Thursday, July 23, 2009

Day 323: 200+ Squats, Body Fat Help, 1 new Recipes & Trainer

So I got up with a hangover. DANG! Oh well – power through time! I got lots of work done and then dragged my sorry ass to the gym to meet Chris, the trainer, at noon. We got started with a 10-minute chat where I found out:

  • My weight is 118 here (which makes sense; I was 116 this morning naked/before eating)
  • My body fat is 23.5% (I have no point of reference – help me – is this bad/good/normal/etc.? I’m assuming not good since he suggested I work towards 16%... I found a chart - pasted below - that may help??)
  • I made a bad choice when I started slacking on strength training. :( He reminded me of all of the benefits with fun charts and graphs, etc., and actually got me excited about ST again like I used to be! I did tell him though that I was VERY scared of getting bulky (happened to me before when I worked out with a trainer my senior year in high school).
Good chart? Bad chart?

Anywho, I then hopped on a treadmill for a ½ mile and then we got to work on legs + abs (the areas I told him I need to do most but rarely do). Here’s what I did:

  • Ball Squats (against wall; no weight) 25 reps x 2
  • Ball Squats (against walll; 10-pound dumbbells) 25 reps x 2
  • Ball Sumo Squats (against ball; no weight) 20 reps x 2
  • Ball Sumo Squats (against ball; 10-pound dumbbells) 20 reps x 2
  • Bosu Balance Squat: Flip bosu over with bouncy side on bottom. Stand on it in squat position. Balance with arms out, and do squats. 15 reps x 2
  • Leg Curl (with ball): Lie on matt with legs bent over ball with heels on ball. Raise your butt and roll the ball toward you. Roll it back out. Repeat. 20 reps x 2
  • Side Planks: 15 pulses (lifting body to floor but not touching and lifting back up slowly); hold for 30 seconds. Switch sides. Repeat.
  • Bicycle crunches with medicine ball: Basically sit like you’re going to do a crunch but bring your upper body down to a 45 degree angle. Do ‘the bicylcle’ but move small medicine ball through your legs during it (like dribbling). 15 reps x 2
  • Overhead medicine ball crunches: Lie on your back with your knees up and bent. Put arms out over your head with the ball in hand. Crunch, bringing the ball up and set it on your legs. Go down without ball. Crunch up and pick up ball and go back to start position. This is 1 rep. 20 reps x 2

Um – good stuff! I felt fabulous, I was sweating bullets and I loved the challenge (and a challenge it WAS!) I came home on fire, so excited. Austin (home for lunch) asked me what his rates were and I gave him the sheet and Austin was like so… which package do you want? He’s TOTALLY on board! I think I’m going to do 2 times a month legs + abs only (my “problem areas”). This way I’ll do the routine he showed me today this week (done!), then repeat it next week, then get a new one, then repeat it and so on and so forth. If I get cozy with legs and feel I have lots of routines and I’ll take it on alone, I’ll work another muscle group with him. He’s totally flexible – I’m SO excited!! Only wish I’d had my HRM because I felt the BURN!

Anywho – I worked up QUITE a hunger so I came home and whipped up a new recipe from, Pasta with Sundried Tomato Pesto. Here’s the recipe:

4 oz. linguine

½ cup oil-packed sun-dried tomato halves, drained (50 grams)

6 basil leaves

1 tbsp slivered almonds (7 grams)

1 tbsp reduced fat parmesan cheese

½ tbsp minced garlic

¼ tsp salt

1/8 teaspoon black pepper

1 oz. fat free feta cheese

6 oz. Chicken

1 tsp olive oil

Salt and pepper to taste (for chicken)

Cook pasta according to the package directions, omitting salt and fat. Drain through a sieve over a bowl, reserving ¾ cup cooking liquid. Return pasta to pan. While pasta cooks, add chicken, olive oil and salt and pepper to a large pan. Cook chicken until no longer pink, about 4-6 minutes. While pasta and chicken are cooking, place tomatoes and next 6 ingredients (through black pepper) in a food processor; process until finely chopped. Combine tomato mixture and the reserved ¾ cup cooking liquid, stirring with a whisk. Add pasta to chicken pan, and add mix to pan. Stir well. Serve and sprinkle with feta. Nutritional Information: 483 calories, 50 carbs, 16 fat grams and 36 protein grams.

Pre-blend.... nom nom - YUM!

Um, glorious! Loved it! It originally didn’t call for chicken but I wanted more protein, and I also added the olive oil for the chicken, and used ¾ cup cooking liquid rather than 1 cup (1 seemed like too much – would have made it soupy to me). After lunch I worked and got lots done! Then it was time for work to be over – I tried to watch The Women. I don’t know if it’s for me… then I made another new recipe... but it didn't pan out. Here's a pic:

Austin liked it, I just couldnt't get into it... I'll mess with it and post the recipe once it's a fave!! I still need to drop the day in Spark People! I'll do that later today AND read your bloggies - i'm a bit behind on reading!!! I hate when that happens. :( HAPPY FRIDAY!!


Peanut Butter Swirl said...

After seeing this, I want some pasta for dinner!

wow that chart is really interesting about all the body fats!

Nerd Girl said...

16% is pretty lean. That chart seems pretty accurate the average healthy woman is about 18-24% i believe so your definitely in a good spot!

Andrea@WellnessNotes said...

Sounds like a great workout! I really should hire a personal trainer for at least a few sessions to push me to the next level... :)

The pasta sound great! Have a wonderful weekend! :)

Anonymous said...

Sounds like your body fat is in the fitness category which I think is great!

Hungover workouts always suck, but it's a great way to get rid of the hangover.

devon said...

16% seems a little low. You're already small and toned looking. :)

I SO miss working out with Suzie. Trainers are so great!:)


(on Dev's laptop;-) )

Liz @ in the skinny said...

I think 16% is pretty low like the other comments said.

You will love the HRM! It really helped me bump up my workouts when I got one last year. I wasn't working hard enough at the time.I love seeing how many calories I burn too.

Anonymous said...

I had seen the chart for the lowest and highest Body Fat percentage range. But, this is something I haven't seen. Very informative.

Mica said...

Wow, 16% sounds so lean! I was under the impression that women shouldn't be below 20%. Interesting.

I'm glad you like your trainer though!

She-Fit said...

WOW... sounds like you got a good workout in. Way to go.

I love sparkpeople!

prettyface said...

GREAT post! Makes me jealous of your leg workout....I have been so slack ass about my workouts it's not even funny. I need to get my ass back in gear. Ugh!!

That pasta looked delicious....makes me want some, too!!

I see your reading The Times Traveler's Wife?? I wanna see the movie so badly!!!

fittingbackin said...

PB Swirl: :) Yummy! haha I had no idea!

Nerd Girl: I thought it seemed pretty lean too! Thanks, girl!

Andrea: It WAS! Exactly - that's what i'm considering! You too - thanks!

Inmytummy: I hope so - I definitely want to be healthy (not just look it ya know?) - haha they do! It melted away quick.

Mom: Thanks! :) I thought about Suzie a lot during the session!! I really liked working out with her.

Liz: I'm thinking it's too low of a goal now too - you guys are awesome! I can't wait!!! I'm playing with it right now!

Wholebodylove: Oh good! I was just digging around and thought it was helpful!

Mica: At least you'd heard something! I was like uh... so what does 23.5% MEAN??!! haha

She-fit: I did - i'm sore as all get out but I like being sore - constant reminder that I WORKED ya know? haha OMG Spark People is my bestie!

Prettyface: I hear you! I've been slacking it myself! Yes!! My friend started a book club and we'll be reading it this month then going to the movie together!!

Thinspired said...

I think 23.5% is pretty darn good. From what I know, 16% is like, the IDEAL, and considered pretty low.
Just noticed your book club read. I am obsessed with that book! I'd love to hear what you think about it when you're done!

fittingbackin said...

Thinspired: Thanks, girl! :) I thought 16 seemed pretty low myself. Like, it may involve some decreasing of the carb intake which... i'm not willing to do! hehe DEF!!! Will do!!! Are you planning to see the movie?

Thinspired said...

On the day it comes out! :D

Nerd Girl said...

16% is pretty lean. That chart seems pretty accurate the average healthy woman is about 18-24% i believe so your definitely in a good spot!

Peanut Butter Swirl said...

After seeing this, I want some pasta for dinner!

wow that chart is really interesting about all the body fats!