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 Cookinglight.com, 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!!