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Fitness Log week beginning February 11, 2013

February 15, 2013

I am excited to announce a new addition to Miss Très Chic with my Fitness & Food Log! I will be posting up my daily training and food diary for you to follow along and get some inspiration from. This will be super beneficial to me also as it will help keep me on track with my own personal goals and I welcome you along on my journey. Please feel free to add your comments, perhaps your own training for the day and ideas for healthy nutritious meals that you might like to share.

weights

Monday 11 February, 2013

Training

am: HIIT (High Intensity Interval Training) 10 minutes on treadmill to warm up and get the blood pumping. Weight training, 30 minutes upper body – 7kg dumbbell chest press (50 reps straight x 2), 4 kg dumbbell chest flys (50 reps straight), 4 kg dumbbell bicep curls (50 reps straight), lateral pulls (50 reps straight) 10 kg bar cling & jerk/push up alternating combo 10 descending to 1 (55 total)

pm: 10 minute midday meditation to re-centre, Park2Park circuit 5km power walk with Kylie in the afternoon – we wanted to catch up so instead of the usual cafe date we hit the park! RPM class (45 minute HIIT cardio cycling)

combo

Nutrition

am: Purified rainwater 1L, green tea (2 cups), ÜberGreen (nutrient dense green smoothie) 1L, chai tea black (1 cup)

pm: Purified rainwater 1L, 3 pears, 1 macchiato 1 espresso cup of blueberries, 1 nectarine. Veggie stir fry (pumpkin, capsicum, red onion, garlic, brocoli, cabbage & rosemary – sauteed in organic coconut oil with one egg. After dinner: pot of peppermint tea and a few squares (20g) of Green & Blacks organic dark chocolate (85%).

Tuesday 12 February, 2013

Training

am:  rest – 7-8 hours sleep is optimum for muscle recovery after weight training.  I didn’t turn in until late last night so I decided to let my body decide when to arise. After a full on day of training  it was truly delicious!

pm: Core strength training 25 minutes – inverted back raises with 5kg weight 6 x 10 reps, leg raises on vertical incline bench (70% grade) 6 x 10 reps, Boxing class 1 hour, Balance class (yoga, pilates, tai chi) 1 hour

bend

Nutrition

am: Purified rainwater 1L, green tea (2 cups), ÜberGreen (nutrient dense green smoothie), macchiato.

pm: Purified rainwater 1L, 2 pears, 1 nectarine, banana, grapes (400g), latte.  Veggie & tofu stir fry with fresh ginger.

Wednesday 13 February, 2013

Training

am:  28km cycle to Pine Mountain – what a beautiful way to start the day with undulating hills, some challenging climbs, lush green fields veiled in morning mist and dotted with doe eyed cows.

Trek women 1

pm: 2o minute outdoor session with my awesome training partner Kerri T from Step into Life Ipswich – four x 5 minute rounds intense skipping, push-ups, burpees, squat jumps and mountain climbers!

(cycled to work today)

Nutrition

am: Purified rainwater 1L, green tea (1 cups), ÜberGreen (nutrient dense green smoothie)

pm: Purified rainwater 1L, 3 pears, 1 nectarine,  rockmelon (stolen and yes it was sweet!)….thanks Natalie, that really hit the spot this afternoon before training. Sauteed veggies, watermelon and cinammon & vanilla spelt pancakes.

Thursday 14 February, 2013

Training

am: Weight training, 30 minutes lower body – hip abductors (100 reps), hamstring curls (50 reps), assisted deadlift squats 40kg (50 reps) quad extensions (50 reps), deadlifts 15 kg bar (50 reps), leg press @ #8 (50 reps). 10 minute 10% incline hike on treadmill @ 7km/h.

legs

If you need some ideas for your training check out this site I found this evening – 20 minute Fitness Workouts.

pm: rest

(cycled to work today)

Nutrition

am: Purified rainwater 1L, green tea (1 cup), ÜberGreen (nutrient dense green smoothie), 2 small cinammon & vanilla spelt panakes and coffee just before noon.

pm: Purified rainwater 1L, 4 pears, 2 apricots, watermelon. 4 nectarines and 1 banana. Peppermint tea and a few squares (20g) of Green & Blacks organic dark chocolate (85%).

Friday 15 February, 2013

Training

swim

am:  1km swim @ Bundamba Swim Centre with Karen – I was up late writing last night so am thankful to my training pal Karen for picking me up for a swim this morning – without her I would probably have done some more doona time. Having friends that we train with really helps us to stay accountable and stick to our plans. They help us to push through when we don’t ‘feel’ like it. Even when we feel tired, exercise can actually stimulate our energy levels and help kick start the day – that’s what happened for me this morning as soon as I jumped in the pool. We are there every Friday morning at 5:30am – come and join us! $Adults 4.30.

pm: Body Balance class @ 4:30pm – a wonderful way to unwind and relax at the end of my working week.

yoga

Nutrition

am: Purified rainwater 1L, green tea (1 cups), two eggs (scrambled) with sauteed veggies (brocoli, capsicum, red onion, garlic) macchiato. Small plate of mixed fruit.

pm: Sandwich and quiche. Seared salmon with sauteed veggies (brocoli, capsicum, pumpkin, red onion, garlic, cabbage). Water crackers and hummus dip/cheese. Poached cinnamon pears.

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  1. Fitness Log week beginning February 18, 2013 «

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