Stage 2: Week 2 - Thursday

Good Morning America:

* I am most proud of my client, Camille, for making it through her first metabolic demand workout.
* I am grateful for healthy joints.
* I am enjoying in life helping others figure things out.
* I am committed to fulfilling Nadia's artwork - inside secret. :)
* I love my new tennis shoes - thanks Christian!

Notes:

MOM'S WORKOUT #3 - will post pics tomorrow!

1. Side Lunge Shoulder 1234 - 10 reps(count every time you have to do them OH)
2. Courtsey Lunge with Lateral Raises - 20 reps
3. Runner - 30 sec.

1. DB Clean and Press - 15 reps total
2. Push up rows - 20 reps total
3. Underwire punches 20 reps total

Question/Answer Day:

Question: What is basal metabolic rate (BMR)? What is resting metabolic rate (RMR)?

Answer:

BMR is the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting humans. BMR decreases with age and with the loss of lean body mass. INCREASING MUSCLE MASS INCREASES BMR.

RMR is the energy required to maintain vital body functions, including respiration, heart rate, body temperature, and blood pressure, while the body is at rest.

Calculating your:

BMR (Harris- Benedict equation):
* For men: (13.75 x w) + (5xh) - (6.76 x a) + 66
* For women: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655

RMR (Mufflin equation)
* For men: (10 x w) + (6.25 x h) - (5 x a) + 5
* For women: (10 x w) + (6.25 x h) - (5 x a) - 161

For example:

(10 x 65) + (6.25 x 162.6) - (5 x 32) - 161 =
(650) + (1,016.25) - (160) - 161 = 1345.25

w = weight in kg
h = height in cm
a = age

Now, I mainly include this for knowledge and just interest. I don't believe you have to get so technical on a daily basis, but to realize that I may have a higher BMR or RMR due to my increased muscle mass so I may be able to get away with more calories...or you may be able to get away with more calories. However, it may help you figure out what your daily calorie intake should be!

Stats:

Weight - ?
Calorie Intake (approximate) - 1758
Calorie Expenditure (approximate) - 993
Net (approximate) - 765
Protein (approximate)- 240 grams

Nutrition:

Breakfast: 5 am / 379 calories

1/2 cup oatmeal w/ 1 Tbsp Almond Butter
1 Scoop Whey Protein
coffee with 1 Tbsp Silk Soy Creamer & Truvia

Snack: 9 am / 245 calories

2 scoops of Isopure Whey Protein w/ H20
NO Explode

Lunch: 1 pm / 299 calories

5 oz. Ground Turkey
1 Tbsp Country Dijion Mustard
1/2 Cup Quinoa
1 Cup Brussel Sprouts

Snack: 3 pm / 299 calories

5 oz. Ground Turkey
1 Tbsp Country Dijion Mustard
1/2 Cup Quinoa
1 Cup Brussel Sprouts

Dinner: 5 pm / 277 calories

5 1/3 oz. Ground Buffalo
1 cup Butternut Squash
1 cup Frozen berries

Snack: 7 pm / 255 calories

1 Scoop Isopure Whey Protein
Coffee Chocolove Dark Chocolate

Metabolic Demand: concentration in Back & Biceps

1. Side Throw Downs
2. Burpie Pull Ups
3. Explosive DB Alternating Rows

1. Explosive Recline Pulls
2. Tick Tock
3. DB Push up Rows

Weights: Back & Biceps 8-12 reps

* Low Row - 5 sets
* Reverse Flys - 5 sets
* Barbell Bicep Curls - 5 sets

Cardio:

* Gauntlet Intervals 45 min.
* Gauntlet Steady State 20 min.

Good Night, Good Luck:

* I have given my compassion.
* I learned that 15 grams of sugar a day for the average person is a real challenge.
* Today has enhanced my life by pushing my body to limit and it surviving.

Thoughts:

Okay, the issue at hand...time off - recovery. Nadia and I have been working out at a pretty high intensity. Yes, we are a little burnt out which is a sign that a change up is needed. That could apply to everyone in their workouts. If feeling sluggish, bored, or burnt out a change up will help. I take one day off a week - Sunday, but I also make sure to listen to my body and realize when to back off. If you notice today is the first day I did intervals this week. I knew I wasn't up to them until today. Best advice from me is listen to your body. No, you don't always have to work at the intensity that my partner and I have been working at, but don't be afraid of a phase that can push the body to the limits to see what it can do. It's always exciting to surprise yourself. I won't say next week will be easier for us, but the change up will be refreshing and we will hopefully bring back our A game. Time will tell! I may be wrong, but it will be fun to find out.