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I was curious to know how many calories I’ve burned doing Insanity. So, I just did a quick internet search and stumbled upon some formulas.
- For Women:
- Calories burned = (0.074 x age in years – 0.05741 x weight in pounds + 0.4472 x average heart rate – 20.4022) x time elapsed in minutes / 4.184
- For Men:
- Calories burned = (0.2017 x age in years + 0.09036 x weight in pounds + 0.6309 x average heart rate – 55.0969) x elapsed time / 4.184.
When I put my info into the formula: 32 y/o, 45 minutes, 135 lbs, avg HR
150 (although it may be higher than that! I haven’t measured in awhile.)…..I get 444 calories burned. I bet my calorie burn is higher just doing Insanity. But, it was interesting to know.
was Insanity’s Plyo Cardio Circuit. I admit…I struggled to just get through the warm-up. I don’t know what it is about the start of week 3….but I’m having more fatigue trying to get through the exercises. I’m wondering if I just need to recover more… but, maybe Week 4′s recovery week is just what I need to let my muscles rest. Again, I found myself stopping more throughout these drills today…and I even had to modify some of the Level 1′s b/c my shoulders were getting tired, but I wanted a good ab/core workout. So, I did the side to side/oblique plank on my back moving my legs in the air like the core workout. It gave my shoulders a rest and I actually got to feel a bit of the burn in my core. I’ve noticed that I don’t always remember to keep my core contracted like I should. But, when I tighten up/contract my core…I find that I get short of breath faster. Anyone else feel this way?
Green juice time! I use a large 1500 mL blender and pour 750 mL filtered water, 2 large kale leaves, 2 large romaine lettuce leaves, 3 carrots, 1/2 frozen banana, 1 handful chopped okra, 1 peeled orange, 3 handfuls frozen berry blend, 1 cap lemon juice…blend and enjoy!! It gives me so much energy and my body screams for this juice for replenishment.
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Taken from jointhereboot.com website:
Dracula’s Dream Juice
Carrot Apple Ginger Juice
3 organic carrots
2 organic apples
1 small piece of ginger (about 1”)
Wash produce well.
Run through juicer.
Pour (over ice as desired) and enjoy!
- Nutrition Information:
Protein 2.76 gm
Fiber 3.2 gm
Carbohydrate 56 gm (fiber subtracted out)
Total Fat 1 gm
Cholesterol 0 mg
Sodium 152 mg
Back & Biceps.
I love working out my back and my biceps. But, this workout leaves me feeling like jelly arms by the end! My intern year (in Austin, TX – Brackenridge Hospital)…I spent about 1.5 hrs at the gym daily… 30min for cardio…1 hour of weights. I would do 3×10 for most exercises…and 1 set to failure. But this 45 min focused bicep workout is incredibly intense…I see more changes with Tony Horton’s “muscle confusion” workout than I did with 1.5 hours at the gym!! Don’t get me wrong…I had that lean muscular look that I was aiming for… but it took so much time! P90X is definitely the way to go if you’re short on time!
I completely dogged Ab Ripper X. Yeah, I didn’t even get to it. Once I finished back and biceps…I was toast. Didn’t really have any more energy for abs. Ugh. I definitely agree that P90X is easier to do with a friend!
Lunch=1/2 tuna salad sandwich, oatmeal raisin cookie (resident meeting…free food!)
Workout=Back & Biceps
Dinner= Meat loaf (taken from this recipe, but divided everything in half).
HAPPY NEW YEAR!!!!
Today I tackled core synergistics. This is really a tough program! But, it was easier today than it was a couple of days ago.
Breakfast=hummus and cucumbers, Powerade Zero
Lunch=Chocolate protein shake, kale chips (see below for my recipe!)
Snack=sweet potato fries (baked!)
Dinner=Cream of mushroom chicken (low-fat version) adapted from this video:
My Kale Chip recipe (1 serving):
* 1-2 large kale leaves (washed, and set aside to dry)
* 1 tsp olive oil
* 1 tsp Tony Chachere’s lite creole seasoning (can substitute salt/pepper)
* 1 tsp garlic powder
- Set oven to 350 degrees F
- Place aluminum foil over baking sheet/pan (i.e. cookie sheet, pizza pie pan, etc.). I do this because I really dislike doing dishes…so it makes for easy cleanup!
- Take kale leaf and remove fleshy leaf from stem. Discard stem. Break apart the fleshy leaf into medium bite-size pieces and place them on foil/baking sheet. I like to have mine evenly spaced and in 1 layer so they all get done evenly.
- Drizzle olive oil evenly over kale pieces.
- Season kale pieces to your liking with garlic powder and/or salt/pepper (or Tony Chachere’s seasoning).
- Place in middle shelf in oven for 10-15 minutes (ovens vary). My gas stove oven cooks the kale pieces in 10 minutes. Look for crispy, brown edges on the kale chips. Take them out of the oven and enjoy!!
Kale is super nutritious! Enjoy them as a “potato chip”, but without the added fat/salt/bad stuff!!