Happy Hump Day! Halfway through the week - how are we all doing? I had a bit of a rough day, and a crap night of sleep didn't help. Sleep is when recovery happens, and I have need some serious recovery. I feel like a pansy: but those 6 minutes worth of wall-ball shots on Monday totally did my legs in. They're worse today than they were yesterday!
I'm shmoozin' it up with my foam roller and tennis ball, fosho.
If you're interested in releasing tight muscles and soreness: take a peek heeeeere.
Yeah, only 23,390,309,3904 more squats to go before that body. ;)
I know pizza doesn't fit anywhere on the clean eating menu, but after seeing this Kashi pizza in the freezer aisle and feeling zero motivation in the kitchen, I threw it in my basket.
Upon further review of the nutrition label, eco-packaging and of course, my taste buds, it's a winner for the occasional treat meal. If I'm ever craving pizza and have a few extra carbohydrates to spend in my diet: I'll trust in this pizza to do the trick.
The whole pizza is 750 calories. That's the average calorie value for one piece of traditional cheesy pizza! I ate half (500 cals) with a glass of wine (100 cals), which brings my dinner to a whopping 600 calories. Compared to a fitness model: I'm committing bodily sin. Compared to your average 23 year old college student? I deserve a seat on the right hand side of the diet Gods. (I'd also like to comment, each serving had 14g of protein. In pizza. !!!)
Broccoli, artichoke hearts, roasted red peppers, onions and garlic, mozzarella and provolone cheeses with a tomato pesto sauce on a wood-fired, thin crust made with Kashi 7 Whole Grains & Sesame and flax seed. Get it, Kashi!
On the fitness front: (I'd like to note that I very rarely every use 5 lb. dumb bells these days!)
I took it pretty easy in the gym today. I knew I had two hours to kill, so I decided to take my time, focus on form, focus on maximal repetitions, and pace myself.
745 calories burned
Max HR: 183 beats per minute (bpm) - 93%
Average HR: 138 bpm - 70%
What's all this talk about heart ranges?
There are five heart-rate ranges, each of which indicates the intensity of your activity and its subsequent benefits.
Range 1 -- 50 to 60 percent of your max HR -- is reached through brisk walking and facilitates overall good health by strengthening your heart and decreasing your blood pressure.
Range 2 -- 60 to 70 percent of your max HR -- is induced by light jogging. This is the range in which you burn body fat.
Range 3 -- 70 to 80 percent of your max HR -- may be reached during aerobic activity such as light running. While training in this range, you improve your body's functionality by increasing your respiratory rate and lung capacity, thus raising your endurance levels. (I was in this range for my two hours.)
Range 4 -- 80 and 90 percent of you max HR -- is achieved through anaerobic activity such as fast running and can only be maintained for a limited period. This is the pace at which your legs really get stronger.
Range 5 -- 90 to 100 percent of your max HR -- is stimulated by sprinting. This range is usually reserved for interval training. (I creeped into this range at various points of my exercise.)
2000m row, keeping each 1000 meter row below 4:30 minutes.
10 pulls ups, 15 GHD situps, 15 dips, 15 GHD back extensions
15 minutes of good, deep stretching, getting ready for the the WOD.
WOD: 5 rounds for time of 500 meter row + 25 pushups. I completed it in 26 minutes. This is when my HR it 93% of my max.
I finished it off with various exercises performed until failure, really just kicking the shizz out of my muscles, exhausting them: from close grip pull ups, reverse grip pull ups, bench dips, GHD situps, GHD back extensions, flutter kicks, standard squats, one-legged squats, curls + shoulder presses with 35 lb. bar, etc.
You know, my dinner wouldn't have been too bad, but the chocolate covered strawberries James surprised me with, well, do love treats count as calories? Sure, anyone without a heart would have declined the gift: but I'm a lover! They weren't boxed, generic berries either, they were hand-dipped, coated with fresh ingredients, and they were my favorite flavors! White chocolate with walnut flakes and then dark chocolate rolled in cookie crumbs. They were incredible. I forgot how to be a lady even, as bits of chocolate and walnut were sticking to my teeth and mouth, gobbling and thanking my husband between mouthfuls.
Here's to two days until the weekend!