Hello all! I hope you’re having a great Saturday! It’s cold and rainy here in south GA…Booo!!
After working til 12, I went by my favorite place ever…the gym! I’m so stoked to have my membership back. I can’t think of a more motivating atmosphere. Today I did leggies and booty. Now, keep in mind that I’m not a personal trainer (although that’d be awesome if I was!)…I was only trained by one. But I just feel like sharing what I did today.
Cardio warmup – 5 minutes on elliptical
Side lunge and lift – 6 lb ball, 3 sets of 12 on each side
Split lunge – bodyweight, 3 sets of 12 on each side
Pilates hip raises – bodyweight, 3 sets of 12 on each side
Pilates leg raises – bodyweight, 3 sets of 20 on each side
Cardio interval – 5 minutes on treadmill
3.5 mph for 30 seconds
4.0 mph for 30 seconds
4.5 mph for 30 seconds
5.0 mph for 30 seconds
5.5 mph for 30 seconds
6.0 mph for 30 seconds
6.5 mph for 30 seconds
7.0 mph for 30 seconds
7.5 mph for 30 seconds
4.0 mph for 30 seconds
Stability ball hamstring curls – bodyweight, 3 sets of 12
Leg extension machine – 35 lbs, 3 sets of 12
Calf raises on step – bodyweight, 3 sets of 12
Inner thigh lift – bodyweight, 3 sets of 12 on each side
I came home and replenished the ol’ electrolytes with one of these.
Along with a banana, and a bowl of 1/2 cup organic fat free french vanilla yogurt with 1/4 cup granola. Sorry for the lack of picture…I was so hungry, I didn’t even think about it. 
*Potassium is one of the important electrolytes that deals with muscle function/contraction/relaxation…hence the banana and O.N.E. drink. Calcium also contributes to muscle function, including the heart, hence the yogurt. The granola provided some carbs to replenish some lost energy. And the drink also replenished some lost fluids as well as sodium lost in my nasty sweat.
Sports drinks typically have the average balance of electrolytes you need during your workout. They also provide some sugar for extra energy and the obvious water to replace fluids. I personally prefer sports drinks when I work out. But if I had to have water, I’d choose Smart Water since there are electrolytes in that…just no sugar for that extra boost, which isn’t a bad thing.
(source)
…Contains sodium, potassium, chloride, and carbs, while still low in calories. My personal grade: A
(source)
…Contains sodium and some carbs, low in calories. My personal grade: B-
(source)
…Infused with electrolytes. Zero calories. My personal grade: A+
(source)
…Contains sodium, potassium, and carbs. Low in calories. My personal grade: A-
(source)
…Contains sodium, potassium, magnesium, calcium, carbs. Low in calories. My personal grade: A
Today’s Nutrition Question: Can you name all the B vitamins?
Have a great night!
Michelle
Hello all! I hope you’re having a great Saturday! It’s cold and rainy here in south GA…Booo!!
After working til 12, I went by my favorite place ever…the gym! I’m so stoked to have my membership back. I can’t think of a more motivating atmosphere. Today I did leggies and booty. Now, keep in mind that I’m not a personal trainer (although that’d be awesome if I was!)…I was only trained by one. But I just feel like sharing what I did today.
Cardio warmup – 5 minutes on elliptical
Side lunge and lift – 6 lb ball, 3 sets of 12 on each side
Split lunge – bodyweight, 3 sets of 12 on each side
Pilates hip raises – bodyweight, 3 sets of 12 on each side
Pilates leg raises – bodyweight, 3 sets of 20 on each side
Cardio interval – 5 minutes on treadmill
3.5 mph for 30 seconds
4.0 mph for 30 seconds
4.5 mph for 30 seconds
5.0 mph for 30 seconds
5.5 mph for 30 seconds
6.0 mph for 30 seconds
6.5 mph for 30 seconds
7.0 mph for 30 seconds
7.5 mph for 30 seconds
4.0 mph for 30 seconds
Stability ball hamstring curls – bodyweight, 3 sets of 12
Leg extension machine – 35 lbs, 3 sets of 12
Calf raises on step – bodyweight, 3 sets of 12
Inner thigh lift – bodyweight, 3 sets of 12 on each side
I came home and replenished the ol’ electrolytes with one of these.
Along with a banana, and a bowl of 1/2 cup organic fat free french vanilla yogurt with 1/4 cup granola. Sorry for the lack of picture…I was so hungry, I didn’t even think about it.
*Potassium is one of the important electrolytes that deals with muscle function/contraction/relaxation…hence the banana and O.N.E. drink. Calcium also contributes to muscle function, including the heart, hence the yogurt. The granola provided some carbs to replenish some lost energy. And the drink also replenished some lost fluids as well as sodium lost in my nasty sweat.
Sports drinks typically have the average balance of electrolytes you need during your workout. They also provide some sugar for extra energy and the obvious water to replace fluids. I personally prefer sports drinks when I work out. But if I had to have water, I’d choose Smart Water since there are electrolytes in that…just no sugar for that extra boost, which isn’t a bad thing.
…Contains sodium, potassium, chloride, and carbs, while still low in calories. My personal grade: A
…Contains sodium and some carbs, low in calories. My personal grade: B-
…Infused with electrolytes. Zero calories. My personal grade: A+
…Contains sodium, potassium, and carbs. Low in calories. My personal grade: A-
…Contains sodium, potassium, magnesium, calcium, carbs. Low in calories. My personal grade: A
Today’s Nutrition Question: Can you name all the B vitamins?
Have a great night!
Michelle