Great Workout

Day 2 April 13, 2010

Schedule:

6:00 am: Open Gym I am working on my couch to 5K (Run Walk for 45 minutes.


7:00 am: Breakfast

8:00 am Hike (Loaded up in the vans and went on a hike called Stop Sign I made it to the top 4.5 miles 1000 Ft incline in 1:16) Pictures below: turned around and made it ¾ way back before we had to be picked up.

11:15am: Stretch
12:15pm: Lunch (This will be a regular on our menu at home)

1:15pm: Cooking Demo (I bought Chef Cameron’s cookbooks so I can duplicate these menus…The chef showed us how to make soup I was sick and had to leave a few minutes early…I apparently was dehydrated because in between classes I would have to go to my room get sick and return to class!!! Not Fun!!!


2:30pm: Total Toning

3:30pm: Pool

4:30pm Cardio Intervals

5:15pm Dinner (This Shepards pie was made with Potatoes mixed with tofu and rice milk) very good

6:15pm Lecture: Spending Your Calories Wisely

Soba noodles are a complete protien

Best Energy Bars
Odwalla
Cliff
Kind Bars
Lara Bars
Pure Bars
Pro Bards
Kashi Go Lean Roll

Fiber One is the worst look at the ingredient list it even has shellac to make them shiny

Best Cereals
Kashi
Cascadian Farms
Nature Valley

Best Grains:
1. Should have 4-9 Servings per day
2. Whole Grain (Read the Label should be first on list...MUST say whole grain.
3. 3-5 g fiber per serving
4. 6 grams or less of sugar (Unless cereal has dry fruit then there can be 12grams of sugar or less)


Calories Burned: 3806
Calories Consumed: 1250
# of Steps: 27,200



What I Learned:

IF YOU THINK YOU CAN OR YOU THINK YOU CANT YOUR RIGHT

Day 1 April 12, 2010

ARE YOU KIDDING CAN YOU SEE ME WAKING UP THIS EARLY TO EXERCISE!!

Schedule:

6:AM Intro to Circuit ( Showing us how to use weight and cardio equipment)

7:00 am Breakfast
8:00 am Hike (Loaded up in the vans and went on a hike called Anasazi Ridge) Pictures below:

11:15am: Choose Pool or Mountain (I Chose mountain...I will make a separate post explaining each of these classes because I want to go home and be able to duplicate this experience as much as possible)

12:15pm: Lunch

1:15pm: Lecture: Budget

Debt=Excess Weight
Income=RMR+ Exercise (Bodybug gives you this number if you wear it) ie number of calories burned each day.
Expense=Actual Calories Consumed

So first you determine your debt...(I need to loose 51 lbs x 3500...3500 calories is equal to 1 lb.) so my debt total debt is  178,500 Calories

Now I can take my income..which is on my bodybug and includes what I burn per day including all the exercise and on this day:
3910( Calories burned today)
-1250 (Calories consumed today)
=2660 (Excess Calories to go towards my debt.....so according to this I am only 840 calories away from losing a pound!!

CALORIES IN....CALORIES OUT...

2:00pm: Stretching Basics( Stretching is very important here as you can imagine...and we do alot of it)

2:30pm: Pool (They show us some great pool exercises ....Nicole and Richelle when I get home we will do this great workout when you are pregnant)

3:30pm: Circuit Training (You start on a cardio machine for 2 mins. and then you choose a weight machine for 45seconds on 30 second rest and 45 seconds to finish and then continue on to the cardio ...alternation for 45 minutes.)

4:30pm Step-n-Pump (The one they call step and puke) this is a class that you do at least 200 squats /lunges and everything else that HURTS...when your legs are burning he says to go LOWER when you think you cant go on he says HOLD IT when you are ready to puke he says PULSE....NOT FUN

5:15pm Dinner

6:15pm Lecture: Spending Your Calories Wisely
I learned alot about nutrition and I will post more later

1/2 cup of raisins has 260 calories
1/2 cup of broccoli has 15 calories

Tough day and tough night I have a balled up tendon on my foot and was in horrible pain all day long so about 7:30pm Fitness Ridge took me to a clinic to see if I could get a shot of cortisone in my foot ended up going to the hospital and neither the clinic nor the hospital gave cortisone shots ...so I got back to my room around 10:30 and planned on trying to find a foot doctor on Tuesday!!

Sorry about not getting this blog out I will try to catch up in the next couple of days

Calories Burned: 3910
Calories Consumed: 1250
# of Steps: 27,275

What I Learned:  PAIN IS TEMPORARY RESULTS ARE LONG TERM

Pray for me!!!

Richelle, Nicole, Hunter, Teresa, Shawna, Maria, Dad.......Sorry I have not updated my blog or called anyone.....I will update on Sunday when we have some time....we start at 6am and when we are done at 7pm I am exhausted...I will post pictures and a schedule of what we have done everyday on Sunday but in the time being PRAY FOR ME!!!! (ha ha)

Great Turkey Burgers

Made these this weekend after a hike they were great!  Did not add cheese

Turkey Burgers with Homemade Whole Wheat Buns








Turkey Burgers on Homemade Whole Wheat Buns, Served with Zucchini “Fries”
Ingredients:

Turkey Burger (we made 3 patties, easily can be 4):

0.75 lb ground turkey
~0.5 diced red onion (reduce if you don’t like onion…my hubby thought it was a bit much)
1 clove garlic, minced
0.5 cup refried black beans (I used Goya, can substitute chopped black beans)
handful cilantro (more or less to taste)
1 jalapeno, deseeded and diced
cheese and condiments to garnish (optional)

Whole Wheat Bun (makes 3 large, 4 medium):

1.5 cups Traditional Whole Wheat Flour (we use King Arthur)
0.25 cup Vital Wheat Gluten
0.75 cup water
1 tbsp honey
0.5 tsp salt
2 tsp yeast
0.5 tbsp butter

Zucchini and Yellow Squash “Fries” (serves 3):

1 medium zucchini
1 medium yellow squash
~0.25 cup diced Vidalia onion
drizzle olive oil
pepper to taste

Directions…

Before you get started, you’ll want to start the dough for the burger buns. We take the quick and easy way out by using a bread machine to knead our dough and help facilitate the rising. Add all of the ingredients listed above to your bread machine and set it to the dough setting.

When your dough is done rising, separate into 3-4 equal balls and flatten such that they are bun shaped. Let them rise again for at least 5-10 minutes.

You could do an egg wash and sprinkle sesame seeds onto the buns. We tried lightly brushing with olive oil, which unfortunately didn’t work. Bake at 350F for 15 minutes (golden brown on top).

After you’re done setting up the bread machine, you’ll want to make up the burger mixture. Place your turkey in a medium sized bowl while you dice the red onion and mince the garlic and jalapeno. Incorporate each ingredient into the turkey until it looks evenly distributed. Add in the 1/2 cup of refried black beans (it gives the burger more moisture) and then finely chop cilantro and incorporate it into the mixture as well. Form into 3-4 medium-large sized patties, be aware that this mixture will be sticky. I placed mine in between pieces of parchment paper for easy transport to the grill.

Set the burgers aside, you’ll want them to fully warm to room temperature before grilling. Use this time to prepare your grill and zucchini and squash “fries”.

Cut the zucchini and squash length-wise into quarters then quarter each quarter. Dice up the onion. Toss in a small bowl with a light coating of olive oil and pepper (to taste). Make a foil pocket for the fries, they are being grilled! Slice a few slits into the top of the foil so the fries can “breathe” while cooking.

Prepare your grill, but first spray some non-stick spray on the grill so the burgers won’t stick when you try to flip them.

Once the grill is ready, you’re ready to go!

The veggies take ~15 minutes to cook, so we put those on first and waited about 5 minutes before cooking the turkey burgers.

Cook the turkey burgers for ~5 minutes on each side or until the internal temperature reaches 160F.

Once removed from the grill, top with cheese (if desired) and cover with foil

Once you’re done with the burgers, you can slice up the buns and grill them if you desire (which I encourage, it really makes a difference). Assemble your burgers, portion out the “fries”, add whatever other “fixins” you’d like and you have yourself an indulgently healthy dinner (and possibly a lunch to boot)!

Nutrition:

Turkey Burger (1/3 recipe, no condiments):
~175 cal
1 g fat
neg. carb
34 g protein

Whole Wheat Bun (1/3 recipe, not including honey or butter, adds little fat and carb):

~260 cal
1 g fat
35 g carb
9 g fiber (!)
16 g protein

Fitness Ridge Video

http://www.accesshollywood.com/biggest-loser-erik-chopin-determined-to-drop-the-weightagain_video_1205975

Fitness Ridge Treading podcast

Fitness Riidge Treading podcast