T-minus 30 minutes until our July 4th KB class.... if you are coming wear red, white and blue! We MIGHT have a guest lifter....
"These soldiers are like no other soldiers I've ever seen... in other countries you tell a soldier what to do and they do it; in America, you have to tell a solider WHY they should do it this way, and then they do it!"
George Washington's commander while training the troops in Valley Forge
Could you imagine if we still questioned what we are doing, why we are doing it and why we hold onto the beliefs that we do? Maybe the country would go back to being what our fore-fathers envisioned.
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Hope everyone in KB class enjoyed Captain America this morning!
ReplyDeleteBummed about missing the KB class this morning. Naturally my brother had to be driven to the airport right at 10am :/
ReplyDelete0 fat 3:3
FRUIT:
Strawberries
Banana
Blueberries
Raspberries
PROTEIN:
1 ct. pp
1 ct. chicken
3 fish/flax
staci and i stayed on track the whole weekend while away.
ReplyDeletehigh fat 1/4
protein
1.5 container egg whites
1 container grilled chicken
.5 container lean ground beef
fruit
1 apple
1 serving tomato
1 serving pineapple
fat
3 egg yolks
1.5 serving coconut
1 serving almonds
.5 serving evoo
veggies: 2 containers broccoli, 1 container cucumbers, 2 containers red peppers, etc
and sorry i missed captain america & july 4th kettlebell class. the pics are awesome.
ReplyDeleteCaptain America was awesome, he should come to class more often, for both inspiration and a few well placed laughs. Thanks for the levity!!
ReplyDeleteNo Fat Day 1/3 ( almost no fat day )
- slipped up & let one in there so I eliminated 1 fruit. Don't know if that'll balance out, but there it is.
Fruits
- 2 bananas (2 fr)
- 1 nectarine (fr)
- 1 bosc pear (fr)
- 1 cont cherry tomatos (fr)
Proteins
- 7 org egg whites (7/9 p)
- 2 cont london broil steak (2p)
Fats
oops!!
- 3 org egg yolks (f)
Greens/Veg's
- onions, peppers, salsa, lettuce, yellow onion, red peppers, mushrooms
Efa
- 4200 mg fish oil
- 3900 mg flaxseed oil
Exercise for the day
Kettlebell Class, full body workout w/Tom, Jody & Steve, thanks to all that were there whether helping teach, demonstrate or just participating in class.
- 55 minutes
- Max H.R. - 94%
- Avg H.R. - 82%
- time in zone - 30 minutes
- 699 cals - 35% fat
Monday, Fat day 1/3
ReplyDeleteWhat are Giant sets and are they recommended?
4 different movement preformed without rest?
Was thinking about doing giant sets with some cardio today?
FRUIT (2)
Banana
Watermelon
PROTEIN
1c egg whites
1c steak
1c sirloin
No CARBS
FATS
Mixed Nuts 2
Green tea and water all day
Keep cool today!
salad
Giant sets are 3 or more movements done in a circuit... the way these are structured should make sense and should only be done with accessory work, not main movements eg you should not squat, then deadlift then do heavy OH pressing, back to squats...
ReplyDeleteNo Fat day july 4th missed my posting
ReplyDeleteProtein
1 container meat
2 scoops pp
.5 container chicken
Fruit
banana
3 glasses wine for my birthday. Had a few friends over for BBQ it was controlled the fat etc. in my food.
Veggies
6 wheat thins also.
Slipped up was not planning on that.
Back to the basics today.
Tom
ReplyDeleteWould these movements be okay. (routine 3-4 times)
I did these today:( I don't think any of these movements would be main movements right?)
Flat bench
Two arm bent over dumbbell row
Seated overhead dumbbell press
alternating dumbbell curls
Two arm lying tri extension
Thanks for any advise.
J
Oh and how often should you do something like this?
BARBARA
ReplyDeleteHAPPY BIRTHDAY!!!!
No fat
ReplyDeletecarb=0
fat=0
protien
2 grilled chicken
1 tuna fish
fruit
2 mixed fruit
2 bananas
2 apples