Cross training rowing machine, recumbent bike, treadmill (if you do not have access, you can substitute rower with stepper ) Rowing: 12 minutes, at pace close to 32 strokes per minute If using stepper – manual pace at level ~10 for 12 mins) Treadmill: run 1 mile at a pace of 8 minute miles (7.5 on pace setting) Recumbent bike: intervals designed to alternate between cruising at 80 rpms at level 2 and more intense pacing at > 100 rpms (level 3) as follows: Mins level rpm: 0- […]
W.O.D – Ilana’s daily work out challenge !!
TREADMILL (35 minute interval/ grade work out) This work involves alternating between treadmill with varying grades, and leg muscle work outs off treadmill inbetwen. Follow the interval rotations as follows: Minutes speed Grade % 0 – 5 mins warm up (brisk walking, nothing too intense) 5 – 12 mins: 3.0 12% 12 – 19 mins 5.5 8% 19 – 20 mins 7.5 0% 20 – 20:30 off treadmill, squats Carefully get back on treadmill 21 – 22 mins 7.5 0% 22- 22:30 off treadmill, squats […]
EARTHY MUFFINS – Recipe to Share
EARTHY MUFFINS Makes 12 muffins. Hands-on time: 15 minutes. Total time: 45 minutes. These fruity muffins – with zero saturated fat – are easy to make and are freezable, too. Great for an on the go snack. Make sure you add a good source of protein so that it balances out the ratio of the carb on blood glucose response. Some ideas: eat with morning breakfast of egg whites. Enjoy as a snack with side of yogurt. Or even an Isalean shake with this would be good. An old […]
RECIPE Challenge !!
Eggs and oatmeal Pancakes Blend together 3 – 4 egg whites and ½ – 1 cup cooked oatmeal, cinnamon (optional) , Truvia (optional). (I usually microwave ½ cup raw oats in 1 cup water for 50 seconds before blending with the egg whites). Use as a pancake batter – spray pan with pam, pour batter, when bubbling, turn over until egg is cooked through. HINT: Cook for quite a long time on one side, until egg whites pretty much set. (Opt’l extras: blend in either 2 tbsp Greek yogurt, […]
W.O.D. Thursday Challenge !
Treadmill – 35 minute work out – grade intervals Choose a challenging pace yet still able to keep long safe strides (correct pace is about right before you feel like you need to jog) Mins and Grade % 0 – 2 : 0% 2 – 10 : 4% 10 – 18 : 6% 18 – 24: 8% 24 – 28: 10% 28 – 30: 12% 30 – 35 : 2% (cool down)
W.O.D Ilana’s Tuesday Challenge!
Treadmill – 30 minute interval workout (hips, hamstrings and glute strengthening) Form: Power walk – long strides and squeeze glutes at the end of each stride. (I usually put treadmill on highest gradient for this one) Jogging – Choose a challenging pace with a jogging pace at at least 2 points higher than a walk. (Neutral gradient for this) Lunges/Squats – in place lunges alternating right and left (or squats) Walk for 5 minutes ( first 2 is warm up, next 3 begins the rotations) Leave the treadmill […]
M.O.D – meal plan challenge !!
Rise and shine!! Eat 1/2 banana about 20 mins before W.O.D (see below) — kick butt on this work out Recover with Isagenix Lean Protein shake mid morning: egg white and oatmeal pancake (blend together 1/2 cup cooked oats, 3 egg whites, and 2 Tbsp plain greek yogurt). Spray pan with olive oil spray, and use the egg/oats as a batter for pancake. Lunch: salmon and broccoli mid afternoon: lara bar Dinner: 1/2 sweet potato, lean turkey burger, and steamable bag of lean fibrous vegetables After dinner: 1 scoop whey […]
W.O.D – Friday – ilana’s challenge!
Basic Interval Training – this can be done on a treadmill, stairmaster or stationary bicycle. 30 minute work out. Whichever piece of equipment you have chosen, figure out what is a moderate zone for yourself, and a high zone. If you have already had your heart rate test done, use zone 1 to 2 as the “off” time, and zones 4 and 5 as the “on” time. Mins 0 – 4: warm up (zone 1) easy intensity of about 2 out of 10 Mins 4 – 5: moderate intensity : […]
W.O.D – Friday – ilana’s challenge!
Basic Interval Training – this can be done on a treadmill, stairmaster or stationary bicycle. 30 minute work out. Whichever piece of equipment you have chosen, figure out what is a moderate zone for yourself, and a high zone. If you have already had your heart rate test done, use zone 1 to 2 as the “off” time, and zones 4 and 5 as the “on” time. Mins 0 – 4: warm up (zone 1) easy intensity of about 2 out of 10 Mins 4 – 5: moderate intensity : […]
W.O.D Ilana’s Challenge – Thursday
Sprint intervals: (adjust speed to individual ability) – This is me (average recreational runner ;-)) 1 min run ( flat surface) speed 5.5 mph 30 second sprint speed 7.5 to 8.0 mph ( 1 minute rest between sprints) * 5 sets ( flat surface) 2 min run 6.5 after last sprint rest interval ( flat surface) 30 second sprint 8.0 ( 45 seconds rest between sets ) * 5 sets ( incline of 7 degrees) 2 min run run ( flat surface) speed 6.5 mph after last sprint rest interval […]
