So lets start out with how awesome week two went! It was a smaller group as there were weddings and graduations many people had to attend, but we still did it and pushed it hard! Especially considering that we had to brave running past "The Bite of Oregon" and all those yummy food smells and ales calling to us!
Based on how week one went overall I worked up a small change in the format for the overall workout and i think it went much smoother this week. Doing this accomplished two things: 1) we got through the circuit in a more timely manner and 2) we were able to complete the entire waterfront loop! This loop, as it turns out, is the Run Like Hell Zombie 5k! route, so by chance we are training on our actual route! This will put us that much further ahead of the game come race day. The biggest challenge of race day really is starting to be all about the costumes as we are steadily working to have everything else down!
So here is the Workout Log for Week Two . Try and get this done two more times before next Saturday when we will up our running time and change our workout just a bit. Again if you have any questions about any of it just ask. I am hoping to get my apartment completely rearranged and have space to demonstrate the exercise and stretches on video for everyone soon! Until then, feel free to bug me about learning them.
Also, at the end of our workout I asked people to let me know areas they continue to feel "tight" or "sore" in after running so we can add some stretches or focus our workouts on some of those areas. This is actually a continual request, so, let me know how you all feel each week and Ill try and build plans to help us work with and strengthen those areas.
Whats On Your Plate?
To follow up with our nutrition handout from last week I gave everyone a copy of the How to Build Your Plate image from the USDA's new "Choose My Plate" campaign. I think this is a much better way to help people make informed choices about how much and what foods to eat then the classic food pyramid we all grew up with is.
So how does this "plate" fit in with the information we gained from David Knowle's article? Well, what David told us was to make sure each meal/snack was built to contain the following percent of nutrients:
When you look at this plate you can actual decipher how these percents match with whats on the plate:
Work on adjusting and building a healthy and complete diet by trying to build your meal selections to match these ideals. Week One's blog post discusses a little more about what some healthy food choices for each of these groups is, so review it again as you think more about how you can build your meals. Also, the USDA "Choose My Plate" website has more detailed info about each category as well. I have not fully reviewed each section of this site yet, but I am fairly positive from what I have seen that the info is solid and beneficial.
Nutrition Homework - One
It is at this point that you should really start to journal what it is you are eating. I want everyone to start a food log of everything you eat. EVERYTHING! If you take a bite, write it down. This food journal does not have to be shared with anyone it is for you and so it is important you are honest with yourself about what it is you are currently eating.
If there is one thing every nutrition expert and person who has lost fat and maintains keeping the fat off agree on it is food journaling. One of the quickest and best ways to guarantee you will be successful in your fat loss journey is to keep an honest food journal. This journal will help you in so many ways, most important it will help you understand your relationship with food and how to make that relationship healthy and positive for you.
So, this first week I ask you to journal very simply. Write down everything you eat and drink. Write down what time of day you consumed these items and, if you can, try and take note of how you were feeling at the time you ate. Also, try and be aware of how you ate, did you eat until you were satisfied or did you eat until you were stuffed and felt bad.
On top of this journaling I want everyone to try and drink at least 8 glasses of water a day (preferably 12). Yes I know studies are in and out on water consumption needs, but, speaking from purely personal experience, I am on the side that says you should have 8-12 glasses of water a day. So, I am building my nutritional info with this ideal in mind.
Have fun with your homework, both the workout and the journaling!
~TigressSky~
Based on how week one went overall I worked up a small change in the format for the overall workout and i think it went much smoother this week. Doing this accomplished two things: 1) we got through the circuit in a more timely manner and 2) we were able to complete the entire waterfront loop! This loop, as it turns out, is the Run Like Hell Zombie 5k! route, so by chance we are training on our actual route! This will put us that much further ahead of the game come race day. The biggest challenge of race day really is starting to be all about the costumes as we are steadily working to have everything else down!
So here is the Workout Log for Week Two . Try and get this done two more times before next Saturday when we will up our running time and change our workout just a bit. Again if you have any questions about any of it just ask. I am hoping to get my apartment completely rearranged and have space to demonstrate the exercise and stretches on video for everyone soon! Until then, feel free to bug me about learning them.
Also, at the end of our workout I asked people to let me know areas they continue to feel "tight" or "sore" in after running so we can add some stretches or focus our workouts on some of those areas. This is actually a continual request, so, let me know how you all feel each week and Ill try and build plans to help us work with and strengthen those areas.
Whats On Your Plate?To follow up with our nutrition handout from last week I gave everyone a copy of the How to Build Your Plate image from the USDA's new "Choose My Plate" campaign. I think this is a much better way to help people make informed choices about how much and what foods to eat then the classic food pyramid we all grew up with is.
So how does this "plate" fit in with the information we gained from David Knowle's article? Well, what David told us was to make sure each meal/snack was built to contain the following percent of nutrients:
- 50-60% of calories should come from carbohydrate.
- 20-30% of calories should come from fat.
- 10-20% of calories should come from proteins
When you look at this plate you can actual decipher how these percents match with whats on the plate:
- 50-60% of calories come from carbohydrates - Fruits, Veggies, Grains
- 20-30% of calories come from fat - Protein, Dairy and a small amount of Grains
- 10-20% of calories come from proteins - Protein and a bit of Dairy
Work on adjusting and building a healthy and complete diet by trying to build your meal selections to match these ideals. Week One's blog post discusses a little more about what some healthy food choices for each of these groups is, so review it again as you think more about how you can build your meals. Also, the USDA "Choose My Plate" website has more detailed info about each category as well. I have not fully reviewed each section of this site yet, but I am fairly positive from what I have seen that the info is solid and beneficial.
Nutrition Homework - One
It is at this point that you should really start to journal what it is you are eating. I want everyone to start a food log of everything you eat. EVERYTHING! If you take a bite, write it down. This food journal does not have to be shared with anyone it is for you and so it is important you are honest with yourself about what it is you are currently eating.
If there is one thing every nutrition expert and person who has lost fat and maintains keeping the fat off agree on it is food journaling. One of the quickest and best ways to guarantee you will be successful in your fat loss journey is to keep an honest food journal. This journal will help you in so many ways, most important it will help you understand your relationship with food and how to make that relationship healthy and positive for you.
So, this first week I ask you to journal very simply. Write down everything you eat and drink. Write down what time of day you consumed these items and, if you can, try and take note of how you were feeling at the time you ate. Also, try and be aware of how you ate, did you eat until you were satisfied or did you eat until you were stuffed and felt bad.
On top of this journaling I want everyone to try and drink at least 8 glasses of water a day (preferably 12). Yes I know studies are in and out on water consumption needs, but, speaking from purely personal experience, I am on the side that says you should have 8-12 glasses of water a day. So, I am building my nutritional info with this ideal in mind.
Have fun with your homework, both the workout and the journaling!
~TigressSky~
No comments:
Post a Comment