Wednesday, June 25, 2014

WIAW, Macros, and HIIT

Another edition of WIAW coming atcha! :) 

I have finally decided to start tracking my macros again- my stomach has still been hit or miss but believe it or not I kind of miss the structure in my nutrition. I've been tracking since last Thursday and right now I'm doing 40-30-30, carbs-protein-fat. So far so good! 
Yesterday started out nice and early with a rice cake with peanut butter around 4:30am (not pictured) 

Halfway through my first round of clients I had some overnight oats with blueberries. 

After getting back home mid-morning I had my usual Ezekiel English muffin with egg whites and spinach. 

Post workout was my rice cake cereal with berries and protein powder. 

Mid day I had egg whites with salsa chicken and avocado all wrapped up in a Flat Out wrap. I randomly grabbed these at the store on Monday and they are so good! I hadn't tried them previously since I stayed away from wheat products but know that I know I can eat gluten again I've been slowly adding it back into my diet, and these wraps will definitely be sticking around. 

For dinner I had our new favorite obsession, cauliflower fried rice in lettuce wraps. The original recipe is here, and I modified mine by doing turkey instead of chicken and I also added chopped bok choy that I had sitting around. I also just use spray olive oil instead of the real deal to keep the fat count down a little. I wrap them up in romaine and they are SO good! The recipe also makes a lot so it lasts us 3 or 4 days- score! 

I also wanted to share my HIIT routine with you guys since I get asked about cardio a lot-- I like to do this 3 or 4 times a week for about 15 minutes. If I'm feeling really adventurous I'll go for 20 minutes but that doesn't happen often :) 

On the stairmaster- find the interval function and set it for 7 minutes (this will set the intervals at 30 seconds each). Your rest level is 4 and sprint level is 18 (this should basically be a jog on the stairs). Lean forward on the stair master so that you are lifting your legs with your glutes versus your quads and go all out for 2 rounds of 7 minutes and then do a 5 minute cool down. My lungs feel like they're going to explode every time and I have to mentally push myself to finish but I feel great afterwards every time! 

What is your favorite HIIT routine? 

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