Summer Shape Up, Days 3 and 4

I ran 3 miles on Thursday before I continued with meals from the Summer Shape Up!

It was 68 degrees! Much hotter than I'm used to!

Summer Shape Up Day 3 

Lunch: 
Tuna Salad with a Healthy Twist

2 oz chunk light tuna packed in water = 50 calories
1/8 cup Fage 0% Greek yogurt = 16 calories
1 celery stalk = probably like 0 calories, but let's say 5
1/2 cup Broccoli slaw = 13 calories
a few sprinkles of Feta cheese ~ 20 calories
two handlfuls of Power Greens ~ 25 calories (didn't measure)
1 whole wheat Jasmine's pita = 150 calories

It was really messy, but really good!

Cinnamon Applesauce

2oz unsweetened applesauce (leftover from the Simple Baked Oatmeal) = 25 calories
a few sprinkles of cinnamon = 10 calories

Calorie Total = 279 for the Pita + 35 for the applesauce = 314 calories

Dinner:
Salmon Quinoa Salad (my own creation!)

3 oz. salmon = 120 calories
1/2 cup quinoa/rice blend (Near East) = 140 calories
a handful of Power Greens ~ 25 calories

Calorie Total = 285 calories

The salmon was left over from earlier this week, and I heated it up separately from the leftover quinoa. I threw it all together on a bed of Power Greens and mixed it all up! This was quickly scarfed down after my yoga class and was small but filling.

Summer Shape Up Day 4

In the morning, I completed the NTC Beginner Get Toned Shape + Sculpt for 45 minutes after a breakfast of Scrambled Egg Muffins.

Lunch:
Tuna Caesar Salad (my own creation)

2 handfuls of Power Greens ~ 25 calories (didn't measure)
1.5 oz tuna = 38 calories
Detoxinista's Quick Garlic Parmesan Dressing (makes 1/3 cup)

• 2 tbsp olive oil = 240 calories
• 1/3 cup Parmesan = 134 calories
• 1 tsp minced garlic = 5 calories

The dressing alone came to a total of 379 calories. I used 2 tsp.

Calorie Total: 47 dressing + 63 salad = 110 calories

The rest of the day, I ate more leftovers. They were still good as new!

I hope everyone is having a good first day of summer!

NTC Review - Updated

When I trained for the Nike Women's Marathon last fall, I used the NTC app for my cross training. After I used it for the first time, I posted a review. Since then, I haven't touched the app - so I was pleasantly surprised when I opened it to find a whole slew of updates!

They completely changed the app, and I like it so much better now! In my opinion, their biggest improvement is the 10 second mini-break between exercises so you can catch your breath and prepare for what the next move is. Genius!

I completed the Beginner Get Lean Hurricane, and compared to my old post about the same exercise, even the moves are different! I'm thinking that most, if not all, of the exercises on the NTC app have been updated as well.

Warm-Up

Do this set twice, with a 1 minute modified plank (on your knees) at the end of Round 2 (before Recovery)

Do this set twice, with 1 minute of Russian Twists at the end of Round 2 (before Recovery)

Do this set twice

Do this set only once

Cool Down

The workout had me sweating within 10 minutes! It was great - not too hard but it definitely challenged me. I could feel my back really overworking itself from this + yoga, so the only thing I omitted were the Broad Jumps. Plus, since the only equipment was the jump rope, I was able to do everything in my apartment!

You can even customize your workout- if I didn't feel like doing modified burpees, I could do froggers instead. Love this feature.

Overall, I would definitely recommend the app to those who had maybe previously tried it and were dismayed by it. It's so much better now! Give it a shot!

Summer Shape Up Day 2: Meals, Running, and an NTC Workout!

Breakfast:
Scrambled Egg Muffins (makes 12 muffins)

9 eggs = 630 calories
2 handfuls of spinach ~ 15 calories (didn't measure)
1/3 cup skim milk = 30 calories
1/3 cup whole wheat flour = 133 calories
1/4 cup Lucerne Mild shredded Cheddar Cheese = 120 calories
a few shakes of basil
2 scoops of diced tomatoes from a can ~ 25 calories (didn't measure)
1/2 tsp. sea salt
1/2 tsp. cracked black pepper

Calorie Total for 12 muffins = 953 calories. Divided by 12, that's about 80 calories per muffin! Not bad, not bad at all!

Lunch:
Creamy Tomato Basil Soup (makes 2.5 cups of soup)

1 clove minced garlic = 3 calories
1 Tbsp olive oil = 120 calories
a few spoonfuls of diced tomatoes from a can ~ 50 calories (didn't measure)
a few shakes of basil
a few shakes of pepper
2 cups low sodium vegetable broth = 40 calories
1/2 cup Fage 0% Greek Yogurt = 65 calories

Avocado Toast

1/3 Avocado ~ 83 calories (didn't measure)
1 slice Whole Wheat Chia Bread = 100 calories

Calorie Total = 278 for the soup + 183 for the toast= 461 calories. I made myself a 3/4 cup serving of soup, making it 84 + 183 = 267 calories. 

I admit, this wasn't my favorite meal - soup in the summer is a little too warm for me - but it was a nice blend of flavors and as always, fun to try something new.

Exercise:
3 mile run - not my favorite! For some reason, I felt so sluggish and off. I was happy to get it out of the way.

Dinner:
Mexican Lasagna

I felt so hungry after running, I had to eat! I couldn't resist!! I happily scarfed down another fourth of the Mexican Lasagna I made yesterday after reheating it in the microwave. Mmmm it was so good!

Snack:
My Homemade Trail Mix

I had this on the way home from my voice lesson! (First one since January!)

Snack #2:
Almond Butter + Toast

2 Tbsp unsalted almond butter = 190 calories
1 slice Whole Wheat Chia Bread = 100 calories

Calorie Total = 290 calories

Exercise, Round 2:
Nike+ Training Club

After my snack, I completed the NTC workout called Beginner Get Strong Pump Station. What a name! It was 45 minutes, made me sweat, and I was happy when it was over. Now I'm all caught up on half marathon training!

Smoothie:
Tropical Island Smoothie

3/4 cup Almond Breeze Almond Coconut Milk = 33.75 calories
1 cup frozen strawberries = 50 calories
1 single serving (5.3 oz) blueberry Fage Greek Yogurt (Fruyo) = 140 calories

Calorie Total = 224 calories

Alright, alright. I admit that I jumped the gun on tomorrow's breakfast. But I just couldn't not eat anything - running gave me some more calories to work with for the day, so I went ahead and felt 0 guilt while using them all up in this smoothie! It was SO refreshing after my workout - this might be my new go-to post-workout smoothie! It's that good!

Whew! What a day!

The Last NTC

Yesterday I completed the last NTC of my marathon training schedule: Intermediate Get Toned Kickin' It. SO weird- I didn't realize it was my last one until I finished it!

3 Minute Warm Up

4 Minute Strength Training, 2 Minute Cardio

5 Minute Strength Training

5 Minute Cardio

2 Minute Strength Training, 1 Minute Cardio

4 Minute Strength Training, 2 Minute Cardio

2 Minute Cool Down

This workout was nicely split up into Strength Training and Cardio, and I always like switching it up. I had to keep listening to the app to make sure I needed weights, because some of the moves didn't call for them.

Here's a summary of my total training with NTC, for a total of 764 minutes of strength training! Wow!

October 2013

September 2013

August 2013

July 2013

Not as active as I should have been in September- ah well, you win some you lose some.

Now I've got 3 days of rest until running 2 miles on Saturday before we fly to San Francisco. SO CLOSE.

Catching Up

Lots and lots of workouts since I last posted. I've been trying to catch up ever since I took an unexpected day off on Monday, but that plus rehearsals for a new project I'm working on plus subbing for what was essentially four classes at a dance studio... Let's just say I was pressed for time to write a blog post about it all.

Now I've finished my voice lesson for the day and finally have the time to give y'all an update!

On Wednesday I had two workouts to do. First to complete was the NTC Beginner Get Lean Jump Start.

Two Minute Warm-Up

12 Minute First Round with 30 Second Recovery

8 Minute Second Round with 30 Second Recovery

5 Minute Third Round (no recovery)

2 Minute Cool-Down

Then, I ran 4 miles on the treadmill.

Then, I walked an extra .67 miles to round out my time on the treadmill to 1 hour.

I was pretty wiped after both of these workouts!

On Thursday, after my rehearsal and subbing two classes, it was back to the gym with another 30 minute NTC workout: Beginner Get Strong Muscle Definer.

3 Minute Warm-Up

11 Minute First Round (no recovery)

10 Minute Second Round (no recovery)

3 Minute Third Round (no recovery)

3 Minute Cool-Down

I was super fatigued after this workout.

FINALLY, while watching The Price is Right this morning, I completed the Gabby Douglas Perfect Alignment workout.

And now I'm finally all caught up! Tomorrow is my last "long" run - 12 miles - and then I run 8 miles on Monday. Then it's no running until the day before the marathon... eep!

As the marathon looms into view, I find that I'm getting more and more nervous. The running dreams have returned - I dreamed that I was going on a road trip but by running, without a car. Phew! That'd be exhausting. I'm trying to calm down and not really think about it, but I find myself worrying about small things like if the plane will be delayed or if I'll get to the expo on time, etc. etc. I'm sure it'll be fine... I just have to stop worrying!