Sweating and eating Wednesday, July 11

July 11, 2012 at 7:44 pm


The plan called for Mobility + Workout.

MF weekly sched

The plan also says that if your goal is weight loss, you should add 30-45 minutes of cardio after your workout. I decided to split up my cardio and bike to the gym.


It is exactly three miles to the gym, so the total bike ride is six miles. It took me about 15 minutes each way (includes stopping for traffic a few times), so I’m counting that as my 30 minutes of cardio. It was super hot and a pretty tough bike ride…especially the ride home after working out. Ugh.

My ModelFit workout…first up is Mobility+Stretching:


I only did 15 foam rolls on each muscle. It is tough! I can tell that the more you do it the easier it gets, because it is much easier on my right side than my left. That’s my bad hip side and I have been foam rolling that side at physical therapy twice a week for four weeks now. I am going to have to work up to 30 full rolls everywhere. I probably did do 30 rolls on my feet. That feels awesome. The mobility and stretching routines took me 20 minutes total to complete.

Next up was the warm up.


I did fifteen reps of everything (60 second single leg stands), and did the circuit three times. This took 25 minutes. So the entire Mobility+Stretching+Warm up took 45 minutes. That’s a pretty long warm up, right? It all feels like working out to me.

Next up was the actual workout. Trainer Chris calls this the “adaptation workout”, since it for the first two weeks of the Lean Body Blueprint program.

adaptation workout

That graphic is just a little messed up, but Chris clarified that burpees belong in both Circuit 2 and in the 10 to 1 conditioning routine. So the choices for the conditioning routine are Medicine Ball Slam, Burpees, Shoulder Taps, and Air Squats. Also, the “Split squat hold” link actually goes to a moving bridge tutorial, so I just do static lunges because I’m not sure what “Split squat hold” means. I need to ask Chris. Chris also confirmed that Circuit One should be performed three times. Three times more planks. Yay. So today I did it three times. Here’s what I did, if you can figure out my scribbles:


Medicine ball slams and squats 10 to 1 are WAY easier than burpees and shoulder taps 10 to 1. (10 to 1 means you do ten reps of each exercise, then 9, then 8, etc.) I got it done in about half the time. I just don’t think I can do burpees for both circuit two and for conditioning (yet). Burpees are killer. 36 for today. 10 to 1 makes for 55 burpees. I don’t even want to think about doing 91 burpees in one workout.

The adaptation routine took 55 minutes. So the entire workout (mobility+stretch+warm up+adaptation routine) took one hour, forty minutes. That’s a long workout! And then I biked home three miles, feeling like I was dead the whole way.

So that’s it for my exercise today. I think it was more than enough.


A reminder of the sample plan…

meal plan

I really wanted to try some of the ModelFit recipes, so I ran by Target this morning and bought a few key ingredients.

For Meal 1 (breakfast), I had the protein pancake.


They didn’t have any “no sugar added” syrup at Target, so I topped my pancake with previously frozen blueberries.


It was really good! I’ll definitely be making this again.

Meal 2 (lunch), was the Avocado Tuna salad.


I served it in romaine lettuce cups.


This was fantastic. Such a large portion!

Meal 3 (Dinner) was Spaghetti Squash with Meat Sauce:


I made penne for Mack.


The “recipe” is really simple, but this was good.

I haven’t made any of the “Meal 3” options shown in the example calendar above. It shows “Meal 3” as an afternoon snack, but I’m going to have it as “Meal 4”, dessert later on. All my meals got pushed back late again today, so I didn’t need an afternoon snack. Here’s what I’m going to have:


So I didn’t count calories today. Counting calories sucks. I know I’m within the 1200-1400 calorie range, or less. I’m not going to stress about it.

Well, that’s it for today! Sorry, no more half-naked pictures of me to post.