That's all I'm hearing in my head right now becuase Ben is such a great motivator! Today was cardio day and boy did he work us! We had 3 stations. Step ups, fire hose and bike. We did ten rounds 30 seconds hard (sprint pace), 90 second rest (not just standing there of course, Ben makes us do high knees during our "rest"). Then we did 10 more rounds, same exersices, 30 seconds hard then 60 second rest.
Step ups were ok. You're stepping up to a platform about 20 inches off the ground. Step up with right foot, then left, that is 1. I did 15-20 each time in 30 seconds. I figured a way to get more in by putting a little pep in my step, doing it a little quicker. next is the bike. The bike isn't my favorite but I didnt' have a choice. The first 15 seconds when you're giving it your all it's ok but then the last 10-15 seconds are hard. That's when Ben says... "Drive the Petals! Get There! Get There!" There's no slacking on Ben's watch, that's for sure. Last station was the fire hose. 55 lb kettle bell about 15 feet away from me, 30 feet of the woven part of the fire hose around the kettle bell as the tension. Standing w/ feet shoulder width apart, hold each end of the hose in each hand, starting in squat position, throw the bands up then slap them on the floor. I got up to about 40 by the end. I was at 33-35, then Erica busted out 40 (you go girl) and the challenge was on... I got to 39 so I was thrilled and my heart was just a beatin'!
I haven't been drinking enough water so my goal today is 3 by 12:30, then 3 until bed. 1 down, 5 to go. Food plan today is:
6 a.m. meal=1 slice toast, 5 strawberries.
9 a.m. meal=1 peach chobani greek yogurt
12:30 meal= 1 wrap, 2 slices shaved ham, apple, shredded lowfat cheese side of steamed broc.
3:30 meal= 2 egg whites, 1/2 cup sauted veggies (spinach, sqaush, red peppers & no salt Mrs. Dash) 1/2 cup chili
6 p.m. meal= 4 o.z. ham steak, asparagus, 1 cup mashed pots.
I may have to add some food in depending on how it all fits in my pie chart www.fitday.com!
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Hi Missy, you are doing great. I suggest having that post workout meal earlier after your workout. So your 9am meal should be at 8am or as you are walking out the door. This is an optimal time to take in recovery food to optimize your workouts.
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