This next week I am going to be taking you all day by day through a week in the crazy life of Jenny LaBaw. I am going to also include my workouts and my nutrition. Maybe you can get some ideas from it.
Today started great. Got up around 6:30am and got a good hard workout in (see below). There's nothing like starting your day off being active. It gets your ready for the whole day!
WORKOUT:
Warmup - 15 min Elliptical
DROM (Dynamic Range of Motion) - Leg and Arm Swings, Squats, High Knees, Torso Twists
Workout - Descending Reps - each exercise x30,25,20,15,10,5
Clean and Jerk
Prone Back Extensions (Supermans)
Power Squats
Dips
Time = 22:22:09
Cooldown - 15 min Elliptical and Stretch
After the workout I cooked up a delicious breakfast and was ready to attack the day.
Today was a rare day for me. Usually I take Monday's and designate them to working on my online training business, but today I went to Rifle High School (my alma mater) and spoke to a few PE classes about my job as a trainer and took them through a short workout. I was a bit nervous going into it because I remember back in high school PE how most kids didn't want to really be there. However, today I was pleasantly surprised at how attentive and engaged these kids were. A few of them even came up to me after to quiz me more and tell me that they think they'd like to be a trainer.
It was emphasized to me even more today that the problem with kids and the junk they eat is their parents'. When I asked the kids if they had breakfast, most of them didn't. When I brought up trying to sub more veggies in instead of as many grains, I was shocked by the responses. One girl said, "It's hard though. I try to eat right and my mom comes home with bag of chocolate or boxes of cookies." It's no wonder our nations childhood obesity rate is out the roof! I told them that they needed to take what they learned today and go teach their parents. Hopefully it will rub off on a few families.
So, productive day at the school. I had a blast working with those kids. I would love to get into the schools more and teach these kids how to take care of themselves.
I was able to get away a few times today to play ball and go for a walk with Ziggy, my 2.5 year old yellow lab. It's true what they say about dogs, they really are a man's best friend. She brightens anyone's day!
Tonight, I have to play catch up with my online training... and try to get up at a decent hour so I can get up at 4:45am.
DAILY FOOD INTAKE:
Pre Workout - 3 slices of dried mango and handful of almonds
Post Workout (breakfast) - 2 eggs scrambled with sauteed broccoli, mushrooms, and zucchini topped with salsa. 3 pieces of turkey bacon.
AM Snack - Lara bar (on the go...)
Lunch - 3 oz chicken breast, mixed veggies (onions, peppers, tomatoes with olive oil), orange
PM Snack - Handful of almonds
Dinner - Crockpot Meatloaf (recipe of the month on www.afitplace.com), steamed broccoli and asparagus
Water Intake = 110 oz
Overall a good day's intake. Had too many nuts today, but that's because I didn't plan well for being out at the school.
With that many reps, are you keeping the weight pretty light - or do you push it?
ReplyDeleteDo you recommend the clean & jerk for the average person?
I've always heard that a highly technical lift like that should be avoided due to injury concerns.
Thoughts?
with higher reps, yes the weight is lighter, but I am definitely WASTED after i'm done. the intensity is high but the weight is doable.
ReplyDeleteregarding the clean and jerk. yes i recommend it for the "average person". it is a very functional lift that is done in everyday life. with that said, don't do this if you haven't had instruction and coaching on how to perform the lift. it is a technical lift, but it's doable for anyone at any level.
if you've not done the exercise or have questions with technique, then start just using a PVC pipe or a broom handle. this is light enough that you won't injure yourself but you can master the form. make sure you're comfortable with the lift before adding much weight.
hope that answers you questions.