Gooood evening. I have so much to say, I don’t even know where to start.
I guess I will begin with the internship I alluded to a few posts ago. I wanted to find a doctor that was familiar with the paleo diet and preferably had their own practice similar to what I would want to do. At first, I got all no’s and I-don’t-have-time’s, but it is amazing what a bit of persistence will do. You have to show people that you really care about what they are doing and demonstrate your skill set in some way. The doctor I will be working with is located in San Francisco, which means I will need to move there in September!! I am so excited. Hopefully I will have my NASM personal training certification done by then so I can personal train on the side. Without saying too much (since I don’t know what would constitute too much at this point), I will be teaching his patients how to use a technology to track various aspects of their life. The data will come from an assortment of gadgets, one being the BodyMedia. The BodyMedia is the armband I was wearing in the photo in my last post and it measures your heart rate, steps, calorie burn, etc. The other aspect of the job is to encourage patients to keep using the gadgets and software, as it can be a bit of a pain. I have been wearing the BodyMedia as well as the other devices so that I can get a feel for what I am supposed to be coaching and encouraging people to do.
At first, I was bummed about wearing the BodyMedia because it arrived right when I injured my foot. It would have been so cool to see the calorie burn and activity level when I was doing my crazy CrossFit workouts and two-a-day’s. However, it turns out that wearing the BodyMedia when I am extremely inactive has been eye opening.
On a day where I did not work out and was seated or supine about 95% of the day:
1739 calories is pretty good for a small female sitting all day long. The blue spikes are calories burned per minute, which increases as my heart rate increases. This information made me think that I may not have been fueling enough when I was super active. I had this issue when I was on the triathlon team at UCSB and I do not want to suffer those consequences again.
On a day where I did one of my 30 minute injury-safe workouts. Keep in mind, I do as little walking/moving as possible!
Again, 2,000 calories for being basically immobile plus a 30 minute limited-ability workout is not bad!
Once I am back on my feet, I cannot wait to show you guys the data from CrossFit workouts versus lifting versus cardio. My guess is that after high intensity (but short) workouts like CrossFit and HIIT, there will be an increase calorie burn for the rest of the day. With long, steady state cardio, I imagine there will be a greater calorie burn during the workout but less calories for the day total. Why? Because long, steady cardio does not increase your fat and calorie burn after your workout – but high intensity (AKA sprints, weight lifting, CrossFit) does!
The workout I did today burrnnneedddd! Instead of rotating through a bunch of body parts to avoid fatigue, I wanted to really stimulate those muscles and stay on them for long periods of time. I used this tabata timer, set to 50 seconds work, 10 seconds rest, 30 rounds.
Injury Friendly Workout # 3
- 10 minutes of abs
- 1 minute V-ups
- 1 minute bicycles
- 1 minute cross toe-touches
- 1 minute sit ups
- 1 minute leg raises
- 10 minutes of booty
- 2 minutes donkey kick back, left leg
- 2 minutes donkey kick back, right leg
- 2 minutes fire hydrant kicks, left leg
- 2 minutes fire hydrant kicks, right leg
- 1 minute donkey kick back, left leg
- 1 minute donkey kick back, right leg
- 10 minutes of chest and triceps
- 1 minute push ups
- 1 minute tricep dips
- 1 minute of ab or booty work
- repeat 3x + 1 more minute of whatever you feel like
On the recovery front, my foot is still being lame (ha…) but I have definitely continued to work through my goals list. I have been slow to start cooking more “real” meals again, but I’m getting there!
The lunch recipe I have for y’all today is so easy it’s not even a recipe, but it never fails to be delicious. It packs 40 grams of protein and can be as few as 400 calories or as many as you want, simply adjust the avocado and other fats to your needs.
Mini Paleo BLTs
Recipe: Serves 1
- 4 butter or Romaine lettuce leaves, washed
- 1 tbsp paleo or regular mayo
- slather of your favorite mustard
- handful of baby tomatoes, sliced in half
- 4+ slices of roasted turkey (nitrate free)
- 2 slices of crispy bacon, split in halves (nitrate free)
- red onion, thinly sliced
- 1/4 of an avocado, sliced
Directions – Lay the lettuce on a large plate. Add a smear of mayo and mustard. Top each leaf with a slice of turkey. Arrange the tomatoes, bacon, avocado, and onion on each turkey slice. Add salt. Enjoy!
Best enjoyed eaten like a taco:
Dinners have been inspired by other blogs, but I will save those for my next post!