SCUNNINGHAM's CalorieKing blog
Friday, Jan 1 2010 - 2010 NUTRITIONAL & EXERCISE GOALS
View SCUNNINGHAM's food & exercise for this day
2010 NUTRITIONAL GOALS:
1. To eat fewer calories than I burn.
2. To properly balance my macro-nutrient ratios.(20/25% Protein-50/55% Carbs.-20/25% Fat)
3. To eat 5 to 6 meals per day, properly timed in 3 hour intervals.
4. To eat lean protein with every meal.
5. To eat the right types of Carbohydrates & avoid refined sugars.
6. To eat low fat & choose the right types of fat.
7. To drink plenty of water.
8. To eat natural unrefined foods.
2010 EXERCISE GOALS:
RUNNING:
1. To run in at least three 5K races and finish each under 30 minutes.
2. To train & run the Broad Street Run (10 miles) and finish under 90 minutes.
3. To train & run the Philly Distance Run (1/2 Marathon).
4. To train & run the Philly Marathon.
BIKING:
1. To train for & participate im my 1st Century Ride (100 miles).
2. To log in 3000 miles of Spinning/Biking for 2010.
OTHER:
1. To complete at least 1 full cycle of the P90X DVD set.
2. To participate in a Yoga or Pilate class once a week.
3. To start some type of swimming program for a long term goal of participating in a Triathlon.
TODAY'S WORKOUT
12:35 PM - 30 mins of HIIT on the Stepper. 4.25 miles (131 AVG HR - 148 MAX HR) 201 Kcals.
Consisting of: 2 mins.(Level 6) followed by 1 min (Level 11) x 5 sets, then
2 mins.(Level 7) followed by 1 min. (Level 12) x 5 sets.
2:20 PM - 3 minutes of Planks (100AVG HR - 113 MAX) 11 Kcals
3 minutes of Crunches - 112 count (83 AGV HR - 88 MAX HR) 6 Kcal
2 minutes of Push-ups: 30 Regular, 30 Bent Knees (112 AVG HR -123 MAX HR) 10 Kcals
4:35 PM - 55 mins. of Yoga (83 AVG HR - 101 MAX HR) 93 Kcals.
WOW- It was really nice to do a yoga class, I have not done a formal class in over
3 years. I think I am going to try to fit in 1 class a week.
7:15 PM - 80 mins. of Spinning @ home - 13 miles (107 AVG HR- 118 MAX HR) 367 Kcals.
1. To eat fewer calories than I burn.
2. To properly balance my macro-nutrient ratios.(20/25% Protein-50/55% Carbs.-20/25% Fat)
3. To eat 5 to 6 meals per day, properly timed in 3 hour intervals.
4. To eat lean protein with every meal.
5. To eat the right types of Carbohydrates & avoid refined sugars.
6. To eat low fat & choose the right types of fat.
7. To drink plenty of water.
8. To eat natural unrefined foods.
2010 EXERCISE GOALS:
RUNNING:
1. To run in at least three 5K races and finish each under 30 minutes.
2. To train & run the Broad Street Run (10 miles) and finish under 90 minutes.
3. To train & run the Philly Distance Run (1/2 Marathon).
4. To train & run the Philly Marathon.
BIKING:
1. To train for & participate im my 1st Century Ride (100 miles).
2. To log in 3000 miles of Spinning/Biking for 2010.
OTHER:
1. To complete at least 1 full cycle of the P90X DVD set.
2. To participate in a Yoga or Pilate class once a week.
3. To start some type of swimming program for a long term goal of participating in a Triathlon.
TODAY'S WORKOUT
12:35 PM - 30 mins of HIIT on the Stepper. 4.25 miles (131 AVG HR - 148 MAX HR) 201 Kcals.
Consisting of: 2 mins.(Level 6) followed by 1 min (Level 11) x 5 sets, then
2 mins.(Level 7) followed by 1 min. (Level 12) x 5 sets.
2:20 PM - 3 minutes of Planks (100AVG HR - 113 MAX) 11 Kcals
3 minutes of Crunches - 112 count (83 AGV HR - 88 MAX HR) 6 Kcal
2 minutes of Push-ups: 30 Regular, 30 Bent Knees (112 AVG HR -123 MAX HR) 10 Kcals
4:35 PM - 55 mins. of Yoga (83 AVG HR - 101 MAX HR) 93 Kcals.
WOW- It was really nice to do a yoga class, I have not done a formal class in over
3 years. I think I am going to try to fit in 1 class a week.
7:15 PM - 80 mins. of Spinning @ home - 13 miles (107 AVG HR- 118 MAX HR) 367 Kcals.
1 comments so far.
1.
a decade ago
GREAT GOALS! I like how well rounded your fitness program is. I'm trying to add yoga/pilates once a week too - it's incredible what they do for flexibility & core strength.
HAPPY NEW YEARS!
by HAPPYNSWEET77CHI