Wednesday, July 13, 2011

Plan of Action Boxing Workout


I looove scarves!

Last night my client returned from Japan, and brought me a fabulous Orange scarf! (pics tomorrow) I was shocked its so wonderful and she did not know how much I love Orange. She also got me a shirt but it was a bit snug as we know how tiny they are in that country, and I laughed when she said I thought you could wear a large. Not with this big back, not going to happen lol.

I got in a walk at lunch in 100 degrees and it felt wonderful, I saw a blue butterfly and jammed on some Zumba music.

Here are my meals:
Breakfast

Peaches, canned, water pack, 1 cup, halves or slices 59 15 0 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Peanut Butter Dark Chocolate Dreams Flavor (All natural by Peanut Butter & Co), 1 tbsp 85 6 7 3
Breakfast TOTALS: 296 48 10 9

Lunch

Arnold Select Sandwich Thins Multi Grain 1 Sandwich thin, 1 serving 100 22 1 5
Perdue Bread low fat chicken breast cutlet, 1 serving 130 11 3 14
Dannon Activia Blueberry Yogurt, 4 oz., 1 serving 110 19 2 4
Lunch TOTALS: 340 52 6 23

Dinner

Muscle Milk Light 100 Calorie No Sugar Added, 1 serving 100 5 3 15
Perdue Bread low fat chicken breast cutlet, 1 serving 130 11 3 14
Dinner TOTALS: 230 16 6 29

Snack

Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack TOTALS: 341 24 5 50

Snack 1

QUESTBAR Protein Bar - Apple Pie, 1 serving 170 24 5 20
Snack 1 TOTALS: 170 24 5 20
Snack 2

Muscle Milk Nutritional Shake Vanilla Creme, 0.5 serving 110 5 5 13
Snack 2 TOTALS: 110 5 5 13

CALORIES CARBS FAT PROTEIN
Totals: 1,487 169 36 143
DEFICIT = 148

We blasted out a super Boxing workout, and a good core session. Try it if you dare :-)

My workouts:
Workout - Power Yoga + Lunch walk
Time of workout - 15 min + 20 min = 35
Cals burned = 66 + 82 = 148

Productive morning:
Swept front and back porch
Watered plants
Cleaned bird bath
Filled bird feeders from ladder
Ran sprinkler

Client workout:
Boxing and core w/6# med ball
Time of workout = 55 min

Warm up:
Marches
Reach ups/out/over
Arm circles big/little
Static stretches
Shoulder/tricep w/side bend
Twists
Back rounds

Workout:
Jabs w/strike down knee lifts (3 Jabs 2 lifts)
Hooks R L open leg sumo
Alternating jabs R L w/switching legs
Straight on jabs 100
Jabs w/core twist (6 jabs 2 twists)

Tricep dips on bench 2x30 last set 1x50

1 min intervals:
Jumpless jump rope
6# Core ball oblique pass R
6# Core ball oblique pass L
Jumpless jump rope high knees
6# Core ball toss overhand
6# Core ball toss underhand
Supermans
Supermans w/3lb db
Overhead tricep 7lb db

25 - Bent knee sit ups with 6# ball overhead crunches

Cool down:
Tricep/shoulder stretch
TRX stretches
Foam roller neck / lat rolls
Foam roller open chest stretch
Bent knee glute stretch

POA = 363 Days

1 comment:

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