Sand Ball and Bands Workout

Image: cgi.ebay.com


Imgage: bizrate.com
Golds Sand Medicine Ball

Bands I got from Walmart made by Gold's Gym, and a 8lb Sand Ball I really like.

I got the 8lb Sand Ball and decided to give it a whirl last night with my client, to see if I like it better then "no handles" on my other med balls. I have a 4lb and 6lb medicine ball this adds an 8lb so I am happy about that.

The movement of the sand does increase intensity = money well spent.

I also added some circle bands too. Some of the bands I bought I cut up and added handles from my Perform Better fitness bands and they work great. These band are not near as thick as commercial grade but they do work well for home use. Honestly I have not had time to order new ones yet, my BAD.

I give the bands = 8
I give the ball = 10


Workout - Off Day w/15 min walk at park + 10 incline pushups (plus some client moves)
Time of workout - 20 min + 15 min ST
Cals burned = 56 + 45 =101

Client training:
Circle bands, sandball and TRX
2x20 2x30 and 1 min holds/pulses

TRX plank
TRX mountain climbers w/scissors
Overhead tricep extensions add double db
Circle band abductor - leg Vs & side V's w/pulses
Sandball wood chops
Sandball front tricep throws
Stability ball pushups
Bench dips w/ last 10 straight leg
Super mans w/3 lb and 4lb alt db
TRX back rows w/squats
Jumpless rope
Jumpless rope jumping jacks

Meals: (Yes I had a custard! Which means I do not have much of a deficit today to make a difference)

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

Red Potato, 100 grams 72 16 0 2
Sweet Cherries, 12 cherry 51 13 0 1
Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Lunch TOTALS: 263 30 3 31

Dinner

Turkey breast meat, 4 slices 88 4 1 15
*Kraft Mayo with Olive Oil (reduced fat mayonnaise), 1 tbsp 45 2 4 0
Bread, wheat (including toast), 2 slice 130 24 2 5
Dinner TOTALS: 263 29 7 19
Snack

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

Snack 1

QUESTBAR Protein Bar - Apple Pie, 0.5 serving 85 12 3 10
Dannon Light & Fit Carb & Sugar Control Yogurt, Blueberries 'n Cream, 4 oz, 1 serving 60 3 3 5
Snack 1 TOTALS: 145 15 6 15

Snack 2

Culvers Chocolate Custard, Single Waffle Cone, 1 serving 404 56 17 8
Snack 2 TOTALS: 404 56 17 8

CALORIES CARBS FAT PROTEIN
Totals: 1,713 202 48 132
DEFICIT = 56 + 45 = 101

Bye June Hello July POA

T has been on workout vacation this week!

Seriously I need to jump into my July plan of action (POA) a day early. NOPE I will wait and post that tomorrow. *insert nail biting here lol

Today is another fabulous hot day in STL and I love it. I'm so looking forward to the holiday weekend, I love the fact that I am OFF work and getting PAID....ahh only in America God Bless.

Last nights numbers looked right on target till I added the yummy honey mustard sauce on my pork. I won't have a high enough deficit to do anything but maintain.

It is so weird since my clients are on vacation, its like I'm on vacation and I am home alone thinking how productive I could be but have just got sucked into watching "Top Model" and "Wild Date" where they have the first date in the wild jungle and have to see how they get along.

Now how fun would that be? The reason I watched it was the scenery, I looooove travel and that was so fabulous the one winner room they got to stay at with a view of a volcano RAWKS!

Me instead:
Guitar practice - 0
Zumba Toning - 0

Yikes, tonight has to be much more productive so I have my list made out and I am going to stick to it!

My workout yesterday:
Workout - Yoga & Resistance Band and Walk at Lunch
Time of workout - 20 min + 30 min = 50
Cals burned = 74 + 125 = 199

Yoga:
Sun salutation x 5
Half forward bend
Straight leg twist
Plank
Chaturanga
Seal

Resistance Band: (I used the yellow band from Gold's Gym)
Back row
Back fly
Chest Press
Lat pull down
Back extension
Triceps overhead

Lunch Workout:
30 min walk Inclines
20 bench push ups
20 single leg squats

Here are my meals:
Breakfast

Pineapple, fresh, 1 cup, diced 76 19 1 1
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
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Breakfast TOTALS: 313 52 10 9

Lunch

Green Beans (1/2 cup), 2 serving 40 8 0 2
Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Hendricksons Dressing Fat & Gluten Free No Preservatives, 2 tbsp 70 17 0 0
Salsa, 2 tbsp 9 2 0 0
Lunch TOTALS: 259 28 3 30

Dinner

Pork Chops (pork loin), roasted, 4 oz 226 0 10 31
Yam Sauced Cuts - Royal Prince Orange Pineapple, 0.5 cup 160 38 0 2
Salsa, 3 tbsp 13 3 0 1
Salad dressing, Honey Mustard, Marzetti's, 2 tbsp 140 6 12 0
Dinner TOTALS: 539 47 22 34

Snack

Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Spinach, fresh, 1 cup 7 1 0 1
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack TOTALS: 362 37 3 50

Snack 1

Hard Boiled Egg, 1 large 70 1 5 6
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 200 22 9 20
Snack 1 TOTALS: 270 23 14 26

Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,864 190 54 173
DEFICIT = 199

BIRTHDAY COUNTDOWN BEGINS.........