Wow, you go girl. What does a typical day of eating look like for you? Do you measure food and weigh it?

Taught spin class yesterday. Thinking about doing some cardio tonight, if my feet hold up.

Healthy me, no I do not measure or weigh my food. I eyeball it. Basically, my meals fit on a "dessert" size plate. That is my portion control. I usually have 1 or 2 protein shakes a day to maintain muscle. I also drink 1/2 cup of milk in my morning coffee. I try to keep it simple.

Breakfast: peanut butter and banana sandwich on low carb bread or peanut butter and jelly sandwich on low carb bread. Coffee with milk.
Snack: protein shake
Lunch: small salad with a protein source: hamburger patty or chicken breast
Snack: protein shake
Dinner: small salad with a protein source (same as above).

That's all!

today's workout was lack lustre to say the least. Due to my having tender arches, I completed 30 mins on the upright bike at level 1. Not too many cals burned there

On the agenda for tomorrow: SpinNSculpt. If no one comes, then a bodyweight lower body routine for hams, glutes and abs. Later tomorrow night, i have 1 hr. of beginner yoga.

No one showed for class, so here's what I did on my own:

Stretched 10 mins, then,
Prone Ham curl machine: 3 sets of 15 reps at 30lbs.
Prone glute kickback on mat, bodyweight: 3 sets of 20 reps each leg.
V-up abs: 3 sets of 15 reps.
Lateral crunches: 3 sets of 20 reps on each side of body.
Ball plie squat, feet wide, toes out: 3 sets of 15 reps
Ball ab crunches: 3 sets of 20 reps.

Post workout cardio: 20 minutes on elliptical at level 12 resistance.

That all took about an hour. That's enough for the daytime because I still have teach yoga later on tonight.

Thurs: yoga and rest
Friday: Power yoga and core workout

Sat: OFF
Sun: 45 mins. recumbent bike (LSC)

Monday: 45 min. walk

Tuesday: taught 1 senior weight lifting class, then went to weightroom for my own workout: not listing weights/reps...endurance training scheme...

cable lat pulldown
dumbbell shoulder press
dumbbell bicep curls
dumbbell lateral raises
dumbbell tricep overhead extensions
dumbbell bent over row
dumbbell tricep skulls
dumbbell pec flyes
dumbbell chest press

PWO cardio: 20 mins. elliptical, level 10, HR in fat burning zone.

Hi JJ!
Just curious why you're doing an endurance training scheme while you are dieting?

Today's plan:

1 hr. beginner yoga, then 45 mins. LongSlowCardio on recumbent bike.

taught yoga stretch class and rest.

Friday: teach power yoga and then go to weightroom for lower body workout. Will post up tomorrow.

1 hour long power yoga class, the lower body workout. Exercises:

leg extension machine
prone ham curl machine
prone glute kickbacks (bodyweight)
fire hydrants
lateral ab crunches on ball
wide stance plie' squats on ball
ball pass abdominal exercise
regular old fashioned crunches
supine ham curl on ball

2-3 sets per exercise, 12-20 reps per set.

Bump?

I'm not trying to be argumentative-I'm not a certified trainer, but what you are doing is contrary to what I've been taught, so I'm just curious as to your rationale.

Dane, I appreciate your curiosity. I am a certified personal trainer, fitness instructor and I go to school for Sports Medicine. I think that our education on fitness, although similiar is not going to bring us to agreement on this point. All I can say for my "rationale" is that I know what sort of periodized training works best for my body and I have been lifting weights for years. I vary my training frequently to maintain the muscle size I have been able to accumulate over the years, regardless of how many calories I am taking in.

Fri: forgot to put down: 20 mins. PWO cardio on elliptical level 12, heartrate in upper zone.

Sat: off all exercise

Sun: Upper body workout:

cable lat pulldown
dumbbell shoulder press
dumbbell abduction, rotation and overhead adduction
dumbbell lateral raises
dumbbell tricep overhead extensions
dumbbell bent over row
dumbbell reverse flye machine
dumbbell chest press

Reps:12-15, 3 sets per exercise. No PWO cardio today...pooped

Fair enough, thank you for answering. I know your situation is different from mine, especially since you must do so much aerobic work for your career.