Week 1 of Session 2:
What a great start to a new session! I thought this week flew…hope your week did too. I am trying to remember all the different workouts we did this week. We did some new exercises (again) and pushed ourselves outside our comfort zone (I hope)! The newbies jumped right in and did a great job and it was so GREAT to see some new faces. I liked the way we did Tabata this week, five exercises in a circuit, doing each exercise twice and then repeating the circuit four times. It looked like we could give each exercise a higher intensity for a longer period of time. When we do an exercise 8 times in a row for 20 seconds by the 6th or 7th time we are exhausted. This way the exercises are fresh and we go at our HIGHEST INTENSITY LEVEL the entire time. We will definitely still do the old way…..mix it up with the new….the whole point is to keep our body guessing and then our body continues to change!
Try to focus on FORM this week- rather than how heavy the weight is! Imagery is very strong in all components of athletics, especially strength training. See those muscles work, picture it in your brain with each exercise. When I say to watch your bicep working, I mean it, literally watch your bicep working and imagine it getting bigger and stronger! Another example to focus on form (modified or not)—a Pushup, keep the core tight, don’t sway your back, keep your neck in alignment and lower yourself to the ground until your chest touches….if you get 5 pushups in 30 seconds this way…..oh well, you just focused on getting stronger for you!!
Weigh-Ins: A few more to weigh-in Monday morning, but everyone is losing!! YEAH!!
Classes This Week:
Monday- 5:15 am, 9:10 am
Tuesday, 5:15 am, 4:15 pm, 7:00 pm
Wednesday- 5:15 am
Thursday- 9:10 am, 4:15 pm, 7:00 pm
Friday- 5:15 am, 9:10 am
Saturday- 7:30 am
REMEMBER: THIS IS WHAT 100 CALORIES LOOKS LIKE (JUST ONE SQUARE)….BE CAREFUL THIS WEEK!!!
YUMMMMMMM…….JUST MADE THESE CUPCAKES PICTURED UP TOP TO BRING TO TRICK OR TREATING IN DEL WEBB….SO EASY (they were good, the batter actually tasted better than the finished product, but still a great treat and the frosting was great to lick off the spoon…)
Pumpkin Cupcakes (no frosting)
Servings: 24 • Serving Size: 1 cupcake • Old Points: 2 pts • Points+: 2 pts
Calories: 84.2 • Fat: 0.8 g • Protein: 0.6 g • Carb: 18.5 g • Fiber: 0.3 g • Sugar: 9.9 g
Sodium: 140.9 mg
Pumpkin Cupcakes with Frosting
Servings: 24 • Serving Size: 1 cupcake • Old Points: 3 pts • Points+: 3 pts
Calories: 121.1 • Fat: 2.8 g • Protein: 1.4 g • Carb: 23.2 g • Fiber: 0.5 g • Sugar:13.9 g
Sodium: 142.3 mg
- 18.25 oz Betty Crocker Golden Vanilla Super Moist Cake Mix*
- 2 tsp pumpkin pie spice
- 1 cup canned 100% pure pumpkin
- 1 cup water
For the Pumpkin Cream Cheese Frosting:
- 8 oz Philadelphia 1/3 fat cream cheese (do not use fat free)
- 1/2 cup pureed pumpkin (canned is fine)
- 1 tsp vanilla extract
- 1 tsp cinnamon
- 1 tsp pumpkin pie spice
- 5 tbsp packed brown sugar
Made This Chicken Taco Chili Last Week- IT WAS AWESOME! I put the chili in a lettuce wrap one night, Jim and Ryan put the chili in a tortilla, and for lunch I had it as chili!