This morning I had an appointment at the gym for a fitness assessment. before I left I ran 3 miles on the treadmill at my apartment’s gym. My knee is still bothering me ?

I made a quick smoothie to drink on the way – it had spinach, protein powder, ice, water, chia seeds and a splash of juice.
הסרטונים החדשים ביותר שלי

How to do the lower Body workout for Runners A
Quick tutorial of the lower Body for Runners workout A moves. זה כולל:
Sumo Squat
Reverse Lunge – right
Reverse Lunge – left
Lateral Lunge – best
Lateral Lunge – left

Get this month’s workout calendar for Runners now on RunEatRepeat.com

עוד סירטונים

0 seconds of 3 minutes, 9 seconds

הבא בתור
פודקאסט מחזיר בין 6 באוגוסט
07:26

לחיות
00:00
08:21
03:09

The assessment went okay. I have a lot of work to do to get to my goals though.

Goals:

1. lose 20 pounds

2. get faster

The assessment measured my weight, max VO2, body fat, bicep strength and flexibilty. The program suggested with diet and exercise I could reach my goals in 13 weeks. I realize you cannot plan what your body is going to do exactly, but it’s good to have an idea of how long it will take.

The trainer crossed out the nutrition goals because she said the assessment didn’t take into account the fact that I’m an athlete and potentially training for races. As is, the plan said my BMR was 1787 and recommended 1930 calories.

After the assessment I did 20 minutes on the stair climber. I was trying to stall until the 9:30am class, but then I realized I was setting myself up for a crash because my smoothie was only around 150 calories. I really am trying to stick to a better meal plan that is well timed so I don’t let my blood sugar crash (like it did this weekend). I went home to eat!

Breakfast: All I  was craving was a banana and lots of PB. I had that with half a TJ’s muffin.

Note to self: Don’t bring the PB with you to the table, it’s hard to keep your spoon out of it!

I am fra-ee-zeeing! נתראה בקרוב ?

I think I found my next race – stay tuned for the announcement…

שלח לי את חוברת העבודה

להציל

שיתוף הוא אכפתיות!

לַחֲלוֹק

צִיוּץ

פִּין

לַחֲלוֹק

דוֹאַר

לַחֲלוֹק