Upper and Lower

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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It was a two-cup-of-coffee with Bailey’s morning for a good reason: I was plowing through my To Do list. The caffeine kept me buzzing right along. I also ended up skipping Pilates in order to capitalize on my productivity, but it was worth it since I got so much accomplished.

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Lunch

Around noon, I took a break from working to make my favorite new salad for lunch. Three of the ingredients come from cans, but I swear it’s delicious!

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I also ate an Apple Cinnamon & Pecan KIND bar and drank some water with lunch.

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After lunch, I headed to Boston Sports Club to cash in my Groupon for a 30-day membership. Remember how I mentioned that I was bored with my workouts? Well, this is one of things I’m trying to spice up my exercise routine.

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Hello, BSC!

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This location is a lot nicer than my current gym. It has brand new equipment, fancy treadmills with TVs, towel service, and other nice amenities. It’s no Equinox (< — I’m obsessed), but it has a lot going for it. I’m excited to workout there for the next 29 days.

Workout

At the gym, I ran 3.3 miles on the treadmill and then hit the weight room for a workout, which was inspired by my NASM textbook. Ok, ready for another interesting exercise science term? Peripheral Heart Action.

Peripheral Heart Action is a type of strength training that alternates upper and lower body exercises throughout a circuit. This type of training forces blood flow away from the heart to the upper and lower body, which results in a more demanding cardiovascular workout. However, because you alternate upper and lower body exercises, your muscles don’t fatigue as quickly, so you can keep up a good pace moving from exercise to exercise, which leads to a greater caloric burn while building muscle at the same time.

I’ve done workouts like this before, but I never realized it was a specific type of training with a name. It sounded challenging and like a good way to shake up my workouts, so I created the following workout and did it at the gym this afternoon:

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I planned to do three sets of this circuit, but it ended up taking longer than expected, so I called quits after the second set. I liked this workout a lot, so I’ll definitely do three sets next time.

If you’re wondering what the Standing Scaption is all about, here’s a video. At the NASM Live Workshop, I learned that this shoulder exercise strengthens both the front and middle part of the shoulder and the motion is a safe alternative for people with shoulder pain or who are susceptible to shoulder injuries.

Snack

Just now, I ate two three bowls of granola with soy milk. Granola is one of those foods that I shouldn’t keep in the house. I want to eat it ALL! Why is it so delicious!?!

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Time to walk the pug!

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67 Comments

  1. That’s the BSC I go to. Definitely check out the muscle conditioning class on Wednesday nights – the instructor is awesome. I noticed that I can squeeze a lot more work into my workouts when I alternate upper and lower body exercises. Good stuff 🙂

  2. That is an awesome groupon! When I used to travel to boston during the week I was able to use my NYSC membership at the BSC in Cambridge. It was surprisingly big there!

  3. Oh my gosh granola is a trigger food for me ^^;
    I can not get enough of those delicious sweet and crunchy bites! Always a must snack option.

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