03-26-11

Up a little earlier than I wanted to be this morning and feeling like garbage from last night's meat lovers pizza throw down. Sat down and enjoyed a home made americano then had breakfast...

8 oz. chicken w/ pesto
1 medium apple
Macadamia nuts

Headed down to the box to having a nutrition consult with one of our newest members who is ready to make some changes. She is 50 years, has a high stress job with the Naples Daily News and wants to lose 80-100 lbs. We had a very informative talk and will be doing some follow up in the next few weeks.

Training:


Run 5 min. @ Z1  Warm Up
+
Run 1 minute @ 90% aerobic capacity
Run 1 minute @ 50% aerobic capacity
Repeat 5 times
+
Run 3 minutes and increase speed each minute
+
Run 5 min. @ Z1  Cool Down

Post Work Out (PWO):  2 scoops of BCAA+G
                                        20 grams grass fed whey
                                        30 grams Maltodextrin


1 hour later:  6 oz chicken
                       Lara Bar


Mid afternoon:  10 Oz Goat Milk and a nap...

What is Z1, Z2 etc...? These are heart rate zones based on maximum heart rates.

recommended %'s and zones

as per prescription

Target Zone	Suggested Intensity
Z1	65-74%
Z2	75-84%
Z3	85-90%
Z4	91-96%
Z5	97-100%