One thing that I have been noticing when I work out at the gym and with the trainer is that the other people don’t breathe during exercise rotations. In Pilates this is always stressed as a means of controlling your heart rate, taking in oxygen and releasing carbon dioxide. It keeps you focused on the exercise and not how hard that exercise is. One of my first trainers 20 years ago was a stickler about it.
It really helps. I was doing booty camp with the trainer and another lady last week and she was struggling with doing plank. She wanted to drop to the floor. I told her to breath. It takes the burn away and makes the exercise more manageable. I wish she had, because she really had a hard time with it.
Try to make sure you breathe in your nose and out your mouth with each rep at workout. It may give you a head buzz at first, but with time, that goes away. It helps focus your energy at the task in front of you, getting stronger, and healthier.
Thursday 12/23/10 Workout Diary:
Recumbent Bike - 30 minutes
Strength Train- legs/abs
ab crunches on stability cball- 25 reps
straight leg dead lift-E-Z bar + 29 lb on each side
pilaties bicycle (25 rotations)
wall chair pose with stability ball (hold to count of 35)
reverse ab raises on flat bench
leg lunge with back foot on bench- 8lb barbells
ab forward bends at waist- 2 tubes stuck in door frame
Thursday 12/23/10 Food Diary:
Breakfast-
2 pieces Ezekail toast, 1 tbls organic almond butter- (160 cal)
1/2 cup egg whites with 1 cup spinach (140 cal)
A.M. Snack-
1/2 raisin bread/banana/ peanut butter sandwich ( 210 cal)
Lunch-
4 3/4 oz. Shrimp/scallops (130 cal)
Salad- 2 cups spinach, 1/4 cup beets, 1 small tomato, sliver of fat free feta, fat free Caesar dressing (60cal)
P.M. Snack-
4 almonds (40 cal)
Protein shake (151 cal)
Dinner-
4 1/2 Tuna steak, pan seared (250 cal)
1 acorn squash, seasoned with cinnamon and butter flavor spray(140 cal)
1/2 cup green beans( 22 cal)
Dessert-
non-fat chocolate pudding (75 cal)
TOTAL CALORIES- 1378
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