BOB'S BLOG: Thursday, January 19

After two long nights at the office, Bob came into the studio a little tired this morning. Nevertheless, he persevered and managed to get through his one-on-one workout and his cardio without even the smallest complaint. In fact, tired though he was, Bob burned 29 more calories than he did on Tuesday!! And that, my friends, is something to be excited about!

One-On-One Personal Training Workout- Thursday, January 19 @ 6:00 am

Warm-Up
High leg swings (10 R/L)
Side kicks (10 R/L)
Assisted push-ups (15)
Jumping Jacks (20)

Upper Body Concentration
Push Press (20 lb dumbbells, 12 reps, x2)
Reverse Fly on cables (7.5 lb, 12 reps, x2)
---Bike (1:15, Level 7-9, 100+ RPM)---
Double-arm Kettlebell Swing (35 lb KB, 12 reps, x2)
Single-arm Kettlebell Swing (17 lb KB, 12 reps R/L, x2)

Lower Body Concentration
---Bike (1:15, Level 7-9, 100+ RPM)---
Sumo Squat (25 lb dumbbell, 15 reps + 5 second hold, x2)
Split Squat (20 lb KB, 15 reps R/L, x2)
(Bob's left hip is feeling a bit sore today, so we took it "easy" on the lower body work.)

Core Concentration
Cockroaches (20)
Reverse crunches (20)
Leg lifts (20)

TOTAL CALORIES BURNED: 909
HIGHEST HEART RATE: 172 RPM






At-home Fitness: Wednesday, January 18
Nada. Bob stayed at work until 9:00 pm and said he was simply too tired to do anything afterward.
 

Nutrition: Wednesday, January 18
Breakfast: 2 slices of Ezekiel bread, 1 Tbsp peanut butter, tea w/ milk
Lunch: 1/2 can Progresso soup (160 cal), 5 crackers, 1 cup grapes, 1 cup oranges
Snack: 1 bag pretzels (180 cal)
Dinner: 1 cup whole wheat penne pasta w/ 1/4 cup red sauce with mushrooms, peppers, and onions; salad w/ balsamic vinegar and tomatoes, cucumbers, and peppers
Drinks: 1 1/2 Diet Cokes, 6 bottles of water (20 oz each)
Snack: 1 bag 99% fat-free popcorn, 1 small square of dark chocolate
Meds: 2 Excedrin in the morning

Nutritional High: Overall, the whole day went pretty well. I'm a big fan of Bob's breakfast (which tends to be pretty consistent). It contains both carbohydrates (bread) and protein (peanut butter), which are important components of your first meal of the day. And take a look at that WATER consumption!! I couldn't be more proud.
Nutritional Low: We've already talked about the canned soup, so today I'm focusing on his nighttime snack (popcorn and chocolate square). Although these choices aren't inherently bad ones, we'd have to assume that they were eaten very late at night because he didn't get home from work until after 9 PM. That being said, we generally affirm the consumption of healthy snacks, but eating so late at night is never an optimal choice. 

Bob has one more personal training session with us this week (Friday morning) before he dives into a well-deserved weekend. Stay tuned to see how it goes!