This morning I had a mini protein pancake before the gym. Typically, I wait to have it after but I knew I wanted to work hard so breaky was necessary. At the gym, I tried out this workout from Women’s Health Magazine I got in my inbox yesterday.
It was titled, “The Fastest Way to Lose 5 Pounds.” I used to be tricked by the titles but now that I am in the industry myself, I know they just try to think of ways to get people to click or buy. This is a plyometric workout. It raises your heart rate. Will you lose 5 lbs if you do this 3 times week? Maybe, but you need to eat right too! You can burn the same amount of calories doing a regular strength training program, as long as you know what you are doing and move from one exercise to the next.
I ran 5 minute to the gym, did a new elliptical like machine for 10 minutes, foam rolled, and completed my dynamic warm up before I began.
For Move #1, I used a 15 lb dumbbell. I hate Move #2, so I did a set of 12 push ups instead. I would work on my back later. I am not a fan because I can do more rows than push ups and the dumbbells hurt my palms. Move #3 was straight forward and raised my heart rate close to 160 BPM, which is high for strength training. Move #3, I don’t think I was doing entirely correct. This is why magazine workouts are sometimes unsafe for beginners. You can’t really tell by a picture and short description if you are doing it right. My last set was the most effective. I didn’t touch my back foot down and basically just did single leg squats hoping back and forth. The last move I used a 7.5 lb dumbbell and it was tough. I rested for 1 minute and repeated the sequence 3 times.
Since that was not enough for me, I decided to do another round of exercises. I moved onto the assisted chin up machine. I’m working on being able to do pull ups on my own for the Urbanathlon. I set the weight at 55 lbs and did 12 pull ups followed by the bear crawl for 12 steps, and finished with squat/low row for 12 reps using 32 lbs for the low row. I repeated this 3 times. I finished with my new favorite ab workout.
At then end, I burned 500 calories according to my watch. I’m glad I had my protein pancake!
When I got back, it was time for a smoothie! Since I am going to the cape this weekend, I wanted to use up fresh veggies and fruit in my fridge. I decided to make a Green Monster Smoothie with Cantaloupe, and call it the Green Melonster… get it? Melon and Monster makes Melonster?
Green Melonster Smoothie (Serving 1) Time: 5 minutes
- 1 scoop Vanilla Whey Protein (or other protein powder of choice)
- 1 cup baby spinach
- 1 cup diced cantaloupe
- 1 TBSP flaxseed meal (Optional)
- 5 ice cubes
- 1 cup of water or unsweetened vanilla almond milk
Add all ingredients into a blender and mix until it is the same consistency throughout. Enjoy!
I’m off now to go pack and leave for Cape Cod! Tomorrow morning I have a lovely long run of 8 miles scheduled. It will be a challenge to fit in strength training on Monday with the travel but I remain optimistic. What are you doing for the last weekend of summer?
Hi Sarah I love your site. I am a 36 year old mom of 3 I am 5’4 1/2 just like u I think you look great at your weight . I currently weigh 158 . I would like to get down to 135 -130 range by christmas. I will let you know how I am doing. I had the oatmeal cottage cheese bowl for breakfast it was good . This weekend we will be taking the kids to an amusment park and mabye a boat ride at a near by reservoir. Have a great trip! Do you think people need a heart rate moniter to work out with? Thanks! Pam
130 is hard for me to maintain but not knowing how much muscle you have, that is definetly a realistic goal -- by christmas might be kinda quick though -- the slower they come off, they more likely you are to maintian!
Maggie @asliceofwonderbread says
melonster. u nerd . 😉
hahaha I thought I was clever? Remember lip lix in 7th grade? They had a flavor called Can’t Elope -- that was obviously cantaloupe flavored -- I feel as thought mine is a far cry from their creativity haha
According to my healthometer scale it says 158 pounds 35.4 % fat 47.1 % water does that sound accute ? thanks!
I meant to say accurate .
hey sarah !
I love your channel!
I am 5″2 and weigh about 120lbs. I would like to lose about 10-20lbs if possible by Christmas.
I need a diet plan and exercise plan so i can stay on track.
Please give me some advice and tips 🙂 xx
we have same goal!!! 🙂
We Have the same goal too! Sarah Please help!!!
haha i looove this smoothie!
i’ve recently lost 20 lbs and i’m extremely pleased with my current weight but i’m finding it hard to maintain it. i either eat too much or too little. how can i stay the same without micromanaging calories? and even if i do gain a little, i want to make sure it’s pure muscle mass that i put on :S
please help me out, it’s been driving me craaaazy! thanks
ps. LOOOOOOVEEEEEE YOUR CHANNEL AND SITE!
Jen - Personal Trainer Miami Beach says
That smoothie sounds delicious. Although my stomach usually turns upside down when I see a drink that’s green. I don’t know why that is because I know for sure smoothies with green veggies are great and taste good. Maybe I’ll just have to drink it with closed eyes next time. LOL.
Enjoy your run tomorrow!
Gonna have to get me some can’t elope today. This looks phenomenal!
HI, I love your website & channel
I know you have whey everyday, I was wondering if your body can get ajust to it meaning you have to take some everyday to keep your body happy. Last autumn, I was on a very restrictive diet and I went for protein supplement to stay in a good shape. Now I feel like my body needs thoses shake from time to time, otherwise I can feel my muscles are not happy.
These day I’ll have whey powder from natural factors 3-4 time a week
I do not believe so, but I find it’s an easy cheap way to get your protein.
Hi there Sarah,
I am from all the way over in New Zealand and I am really enjoying reading your blog…lots of helpful information and it all makes sense. Thank you for giving me inspiration! I am looking at starting the TIU plan, from what I see on the net it looks as though lots of people have found it really helpful to help lose fat.
Thanks once again and keep up your great work.
Awesome, make sure you buy it through my site so they know I sent you 🙂 if you until next week, there will be a special college edition and free tshirts with your order
mmm that smoothie looks delicious! good luck on the 8 miles and have fun down the cape! we’ll definitely have to meet up sometime when i’m in boston!
WOW-Delicious! I forgot to add the flax seed and I don’t have vanilla almond milk but even with just water this was great! Thanks Sarah!!<3
I made similar green monster smoothie after reading this: 1 cup strawberries, 1 cup cantaloupe, 1 cup spinach, 1 cup milk, 1 banana (300 calories). it was amazing!
An item that would help you improve your pull up strength would be a product called the Pull Up Revolution by Lifeline USA. This product will help you in the up phase of the pull-up and will reinforce good form as each rep you perform will be completed with full range of motion. Since your legs are straight when using the pull up revolution versus the assisted chin-up machine where your legs are bent, you will be able to build strength in your stabilizers a lot faster as performing a pull up in this manner is more difficult. Another alternative would be to attach a resistance band to a free standing chin-up station and perform assisted pull ups. I personally used the Pull Up Revolution and it really helped me with my pull ups.
Keep up the great work Sarah.
Hi Sarah. I’ve been using the GNC total lean protein shake and mixing it with various frozen fruits and water. I followed your recipe and with my added protein. What a difference! It is delicious! With your added work outs I’ve been following, I’ll slim down in no time. Thank you so much for all you do. You’re amazing!
Sabrina Romero -- This wedding was AWESOME and makes me want to get meirrad again!!! Your photography is beautiful and you captured the wonderful loving atmosphere of the day! I love your work!!!
What type of watch do you use to count the calories you burn?
btw love you!
I use the Polar FT60 Heart Rate Monitor
I used to be extremely athelitic but wasn’t able to do any excerise for a whole summer do to some medical stuff and know I need to burn calories and fast.
Thanks so much I love your website by the way