Tonya's Check In for 5/28/07

[Guest guest]

Well, since it was Memorial Day, I didn't get to teach my Monday classes this week so I was just doing some planning for them. I'll make them up tomorrow as I have to go do them for the director at the YMCA so she can see how I teach. So for my workout tonight I just did a couple of easy things to review again before I demo these new classes tomorrow.

I started with Crawford's A New Dimension Workouts A & B. This is a tape I just got in a trade and it is basically for women right after having babies. Workout A is for like a week after, gentle stretching and some light movements for 12 minutes. Workout B is for like 2-4 weeks after, more gentle stretching but adding in more lunges and squats and some light aerobics. Since my normal classes on Mondays are going to be pre-natal and post-natal fitness, I thought this was appropriate. Not a bad workout, but not great cueing and off beat at points. Thats because they taped several versions and mixed them then did a voice over for the cue and music.

I wanted another refresher on T'ai Chi since that will also be on Monday nights. I put in Tai Chi Innerwave with Bonds and thought I had stepped into a time warp back to the 80's mullet land. The sound on this was horrible! He was annoying. At one point he literally starts speaking in Chinese. Would probably be okay, if I were Chinese, but since I can't understand it, it seems like a waste of time. I managed to get through the first 2 forms, which was about 10 minutes before I could handle it no longer. I will probably never do this dvd again, so thankfully, it was only a dollar from Wal-Mart.

So I only worked out for about 40 minutes this evening. I should have done more, but knowing I'm going to be doing about 5 hours of exercise tomorrow makes me think today should just be rest to prepare.

Nutrition was pretty good considering we cooked out for Memorial Day. My carbs are too low, so even though I went over my calories, I may eat another carb heavy snack later to make up for it and get my percentages in balance. Since my ultimate goal is to gain 20 pounds of muscle, eating more isn't really a bad thing. Here's my numbers so far:

Calories--2657

Carbs--363g--55%

Protein--177g--27%

Fat--56g--19% (I'm only over my goal by 14g. Not bad for having a hot dog and a cheeseburger for dinner. But that is why I buy the lower fat ground beef, so I can still eat it.)

Water--4 (I'll have at least one more bottle before bed, which would be 2 more servings.)

Grains--5 (Way too low, but I'll fix that in a little while.)

Fruit--5

Veggie--4

Meat--8 (includes protein powder. I went overboard trying some new ones today.

Dairy--5

Hope you all had a great eating and exercising holiday!

Tonya

[Guest guest]

How cool Tonya! I had no idea you could work out that soon after having a baby. I'll remember that for far far FAR into the future tee hee :DDo u have to eat more on the days you do 5 hours of working out? How do you plan your meals generally?I hate thinking so much about what i eat ugh!Kris.Tonya - <trainingwithtonya@...> wrote: Well, since it was Memorial Day, I didn't get to teach my Monday classes this week so I was just doing some planning for them. I'll make them up tomorrow as I have to go do them for the director at the YMCA so she can see how I teach. So for my workout tonight I just did a couple

of easy things to review again before I demo these new classes tomorrow. I started with Crawford's A New Dimension Workouts A & B. This is a tape I just got in a trade and it is basically for women right after having babies. Workout A is for like a week after, gentle stretching and some light movements for 12 minutes. Workout B is for like 2-4 weeks after, more gentle stretching but adding in more lunges and squats and some light aerobics. Since my normal classes on Mondays are going to be pre-natal and post-natal fitness, I thought this was appropriate. Not a bad workout, but not great cueing and off beat at points. Thats because they taped several versions and mixed them then did a voice over for the cue and music. I wanted another refresher on T'ai Chi since that will also be on Monday nights. I put in Tai Chi Innerwave with Bonds and thought I had stepped into a time warp back to the 80's mullet land. The sound on this was horrible! He was annoying. At one point he literally starts speaking in Chinese. Would probably be okay, if I were Chinese, but since I can't understand it, it seems like a waste of time. I managed to get through the first 2 forms, which was about 10 minutes before I could handle it no longer. I will probably never do this dvd again, so thankfully, it was only a dollar from Wal-Mart. So I only worked out for about 40 minutes this evening. I should have done more, but knowing I'm going to be doing about 5 hours of exercise tomorrow makes me think today should just be rest to prepare. Nutrition was pretty good considering we cooked out for Memorial Day. My carbs are too low, so even though I went over my calories, I may eat another carb heavy snack later to make up for it and get my percentages in balance. Since my ultimate goal is to gain 20 pounds of muscle, eating more isn't really a bad thing. Here's my numbers so far: Calories--2657 Carbs--363g--55% Protein--177g--27% Fat--56g--19% (I'm only over my goal by 14g. Not bad for having a hot dog and a cheeseburger for dinner. But that is why I buy the lower fat ground beef, so I can still eat it.) Water--4 (I'll have at least one more bottle before bed, which would be 2 more servings.) Grains--5 (Way too low, but I'll fix that in a little while.) Fruit--5 Veggie--4 Meat--8 (includes protein powder. I went overboard trying some new ones today. Dairy--5 Hope you all had a great eating and exercising holiday! Tonya Oodles of juicy!http://www.webgrl.org

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[Guest guest]

Kris,

I have to make sure I get more carbs on

those days so I don’t hit the wall. If I’m teaching a lot for

example, I just structure my eating to be 70% carbs each day. Typically,

what I do is plan for how many calories, carbs, protein, and fat I need and

then eat a portion of protein and a portion of carbs every meal for at least 6

meals per day. I also have a software program that I did my meal planning

on for a while, but I did it for so long that I learned when I was close and

kinda stick to the exchanges without doing the program so much anymore.

Once in a while I’ll put my info in it just so it will give me some

different ideas for meals.

Tonya

From: [mailto: ] On Behalf Of kris alcs

Sent: Tuesday, May 29, 2007 11:28

AM

Subject: Re:

Tonya's Check In for 5/28/07

How cool

Tonya! I had no idea you could work out that soon after having a baby. I'll

remember that for far far FAR into the future tee hee

Do u have to eat more on the days you do 5 hours of working out? How do you

plan your meals generally?

I hate thinking so much about what i eat ugh!

Kris.

Tonya -

<trainingwithtonyawindstream (DOT) net> wrote:

Well, since it was Memorial Day, I didn't get to teach my

Monday classes this week so I was just doing some planning for them. I'll

make them up tomorrow as I have to go do them for the director at the YMCA so

she can see how I teach. So for my workout tonight I just did a couple of

easy things to review again before I demo these new classes tomorrow.

I started with Crawford's A New Dimension Workouts A

& B. This is a tape I just got in a trade and it is basically for

women right after having babies. Workout A is for like a week after,

gentle stretching and some light movements for 12 minutes. Workout B is

for like 2-4 weeks after, more gentle stretching but adding in more lunges and

squats and some light aerobics. Since my normal classes on Mondays are

going to be pre-natal and post-natal fitness, I thought this was

appropriate. Not a bad workout, but not great cueing and off beat at

points. Thats because they taped several versions and mixed them then did

a voice over for the cue and music.

I wanted another refresher on T'ai Chi since that will also

be on Monday nights. I put in Tai Chi Innerwave with Bonds and

thought I had stepped into a time warp back to the 80's mullet land. The

sound on this was horrible! He was annoying. At one point he

literally starts speaking in Chinese. Would probably be okay, if I were

Chinese, but since I can't understand it, it seems like a waste of time.

I managed to get through the first 2 forms, which was about 10 minutes before I

could handle it no longer. I will probably never do this dvd again, so

thankfully, it was only a dollar from Wal-Mart.

So I only worked out for about 40 minutes this

evening. I should have done more, but knowing I'm going to be doing

about 5 hours of exercise tomorrow makes me think today should just be rest to

prepare.

Nutrition was pretty good considering we cooked out for

Memorial Day. My carbs are too low, so even though I went over my

calories, I may eat another carb heavy snack later to make up for it and get my

percentages in balance. Since my ultimate goal is to gain 20 pounds of

muscle, eating more isn't really a bad thing. Here's my numbers so far:

Calories--2657

Carbs--363g--55%

Protein--177g--27%

Fat--56g--19% (I'm only over my goal by 14g. Not bad

for having a hot dog and a cheeseburger for dinner. But that is why I buy

the lower fat ground beef, so I can still eat it.)

Water--4 (I'll have at least one more bottle before bed,

which would be 2 more servings.)

Grains--5 (Way too low, but I'll fix that in a little

while.)

Fruit--5

Veggie--4

Meat--8 (includes protein powder. I went overboard

trying some new ones today.

Dairy--5

Hope you all had a great eating and exercising holiday!

Tonya

Oodles of juicy!

http://www.webgrl.org

Get the toolbar and be

alerted to new email wherever you're surfing.

[Guest guest]

I always hear about someone saying this percent of carbs that percent of protein...it sounds so super complicated. How do u calculate that stuff and knwo how much you're supposed to get?Its mind boggling lolKris.Tonya <trainingwithtonya@...> wrote: Kris, I have to make sure

I get more carbs on those days so I don’t hit the wall. If I’m teaching a lot for example, I just structure my eating to be 70% carbs each day. Typically, what I do is plan for how many calories, carbs, protein, and fat I need and then eat a portion of protein and a portion of carbs every meal for at least 6 meals per day. I also have a software program that I did my meal planning on for a while, but I did it for so long that I learned when I was close and kinda stick to the exchanges without doing the program so much anymore. Once in a while I’ll put my info in it just so it will give me some different ideas for meals. Tonya From: [mailto: ] On Behalf Of kris alcs Sent: Tuesday, May 29, 2007 11:28 AM

Subject: Re: Tonya's Check In for 5/28/07 How cool Tonya! I had no idea you could work out that soon after having a baby. I'll remember that for far far FAR into the future tee hee Do u have to eat more on the days you do 5 hours of working out? How do you plan your meals generally? I hate thinking so much about what i eat ugh! Kris. Tonya -

<trainingwithtonyawindstream (DOT) net> wrote: Well, since it was Memorial Day, I didn't get to teach my Monday classes this week so I was just doing some planning for them. I'll make them up tomorrow as I have to go do them for the director at the YMCA so she can see how I teach. So for my workout tonight I just did a couple of easy things to review again before I demo these new classes tomorrow. I started with Crawford's A New Dimension Workouts A & B. This is a tape I just got in a trade and it is basically for women right after having babies. Workout A is for like a week after, gentle stretching and some light movements for 12 minutes. Workout B is for like 2-4 weeks after, more gentle stretching but adding in more lunges and squats and some light aerobics. Since my normal classes on Mondays are going to be pre-natal and post-natal fitness, I thought this was appropriate. Not a bad workout, but not great cueing and off beat at points. Thats because they taped several versions and mixed them then did a voice over for the cue and music. I wanted another refresher on T'ai Chi since that will also be on Monday nights. I put in Tai Chi Innerwave with Bonds and thought I had stepped into a time warp back to the 80's mullet land. The sound on this was horrible! He was annoying. At one point he literally starts speaking in Chinese. Would probably be okay, if I were Chinese, but since I can't understand it, it seems like a waste of time. I managed to get through the first 2 forms, which was about 10 minutes before I could handle it no longer. I will probably never do this dvd again, so thankfully, it was only a dollar from Wal-Mart. So I only worked out for about 40 minutes this evening. I should have done more, but knowing I'm going to be doing about 5 hours of exercise tomorrow makes me think today should just be rest to prepare. Nutrition was pretty good considering we cooked out for Memorial Day. My carbs are too low, so even though I went over my calories, I may eat another carb heavy snack later to make up for it and get my percentages in balance. Since my ultimate goal is to gain 20 pounds of muscle, eating more isn't

really a bad thing. Here's my numbers so far: Calories--2657 Carbs--363g--55% Protein--177g--27% Fat--56g--19% (I'm only over my goal by 14g. Not bad for having a hot dog and a cheeseburger for dinner. But that is why

I buy the lower fat ground beef, so I can still eat it.) Water--4 (I'll have at least one more bottle before bed, which would be 2 more servings.) Grains--5 (Way too low, but I'll fix that in a little while.) Fruit--5 Veggie--4 Meat--8

(includes protein powder. I went overboard trying some new ones today. Dairy--5 Hope you all had a great eating and exercising holiday! Tonya Oodles of juicy! http://www.webgrl.org Get the toolbar and be alerted to new email wherever you're surfing. Oodles of juicy!http://www.webgrl.org

Looking for a deal? Find great prices on flights and hotels with FareChase.

[Guest guest]

Kris,

I've taken two nutrition certifications to how much I need on certain days, and

how much clients need to meet certain goals. To simplify it for your, follow a

formula for determining calorie needs based on your lean body mass, activity

level, and goals. Then you take your daily calories and multiply it by the

percentage of each you want to get the number of calories from each nutritent

group. Then you divide the calories per group by the set number of calories per

gram for each group and you have how many grams of each to eat in a day. For

example, if you want 60% carbs, you would take your calories per day and

multiply it by 60%. Then you would take the calories from carbs and divide it

by 4 calories per gram to get the number of grams per day. It's all basic math,

you just have to memorize the formulas.

Tonya

>

> From: kris alcs <chromechairs@...>

> Date: 2007/05/29 Tue PM 11:38:15 CDT

>

> Subject: RE: Tonya's Check In for 5/28/07

>

> I always hear about someone saying this percent of carbs that percent of

protein...it sounds so super complicated. How do u calculate that stuff and knwo

how much you're supposed to get?

> Its mind boggling lol

> Kris.

>

> Tonya <trainingwithtonya@...> wrote: v\:*

{behavior:url(#default#VML);} o\:* {behavior:url(#default#VML);} w\:*

{behavior:url(#default#VML);} .shape {behavior:url(#default#VML);}

st1\:*{behavior:url(#default#ieooui) } Kris,

>

> I have to make sure I get more carbs on those days so I don’t hit the wall.

If I’m teaching a lot for example, I just structure my eating to be 70% carbs

each day. Typically, what I do is plan for how many calories, carbs, protein,

and fat I need and then eat a portion of protein and a portion of carbs every

meal for at least 6 meals per day. I also have a software program that I did my

meal planning on for a while, but I did it for so long that I learned when I was

close and kinda stick to the exchanges without doing the program so much

anymore. Once in a while I’ll put my info in it just so it will give me some

different ideas for meals.

>

> Tonya

>

>

> ---------------------------------

>

> From: [mailto: ]

On Behalf Of kris alcs

> Sent: Tuesday, May 29, 2007 11:28 AM

>

> Subject: Re: Tonya's Check In for 5/28/07

>

>

> How cool Tonya! I had no idea you could work out that soon after

having a baby. I'll remember that for far far FAR into the future tee hee

> Do u have to eat more on the days you do 5 hours of working out? How do you

plan your meals generally?

> I hate thinking so much about what i eat ugh!

> Kris.

>

> Tonya - <trainingwithtonya@...> wrote:

> Well, since it was Memorial Day, I didn't get to teach my Monday classes

this week so I was just doing some planning for them. I'll make them up

tomorrow as I have to go do them for the director at the YMCA so she can see how

I teach. So for my workout tonight I just did a couple of easy things to review

again before I demo these new classes tomorrow.

>

>

>

> I started with Crawford's A New Dimension Workouts A & B. This is a

tape I just got in a trade and it is basically for women right after having

babies. Workout A is for like a week after, gentle stretching and some light

movements for 12 minutes. Workout B is for like 2-4 weeks after, more gentle

stretching but adding in more lunges and squats and some light aerobics. Since

my normal classes on Mondays are going to be pre-natal and post-natal fitness, I

thought this was appropriate. Not a bad workout, but not great cueing and off

beat at points. Thats because they taped several versions and mixed them then

did a voice over for the cue and music.

>

>

>

> I wanted another refresher on T'ai Chi since that will also be on Monday

nights. I put in Tai Chi Innerwave with Bonds and thought I had stepped

into a time warp back to the 80's mullet land. The sound on this was horrible!

He was annoying. At one point he literally starts speaking in Chinese. Would

probably be okay, if I were Chinese, but since I can't understand it, it seems

like a waste of time. I managed to get through the first 2 forms, which was

about 10 minutes before I could handle it no longer. I will probably never do

this dvd again, so thankfully, it was only a dollar from Wal-Mart.

>

>

>

> So I only worked out for about 40 minutes this evening. I should have

done more, but knowing I'm going to be doing about 5 hours of exercise tomorrow

makes me think today should just be rest to prepare.

>

>

>

> Nutrition was pretty good considering we cooked out for Memorial Day. My

carbs are too low, so even though I went over my calories, I may eat another

carb heavy snack later to make up for it and get my percentages in balance.

Since my ultimate goal is to gain 20 pounds of muscle, eating more isn't really

a bad thing. Here's my numbers so far:

>

>

>

> Calories--2657

>

> Carbs--363g--55%

>

> Protein--177g--27%

>

> Fat--56g--19% (I'm only over my goal by 14g. Not bad for having a hot dog

and a cheeseburger for dinner. But that is why I buy the lower fat ground beef,

so I can still eat it.)

>

> Water--4 (I'll have at least one more bottle before bed, which would be 2

more servings.)

>

> Grains--5 (Way too low, but I'll fix that in a little while.)

>

> Fruit--5

>

> Veggie--4

>

> Meat--8 (includes protein powder. I went overboard trying some new ones

today.

>

> Dairy--5

>

>

>

> Hope you all had a great eating and exercising holiday!

>

>

>

> Tonya

>

>

>

>

> Oodles of juicy!

> http://www.webgrl.org

>

>

> ---------------------------------

>

> Get the toolbar and be alerted to new email wherever you're surfing.

>

>

>

>

>

>

>

>

> Oodles of juicy!

> http://www.webgrl.org

>

> ---------------------------------

> Looking for a deal? Find great prices on flights and hotels with

FareChase.

>