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Tonya's Nutrition and Exercise Log


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  #1  
December 29th, 2007, 08:44 PM
TrainingWithTonya's Avatar Platinum Supermommy
Join Date: May 2007
Location: Fitzgerald, GA
Posts: 8,389
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Okay so I need to get back to figuring my percentages of each nutrient, so I'm going to start a log here to make myself do it. I'll also log my exercise so if I see some patterns (good or bad) I can track them and change them.

First, my needs. Per my body composition analysis, I should consume the following each day:

Calories: 2599-3249
Carbohydrates: 422-528 grams (approximately 65%)
Protein: 130-162.5 grams (approximately 20%)
Fat: 43-54 grams (approximately 15%)

Now, here are my stats for today:

Nutrition

Calories--2596
Carbohydrates--382.5g--59%
Protein--136.5g--21%
Fat--52g--18%
Water--18 glasses
Grains--5 servings
Fruit--2 servings
Veggie--3 servings
Meat--6 servings
Dairy--4 servings

Exercise

Treadmill--40 minutes alternating 5 minutes at 2.5 mph and 2 minutes at 3.5 mph. Per Treadmill: 1.831 miles, 183 calories. Per Heart Rate Monitor: 38 minutes in zone, avg. HR 131, 215 calories, 49% fat

Yoga--20 minutes
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #2  
December 30th, 2007, 10:33 AM
TrainingWithTonya's Avatar Platinum Supermommy
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Location: Fitzgerald, GA
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12/30/07

Exercise


I decided to do the whole fitness assessement today (yeah, I know I'm early). I put my heart rate monitor on for the actual physical tests and they took 27 minutes, 12 of which I was in my target heart rate range. My average heart rate was 148 (the highest point of my zone) and I burned 172 calories. Because my heart rate was so high, only 36% of that was from body fat. UGH! That has to be because of the fact that I'm not feeling well and I've had to take my asthma medication. I didn't do too well on the tests either because I've been sick. I hate how quickly my body responds to not eating enough and starts storing fat. My measurements really sucked this time! Oh well, it'll make it look like I've really made improvements for the month of January since I'm getting back to eating today. I also did the first 25 minutes of Pilates From The Inside Out which is a daily pilates tv show on Veria. I would have done the whole hour, but it started raining and my Dish lost the signal. Oh well, we need the rain. In that 25 minutes, I was only in my zone for 6 minutes. Pilates is really light on cardio for me. Anyway, my average heart rate was 108 (which is below my zone) and I burned 62 calories, 56% of which was stored body fat.

Nutrition

Calories: 2929
Carbs: 589.5 g = 81% (a little high today)
Protein: 95 g = 13% (a little low today)
Fat: 51.5 g = 16% (not bad)
Water: 18
Grains: 8
Fruit: 8
Veggie: 4
Meat: 5
Dairy: 7
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #3  
January 1st, 2008, 09:55 PM
TrainingWithTonya's Avatar Platinum Supermommy
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Location: Fitzgerald, GA
Posts: 8,389
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12/31/07

Nutrition
Calories--2794
Carbs--376.5g=54%
Protein--105g=15%
Fat--40.4g=13%
Water--10
Grain--5
Fruit--6
Veggie--3
Meat--2
Dairy--7

Exercise
Kickboxing and Abs--22 minutes, 13 minutes in zone, avg. HR 124, 104 calories, 49% fat


1/1/08

Nutrition
Calories--2782
Carbs--391g=56%
Protein--142g=20%
Fat--72g=23%
Water--18
Grain--4
Fruit--5
Veggie--4
Meat--5
Dairy--4

Exercise
Gilad's Quick Fix System Cardio Classic--33 minutes, 27 minutes in zone, avg HR 139, 191 calories, 43% fat
Gilad's Quick Fix System Sculpting Shoulders & Arms--20 minutes, 13 minutes in zone, avg HR 116, 81 calories, 55% fat
Yoga Zone Recharge & Revitalize--20 minutes, didn't use heart rate monitor
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #4  
January 3rd, 2008, 08:12 PM
TrainingWithTonya's Avatar Platinum Supermommy
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Location: Fitzgerald, GA
Posts: 8,389
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1/2/08

Nutrition
Calories--2432
Carbs--376.5g=62%
Protein--119.5g=20%
Fat--50g=18%
Water--8
Grain--6
Fruit--6
Veggie--3
Meat--5
Dairy--4

Exercise
Yoga--30 minutes, my own practice without my heart rate monitor

1/3/08

Nutrition
Calories--2870
Carbs--531g=74%
Protein--122g=17%
Fat--46.5g=15%
Water--18
Grain--7
Fruit--4
Veggie--5
Meat--2
Dairy--4

Exercise
Gilad's Quick Fit System Cardio Strike--36 minutes, 26 minutes in zone, avg. HR 136, 204 calories, 44% fat; Pilates/Yoga for Anybody Warm-Up and Strength & Endurance Focus sections--39 minutes, 7 minutes in zone, avg. HR 103, 116 calories, 56% fat
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #5  
January 6th, 2008, 06:10 PM
TrainingWithTonya's Avatar Platinum Supermommy
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Location: Fitzgerald, GA
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1/4/08

Exercise
None, Rest day

Nutrition
Calories--1558
Carbs--259g=66%
Protein--61g=16%
Fat--29g=17%
Water--8
Grain--3
Fruit--5
Veggie--2
Meat--2
Dairy--3

Bad day because I was at the gym all day and didn't eat or exercise because of working on other peoples programs.

1/5/08

Exercise
Moved gym equipment for 8 hours

Nutrition
Calories--2578
Carbs--401g=62%
Protein--126g=20%
Fat--46g=16%
Water--8
Grain--4
Fruit--5
Veggie--6
Meat--5
Dairy--7

Much better day even though I was still at the gym all day and super busy. I just remembered to pack a cooler and take breaks to eat.
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #6  
January 13th, 2008, 01:30 PM
TrainingWithTonya's Avatar Platinum Supermommy
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Location: Fitzgerald, GA
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Stopped logging nutrition while getting the gym started. I did Exercise though, so here is that.

1/7/08

Trained Clients at the gym doing 15 first workouts. My legs are so fried from this!!!

Taught Core Training for 30 minutes and Pilates for 30 minutes

1/8/08

Taught Resistance Training for 30 minutes

1/9/08

Taught Bootcamp for 30 minutes, Stability Ball for 30 minutes, and Yoga for 30 minutes

1/11/08

Taught Yoga for 30 minutes, Resistance Training for 30 minutes, and Kickboxing for 30 minutes

1/12/08

Nutrition
Calories--3071
Carbs--513g=67%
Protein--72g=9%
Fat--84.5g=25%
Water--8
Grain--6
Fruit--5
Veggie--4
Meat--7
Dairy--5

Exercise
Taught Power Hour for 60 minutes.
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #7  
January 17th, 2008, 10:59 AM
TrainingWithTonya's Avatar Platinum Supermommy
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Location: Fitzgerald, GA
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1/13/08

Nutrition
Calories--3231
Carbs--392.5g=49%
Protein--104.5g=13%
Fat--103g=29%
Water--16
Grain--8
Fruit--4
Veggie--7
Meat--4
Dairy--7

Exercise
Body Waves Aerobics (3 shows)--1 hour, In zone 32 minutes, avg. HR 111, 231 calories, 57% fat

Pilates/Yoga for Anybody (Flexibility Focus & Cool-down)--42 1/2 minutes, in zone 2 minutes, avg. HR 91, 63 calories, 55% fat

Yoga Zone (Total Awareness & Long and Lean)--40 minutes, in zone 2 minutes, avg HR 94, 55 calories, 56% fat (forgot to turn on the HRM for the first 10 minutes.

1/14/08

Nutrition
Calories--1768
Carbs--274g=62%
Protein--73g=17%
Fat--42g=21%
Water--10
Grain--5
Fruit--1
Veggie--2
Meat--3
Dairy--2

Exercise
Taught Pilates--30 minutes

1/15/08

Nutrition
Calories--3000
Carbs--555g=74%
Protein--81g=11%
Fat--49.5g=12%
Water--10
Grain--5
Fruit--8
Veggie--6
Meat--3
Dairy--4

Exercise
Taught Resistance Training--30 minutes
Taught Yoga--30 minutes
Taught Pilates--1 hour

1/16/08

Nutrition
Calories--2026
Carbs--322g=64%
Protein--74g=15%
Fat--51.5g=23%
Water--14
Grains--4
Fruit--4
Veggie--5
Meat--6
Dairy--5

Exercise
Circuit--15 minutes
Taught Core Training--30 minutes
Taught Stability Ball--30 minutes
Taught Yoga--30 minutes
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #8  
January 19th, 2008, 01:52 PM
TrainingWithTonya's Avatar Platinum Supermommy
Join Date: May 2007
Location: Fitzgerald, GA
Posts: 8,389
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1/17/08

Nutrition
Calories--2473
Carbs--404g=65%
Protein--66g=11%
Fat--63g=23%
Water--12
Grain--2
Fruit--5
Veggie--7
Meat--5
Dairy--5

Exercise
Taught Stability Ball--30 minutes
Gazelle--10 minutes while chatting with a client
Body Waves Aerobics--30 minutes

1/18/08

Nutrition
Calories--2074
Carbs--372g=72%
Protein--69.5g=13%
Fat--43.5g=19%
Water--10
Grain--3
Fruit--5
Veggie--5
Meat--2
Dairy--5

Exercise
Taught Yoga--30 minutes
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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