We come at the end of another stage, for some more oppressive and for others another, but the moment to look back it's coming.
We have crossed almost 9 months that at first we were thinking that they would never end.
...Exams , works, homework...
We leave aside the things that we really like because of our obligations.
I wait that all the effort and determination that you had put in every exam, work etc, have an good result. I hope everything will be all right, and if it's not, you shouldn't give up, continue forward, the result is near......
"el momento que tu decidas hacer algo es el momento en el que se va a hacer realidad"
All the stones that have existed this year, will be dissapeared the next year.
The moment to enjoy comes and to amuse itself. It is time for everything in this life , or not?
viernes, 27 de mayo de 2016
Second snack
Fruit salad
-INGREDIENTS: Peach
Kiwi
Apple
Walnut
Pear
My brother really likes it :PPPPP
domingo, 15 de mayo de 2016
TRIP TO BAENA ! ( first snack)
I woke up earlier than the normal days to prepare healthy sandwiches for the students that were going to stay with us.
First, the trip started with a talk about feelings and a video that moved my feelings was :
We grow up saying : i can't, i can't and I will never can
...... and this is not true Then, we continued with activities inside the pavilion because of the rain. We divided into differents groups and we played for 2 hours. Thanks students of Teco and TSAFAAD because I think that organise this was not so easy and you do it very well MY SNACKKK!
Two sandwiches. (both of whole wheat bread )
First of tuna, lettuce, tomatoe, breast of turkey and egg
Second of pear cheese and breast of turkey
At first, we think that no one was going to eat them but, in the blink of an eye they dissapeared. We found some monitors and students with the sandwiches and they felt happy!
The rate at which heat is given off by an organism at complete rest
women (10 x kg) + (6.25 x cm) - (5 x years ) - 161
(10 x 59) + (6.25 x 162 ) - (5 x 16) - 161 = 1361'5
Total energy expenditure (TEE) :
Is the amount of energy (or calories) that a person needs to carry out a physical function such as breathing, circulating blood, digesting food, or physical movement. Your total daily energy expenditure (TDEE) is the total number of calories you burn each day. To prevent weight gain, energy intake or calorie intake must be balanced with energy expenditure.
basal metabolism x sedent 1'2
light 3'75
moderate 1'55
very active 1'725
TEE = 1361'5 x 1.2 = 1633'8
Macronutrients
Component of the diet. How to calculate them
CARBOHYDRATES 40% of the TEE and then divided into 4
As you can see, everyday be extra calories. I will explain why.
I'm not a person that eat so much, but the little that I eat, the mayority is fat.
I'm not used to eat vegetables, I don't like it, but nowadays I'm more realist than in my childhood and I think that it's something basic in the routine.
Looking the first chart, we can observe that the amount of fat and carbohydrates are always bigger than the proteins.
I think that the fat it's neccesary as the other macronutrients but in a control way.
The days that the amount of fat was bigger than the amount of carbohydrates, these days, the fat was what I ate in the snack like candies or something of chocolate
Macronutrients: 40% carbohydrates 30% proteins 30% fat
Only two days of eight the carbohydrates overtakes the percentage, while the rest of the days only overtakes the fat.
Looking the second chart, we realised that the breakfast is the mainly food and the most important but when I have to go to school, I don't want to get up because of sleep and I only drink milk.
Perhaps, the days that I eat snacks and food like this, the "aperitif" has the higgest percentage.
In conclussion, this app shows me that I'm not doing really well, or just I'm doing bad because I have to eat other type of food and in other quantity
So, here is the change! It's not to much but I perceive the change. When it started I can't move the day after the training... I had aches in all my body. I knew that them goes out with more and more sport so in the classes I was doing all types of exercises despite the pain.
In february, more less, my body needs movement and order me to move. I started to go out, run, do sport, do zumba... but, sadly, when my exams started I have to left them ... Obviously I will start again.
My aches never appear since the first day and this is really good!!!!!!!
I lose 1'200 kg and this is fat mass but my challenge it's to be in shape, so...... (*)
I started to learn how to eat: quantity, types of food.... The nutrition walks were very interesting and I'm not going to eat food that is bad for my body and for my health like bad fat, too many eggs, fast food.... (*)
(*) (*) This is not the end, its only the beginning!!!!!!!!!!
It's time to look back ......... All days that I have Physical Education, I wrote in my diary and now it's time to upload . Hope that you like it
13th of January: My first day of Crossfit in my life.!!!! I'm so exciting . :-)
We have to do a WOD called HIIT. (50 seconds of training and 10 of rest during 12 minutes).
Here the first exercises than we have done.
I had a lot of aches ;-( . It's time to inure to training (acostumbrarse a entrenar)
15th of January: Second session. We starte with a new WOD called TABATA. We have to do each exercise 20 seconds and then rest 10 seconds. We have to do 6 rounds that means 12 minutes of training.
result....................>>>>
20th of January:
Today it's time to help our partners and to do things to improve together.
My partner and I have took 21'56 minutes to complete the WOD
Because fo the rain we have to go to the pavilion...
NEVER GIVE UP
27th of January:
AMRAP means As Many Repetitions As Possible, As you can see in the picture we have to do 30 hip bridge, 15 partner row, 30 single rope jump and 15 box jump. I have done 4 rounds !!!
29th of January:
Teacher has to leave the school with her students, but we can do it wothout help. Of course with you and your motivation it's easier.
This WOD is a EMOM 18 minutes. We have to do all the 15(*) repetitions and wait until the minute ends before starting the next round. (*) !5 repetitions = 5 triceps dips, 5 broad jumps and 5 sit-ups
I think that is has been nice to be alone because it helps us to concentrate and to organise the time. In addition we have to do this as a routine and not only in classes of P.E. 3rd of February:
Descendent ladder: Dead lift, back squat, hip thrusht and shoulder fress. let's gooo! I have finished all the training.
10th of February:
Time to designed our own part of the WOD (EMOM 15 minutes) . We have done 17 rope jumps, 10 planks and 5 sumo squats.
12th of Frebuary:
We have to do 5 rounds of 10 heavy ball, 10 jumps, 10 modified squats and 10 modified burpees. It take me 9 minutes and 43 seconds
17th of February:
WOWWWWWW! WOD WITH TOWELS/T-SHIRTS!!!! SO EXCITING!
We have to do 10 plank, 10 push ups, 10 hip bridge (single leg), 10 back lunges and in partners one lie down climbing rope and the other frozen squat. I have done 5 rounds
24th of February:
WOD is HIIT 12' (50''W+10''R) with 6 exercises: Run/Jump rope + Whole body + Run/Jump rope + Middle body + Run/Jump rope + Middle upRun+ burpees+ run+ squats+ run+ sit ups.. My body wants movement!!!!!!
2nd of March:
Last WOD..... CREATIVE TABATA.
16 minutes. 1trx/ ropes, 2 isometrical exercise or wall exercise, 3 kettleballs/ heavy ball and 4 wheels/mats/chalk
I choose, ripes, plank(iso) and heavy ball because we don't have time to do the last one.
The second term has changed our body and our mind. We're more possitive and we have much attitude than before .
Here, I'm going to leave a nice video
As I'm a cheerleader, I leave this video at the end of the term. The purpose is to realise that when we think positive, we come beyond (llegamos mas lejos)
FIRST EXERCISE. BROAD JUMP
Before : you can see that I had no idea of what I had to do because I didn't bend down (agacharme), and I didn't gather momentum (no cogía impulso) with my arms.
After : the improvement is obvious. I bent down and I gathered momentum
SECOND EXERCISE. SQUATS
Before : When I was doing the exercise, teacher told me that my knee moves rarely and that I have to take care.
After : I'm concentrated and I doing better than the first time. My knees don't move.
THIRD EXERCISE. WALL BALL
Before : Because of the weight I didn't bend down and I didn't threw the ball well.
After : I get used to do it and finally I do perfectly!
All days in P.E., we do a different training. It's a luck because when we are always doing the same type of exercises we get boring. Our teacher explain her trainings and here is an example:
At the end of the second term, we have already prepared to do them and to practise when we are not at school.
The best way to do sport is to organise trainings. In them you can write down specific exercises or general. Here I leave some WODs ...
WODS
1 WOD
AMRAP (As Many Repetitions As Possible)
Jumping Jack
Crab (new)
Walking lunges
You have to do each exercise 15 times. When you finish the last, you have to restart. You have to do as many as possible in 5 minutes!!
Each exercise 20 times. (nº1x20) + (nº2x20) + (nº3x20). As many round as you can
3 WOD
HIIT 50" W + 10" R 12'
Cross Jumping Jacks (new)
Rope Jump
Squats
Wall balls
Running lap
So, you have to do this exercises in 50 seconds (if there are 5 , each one in 10 seconds) and then rest for 10 seconds. In total it's 1 minute so if you have to do a training of 12 minutes, you have to repeat 12 times
4 WOD
RFT ( Rounds for time)
You have to do first 25 repetitions of each one, then 20, 15, 10 and 5
This type of training is hard but it can be harder, so if you think that is to easy (you have to think possitive) you can start for example with 15 times each exercise.
I started to learn how to eat: quantity, types of food.... The nutrition walks were very interesting and I'm not going to eat food that is bad for my body and for my health like bad fat, too many eggs, fast food.... (*)
