Trip to Baena and healthy snack

Last Tuesday (10th of May) we went to Baena to visit the TECO and TAFAD courses and to enjoy a day with them. The gave us a talk about emotional intelligence and then, we played games.

To thank them their hard work and behaviour we prepared them a healthy snack. Mine was Little Stuffed Tomato. The ingredients are:

• Little tomatos (cherry or ''de pera'')
• Fresh cheese
• Turkey breast 
• Oregano

In addition, last Thursday, my parents arrived home too exhausted: my dad spent all the day surrounded by olives and working on them. My mum went to have a long walk when she finished working. So that I decided to do them a quickly easy snack for them to eat taking advantage of my oven which was turn on I prepared Turkey Rolls. If you want to try them you'll need:

• Turkey breast
• White asparagus
• Oregano

And the last one for me!!!

New goals...

I've started playing in the new female voleyball team and WOW... I've always thought that I wouldn't like that sport but, I do.

We train twice a week just for learning and having fun, right now, we're not participating in any league or championship.

TRAINING DAY AND STARTING NEW COURTS!

Last Saturday 30th of April a few of us had the opportunity of training in a crossfit gym as a gift that we recived from our teacher because of the work we did last term. Two personal trainers designed a routine for us. It was a great session although we finished very tired...

On Monday, here, in Castro were started the new multisport courts and I was there to play Voleyball with my female team. We enjoyed a lot and... by the way, we won ;)

                                                 

MyFitnessPal: One Week

MYFITNESSPAL

I've been one hole week using this app: MyFitnessPal. Is very useful because you can sign everything you eat in order to have a control of your calories and to be conscient of what are you giving to your own body to make it work right. I proposed myself to lose weight: 

My eating routine is very simiilar everyday and it embarrased my a little because although I know it's not okay I don't eat in a healthy way. I hardly ever eat breakfast just because I wake up so late that I haven't got enough time. I usually drink tea with milk because it makes me be awaker. I just have breakfast during the weekends, and I usually eat toasts with olive oil.

About lunch and dinner you may notice that I don't eat any fish. I know that's not healthy at all and that fish are essential for us to build up but I don't like it and my mum has given up with me.

I eat everyday two apples, one during the breaktime and other after lunch. About what I'm used to drink, I don't like any sparkling drink so I always drink water.

Now, you're going to observe my daily routine in eating. We can appreciate how I don't get the objective of almmost any macronutrient and my levels of proteins are usually under the minimun. Some days I have passed over the limitis, others like Tuesday or Wednesday are calorieless, it might be because during the weekends I am used to meet friends and we eat a lot during our meetings. It doesn't appear here but I have done some exercise during the week. For example, on Saturday I played Voleyball and on Tuesday I trained football. 

I think I should eat in a different way if I want to get my goal of losing weight.

Friday, 22th

Saturday, 23rd

Sunday, 24th

Monday, 25th

Tuesday, 26th

Wednesday, 27th

Thursday, 28th

Friday, 29th

BASAL METABOLISM, TOTAL ENERGY EXPENDITURE AND MACRONUTRIENTS

The minimal amount of energy necessary to maintain respiration,circulation, and other vital body functions while fasting and at totalrest.

BASAL METABOLISM: (10 x Kg) + (6,25 x cm) – (5 x Years) – 161

BM = (10 x 71) + (6,25 x 169) – (5 x 17) – 161

BM = 710 + 1056,25 + 85 – 161

BM = 15020,25

Energy expenditure is mainly a sum of internal heat produced and external work. The internal heat produced is, in turn, mainly a sum of basal metabolic rate (BMR) and the thermic effect of food. External work may be estimated by measuring the physical activity level (PAL)

TOTAL ENERGY EXPENDITURE (Gasto Energético)

BM (15020,25) x Sedent (1,2)

                            x Light (1,375)

                            x Moderate (1,55)

                            x Very active (1,725)

                            x Hiperactive (1,9)

BM x 1,375 = 2090,34375

Any of the nutritional components of the diet that arerequired in relatively large amounts: protein, carbohydrate, fat, and themacrominerals.

MACRONUTRIENTS

PROT: 30% de 2090,34375 = 627,103125

PROT: 627,103125: 4 = 156,77578

CH: 40% de 2090,34375 = 836,1375

CH: 836,1375: 4 = 209,0343 g

LIP: 30% de 2090,32375 = 627,103125 g

LIP: 627,103125: 9 = 69,678 g 

March and April soundsssssss!!!!

#DesWhyFit conclussion

Last post this term. I’m finished. It has been a hard and complete term with very good and funny moments that we will keep for a long time. But, what have I really learn about this project? Let’s see…

The most important thing is that gyms are not the only way to become fitter, we have proved it in our clases. I have also learn how to create a WOD, the structures and what is Crossfit about. We have learned to overcome our obstacles and to fight for having all our goals. To break and destroy myths about woman and training, and a very useful thing: how to become fitter in a healthy way.

I have to say that I have worked posting things on my blog mainly this last two weeks, I have known what do we have to do since January however I haven’t done it untill the end. I’m a mess… whatever, I have to thank my mates María Jiménez, Ángela Carretero and Juan Erencia because they have helped me to finish my work. And, of course our teacher: Gloria, because she has brought us a completly new way of seen PE clases and to learn useful things for our lifes.

I have enjoyed, laugh, learn and train a lot. It’s not a goodbye to #DesWhyFit, now it’s our turn to make use of what we have learned.