Second snack

Fruit salad

-INGREDIENTS:  Peach

                             Kiwi

                             Apple

                              Walnut

                            Pear

My brother really likes it :PPPPP

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! 

GOOD JOB : ) 

#kascomio

           Basal metabolism :

1. 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

                             (0.4 x 1633'8) : 4 = 163'38g

PROTEINS              30% of TEE and then divided into 4

                 (0.3 x 1633'8) : 4 = 122'53g

FAT      30% of TEE and then divided into 9

(0.3 x 1633'8) : 9 = 54'46g

MY FITNESS PAL

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

THIRD AND LAST TERM

            - Kascomio

            - Reset 

what  are you waiting for???????? 

EVOLUTION, MY WEIGHT.

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!!!!!!!!!!

CROSSFIT DIARY

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 up Run+ 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 end is neaar........