Regan Rodgers Fitness

Skype training

2011-06-02T14:28:00.000-07:00

How do you squeeze in your workouts no matter where you are?

How do you join in on a bootcamp class with your friends whether you are at the park or in the privacy of your own backyard?

How do you train with a friend, relative, or perfect stranger across the country?

How do you get face to face nutritional counseling wherever and whenever you want it?

How do you get just what you want out of your workouts for half the price of personal training?

You got it!

SKYPING!!!!!!!!!

Sign up today!

kick butt treadmill hillclimb

2011-06-02T14:10:00.000-07:00

10 minute warm-up - set the incline for 1%, start the speed at 3.0 (easy peesy), increase speed by .1 every minute until you reach a speed of 4.0

o.k. here you go! Maintain a speed of 4.0 until cooldown

2 minutes incline 5%

1 minute 1%

2 minutes 6%

1 minute 2%

2 minutes 7%

1 minute 3%

2 minutes 8%

1 minute 4%

2 minutes 9%

1 minute 5%

2 minutes 10%

1 minute 5%

2 minutes 11%

1 minute 5%

2 minutes 12%

1 minute 1%

(Nice job! That was a 24 minute hill climb)

10 minute cooldown (same as warm-up but work your way backwards)

44 minute workout

* training to hike Rainier this summer? Do this a couple times with a weighted backpack! Fun!

Sun Valley to Park City

2011-06-02T12:35:00.000-07:00

Whoa! What a long time it has been! Let me give you a brief recap of the happenings in my life since my last blog way back when. Moved from Seattle to Sun Valley, snow, lots of snow, sun, lots of that too, 5o+ ski days, snowboarding, mountain biking, hiking, trail running, one broken bone (Nate's clavicle), ski team, making new friends (but missing the old ones something awful), small town living, fun, fun, fun, moving to Park City to continue the mountain lifestyle that we absolutely love more than we ever imagined. Yay!

Short is the little time which remains to thee of life. Live as on a mountain. ~ Marcus Aurelius

2010-06-24T22:34:00.000-07:00

*****HAVE YOU SIGNED UP FOR TEAM LESLIE YET?*****

*****WHAT ARE YOU WAITING FOR?*****

PLEASE DO IT NOW, I'M COUNTING ON YOU!

www.summerun.org

2010-03-07T22:19:00.000-08:00

Below you will see my food diary for the week. Let me preface your reading by telling you my few dietary rules I live by.

1) I start EVERY day with a tall glass of water and Emergen-C. Never ever do I skip this!

2) (For the most part) I get a fruit and/or vegetable with EVERY meal, including snacks

3) I rarely go over 3 hours without eating.

4) I DO NOT believe in cheat days. Why blow all your hard work and good eating for a week on one day of mindless cheating. Satisfy your cravings with small portions and conscious eating on whatever day that may be.

5) Take vitamins everyday (multi, calcium, Omega 3's)

WORKOUT HARD!

2010-03-07T21:40:00.000-08:00

My plan was to keep a food diary for a week to satisfy all your curious minds. As you can see below, I have been diligent with my plan, UNTIL NOW! If you have been following, you will have seen from previous posts, that I am a fairly consistent and disciplined eater. AND, yes, I do drink, but as many of you know, I recently returned from 5 days of chips, guac, and margs in Cancun. That is why, for the most part, it has been a clean week. That brings me to today's post. Before placing any judgement, remember my rule, 90 % fruits, veggies, whole grains, and proteins, 10% satisfy your cravings, whatever they may be. This evening (oscar night) was more about the 10%, so here it goes......

9:30 a.m. fruit salad (plums, blueberries, strawberries, bananas)

10:30 a.m. 1/2 whole wheat, high fiber english muffin with 1 egg and 2 egg whites

12:30 p.m. 2 high protein/fiber, lowfat Kashi waffles with earth balance spread

2:30 p.m. Luna bar and apple

4-8 p.m. 2 vodka, club, splash of cranberry cocktails, few small slices of bread with cheese, several olives, snap peas, and celery, 7 mini meatballs, a couple chocolate chip cookies, and a few cream puffs.

4 cups of green tea and lots of water throughout the day

~2000 calories

Saturday March 6, 2010

2010-03-07T10:54:00.000-08:00

9:30 a.m. 1/4 cantaloupe

10:30 a.m. 1/2 whole wheat high fiber english muffin with 1 egg & 2 egg whites

12 p.m. 60 minutes walk/run intervals

1:30 p.m. 1 low-fat string cheese, strawberries, apple with 2 tbsp. peanut butter

4 p.m. 1/2 bag black jewel popcorn

7 p.m. spinach salad with onions, gorgonzola, croutons, steak, tomatoes, and vinagrette, 1 roll with cheese, kids ice cream sundae (vanilla ice cream, chocolate sauce, sprinkles, whipped cream)

4 cups green tea and lots of water throughout the day

~1700 calories

2010-03-05T20:46:00.000-08:00

8:30 a.m. 1 banana

9 a.m. 75 minute run/strength training intervals

10:30 Oats and Flax Oatmeal with blueberries, slivered almonds, and extra flaxseed

12:30 p.m. 1/2 cantaloupe, 1 babybel low fat cheese

2:30 p.m. Amy's bean burrito with 3/4 cup salsa

4:30 p.m. 1 small greek yogurt with strawberries and handful GoLean cereal

7 p.m. small bowl leftover brown rice, chicken sausage, pepper, onion, and peas stir fry, 3 bites of Red Mill burger, 1 large lowfat chocolate chip breakfast cookie, small glass of non-fat milk

5 cups green tea and lots of water throughout the day

~1700 calories

2010-03-04T18:31:00.000-08:00

8:30 a.m. GoLean cereal mixed with GoLean Crunch with fat free milk

9:30 a.m. 60 minutes strength/cardio intervals

10:30 a.m. 1 banana

11:30 a.m. 60 minutes power yoga

1 p.m. low fat string cheese, 1/2 mango

2:30 p.m. bowl white bean soup, apple with tbsp. peanut butter, 1 shot acai berry juice

4:30 p.m. 1/2 small bag popcorn, handful raspberries, handful almonds

6 p.m whole wheat pasta and 2 meatballs in sauce with onions and peppers, large salad w/ mixed greens, carrots, tomatoes, and vinagrette, 1 small square of dark chocolate

4 cups green tea and lots of water throughout the day

~1600 calories

2010-03-03T19:29:00.000-08:00

7 a.m. 4 hard boiled egg whites

8 a.m. 1 banana

9:30 Oats and Flax Oatmeal with raspberries, slivered almonds, and extra flaxseed

11 a.m. 30 minutes hill climb

11:30 handful of trail mix (walnuts, almonds, seeds, raisins)

12 p.m. 60 minutes bootcamp class

1 p.m. another handful of trail mix

2 p.m. Amy's bean burrito with 3/4 cup of pico de gallo, 1/2 mango, shot of acai berry juice

4 p.m. handful honey whole wheat pretzels

6:30 p.m. chicken, onion, peas, red/yellow peppers, olive oil, brown rice stir fry, 1 small square dark chocolate

5 cups green tea and lots of water throughout the day

~1600 calories

2010-03-02T19:41:00.000-08:00

7:30 a.m. Kashi Go Lean cereal and Go Lean Crunch with fat free milk

10:30 a.m. 1 banana

11:00 a.m. 30 minutes strength training

11:30 a.m. 1 Sugar free Muscle Milk

1 p.m. wheat berry salad (wheat berry, chicken, walnuts, grapes), 1 shot acai berry juice

4 p.m. 1 low sodium V8, 1 low fat string cheese

5:30 p.m. Luna bar

6 p.m. 60 minutes spin class

7:30 large greek salad (greens, feta cheese, tomatoes, cucumbers, grilled chicken, olives), 1 small square dark chocolate

3 cups green tea and lots of water throughout the day

~1700 calories

2010-03-01T21:13:00.000-08:00

What did you eat for breakfast, lunch, dinner, and snacks yesterday?

What time was your last meal?

What time did you stop eating last night?

How many calories did you take in yesterday?

Did you have protein with every meal yesterday?

These are just a few of the questions my clients constantly hear, so it is only fair for me to share! Here is my food intake and exercise schedule for the week, starting today.

8:00 a.m. Instant Oats and Flax Oatmeal with blueberries, slivered almonds, and extra flaxseed

10:30 60 minute spin class

12:00 1/2 cup edamame, handful of grapes

1:00 p.m. large mixed greens salad with gorgonzola, avacado, carrots, apples, grilled onions, and 2 Tbs. Annie's Goddess dressing, 1 shot Acai berry juice

3:30 p.m. 1 Fage greek yogurt with strawberries and handful of Kashi GoLean cereal

6:00 p.m. 1 can Amy's Chunky Tomato Bisque, 1 toasted slice whole grain bread with 2 slices low fat swiss cheese, 1 small square dark chocolate

* 4 cups green tea and lots of water throughout the day

~ 1500 calories

2010-03-01T21:06:00.000-08:00

BOOTCAMP IS BACK!

When: Wednesdays 12-1 p.m.

Where: Fred Hutchinson Cancer Research Center

* ALL ARE WELCOME *

Numero Uno blog of 2010

2010-01-04T22:13:00.000-08:00

As many of you know, I just returned home from a family visit to Philadelphia, aka, "Philly", "The city that loves you back", "The city of brotherly love", "The birthplace of America", or as I like to call it, "The birthplace of the cheesesteak and soft pretzel". Whenever I return to Philly, I plan to indulge in the delicious fare the city has to offer, did I mention Stromboli's and Tastycakes too?! Yes, I know, I'm a trainer and I'm supposed to live and breathe fitness and nutrition, so why am I talking about Tastycakes? Because, nothing is off limits. The key is portion control. The more you know about calories, the more you can work your favorite foods into your healthy eating plan. Lots more to come on this topic soon. For now, follow this rule, 90% of your calories should come from fruits, vegetables, lean proteins, and whole grains, the other 10% is bonus, you chose. Listen to your body. Are you craving chocolate? Then go for a small piece of good chocolate, like one piece of Godiva. Are you having a salt craving? Grab a small bowl of a few chips. Believe it or not, if you eat consciously, 2-3 bites will satisfy that craving. Happy healthy eating to you all and let the brotherly love endure.

Happy New Year!

2010-01-04T19:28:00.000-08:00

*STAY TUNED*

New Posts

for

2010

Coming

Soon!