My healthy dessert!

Yesterday, I comented you that my friend María and I have been preparing a healthy dessert. This is the result!

Here, I post some photos about the "healthy day" in the school...I have to recognize that the food of my classmates were delicious...

                                     

Meanwhile, in my free time...

As I said, I really liked the crossfit and although I don't have time to train because I live surrounded by notes, I like to use the free time and enjoy doing some free exercises.

You can verify that I haven´t got a gym in my house so I have to use for example the wardrobe to do a "frozen squat". A little imagination is always good...

 

 

I repeat again: the best cloth to rain are the  short tops as I recommended some days ago ;-)

Competition in the supermarket!

Although it may seem "crazy", what the title says is the reality.... competition in the supermarket!

I imagine you thinking about what kind of competition is that so, I will solve your questions ;-)

Do you remember the healthy walks? Ok, this was the start of #kaskomío. With these walks we have learnt a lot and now, we have to prepare a healthy dish; let´s memory about the seven healthy and basics points:

                           

                           1. Fresh product

                           2. Unprocessed product

                           3. Local product

                           4. Seasonal product

                           5. Product with no added sugar

                           6. Product raised in good conditions

                           7. Product alternative to wheat and cow's milk

In my class, some groups have received the breakfast, others groups have received a dish for the luch, a dessert etc. I have a dish, so, first, my friend and I thought the dish and the products that we need to do it.

 The competition consists of: several groups come together and have a shopping cart. Each group should spend no more than five euros (20 euros per cart) and the objetive is to pay fast and be the first but...... it isn't easy!!! We have to advise our classmates, add some product healthy points, choose well... complicated, but... VERY FUN TASK!

We have the products, just cook! Let`s go!!!!!!

Only girls!!!

Today...only sportwear for girls!!!!

Last week, I went to Cordoba to buy clothes and I would like to recommend you some things that I like a lot and are essential in our closet!

I choose two shops that are for clothes that we use every day or for party. However, we can also find sportwear. Have a look!

http://www.lefties.com/es/# (This is the home page link, you only have to click in "sportwear")

http://www.primark.com/es/products/category/mujer,ropa-de-mujer,deporte

Without a doubt, my favorite garment this year are the short tops..they are very useful. Moreover, you don´t have to use bra and you will have the feeling comfort!

Other thing that I recommend you are the sport ribbon that we use por our hair... I don´t find any shop with that product, but I can imagine that the problem is: this is an accessory and is more difficult to find on Internet! 

This not end here... If you want cool trainers , you'll see this link: 

http://www.decimas.es/mujer.html?cat=674

Lot of kisses for youuuuuuuuuuu and enjoy doing sport :-)

#CrossfitCordoba

Three weeks ago, I had a different morning thanks to Gloria. 

I tell you: my teacher have got that some claassmates and I can train in the box "Crossfit Córdoba". I have to say that it was a fantastic morning where the handling of the trainers excellent and the training was very hard but when I finished, I felt proud of me. Moreover, the The energy of the teammates, coaches, and other crossfittesrs was essential to achieve this. Now,I laught. However, while I was training, I thought that my body was going to explode! 

Hopefully I can return to go to the gym... I am delighted to be able to train there!

As you can see....sweating and red as tomatoes!!!! ;-)

My healthy snacks in Baena :-)

Last Tuesday, I went to Baena where we had a meeting with the students of TECO and TAFAD

The morning began with a talk about the emotional intelligence, a topic that I didn´t know but that I think now that is useful and necessary in our life since depend of how we have our emotional intelligence we'll be in one way or another.

In appreciation for their reception, Gloria suggested us to make some healthy snacks for students of Baena in order to try them.

Here you have the video in which I prepare my snacks :

The ingredients are:

-First snack: tomato, corn, fresh cheese, walnuts and raisins.

-Second snack: cucumber, tuna and honey

In these photos you can see some students of TECO and TAFAD eating  my snacks and the ones of my classmates. 

When the meal was finished, we started the games. I have to say that all was very good organizated and I enjoyed a lot. 

My mother always says that: "If you're goint to play and come back with stiff, definitely, you have had a great time and you have enjoyed! Like this, I returned...:-))

Let's be realistic and do the impossible

Summer in DECATHLON!

May has arrived and the heat also! So, it's time  to change clothes and get the summer clothes in the closet and.. here I'm  to advise and show you some clothes about summer!

Today, I choose, DECATHLON!

Starting for women, here I'm goint to leave the links about some clothes that I considere very useful for our P.E classes!! 

http://www.decathlon.es/C-1018135-camisetas

http://www.decathlon.es/C-1095207-mallas

http://www.decathlon.es/C-1018153-zapatillas-de-deporte

For men, I have..

http://www.decathlon.es/C-1018172-camisetas

http://www.decathlon.es/C-1095209-pantalones

I have to highligh the section "accesories and nutrition" where you can find all you need about sportwomen/man 's cares. I have been looking all the afternoon beacuse it's incredible!! 

#MyFitnessPal

Hi :-)  

I have to start greeting you the app MyFitnessPal. We are working with this app this term in order to control our alimentation. First, I introduced some data about my age, my weight, my hight. Then, I put my objetives determinating the number of calories (GET) and the percentages of the macronutrients. 

I have been doing a study with the app writting my diary´s food and now. As a consequence, now, I can analize all. Shall we start?

For starting, I have just posted these photos in which you can see the total calories that I need to survive settled of my activity. 

Some days, I had less calories that I should have and other days, I passed the calories. In a moment, I will explain you why this is like this! 

Now, I'm going to explain you these charts that are about calories that I consume dependind of the moment of the day. 

In "aperitifs" I include too the sandwich and the juice of the breaktime.

As you can see, my strong meal is produced at luch, follow by the breakfast. I suppose that this is good since the dinner have to be light and the "aperitifs" are only food that we eat in limited moments.

Knowing the percentages of calories that I consume, now, I want to know the cantity of macronutrients my body receive.

As you can verify, I´m usually close to get the suitable percentage. However, I can see too that, sometimes, I exceed the limit of lipids and it isn´t good. Other times, I exceed the limit of CH. I think that it´s produced beacuse of the food of the day. 

I check the grams that I have to consume and the grams that have been consumed and in many times, I have to ingest more grams.

I don't find where is written the notes...So, I tell you that I have been doing exercise 3 days of 7, dancing and doing muscular exercises :-) 

To sum up, now I'm conscious about the food that I eat. Therefore, I propose myself to look after my alimentation since I always have a number of calories smaller that the number of calories that I need. So, it's time to start controlling what I ate and try to bring a balanced diet. 

I´m sorry about the photos since some of them are too small.. please, you only have to click in and you'll see it better ;-) 

BM, GET and MACROS (%+gr)

In this post, I want to share with you my personal BM, GET and MACROS.

BM are the initials of Basal Metabolism. And, what is that? The Basal Metabolism is the minimum value of necessary energy that our body´s cell needs to survive.

To find out our BM we have to use this form:

(10 x kg) + (6,25 x cm) - (5 x years) - 161 = X

(10 x 51,3) + (6,25 x 162) - (5 x 16) -161=  1284'5 Kcal

So, my basal metabolism is 1284´5 Kcal. Consequently, I need that like the minimum for live.

GET or TEE are the initials os Total Energy Expenditure.  The Total Energy Expenditure is the amount of calories burned by the human body in one day adjusted to the amount of activity. There are five levels:

                                                 

                                                 1. Sedent (1,2 Kcal)

                                                 2. Light (1,375 Kcal)

                       BM   x                3. Moderate (1,55 Kcal)

                                                 4. Very Active (1,725 Kcal)

                                                 5. Hiperactive (1,9 Kcal)

We have to multiply the result of BM for the numbers of Kcal dependig of the level that we considerate we are.

  1284'5 x 1,375 = 1776'1875 Kcal

We've to know that nutrients are the molecules in food that all organisms need to make energy, grow, develop and reproduce. There are two main types of nutrients: macronutrients and micronutrients. 

What are the micronutrients? Micronutrients are comprised of vitamins and minerals which are required in small quantities to ensure normal metabolism, growth and physical well‐being. They play crucial roles in human nutrition. Furthermore, they prevent and treat diseases. 

Micronutrients are vitamins and minerals.

What are macronutrients? Macronutrients  are those nutrients required in large amounts that provide the energy needed to maintain body functions and carry out the activities of daily life. There are 3 macronutrients – carbohydrates, proteins and lipids

Carbohydrates - 4 Kcal (40%)

Lípids - 9 Kcal (30%)

Proteins - 4 Kcal (30%)

I have to discover my macronutrients so I have to do:

GET x 30%-40% / 4Kcal-9Kal

1776'1875 x 30 / 4 = 13321,4 gr CARBOHYDRATES

1776'1875 x 30 / 9 =  5920,63 gr LIPIDS

1776'1875 x 40 / 4 = 17761,88 gr PROTEINS

With those results, I can determinate my objetives in #MyFitnessPal for bringing a control of my food.

NEW PROJECT: #KASKOMIO

Third and last quarter. Can you imagine how we start? New projects and... awesome projects! We start with #kaskomio

You can imagine what is this project about. I guess it's time to start worrying about what we eat, isn't it? This project began last term with the "nutritive walks" where my classmates and I had a "topic" and our mission was to inform others. All topics were related with the food and I have to say that I have discovered things that have left me amazed. We eat things that harm us a lot :-(

So, I want to share with you the topics that we have worked and I leave mine, which is about illnesses that produces our mind associates with a false image of our physical.

https://docs.google.com/spreadsheets/d/1aHpqSnHgmMC6i8gtRt1lzXdEty7YDmsQ349gY39gPFc/edit#gid=0

https://www.dropbox.com/home/1%C2%BA%20BACH%20B%20-%20IES%20ATEGUA/%23kascom%C3%ADo%20TOPICS?preview=Eating+Disorders.docx

Not advance more, but I am sure I will learn a lot! :-) 

SEE YOU SOON!!!

THANKS #DesWhyFit

And finally... Thank you. This video collects photos of many moments #DesWhyFit :

Learning: improving the technique of training exercises

After many sessions of crossfit, now I want to  evaluate me and see my process. Although there are many more exercises, I've taken three in which I try to strive more than at the beginning.

-In the first one, "broad jump", the first time that I did it, I didn´t know how I had to do it, so, I I ran the exercise of a invented way with my colleagues. Now, I know that I have to jump with both feet at the same time and fall doing a squat. 

-In the second exercise, called "burpees", I did it I  without making the flexion of the arms; that is, I dropped my body touching the ground. Right now, I try to make the bending of arms although it's very slight.. But I always try to do better!!!

- I don´t know the name of the last exercise since I missed this day. As a consequence, my friend and I have invented a name because we did the exercise together. In addition, we have to improve it.
It´s an difficult exercise beacuse of its complicated execution. 
The first few times, I had no strength to lift me up. Others, I  had to put  my  hands on the floor. However, I've managed to do the exercise without supporting me! :-) 

My workouts aren´t perfect  but I always try to do them in the best possible way!  #DesWhyFit

Service: donate recycled materials to build a training center

I think this is a great idea to create a center of training in our highschool where all can enjoy the materials that others donate. As a consequence, I decided to create something...and.. this is the result: 

 A 30 KG WEIGHTS BAR!!!

It is a simple process, but I needed help. The steps to follow are:

   1.- Create a mass of plaster

   2.- Insert the mass in two large buckets and let solidify during a day.

   3.- Cut the plastic with a circular saw in order to have only the solidified plaster mass.

   4.- Put foam rubber around the iron bar and roll with black adhesive tape.

 

Challenge: training the strength of a woman

Train a woman has been one of the most beautiful things of this project.  At the beginning I wanted to train my uncle, but due to some problems, it could not be, and  I decided to train my cousin and it has been an experience where I laughed much.
She´s María and she is in 3º ESO A.

It has been 4 weeks with two evenings of training each. I leave the videos for weeks with the WODs:

FIRST WEEK:
- Day 1 : HIIT 14' (50''W+10''R) : Sumo squats, sprint, pull up and plank
- Day 2: AMRAP 12' (10'' between each exercise) : 30 x triceps dips, 30 x 2 jack jumps+ 4 high knees and 30 x sit- ups

SECOND WEEK:

-Day 3 : TABATA 16'  4=8x (20''W+10''R) : jumping jacks, reverse crunches, squat back lungees and burpees.

-Day 4: DESCENDENT LADDER ( 12-11-10-9-8-7-6-5-4-3-2-1) : back squat, dead lift, hip-thrusth and shoulder press .

THIRD WEEK:
-Day 5: EMOM 16' : 10 x walking lunges, 10 x triceps dips and 10 x box jumps.
-Day 6: MPW = 5 rounds : 30 x hip bridge, 15 x superman plank and 5 x side plank crunch.

FOURTH WEEK:

-Day 7: HIIT 14' (40''W+20''R) : x-burpees, 2 jack jumps+ 4 high knees, flutter risk squats and evan burpees.

-Day 8: AMRAP 15' (15'' between each exercise) : 30 x plank, 15 x sit ups, 30 x Russian twist and 15 x rope jump.

My story of crossfit!!!

This is my story and I would tell you every one of the stories I have lived. Hard, intense? Yes, but also fun :-)

-My first story should have begun on 13/1/16 but  I missed because I was sick.

-In my second story, on 15/1/16,  I couldn' t sweat, so I could not do exercise... but I didn't I was the referee of 3all my classmates! :-)

-My third story and the day of my premiere (20/1/16) :  My first training session was "for time-couples" and it was formed by: heavy wall balls, single rope and sit ups. But....what´s crossfit? My body is tired and it hurts and.... I HAVE A LOT OF STIFFNESS!!

-New story, new training....Although training is...not! On 22/1/16 we started the Nutritional Walk! Already you will be telling...

-My fifth story is in Group (27/1/16) I loved this day, my training was  AMRAP 15’ (30x hip bridge, 15 x partner row, 30 x single rope jumps, 15 x box jump) I managed to make 4 rounds and 2 exercises of the Fifth :-)

My body is slowly evolving...

-My sixth story begins on 29/1/16 and to finish the month we choose training EMOM 18’ (5 x tríceps dips , 5x broad jump (I have to improve this exercise)  and 5 x sits ups) 

I had a bad day and  I was halfheartednot....  i only had 15 seconds in each minute to rest  :-(

- My seventh story has many many repetitions... today, 3/2/16 "Descendent Ladder" with the exercises: Dead Lift, Back squats, Hip thrus, Shoulder press.

This training began with 12 repetitions. I reached did it in 14 minutes and 34 seconds.

- My story number eight was on 5/2/16 : The turn of the Nutritional Walk! 

-The nineth story (9/2/16) is special because the training was EMOM 15' and for the first time, we have been able to choose our own exercises10-2-16. I chose (17xrope jump, 7 x mountain climbers and 5x sumo squats) I like a lot this WOD so I had I had around 13 seconds to rest.

-We arrived to the history number ten! The day 22/2/16 was my workout of  5 rounds in which we could choose our exercises based on a few criteria. Mine were : 5 rounds: 10 x heavy ball (it was a basket ball), 10 x rope jump, 10 x squat back lungees (for me this ex is one of the most difficult and it had to be modified squats)   and 10 x burpees (modified burpees) . 

My time was 12 minutes... in this class I  worked much and very strong!

-If  the nineth history was special... the story eleventh, much more! 17/02/16: have I heard towels? Yes, towels to train!  The WOD was AMRAP 18' with 10 x plank slides, 10 x push ups, 10 x hip bridge (single leg), 1 x lie down climbling rope + froze squat  and 10 x back lunges. I can say that it was hard. However, this day was very cool.... I forget, I did 5 rounds!

-Story number 12! 19/2/16: NUTRIIIIIIIIIIITIONAL WALK

-This is coming to an end... my story number thirteen! 24/2/16 :  WOD is  HIIT 12' (50''W+10''R) and it was formed by six exercises:  Run+ burpees+ run+ squats+ run+ sit ups...Putting my body to the limit... and I know it!

-March arrives (2/3/16) ... and... the end of my hard but beautiful and beneficial experience!  CREATIVE TABATA 16'  4'= 8x (20''W+10''R) . My exercises were: TRX with my friend María, frozen squats and heavy balls in partners ( heavy, heavy,heavy ball....)

              

Here ends my sports story... My beautiful tale of crossfit!

Learning: Questions and interesting discussions on a healthy workout

One of the things that I liked most of our goals has been the questions and interesting discussions. 
I've done three debates, two with classmates and other with a  professional of crossfit: @Sergio_Trainer

I leave my questions and their answers.  I have learned so much from them and I have much thought my questions because I truly care about know the answer.

For this reason, I leave here my discussions because they might interest you:

                     

                                       
In addition, I have to say that I liked very much the idea to share this project on twitter :-)

Challenge: donate kilometers or repeats for "healthy bet"

When my teacher talked about applications to donate kilometers, I didn't know that she was talking about.

Now, I recommended you to use those applications. I've used #Runtastic and I have donated my km in #Iwopi.

It is very easy, you can go out to run, walk, bike and many more activities. The app is counting kilometers and finally, simply donate it. 

Although this is a part of our job and it has already finished, I'm going to continue donating because they are donations to good causes :-)

 



 These are some of the photos from my donations. I've lost some screenshots, but well, I hope that those are sufficient!

For the latest donation, I wanted to change and I have decided to do so. I've challenged my friend and she has challenged me to my and I have done it!
This challenge consists of:
  

                                                                                              

Training: developments in body composition

Talk about my weight has always been very difficult for me. However, since I started #DesWhyFit I've been slowly getting fatter and I feel great.

In the photos, I see my weight in January and my weight in March. But the really important thing is the body fat.

As you can see, my fat at the beginning of the project was 23.7% and fat mass, 11.9 kg. 
Now, my fat rate is 11.5% and my fat mass is 5, 8kg.  This is to say that I have improved!!!! :-)

If we talk about fat-free mass, before I had 38, 4 kg and now 45.5 kg. My mass index is 19, 6 kg/m2, 400 grams more than before.

If I leave the weight and mass on one side, I'd like to talk about what I feel in my body since I started.
I have to say that before this project, I not practiced sport because I have always associated the sport with weight loss. 
However, when I started the project I gave realized that doing sports also can gain weight, and much more, our body evolves in an incredible way. As a result, I feel an evolution in my body.
At the beginning, I  had many aches, pains and I  had to make more effort. Then, I went used and now, I like the idea to put my body the limit and give the best of me. 
I think that my muscles have been developed, and perhaps I'm wrong, but I notice my arms and above all my legs and my butt, harder, more exercised. 
It is true that my weight has gone up, but my teacher told me that it is normal, therefore doing sport, we always have more hunger. 

In short, I love my body has evolved. Perhaps physically not, but psychologically.  I am very proud of me.

I'M VERY HAPPY WITH MY RESULTS, CROSSFIT MAKES MIRACLES