Trainer Jo's favorite diet cheat treat

Dunkin Donuts Turkey Sausage Flatbread Sandwich






Egg White Turkey Sausage Flatbread

Nutrition Facts
Serving Size 1 Sandwich
Servings 1
Calories 290
Fat Cals Fat 70
Calories: 2,000

Total Fat 8g 12%
Sat/Fat 3g 15%
Trans Fat 0g
Cholesterol 20mg 7%
Sodium 600mg 25%

Carbs 34g 11%
Fiber 3g 12%
Sugar 6g
Protein 21g

Vitamin A 8%
Vitamin C 6%
Calcium 30%
Iron 15%

Split your workout up into shorter bouts for better fat burning

To paraphrase it all into layman's terms:
This is a 2007 study performed at the University of Tokyo that states that repeated bouts of exercise acumulating into 30 minutes, enhanced fat metabolism better than one bout of 30 minutes of exercise.... HMMMMMMM

So if you normally do 30 minutes of moderate intensity cardio, imagine how much more fat you would burn if you split it up into three 10-minutes bouts of INTENSE exercise! ! !




J Appl Physiol. 2007 Jun;102(6):2158-64. Epub 2007 Feb 22.
Enhancement of fat metabolism by repeated bouts of moderate endurance exercise.

Goto K, Ishii N, Mizuno A, Takamatsu K.

Department of Life Sciences, Graduate School of Arts and Sciences, University of Tokyo, 3-8-1 Komaba, Meguro-ku, Tokyo 153-8902, Japan, and Institute of Sports Medicine, Bispebjerg Hospital, Copenhagen, Denmark. kagotoh@mac.com
Abstract

This study compared the fat metabolism between "a single bout of prolonged exercise" and "repeated bouts of exercise" of equivalent exercise intensity and total exercise duration. Seven men performed three trials: 1) a single bout of 60-min exercise (Single); 2) two bouts of 30-min exercise, separated by a 20-min rest between exercise bouts (Repeated); and 3) rest. Each exercise was performed with a cycle ergometer at 60% of maximal oxygen uptake. In the Single and Repeated trials, serum glycerol, growth hormone, plasma epinephrine, and norepinephrine concentrations increased significantly (P<0.05) during the first 30-min exercise bout. In the Repeated trial, serum free fatty acids (FFA), acetoacetate, and 3-hydroxybutyrate concentrations showed rapid increases (P<0.05) during a subsequent 20-min rest period. During the second 30-min exercise bout, FFA and epinephrine responses were significantly greater in the Repeated trial than in the Single trial (P<0.05). Moreover, the Repeated trial showed significantly lower values of insulin and glucose than the Single trial. During the 60-min recovery period after the exercise, FFA, glycerol, and 3-hydroxybutyrate concentrations were significantly higher in the Repeated trial than in the Single trial (P<0.05). The relative contribution of fat oxidation to the energy expenditure showed significantly higher values (P<0.05) in the Repeated trial than in the Single trial during the recovery period. These results indicate that repeated bouts of exercise cause enhanced fat metabolism compared with a single bout of prolonged exercise of equivalent total exercise duration.

PMID: 17317872 [PubMed - indexed for MEDLINE]

Trainer Jo now recommends MD Bistro for easy diet meal delivery

Trainer Jo's Circuit 1 routine w/ Jamie Spenner

Olympia Weekend..... 2 more days! My plans for the event

I can't beleive it; the 45th Olympia is THIS weekend right here in Las Vegas. Another year has passed. I am so ready to hit the expo and meet up with my friends from all over the country . I hope there is more booths this year because last year you can tell the the state of the economy.

At 12:00, the Flex Bikini Model Search semi-finals will take place, immediately followed by the Muscle & Fitness Magazine Male Fitness Model Competition (I gotta see that one.. I hope it's successful and leads to a new male fitness model division within the NPC/IFBB federation... the guys deserve it)

Anywyays

Friday I plan to enter the Flex Bikini Model Search then head to the Weider booth to enter the Fitness Model search there. Egg whites International booth, Bodybuilding.com booth, BSN, and just chill. Then off the prejudging. Hopefully I can score a free ticket to it.

Saturday is the final call for the Flex Bikini Model Search. If I don't place, then I'll be hitting up the Wilhelmia booth for their fitness model search. And all the other booths I missed. I am sure there are parties galore; its just a matter of which one do I want to go to. And of course, the Olympia at the Orleans.

Sunday is another bikini model search. My friend Marc Thyssen has been promoting it and it's at Moorea Beach at the Mandalay Bay. IT's from 11 to 6
Go to this link for more info.
http://www.facebook.com/Josephine702?v=app_2344061033#!/event.php?eid=144268448941857&index=1



Saturday Night

Cheat at Menchies... not really... but really!

I love frozen yogurt, and even when I am dieting for a shoot or competition, I incorporate this once or twice a week into my progam. HOW? Simple.... after an intense interval workout (I mean level 4 & 5 on a scale of 1 to 5) or for breakfast before an uphill run. I live a mile from a Menchies (yeah, I'm lucky). So I will wake up, take my aminos and protein, grab a yogurt and drive to the mountain, where I will burn the whole dang meal off in 30 minutes!

A 3 oz Menchies frozen yogurt is.... NO TOPPINGS

My favorite! Peanut Butter
-140 kcal (50 Fat) 5g Fat (2.5g SatFat) 19g Carbs (13g sugar) 4g Protein

Sugar Free Chocolate
- 80kCal (0) 0g Fat (0g) 17g Carbs (6g) 5g Protein

Sugar free Raspberry
- 70 kCal (0) 0g Fat (0g) 17g Carbs (5g) 4g Protein

Sugar free Strawberry, strawberry banana & Vanilla
- 80 kCal (0) 0g Fat (0g) 16g Carbs (6g) 4g protein

Sugar Free Blueberry
-80 kCal (0) 0g Fat (0g) 18g Carbs (5g) 4g Protein



The calorically priciest one on the menu is Reeses Peanut Butter
- 189 (32) 4g (0g) 36g (25g) 5g 13%




Go to http://www.menchies.com/ni.php
for the rest of the flavors

Today's workout

20 minutes, level 4 Stepmill

5 x ..... (with 10 seconds between sets to transition)
- 30 seconds of 100-lb leg presses (x25)
- 30 seconds push ups (28)
- 30 seconds alternating split jumps (11 per side)
- 30 seconds jacknife situps (15)
- 30 seconds jump squats (24)
- 30 seconds mountain climbers (35 per leg)

Followed by
3 sets of 20 dumbbell overhead presses
3 sets of 15 dumbbell scaptions
3 sets of 25 weighted theraball crunches

Cooldown and stretches