Whew! What a day! Since I missed my run yesterday, I wanted to fit it in first thing this morning. So I headed to the gym since I got up a little late and needed to get in and out ASAP!
Workout: This morning I hit the gym first thing to make up for my run yesterday.
- Warm-up – 10 mins walking speed 3.5-4.0
- Run – 40 mins speed 5.5-6.2
- Cool down – 10 mins walking speed 4.0-3.0
Todays Eats…..
Breakfast -
Breakfast Smoothie
- 1 cup of Greenwise Organic Light Vanilla Soy Milk
- 1 cup of Spinach
- 1/2 cup frozen blueberries
- 1/2 banana
- 2 Tbsp Living Harvest Hemp Protein Powder
- 1.5 tsp Hershey’s Cocoa Powder
Snack:
1/2 Banana (Unpictured)
1 Kashi Roll Bar (part lunch – part snack)
Kashi Bar
I’ve never tried this bar before and it was a little harder and chewier than I thought, but it was very good - stats were good too – 12 grams of protein!
Lunch – Today I went with a pita sandwich!
- 1/2 whole wheat pita bread
- Canned Tuna
- Some goat cheese crumbles
- Diced cucumber
- Chopped fresh spinach
Pita Sandwich
Dinner:
Pita Pizza – I love these – Here’s what all was on here
- 1 whole wheat pita bread
- 3 Tbsp homemade tomato sauce
- 4 green olives
- 1 shredded chicken tender – cooked over night in the crockpot with onions, bell pepper, tomatoes, garlic, coriander, cumin, salt and pepper
- goat cheese – raw and crumbles
- 1/2 roma tomato
- cucumber
- sautéed mushrooms
I also roasted some cauliflower – 3/4 head of cauliflower, chopped up, tossed 1 Tbsp olive oil, garlic powder, salt and pepper. I threw all of this into a ceramic dish and roasted on 400 degrees for about 25 mins. Than I put a little pat of earth balance spread in here for just a touch more of flavor.
Pita Pizza & Roasted Cauliflower
Dinner was so yummy!
2nd Workout: After work, Julie and I headed to my gym to crank out another tough circuit training session. Here’s what I did:
Circuit 1
- Dumbbell Back Row – 8lbs – 15 reps
- Static Lunges – 25 each leg
- 1 min cardio – treadmill – level 10 incline; 5.5 speed
Circuit 2
Dumbbell Row – 8lbs – 15 reps
- Hamstring Curl – 15 reps
- Step Ups – 20 reps each leg
- 1 min cardio – Ran up 6 flights of stairs
Circuit 3
- Crabwalk 10 steps forward; Reverse plank – 10 leg lifts; Crabwalk backwards; Reverse plank – 10 leg lifts
- Superman – 20 reps
- I min Cardio – treadmill – level 10 incline; 5.5 speed
Circuit 4
- Pendulum Lunges w/ Hammer Curls 10 reps – lunge forward w/ Right leg, lunge backward with right leg – repeat on left side – this equals 1 rep
- Static Lunges
- 1 min Cardio – Jump Rope 1 min
Circuit 5
- Pelvic Thrust w/ Leg up – 10 per side
- Toe Touch Crunches – 20 reps
- Ab – Suit case – 30 secs
Yesterday, Julie gave me this sheet to kind of check off my various food groups based on the American Diabetic Association (ADA): Starch, Fruit, Veggies, Milk, Protein, Fats. It’s supposed to take the place of counting all of the calories because the portion sizes and the number of items in the groups should all add up to 1200. I found a good list of the exchange items and portion sizes here. I think this might be a little easier to keep me accountable, just as long as I recognize what an actual serving is, which most people, including myself, often under count. So, well see if this works for me in controlling what I eat.
Peace Out.
Well, I’m watching a little
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