As you all may remember, blisters kept me out of the gym all week. Bummer! Luckily, they had healed well enough for me to go for a run yesterday. I completed 2.5 miles before completing a 10-minute ExerciseTV workout and my at-home lower body routine.
Lean Leg Routine (It’s cool because it rhymes.)
- *Complete 15-20 reps of each exercise (I mostly did 20) in three sets.
- Fire Hydrants (side leg lifts from table position)
- Bridge Pose with Leg Cross & Extension (booty burner!)
- Donkey Kicks (I straightened my leg and used a resistance band.)
- Lying Leg Lifts/Adductor Lift (inner thighs)
- Regular or Walking Lunges (walking are best)
- Plie Squat with Calf Raise
This week, my workouts were something like this…
- Monday: Exercise TV Warmup, Bootcamp BodyRock
- Tuesday: I Forgot My Cardio (oops), Lean Leg Routine
- Wednesday: 30-min Kickboxing DVD, Arm Work at Home
- Thursday: REST
- Friday: 2.5-mile run, Exercise TV 10-min Cardio, Lean Leg Routine
- Saturday: 4-mile Walk with Kev & Maybe Pilates
I also tried out one of my EAS goodies in a new way. I am going to save the rest of them for on-the-go moments, but I wanted to see how they’d taste in a smoothie.
In goes the spinach…
Mix with a bit of strawberry (or chocolate) Myoplex Carb Control shake – add more (but not quite all) of the shake with a frozen banana…
And get a huge bowl of frothy, smooth goodness! You can’t taste much strawberry, and you can’t taste any spinach. It’s banana with a hint of berry. As stated, I probably won’t be making this again, but it was quite tasty. Not to mention, my ingredients made waaaaay bigger smoothie than I thought they would (especially because of it’s extra froth volume)!
I need to walk with Kev and work to do around the house before we have guests over tonight, so I better get going. Have a great weekend!
Happy Friday! Are you as happy as I am that the weekend is upon us? Of course you are. What a silly question!
All three tasted great. The chocolate ones reminded me of chocolate milk, yet I still think I preferred the strawberry.
The strawberry flavor I received is the EAS Myoplex Carb Control shake. The body recovers most effectively when a post-workout meal or snack contains both protein and carbohydrates. The shake gave me lots of protein, and the apple gave me the fibrous carbohydrates to keep me full and repair my muscles. Not to mention both pack very easily!
The shake that was best for me, however, was the EAS Myoplex Nutrition Shake. This one has a screw cap that allows me to only have half at a time. Refueling within thirty minutes of your workout yields the best results, but I usually wait 1 hr and 45 minutes due to my shower time and commute to work. I can have half of this bottle right after my workout, seal it, and have the rest of it with oats or a piece of fruit when I get to the office.
Here’s the breakdown on my goodies:
|Nutrient Data||Myoplex Carb Control Ready-To-Drink||AdvantEDGE Carb Control Ready-To-Drink||
Myoplex Strength Formula Ready-To-Drink
|Cal from Fat||30||25||25|
As you can see, the AdvantEDGE Carb Control shake has only 110 calories and 0 sugars for its 17 g of protein. Sweet.
As my regular readers know, I try to stick with “real” foods when possible, but I think these are great on-the-go helpers to keep me on track. If you have time, I recommend their website. I checked it out earlier and was pleased at the amount of helpful articles, product descriptions, and even demonstrated strength exercises.
Have you tried EAS products? Do you have a favorite go-to protein?
I feel that I should mention that I skipped yesterday’s workout, and I had a hunk of cake for snack. Wow. This has not been the best week for me!
Luckily, my blisters are healing really well, and I am going for a run today. Hopefully I’ll run myself right back on track with my workouts and eating. K, out the door now!
Have a great weekend! Check back tomorrow for a recipe and a workout!
Happy Friday Eve! See, when it’s one of those weeks when I can’t believe it’s only Thursday, I like to refer to the day as Friday Eve instead. It sounds better, doesn’t it?
I have a few opinionated tips for you all today. The post is really pretty scatter-written because I’m scatter-brained right now. Bear with me.
1. When swinging weights or kettle bells around “at tempo” during a workout, don’t hit yourself in the knee. It bruises. It hurts.
2. If you must go for a frozen meal, but an Evol dish. I had my first one yesterday, and it was quite tasty.
They’re healthy, gluten-free, and even the ingredients are attractive!
3. If you’re doing one-legged dead lifts, be sure to count how many you do. I definitely overdid it on Tuesday, and it felt like I got kidney punched on both sides. I was sore all day yesterday!
4. Have a backup plan. On Monday, I gave into office pressure and had Mayfield Mint Chocolate Chip Select ice cream. It was awesome. Yesterday, I refused soft, fresh, delicious-smelling cookies. Instead of grabbing a cookie, I had decaf vanilla chai tea. Was it as good as a cookie? Not even close. Did I feel a lot better about myself (especially a lot better than Monday)? Heck yes. Thank goodness for backup plans!
5. Don’t stress! I’m busy and a little stressed at the moment with work and my friends’ inability to plan. I’m also frustrated that I can’t find the answers I want for the blog. I’d hoped to be self hosting by now with a slightly different look. As you can see… I am not.
Thanks for reading. I hope you took away at least one useful tidbit of knowledge!
What’s the best frozen or pre-prepared grocery meal you’ve had lately?
This WIAW is brought to you by the leftovers in my fridge, and by the letter W (Actually, by the letters W-I-A-W, for What I Ate Wednesday).
First breakfast has been a slice of 100-calorie whole wheat bread. As much as I love Trader Joe’s, I have to admit – I dislike their bread. No. I despise their bread. It’s awful. I woke up very hungry yesterday, so my slice also included a glob of peeb (peanut butter). Yup – the bread tasted much better!
Sorry – No Pic!
Second breakfast all week will be an EAS shake and an apple. I like to think it’s a very-repairing and easily-packable, post-workout breakfast.
Lunch is just about as lazy as that breakfast. For three days, I’m having Applegate Farms deli turkey with flavorless TJs bread. I go out of my way to make it special by adding a little lettuce and Dijon mustard. I know, I know – I shouldn’t work myself so hard. ::wink:: I am eating a daily veggie along with my sandwich.
For snack, I’m eating logs all week. (I guess ants on a log are just logs without the ants, right?) Actually, I had a bit of ice cream Monday, but for the rest of the week, it is celery and peeb. (Stupid office treats got the best of me!)
Monday and Tuesday’s dinner was a taco-fajita-thing. It consisted of spices, bell pepper, onion, green chilies, salsa, and lean ground turkey (browned and drained). Kevin had his with fat-free refried beans and tortillas. I threw mine atop lettuce. Both versions were incredibly quick and easy.
Tonight’s dinner will be fish, rice and spinach. I’m actually kind of excited about it. My evening snack has been popcorn every night so far, but I think I’ll throw some tea into the mix tonight.
Be sure to check out Peas & Crayons for more fun meal ideas!
What’s the best thing you’ve eaten this week?
Busy busy busy! I am actually up at 5:15 in the morning! Being this busy on a Saturday would normally be a bummer, but since it’s all for the sake of good times, I’m not complaining.
Here was last night’s healthy dinner:
I planned to try a dish from my Peas and Thank You cookbook, but I decided that was going to take way too much time and energy. I modified it and was relatively pleased. The sauce was good but a wee bit too tangy for me. I’ll definitely make it again, but I won’t add the full amount of apple cider vinegar. Kevin and I enjoyed this meal with chilled pinot grigio.
Here were my workouts for the week:
- Sunday: Cleaning House (That’s kind of a workout, right? It’s exhausting!)
- Monday: Elliptical (25 minutes with intervals), Leg Day with Reps in the 12-15 Range
- Tuesday: 99 Workout (with very modified pushups)
- Wednesday: Run (2.5 mi), Back Day with Reps in the 8-10 Range
- Thursday: Skip! (my body needed rest, though I did take a 30-minute walk)
- Friday: Arc Trainer(30 minutes), Arm Day with 3 Sets of 8-10 Reps
- Saturday: Run (2 mi, super speedy), I *would* do pilates if I had more time
I don’t plan on eating “clean” all weekend, but wish me luck on doing better than last weekend. Baby steps!
Ooohhhh by the way… aren’t these gorgeous??? I didn’t order them, but I was drooling over my keyboard when I saw them yesterday.
Are you busy this weekend, or are you just busy relaxing?
TGIF Y’all! Whew – it’s a good thing today’s Friday; I’m not sure I could put in one more day of work. I think everyone who put in their 40 this week deserves a pat on the back, or at least a beer… but that’s just my opinion.
In my WIAW post I said I was having raspberries in my protein oats all week, but I changed it up a bit. When I saw the farmer’s stand still had fresh, local peaches, I couldn’t help myself.
You know what else is awesome? These 2 beers I tried last weekend. I didn’t take notes, so instead of doing a full review on only 1, I decided to combine 2 mini reviews in 1 post.
It’s a very hoppy ale that has the flavor of an IPA with a hint and backbone of a wheat. It’s a hybrid of sorts. No matter the official label, I call it darn tasty!
For months I looked all over town to get my hands on a six-pack or fresh pint of this. I finally got lucky at a specialty shop – though they only had 5 in stock. The shop charged $2.25 per bottle, so I only got 4. At 7.5% ABV, I guess I didn’t really need too much of this stuff anyway.
I think this one’s more of a C- or B-grade beer. I like the spice, but something about it just doesn’t seem authentic. (I have no better way of describing it.) Brooklyn Brewer’s Post Road is also too light on pumpkin flavor.
Luckily, I enjoyed this beer while sitting around a fire pit with some friends. It was definitely the perfect context for the season’s first pumpkin brew.
Have you tried any new beers lately? What’s your favorite pumpkin brew?
PS: For those of you following my tweets, last night’s hair appointment was very relaxing!
Food pushers planned an ice cream social at the office yesterday, and I did not eat any ice cream. Not even a cone, y’all – this is serious. Given my overall lack of willpower and my infatuation with sweets, this is good. Really good.
I’m not the only one who fought the urge to partake. I’m not sure why companies don’t just offer fruit socials or tea time instead. Many health insurance providers give discounts for employees’ healthy actions, so why is our insurer cool with this? It just sounds hypocritical to me.
I am skipping today’s workout. I hit the gym kind of hard yesterday morning, and my body was dragging the rest of the day. I’ve been in a slump all week, so I think rest is more important. I only hope I’m not getting sick. I have started to hear coughs and sniffles in the office. Yipes!
Here’s a makeshift version of the recipe I promised yesterday. I was inspired by the Whole Foods recipe I saw on Brittany’s blog. It’s not hot n’ spicy; it just contains a lot of spice. You could easily spice it up if you wanted though.
I’d love to provide the nutritional information for this, but my numbers are very different from Whole Foods. This is partially because I used different lentils and changed things a wee bit, but I’m still surprised at the size of the variance.
Indian Spiced Lentil Soup
- 8 cups low-sodium vegetable broth
- 1 medium yellow onion, chopped
- 1 bell pepper, chopped
- 1 clove garlic, minced
- 1 TBS garam masala
- 1-2 tsp turmeric
- 2 cups orange lentils (Next Time I’d Use Green Lentils)
- 2 (15-ounce) cans no-salt-added diced tomatoes
- 1 tsp red pepper flakes (More If You Like it Hot)
- 3 handfulls of kale leaves, torn into bite-size chunks
- 2 tsp cumin (I Didn’t Add This But Might Next Time)
- 1-2 carrots, chopped (I Didn’t Add This But Might Next Time)
- Prep all your ingredients (washing, chopping, rinsing the lentils)
- Put everything in your slow cooker except for the kale. Give it a stir.
- Here’s the hard part… turn the slow cooker to “low.”
- Let the slow cooker do the work for about 8 hours.
- Add the kale in the last hour of cooking. It’s firm, but that’s better than mushy.
***I was running low on time and cooked mine for 3 hours on high. I added kale for one additional half-hour. This was okay, but I wish it had cooked a bit longer.
Why is this adapted recipe awesome?
If you don’t mind eating the same thing all week, this is a great lunch. Although I ate it without sides, I think naan would pair well with the meal.
In addition, according to the American Cancer Society, turmeric might be able to slow the growth of some cancers, help lower “bad” cholesterol, serve as an anti-inflammatory, and more. Gotta love spices!
Have colds started circulating in your area yet? Do you love your slow cooker as much as I do?
Sure, you can enjoy foods in bowls all year long, but this week is super for bowl meals. It’s a little cooler, and meteorologists call for rain almost every day. Sounds like bowl weather to me!
My pre-gym breakfast is a rice cake with a spoon of peeb.
My post-gym breakfast, which is a few hours later, includes 1/3 cup of oats, 1 scoop of natural vanilla whey protein, a dash of cinnamon, and 1/5 cup of raspberries. Raspberry + Vanilla = Yummy Combo.
On Sunday, I made a lentil soup in the slow cooker. You can check back tomorrow for the recipe. It’s perfect for these rainy days!
Snack is sadly bowl-less, but it’s delightfully delicious. I am having a Fuji apple and hardboiled egg each day (M-F).
Dinner alternates throughout the week. Last night I had a Gorton’s Signature Grilled Tilapia over brown rice and spinach. That meal didn’t actually require a bowl, but why stop a good thing?
I wish my after-dinner snack required a bowl (read = ice cream), but I’ve actually been pretty chill with the snacks lately. Tea, an Eat.Think.Smile bar or popcorn has done the trick.
Have you been in a snack-y mood lately? Does the weather influence your eating?
I feel like I should throw in a tidbit about my workout from yesterday. I did Katy’s 99 workout since it looked challenging and Hayley gave it such a rave review. Wow. My arms were tired!!! My push-ups were definitely modified – all 484 of them! I actually skipped the first half of the squats because I forgot about them, but I still got a good workout without them.
Be sure to check out Peas & Crayons for other great meal ideas, recipes, and on-the-go lunches!
I know low-carbohydrate diets work for some people (even though most gain weight as soon as they re-introduce carbs to their diets), but for various reasons, it just doesn’t work so well for me. Here are my non-nutritionist/non-dietitian thoughts…
- I crave what I can’t have. I’m like a 4 year-old. When something’s off-limits, I want it more than ever. I tried the South Beach Diet back in the day. I think I made it 4 of the first 14 days of the plan. Fail.
- It is expensive. Did anyone else notice how low-carb diets fizzled when the recession hit? Steaks, fresh veggies, and plain Greek yogurt are not cheap. Brown rice, lentils, and sweet potatoes are budget friendly!
- Long-term low-carb diets *might* harm organs. I read this somewhere and cannot find the source to back up my claims. Nevertheless, I can see how organs would feel the strain after time. I think the biggest hit are the kidneys and brain, but many sources claim low-carb diets are totally healthy. This Mayo Clinic nutritionist says the diet is for short-term use only.
- Carbs have fiber and a little protein. – Prime examples include tempeh, oats, and beans. These can help you feel satisfied and keep you full.
- I like carbohydrates. Weight loss (or maintenance) shouldn’t be torture; it should be manageable and sustainable. If you just loooooove chocolate and ice cream, don’t give up sweets. If you loooooove salty foods, make healthy alternatives. When you nix the things you really enjoy, you’re setting yourself up for failure. I don’t like failing, so I don’t give up carbs.
To prove my carb love, here is a picture of last night’s dinner.
I prefer more balanced meals, but given my current kitchen constraints, this is all I attempted. [We've had no water in the kitchen (including dishwasher) since Thursday. The installation of the new counter tops this past Friday required us to cut off the water until we can get a plumber out here.]
What do you think of low-carb diets? Do they work for you? Have you tried other diet crazes?
On a side note… ’twas the last day for nude pumps, which is sad. Methinks it’s time for boot season though, which is glorious!