9 Work Days!!! That is all I have until we are off to Lake Tahoe – Just 9 days….Yahoo! I had trouble sleeping last night because it was so HOT. I am so ready for some cooler weather. Oh and being in Lake Tahoe can’t hurt either 🙂 I was reluctantly up at 5 AM to get in my lower body workout.
5 minute Warm-Up on the treadmill
Quads
Squats – I think I can start 10 lbs heavier next time
12 reps at 50 #
10 reps at 60 #
8 reps at 65 #
6 reps at 85 #
12 reps at 70 #
Leg Extensions
12 reps at 35 #
Hamgstrings
Leg Curls
12 reps at 10 #
10 reps at 15 #
8 reps at 20 #
6 reps at 25 #
12 reps at 15 #
Straight Leg Dead Lifts
12 reps at 40 #
Calves
Seated Calf Raises
12 reps at 10 #
10 reps at 20 #
8 reps at 25 #
6 reps at 30 #
12 reps at 25 lbs
Angle Calf Raises
12 reps at 40 # (high point)
Abs~ performed VERY SLOW for each side no weights added.
Obliques – both sides with a crunch in the middle
12 reps
10 reps
8 reps
6 reps
12 reps
Leg Raises
12 reps
I did some stretching and reflected on my workout. I thought mixing up my routine would’ve made it tougher but I think I just need to add more weight to really feely the burn. I noted this for next time – I plan on squatting my weight some day and then some!
I knew exactly what I wanted to eat after my workout for Meal #1@ 6:25 am. I picked up some Nature’s Path Organic Flax Plus at Trader Joe’s this weekend.
I LOVED the nutritionals and the short, CLEAN ingredient list.
1/2 c Trader Joe’s 0% Greek Yogurt
1/2 c Trader Joe’s Low Fat Cottage Cheese
1 tsp drizzle Agave Nectar
3/4 c Natue’s Path Organic Flax Plus
Creamy, crunchy, sweet and GOOD! This totally hit the spot. I also broke out my new Starbuck’s Re-usable cold drink mug and filled it with Iced Decaf Cinnamon Vanilla Nut coffee with a splash of fat free milk.
I LOVE this cup because it doesn’t sweat and get things all wet. I STILL can’t convince The Husband to use his though 🙂 At exactly 9:30 am my tummy let me know loud and clear it was time for a snack. Meal #2 was a nectarine with 2 Low Fat Sargento Cheddar Cheese sticks. I heart fruit and cheese!
My co-worker and I headed out to the Napa Farmer’s market today and walked around. I managed to walk away with ONLY a few Heirloom tomatoes. I knew I didn’t need anything but I am always up for heading out for Farmer’s Market fun at lunch.
Yesterday, I broke out my Eating For Life Cookbook and decided to make up one of the recipes to have for lunches this week ~ SESAME BEEF. You can find the original recipe HERE.
I modified the recipe by adding some ginger, mushrooms, hot peppers, Teriyaki Sauce, cilantro and doubled the veggies. Ummmm…..does that count as following the recipe?! 😀
These are the EVIL Hot Peppers that lit my hands on fire when I chopped them up. Pictured with them is green onion and ginger.
You start out by browning 1/2 lb lean ground beef. Remove the beef, add 1 Tbsp sesame oil plus Napa Cabbage, Broccoli slaw and Shrooms!
Instead of Soy Sauce, I added 1 Tbsp Annie’s Naturals Organic Teriyaki Sauce – LOVE this sauce!
After the veggies have softened, add 1 c cooked brown rice (I used Trader Joe’s Frozen Organic Brown Rice nuked for 3 minutes) and your teriyaki sauce.
Return the beef to the pan, remove from heat and add cilantro.
Tadah! All done and ready to be gobbled up. Ok, so the book says 2 servings, I say 4 servings – seriously – look at that pan of goodness!
I served 1/4 of the recipe on top of additional Napa Cabbage and Broccoli Slaw.
And because EVERYTHING is better HOT, I added Srirachi Hot Sauce all over and a sprinkle of Sesame Seeds for fun. Delish!
Work flew by today and my lunch actually kept me full most of the afternoon. I knew I needed a snack since I was a little hungry but not starving, so I grabbed a 100 Calorie Pack of raw almonds for Meal #4 @ 5:05 pm. I snacked on these while I cooked dinner.
I am going to post dinner in a separate post so you have it for the recipes!
STAT RECAP:
Calories consumed: 1,270
Calories burned: 2,511
Steps taken: 7,361
Ratios: 30% Protein, 32% Carbs, 38% Fat (too much fat today – I guess the positive spin is it’s healthy fat :))
FUN LINKS:
* How many of you knew it was Yoga Month?! Me either, but, you can click HERE to get a FREE YOGA week at a studio near you – FUN!
* I LOVE Tosca Reno and all her Eat Clean Books. (Yes, I own them all and did the whole Eat Clean Diet last year. You can read my journal HERE.) I learned so much from her!. She has a NEW Clean Eating Cookbook coming out in October– yeah! I Pre-Ordered Mine already and you can too if you want to by clicking HERE.
Coming up next ~ TWO new healthified Body For Life Recipes involving Filet Mignon and Cheesy, Garlic, Bacon Red Smashed Potatoes. Sounds too good to be true, huh?! See you in a few!
yum i love that cereal! i have some at work right now! it is delish. i love that cup, i need to find one for my iced coffees. mmm your stir fry looks amaaazing!!!!
i still haven’t seen that reusable cold drink cup anywhere – it’s so cool!
Wow, the stir fry looks so good. I havn’t had a good stir fry in a while. Gotta whip one up for dinner one day.
Okay I seriously need to invest in that cup. I actually like to keep old iced coffee cups to reuse for iced coffee. Where’d you get it? At a Starbs?
Tay ~ If you are lucky enough to find them, I got mine at Starbuck’s. This is the first year I’ve seen them and they run out so fast. I am not sure if you can order them online or not, but, you could always try that maybe?
Yum! Sounds really good! I’ve been eyeing that Starbucks cup for some time.
Have you tried the cocoa almonds? I’m totally hooked.
Alicia ~ I really need to check out the cocoa almonds – you keep telling me about them and I keep forgetting to buy them. I am adding them to my list for the next go round – thanks for the reminder 🙂
That cup looks so useful! I’d love to find one for myself!
And the stirfry looks delish!
xo
K