Well, it was a busy weekend filled with the regular Independence Day festivities. Bbqs, beach, pool, fireworks, a road trip, and kids off of their sleep schedules. Fun! I'm going to start by going over the workouts over the last several days. Food intake was pretty much the usual stuff with some bbq stuff and sushi thrown in. I'll go over that briefly as well.
Friday, July 3rd -
Workout - spin class
My typical diet during the day, a bbq in the evening. I had some bbq chicken, potato salad, shrimp cocktail, mozzerella, proscuitto, roasted red pepper kabobs, and then a fondue bar! Of course I had to have a few each of marshmallows, pound cake, and strawberries dipped in chocolate.
Saturday, July 4th -
New Rules of Lifting for Women, Workout B
Warm up - bike 5 mins plus bridges
deadlift 45x5 warm up, then 3x8 - 70, 75, 85
db shoulder press 10x5 warm up, then 3x8 - 12, 15, 20
wide grip lat pulldown 3x8 - 60, 70, 70
lunge 3x8 - 15, 15, 20
swiss ball crunch 3x15
cool down - 5 mins bike plus stretching
Weight portion of this workout was 28:35, altogether about 40 mins.
Eating was the usual stuff during the day. We ordered sushi for dinner. Salmon sashimi, spicy tuna eel avocado roll, and a shrimp tempura roll.
Sunday, July 5th
OFF from workouts
We traveled up to Long Island which isn't that far mileage wise but traffic is just terrible. It was about 3.5 hours each way. I had my normal green drink and green tea then greek yogurt/nuts for a snack. From there I'm just all over the place. I had some of my cousin's sangria which was fabulous! I made good choices at the buffet considering the options. I had salad and chicken franchaise. I stayed away from sausage and peppers, six foot subs, creamy mac and potato salads etc. but of course I had to have a piece of special made strawberry shortcake and a small brownie for dessert. Ugh! I'm a sucker for dessert!
This brings us to today Monday, July 6th
Workout - spin class
Back to the grind of clean eating. Here's what I ate today:
1. after workout - syntrax nectar protein drink
after shower - green drink w/1 tblspoon flax oil, green tea
2. Fage 0% fat plain greek yogurt w/fresh picked blueberries (my mom picked them on Saturday), mrs mays nut berry crunch
3. cold thai green curry shrimp and veges w/ 1/4 cup white rice. I was at the beach and this tasted yummy cold!
4. watermelon and blueberries, mrs mays nut berry crunch
5. 2 egg white, 1 egg omelet w/roasted vegetables (sliced green and yellow zucchini, thin sliced red onion, red pepper tossed w/EVOO, italian seasoning and salt and pepper then roasted in a 425 oven for 20 - 25 mins stirring occasionally so onions don't burn), feta cheese, and 1/2 avocado, green tea
6. snack pack cottage cheese w/sliced mango (SO good!), nut and seed crunch
Tomorrow morning I'll be doing one of two bonus workouts at the end of Phase 1 of NROL4W. I'm looking forward to seeing how strong I've gotten.
The plan for this week:
Monday - spin
Tuesday - lift
Wednesday - track sprints at the crack of dawn
Thursday - lift
Friday - spin
Saturday - OFF
Sunday - not sure yet
Separately, I was just thinking about my every day activities and chores and how it really requires me to be in good physical shape. When I think back on today, I can come up with a bunch of instances where I needed some foundation of functional fitness to complete tasks.
1. carrying and loading laundry
2. packing the truck with beach gear
3. getting the kids into the truck. I am still required to have my daughter in an infant carrier until she is a year old. That car seat with her in it heavy!
4. unloading the car for the walk to the beach
5. dragging the stroller and beach caddy in the sand and back
6. unpacking all our beach stuff, then packing it back up
7. doing laps in the pool with my son for a 1/2 hr this afternoon
8. unloading, folding, then carrying laundry back up the stairs
9. bathe and play with the kids
It's alot to do in a day! I am exhausted just typing it. I was pretty winded after the stroller drag in the sand. I am not one for monitoring numbers in heart rate or calories but I am curious about this task. I am thinking about blowing the dust off my heart rate monitor the next time I'm going to beach to see just how hard I'm working :).
Discipline and Squats
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