Daily Archives: November 22, 2009
Posted by Susan
Mmmm…I got to enjoy every little bite of my s’muffernutter breakfast cookie this morning.
Deb and I were discussing the importance of the protein powder in the breakfast cookie today. It really does act as the “binding agent.” The thick goo it creates when mixed with your liquid is what hardens the cookie in the fridge overnight, not the nut butter. But for all you other bloggers out there who don’t use protein powder, do your cookies still work without it? Wouldn’t it be a mushy mess you have to eat with a fork?
I don’t usually bring bars as snacks when I know I’ll just be at the office, but I’m too excited to try out my new bar finds! Today’s pick was the KIND Fruit & Nut in yoghurt coating.
I didn’t know KIND had a special “nut blend,” or ”fruit blend” for that matter. I must remember to never sell a bar with the same combo :P
A little low on the protein, but it is just nuts and dried fruit. Usually I like to pair high-carb bars with a piece of cheese to even things out, but this is a little too high-calorie for that.
The yoghurt coating was actually too thick for my liking. I didn’t realize it was coated on the bottom too. Otherwise it was a verrrry yummy bar. The nuts were toasted to perfection. The brazil nuts in particular were delicious!
Oh, and as for the PB&J Larabar, Ellie and I are looking into why the Canadian and UK versions have added refined sunflower oil. But she did inform me they don’t count calories from fibre in the U.S, and that’s why the calories were listed as higher. I didn’t know that!! No wonder my “Fibre 1” cereal has twice the number of calories as the American “Fiber One” version.
Lunch was more Yves cajun chicken slices with swiss and veggies.
One thing that sucks about making lunch the night before is that my bread gets soggy. Boo. My office needs a george foreman grill.
I did little lily dawdling after work and hit up the gym almost right away. I was excited to make up for my lazy Saturday! (and Friday)
0:00-3:00 – 3.5 mph
3:00-5:00 – 5.6 mph
5:00-6:00 – 5.8 mph
6:00-7:00 – 6.0 mph
7:00-8:00 – 6.2 mph
8:00-9:00 – 6.0 mph
9:00-10:00 – 6.2 mph
10:00-11:00 – 6.4 mph
11:00-12:00 – 6.2 mph
12:00-13:00 – 6.4 mph
13:00-14:00 – 6.6 mph
14:00-15:00 – 6.4 mph
15:00-16:00 – 6.6 mph
16:00-17:00 – 6.8mph
17:00-18:00 – 6.6 mph
18:00-19:00 – 6.8 mph
19:00-20:00 – 7.0 mph
A1 – Romanian deadlift to row:
3 sets @ 50 lbs x 8
B1 – Wide-grip lat pulldown:
3 sets @ 55 lbs x 8
B2 – Dumbbell chest press:
3 sets @ 20 (ea) lbs x 8
C1 – Tricep cable pulldown:
3 sets @ 25 lbs x 8
C2 – YTWL:
3 sets @ 7.5 lbs (ea) x 4 (each letter)
0:00-1:00 – level 8
1:00-2:00 – level 9
2:00-3:00 – level 10
4:00-5:00 – level 11
5:00-6:00 – level 12
6:00-7:00 – level 13
7:00-8:00 – level 12
8:00-9:00 – level 11
9:00-10:00 – level 10
Plank – 90 sec
Side plank – 30 sec each side
Plank with elbows on stability ball – 60 sec
Stability Ball Jackknifes – 12 reps
Stability ball roll out – 12 reps
Plank Rotations – 2 minutes, 15 sec each rotation
0:00-1:00 – level 8
1:00-3:00 – recovery @ level 10
3:00-4:00 – sprint @ level 18
4:00-6:00 – recovery @ level 10
6:00-7:00 – sprint @ level 18
7:00-9:00 – recovery @ level 10
9:00-10:00 – sprint @ level 18
10:00-12:00 – recovery @ level 10
12:00-13:00 – sprint @ level 18
13:00-15:00 – recovery @ level 10
Stretching :) Think I’ll do another stretching post with my routine soon…
Well congrats to you if you read through all of that! Abridged version is that it had medium & high intensity interval cardio with upper body and abs. This was by no means a short workout, took me almost an hour and 20 minutes. But I was having fun, it’s how I like to spend my Sunday afternoons :)
I was definitely running on empty by the time I came home though, so I immediately replenished with a smoothie.
- 1 cup unsweetened vanilla almond milk
- 1/4 cup cottage cheese
- 1 scoop ISO Lean peach-mango whey protein powder
- 1 cup frozen strawberries
Then I got started on dinner! A roast dinner. I threw another bird in the oven. Dang, this is so easy! No pictures of the carcass, but I just rinsed off the small chicken, stuffed it with a head of garlic, lemon quarters and a small bunch of thyme. Rubbed some salt and pepper on it then cooked in a 425F oven for 90 minutes. So frickin easy.
I actually kept the chicken in for five minutes longer tonight, but I don’t think I needed to. It was crazy delicious. I can’t believe it took me this long to get the nerve to roast chickens.
On the side are sweet potato and carrots tossed in balsamic vinegar and maple syrup and roasted in a separate pan. Then some frozen brussel sprouts in a little pepper and Earth Balance.
How’s that for a Sunday dinner? One of the few times I wish didn’t live alone are occasions when I have a wonderful meal I want to share. At least I get the leftovers all to myself ;)
November Goal Check-In
Three weeks in! Already got ideas swimming in my head for next month ;)
Have fun workouts.
First, I only made it to one yoga class and didn’t do any at home. Fail on that front!
Monday – I got my BodyStep on and stepped my little heart out. It was spectacular.
Tuesday – Surprisingly quick 5k run outdoors because it was too beautiful to stay inside, then an evening BodyFlow class to streeetch it all out.
Wednesday – Spin class with Chris. SO much fun!
Thursday - Missed BodyPump but came up with a lifting sesh of my own.
Friday – Impromptu lifting sesh left me waddling. Day off.
Saturday – Another day off. Needed to fully recharge.
Sunday – Amaaaazing and energetic weight and HIIT workout at the gym.
Be less complacent with food.
My experiment with temporarily tracking calories again was a success. Even though I’m no longer doing it, I find it got me in that mind set of just being aware again. As a side note, I’m also doing much better at not counting in my head. I haven’t a clue what any of my meals were today, and I don’t care! :P
Get more sleep.
Well almost sleeping through work yesterday helped! :P To be honest, going from crazy early morning shifts to evening shifts really messed with my body clock this week. I was going to bed too late, but waking up too early. Perhaps I should re-introduce the afternoon nap…
Make it through the last month of work with a positive attitude.
Not gonna lie, it’s getting worse by the day. But I do find myself appreciating my co-workers more. The job itself may not have been for me, but I worked with really good people.
Try my best to not let anything hold me back.
I’ve finally buckled down and decided to follow what I’m truly passionate about. For the first time in my life, I feel really excited and confident about my future.
Figure out a way to get into the holiday season.
I bought my first Christmas present today! You’re going to love/hate it mom ;)
Spend more time with my grandparents.
I haven’t spoken to any of them this week :(
Be more honest with people.
Ohman, I was the most honest I’ve been in a long time this week. I’ve always known it’s important to be honest with the people you love, but this week just reiterated how important it is. Sometimes you hurt people more by not telling the truth than if you were just honest.
Look for a job.
Got a job interview at Starbucks tomorrow ;)
Start playing music again.
You know it’s coming…
Question of the Day: How are you coming along with your goals this month?