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Workout of the Week and Thursday Agenda!

1 Sep

Good morning! 

Happy September!

How is everyone today?  I’m hoping good!  It’s almost the weekend wahoo!  : )

Yesterday was a really sleepy day for me.  I got up, had an awesome 45 minute cardio workout and then went to work.  At about 2pm, I seriously could no longer keep my eyes open.  I decided to listen to my body and take a much needed nap.  I figured I would sleep for maybe 30 minutes or an hour max.  No such thing happened.  I slept until 5pm!  A three hour nap!  I must have really been tired.  I even went to bed at 9pm last night and slept thru the night until the alarm went of at 5am.  Not even getting up once.  As a water loving pregnant girl, this never happens.

Eats from Tuesday were:

  • Breakfast-  Tortilla with Egg, Cheese and Salsa & 2tsbp chia seeds
  • AM Snack-  2 Kashi Bars
  • Lunch-  Green Smoothie (almond milk, banana, pineapple, spinach, vanilla protein powder)

SAM_5832

  • PM Snack-  1/2 Ezekiel Pita with Hummus

SAM_5833

  • Dinner-  Monster Salad- Romaine, Red Bell Pepper, Tomato, Cucumber, Feta, Cranberries, Walnuts and the rest of the Huckleberry Salad Dressing

SAM_5837

Eats from Wednesday were:

  • Breakfast-  Oatmeal with Chia Seeds and 1/2 Apple
  • Am Snack-  Lunabar
  • Lunch-  Green Smoothie (almond milk, banana, blackberries, 1/2 apple, spinach and vanilla protein powder)

SAM_5844

  • PM Snack- 1/2 Ezekiel Pita with Hummus
  • Dinner-  Chicken Sausage on Bread with a couple Baked Alexis Waffle Fries

 

Two quick nutrient updates that I read about in the September issue of Whole Living magazine.  These two excerpts are taken from the article “Pulp Starts”, page 54.  The article is about nine superfruits.

Apples

The lunch-box favorite is a nutritional powerhouse, and research shows that having an apple a day may really be a smart dietary move.  Typically, the darker the color, the healthier the fruit, Kirkpatrick says, so a Red Delicious is probably better for you than a Golden Delicious.  Also try some of the new hybrids available, like the refreshingly sweet-tart Honeycrisp.  Eating the peel is important:  It contains fiber and antioxidants. (Choose organic- apples topped the Environment Working Group’s most recent Dirty Dozen list because most of the crops are heavily sprayed with pesticides.)  Roast apples with shallots for a side dish.  Slice into salads (the fruit’s juiciness means you need less dressing).  Or for a simple guilt-free dessert, top a baked apples with raisins and cinnamon.  Healthy Bottom Line:  Apples contain the antioxidant quercetin, which has been shown to protect against heart disease and asthma.  Research suggest eating them may increase life expectancy by 10 percent, albeit in fruit flies.  They’re also great sources of cholesterol-lowering soluble fiber, which may reduce dangerous belly fat.

Blackberries

These dark-hued (read:  full of antioxidants), juicy morsels are bursting with nutrients.  Just one cup provides a third of the fiber you need in a day for only 62 calories.  Pair them with ricotta on toast, toss in a spinach salad with feta and walnuts, or blend with coconut water and a banana.  Health Bottom Line:  Blackberries have an even higher ORCA (oxygen radical absorbance capacity) score than blueberries, Kirkpatrick says, meaning they have more disease-fighting capabilities.  A potent antiaging food, berries also boosted mental performance in animal studies.  Plus a compound in the fruit shows great promise in killing leukemia cells, according to a University of Pittsburgh Medical Center Study. 

*Tip:  They sell large bags of frozen organic blackberries at Costco for like $5-7.  We always have them on hand.  After reading this article, I decided to put an apple and blackberries into my green smoothie to get an even more nutrient potent drink!

 

 

This morning, once the alarm went off, Keith and I were planning on heading into the gym until he whispered Starbucks and scones.  I immediately knew I wanted to do my planned strength workout this afternoon and head over to Starbucks.  What really made us do this was the fact it is now September and we were thinking the new fall  drinks might be out.  Not the case.  The lady told us they get all their fall drinks on Tuesday!  Yay!  I ended up getting a decaf coffee and split a pumpkin scone with the husband.  I told him that you can’t tempt a pregnant woman with Starbucks and a pumpkin scone at 5am and think I wont be all over it!

This is what my day looks like today, not too bad.

  • Starbucks
  • Check Emails
  • Start Trainer Pay Checks
  • Blog
  • Breakfast
  • Bank
  • Work- train, clean up the gym, finish up pay checks
  • Workout
  • Grocery Shop
  • Lunch
  • Hang Pictures
  • Yoga <—I haven’t done it in a week and need to force myself to do it tonight!
  • Laundry
  • Vacuum
  • Dinner
  • Relax

Not too bad, maybe a walk for the puppy will be thrown in the mix as well.  Hopefully today I can avoid a three hour nap!

 

Workout of the Week- Abs

six-pack-abs

I love training my core.  I like the feeling of having a nice strong midsection.  If you are looking to tone up your core, follow this circuit, repeat it two (or three times for an intense burn) and try and do it three days a week.  Everyone wants nice tight abs!

*Remember to consult with your doctor before trying or doing any new exercise programs.*

  • Mountain Climbers- 50 reps per side
  • Plank- hold until failure (try to work up to holding it for 1-2 minutes)
  • Straight Arm Plank- hold until failure (try to work up to holding it for 1-2 minutes)
  • Russian Twists- 25-50 reps
  • Holding Crunch Leg Lifts- 25 reps
  • Side Plank- hold until failure and add five lifts at the end
  • Holding Medicine Ball Mini Crunches-  Lay on your back with your legs straight in the air at a 90 degree angle.  Keeping your arms straight out in front of you, try and get the medicine ball to touch your toes or go past if you can-  25-50 reps
  • One Sided Bicycle Crunches- 15-25 reps per side (hold each one for the count of two)

Questions:

    • What is your all time favorite ab move? I like the plank
    • What is your favorite fruit to add into a green smoothie other than a banana?   I really liked the added pineapple
    • What is your favorite flavor of hummus?

 

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