Personal Training

Wrap Tutorial & AMAZING dinner!

Posted on by Naomi

Happy HUMP day. One day closer to the weekend, thats how I look at it. It is a BEAUTIFUL day in Boston, if it was just 20 degrees warmer, we would be in business, but I’ll take all the sunshine I can get.
My day started fabulously with a bowl of deliciousness.

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Before I go on, i want to share my dinner last night because I have to say, I did a mighty fine job! I was inspired by Ms. Meals and Moves herself, Janetha

I mixed up 1 LC wedge and about 2 tbsp of cottage cheese with about 6 FRESH sprigs of basil and garlic powder. I added the grape tomatoes at the end so they didn’t crush in the mixture.

I butterflied 1 boneless chicken breast and stuffed it with my mixture

I sprinkled on some oat bran for it to crisp up in the oven (you could dip the chicken in eggwash, but I was feeling a bit lazy and just sprinkled it on top!)

This was Perfect. I was so impressed by all the flavors, I think it was the fresh basil!

I served it over left over Kashi pilaf.
And a salad on the side with romaine, carrot chips, sprouts, red pepper, cuke and balsamic vinegar.
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Ok back to today.
I got an email from Melissa regarding lactic acid:
Naomi,
You say you used cardio to get the lactic acid out of your legs, but my legs get so puffy with lactic acid after running sometimes and even more with the elliptical….Any tips to help with this?
-Melissa

Hey Melissa,
Generally after your workout when you are feeling that ‘soreness’ the cause of this may be due to overuse to minor strains to the individual muscle fibers. lactic acid could be a culprit as to why you are sore and have muscle fatigue but it is not always the case.
Lactic acid is produced during intense levels of exercise when the oxygen demands of the muscle fibers increase beyond what the blood is able to deliver. To produce the energy needed, the body begins another process, which works when the oxygen is not there–Lactic acid. It locks up your muscles, and because  it is an acid it causes the muscles to have that burning or painful sensation .
Over about 24 hours, this is when the damage to the muscles becomes swollen and sore. In addition to the injured fibers, blood flow is increased (due to an increase in activity to the muscle) which causes a swelling of the muscle tissues, which then causes pressure to stimulate pain receptors. Instead of having free-moving muscle fibers the next morning, like you would if you didn’t exercise…your fibers will be fatigued, with microscopic tears and swollen.

One remedy I would suggest is simply moving around your sore muscles (light cardio, running, ellipitcal etc) By doing this, you will eventaully restore them back to their normal state, BUT you will not be able to exercise to your full potential, because the damaged muscles have lost some strength.
I would recommend lots of stretching and foam rolling, muscle creams (tiger balm), a hot tub or time in a sauna. You could also take some aspirin ant and an antiinflmmatory to reduce pain and inflammation.
As your muscles get stronger, and you warm up the proper way, you will not get as sore!
Hope this helps!
Naomi

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I had this dynamic duo for a mid morning snack at around 11:30.

Love this song!! I also have NO idea how to post youtube video’s on the blog..any tips?

I decided to give you a step by step tutorial because i had SO many responses and questions as to how I made my wraps so filled to the brim, but have them look so nice!
  • I lay out my wrap and fill it with my innards. Today it was lettuce, sprouts, tomato slices, tofu slices and 1 pickle. Hummus was slathered on the bottom.
I roll it up, keeping it tight as I go

Then I move it to the edge and continuing rolling the aluminum foil on it

Keep it rolling

Tighten up the sides and VOILA! 

Slice with a serrated knife, and you have the perfect wrap!
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I hit the gym shortly after doing some work on my OPENSKY shop! more to come on that….
Workout was as follows (did 3 minutes jump rope in between each set):
SET 1
  • Step ups (6 risers) with shoulder press at top: 12 each leg
  • V up crunches with medicine ball: 1 minute
  • Walking lunges with lateral raise: 12 each leg
  • Back row: 15 reps
Set 2
  • Bar bicep curls: 15 reps
  • Supine French press with bar: 15 reps
  • Shoulder push press
  • Side oblique bends
Set 3
  • Reverse grip Lat pulldown: 15 reps
  • Woodchoppers w/ 8lb medicine ball: 12 each side
  • Static lunges with bicep curls: 12 each side
  • Reverse leg lifts
Repeated each set twice and ended with foam rolling and stretching!
My gym gave out these water bottle for free! You better believe I took one!
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I am SO excited that I get to sleep in tomorrow since I start work at 11:30. Like I mentioned earlier, I have been working with the great people at Opensky to have my own Onefitfoodie Shop, so be on the lookout for that!
  • What’s the best thing you have ever gotten for free?
  • What’s for dinner tonight?

and now the giveaway winner of my CELESTIAL SEASONING GIVEAWAY!

True Random Number Generator  77This goes to TINA from Faithfitnessfun! YAY Tina..email me at onefitfoodie (at) gmail dot com

Naomi
Naomi