Personal Training
Mind over Matter
Good Morning, friends! Thank you all so much for your supportive comments. I truly appreciate it and makes me want to meet each and every one of you and give you a big hug!! I am doing great this morning, sipping on some new coffee I picked up at Target, more on that in a bit
I had some snacks on the way to work yesterday (mid morning) Apple and greek yog. (I was parked of course)
Lunch was another spinach salad with some red pepper, ‘shrooms, cuke and cabbage. Topped with balsamic vinegar and about a tsp of olive oil. I love the addition of cabbage!! it makes it so much more voluminous and crunchy! It also takes a while to eat, so keeps my mouth busy.
This was a can of 6oz tuna. I had about half with lunch and the other half later in the day. I mixed it simply with yellow mustard and some Mrs Dash seasonong
I also had about 3oz sweet potato with my salad. I cut it up in cubes and ate it like little nibbles. Food can be more fun to eat if you just cut it differently!
Green tea. I had about 3 cups throughout the day
I bought this (a box of 40 tea bags) but whats great is at work, there is free tea and coffee all day long and they have the BEST green tea. It is really potent and so so so green. I will have some today and take a picture of it so you can see the difference!
Before I started working out, I sipped on some Xtend (about 30 minutes before, I start sipping) Xtend is a BCAA supplement. I have the pink lemonade flavor and I really like it!!
About Xtend: Xtend is a precise, scientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery at the same time. The advanced components in Xtend have been scientifically proven to help speed recovery and enhance ATP production and promote cell volumization. Avoid fatigue by blocking entry of fatigue-inducing tryptophan into the brain. Increase protein synthesis, immune function and digestive health. Promote vasodilation which can lead to better assimilation and absorption of protein. Elevate growth hormone levels. (source)
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Workout was somewhat of a recovery day, so I did Insanity Core Cardio and Balance. it is a great video, that I did during my recovery week of Isanity. It is not as intense as the other dvd’s but still got me sweating! At the end, the last exercise we do on the video is something called “shoulder burners” in whichyou are basically in a squatted positoon for 3 minutes straight and working your shoulders by moving them in a circular motion for 30 seconds, front and back for 30 seconds, up and down for 30 seconds, then reverse everything. My shoulders were on FIRE.
It looks like this (source)
After this, I completed a 20 minute abdominal workout that I downloaded on my iphone from Exercise TV. It is by this guy, Steve Maresca. Its a great workout! I had 1 scoop of ON chocolate whey mixed with water and 1/4 C skim milk in my blender bottle following my workout
About an hour later, I had 1 no salt rice cake and a 100 calorie pack of raw almonds.
Dinner: healthy and simple–Chicken breast (about 3.5 oz) 1/2 C cooked quinoa and steamed broccoli.
COFFEE!!!!! this morning I broke into a new flavor that I picked up at Target. Maple Vanilla!!! I brewed it up as soon as I got up. It was delicious and tasted just like maple vanilla. It was sweet but not overly sweet and perfect with a splash of skim and Truvia
X2
1/2 C oats cooked in water on the stove top with 1/4 C blueberries and 1/4 C diced strawberries. 2 eggwhites beaten in. I also cooked up 3 eggwhites in a skillet on the side. I topped this bowl with TONS of cinnamon, dash of nutmeg and about a T of SF maple syrup. The perfect breakfast
Other noteworthy food items of mention
- 1/2 C cottage cheese with tsp of all natural PB last night
- 1 fishoil this morning (1 later today)
- 1 C decaf green tea
- 1/4 C blueberries
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I am going strong on this clean eating. I have found that I am not really missing that many foods that I would otherwise eat, I guess the only thing that I do miss a bit is cheese, and I don’t mean string cheese…but goat cheese, parmesan, mozzerela. However, I do feel great with what I am eating and how hard I am working, so its mind over matter! HAVE A GREAT FRIDAY!
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- Is there one exercise that you love to hate? You know its effective, but HATE it!!? Mine would be side plank dips, or side plank twists. I know they are effective, but man, I hate them!!
- Is there any situation that you have been in that you have put your mind over matter? Meaning sometime where you used your mind to control your body and what you do. You have complete control.
- Favorite coffee or tea? I love this maple vanilla, although I think my favorite is my uncle’s coffee of course, Cafe Britt!
