Hey! Happy FRIDAY!!!! Hope you all have a wonderful weekend I know mine is going to be crazy but a ton of fun.
Yesterday’s lonchi was a fiesta of a salad: 1/2 cup vegetarian refried frijoles, romaine, yellow bell pepper, tomato, salsa and raw tortilla chips (dehydrated yellow bell pepper, corn, water, lemon juice, cumin and salt)
I had one of these little guys: (why can’t all vitamins be in dark chocolate form???)
And took an apple to snack on at work:
When I got to the gym last night to teach step, I honestly wasn’t feeling it. My body was exhausted and sore—I knew I’d really have to push myself to give a good class. An angel decided to smile upon me, because when I walked into the gym, maybe 3 people were in the entire facility. IT WAS TOTALLY EMPTY. There was an exercise going on, which means all of the military service members have to practice what they would do under certain scenarios. Usually this means they shut down the base, close the gates, and if you were just there buying groceries (aka me about a month ago), you have to sit and wait in your car until they let you leave. A GIANT hassle. So I left my non-existent step class, got into my car and heard “EXERCISE! EXERCISE!” blaring over the loudspeakers. I sped off the base before I could get trapped in there!
So what do you do when step class is canceled?!
EAT INDIAN FOOD
Megan and I went to my favorite restaurant in Valdizzle for dinner.
The owner made me something different since I always get the same thing. He suggested the Palak Paneer (cubes of cottage cheese cooked with fresh spinach in spices mild delicacy) but used vegetables instead of cottage cheese since he knows I’m not a huge fan. They used carrots, green beans and peas in the spinach sauce and spices:
Holy paneer. It was glorious
And the always necessary naan for dipping:
Here’s my plate:
(The red blob is some of Megan’s Baigan Bhartha)
It was just what I needed instead of teaching last night.
I also needed a little of this:
I poured myself a hefty glass of red and got to work on what I’m thinking may be the best batch of macaroons yet. I added a little bit of almond extract this time and whoaaaaaaaa. My house smells like macaroon heaven
I also whipped up some raw goji berry bars to put in there for the winning bidders from Meghann’s bake sale. I would post the recipe, but I kinda winged it. The bars include: coconut, almonds, dried goji berries, dried figs, maple syrup, agave, sea salt and vanilla extract.
After it’s fully dehydrated, I’ll cut it into bars. Or heart shapes
I went to bed at 10:30 last night (didn’t read in bed, nada) and wanted stove top oats more than anything this morning. I bought some at Publix yesterday when I was getting party food ingredients, but couldn’t find oat bran. Hopefully I can find some in O-town this weekend because I’m so intrigued and from the info on Heather’s blog, it actually has a better nutritional profile than oatmeal!
Today’s mix contained 1/2 cup multigrain oats, 1/2 scoop chocolate protein, 1/2 coconut cream pie Larabar and one egg white on the side:
I’m off to walk the puppies, go the Wizzle, 5 points (for martini supplies for tomorrow’s partayyy), post office, Sam’s club and Publix with Jeni, then back to clean and start the prep work. Whew!
Hope you all have a very happy Friday!
Something to do: Shoulder, Chest, Triceps workout!
|Warm up||Elliptical/Treadmill||5 minutes, Level 5|
|Tone||Lateral cable raises||3 sets of 10-12 with 15-20 seconds rest in between|
|Tone||Stability ball pushup||3 sets of 10-15 with 15-20 seconds rest|
|Tone||Tricep Dips||3 sets of 10-15 with 15-20 seconds rest|
|Cardio||Elliptical/Treadmill||15 minutes: CLIMB; Starting at your level 5 (RPE) for 15 minutes add 1 level of resistance each minute for the first ten minutes, then minutes 10-15 decrease resistance by one level each minute|
|Tone||Dumbbell Triceps Extension||3 sets of 10-12 with 15-20 seconds rest|
|Tone||Stability ball chest press||Use barbell or dumbbells; 3 sets of 10-12 with 15-20 seconds rest|
|Tone||Dumbbell Shoulder Press||3 sets of 10-12 with 15-20 seconds rest|
|Cardio||Treadmill/Elliptical||15 minutes; SPRINT; Stay at your level 5 for 1 minute, then increase the resistance until you’re challenged and PUSH your speed for 1 minute, then slow back down for one minute. Continue sprints for 12 minutes then cool down for 3|
This entire workout should take about an hour—if you’re crunched for time, just do the weights portion (30 minutes) or the cardio portion (35 minutes).