9/22: Meals and fitness for the week
Hi friends! Happy Sunday <3 How’s the weekend been?
I think that leading up to my half marathon, Sundays are going to equal the day of rest and soreness. Part of me loathes waking up early before I teach to get in a Saturday long run, but on the other hand, I’m so, so thankful to run it with the group and to be DONE on Sunday. I always feel so great when it’s over -even more energized to teach- and it’s nice to not having a long run looming over my head when I wake up Sunday morning. Since I get up with Liv during every day during the week, Sunday is also my sleep in day. It’s amazing to soak it all in instead of thinking I should wake up to run before it’s too hot 🙂
Yesterday’s run was a 9-miler, and since we’re almost into double digit land, I figured I’d take a cold dip at work.
I alternated between hot and cold dip a few times, trying to keep the Zen atmosphere (so no singing or shrieking like I’d do at home). While I think it helped, I’m still a little sore today. Nothing the good ol’ foam roller can’t fix 🙂
Here’s what’s on the tentative fitness plan for the rest of the week:
Sunday: OFF (might do some stretching/yoga)
Monday: Tempo run (40 minutes), core work at night
Tuesday: Strength (no cardio)
Wednesday: Teach Zumba, Barre workshop, track workout
Thursday: Teach DJ, teach Zumba
Friday: OFF
Saturday: Long run, teach World Beat, teach Aqua Zumba
Lately I’ve been doing a ton of cardio with my teaching schedule, so I’m going to make sure to have lots of clean snacks on hand to last me through the more intense days. I did a terrible job planning this week, and would often quickly eat a gel in between classes because I didn’t pack enough food. Thankfully, our cafe at work has a lot of healthy options, so on the days I don’t plan well, it’s a great place to grab something healthy and delicious.
Some of the things I’ve been making for this week:
–Paleo bread (always). I especially love it with a drizzle of ghee and honey!
-Breakfast cookies. These store well in jars and I can quickly grab and go. For extra protein and staying power, I’ll stir in a container of Greek yogurt.
-Smoothies. These are a little more challenging to make in advance, but smoothie packs cut down on prep time. I can just add the pack to the blender with protein powder and almond milk and Boom! Perfectly satisfying snack.
-Apple and fennel salads. These are great to chop and marinate overnight; I think it will be a good veggie/fruit option since I’ve been kinda slacking on the produce. (Which is silly since we have so many fresh goodies from the farm box)
–Chicken crust pizzas. I’m always looking for protein options that aren’t so heavy on the nuts -I love them but they feel like a rock in my stomach while I’m teaching- and have forgotten how much I love these. Going to make and freeze a batch for sure.
-Pumpkin muffins. It’s autumn enough 😉
Some dinner ideas for the week:
-Crustless quiche with sautéed veggies
-Chicken drumsticks with baked sweet potatoes and kale chips
-Salmon with mashed parsnip/potatoes
-Spaghetti with turkey quinoa meatballs
Goals:
-Drink enough water!
-Reach for fruit before sugar
-Meditate for 5 minutes each day
What’s on the menu for this week? What goals are you setting? I’d love to hear them!
Ice baths: are you a believer?
Have a very happy Sunday! See ya later with some pics.
xoxo
Gina
You might also like:
31 Comments
Leave a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
My big goal is the Tucson Marathon 🙂 Yesterday I talked with my coach and he said it’s time to start building strength in my quads for the downhill running, so hill repeats and strength training will become a regular part of the plan now.
Absolutely! Ice baths are a must for me when my mileage gets ramped up. True believer.
My goals for the week are to drink more water (always a goal for me) and to eat more throughout the day so that I’m not so snacky in the evening.
Have a great Sunday!
Good plan for the week! I like your goals!
Ohhhhh, the Canyon Ranch cold dip – how I love thee. It was a lifesaver during my week at the resort!
Your plan looks great! Love the chickencrust pizza. I will be heading off to Spain tomorrow and can not wait to grill tons of seafood at night, eat my eggy oats on the terrace of the beach house and especially doing intense beach workouts! My goal is to keep my jands off nutbutter for 2 weeks – I went way overboard with it 🙂
I am so jealous of the ice bath you have! at your gym!??! We have a hot tub but I would kill for a cool pool to jump in real quick after a hard workout or run.
Since today is the first day of Fall, I’ve decided to give up sugar for the next 30 days. IF I can continue onto Winter, I’ll be shocked. I am a sugar junkie and it’s not been treating me too well. With diabetes in my family, I need to get a hold on my addiction. Plus, I’d like to lose some extra lbs, and I think abandoning sugar could be the key to success. 🙂
Are the pumpkin muffins GF? I’d love the recipes for those and the turkey quinoa meatballs!! Will you be posting the recipes? I’m new to GF and I love all your recipes!!
That pizza and that quiche! Great ideas!! I may have to cook up a quiche myself this week! mmm (:
I’ve never done an ice bath. After long runs, I walk for a while, then stretch a bunch, foam roll, and after I shower I wear my compression socks for a couple of hours. The routine works for me because I’m rarely sore the next day!
I need to make sure I drink enough water, too! It’s something I constantly need to work on!
Hi Gina – this is a bit off topic from today’s post, but I’ve been meaning to comment and say please please do a fashion post on your latest stitch fix box!! I’m excited to see what you’ve gotten recently! My next one is scheduled for 11/1 and I’m trying to be so good and not buy any clothes before then! I’m a stitch fix junkie thanks to you! Haha 🙂
ok i definitely will! xoxo
Here’s my meal plan for the week!
http://www.livehalffullblog.com/2013/09/22/meal-plan-922-92/
your a tough girl! i can’t imagine running before teaching on saturdays!
it’s definitely not ideal, but love that i have nothing to do on sundays
The crustless quiche sounds like something I might have to make this week!
Sounds like a great week ahead! I need to plan to drink more water too.
I’ve done ice packs before but never an ice bath but I should really give it a try!
Ice baths: No. No. Just No. Not therapeutic not anything. haha, but I can’t stand cold anything, I might not be the best judge.
I do much better with hot.
I am really excited to hear how this half marathon goes!
I LOVE ice baths. they are a godsend during the gymnastics season.
QUESTIN for you… how can I do them at home? Like how much ice to water to get the right temp (I use a cooler for my ankles?)
i usually buy a bag or two of ice and throw it in the bathtub. i’m not sure if there’s a specific method to it? (if there is, i’m not following it haha)
Haha okay. and IIleft out the important question (of course) haha
How longgggg? I never know if I’m hurting my going too long or if its not long enough. Is 12 minutes?
Yay for rest days! Sunday is my day off too, and in honour of it, I spent the entire day in my pjs! Thanks for the meditation reminder. Last week was a bit nuts for me so I think I’ll be doing the same as you this week. 5 minutes is so small relative to a whole day, so there’s no reason why I shouldn’t be able to make time for it!
Hey Gina (and any Canadian readers who may have tips),
I pre-ordered Soli Beat right when it was available for international ordering, but I haven’t received it yet. I’m not too worried since it has to cross the border, but I’m wondering if I should be expecting it soon? Any other Canadian readers received theirs?
Thanks,
Ali
all international orders were sent out thursday. i anticipate that they’ll have to take a little longer to get there. if you don’t have it by next thursday, please email us (sagedancefitness@gmail.com) and we’ll track it down for you 🙂
Thanks!
My last week sounded just like yours!
Meal Plan for the week includes Vegan Lentil soup, Slow Cooker Chicken Tortilla Soup, Sausage, Butternut Squash, & Sweet Potatoes all roasted together, and Turkey Burgers w/ Avocado.
I still have a 4 months until my first half marathon of the year, but I am in training for it. 🙂 Love Solibeat & I will be adding it to my weekly routine!
I have been running around like a mad woman and trying to beef up to make a baby so this week my plan is to find my acupuncturist and get that process started! I also want to do a bit more meal prepping but the food here in Bangkok is so fresh it goes bad quickly so I need to get a bit more organized! Crustless quiche looks amazing thank you for sharing! Lots of love C
I also did my long runs on Saturdays when I was training for my half marathon, and I loved having my Sundays to have an active rest day and not have to worry about my long run for another week!
Ice baths = heck yeah! They are a necessary evil in my training. My legs always feel sooo much better after a long, painful run. Last weeken we were in Santa Cruz, and I ran into the (cold) ocean after my long run, it felt amazing. Plus, it cools my core temp down so I’m not as sweaty after I get dressed and ready for the day.
I just did your rowing/running workout and loved it! It was so nice to mix up my usual gym routine on the treadmill. My goals are: (1) to incorporate more strength/high intensity workouts into my routine; (2) to cut back on sugar (I let this one slide and it has gotten bad) and (3) to try to find ways to cut back on carbs that I don’t notice/miss (I’ve started getting “unwiches” or sandwiches wrapped in lettuce from Jimmy Johns and it has helped.)