beautiful beautiful beautiful day :) gym by 6:45, 5 miles @ 7:30, 10 min ab app, showered, absolute feast of a breakfast (3-egg-white omelette with tomatoes and spinach, toasted almond butter sandwich on light whole wheat bread, kashi fiber twigs soy protein grahams and honey puffs cereal with skim milk, plenty of h20), class (states & markets), cleaned my room, started doing laundry, now doing work/laundry until yoga at 4:30 :) hope you’re all having healthy, happy, productive days!!
daily total: 5 miles @ 7:30, 10 min ab app, 1:15 radiant vinyasa yoga
5 easy miles @ 8:00, stretching, icing back of right ankle (possible achilles tendonitis NOT GOOD). NEW FAVE POST-WORKOUT SNACK: Eggo Chocolate Chip Waffles (200 cal and the kind of simple carbs you need to repair muscle asap) and 6 TBSP egg whites (50 cal) in an omelette with a shredded skim mozzarella cheese stick (60 cal). 310 calories and 22g protein, and SO YUMMY. Still do to: abs, 50 pushups.
Discovered basically the best thing ever today ahh! ARCTIC ZERO ICE CREAM. Seriously it’s unreal. An ENTIRE PINT is 150 calories and 14g of whey protein! I bought a pint of chocolate peanut butter and my friend got vanilla maple. We snuck them into the movie theater and by the time we pulled them out of our purses they were perfectly softened and DELICIOUS. It doesn’t taste exactly like ice cream but it’s worth enjoying anyway :) If you’re not a fan of the taste of protein powder I’d recommend the vanilla maple flavor over chocolate pb but both are super satisfying :) Don’t go crazy with it because there are 24g of sugar per pint but for me, that means Arctic Zero just may be the PERFECT post-long-run recovery treat :)
Today was an exciting day with lots of firsts :) I slept in until 9 for the first time in a while, inhaled breakfast, and then did a 90 minute (my longest ever/the longest offered) session of heated power vinyasa yoga. Literally had POOLS of sweat all around me but I survived :) After yoga I went to the gym and did yet ANOTHER recovery run because my legs are STILL sore and heavy. 5 miles @ 8:00. Short ab workout then home. I made a super quick lunch (almond butter sandwich on wheat bread, Chobani, mini pretzels) and took it into the bathroom with me for my first (kind of) ice bath! I didn’t actually use ice but I set the water to the coldest possible setting and stuck it out for 15 minutes. Hopefully it helped! Still to do: eat vegetables, grocery store, pick up little sisters from their first day of school, more abs, 50 pushups, breakfast for dinner & One Day with a friend :)
In a state of obsessive, pre-race-stress fueled organization I laid out my entire outfit the night and required my sisters to do the same. They found it particularly amusing that I laid out my underwear on top of my spandex, but as I explained it, DUH because that goes on first!
Loaded up on snacks at the grocery store…runner’s fuel = banana & pretzels; spectators bedtime snacks = chips, cookies, poptarts, apple pie…
Half Marathon/Sibs Weekend Itinerary <3
*Pic is at the cottage with the sibs when we were just little babes :)
breakfast, 60 mins slow flow yoga, lunch, leave for expo, expo, find a cute ice cream place with froyo for afternoon snack (carbs!), check in to hotel, pool, shower, walk on the golf course?, olive garden for dinner, stop by gas station and get bedtime snack, watch movies and cuddle at hotel, try to relax
Sun: up at 6, banana, race, shower, check out of hotel, breakfast somewhere fun with lots of carbs and protein :)
Packed: So I’m not normally this organized at alll, but the stress made me just go all out and I’m so proud of my organization haha. In my bag for tonight: swimsuit, shorts and tank for dinner, race tshirt and sweats and shorts for pajamas. In a plastic bag labeled “race”: compression spandex, coral-ish awesome spandex tank, sports bra, underwear, 2 pairs socks. In a bag labeled “post race”: leggings, sports bra, underwear, gonna wear my race shirt after :) Also gonna bring some bananas, a big water bottle AND DRINK FROM IT ALL DAY, maybe granola bars or cereal, laptop + charger, ipod + charger, phone + charger, camera.
AHHHHH STRESS BUT SO EXCITED and at the very least it’ll be a fun weekend with lots of sisterly bonding :)
Not even a beverage (I’ll come up with one for you guys tomorrow, I promise) but it’s still delicioussssss.
Ingredients: 6oz Chobani plain 0% fat greek yogurt (use vanilla or lemon if you don’t care for the taste of plain, use less if you want a crunchier, gooey mix like a rice krispie treat <3), 1/2 cup fresh blueberries, 1 cup Kashi Fiber Twigs, Soy Protein Grahams, and Honey Puff Cereal
Instructions: Combine ingredients in a good sized bowl. Prepare to be wowed. It’s seriously a little like a rice krispie bar, but with yogurt and fruit. It’s also a huge portion, provides lots of fiber, whole grains, fruit, dairy, and protein (31g!!), and is just generally perfection at about 280 calories :)
Never tried it, but thanks for the tip. Hopefully our little protein-starved anon will see this and try some :)
why anon? i don’t bite i promise!! :) anyway, i definitely know what you mean about having stomach troubles. it’s absolutely something that you have to transition into. my number one tip for protein consumption and just eating in general is EAT FREQUENTLY. breaking up your intake into smaller portions and consuming it over the course of the day will make everything easier (and yummier, because you get to eat like 8 different meal/snack combos instead of 3!) that said here’s some of my favorite meals/snacks that happen to be super high in protein :)
1. eggs. also it might totally be in my head but a while ago i would feel sick in the morning if i had eggs, but was fine with just egg whites, so try that if it’s an issue for you. eggs are great scrambled, hard boiled, and (my favorite) on top of a piece of 2. whole wheat bread/wrap/english muffin/pita. whole wheat anything is almost always higher in protein than the white version :) One super high protein option is Flat Out brand wraps, most have like 9g of protein. I’m not gonna lie and pretend they’re the best tasting things ever, but with mustard and veggies on top or a nut butter + strawberries or bananas they’re great :) 3. almond/peanut/cashew/whatever type of nut butter on top of any of the above. also just almonds/peanuts/cashews/walnuts/etc. plain 4. Kashi Go Lean Fiber Twigs Soy Protein Grahams and Honey Puff cereal. Like 13+ grams of protein per serving!! I’ll be totally honest I don’t love them plain but you could maybe try with soy milk or 5. GREEK YOGURT. Switch from regular to greek and you get DOUBLE the protein 6. Keep up the chicken consumption, and also feel free to add in lean red meat (like 92% lean beef), turkey, pork, fish, etc. 7. Beans. If you like beans, they’re a great option. Black, refried, whatever. So are chickpeas, lentils, etc. 8. Switch from regular lettuce to spinach. You’d have to eat a fucking TON of spinach to get a serious amount of protein, but every little bit makes a difference :) 9. Pure Protein brand protein bars. By far the best tasting and lowest sugar kind I’ve ever tried 10. Kashi Go Lean Truly Vanilla Creamy Oatmeal. TONS of protein and fiber :)
Again, I get a lot of my protein from skim milk and low fat string cheese, so try to see if there’s any soy options for those that won’t upset your tummy, but if not don’t stress because any of the options above will help build those musclesss and more importantly make you feel GREAT :) Good luck!!
If you’re curious…
here’s what I’ve eaten so far today.
Breakfast, 8am before tutoring: whole wheat bagel (190 cal), plain 0% fat Chobani (100cal)
Pre-Workout, 11:30am: Starbucks grande light coffee frappuccino (110cal) *I don’t usually drink coffee…well I don’t drink “real” coffee…but I was on the run and starving and needed some simple carbs before my workout so this was the perfect pick-me-up :) If you want a frappuccino, it’s the best choice because it’s just coffee, skim milk, ice, and maybe a little syrup but way less sugar than the other frapps
Post-run/pre-strength training, 12:30pm: I was still really hungry (because sugar-filled frosty treats are NOT meals, duh) so I just ate my Pure Protein s’mores bar (180cal) before lifting :)
Post-workout, 2:30pm: Flat Out multigrain wrap (100 cal) with 1TBSP almond butter (90 cal) and 1 cup Kashi Go Lean fiber twigs, soy protein grahams, and honey puffs (140 cal) with 1 cup skim milk (90 cal)
Calories: 1000 Protein: 86g!
Anddd now I’m gonna go make a snack…maybe scrambled eggs and wheat toast?
*For a runner, I eat a lottt of protein. Always 100g+, usually between 100-150g a day. Not all of this is even useful because your body can only absorb about 30g of protein at once, but for me, a high protein diet is what works. I also eat a lot of calories, so even though my protein consumption is really high, it still makes up only about 30% of my intake, which helps avoid putting too much stress on the kidneys :)
*I eat plenty of veggies too! I’m going to put a lot of them in my omlette and I’ll probably have a salad for dinner :) It’s very out of the ordinary that I haven’t had any fruit or veggies yet today
Exercise Log Monday-Sunday
Exercise Log Monday-Sunday
Monday: 1:15 OM yoga, chelseaalysse ab workout, 2x pop pilates you’ve got abs, moving HEAVY boxes, 20 pushups, 5 miles @ 7:03 pace (last .25 @ 6:30) and 10min/.5m @ 15% incline for a total of 5.5 miles.
Tuesday: Pilates, 50 pushups, 4x 800m @ 7:03, 4x 400m @ 8:00, 1 mile @ 6:18. 400m @ 8:00, 400m @ 6:18, 400m @ 8:00, 400m @ 5:27. Total of 5 miles in 35 something including recovery intervals. Nike Training Club 15 Minute Ab Burner Workout.
Wednesday: Rest day. Jivamukti yoga, 50 pushups.
Thursday: Pilates, 10.1 miles rolling LSD, “Awesome Abs 2.0,” 50 pushups.
Friday: Sculpting Pilates/Yoga Fusion :) 6.5 miles rolling, 50 pushups, POP Pilates Intense Ab Workout, weighted lunges and squats, “Arm Workout” app 10 minute arm routine x2, Deep Stretch Vinyasa
Saturday: 5 miles rolling, p90x ab ripper x, 50 pushups
Sunday: treadmill PR 20:02 plus recovery mile for total 4.1 miles, weighted lunges, “Ab Workout” app 10 minute ab workout, side planks, 50 pushups
Total mileage: 36.2 miles :)
Other: I’m becoming quite the little yogi/pilates…doer? Idk what you call someone who regularly does pilates. But I’m already noticing an increase in flexibility and stretching more has brought me closer to my goal of doing the splits :) I drank more water this week, stuck to the training plan while listening to my body and taking one rest day, and did everything I needed to earn the rewards I set for myself aka time to shop for school supplies :) Also it could be just an illusion but I think I’m starting to see more definition in my arms! Ahhhh! :) Also accomplished this week was buying & reading most of “Ultra Marathon Man” and volunteering at a local triathlon. Oh and trying all those new recipes :) Definitely a successful week <3
omggggg :) Kashi sampling event this weekend at Giant Eagle. Definitely gonna stop by for an afternoon snack :) Go on the Giant Eagle website and see if they’re doing this in your area too!
**so I bought some oatmeal, dark chocolate chip oatmeal cookies, and a frozen dinner and saved $3! haha :)
Thirsty Thursday! Today I’m sharing with you the AMAZING blueberry protein smoothie I made today. It’s super simple, low cal but full of protein, and soooo yummy. Blend 3/4cup frozen blueberries, about 2/3rds of a plain 0% fat Chobani (I just ate the leftovers), a little vanilla and like 6 or 7 ice cubes. It takes forever to blend but be patient because it’s perfection when it’s finished :) You can also freeze for a sorbet-like consistency or put in popsicle molds for knockoff Edy’s Fruit Bars :) But seriously try it tomorrow, protein + fruit = the perfecttt post workout treat!
We did lots of squats during Pilates today :) After pilates I did my daily 50 pushups (murder because my arms are sooo sore from moving yesterday!) and made a delicious protein-packed pizza. My plan to make banana chips was an epic failure but my dinner was a yummy combo of whole wheat rotini with fresh herbs and marinara and a meatball plus a delish salad with almonds, blackberries, celery, spinach, mixed greens, onions, and balsamic vinegar :) Severe weather was forecasted for the time when I was supposed to go to the track workout and I wanted no excuses so I knocked it out early and just did tonight’s scheduled workout (luckily the club has a fb page) on the treadmill. I did 4x 800m @ 7:03 and 4x 400m @ 8:00 for recovery in between each 800. Then 1 mile @ 6:18. 400m recovery @ 8:00, 400m @ 6:18, 400m recovery @ 8:00, final 400m @ 5:27!! (Goal pace -30 seconds, recovery pace, 90% max, max effort) Total mileage: 5 miles in 35 something minutes including recovery intervals :) BEST PART ABOUT GETTING FAST: DOUBLE THE WORKOUT IN HALF THE TIME <3 I also used my Nike Training Club App for the first time and did the 15 minute Ab Burner workout (I used a 6lb medicine ball) recommended to me by kmclife. So a very productive and happy day :) Now I’m just being a bum and stretching and watching Pretty Little Liars and Teen Mom and trying to decide what I want for a snack because track workouts make me soooo hungry :)