I am sore

This whole week my alarm has been going off at 4:50 am.  I hope I can adjust to this early work out schedule.  I thought my schedule before was early but not like this.  I seriously go to bed at eight thirty every night.  My workout today went something along the lines of this:

BB Bicep curls (7 bottom to half, 7 half to top, seven full)

Standing lat pull downs with straight arms-15

Abs on lat pulldown machine (I'll have to post a video to this sometime)-15

* I did three rounds of this with a sprint in between each round

BB back rows-15

DB bicep curls-15

Reverse fly's-15

*Again, three rounds with a sprint between each round

Double crunch on bench-15

Back extensions-20

Hanging abs-10 center, 10 each side

Tick-tocks-20 each side

*I did two round of this

Then came gpp:

5 rounds for time:
10 manimals (see below)
400 m. run

It was tough but it felt great.  That combined with the trail run that was straight up, and spin yesterday...my legs are a tinsy bit sore.  

I had to take a picture of the family's protein shakes.  :)  My kids always want one with their breakfast and so does the hubby.  We go through a lot of protein!

7:00 am...chocolate peanut butter oatmeal.
1/3 cup raw oats
1 scoop chocolate protein
1 Tb peanut butter = a perfect chocolatey breakfast for a time of the monther. * I also ate half an oatmeal raisin cookie.  dang.

10:00 am..half and apple and string cheese.

12:30 pm...4 egg whites, peppers, cilantro, salsa in a La Tortilla Factory wrap.

1:30 pm...a chocolate protein banana muffin....recipe coming soon!
3:30 pm...a small bowl of Kashi Crunch
5:30 pm...what I call a Fajita salad.  Sauteed chicken, peppers, corn, over lettuce.  Add on a side of salsa and 1 Tbs fat free sour cream and it was delicious.  Oh..dont forget the green beans!  I was hungry all day today.  I hate being a girl sometimes.

waaayyyy behind!

 I am so behind on blogging.  We took a little road trip this weekend to the grand old Idaho for my dad's 60th birthday.  No, my parents do not live there but my dad was born a cowboy and farms a lot of land there.  So he is a CFO during the week and a farmer on the weekends.  We went up to surprise him with a little party and all the husbands helped him build a new fence.  My dad is the best, really....the best.  We left Friday, stayed overnight and came home Saturday.  I brought snacks for the car and some food but by Saturday night I felt like I had eaten pretty crappy.

In the car on the way up.  We enjoyed beef jerky, crackers and peanut butter, and string cheese.  We always take a road trip self portrait of the two of us.
 

When we pulled into town we stopped at a Greek restaurant for dinner.  Yum!

I enjoyed an awesome salad and some chicken skewers.  Then got back to the hotel and ate a pound of my trailmix granola.  I was pre-menstrual OK?

The kids love the farms because of all the fun stuff to play on/with.  Horses, cows, dogs, haystacks, tractors, etc.  The list goes on.  They had such a good time.

Coming home on Saturday was crazy.  I left my husband up there to finish some work and I drove home with my sister and the kids.  Lets just say this pms-ey girl ate lots of sugar on the way home.  I felt like crap and I deserved it.  For Sunday dinner when we were home again I made grilled chicken, sauteed zucchini and mushrooms, salad, and homemade whole grain naan bread.  I have got to post this recipe.  It was so great! 

For labor day we were going to go boating but the weather wasn't looking to promising.  So we decided to go to a movie.  I was prepared with healthy popcorn, grapes, and water for the show.  However, when we got there it was insanely packed so we took our snacks to the park and played.  Still had a great day.  I got to go for a trail run then hit the gym that morning and it felt great.

Hope everyone had a great labor day!

Trailmix Granola

 Here are the ingredients I used.  You can always switch it up to how you like it but here it was I did:

Mix together:
2 Tbs water
2Tbs coconut oil
3 Tbs agave
1 Tsp vanilla
1/4 cup peanut or almond butter

Then stir in:
4 cups raw oats
2/3 cups raisins
1/4 cup nuts *
3 Tbs flaxseeds

Mix this together really well and spread out evenly on a cookie sheet.  Bake at 275 for 45 minutes stirring every minutes.  *I added my nuts the last fifteen minutes only.

 

Here where I can't decide if I went right or wrong.  I melted a fourth a cup of dark chocolate chips and put them in a bag...cut off the corner, and drizzled all over the granola.  Next time I think I will just throw in the chocolate whole or Leave it out.  It was super yummy though!

 See...yummy!

While it was baking I hard boiled a zillion eggs to have on hand at a moments notice.  :)

My days seem really long

Five am came too early today.  I got to the gym about five fifteen.  I was tired.  I warmed up doing six minutes of sprint sets.  Yes, six whole minutes.  :)  

Then I did some chest:

 4 sets of 10 chest press-I upped the weight after each set.

3 sets of 15 chest fly's on the pulley's.

Then came gpp:

1 round of:

Tabata BTB squats (you must "rest" in the bottom of the squat)
then...
On trainer's count perform 5 rounds of the following:
20 v-ups
20 T2T side ups R
20 T2T side ups L
20 T2T superman back ext
20 T2T tap down crunches
20 sec ab bridges

I was just telling my husband the other day how I can never get my abs really sore.  Well today's workout should do the trick.  I was hurting but did the whole thing.  I finished of with a little cardio:

1 mile stair stepper
400 meter row sprint
400 meter run sprint
400 meter row sprint
400 meter run sprint

Not a lot but I ran out of time.  Ok...I talked too much at the gym and didn't work hard enough.  I am planning on running up a local mountain with my sister and friend tomorrow bright and early so I feel Ok about it.

Breakfast was a protein shake the size of the USA with the usual stuff thrown in.  I grabbed two of my mini protein zucchini muffins on my way out the door a little later.

Lunch was 4 egg whites with spinach and salsa on a La Tortilla Factory tortilla.  I love those tortillas.  Go here for the nutrition info.  They are posted on the bottom of that page.

This afternoon I whipped up some granola.  I'll post the recipe tomorrow.  It was good though and I had a little bowl for my afternoon snack.  

 
For dinner I shared this huge salad with mu husband while my kiddos ate chicken and broccoli casserole and sweet potatoes.   Sorry...it's sideways.  Lettuce, spinach, turkey, egg whites, broccoli, tomatoes, and a little feta.  It was yummy and my belly is satisfied.

For the dressing we mixed together a Tbs of garlic hummus, a Tbs of balsamic, and a little water.  Delish.

Wish me luck on the death run tomorrow!

My whole life just changed...

Didn't get a post in yesterday. It was a crazy, emotional, exciting, exhausting, off day. Let's just say this little was planning on starting Kindergarten at a school with five little friends on her street. We ended up switching schools yesterday, the morning she was supposed to be going for her first day. She wasn't happy, I wasn't happy (well I was because I wanted her to go to this school where she got accepted the day hers was supposed to start! What?) I felt bad that I was making her make a huge change the morning of. I was a mess. I hope I made the right decision. She went to her second day today and did great! She made two friends and seemed really happy. She is now playing with her little neighborhood friends and so it is all working out fine. But yesterday...hard. Really hard. On all of us. So, did I make it to the gym...no! Did I eat really good...no! It was such a weird day.


In her uniform and with a sweaty mama who came straight from the gym.


Anyway, on to today! I have to go to the gym at five am now because the little leaves for school quite early. I did a fifteen minute workout on the stairclimber for a warm up. Then I did:

3 sets of weighted lunges (10 on each leg)
3 sets of 10 overhead shoulder press

This gpp workout:

Complete 4 straight sets of each. Rest 30-60s between each set.
5/8 strict chinups
8 back squats 95/135
8 ring dips
12 DB skull crushers 20/30 ea.
100 rope jumps
*I added a sprint at the end of each round.
Then I finished of with 17 more minutes on the stairclimber. It felt great.

Breakfast was the usual protein shake:
scoop of protein
spinach
1/2 banana
coconut water
ice





My "breakfast" at about nine thirty, yes I'm already ravenous by then...was
1/2 cup oats
heaping tablespoon of protein powder
1 tablespoon peanut butter
sprinkle of cocoa on the top


Oh my gosh it was so good. Like a peanut butter cup! Can't go wrong right? I didn't get a picture of lunch but it was a couple of egg whites with light mayo and mustard. I dipped some Kashi crackers into the egg mix and had some grapes on the side. Then had a square of dark chocolate. :)

My afternoon snack. One of my staples. Fage plain greek yogurt, raw oats, and blueberries. This baby had around 240 calories, 39 grams protein, 30 carbs, and 3 grams of fat. And it tastes so yummy too!

Dinner:
I made up some zucchini boat thingy. It was pretty tasty. I had a huge zucchini so I cut it in half and then in half again lengthwise. I hollowed all the seeds and middle junk.


Boiled some chicken, chopped it up and threw it in.


Topped that with broccoli and a couple crushed Kashi crackers in place of bread crumbs and popped it into the oven for a bit. I love roasted broccoli, so this was so good to me. The broccoli got all crispy and divine.


When the zucchini was soft enough to eat I pulled it out and topped it with grape tomatoes and a spoonful of feta cheese. Delish! I will be making this one again.

Gotta get to bed so I can do the 5 am thing all over again tomorrow. Another recipe tomorrow! This time a chocolatey sweet one!

Monday is done

CRAP! I just wrote a whole post and deleted it. High five Lynds. So I'm not going to go into detail about my workout. I did gpp to start off. Then I broke out the TRX and did some back, biceps, and legs. I also threw in a couple of lat pulldowns, standing lat pulldowns, and woodchoppers. I swear I had it all broken up for you in sets, reps, etc....but I am a computer lame-o. Breakfast was the usual protein shake. This time with coconut water, one and a half scoops protein, half a banana, a handful of spinach, and some ice. Delish, except my kids all wanted to "help" me drink it. By ten thirty I was starving again and at gymnastics for my daughter but luckily I had one of these in my purse. :)

Lunch was a half a can of tuna with three eggs whites, 1 teaspoon light mayo, a squirt of mustard, and pepper. I was needing treats so I had a Kashi cookie on the side.

Dinner was pasta for the kiddos. I made a marinara with ground turkey and sweet potato and used that on the sauce. Instead of noodles for me and the hubs I whipped up some oatmeal and put the ground turkey sauce on top. It sounds really weird but it was actually awesome! Tasted like brown rice. I had some veggies on the side and a little sourdough bread. My friend brought me Kneaders bread and I couldn't resist a taste!

I snacked on cocoa almonds and other things throughout the day but did really good eating today. Bring on my 5:15 am spin class tomorrow!

weekend par-tay

This weekend it was this girls birthday. That is my sister in law/bestie. How great is it when your twin brother marries someone who is your best friend. That is my twin brother below. The four of us took a trip to San Fransisco last May and it was one of the funnest trips I have ever been on. It doesn't matter where you go as long as the company is the best you could ask for!


We had a get together planned planned for Saturday night at my casa. I knew we would be eating lots of junk so I tried to be good the whole day and then let myself splurge a little. My husband and woke up at nine! I couldn't believe it. All our kids were still asleep....I definitely needed that rest. I had plain greek yogurt for breakfast, with 1/4 cup raw oats and some blueberries on top.

Then I convinced myself to go to the gym I did the gpp workout and was dripping sweat on the floor after 10 minutes. Literally dripping. Thanks gpp! Then I did a couple of abs and finished off with 25 minutes of swimming. It felt so good to hop in that pool after all that sweat!

For our get togethers we usually end up playing cards till the wee hours of the morning. It is just something we have always done. And of course there is always food and non alcoholic beer for the "I used to drink but don't anymore" people. :)

We had chips and salsa, cake, lot's of candy, cheese with crackers and mustard, and I made a HUGE veggie tray...I promise. I had forgotten about it till I spotted it in the fridge about 5 minutes after I took this picture.

Here are three of the boys I grew up with. Been friends since grade school.

We had a fun great weekend. Tomorrow it is off to eating good again and getting up at 5:40. I always eat good during the week and weekends are iffy. Bring it on!