healthy laps

A great lazy saturday!  Well, kind of – I had a super productive morning cleaning my whole condo, phew!  And didn’t make it to the gym until 11:30.  I love to be busy, but I also love weekends at home with nothing to do!  Before heading to the gym I snacked on 2 pieces of millet toast, one with almond butter and one with Crofter’s blueberry superfruit jam, and some hot tea.

I had a great long workout with a 7 mile tempo run on the treadmill in 65 minutes, and a total body weight session!  A few people have asked how I know what type of weights to do at the gym because it is overwhelming, especially on a saturday morning in a crowded gym!  I like to make up my workout before getting to the gym so that I know exactly what I am going to do and get in and out in a timely manner!  I usually write my workout down and bring it with me.  Some people look at me funny, but it helps me, so I don’t care!

Shoulders, Chest, Triceps, Legs & Abs

I did some circuit training to get in all of these areas in a timely manner.

• Overhead Press with Squats (3 sets of 12, 10 lb weights)
• Dips and V-ups on the bench (3 sets of 12)
• Front & Side Raises with Lunges (3 sets of 12 each side, 7.5 lb weights)
• Upright Row with Deadlifts (3 sets of 12, 18 lb bar)
• Tricep Kickback with Calf Raises (3 sets of 12, 12.5 lb weights)
• Chest Press (3 sets of 12, 12.5 lb weights) and Bicycles (3 sets of 15)
• Leg Extension Machine (3 sets of 12, 30 lbs) and Leg Ups (3 sets of 12)
• Plank (1.5 min)
• Pushups (30)

Remember to always start with a 5 minute warm-up and end with a cooldown!

You should also remember to eat some for of good quality protein withing 30-45 minutes after you finish your workout.  This will fuel your muscles and allow them to come back stronger!  So, after my workout, I whipped up a protein smoothie with a protein powder I wanted to try out.  Luckily, I only got a sample pack because it has a chalky taste.  Nevertheless, I drank the smoothie to get in some protein!

Banana Vanilla-Cinnamon Protein Shake

• 1 packet vanilla protein powder
• 1.5 frozen bananas
• 1 cup almond milk (you can use any type of milk here!)
• 1/2 t vanilla extract
• 1/2 t cinnamon
• pinch of sea salt
• 2 t agave nectar
• handful ice cubes

Blend together, serve in a fun glass and enjoy!  The frozen bananas and the protein powder gave this smoothie a really thick texture, which reminded me of a milkshake!  But, still a little chalky with the protein powder – bummer!

Lots of cooking on the agenda for the day, including some coconut milk yogurt, granola, cookies and spaghetti squash for dinner!

See ya later!

Filed under: Uncategorized | Tagged: almond butter, Eating Laps, Recipes, Running Laps, smoothie, weights |