Yesterday was a bust for outdoor activity but I did do an hour of YF flex when I got home. I really needed the stretch. I am back to my old bad habit of dropping flexibility training when I run low on time, and I really do need to work on this aspect of my fitness regimen. So this week one of my mini-goals is to get in a 15 minute Yourself Fitness meditation garden session every day. (These are the bonus yoga workouts in the program.)
My TT lifting this morning was quasi-outdoors since I did it out in my patio home gym. I ran my intervals outside, too. The whole county is smoky from some wildfires burning in the counties east and north of us. It’s blocking out a lot of sun and keeping temps cool enough for comfortable running. I almost enjoyed myself today.
It was probably the two WW oatmeal raisin cookies and swig of Dymatize Elite choco mint (which was NOT at all cloying, unlike the choco mint from AllTheWhey.com, which is like foamy brown Mylanta antacid when mixed with just water) I snarfed during my workout that did it. I figure that if I am supposed to have a during and post-workout meal that consists of around 40 g carb and 20 g protein, I might as well get the carb portion from a yummy homebaked, low-fat cookie made with whole grain and natural ingredients instead of a scoop of corn sugar, right? (I’ll get the recipe up tonight when I get home. Stats on one lovely, cakey cookie are 95 cals, 17 g carb, 2 g protein, 2 g fat, and 1 g fiber.)
A recent interview with Erik Ledin of Leanbodiesconsulting.com posted to the members’ area of TTmembers.com gave me the idea. Erik mentioned that for pre- and post-workout, he just gives his clients a target for carbs and protein, but he leaves the choice of carbs up to the client instead of going with the traditional maltodextrin/dextrose plus whey combo. He said that in terms of real-world fat loss, it didn’t seem to matter WHAT kind of fast carb you consumed as long as it was also low in fat. So his clients had a chance to consume some “fun carbs” in the post workout window like (OMG!) flavored rice cakes, popcorn, cereal, and bagels as long as the portions fell within their assigned targets.
Um yeah. I am digging this idea. I’ll take real solid food over a bottle of water, sugar and protein powder any day.
I still need to take a walk, do TT core and do my 15 minutes of yoga in the Yourself Fitness meditation garden tonight.
As always, meals are packed and waiting.
Days until wedding: 60
Max push ups without rest: 72
– TT for Women Phase 4 Workout A
A1) BB Front Squat (3Ã—8 @ 95, 105, 105 lbs)
A2) Chin-ups (3Ã— 6/2, 7/1, 6/2)
B1) DB Reverse Lunge (3Ã—8 @ 40 lbs)
B2) Pushups (3x Max reps – 72, 30, 40)
– TT Intervals – Outdoor jog/sprint (19 min)
– Outdoor walk (30 min)
– TT Core B (15 min)
PWO) 2 WW oatmeal raisin cookies, 2/3 scoop Dymatize Elite Chocolate Mint whey protein
1) 40 g raisins, 40 g oats, 3 egg whites
2) 3 oz. chicken breast, 1 c. veggies, 1 pear
3) 1 rock shrimp quesadilla with 2 T. salsa, 2 tangerines
4) 1/2 c. 1% cottage cheese, WW pear apple oatmeal crisp, 1/2 oz. almonds and walnuts
5) 3 oz. chicken breast, 1 c. mixed veggies, 1/2 oz. pecans, 1 banana
6) 1/2 c. NF plain yogurt, 1/2 scoop DE butter toffee whey, 1/2 oz. walnuts
Supps: 1 multivitamin, 1 calcium 600+D, 6 fish oil caps, 1 serving l-glutamine