Snow, Running, Good Eats – Day in My Life #6

The six inches of snow where I live has equated to two days of cancelled school (gotta love the South). I really love snow days because it’s so nice to have a valid reason to stay home and relax. This morning, I slept in and then had some rocking chocolate oatmeal topped with Larabar’s Coconut Cocoa Renola. Then I studied for a test that I’ll have when I get back to school (I’m trying to be a responsible student despite the senioritis that’s kicking in ha ha).

2-17

Later in the morning was workout time. Since going to the gym was out of question because of the snow, I spent some quality time on the treadmill. I’m not really a runner or cardio person (I focus on developing strength mostly), so I was surprised that I made it for an hour! When I began, I told myself that I’d do at least thirty minutes at intervals of two minutes at 6.5 mph and one min at 8 mph. After 30 min, I decided to go for 45 minutes at 6 mph, which turned into an hour at 6.5 mph after going 6 mph for a while.

2-17 treadmill

I’m happy that I made it so far, especially because my family’s treadmill is not in an ideal location — it’s in this closet space called the sideroom. I passed time by watching music videos on Youtube.

2-17 situation

My favorite was “Oceans” by Hillsong United – it’s such an amazing song.

After my run, I did some back extensions and stretching. And of course, I followed my workout with an amazing lunch: spaghetti squash, baked beets, grape tomatoes, chicken, and mustard.

2-17 lunch

I was so exhausted from my run that I indulged in an hour and a half nap. Then I did some studying, had a snack (an apple, coffee, and a Coconut Pie Larabar), and went for a walk.

2-17 snack and study

Here’s a selfie to prove that I braved the cold:

2-17 selfie

Dinner was huge. I had chicken, kale, grape tomatoes, and my chocolate sweet potato topped with Larabar’s Coconut Cocoa Renola and peanut butter.

2-17 dinner

Then I watched the original Karate Kid with my parents. It was pretty good — at least better than the other one that came out a few years ago. I liked that the kid was a teenager and not ten years old; it seemed more realistic. And the day ended with a Chocolate Peppermint Lunabar for dessert and some blogging.

How was your day?

Do you like treadmill running?

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Chest, Shoulder, & Stairmaster Workout

Some days when I plan my workout, I feel like I need to use the StairMaster. That’s usually after I haven’t been to the gym in a couple days and really need to get a good sweat in, which the StairMaster is very good at providing. Even just 20 minutes on it makes me drip sweat. It is also great because it’s non-impact, so it’s not as stressful on your joints as running. So the other day when I had a great chest and shoulder workout, it was followed by a great (quick!) cardio session.

Warmup: run five minutes, stretch, 2o pushups
x4 superset: chest press and reverse chest press
x3 superset: incline chest press with dumbbells and shrug with dumbbells
x3 superset: incline chest press machine and 10 pushups
x3 superset: alternating lateral/side raises and shoulder press with dumbbells
20 minutes stairmaster: intervals of 2 min at level 10, 1 min at level 15, and during last set, cut time at level 10 to 1 min
x3 15 swiss ball pike, 15 bird dogs on swiss ball, and 10 situps to standup with weighted ball
Stretch

Spaghetti Squash ‘n’ Cheese

One of my favorite foods is macaroni ‘n’ cheese, so I decided to put a healthy twist on it. While some diets don’t allot for having cheese, I have to disagree; it is good in moderation. Low-fat cheese has nutritious value: it provides calcium (which is essential for strong bones and your nervous system), is high in protein, contains vitamins and minerals (like phosphorus, magnesium, zinc, B-2, B-12, A, D), and bacteria that are good for your digestive system. So don’t shy from the cheese, because incorporating it in your diet is beneficial and delicious! Try this twist on a childhood favorite for a filling, low-calorie meal.

2-ready to eat

Ingredients:
-1 cup roasted spaghetti squash
-1/4 cup shredded sharp cheddar cheese
-1 tbsp. grated parmesan cheese
-black ground pepper
Yields one serving

2-ingreds

1. Microwave spaghetti squash for one minute or heat up in another manner.

2. Mix in cheese. Enjoy!

2-cheese on squash

2-yummy

Macronutrient Facts
Calories: 182
Calories from fat: 102.5
Total Fat: 11.25 g
Saturated: .6.5 g
Cholest: 30 mg
Sodium: 310.5 mg
Total Carbs: 12 g
Fiber: 2 g
Sugar: 4 g
Protein: 11 g
Calcium: 32%

Some Things New – Day in My Life #5

Wow. It’s already nearly the end of January. Didn’t 2015 just start? Someone asked me what my new years resolutions were the other day, and it took me a minute to remember, whoops!

So today was quite relaxing. It began with a bowl of oats mashed with a banana and mixed with PB2, topped with granola. And a side of calculus homework…. Nothing like waking up and solving integrals!

1-26 breakfast

The granola I ate was Larabar’s Renola. I’ve only tried the Cocoa Coconut flavor, and it’s super good! I highly recommend it. It’s different from other granolas because it has no grains in it, so it’s relatively low carb. The ingredients are mainly nuts, seeds, and a few extra things, all of which are recognizable as food and not fillers.

 

1-26 renola

1-26 nutrition

I also had coffee. I used this Starucks instant Columbian mix. It has a really good taste – I recommend it as well.

1-26 coffee

This morning for my workout I went swimming. I’ve been trying to swim once a week for about the past month as a way to mix things up. It’s a great workout because it is both strength training and cardiovascular exercise, and it engages the core very well. Today, I swam 25 laps at a 100 meter pool (2500 meters total)- it took me about an hour and twenty minutes. I was exhausted by the end!

1 - 26 swim

Then I came home and had a huge lunch: spaghetti squash mixed with sharp cheddar, chicken, eggplant, and peanut butter on whole grain bread.

1-26 lunch

A rainy day today called for an afternoon comprised of some homework and a two and a half hour nap. I don’t even remember the last time I napped for that long, but I need to do so more often because it was glorious. If only my usually busy days had room to add that in…. Also, I spent some time finding possible golf tournaments to compete in this summer. It will be my last summer of junior golf, so I want to play a lot and have a blast!

1-26 dinner

Dinner was homemade chicken curry on white rice and cauliflower. One of my favorites! A great way to end a relaxing weekend – now I’m ready to tackle the week.

How was your weekend?

Chocolate Overnight Oats

I have the perfect solution to struggling to have breakfast on a rushed morning: overnight oats. They are so simple – just throw ingredients in a jar, mix, and pop it in the fridge the night before, and breakfast is ready to grab. Also, this is a perfect to use a peanut butter jar when its almost empty. Instead of throwing it out because there is very little peanut butter left, try using the jar for this.

1  - bite

Ingredients:
– 1/2 cup rolled oats
– 2 tbsp unsweetened cocoa powder
– banana
– 1/2 cup milk (any type works; almond, soy, regular, etc.)
– vanilla extract
Yields one serving

1 - ingreds

1. Mash banana into jar/other container.

1  - banan 1 - mash

2. Mix in oats and cocoa powder.

1 - cocoa 1 - oats

3. Mix in milk and vanilla extract.

1 - milk 1 - vanilla

4. Put in fridge overnight.

5. Either eat cold the next morning or microwave for about one minute. Enjoy!

1 - oats done

Macronutrient Facts
Calories: 290
Calories from fat: 47.5
Total Fat: 6.2 g
Saturated: .6 g
Cholest: 90 mg
Sodium: 86.2 mg
Potassium: 422.4 mg
Total Carbs: 60.5 g
Fiber: 11.6 g
Sugar: 15.4 g
Protein: 7.8 g

Note: I calculated the macronutrient facts factoring 1/2 cup almond milk and not including the peanut butter from my jar.

Home Workout

The other day, I was short on time so I did a workout at home instead of at the gym. It was a nice reminder that I don’t have to get to the gym to get moving! It was fun because I did a random mix, got sweating, and felt sore the next day.

Here’s what I did:

Warm up: 50 jumping jacks and stretching
Run 2 miles
x10 superset: 10 push-ups, 10 tricep dips
x8 100 meter sprint
x3 resistance band door attachment superset: row, lat pull down, chest press

row with resistance band:

12-30 before row 12-30 row

chest press:

12-30 chest press 12-30 chest press 2

LAT pull down:

12-30 lat 12-30 lat2

x2 plank sequence: 45 sec up and down plank (from push-up position to elbows), 15 sec rest, 45 sec twisting hips to touch floor, 15 sec rest, 45 sec plank. Finish last plank with a one minute plank.
x3 15 supermans
x3 superset: 15 v-ups, 20 cherry pickers (also called v-sits with a twist)
x3 superset: 15 crunches, 15 leg lifts
Stretch

Do you prefer working out at home or at the gym?

Hello 2015!

2015. This is a year that’s stuck out for me and been special for a long time. It’s one that I’ve identified myself with – I’m part of the class of 2015. This year, I graduate high school, and my life will completely change when I go off to college. I have a lot to be excited for, and I can’t wait to see what this year holds.

12 new year

I love when the new year comes around and everyone makes resolutions. There is so much optimism and hope because a lot of people decide to improve themselves. I have a few resolutions, too, because there are ways I need to improve and some goals to accomplish. Here are my fitness ones:

I will strengthen my back to the point when I can do unassisted pull ups.

I will strengthen my legs to be able to squat more than my body weight.

I will be focused when I’m at the gym; I will ensure that my form is good, while pushing myself to do my best.

I will be positive and see the good things in my life, regardless of the situation.

I will be thankful and joyful and remind myself daily of how blessed I am.

Happy New Year!
What are some of your resolutions?