Friday, September 2, 2011

Porch Workout

Yesterday started off with a steamy 4 mile run and then a walk with the girls.  It was pretty warm and I was pretty sweaty.

Ice cold smoothie to the rescue.

Meal #1: Dark Chocolate Almond Milk, chocolate protein powder, frozen banana, frozen strawberries

2011August 002

Here I am sportin’ my new threads!

After I drank some of my smoothie down, I poured in some cereal and ate the rest with a spoon.

2011August 004

We got everyone up and out of here and then Justin headed out to play golf with his Dad.   I started planning my workout.

It was hot but there was a nice breeze, so I decided to do my workout in the screened in porch. I grabbed some 15 lb dumb bells and did the following two times (each exercise was done for 15 reps, with the exception of the step ups):

Porch Workout

  • Squat with overhead press
  • Romanian deadlifts
  • 1 minute of step ups (no weight during stepups)
  • Up right row
  • Reverse lunges
  • 1 minute of steps ups
  • Bicep curls
  • French press
  • 1 minute of step ups
  • Hammer curls
  • Triceps kick backs
  • 1 minutes step ups
  • Flat bench
  • Plank with rows
  • 1 minute steps ups

My intention was to do it three times, but it was rough!  I was done after two!   The 15 lb dumb bells worked out great.  I didn’t want to drag a bunch of dumb bells out there so I picked a weight that would challenge me for most of the exercises for 15 reps.  They were too light for some and perfect for the others so it worked.

Meal #2:  Two whole eggs (ran out of egg whites), two canadian bacon and a gluten free english muffin

2011August 007

I cooked up some chicken breasts for meals this weekend and boiled some eggs for snacks.

Meal #3: Chicken breast, brown rice noodles and roasted green beans

2011August 010

I did some grocery shopping and then some cooking.  I ate my afternoon snack while I cooked.

Meal #4: Protein powder, peanut butter and granola

2011August 012

I made my Chicken Noodle Soup minus the noodle.

Meals #5, 6, and 7!

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It’s never too hot out for chicken and veggie soup.  I think I’ll add some peas to my bowl today.

It’s getting to be that time of the month for me so I want to have meals ready so I don’t eat crap.

I checked in with Diana yesterday and she gave me some direction for my workouts and the plan for next competition season.  I am excited to get back to it.  I gotta say, I’m starting to miss the rigid, strict lifestyle of competition prep.

I’m going to spend the next four months working on keeping my body fat in the teens and incorporating heavy lifting, plyos for cardio and backing off on the steady state running a bit.  I love my morning runs too much to completely give them up, but I think I’ll start running them more interval style than just steady state.

This week flew by for me!  I can’t believe it’s already Friday!

1 comment:

  1. I want your workout outfit. i love nike shorts :)
    i cant believe its already start time for you to prepare for next season :)