Hey friends! Happy Monday! Have you seen the tour of my fridge? It was my first video! I am planning on doing some workout videos soon so stayed tuned!
How was everyones weekend? It was a balmy 40 degrees here in Boston, which is so much warmer than normal so it was amazingly wonderful weather (given the time of year of course) I couldn't remember the last time I went out without a jacket on!
I had an amazing leg workout (glute focus) on Saturday that my leggies are still on fire from. I have never really focused 'that' much on my legs in the sense of splitting them in in my training schedule (1 day quad focus, one day glute/ham focus) but I am giving it a go because of course, the body reacts to different exercises, routines, reps, sets everything-its always great to switch it up to avoid hitting a plateau, so that was my switch up as of late!
Right now, my quad workout is a bit heavier, whereas my glute/ham workout is a bit lighter in weight, higher in reps (20-30) For instance, one superset that I did was smith machine squats (toes out wide) 20 reps, and went right into walking lunges (30 steps each side)
I encourage you to try out something different in your workouts! Change up the rep scheme, sets, amount of weight, position of your grip or even order of exercises. Your body will thank you! In my exercise/workout tips section, I have loads of info and workouts just for you! If you want a new cardio workout, try out the treadmill 'mix it up' routine or the stairmaster workout. If weight training is what you are looking for, try out the full body circuit routine and another full body circuit routine
So after the gym today, I made the best protein shake! It was BSN cinnamon roll protein (which I try not to have THAT often because it has some artificial sweetners in it) but I was craving it so I had it--moderation right? It was 1 scoop of protein, water, ice, 1/4 tsp each xanthan and guar gums and topped with cinnamon and vanilla extract. It was SO good
Something else that was SO good? Jessica's Mac and Cheese Cupcakes! My parents were going to a superbowl party and my mom was asking me what she should bring. I immediately turned to Jessica's blog because well, it rocks. I came across the mac and cheese cupcakes, and it seemed like the perfect superbowl treat! They are individual, easy for folks to grab and go, they looked delicious and who doesn't like mac and cheese?!
Seriously, who does not like cheese? And this recipe called for 3 different kinds of it
Shredded cheeder, provolone AND parmesan
Some goods that went into the delicious cup cakes
The pasta was boiled (we doubled the recipe) It was for lots of hungry football fanatics!
Did I mention there was some cheese in this recipe
Post bake. How cute are these? They were SUCH a hit. Everyone was asking about the recipe (don't worry Jessica, and my mom said they were the first thing to dissapear from the food spread!) I highly suggest you go make these for a dinner party...or just for life.
Onto my lunch for today...it was a good one!
Roasted brocolli, baby spinach, red bell peppers, mushrooms, snow peas, sweet potato and grilled chicken
I also snacked on a delicious, juicy ruby red grapefruit earier in the day.
I got an email from a reader asking about post workout nutrition. Is fat bad, what to eat, when to eat it and so on. In previous post, I did a whole talk about pre and post workout nutrition talking about everything from protein to carbs to fat
Now, in regards to fat. Healthy fats such as olive oils, all natural nut butters, coconut oil, sesame oil (the list goes on) are excellent to have in your diet! The benefits of healthy fats are endless and they are a nutrient needed by the body for energy, healthy skin, vitamin absoption and everyday bodily functions.
Now, While most of your other daily meals should contain a source of healthy fats, the fat content after a hard workout should be kept very minimal because fat slows the absorption of the carbs and protein into your body
Now, this doesn't mean that you can never have fats post workout. You should have what works for you. These 'guidelines' apply generally to those who have a very intense workout. If you enjoy having peanut butter in a slice of whole wheat toast after your workout, by all means keep eating that! I am not here to tell you what to eat and what not to eat. I am simply stating some information that is out there and because I recieved an email asking about fats post workout, specifically.
I also don't want you to read this post and all of the sudden think you have to go buy whey protein and spend lots of money on post workout nutrition. The simpler the better when it comes to post workout meals!
some great sources of quick digestible natural carbs:
- Bananas (fresh or frozen)
- Maple syrup
- Dried fruit (raisins, cranberries, prunes, etc)
- Rice cakes
- Quick cooking oats
- Rice cereal like Chex
If you do have or want some whey protein, it is a great supplement to have on hand-I know I have whey protein post workout quite often. It is fast, tasty and easy to make a quick protein shake! Some brands I enjoy are BSN, Muscle Gauge Nutrition, Jay Robb and Sun Warrior. You can do a scoop of protein powder, raw oats, frozen fruit, almond milk (or skim or soy) water and ice, blended in the blender and you have a perfect post workout shake! I have made some delicious shakes like the Pina Colada Protein shake and pumpkin pie protein shake
Some other great post workout ideas:
- Protein Cookies
- Non fat or fat free yogurt with raw oats (or cooked) and some diced fruit
- Pita with 2 T hummus
- Low fat string cheese, piece of fruit and some crackers
- Bowl of oatmeal with fruit and cinnamon
- Serving of dried fruit, granola bar OR serving of oats OR cereal
- 1-3oz can of tuna on 2 rice cakes, handful of raisins
- Chocolate milk
- Whey protein shake made with skim or almond or soy milk, ice, fruit, rice cake
Question of the day: What works for you post workout?