I kicked off Tuesday with a new strength routine! Last month I went from doing my strength training in the form of DVD workouts to using free weights and doing my own routine. I have really enjoyed it and have seen good results so I’ve decided to continue with my own routine but change up some of the exercises now that I have progressed (but are stuck with my set weight home dumbbells). Thanks again to the brilliant Alison for the advice and guidance!
Warm up – jumping jacks, bum kicks, running on the spot, skipping (5 minutes)
- Traveling Kneeling push ups (15 reps body weight)
- Single leg deadlift (10 reps each leg with 2 x 4.5kg db)
- Lateral raise with squat (15 reps with 2 x 2.3kg db)
- Bent over row (15 reps with 2 x 4.5kg db)
- Forward lunges with twist (10 x each leg with 1 x 4.5kg db)
- Backwards lunges with bicep curl (10 x each leg with 2 x 2.3kg db)
- Tricep dip (15 reps body weight)
- Upright row with sumo squat (15 reps with 2 x 4.5kg db)
- Woodchop (10 reps each side with 1 x 4.5kg db)
- Dumbbell pullover on stability ball (15 reps with 4.5kg db)
- Cardio interval – jumping jacks, bum kicks, running on the spot, skipping (2 minutes)
x 3 sets – no rest between exercises or sets
This was an excellent workout it really challenged me – I was sweating buckets by the end! Breakfast was a big smoothie in a bowl containing purple kale, 1/2 banana, frozen cherries and mixed berries, soy milk, tbsp of coconut flour, ground flax, spirulina, matcha green tea powder and maca powder:
I topped it with goji berries and granola and also enjoyed a delicious blueberry cosy tea (really loving these teas by the way).
Lunch was leftover tofu sausage and tomato rice with lots of spinach and a bowl of cherries:
Mid afternoon I snacked on a large portion of high protein hummus with a raw cracker and veggies for dipping:
Pre yoga snack was two cookie dough balls:
My yoga class was not held last week which handily coincided with my week off work but I was glad to get back to it tonight. The instructor said that we would be trying a forearm stand at the end, so throughout the session we did postures to really work our arms, shoulders and back. There was no way I was going to be able to manage the forearm stand but practicing some postures like Dolphin Pose left me knackered and has given me some serious DOMS today!
When I got home I decided a bowl of porridge was in order. I used 1/2 cup of oats, tablespoon of oat bran, 2 cups of water and slow cooked on the stove. I then decided to add a tablespoon of my new vanilla hemp protein powder. On one hand I couldn’t taste it, however it did make the porridge go a very unappetising colour! I also added agave for sweetness and a big tablespoon of raw brazil cacao bliss. I had two chopped pink lady apples (went back for another after this one):
Despite the colour the porridge tasted great!
This morning I made up a big bowl of 10 grain hot cereal with soy milk and water then added agave, two chopped plums and a big tablespoon of hazelnut butter:
I also had a cup of black maple walnut coffee sweetened with agave. The hot cereal was gorgeous, the hazelnut butter went very melty, so good!
Lunch was an attempted recreation of my meal last week at the scrumpy willow and singing kettle:
Quinoa, grape and walnut salad (vegan, makes two large servings)
- 1 cup of quinoa, rinsed
- 2 cups of vegetable stock
- 1/2 small red cabbage finely sliced
- 6 spring onions finely chopped
- Large handful of parsley, finely chopped
- 1 cup of grapes, chopped in half
- 1/4 cup of walnuts, chopped
- 1 tbsp of extra virgin olive oil (I used my cool oil)
- 1 tsp of Dijon mustard
- 3 tbsp of apple cider vinegar
Cook the quinoa in the vegetable stock until all the stock has been absorbed. Allow to cool. Mix in the rest of the ingredients. Add the dressing ingredients to a bowl or screw top jar and whisk or shake to combine. Pour over the quinoa and mix well:
I had mine on top of a big pile of lettuce. Such a tasty and filling salad, all the ingredients worked together really well. I also had an orange and sliced kiwi:
Mid afternoon snack was a peanut butter Clif bar:
I ended up getting stuck late back at work so made the decision to cut my planned gym workout short. I think I made the right decision as once I got to the gym I had some serious DOMS in my butt, shoulders, back and triceps. I did 30 minutes of HIITS on the step machine, cross trainer and bike followed by my abs and core exercises. I left out my usual 30 minute treadmill run and plank holds (my triceps would not have managed them at all!) My plan is to do my run and planks tomorrow instead. The DOMS have left my muscles feeling really weak so I know I made the right decision to take it a little easier and make it up tomorrow instead.
Dinner was stir fried leek, red cabbage, carrot, mushroom, red pepper and spring greens with adzuki beans, ginger, soy sauce and gomasio:
Sometimes a big plate of stir fried veggies is just spot on! Dessert was The Raw Chocolate Company Seriously Dark Loaded Raw Chocolate and 2 sliced pink lady apples:
This chocolate tasted immense! Definitely the most like regular chocolate out of all the raw chocolates I have tasted. It has a lovely crunchy texture and creamy intense taste, gorgeous!
So glad I decided to take it a bit easier tonight and not rush through my workout. Do you stick to your training plan no matter what or are you happy change things when your not feeling it? Its actually quite a big deal for me to change a workout, usually I stick to my training plan no matter what which probably isn’t the best attitude to have!
Well I am going to spend some time with my foam roller now me thinks! Hope your having a great week!