Oh my gosh you guys, Happy Friday! Remember when I said I don’t crave the weekend like I used to? Well I don’t, but for some reason Fridays are still fun. I think its because my schedule changes a little bit, I go in a bit earlier and get off a bit earlier which is fun. Anyways, lets do the blog thing and recap yesterday. After re-testing my Resting Metabolism Assessment and practicing a Resting and Active Metabolic Assessment on an employee it was time for a Starbucks run! Oh how I’ve missed my feta wraps.
I also got a triple latte which was super filling and delicious but I forgot to take a picture of it. I ate the feta wrap while I was waiting for the drink (they were down to only one espresso maker) so once I got it I took off.
During lunch I studied again while I ate my adult lunchable (organic grassfed bison, organic grassfed cheddar, organic carrots).
I also had another yogurt with coconut peanut butter mixed in, I am a creature of habit when I find something I like!
I’m not sure I’m being that productive while I study on my lunch hour at work, for some reason it takes me forever to get through so little material. Anyways, lunch kept me full until I ate the other half of my protein bar (ate the first half Wednesday) around 5:30pm. When my supervisor said I could go earlier (since I came in super early for training) I was excited to finally have some time to get some lifting in! Usually I would say strength training, but thinking about it as lifting for some reason was much more motivating yesterday. Here is what my workout looked like:
1000 meter row warm up
3 Supersets: 8-10 assisted pull ups and 8 single leg tricep dips (3 seconds down, power up, each leg)
3 Supersets: 10 chest press (40lbs) + 8-10 DB shoulder to shoulder overhead press (25lbs)
3 Supersets: 12-15 bicep curls (20lbs) + 8-12 bent over rows (40lbs)
3 Supersets: 1 lap forward and backward crawls + 10-15 upright rows (20lbs)
3 Sets: 8 side planks with knee raise each side
3 Sets: 12-15 dumbbell rows (each side seperately 18lbs)
3 Sets: 30 second elbow plank + 7-9 scapular push up (—> builds shoulders)
3 Sets: 10 Side shoulder raises (8lb dumbbells)
The whole thing took me about 45 minutes, although there was little cardio involved I felt like it was a good lift session! I’ve been feeling a lot better so I’m working hard (mentally) not to mess anything up with physical therapy. Sticking to upper body work and keeping with my workouts when I go into PT. I was super hungry when I got done, I thought about just making a protein shake but decided to go for real food instead. I followed up my workout with a 3 ingredient dinner: shaved brussel sprouts, chicken sausage, caraway seeds, garlic powder and laughing cow.
Plus a little dark chocolate while we watched Rudolf (we drew watch a Traditional Christmas Show for the advent jar).
We were a couple behind so we also substituted 50 most awkward family photos for make a Christmas collage. So funny!
I’m off to PT, then work, I hope you have a great weekend!
Whats your favorite traditional holiday show?
Mine is definitely Rudolph doesn’t get more classic than that!