Monday, 27 July 2015

Healthy Eating & Leg Day RUINER

I feel like this post has been a long time coming. 

For a few years , this post of mine about batch cooking and eating healthy has been getting some attention.  To be honest with you - this was pretty close to the start of my healthy eating journey and I didn't know as much as I thought I did.

I used to think that what I was doing was eating "clean" - but really, it was just eating healthier compared to what I ate before.  Yes, NOW I understand that it is not "clean eating" when I don't know exactly what is in the sauce etc. but hey, you live and you learn. 

Over the last few years I have learnt a lot more about what fuel I need for my body, what works for me and what I am capable of.  So, I guess, here is a bit of an update for you. 

Right now I am trying to eat a lot of REAL FOOD.  This means lean protein (turkey, tuna, chicken, eggs), Veggies (greens, tomatoes, mushrooms), Healthy Fats (avocado, nuts, natural nut butter) and Healthy Carbs (sweet potatoes, brown rice, oatmeal).

I still do some meal prep on a Sunday, because we all remember this little chestnut:

Failing to plan, is planning to fail.

Yes of course I treat myself to drinking cider or beer etc occasionally, so I guess you could call it a fairly flexible diet.  This way of living is what works for me.  I have a good balance right now and once my shoulder is better, I will push my workouts and weights harder and change my diet accordingly. 

Here is some of the food I prep for a week ahead.  Some days I eat smaller meals, more often and some days I eat a large lunch and snacks in between.  I don't eat when I am not hungry and I try to make healthy food choices when I am. 
(Also, one of these meals was for Michelle - it has a vegan nut cutlet in it)

So now that is out of the way, here is the Leg Day that my friend Lucy and I completed on Saturday:

Warm up:  500m Row
Seated leg curls & leg extensions

Working sets:
Back squats
Front squats
Deficit deadlifts
Front rack lunges
Bulgarian split squats super set with jump lunges

WOD: Opium Dream mod

21 - 18 - 15 - 12 - 9 - 6 - 3
Ground to overhead
Lucy used 15kgs plate, I used 10kg DB to snatch with my right arm

5 burpees and 30 Double Unders in between each set of GTOH.

It was knackered and we totally deserved a Harris + Hoole brunch afterwards.

The rest of my day was spent trying out my lovely new products from LUSH.

My face feels amazing after using the Cosmetic Warrior mask and my lips are smooth from the Mint Julips!  I am almost inspired to wash my hair again to use the shampoos.  Ha!

Friday, 3 July 2015

End of the Week Workouts & No Motivation

We are finally at the end of the week and my motivation on Thursday went right out the window.  Ha!  I was super tired so I ended up staying in bed and relaxing for a few extra hours.  Bliss!
But I woke up feeling super guilty today (Friday) and of course, had to make up for it in the gym. 

Wednesday's Workout
It gets so boring, not being able to use my arms this week.  Hopefully I have been putting in the right amount of time and effort to help with its speedy recovery and I should be on the mend next week. 

Warm Up:  5mins on cross trainer

Stretching:  Glutes, quads, calves, shoulder, bicep

Set / Rep Scheme:  Whatever I wanted and felt like today!
Wasn't aiming for anything, just to get through the workout.

Kneeling squats with 40kgs
Slow and controlled, really focusing on that bum squeeze

 Stiff legged deadlift

BB Hip thrust with 40kgs

DB kick backs

Superman & hollow hold

Split jump squats

Squat jumps with step

Hip / leg raise on parallel bars
I usually do this with a light DB between my feet, but not today. Lol! 

No rowing today.  I had to skip home quickly to catch my man on the phone before he went to bed :)

Friday's workout
Having eaten a packet of chocolate biscuits for dinner last night and not working out the day before, one could say I was incredible motivated to get to the gym this morning. I knew my body had those extra calories to burn and I did actually wake up with a load of energy. 

Today, I decided, was the day I would row 5km.  GROSS!  But since I said I was going to do it, I kinda had to.
No turning back.
Get over that mental block and just get it done. 

Warm up:  500m row

Stretches:  Hammies, quads, calves

Seated leg curl
25kgs x 14/14/14/20/10

Thigh abducter (1 full rep and bounce)
45kgs x 12/12/13/12/9

Kick back on the leg extension machine
13.5kgs x 10/10/10

Calf press
86kgs x 20/25/25/18 + 59kgs x 20

Calf press on leg press machine
73kgs x 4 sets of 30 reps

Then.... the row.  Urgh!

Row for the day:  5kms in 21.06mins on damper setting 6

I was so pleased with myself for holding a fairly regular pace throughout.  I am really bad and rowing and I am determined to force myself to get better at it.  My man said that he thought I would do it in about 30mins.  HA!  I showed him ;)
Here are my splits, in case you were wondering.  Not the best, but not the worst :) 

When I got home, I washed my hair and was so hungry.
I decided to have lunch for breakfast.  Quite possibly the best decision I have made all week :) 

Actually I take that back.  I am writing this with a cider in hand...