I have started my Black Powder and Protein Shake Experiment. So far so good! I am more motivated during my workouts from the Black Powder...well I think, it could be all mental...but, whatever works! I'm steadily increasing my weights and my reps/sets. I am ready to see definition in my arms and not have to worry about "the fat arm" in pictures! (Ladies I know you all know what I am talking about haha) The protein shake this morning kept me full and I really wasn't ready for a snack around 11 AM. But I made myself eat anyway. I am trying to practice eating my food slowly and truly enjoying every bite. No one is taking my food from me, I do not need to eat like someone is!
Today, I worked on Abs, Arms, and Cardio. My cardio was so awful because even though I said I was going to stay away from sweets...Yea...I didn't! This is ridiculous! But I am sorry when someone makes brownies that have toffee and a layer of gooey fudge running throughout it's core ...how can I say no! That's like dangling your leg in the pit of the lion's den! I do have a great deal of self control but sometimes I just have to give in! I don't OVER indulge, thank goodness. I do need to start bringing healthy options with me so when temptation comes knockin, I can roundhouse kick it in the face!
Anyway got off on a little tangent! When I eat sweets, I feel like a smoker when I run and this morning my body was pissed at the brownies! I finished and ran the whole time but definitely pushed myself to the end! When I run and my side starts cramping I try to focus on holding my abs in... this actually distracts me a bit from the discomfort so I am able to push myself to the end. I am at 9'18'' mile and my new goal is to get to an 8' mile! I can do this!
Here is a look at my ab routine:
3 sets of planks (Regular and side bridges)
Standard Crunches
Seated Crunches
Vertical Knee Raises
Bicycles
Hand to Leg Crunch with weight **I do opposite leg...the guy in the video does same leg... It's up to you.
http://www.body-mind-strength.com/six_pack_abs/free_weight_muscle_building_abs_exercises/dumbbell_hand_to_leg_crunches.html
I do sets of 25 and up to a measly minute...but I have worked hard to get to a minute on planks and am steadily increasing my time.
Food Journal for today:
Pre-Workout: Black Powder mixed with 8 oz of water
Post- Workout/Breakfast: Double Chocolate Protein Powder (1 heaping scoop) blended with Organic 2% Milk (Archer Farms from Target **It will change your life and it is worth the few extra calories!!!) and Ice
Snack: Little less than 1/4 cup Mixed nuts and cranberries and 100 calorie Breakstone's Cottage Doubles -Strawberry
Lunch: Left-over Light Blackened Chicken Alfredo with Wheat Penne. Petite Side Caesar Salad made with Yogurt Dessert: Coconut Milk 80 calorie fudge bar ( I try to keep my sweets under 9g sugar and keep them all natural and healthy)
Dinner: Grilled Chicken and Roasted Green Beans with lemon and garlic
Recipe: Semi-homemade Blackened Chicken Alfredo (Light) with Caesar Salad made from Yogurt
Classico Light Asiago Romano Alfredo
Minced Roasted Garlic
Blackening Seasoning
Onion Powder
Green Onions
Chicken breast (cut into bite sized cubes)
Boil pasta in salted water for about 8-10 minutes (until aldente)
Season cubed chicken breast with blackening seasoning and onion powder
Saute seasoned chicken breast in pan with a touch of olive oil until cooked through
Add garlic and saute a little while longer
Add Alfredo sauce (put a little water in jar, replace lid, and shake pouring contents into pan)
Cook on medium-low for 10-15 minutes
Serve over wheat penne and top with chopped green onions
The Caesar dressing is actually store bought, I get it from Fresh Market in the produce section. It's so good! I do have a few recipes for yogurt caesar dressing I have been meaning to try but on this night I was starving and needed something fast! I mix about 2 tbsps with romaine lettuce and caesar rye croutons.
ENJOY! (Took me about 20 minutes to cook and prep everything and I ate on it 5 times!!)
Danni
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