So I didn’t think I’d have time to blog today, but I was having such an Eat2Win day, that I wanted to shout it out!
7:15 AM Woke up. Finally caught up my sleep from my hectic weekend. It’s so important to get enough sleep for your body to repair itself and ensure that your hunger hormones don’t get out of whack.
8:00 AM Broke my fast with a banana and coffee. I call it my AM snack.
10:00 AM Breakfast – Smear of natural crunchy peanut butter and apple butter on whole wheat toast with skim milk. Healthy fats and carbs to fill you up plus some fat-free dairy. Good pre-workout meal.
12:00 PM Spinning interval workout (65 mins). I didn’t intend to go that long so I have to thank my Tivo and Oprah re-runs. My workout is my ME time and I get to catch up on what I call ME TV. This could mean Oprah, Ellen, American Idol, Top Chef, Friday Night Lights (read: all the TV shows my husband won’t watch with me). Today it was Oprah re-runs. I did 6 interval of 7 mins moderate intensity and 3 mins out of my seat high intensity with a 5min cool down. We were in perfect sync. I fast forwarded through commercials during my moderate intensity segments and always made it through my high intensity minutes without hitting a commercial. Just when I thought I was done, Oprah brought out Bon Jovi and I had go another interval and sing a little It’s My Life from the Australia episode.
It also could have been the shot of OJ I put in my water bottle. You need fuel if you are going to extend your workout. I also use G2 which is low cal and has some sodium and potassium to replenish your electrolytes. Most important is that your are drinking before, during and after your workout.
1:15 PM Recovery Lunch – Morning Star spicy bean burger, whole-wheat tortilla, 1 slice reduced-fat pepper jack cheese, cilantro from the garden, 1 pack 100-calorie Wholly Guacamole, spinach, tomato, 6 multigrain Tostitos with a glass of skim milk. I smear about 1/2 of the guacamole over the bean burger and enjoy a few chips with the other half. It’s about a 500 calorie lunch with a mix of carbohydrates, healthy fats and protein which is going to stimulate muscle recovery and replenish my glycogen stores.
4:30 PM Wrote this blog and had a PM snack – Chobani Nonfat Greek Yogurt. Yummy and great source of protein.
Key takeaways from today:
- Don’t skip breakfast! You need it to wake your metabolism up and kick it into high gear. You are not doing yourself any favors by starving yourself until lunch.
- You need to fuel to win. If you don’t eat, you won’t workout as long and hard and you want to.
- Eat after you workout to help your body recover with a mix of carbohydrate and protein
- Drink plenty of fluids
- Have a snack. It will help sustain you and ensure that you aren’t ravenous come meal time
- Sleep does a body good (not to mention milk)
- Do something fun when you exercise…get outdoors, dance, walk with a friend…or watch your ME TV!