Howdy! Hope everyone is having a great night. I spent the day working at the pharmacy and it was a madhouse; but such is Monday. When I left at 8:00, we had already filled almost 550 prescription, and still had another hour until we closed! Crazy.
So, one of the disadvantages about my job is that my work hours are all over the place and my shifts are never the same. Since I have my breaks at really random times during the day (usually the middle of the afternoon), mini meals have been a great solution to keeping my hunger at bay during the day. They also prevent me from having to eat a huge dinner late at night after work. Since I’m sure I’m not the only one with funky work hours, I thought I’d share a typical day of eats for me on a work day. Today was a perfect example of when mini meals come in handy. My shift was 12-8, which means it started right around lunch time and ended long past my typical dinner time.
Breakfast was kept light with a bowl of Kashi Go Lean and a banana, and was eaten at around 9:45 after I got back from the gym:
(Side note: If I’m hungry in the morning before I work out, which I usually am, I always eat a very small snack before I go. Usually it’s half of a granola bar, but today it was a graham cracker. I hate exercising when my stomach is growling because it’s all I can think about, but I don’t like having a full belly either. This pre-workout “snack” in the mornings works for me.)
As predicted (and planned for) my cereal didn’t keep me full for very long, and I wolfed down a spinach salad at around 11:30 before I headed into work.
On my first break at around 2:30, I had just enough time for a protein bar
And on my lunch break at 4:30 I had a big bowl of leftover white chicken chili that my mom made for dinner last night.
When I got home at around 8:30 I was planning on just having some yogurt and fruit and calling it good, but I was actually much hungrier than I expected. I decided to have another small bowl of soup with my yogurt (random combo, I know).
This is pretty much what my eating schedule is like almost every day that I work, since I usually work middle of the day shifts. Tomorrow I get done a little earlier though (6:30) so I’ll actually be able to come home and enjoy dinner at a normal time!
This morning’s workout was a doozy! The plan was a 2.0 mile run on the treadmill followed by a leg routine. Well, let me just say that those two miles were hard. I don’t know if it’s because I was incredibly sedentary all weekend (I skipped the gym on both Saturday and Sunday to work on my seminar handout), or because my weight was up a few pounds today (I also snacked my way through the stress…), but I thought my heart was going to beat out of my chest after only five minutes. I ran for 10 minutes, then walked for 2.5, then told myself to suck it up and finish running the two miles. Hopefully Friday’s three miler will go a little better!
My leg routine started off with 100 squats again, which I started doing last week (I got the idea from Julie's blog). I had to break them up into 2 sets of 40 and a set of 30, but eventually I’d like to be able to do all 100 in a row! Here’s the whole routine that I did:
- Squats (with the 45 pound bar): 100 total reps
- Leg presses: 3 sets x 12 reps
- Calf raises: 3 sets x 25 reps
- Hip adductor: 3 sets x 20 reps
- Seated leg curls: 3 sets x 20 reps
- Deadlifts: 3 sets x 12 reps
My hamstrings were begging for mercy by the end after the leg curls and the deadlifts, but it felt good to fatigue my muscles! It felt so nice to get a decent workout in after a weekend of sitting around.
Alright my friends, I have an early wake-up call so I’m heading to bed! Have a great night .
How do you plan your meals around your work schedule?