I don’t know what has gotten into me, but somehow I have managed to get in a workout every day since Saturday. This is a noteworthy fact because lately I’ve been lucky to get in one or two workouts a week! Don’t get me wrong, I’m not complaining – I just hope this motivation sticks around for a while. I definitely need the exercise. I mean, something’s gotta balance out all of those extra calories I’ve been taking in lately.
On Sunday I had to work so I wasn’t in the mood for a super intense workout after being on my feet all day, but I still went to my apartment gym and squeezed in this 35-minute incline walking workout on the treadmill:
I started a speed of 4.0 for the first five minutes, and then dropped it down to 3.7 and eventually 3.6 for the majority of the workout. Those inclines are no joke! I was huffin’ and puffin’ from minutes 9 through 23. Unfortunately, I’m guilty of holding onto the hand rails when I use a semi-steep incline and I know you’re not supposed to. Since some of your weight is supported, your calorie burn decreases and the quality of your workout suffers. According to this article, it is more beneficial to decrease the speed than to hold onto the hand rails, so I’m going to try that next time and see how it goes.
Another workout worthy of mentioning is the one I did yesterday. It was essentially Julie’s Row, Row, Row Workout but with a few modifications. I started with 20 minutes on the step mill before moving onto the row portion. (Side note – check out my Facebook page to see what made the step mill the best part of the workout ;).) Here’s what I did for the row part:
row 2 minutes, followed by 20 squats –> repeat 2 more times
row 2 minutes, followed by 20 walking lunges (on each leg) –> repeat 2 more times
row 2 minutes, followed by 20 deadlifts –> repeat 2 more times
My legs are noticeably sore today, but not to the point where it’s difficult for me to walk or do normal every day activities. It’s what you would call the “good kind of sore.” I’ve done a lot of workouts before where I will work so hard that will my muscles will be painfully sore the next day and to be honest, I’m not a fan of that. Sure, it’s proof that you worked your butt off, but it’s extremely annoying and inconvenient when your job requires you to stand and walk around all day and you are sore for days.
In addition to getting in some good workouts lately, I’ve also been trying to clean up my diet a bit. The biggest area I need to improve on is one that I’m sure many of you guys can relate to: eat more fruits and vegetables and less junk. Back in the day, I used to eat a spinach salad every single day with/for my lunch. These days, a salad is a rare occurrence in my diet and that needs to change. I don’t want to jump into everything too quickly (too many changes too fast inevitably leads to frustration and failure), so I’ve slowly started incorporating them back into my meals in ways that work for me and that I enjoy. For example, my breakfast everyday for the past year has almost always been eggs with goat cheese and a piece (or two) of toast. Well, this week I sautéed up my favorite omelet veggies and added those to my eggs for some added nutrients.
I started with a package of sliced mushrooms and tossed those in a pan with a little EVOO and seasoned them with garlic powder, onion flakes, and oregano.
After about ten minutes – you’ll know the mushrooms are done because they’ll shrink considerably in size and all of the liquid in the pan will disappear – I added a huge handful of spinach and let it wilt for a minute or two.
I added some of the mushroom and spinach mixture to my eggs, along with the goat cheese of course, and quickly amped up the nutrition and staying power of my normal morning meal.
So good. There is something about starting your day off with vegetables that just makes you feel so healthy. It really does help keep me on track for the rest of the day.
Okay, this girl has a spin class to get ready for. It’s my first one in AGES so I’m actually sort of nervous. I am fully prepared to have my butt kicked.
I’d love to hear your tips on how you sneak veggies in your meals! Please comment so we can all see them :)