Kudos to June

My fellow fitnesseurs, I hope all is well.  As June closes in on us, my mind begins to decipher my latest accomplishments and the must-do list for July.  How was your week/month???

Here is my fitness this week:

MONDAY: 6 Mile Jog and 240 REPS of Butt and Abs Workout

TUESDAY:  HIIT: Pushups + Shoulder Press

WEDNESDAY: 100 Burpees in 11:15 minutes >>1:30 minute Plank > 1-Leg Crunches>1:30 minute Plank

THURSDAY:

4 SETS, 400 REPS:

15 Jump Squats >>20 Prisoner Squats
25 Weighted Squats
25 Weighted Side Lunge Glide (w/ unwanted T-Shirt), per side
25 Weighted Dead Lifts

TODAY:

10 SETS, 525 REPS:
50 Jump Lunges >> 25 Side Thigh Lifts, PS
25 Knee Tucks >> 25 Kick in Butt Lifts, PS
25 Star Jumps >> 50 Bicycles-30 Weighted Leg Lifts
25 Snowboarders >> 25 Dog Pee
25 Squats TG (Touch the Ground) >> 15 V-Crunches + 10 Knee Hugs

ROUND 2:

50 Jump Lunges ~~ 25 Weighted Bridges
25 Knee Tucks  ~~  25 Hip Ext, PS
25 Star Jumps  ~~ 25 Crunches on SB
25 Snowboarders  ~~ 25 Side Knee Kicks, PS
25 Squats TG (Touch the Ground) ~~ 15 Carpet Rides + 20 1-Leg Crunches on SB

+25 Carpet rides

I had to smoke it to maintain these guys…

….and for the delicious breakfast treat (below).

Before I introduce you to this week’s diet collage, I created more variety in my diet: tomatoes, mushrooms, beef, and cheese.  Part of it is due to leftovers from my bonfire.  I definitely missed beef.  I’d been craving a burger prior to the bonfire and it did not cease a week after having it (teethy smiley face goes here).  I believe in staying healthy in the mind as well.   Therefore cravings cannot be IGNORED; postponed, but not ignored.  It’s route you choose to handle it.  Am I right?

Now keep in mind, just because I have cheese in my fridge does not mean I eat it everyday.  For example, I ate it today, prior to that, the last time I ate it was Sunday, oh wait and 1/2 a slice on Wednesday.  Also, since I tend to get carried away with nuts, they were only consumed on Tuesday and Thursday. So don’t worry!  I’m not ready to bury my hard earned sweat and monument :^)

In general, my diet consists of  three main courses:

I.  Post workout meal: 1/2 cup of complex carbs = quinoa, brown rice, steel oats, and rye bread (currently on deck), a handful of protein = almonds, eggs, and a quarter size fat (needs improvement) = almond milk, peanuts, nuts, cheese;

II.  Keep-up-the-energy meal: where most of my greens for the day are consumed with a healthy dose of protein and water.  Gotta have water to get that fiber flowing.

III.  Don’t-eat-anything-you’ll-regret meal: This is usually a replica of the 2nd meal only more protein packed to keep me from reaching for sweets.  I sometimes have this silly notion that I should treat myself for being good the entire day.  However, I know it’s from those days where a dessert followed every meal.

DIET REGIMEN:

1.) I blend a scoop of my soy protein with water 15-30 minutes before my workout.  It’s very soluble and not repulsive in taste.  Love when I burp it during my workout.  Nice scent :^)

2.) Greens, greens, greens!!!!  Spinach in protein blend (when I remember).  Most of my greens are in the 2nd meal which usually looks like a salad. B.T.W.  Bad idea to by spinach in bulk such as from Cosco, 1/2 of the bag ruined in the middle of the week.  I guess once you open it, the lifeline is reduced dramatically.

3.) Greens as snacks when I don’t get it in ever meal: green beans or edamame  in between meals.

4.) Food consumption ends at 7:00 P.M. which was not the case last week as I adjusted to a later schedule at work.  Then I told myself that wasn’t an excuse.  At the fitness age I am, I should be more prepared.  This week was on point!

5.) Oh yeah, and water, which I don’t even keep track of how much water I drink anymore especially with this heat.  I have bottles refrigerated for spontaneous or long errands. My gallon is for when I’m at home and return from errands; has to be empty by 9:00P.M.

Without further due, here’s this week’s meal collage:

Asparagus, Tilapia served on brown rice with mushroom sauteed in coconut oil, plain Greek yogurt and garlic

Steamed broccoli florets tossed with quinoa, black beans, chicken breast chunks, and avocado. This is my staple 2nd meal this week :^)

Tuesday was cottage cheese with honey. This bowl is quite small and deceiving because I feel like going for a 2nd round after drinking 2 cups of water. Tips?

Steel Oats with almond milk, flax + chia seed mix, blueberries (Costco donation from Ivett), almonds, and peanuts

Friday’s Treat: Avocado spread on rye bread, spinach, seasoned beef patties, 2 egg whites, 1/2 Gouda cheese, and tomatoes, side of steamed green beans

Think this may hold me for the rest of the day. Just in case, I’ll sauteed seasoned chicken breast with broccoli florets before late shift at work. Maybe a jog to make sure fat doesn’t stick. Hehe

I know I said I don’t think I’d buy bread anymore but doesn’t it look nutritious?!  It’s European style!

I saw something like it at Whole Foods but it was pumpernickel bread.  It looked more moist and darker (of course).  Since I decided to pass on the dare to buy it, I thought it was fate when I saw a similar and less expensive product at Trader Joe’s.  Another advantage to these guys is how thin they are.  If you try it, please share your thoughts.

Whose going to have a restful active day?  Volleyball in the sand? Water-skiing?  Attending any festivities?

Whatever it is, have a safe one :^)