Welcome to another week of Fun. Fitness. And Food!
What I Ate…
Started the day with
coffee runa tea.
A pre-workout breakfast of Green Monster Protein Overnight Oats.
As much water as I can drink in a day. Hydrate!
Recovery smoothie with Protein Berry Smoothie.
For lunch, Adzuki Bean and Quinoa Tabbouleh Salad with Sweet Potato Slices from Oh She Glows.
Afternoon snack was a Cranberry Almond Kind Bar (not pictured).
Dinner was on your-own-night so I had the Adzuki Bean and Quinoa Tabbouleh Salad [again] with a Sweet Potato Black Bean Burger from Edible Perspective. Pretty much a repeat of lunch because I didn’t feel like putting much effort into dinner prep.
Focus On Fitness…
This is my 6th week of the Les Mills Pump Challenge from Beachbody. 6 days/week I use the home workout DVDs that are a combination of strength, abs and yoga. Focusing on strength 3-4 days/week. Squats, lunges, tricep extensions, curls, side raises, bicep curls and more. All with a barbell or barless for the shoulders workout. The top right shot is my favorite of the upper body moves. I can’t remember the name of it at the moment but it kills the shoulders! Love that feeling!
Benefits of Strength Training (Source)
- Increased metabolic rate by increasing the number of calories you burn on a daily basis.
- Increasing and restoring bone density. Strength training prevents and fights osteoporosis.
- Increase lean muscle mass. For every ounce of lean muscle you have you burn 35-50 calories per day!
- Injury prevention. Strength training strengthens our muscles and tendons. The stronger we are the less chance of an injury.
- Improved balance. Strengthening our legs and core section means an increase in overall balance and coordination.
- Decreased risk of coronary disease. Strength training can reduce your blood pressure. It can also decrease your cholesterol levels.
- Aids in rehabilitation and recovery. Strengthening the muscles around our joints is one of the best ways to prevent and recover from an injury.
- Enhanced performance in sports, exercise and life in general. The benefits of strength training for women all boil down to one point- a better overall quality of life. We can perform our favorite activities with more ease and less pain.
- Feeling better and looking better. A toned body is but one factor to looking great. The other is purely mental.
Do you ever eat the same thing twice in one day? What is a favorite from your menus this week? How much water do you drink in one day? Do you use DVDs for workouts? Do you workout at home or a gym?
Have a great rest of the week and make sure to check out Peas and Crayons for more Food, Fun and Fitness!