Oikos and Pumpkin
Good Morning!!
Last night’s dinner went well, I am paired with a member of nearly every board that is related to nutrition & public health so I look forward to some networking, academic,and career guidance. I am so excited for this Fall break from classes! I have been “go- go -go” for the past two months so it is quite the contrast to this summer. Since it is Fall, I couldn’t think of a better breakfast than something with pumpkin!
I heated up pumpkin puree ( about 1/4 cup) with frozen blueberries, raspberries and cherries swirling in Stoneyfield Oikos (plain, greek) yogurt and some coomb’s organic maple syrup ( about 1 tsp). After topping with peanut butter and another delicious Fall ingredient, crisp apple slices, I had a yummy breakfast in an instant!
Body:
- My ankle/heel has been bothering me this past week so I focused on cross training (limited running
). I was concerned it might be from breaking it in college cheerleading years ago. However, I am confident now that it was more an issue with the shoes I have been wearing both during the day ( lack of support) and during workouts ( “dead” running shoes that I hadn’t felt like replacing yet). I snagged a new pair on sale and tried them out yesterday. All went fine but I will still take a few days before a run to make sure!
This past week’s training schedule was:
- Friday: Run, 4 miles, pace.
- Saturday: Rest
- Sunday: Run, 4 miles, easy.
- Monday:
- Cardio: Elliptical, Resistance 6, 9 50 minutes.
Strength:Chest, Shoulders, Triceps, Abs - Push Ups (all). 2 sets of 20
- Overhead Pulley Extension (Triceps). Attach a rope to the pulley at the top, lunging slightly away from the machine, take the rope over your head and press out straightening your arms. 3 sets, 20.
- Bent Over Row (Rear Deltoids-aka- Shoulders). Using dumbells sitting on a bench, lean your chest on your quads. Laterally raise dumbells with a slight bend at your elbow. 3 sets of 15
- Dumbell Extension (Triceps). 3 sets of 15
- Planks (Abs). 3 holds for 1 minute each.
- Ab Twists. 3 sets, 10
- Tuesday:
- Yoga
- Work!
- Wednesday:
- Cardio: Cycling Class- 1hr… my butt hurts
Strength:Quads, Back & Biceps: - Curls with Bench Squat (Q, Bi). Holding one leg on top of a bench behind you, squat on front leg at a 90* angle while curling dumbells. 3 sets of 12, each leg
- Pulley Curl (Bi). Attach a straight bar to the pulley at the floor, with a slight bend in your knee raise the bar with the typical curling motion. 3 sets, 15.
- Squats (Q). Bar behind your neck, resting on your shoulder blades. Squat down, balancing your weight in your heels and keeping knees from going past your toes ( 90* angle).
- Pulley Row (Back). 3 sets of 15
- Dumbell Row (Back) 3 sets of 15
- Planks (Abs).
- Thursday:
- Not sure yet! Maybe take a rest day to rebuild all my muscles …
Mind:
Fall Break isn’t much of a break- Although I do not have classes, I will be studying for Lifecycles Exam #1, Research for Medical Nutrition Therapy/ Practicum and Three food service assignments! Hopefully I will also catch up on all my favorite blogs and get in a few blogging tasks that have been on the back burner for a bit!
Soul:
I have not felt like myself lately and I am hoping that this break is exactly what I need to get back on track!
Any weekend plans yet?
