This week has been absolutely wonderful. I am starting a new job and finally had a few days off where I felt like I could relax. On Monday, besides volunteering, I didn’t really do much. I actually didn’t make it to the gym. I felt so guilty. Sometimes when I go, go, go, I need to remind myself that it is okay to miss a gym date here and there. You don’t always need to be work yourself in the gym to death. If you miss a day I AM TELLING YOU IT IS OKAY. Your mental health should always be #1 and if you feel like you are not mentally there while at the gym then your workout isn’t going to be good. So, Monday I felt like I was having an off-day and skipped out.
One thing I cannot live without is PANCAKES. Even on prep I am constantly looking for healthy ways to make pancakes. Kodiak brand is BY FAR my favorite brand but I went to Albertsons on Monday and they. were. out. I was appalled. So I decided to try a different brand for once and use a few substitutions.
For a 1/2 cup of mix I made quite a few substitutions. The only thing that I really added to the mix was 1/4 c scoop of protein powder (Kodiak Cakes have protein in them but this brand didn’t and I couldn’t justify pancakes without protein powder in them).
The macros for the pancakes after all the substitutions were the following:
carbs – 53.4g fat – 3.1g protein – 36.7g
Although I missed Monday I woke up a little earlier on Tuesday to hit the gym for an early morning cardio session. I decided to do a HIIT circuit because it always gets me sweating. The best part about doing HIIT in the morning is that you are going to continue to burn more calories for the rest of the day – crazy, right? So as much as I hate going to the gym in the morning, I like to at least get a little cardio in (I also feel like the days I get up and go are the days where I have the most energy). Generally, I am a late night gym goer and for the school year, that just isn’t going to work. SO, my goal for the rest of the summer is to try to get my workouts in early or in the afternoon. HIIT is high intensity interval training. Essentially you are going to work out at maximum effort for a short amount of time and then take a short break. Here is an example of a 45 minute HIIT workout that I did on Tuesday.
Late after work I decided to head back to the gym to finish my day with a shoulder workout (my favorite part of the body to lift). And walked on incline on the treadmill for about 20 minutes.
Wednesday I got up pretty early (is 8:30am early?) and went to walk on the rims with some friends. I love to start my day outside but I usually don’t get the opportunity to do so! After our walk we ran to the mall and I stopped at GNC to buy some goodies. Eeeek! I seriously love trying new protein and products.
I decided to go with GHOST. I think I just like the packaging. But the lady at GNC said it was extremely good so I trusted her judgement and got a huge container, whoops! I also got a ONE bar, Optimum Nutrition Cake Bites (red velvet flavor) and Enlightened Marshmallow Treats (original, double chocolate, and birthday cake)! Can you tell I am a snacker? For how big the rice crispy treats are the macros are C R A Z Y low. Seriously, go pick some up today. They taste just like regular rice crispy treats. The mocha Oreos I bought for my roommate! I will definitely have to try one though!
The macros for the original ON rice crispy treat:
carbs – 48g fat – 3.5g protein – 15g
BUT THEN, the best part of the day. I went to Albertsons AGAIN and look what I found!
OVER THE MOON.
Friday did not go as planned .. I slept most of the day (much needed) and then had to work that evening. After work I decided to hit the gym for some late-night lifting and cardio. Lately I’ve been OBSESSED with Jersey Shore. It has made doing cardio so much easier because I can just put on an episode and not even realize the amount of time that has gone by! Reality TV is definitely a weakness of mine.
I worked both Saturday and Sunday as well. After what seemed like a long weekend I was ready to sit down and relax. I got an email from my Coach saying that I will be cutting from this coming Monday and forward. I’m very excited to see what the next few months have in store for me!
All positive thoughts moving into the next week. I have many birthdays this week and a wedding! Woohoo! Can’t wait to share all of it next Sunday. Have a wonderful week, friends and readers and hope to see you again soon.
What do you guys want to see more of, fitness, lifestyle or recipes?
What is your favorite thing to watch/listen to when you do cardio?
What is your morning ritual like?