It’s weird- yesterday I slept in until 10, but this morning I was up @ 6!! I did something I rarely do- I watched the morning news. It was slightly depressing hearing about global warming, recession in the economy and an escalation of gang violence in Portland. Sigh….
So, I decided to make some breakfast! I love breakfast but without grains my usual go to of oatmeal or toast, it takes a little more planning and work. I don’t mind the challenge though! Here’s what I came up with:
Power Protein Plate
4 oz ground turkey
3 egg whites
1/2 small avocado
1/3 cup green onion
1 tablespoon nutritional yeast
salt, pepper to taste
Cook ground turkey in small suate pan.
Set aside. Cook egg whites.
Mix eggs, turkey, green onions and add in nutritional yeast, salt and pepper to taste.
Top with avocado and/or salsa. Yummo!
I ran a ton of errands today and came home hungry because, yet again, I failed to pack more than almonds! I made some black bean dip and put it on romaine leaves and added ground turkey. Yay lettuce wraps!! One of my errands was to pick up some cocount flour to try for some muffins or bars. so, I found this delightful recipe and made some Blackberry Lemon Coconut Muffins. They were ok, but when I added a drop of raspberry jam, they were awesome! Here’s a pic from the recipe which you can find by clicking on the title.
I had some really good sessions tonight that challenged me as a trainer. This happens a lot and it’s good for me to be stretched in the areas of patience, verbal cuing and support. Before my workout, I grabbed a Promax Low Sugar (sweetened with Stevia!) Bar for some fuel. I had a great 35 minute work out with the following:
15 jump squats
Low Row- 80# @ 12 reps
Deadlifts- 85# @ 12 reps
Chest Press- 35# (just the bar) @ 20 reps
Walking lunges- #50 bar, 20 reps
Assisted Pullups- 50# @ 10 reps
Rear Foot Elevated Lunges- 40# @ 12 reps
Tricep Dips- Legs straight @ 20 reps
Body Ball Plank- 30 second hold
I repeated this 3 times through- it felt great!! I like to incorporate upper and lower body in a circuit style for maximum fat burn by spending most of the workout in an anaerobic state (higher heart rate!!)
Dinner tonight was more ground turkey (I looove turkey spiced with rosemary and basil!) and black bean dip with a little bit of feta cheese.
I felt great about staying 100% to the diet today! Go ME, lol.
Have a great day!