coffee, fitness, snacks

Strength, Stretching & Snacking

Was it just me or was today an absolute whirlwind? I have been so busy since getting back from Texas the days have started to blur and the fact that Wednesday is almost over blows my mind.

After waking up way too early to hit the gym I discovered I was out of both almond milk and coffee. BLERGH. Fortunately I prepped my breakfast yesterday so I didn’t need milk – it was basically a repeat of this not-so-pretty bowl of oats from Monday except I skipped the smoothie and just stirred  Sun Warrior Protein Blend into my oats along with a hefty scoop of peanut butter and berries. Sounds weird but it worked in a pinch. To get in my caffeine hit I sucked back some disturbingly strong Irish breakfast tea mixed with a little stevia. Again, I worked with what I had… Cause I’m zen like that 😉

Okay onto the good stuff: today I wanted to speak very briefly about stretching. It is no secret that I am a big advocate of strength training on the blog, in whatever form that might look like for you. Whether its weights, yoga or pilates…dog walking, baby carrying or grocery hauling…I just love to see strong ladies (and gentleman) using their muscles. But if you want to see and feel your best you need to remember to fit in stretches before and after your workouts.

It might seem like a pain at first but trust me the real pain happens when you don’t stretch.

Here are some of the stretches I do every day, workout or no…

Back Stretch

Leg Stretch: Step on your Hands!

Shoulder Stretch: Give Yourself a Pat on the Back

My workout this morning looked a little something like this:

20 mins cardio
Treadmill: 1 min run/1 min incline walk, about 15 minutes
Track: 5 minutes very random interval running. Sprints, jogs, walks, etc. Closest thing I can get to outdoor running in the chilly winter months.

20 mins strength
I loosely based my workout on Julie’s Legs and Ab Circuit only she is a machine and I am not. So I tweaked it a bit for myself. Ended up looking like this:

10 pushups
50 squats (with a 6lb weight)
50 bridges (with a 6 lb weight)
10 pushups
30 side lunges (15/side)
30 side plank hip lifts (15/side)
50 bicycle crunches
20 mountain climbers
10 push-ups
50 seconds plank hold
30 squat jumps
30 jumping jacks
20 sit-ups (with 6 lb weight overhead)
10 pushups

It’s been a while since I’ve done a full circuit workout like that and OOF is all there is to say. Glad I fit it in though since I have a busy week ahead and may or may not have quality gym time to spare.

My food today was a bit all over the place – a big snacking plate of salad dressed in flax seed oil and balsamic, sweet baby carrots, sauteed chicken breast, Mary’s flax crackers, light cow cheese and 1/2 an avocado doused in sea salt…

PLUS 2 big bowls of crunchy millet rice cereal topped with almond milk and about a zillion blueberries and raspberries…
Neither the first bowl or the refill lasted long enough to have its picture taken. 🙂

 And in case you’re worried about me, I finally squeezed in a coffee today…around NOON (eegads!)

Do you stretch try to stretch every time you work out?  Once and a while? Or avoid it completely?

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5 Comments

  • Reply Julieulie January 19, 2012 at 2:30 am

    I have to remind myself to stretch all the time. I did it outside today after my workout at the gym. I need more yoga in my life.

    I love that you are an advocate of strength training in all forms! Sometimes I forget that yoga, Pilates, and other daily activities count.

    • Reply Julie January 19, 2012 at 2:30 am

      Oops. My name is Julie not… Julieulie.

    • Reply the healthy hipster January 20, 2012 at 8:21 am

      I definitely think its important to include our daily active lifestyles into our physical activity tally…I mean give yourself credit where credit is due right? I call it CARDIO LIFE. 🙂

  • Reply Jen January 19, 2012 at 10:01 am

    I often forget to stretch before doing a workout, but I stretch all day while I’m at work. I have two jobs: one is active at a register and the other sitting at a computer, so I do different stretches depending on the day.

    • Reply the healthy hipster January 20, 2012 at 8:22 am

      What a great point you bring up about taking the opportunity to get moving in your workplace. It’s amazing how sedentary most jobs are these days.

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