G’morning & Happy Weekend! I intended to post this last night, but after a long & busy day I was exhausted and headed to bed early.
FITNESS
I started Friday with a workout. Unfortunately it was a bit abbreviated because a lot of the exercises I usually do bothered by back, so I compensated by doing a couple extra sets where I could
Weights: Hamstrings & Back
Hamstrings: Lots of Curls because the rest was back unfriendly.. both laying single leg and sitting double leg
Back: just upper for the same sad reason as above.. Lat Pull-downs, Wide-grip Pull-Ups, Front-Rows
Cardio: Steady State (SS) ADD!
Treadmill: 5 min WU at 4.0, 10 min jog at 6.0-6.3
Elliptical: 15 min Hills at 6-9 resistance
Recline Bike: 5 min resistance.. I don’t remember, but I pushed it out and was sweatin bullets!
Not the best calorie burn, but I’ll take it.. 535 cal in 80 min.
After my workout it was off to PT. And I need to go ahead and take back all my physical therapy negativity, because, wow this place means business! It was like getting a whole additional workout, plus crazy painful “massages” that ended in me feeling so much better!
Today it’s going to be a Shoulder & Glute workout followed by one of my favorite Power Yoga classes (aka Sweat like hell class!) 
NUTRITION
Same pre-workout breakfast as Thursday.. 1/4 c Kashi Go Lean + 1/2 c Cottage Cheese + 2 tbsp plain Greek Yogurt + 1/2 scoop Cake Batter Protein Powder + 1/2 tbsp Chai Seeds..
Un-pictured mid-day snacks/lunch consumed while driving included a Pumpkin Protein Pancake, Vega Protein Yogurt (1/2 c plain Greek Yogurt + 1/2 scoop Vanilla Chai Vega + 1/2 tbsp Chai Seeds), and a Pure Protein S’more Bar. I usually try to avoid processed Protein Bars, but I was super hungry :p
Pre-Yoga I snacked on TJ’s Baked Tofu with a couple tbsp Edamame & Pumpkin Hummus. I haven’t had Edamame in a while and I forgot home much I love it!
Kabocha Qunioa Casserole
Dinner was inspired by this recipe from MyRecipes.com, but of course I made a bunch of adjustments.
1 medium Kabocha Squash diced in place of Cucumber
2 c cooked Quinoa in place of Rice
1 c Cottage Cheese in place of Cheddar Cheese
1 c plain Greek Yogurt in place of Sour Cream
All White Egg Whites in place of whole Eggs
All mixed up.. then fresh out of the oven..
And check out these nutrition facts! This recipe my 8 good-sized servings! This recipe certainly isn’t low-carb but the Quinoa, Cottage Cheese & Greek Yogurt substitutions lowered the bad-fat content and increased protein.. love it!
This turned out really good, but next time I’ll add more spices and maybe more vegetables of some sort.
Full Dinner, was a slice of Casserole with 3 oz Wild Coho Salmon and a side Spinach Salad.. perhaps my idea of the perfect dinner
And finally, while watching Apollo Ono get disqualified I enjoyed Chocolate Fitness Cake Batter (1 container plain Chobani + 1 scoop Cake Batter Protein Powder + 1/2 tbsp Unsweetened Coca) sprinkled with Wheat Germ..
FUN
If you missed it yesterday, I’m having a Buy 1, Get 1 Free Sale at my OpenSky Shop on these cute red bowls!
I also recently added a ton of items to my shop including:
Ok that’s a lot of exclamation points.. what can I say, I’m excitable..
Have a wonderful Saturday!
Fun Links
I wish you lived near me.. I’d be over eating all your food everyday! LOL.
I’m glad someone else likes those pure protein bars.. I think their so yummy even though they are totally processed! Same with walden farms. That BBQ sauce and carmel sauce is sooo good!
And I think that’s an awesome calorie burn! I usually burn maybe 400 calories in an hour if I’m working really hard. Even then it’s hard! So good job!
Yay, thanks for sharing the recipe. Sounds great. Your workout looked pretty good too – not that I’m surprised!
I love your linkbacks, Allyson…protein fudge..hello awesome! Ive been making raw vegan coconut oil chocolate…and it’s the same concept but i use coconut oil and cocoa powder, not protein powder. Your recipe is genius! And i hope you do make the raw vegan apple crumble, it’s so easy and good!
Maca…order it girl. Dont buy from WF
too $$$
i adore your food! i JUST bought quinoa for the first time! im super pumped. what brand of cake batter protein powder do you use? im thinking about getting some!
Sorry to hear about your back problems!!
Looks like you are still getting your workouts in though! Does yoga also bother it? Or help it?
That casserole looks really yummy! You’ll have to remind me to try it after my competition!! I’ll just use a different squash since we don’t seem to have the lovely Kabocha squash around here.
I’ve had those Pure Protein bars too… They aren’t too, too bad for protein bars.
I want to try Cake Batter prot powder but everyone is still out. It’s on backorder everywhere! That must mean it’s good stuff!
Definitely going to try that casserole recipe! What brand of cake batter protein do you use? I bough some MetRx brand and I really like it.
Twitter: NourishedFit
says:
The brand I use is from All the Whey, though I’ve heard Muscle Gauge (the sister company) makes a great one that’s sweetened with Stevia.
mmm that does look tasty, I’m a big fan of kabocha and quinoa! Always love your creations