oh yawn.. Mondays & Wednesday are my busy days, and today lived up to expectations!
FITNESS
Alas, I did not make it to Spin this morning.. but I did have a couple great workouts! I made a reappearance at my schools gym, and was pleasantly surprised to learn that they just started offering spin classes! They actually have a good selection of classes, just most aren’t very challenging, so I’m excited to see how Spin shapes up.
Cardio: Jog & Incline Intervals
5 min. Warm-up walk at 4.0
2 min. jogging at 6.5
2 min. walking at 4.3 incline 7.0
Repeated 2 min. intervals for 25 minutes.
15 min. resistance intervals on the Elliptical
Weights: Shoulders & Back with my Trainer
Pull-up, bent-over Rows, Miltary Press, Seated front Rows, single-arm Lat Raises, Front Raises.. I’m forgetting something, hmm
I don’t wear my HR monitor when lifting with my trainer, but I did burn 415 calories with Cardio.
NUTRITION
Q&A
I’ve had a couple questions lately that I thought would be useful to answer here:
1) What’s the difference between Whey Isolate and Whey Blend?
From my understanding, Isolate is higher quality and more pure, while blends contain both whey isolate and concentrate. Isolates are said to have less fat & lactose per serving (90-98%, while concentrates have 70-85%). Because of it’s more “pure” state, it would make sense that isolates absorbs slightly better/faster. The bad side of Isolates is that they are more expensive, and many don’t think that the slight benefits outweigh the literal costs. Additionally, I’ve heard some isolates don’t cook as well. I actually use the isolate Cake Batter Protein Powder (they also make a blend) and haven’t had any problems at all baking. That’s just my experience though!
2) What supplements do you take?
Not many. I’ve heard stories of some fitness/figure/bodybuilding competitors taking hand fulls of supplements, but I really haven’t found it necessary for me. I must admit I’m not always the best at remembering to take pills, I prefer to use powders and toss’em into a protein shake. But when I’m being good I take a multi-vitamin, fish oil tab, Glutamine and BCAAs.
Glutamine: an amino acid that aids in muscle recovery and prevents breakdown; take before & after workotu
BCAA (Branch Chain Amino Acids): refer to isoleucine, leucine and valine; they aid in maintaining & repairing muscle tissue and are best to take in the morning, before & after a workout, and before bed
And the Eats..
A new breakfast love has come into my life.. Quinoa Yogurt Mess! I heated 1/2 c cooked Quinoa and topped it with Fitness Cake Batter (1 container plain Greek Yogurt + 1/2 c Cake Batter Protein Powder) & 1 tbsp Naturally More PB..
Post-cardio I had a Kabocha PB Protein Shake (80 g frozen Kabocha + 1 tbsp Nutritional Yeast + 1 tbsp Ground Flax + 1 scoop Protein Powder + 3/4 c UVAB + Xantham Gum + Ice) and topped it with 2 tbsp Not Sweet Vanilla Galaxy Granola..
During a meeting I had a killer portable lunch of Baby Spinach topped with Chicken Breast, Tomatoes and 1/2 c Cottage Cheese + 1 tbsp Nutritional Yeast..
Dinner was completely uncreative. I had the last piece of my Kabocha Quinoa Casserole, Chicken Breast, 1/4 c Cottage Cheese & ~2 tbsp Baba Ganoush..
Definitely having a protein-filled dessert tonight. Either Protein Coconut Chocolate or Cottage Cheese + Cake Batter Protein Powder.. can’t decide 
FUN
Wonderful post by Tasha, from The Clean Eating Mama, on her response to the question ‘do you get bored eating healthy’.. I think we know the answer 
.. but her’s will inspire you!
Do you take any supplements? Do you notice a difference in your energy level &/or workout?
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