Wait, what?! .. it’s the end of the week already?
FITNESS
It’s been a good couple of days! Right now I’m really trying to get refocused and consistent with my training. With all the festivities of the past couple months.. and recent sickness, I’d been pretty good about getting in my workouts but haven’t really gotten into a steady routine. So right now I’m all about getting into the workout groove 
Unfortunately I haven’t been to yoga in almost 2 weeks! I miss it, and hopefully will get in this weekend.. but I know that unfortunately Yoga isn’t what gets me in the shape I need to be in on stage… silly cardio 
In an effort to keep dreaded cardio interesting, I’ve been trying out a new classes. Yesterday I tried a new Kickboxing class called ‘Strike’ and it was fantastic! It was fun, non-stop, the instructor was energetic & motivating (but not annoying) and I burned over 500 calories! Then today I tried another new Spin class. It was just ok, but we did a lot of hill work, which I like, and even though my heart rate didn’t peak, it was a good 60 minutes of steady state. Tomorrow I’m starting the day with a leg workout, my fave as you know, and planning to try another new Kickboxing class!
Exercise of the Week
Today I did a new exercise that was surprisingly hard… Incline Shoulder Press. Lay face down on an incline bench, and do shoulder presses. Because of the position, you have absolutely no momentum or ability to recruit other muscles (subconsciously or not) to cheat.. you’ll be surprised how far down in weight you have to drop, but it’s awesome!
NUTRITION
I tried a new (for me) twist on my usual Overnight Oats. Following Angela’s guidance I made a Veganized version.
The night before I mixed together:
Vegan Overnight Oats
3/4 c Unsweetened Vanilla Almond Breeze (UVAB)
1/3 c raw organic Oats
1 tbsp Chia Seeds
1/2 tsp Vanilla Extract
In the morning I stirred in 8 drops of Vanilla Stevia and topped it with
2 sliced Strawberries
1 tbsp raw Coconut Butter
Summer breakfast perfection!
I tried a new Chocolate Protein Waffle mix today, but clearly overestimated the amount of batter needed :p
But it still turned out great.. and tasted pretty darn good too. The following makes 2 full-sized Waffles:
Chocolate Fibered Up Protein Waffles
1 scoop Chocolate Protein Powder (I used MGN Rocky Road Whey Isolate)
1/4 c Wheat Bran
1/4 tsp Cream of Tartar
1 tbsp raw Cacao Powder
1/2 c Egg Whites
topped with: 2 tbsp Walnut pieces and o-calorie Maple Syrup
Mid-day snack was a Protein Green Monster (1 scoop Vega Sport Vanilla + 1 c UVAB + 1/2 c frozen Strawberries + 2 oz Baby Spinach + 1/2 tsp Guar Gum)..
I need serious work on my plating and food photography skills. I am amazed how some bloggers can make another look like pieces of art.. me.. not so much :p
But I promised, this tasted much better, and was much more interesting than this looks.
It was a Low-carb Wrap filled with Baked Tofu, 1/3 Avocado, Salsa, Hummus and Spinach, grilled on the Foreman..
For evening snack I was craving something sweet.. so “Ice Cream” it was!
Mocha Chip “Ice Cream”
1 c UVAB
1/2 c decaf Coffee
1 pack decaf Starbucks Via
1/4 c raw Cacao Powder
1/4 c 0-cal Sugar Substitute
1/2 tsp Vanilla Extract
1/4 tsp Xanthan Gum
1 tbsp raw unsweetened Cacao Nibs
In a saucepan combine first 5 ingredients over medium heat, mixing frequently to make sure Sugar & Cacao dissolve. Bring to a boil, remove from heat, and let sit for a couple minutes. Pour into a blender, add Xanthan Gum & Vanilla Extract, and blend on slow for 1 minute. Pour into Ice Cream Maker and let it do it’s thing for 30 min. Add Cacao Nibs at the end.
Again.. not the prettiest picture.. ok fine, it’s a giant brown blob, but it tasted rich & delicious and totally fulfilled my sweet-tooth in only 120 calories :p
FUN
Lots of big Fitness, Figure & Bikini events going on this weekend! Fitness Universe is in Miami and will be webcast (unfortunately for a $20 fee), and NPC Jr. Nationals is in Chicago! A couple girls from my trainer’s studio (Lara & Christine), along with the beautiful & smokin hot Genie and Rebecca are competing at NPC and Stephanie (aka FitPunk) is out in Miami representing with so many of the amazing Savage Girls.. HUGE GOOD LUCK TO ALL OF YOU!!!
Oh, and for those who have signed up for the Your Nourished Life Newsletter, it is still coming! I had hoped to have the 1st edition out the 15th of this month, but I’m waiting on my new website.. but it will be soon (hoping July 1st at the latest!). Thank you so much for your support
Fun Links
I did shoulders yesterday but i'm still going to try that exercise out. Gotta dust off the 5 lber's
Not sure if it's the strawberries or what, but those oats look sooo good. I wish my gym offered a kickboxing class. I have some Cathe Friedrich DVDs that I love, but I think a class would be awesome (and more varied, I get bored easily).
woman, your recipes are fabulous! i love that waffle recipe!!! i cant wait to try it with sun warrior chocolate!!!!! (thank you so much again!!!)
I love kick boxing classes, they are such a great workout for the whole body and core!! at my old gym I took a les mills body combat class that was fantastic!! i loved the high intensity of it!!
incline shoulder presses are awesome, becuase of the angle you are at, you are fighting against gravity and working twice as hard to stabilize those muscles…have you ever tried incline front raises?? same thing, sit on an incline and perform front raises…great exercise!!
Twitter: NourishedFit
says:
I have done those.. and haarrdd, haha.. I just like shoulder presses better. Front raises are one of those things where I'm like 'ok fine, if I must' :p
I was going to post about the incline front raises but I see someone beat me to it!
They really are killer!
I like that you are posting an exercise of the week – I hope that is going to be a regular thing. Even if you alternate between an exercise of the week one week and maybe cardio idea of the week the next week.
ya, food pictures are hard! We're getting a new camera so hopefully that will help! I love that waffle….looks GOOD to me. Great photo!
Oh thanks for sharing that new move! I would have never thought to do shoulder presses at an incline.. be prepared to see this on my blog!
Do you go to Lifetime? We have Strike too!
Twitter: NourishedFit
says:
Yup! Have you tried it? Do you like it?
I so HAVE TO TRY that shoulder move!!! I can't wait! THX!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I'm not one to stroke my ego, but I love my shoulders. I take pride in my training them. But to be honest, they only started to look good ever since I started doing Iyengar yoga classes once a week. Its an intense class but once a week is a good dosage. I just made a flax waffle for my blog, I'll try yours once I get the courage to buy a whole tub of protein powder (still intimidated to do so)
Twitter: NourishedFit
says:
A lot of weightlifters don't believe me, but Yoga really is amazing for working muscles that you just can't get with standard lifting! I haven't tried Iyengar.. what's it like? How is it similar/different from Vinyasa? Your blog url doesn't show up, would love to check it out.. what's the link?
http://edenseats.wordpress.com/2010/06/17/79/
mmmm gonna have one tonite after dinner!
love that ice cream, gurrll! I SO want an ice cream maker, but there is no room in this apt!!! and I would be making ICE CREAM– ALL the time…and dont know bout that one
yours looks so good n healthy, tho@ <3
gahhh i just made your tofu pudding and i want to die and go to heaven. like SO good. i was practically licking the blender hahaha
i'm getting an ice cream maker soon so i can't wait to make your ice cream recipes!!! haha i feel like i have so much to tell you!
you've inspired my desire for a crack wrap for lunch today and my even greater desire for pancakes. hmm what to do what to dooo haha