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	<title>Nourished Fitness</title>
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		<title>A New Yogurty Mess</title>
		<link>http://www.nourishedfitness.com/2010/03/08/a-new-yogurty-mess/</link>
		<comments>http://www.nourishedfitness.com/2010/03/08/a-new-yogurty-mess/#comments</comments>
		<pubDate>Tue, 09 Mar 2010 04:34:06 +0000</pubDate>
		<dc:creator>Alyson</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Food]]></category>
		<category><![CDATA[cardio]]></category>
		<category><![CDATA[quinoa]]></category>

		<guid isPermaLink="false">http://www.nourishedfitness.com/?p=2143</guid>
		<description><![CDATA[oh yawn.. Mondays &#38; 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&#8217;t very challenging, so I&#8217;m excited to see how Spin shapes up.
Cardio: Jog &#38; 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 &#38; Back with my Trainer
Pull-up, bent-over Rows, Miltary Press, Seated front Rows, single-arm Lat Raises, Front Raises.. I&#8217;m forgetting something, hmm
I don&#8217;t wear my HR monitor when lifting with my trainer, but I did burn 415 calories with Cardio.
NUTRITION
Q&#38;A
I&#8217;ve had a couple questions ...]]></description>
		<wfw:commentRss>http://www.nourishedfitness.com/2010/03/08/a-new-yogurty-mess/feed/</wfw:commentRss>
		<slash:comments>7</slash:comments>
		</item>
		<item>
		<title>Weekend Fly By</title>
		<link>http://www.nourishedfitness.com/2010/03/07/weekend-fly-by/</link>
		<comments>http://www.nourishedfitness.com/2010/03/07/weekend-fly-by/#comments</comments>
		<pubDate>Mon, 08 Mar 2010 05:29:09 +0000</pubDate>
		<dc:creator>Alyson</dc:creator>
				<category><![CDATA[Recipe]]></category>
		<category><![CDATA[fitness competition]]></category>
		<category><![CDATA[pizza]]></category>
		<category><![CDATA[protein bar]]></category>
		<category><![CDATA[restaurant]]></category>

		<guid isPermaLink="false">http://www.nourishedfitness.com/?p=2127</guid>
		<description><![CDATA[This weekend flew by didn&#8217;t it?! So this is going to be a quick, picture-heavy post, because I&#8217;m suppose to be writing a couple papers.. yeah.. it&#8217;s going very slowly. My senioritis is definitely in full effect, but that can&#8217;t be an excuse, gotta get it done!
FITNESS
Saturday ended up being a rest day, but today was motivating and energized!
Next weekend is the AZ NPC National Western. I&#8217;m not competing, but my trainer has a bunch of girls in both figure &#38; bikini. So today I went to their posing practice to help out and learn a few things myself. It was so much fun. It totally made me wish I was competing next weekend (well not looking like I am now, but you know what I mean). So watching the Fitness routines on webcast from the Arnold, the helping out with posing, got me so pumped! After a group meeting ...]]></description>
		<wfw:commentRss>http://www.nourishedfitness.com/2010/03/07/weekend-fly-by/feed/</wfw:commentRss>
		<slash:comments>15</slash:comments>
		</item>
		<item>
		<title>Cinnamon Roll Quinoa Protein Muffins</title>
		<link>http://www.nourishedfitness.com/2010/03/05/cinnamon-roll-quinoa-protein-muffins/</link>
		<comments>http://www.nourishedfitness.com/2010/03/05/cinnamon-roll-quinoa-protein-muffins/#comments</comments>
		<pubDate>Sat, 06 Mar 2010 04:43:01 +0000</pubDate>
		<dc:creator>Alyson</dc:creator>
				<category><![CDATA[Featured]]></category>
		<category><![CDATA[Food]]></category>
		<category><![CDATA[IIN]]></category>
		<category><![CDATA[Motivational]]></category>
		<category><![CDATA[protein muffin]]></category>
		<category><![CDATA[quinoa]]></category>

		<guid isPermaLink="false">http://www.nourishedfitness.com/?p=2099</guid>
		<description><![CDATA[Hope your Friday was lovely. Seems like there were a lot of ho-hum, just pushing through it, sort of days for people in the blogosphere. Sounds like everyone&#8217;s ready for the weekend! After workouts and physical therapy I spent most of the rest of the day working on Integrative Nutrition coursework. Tomorrow we&#8217;re having a Phoenix-area meet-up, and I&#8217;m so excited to meet the other women (&#38; maybe one guy). As an extra bonus, we&#8217;re going to my favorite restaurant in the area, True Foods. I wrote about in around the holidays, but it was developed in a partnership with the renowned Dr. Andrew Weil and focuses on local, season alcuisine. Yay!
FITNESS
I&#8217;ve either been short-changing myself or make progress in spurts, because today was maybe the best lift, as far as increasing weight goes, that I&#8217;ve ever had! I was easily making 12 reps on each exercise, so I kept ...]]></description>
		<wfw:commentRss>http://www.nourishedfitness.com/2010/03/05/cinnamon-roll-quinoa-protein-muffins/feed/</wfw:commentRss>
		<slash:comments>25</slash:comments>
		</item>
		<item>
		<title>Bottomless Pit, Flax, Winner</title>
		<link>http://www.nourishedfitness.com/2010/03/04/bottomless-pit-flax-winner/</link>
		<comments>http://www.nourishedfitness.com/2010/03/04/bottomless-pit-flax-winner/#comments</comments>
		<pubDate>Fri, 05 Mar 2010 05:54:55 +0000</pubDate>
		<dc:creator>Alyson</dc:creator>
				<category><![CDATA[Food]]></category>
		<category><![CDATA[flax seed]]></category>
		<category><![CDATA[giveaway]]></category>
		<category><![CDATA[OpenSky]]></category>
		<category><![CDATA[Protein Powder]]></category>

		<guid isPermaLink="false">http://www.nourishedfitness.com/?p=2085</guid>
		<description><![CDATA[What up?! Thank you for all your congratulations!
So I am loving my new school schedule. Today was quite productive.. workouts, school work, work work, &#8220;quality&#8221; TV time. Tomorrow will be more of the same, but also includes PT and hopefully Yoga (it&#8217;s almost been a whole week :/).
FITNESS
Spin, Arms, Chest.. increasing weight, to failure.. Felt awesome  
Cardio: Spin 45 min.
Weights: Arms &#38; Chest
Biceps: BB Curls, Concentration Curls, Preacher Curls, Cable Bar Curls
Triceps: Close-grip Chest Press, DB Tricep Extensions, DB Kickbacks
Chest: Incline Chest Press, Pec Dec Flyes, Push-Ups, 1-arm Push-Ups
560 calories burned overall.
NUTRITION
It was totally a bottomless pit sort of day.. guess that means my metabolism doing it&#8217;s thing and loving the cardio!
I wasn&#8217;t hungry when I first got up, but knowing I was going from Spin to Weights, I though I better have a snack.
I went with 1/2 c Cottage Cheese mixed with 1/3 c Cake Batter Protein Powder ...]]></description>
		<wfw:commentRss>http://www.nourishedfitness.com/2010/03/04/bottomless-pit-flax-winner/feed/</wfw:commentRss>
		<slash:comments>16</slash:comments>
		</item>
		<item>
		<title>Mid-Week Measurements</title>
		<link>http://www.nourishedfitness.com/2010/03/03/mid-week-measurements/</link>
		<comments>http://www.nourishedfitness.com/2010/03/03/mid-week-measurements/#comments</comments>
		<pubDate>Thu, 04 Mar 2010 05:57:19 +0000</pubDate>
		<dc:creator>Alyson</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Food]]></category>
		<category><![CDATA[body fat]]></category>
		<category><![CDATA[weight loss]]></category>

		<guid isPermaLink="false">http://www.nourishedfitness.com/?p=2073</guid>
		<description><![CDATA[Thank you so much for such a great response to the &#8216;Integrative Nutrition&#8217; book giveaway! I was worried there wouldn&#8217;t  be any interest. You all put a big smile on my face   I loved hearing all your favorite foods, and it&#8217;s so nice to &#8220;meet&#8221; a few new people and discover new blogs. I just realized I didn&#8217;t tell you my favorite food! But I also don&#8217;t think I can pick just one either: Yogurt Parfait perhaps is #1, but I also have to mention Greek Yogurt, Nut Butters, and .. Nachos (the &#8217;super&#8217; kind with all the fixings)!
FITNESS
My booty may be sore now,  but it&#8217;s going to look good at the end of all this! :p Seriously though, my legs are screaming for a rest, but what can I say, it&#8217;s my favorite thing to work, so I don&#8217;t mind the soreness.. just my body getting stronger! ...]]></description>
		<wfw:commentRss>http://www.nourishedfitness.com/2010/03/03/mid-week-measurements/feed/</wfw:commentRss>
		<slash:comments>14</slash:comments>
		</item>
		<item>
		<title>Craving Deciphered &amp; My 1st Giveaway!</title>
		<link>http://www.nourishedfitness.com/2010/03/02/craving-1st-giveaway/</link>
		<comments>http://www.nourishedfitness.com/2010/03/02/craving-1st-giveaway/#comments</comments>
		<pubDate>Wed, 03 Mar 2010 04:08:03 +0000</pubDate>
		<dc:creator>Alyson</dc:creator>
				<category><![CDATA[Featured]]></category>
		<category><![CDATA[Food]]></category>
		<category><![CDATA[IIN]]></category>
		<category><![CDATA[cravings]]></category>
		<category><![CDATA[giveaway]]></category>
		<category><![CDATA[hike]]></category>
		<category><![CDATA[museli]]></category>
		<category><![CDATA[protein pancake]]></category>

		<guid isPermaLink="false">http://www.nourishedfitness.com/?p=2054</guid>
		<description><![CDATA[Hope you had a terrific Tuesday (couldn&#8217;t resist)! Nothing new to report, just a relatively productive day..
FITNESS
Lovely. I hiked Camelback this morning. I was trying to beat my previous time, but ended up learning 2 lessons instead: 1) Don&#8217;t wear new orthotics for a hike, 2) Slow and steady has it&#8217;s benefits. Yeah I totally made a rookie mistake. I was all gun-hoe about beating my time, and took off up the mountain at a fast pace, but then about 8 minutes from the top I completely hit a wall and had to stop, boo. I ended up being pretty close to my previous time, but my competitive self was hoping to beat it. Ah well, next time.
Later in the day I lifted with my trainer, working Shoulders &#38; Back. Afterwards we met to make a few changes to my workouts, specifically adding lifts to target my areas that need the greatest ...]]></description>
		<wfw:commentRss>http://www.nourishedfitness.com/2010/03/02/craving-1st-giveaway/feed/</wfw:commentRss>
		<slash:comments>46</slash:comments>
		</item>
		<item>
		<title>Rainbow Plate = Happy Tummy</title>
		<link>http://www.nourishedfitness.com/2010/03/01/rainbow-plate-happy-tummy/</link>
		<comments>http://www.nourishedfitness.com/2010/03/01/rainbow-plate-happy-tummy/#comments</comments>
		<pubDate>Tue, 02 Mar 2010 03:12:58 +0000</pubDate>
		<dc:creator>Alyson</dc:creator>
				<category><![CDATA[Food]]></category>
		<category><![CDATA[protein shake]]></category>

		<guid isPermaLink="false">http://www.nourishedfitness.com/?p=2041</guid>
		<description><![CDATA[What a Monday! My roommates are currently celebrating &#8216;Margarita Monday&#8217; and I am seriously tempted to partake in the festivities. Today was a busy one. Started with 8am class (my last class!), which far surpassed my expectations. Then it was off to PT, home for lunch, then back to school for meetings that went to 6pm. I brought workout clothes with me to school, but after the meetings, food was the only thing on my mind. So today became my full rest day of the week. Today it set in how much is going on this month! With my master&#8217;s program winding down, I have a few big projects, proposals &#38; presentations this month. The good news is that they&#8217;re all on topics very interesting to me, so I&#8217;m thankful &#38; excited.. it&#8217;ll just be a busy one!
FITNESS
Looking forward to tomorrow! I&#8217;m either going to hike Camelback or go to ...]]></description>
		<wfw:commentRss>http://www.nourishedfitness.com/2010/03/01/rainbow-plate-happy-tummy/feed/</wfw:commentRss>
		<slash:comments>7</slash:comments>
		</item>
		<item>
		<title>Galaxy Love &amp; Protein Coconut Chocolate</title>
		<link>http://www.nourishedfitness.com/2010/02/28/galaxy-love-protein-coconut-chocolate/</link>
		<comments>http://www.nourishedfitness.com/2010/02/28/galaxy-love-protein-coconut-chocolate/#comments</comments>
		<pubDate>Sun, 28 Feb 2010 20:58:57 +0000</pubDate>
		<dc:creator>Alyson</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Food]]></category>
		<category><![CDATA[Recipe]]></category>
		<category><![CDATA[calorie burn]]></category>
		<category><![CDATA[chocolate]]></category>
		<category><![CDATA[coconut oil]]></category>
		<category><![CDATA[granola]]></category>

		<guid isPermaLink="false">http://www.nourishedfitness.com/?p=2006</guid>
		<description><![CDATA[Hi lovelies! Ok, so you all are absolutely amazing, and reading your comments just about brought me to tears! I was pretty nervous to post that, but I&#8217;m glad I did..
This weekend&#8217;s been all about School. I prepped for a new class starting Monday (not a fan of having homework before the class starts), then dove into Integrative Nutrition studying. Every time I start a new topic I&#8217;m reminded &#38; energized about the program and about my career path. It just gets me so excited I love it!
So I promised a standard post.. which this is.. but it includes 2 things I&#8217;m excited to share.. product review AND the best healthy Chocolate-craving satisfier I&#8217;ve ever made!
FITNESS
Saturday
I lied to you.. I ended up taking a partial rest day and just did an 80 min Power Yoga class. Turns out my hips &#38; back were pretty sore from PT Friday. I&#8217;ve never ...]]></description>
		<wfw:commentRss>http://www.nourishedfitness.com/2010/02/28/galaxy-love-protein-coconut-chocolate/feed/</wfw:commentRss>
		<slash:comments>16</slash:comments>
		</item>
		<item>
		<title>Danced Around &amp; LIFT</title>
		<link>http://www.nourishedfitness.com/2010/02/27/danced-around-lift/</link>
		<comments>http://www.nourishedfitness.com/2010/02/27/danced-around-lift/#comments</comments>
		<pubDate>Sun, 28 Feb 2010 05:51:40 +0000</pubDate>
		<dc:creator>Alyson</dc:creator>
				<category><![CDATA[Motivational]]></category>
		<category><![CDATA[NEDAwareness]]></category>

		<guid isPermaLink="false">http://www.nourishedfitness.com/?p=2019</guid>
		<description><![CDATA[It&#8217;s the end of National Eating Disorder Awareness Week. I&#8217;ve posted a few items here and there, but I&#8217;ve manage to dance around a key point.. my personal experience. I guess I&#8217;m really still coming around to it being something I talk about openly. I&#8217;m not embarrassed, in fact I&#8217;m proud of what I&#8217;ve overcome, it&#8217;s more that I&#8217;ve rarely talked about it openly, so it&#8217;s an adjustment to do so. I am completely in awe by the women I&#8217;ve &#8220;meet&#8221; through this fantastic blogging community who share their recovery experience. I think it is truly inspirational for others going through similar experiences who think they are alone.
I struggled with trying to decide whether or not to write this post, because my personal experiences with EDs are in the past, just where I like them to be. On the other hand, those experiences have shaped who I am today. I ...]]></description>
		<wfw:commentRss>http://www.nourishedfitness.com/2010/02/27/danced-around-lift/feed/</wfw:commentRss>
		<slash:comments>13</slash:comments>
		</item>
		<item>
		<title>Healthy Casserole Success</title>
		<link>http://www.nourishedfitness.com/2010/02/27/healthy-casserole-success/</link>
		<comments>http://www.nourishedfitness.com/2010/02/27/healthy-casserole-success/#comments</comments>
		<pubDate>Sat, 27 Feb 2010 17:17:48 +0000</pubDate>
		<dc:creator>Alyson</dc:creator>
				<category><![CDATA[Recipe]]></category>
		<category><![CDATA[casserole]]></category>
		<category><![CDATA[kabocha]]></category>
		<category><![CDATA[OpenSky]]></category>
		<category><![CDATA[quinoa]]></category>

		<guid isPermaLink="false">http://www.nourishedfitness.com/?p=1992</guid>
		<description><![CDATA[G&#8217;morning &#38; Happy Weekend! I intended to post this last night, but after a long &#38; 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 &#38; 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&#8217;t remember, but I pushed it out and was sweatin bullets!
Not the best calorie burn, but I&#8217;ll take it.. 535 cal in 80 min.
After my workout it was off to ...]]></description>
		<wfw:commentRss>http://www.nourishedfitness.com/2010/02/27/healthy-casserole-success/feed/</wfw:commentRss>
		<slash:comments>9</slash:comments>
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