Tag Archives: overnight oats

Day 18

7 Jun

G-double O-D M-O-R-N-I-N-G!

3.5 mile run around Lake Johnson-check! OIAJContainer-check! Early morning client-check! 2 cups of coffee-check! I’m feeling like today is going to be very accomplishing!

When the yogurt container is near empty, I pour my oats right into it instead of dirtying a bowl..hence OIAC A dollop of cookie butter right smack in the center that’s waiting to be devoured. I wait until there’s no more oats left then eat the entire spoonful of cookie butter; a mouthful of cookie butter is a-okay by me :).

Once I put my things down in my office, I was on the go until lunchtime. I observed an equipment orientation-like session and a full PT session. The trainer I shadowed spotted exercises in a way I never thought of spotting before. For example, during a chest press, instead of hovering around the clients’ wrists to spot the weight going down, she stood to one side of the bench and positioned her arms like 2 bumpers, one in front and one behind the weight. I like this technique because a lot of clients’ I’ve trained seem to bring the weight higher above their chest (shoulders) when it’s supposed to be nipple line mid-chest; having those “bumpers” guide the clients’ arm down helps develop kinesthetic awareness during the exercise. Also, it’s not has uncomfortable for the client to have the trainer standing above him/her. Add that to my to-do list as a trainer!

Lunch was again eaten too fast-I just can’t seem to put food down when it’s so good! Mayo-less chicken salad sandwich with cuckes, peanut butter-filled pretzels, and a banana.

This was sitting on my desk after lunch. A VH-what? How in the world am I going to watch this? I think it’s awesome, don’t get me wrong, and I want to watch Introduction to the Step Training but I don’t know who has a tape player these days! Maybs I’ll ask my gramma 🙂

Have a fabulous Thursday!

Day 11

29 May

Happy post-Memorial Day! I had a wonderful time at the beach this past weekend. My friend Kathie was nice enough to invite me to spend Memorial Day weekend with her and her family at Ocean Isle beach!

  

Kathie has magic hands! I love the braided-hair look on the beach and when I found out she learned through Pinterest how to do a fishtail braid, I put her to work! More on the beach trip to come :).

Back to reality, I had an early morning client at State’s gym then came straight to work, but not before a scrumptious bowl of overnight oats (how I’ve missed my breakfasts!). It was slim pickins at the beach so I opted for peanut butter toast and fruit every morning. When I’m a guest, I try not to be the high-maintenance picky eater that I tend to be when it comes to meals; I make the most of what’s available, keeping portions appropriate and choosing healthy alternatives.

I attended a seminar on Strength Training for Runners and thought it was very educational, especially as a runner myself. She highlighted several studies on the benefits of runners adding a strength training routine into their regime:

  • reduces the risk for injury
  • increases power and speed
  • improves running economy
A lot of questions were asked but the most important one, I thought, was “when should you do your strength training?” It all depends on your goal; if your goal is long-distance (10k’s, half-marathons, marathons), you’ll want to focus on lighter weights and higher repetitions so your muscles adapt to the repeated contractions. If your goal is shorter distances (100-400 meters, 5-8k’s), you’ll want to focus on power; plyometrics are a great way to increase your short distance PRs (form and experience allowing!).
 
During the seminar-LUNCH!  I left an avocado in the refrigerator (oops) over the weekend and went to slice it into my sandwich only to find slicing wasn’t an option. An impromptu avocado spread it was! Mixed with a little garlic humus and lemon juice-this blunder turned out palatable :).
 
 
This week in workouts:
  • Tuesday- Body Sculpt & Stretch
  • Wednesday- Aqua Kickboxing
  • Thursday- Interval Training & Low Impact
  • Friday- Body Sculpt & Step

Body Sculpt & Stretch: A typical today body fitness class that utilizes various pieces of equipment; a piece in particular I was intrigued to use are the booties! These booties that cover your shoe allow you to slide across either a sliding board or wood flooring. Great for abductor (outer thigh) and adductor (inner thigh) work, as well as lateral movements, agility, and endurace. Some of the exercises we did are shown in this video:

Have a terrific Tuesday!