What A Workout!!!

27 03 2009

Okay, I am so tired and whooped from the class that I just took at the gym….I can barely type!

I worked until about 12:15am last night and went right to bed when I got home because I knew that I wanted to be up early enough to do the Super Cross: Cycle/Sculpt Class at the gym.

Wholy crap guys!  I completely got my ass handed to me this morning and it was frieken awesome!!!  I haven’t taken a spin class in over a year and since (before my injury) I usually run or do the elliptical, I knew that spin was going to be a good challenge for me.  Boy was it ever!  The spin portion of the class lasted for about an hour and 15 minutes and it was really intense.  We did a lot of different drills on the bike inculding push-ups and tricep presses on the handle bars.  Then after the spin portion was over, we went into the other studio and did about 20 minutes of floor exercises…pushups, chest press, tricep extentions on a stability ball….ball raises….crunches….and then finally some stretching.  Seriously, I was so whooped after the spin that I wanted to duck out and skip the strength training portion but I knew that if all of the other ladies there could do it…so could I!!!  

I am so glad that I did!  I haven’t had such a good workout since I stopped running and my body is completely dead!  Too bad I have to work again till midnight tonight….that should be interesting.

I managed to keep my heart rate up the whole time…between 145 and 165 which is about right for me.

When I got home I was STARVIN MARVIN!!!  Here are the eats for today so far…

Pre-Workout Breakfast

I knew that I would need fuel….protein and carbs for sure, so I had 1 cup of steel cut oats and 1/3 cup of egg whites mixed together…this is my favorite breakfast right now!

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Oh, and I had a big cup of coffee too with one packet of Stevia sweetener.  Thank goodness this held me through my hour and 45 minute class because I sure needed it.  But believe me…I was sooooooooooo hungry when I got home and all I could think about was a big salad and a cup of tea!

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My salad was the same as yesterday but much more delicious since I was so hungry and worked out so hard!  I love how after a really hard workout all I crave are healthy foods like veggies protein and fruits!!

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Mmmmmmm, yummyness!!!

In the salad:

Mixed greens, carrots, broccoli, tomato, cucumber, grilled chicken, raspberry vinagrette dressing, and crushed up Everything Pretzel Thins from Trader Joes…such a great addition to the salad!!!

I also had a yummy and warm cup of Yerba Mate tea which totally hit the spot!!

Alright guys…I need to get my sweaty butt into the shower and then take care of some business arount the house.  I’m hoping to start building up my personal training business and have a full clientele by this summer so I am going to be busy making phone calls today before work.  I also have a bunch of book keeping stuff to do for hubby’s business too…lots of stuff to do!

I’ll catch up with you guys later for the rest of today’s eats!

🙂 🙂

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TGIF! (well, it’s my Friday anyway) :)

23 03 2009

Well, after a really frustrating morning and an exhausting, and even more frustrating night at work yesterday, I have decided to stop throwing myself a pitty party about my non-running “issues” and just get over it!  It is what it is right?  Yeah, I can’t run and I feel kinda gross, but I just need to make the right adjustments to my life and my meals.

I felt really wierd at work last night.  I had absolutely no appetite what-so-ever, which is really out of character for me.  I know that due to not being able to run and my workouts not being as intense because I can’t do a lot of lower body stuff, my metabolism has slowed down a lot.  I think that this is the reason that I just felt huge and bloated and not hungry at all!  I am very strict about making sure that I eat every 2.5 to 3 hours in order to keep my metabolism and blood sugars up, but last night I just listened to my body and only ate when I was absolutely hungry.  That was a good decision because I woke up this morning feeling much better.  I was a little hungry when I got home last night and knew I needed to eat dinner, but wanted to keep it light so I made this….

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I made a huge bowl of steam veggies (it was really a lot bigger than it looks) with 1/3 cup of egg whites microwaved for 2 minutes and added to the veggies for some extra protein.  The bowl of consisted of a mixed stir fry veggies blend, brussels sprouts, and asparagus splashed with some soy sauce.  It was yummy!!  I ate, waited about an hour for the food to digest and hit the sack…I was really tired.

Okay, so like I said, I felt awesome when I woke up this morning!  Since I had to be to work at 9, I just had a quick bowl of steel cut oats with some egg whites (can’t get enough of the egg whites right now) and my usual big ass cup of coffee.

Oh, something that I wanted to share with you guys, but I kept forgetting to take the pic in the morning (usually because I’m too groggy)….the special way that I make my coffee in the mornings.  It’s so tasty and thought that I should share so that you guys can try it out!

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When I make my coffee in the mornings, I put the coffee grounds in the filter (usually one sco0p of coffee for one cup of water…I like it strong), and I add cinnamon and a little bit of ginger before it brews.  The cinnamon gives the coffee a great flavor, and the ginger helps with any indigestion or stomach upset that the coffee might cause…plus it just tastes good!  I don’t measure it out, just pour it in there.  Try it out and let me know what you guys think!!

I had a Think Think bar about an hour after I got to work to keep me going through the next few hours.  Since I worked a short shift today I just took a repeat of last nights dinner with me to have for lunch, but instead of the egg whites I added canned shreaded chicken.  It’s not my favorite, but I always like having it for the times I run out of chicken breast and still need to make sure that I get my protein in.  I also added some balsamic vinegar that we had in the cupbord in the break room to it to give a little flavor (working at Trader Joe’s definitely has it’s benefits!).  Mmmmmmm.  Again, I have been a bad blogger today and didn’t take any pics.  

When I got home from work I was feeling pretty motivated since my day at work just flew by and I still had energy to spare…it was only 3:30 and I usually get off at 6 on Sundays!  Plus, I didn’t have any homework to worry about since I’m on spring break!!!  I decided to eat a quick pre-workout snack….1 piece of oat bran bread with 1 tbsp of almond butter and a little bit of orange apricot preserves, and I was off to the gym for my workout!

HERE’S THE WORKOUT!

Chest + Triceps + Abs

Three circuits of each:

Short Bar Press Down (triceps) – 40lbs 15 reps

Seated Chest Press (chest) – 55lbs 15 reps

Roman Chair Leg Lifts (abs) – 15 reps

then….

Decline Bench Press (chest) – 10lbs on each side + weight of bar = 65lbs 15 reps

Rope Pull Down (triceps) – 40lbs 15 reps

Side Bends (abs) – 25 lbs 15 reps on each side

then…

Push-Ups – 15 reps

Tricep Extentions – 20lbs 15 reps

Prone Iso-Abs (planks) – 1 minute each

then….

30 minutes on the eliptical in the hill climb mode

That workout kicked my butt!!!!!  When I got home I was starving and needed something to hold me over until my my hubby got home from work and I could make dinner for the both of us, so I had the good ole standy by EAS Whey Protein Shake, took a much needed shower and plopped my tired butt down on and started catching up on blogs and reading emails.

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When hubby got home from working all day he was pretty hungry, so I hopped up and made him some delicious dinner.  I was too hungry to wait for him to get home and didn’t really feel like having steamed veggies and chicken again (tomorrow is grocery shopping day and we are all out of the normal stuff that I eat), so I pulled a South Beach Diet Deluxe Pizza out of the freezer.  I only have these every now and then when I am too tired to cook, but it was well worth it and very filling!  This little pizza has 340 calories and 30 grams of protein!! (sorry again….no pic)

I told hubby that I would make him whatever he was in the mood for and he went for his good ole stand by….cheese burgers and sweet potato fries, so that’s what he got!  I cooked the hamburger pattys on the George Forman Grill and sprinkled a little bit of onion powder and jonny’s seasoning on each side and then put some Tillamook Colby cheese on top when they were about done (not exactly the healthiest dinner, but that’s what he wanted).  Ialso drizzled a little bit of EVOO and cinnamon on the sweet potato fries and baked them in the oven for about 15 minutes at 425 degrees…they were delicious!!


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Well, it’s been a long, but GREAT DAY and I am ready to have a cup of this……

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…and hit the sack.  I have a lot to do tomorrow and want to get a good nights sleep.  Hope you all had a great weekend, and I will catch up with you and all of your awesome blog posts tomorrow!  

Good night!!  🙂

 









I have to say that today was a great day!

19 03 2009

Well, the day is coming to an end, and at 9:30pm I am sooooooooo ready for bed, so this is gonna be a quick post.  I really just sat around all afternoon today.  I had some errands to run and things that I wanted to get accomplished since I knew that I didn’t have any homework to do, but I opted to take a mental health day and just sit on my ass…..and it was great!  I did have some stuff that I needed to do for my husbands business as well as a few things around the house, but they didn’t really require much effort and I was still able to lay around like a vegetable!  I don’t do it that often so I figured I was waaaaaay overdue.  

I did manage to take pictures of my snacks and dinner though…

This afternoon I decided to take a break from doing bookkeeping stuff for my husbands business and have this tasty little snack:

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1/3 cup of canned chicken (yeah, I know, it sounds gross but actually tastes great and is great for wraps too!) and some raw broccoli and carrots!  Mmmmmmm.  Remember how I said earlier that I have been craving protein like crazy lately and seem to not be able to get enough of it into my diet?  Well I managed to eat 120 grams (give or take) of protein today and feel much better now.  It must be all of the lifting I have been doing since I can’t run.  Jenna (http://eatliverun.com/), I totally agree with you about how you are more hungry the harder you work out…I have totally been feeling that lately.  Oh wow…I digress…I totally went off on a protein tangent!  haha

 

Anyways, a few hours later (I typically eat every 2.5-3 hours), I decided to have this little beauty..

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Hahaha, I just noticed that my bites kinda look like a heart…told ya I was tired, maybe even delerious!  I love, love, love apples!  I was temped to have it with some almond butter, but decided to just have it all alone.

 

I had a client this evening and knew that I needed a snack before I headed out so I decided to grill up some chicken on our George Forman Grill, that way I would have some for dinner too.  I don’t think I could live without my Foreman Grill.  I cook everything on it, and it drains out all of the fat and nastys that come off of whatever you are cooking, so it is a lot healther!  The fat and nastys  mainly pertain to the hamburgers that I make for my hubby…..beef….bleh!

Here’s the finished product with a little salt and pepper sprinkled on it before I cooked them…

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Here’s the little bit that I ate before I headed out to train my client.  I thought about putting it on a plate, but I was so hungry and the chicken tasted so good, I just weighed out my 2 oz. and ate it right there….why dirty a dish if you don’t need to right?

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The session with my client was successful and a lot of fun as usual…I kicked his butt and he thanked me for it!  I love my job!! When I got home, I was starving and already thinking about the awesome grilled chicken and veggies that I had waiting for me, so I heated it up and had a scrumptious dinner!

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In the bowl: mixed stir fry veggies with brussels sprouts and asparagus added and drizzled with a little bit of soy sauce, and my chicken of course. Oh, and I had a scrumptious glass of  Trader Joe’s Captains Catch wine.  I love wine, but have decided to give it up for a while in order to shed some of these lbs I have put on over the past month, so I decided to finish up the last glass that I had in the bottle and call it good…..and good it was!!

Here’s hubby’s dinner…he actually cooked this himself.  The pancake is a leftover from what he made yesterday and in the mug that I got him from the Starbucks in Bejing (I spent a month in China last summer), was some hot chocolate.

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Alright kiddos, I’m off to bed.  I’m pooped and want to get up early so I can get a workout in before work.  

Have a nice night everybody!!

🙂 






Ahhhhhh….All done for the quarter and it feels so nice!

18 03 2009

Well, I had my biology final this morning, and I think it went okay.  If anything..I did my best and that’s all I can do right?

It felt so good to walk out of that class room and know that I have the next week and a half of no school work, now I can just work my butt off to get my training business back up and running…I still train,  but boy do I need more clients.

Do any of you live in Tacoma and need a personal trainer?  Just shoot me an email!

Onto the eats and workout!

Breakfast this morning was a 1/2 cup of steel cut oats (of course…I am completely addicted to them!), 1/2 cup mixed berries, and 1/3 cup of microwaved egg whites.  Sorry guys…no pic of breakfast today.  I was a little anxious about my final and had my mind on other stuff this morning.  This breakfast was just under 200 calories and really filled me up!  I was really supprised.  When I got home from school I knew I needed to get in my pre-workout snack and I wasn’t even hungry for it.

Pre-Workout Snack this morning was a piece of oat bran bread, 1 tbsp of raw almond butter and a tbsp of this new apricot orange preserves that I bought yesterday, it tasted awesome with the almond butter.  The mixture of flavors really made my mouth happy!


wednesday-3-18-022(sorry for the fuzzy pictures..my husband made some adjustments on the camera last night and I’m not sure what he did)

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I have come to love my raw almond butter so much that I look forward to it all morning….it’s like one of the biggest “food highlights” of the day.  In my opinion, this stuff is amazing!

Usually this fills me up and gives me the fuel that I need for my workout, or run….which ever I do, but it just didn’t do the trick for me this morning.  So I decided to have half of a banana on my way out the door, and it totally did the trick!

WORKOUT!

I wasn’t sure if I was going to do cardio today because I was just so whooped after my final, so I decided to just do some hard circuits and if I felt up to it, then I would hop on the eliptical for 30 minutes.

Here’s what I did:

4 rounds of:

15 reps of 45lb push-press (I used a bench press bar, they weight about 45lbs)

20 burpies

15 reps of 60lb seated row

15 reps of 25lb overhead tricep extention

then….

15 kettle bell swings

30 mountain climbers

15 tricep dips

15 reps on each side of 25lb bent over rows

 

That workout really kicked my butt!  I was moving fast and working hard and kept my heart rate up the entire time.  It took me about 45 minutes and when I was done I decided to just call it a day and go home.  I was really looking forward to coming home and just relaxing for the rest of the afternoon until I go train my clients tonight.  

POST WORKOUT SNACK!

I have been having a problem lately with making sure that I am getting enough protein.  Sometimes I just forget and grab some fruit or veggies and don’t get in my protein.  So, when I got home from my workout I made sure to make my EAS Whey protein shake that I always have post-workout, and ate the other half of my banana with.  I have to remind myself that if I am lifting weights and trying to gain muscle and get my metabolism up, I need to get protein into my diet so that my muscles can repair and grow!  So, don’t forget your protein people…..expecially post workout!!!  It’s sooooo important for strong healthy muscles!  

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wednesday-3-18-028Mmmmm, protein shake!  🙂

 

Ahhhhh, the feeling of not having to rush home to do homework!  I came home, took a shower, talked to the hubby and plopped my butt down on the couch with the tv tuned to my favorite channel…..Food Network!!!  It’s nice to just sit down and watch some tv and zone out every now and then.  Even though I never eat like this….and I think most of these foods would make me sick…..my favorite show on the Food Network right now has to be “Diners, Drive-Ins, and Dives”!  I just love seeing all of the awesome things that these people cook!  

Okay, I have some stuff to take care of around the house……..can’t neglect my domestic duties!  

I’ll be back with my eats from lunch and dinner!

Byeeeeee  🙂





Finals!! One Down, One to Go!

18 03 2009

Well…the quarter is almost over with! Tomorrow is my last day of class and my last final…thank goodness cause I am really ready for a break. I had my psychology final this morning which I am sure that I aced! Actually, I should say that I lucked out more than anything…..we had two parts to this final, a take home portion which consisted of 90 multiple choice questions that were to be turned in this morning, and then the in class short essay questions that we were to do this morning. Well, my professor came down with a terrible illness (I emailed her with well wishes, everyone around here has been so sick lately), and canceled the second part of the final! So, that meant that all we had to do was turn in the take home portion which I worked on with some of my classmates last night! I am almost positive that I got at least 85 out of the 90 points, I will keep you guys posted though.
Tomorrow morning is my biology final…that is another story all together. Let’s just say that I AM not ready for this one at all. There have just been so many projects in this class that I have not had time to study like I usually do. I am just going to keep my fingers crossed and hope for the best.

THE WORKOUT!
When I got home from class today rushed to the gym so that I could get my workout in before my biology study session with Victoria at the Manolin Cafe.
I still can’t run and am getting bored with the same ole stuff so I decided to do a Crossfit workout today. Crossfit workouts are pretty intense and basically aim to get your heart rate up and keep you working in an anaerobic state for the entire workout, and increase your endurance. They are similar to circuit training but way more intense, and requires little to no weights depending on which one you do. You should check it out at http://www.crossfit.com/.
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Okay, so onto the workout!
All of the Crossfit workouts have names, and I am not sure what the name of this one is…my friend at the gym just told me to do it and I forgot what he called it.

5 rounds – max reps of each – not for time of:
65lb bench press (yeah, I know it’s not a lot of weight…but I’m not Arnold or anything)
and band assisted pull-ups

What I did….
Round 1: 20 bench press, 30 pull-ups
Round 2: 15 bench press, 30 pull-ups
Round 3: 13 bench press, 25 pull-ups
Round 4: 12 bench press, 20 pull-ups
Round 5: 10 bench press, 15 pull-ups

…pfew that was hard, but felt good and I know I will be feeling it tomorrow for sure!  Actually, I am already feelin it…which means I might not be able to lift my when I wake up in the morning!  haha
I also did three rounds of leg/hip raises on a weight bench since I always like to get a little bit of ab work in.
When I was done with all of that I hopped on the elliptical trainer for 30 minutes and studied for my final.

Okay….. onto my eats!

I soaked my steel cut oats again last night before I went to bed and they were waiting for me this morning, and ready to be cooked!  I let them come to a boil and then put them on simmer for about 15 minutes.  While they were cooking, I added some cinnamon and a packet of stevia to give them some added flavor!  

I decided to take my homework into the kitchen so that I could keep my eye on the oats and not burn them.  

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I also got an awesome idea for a new way to cook my egg whites from Jenna at http://eatliverun.com/!

Thanks for the tip Jenna!! I took 1/2 cup of egg whites, added some salt and pepper, and stuck it in the microwave for 2 minutes, and they turned out perfect!!  They tasted amazing and were the perfect addition to my steel cut oats.  Sometimes I feel like I don’t get enough protein in the morning and this is a great, quick and easy way to make sure that I can fit it in.  With my busy schedule I don’t really have to time to stick the eggs in the pan and cook them up on the stove.  I digress….

When my oats and eggs were done, they looked like this…

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I decided to cut the egg whites up in cubes and add them to my oatmeal….surprisingly, they tasted great together…..

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and made my taste buds and tummy so happy!!

When I went to the Mandolin to study with Victoria, I had an iced pomegranate green tea, and a salad with mixed greens, chicken, green apple slices, walnuts, dried cranberries and a little bit of honey mustard dressing.  I completely forgot to take my camera!  Darnit!  Oh well, that certainly won’t be the last time that I go there and order that salad, so I am sure that I will have pics for you in the future!

When I got home, “the Hubbs” was making breakfast for dinner….pancakes!  I think he must have been a chef in another life because he was flipping the pancakes on the pan and really looked like a pro!

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I had a few bites of his pancakes…he wanted me to be the taste tester and I was not going to argue, but I decided to have this for snack instead before I headed out to the grocery store.

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A yummy Ruby Red Grapefruit!!  They were only .79 each at the grocery store when I went this morning to pick up kitty food so I couldn’t resist picking a few up! (that and I have a serious grapefruit addition)

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Well, grocery shopping took up a good portion of my night and when I got home, I DID NOT feel like cooking……so, I decided to have one of these….

 

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 Vietnamese Style Chicken Wrap from Trader Joe’s,  I ate it without the dipping sauce and it was just what I needed.

 
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Mmmm, Mmmmm, Mmmmmm.  I really should just make my own wraps more often, I always enjoy these so much and I am sure that I could come up with all kinds of awesome combinations.  **note to self make wraps and eat lots of them**  🙂

“The Hubbs” decided to make himself a supreme french bread pizza (as you can see, he and I have totally different eating habits…but that does not mean that I didn’t have a few bites…hehe).  To be honest, it built me up a lot and let me down, it really lacked in flavor and was waaaay too greasy, sooooo didn’t compare to my wrap!  He wasn’t too pleased with it either, and he is a huge fan of pizza and could eat it every day.  Actually, I could too…if they weren’t loaded with so many calories and so much fat. 

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After dinner I spent about an hour working on the book-keeping for our business and decided to work on my blog for the day since I have been neglecting it over the past week or so.  I hope you all have enjoyed my posts so far!  I really get a lot of joy out of putting this blog together and hope that others get that same joy from reading it…although my day to day life and eats aren’t nearly as interesting as some of you out there.

So far my sweet tooth hasn’t kicked in, so it looks like no desert for me…which is a good thing for sure.

If I change my mind I will be back with a pic to share!

Well, I had a great day and I hope you all did too!!  I can’t wait to start my spring break tomorrow!  Woohoo!!!!

Have a great night everybody and I will check back in tomorrow!

Oh, and here is my cute pic for the day!  I came home to this the other night when I got home from work….hubby and Spike sleeping on the couch.  ZZZZZZZZZZZZ

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My Nature Walk! (sorta)

13 03 2009

Hey guys! I had a great day today! The school quarter is coming to an end and I have a few biology projects that I have to wrap up before my final on Wednesday. Since we are studying ecology this week, one project was to watch a video from a long list of assigned picks from my instructor, and then writing a little blurb on it. The other was to do a little “nature walk”/lab project and find different kinds of moss, ferns, conifers, flowering plants, and seeds. It was quite a project.

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My friend Victoria and I decided to watch the video and collect our plant specimens on campus since our instructor told us right where we could go to find everything. It’s always more fun and productive to do these kinds of projects with a friend, which is why I am glad that we got to do this together instead of me getting stuck doing it by myself. Plus, when we get together the conversation is always good! 🙂

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There’s Victoria with book and scotch tape in hand ready to search for leaves!

Man, it was such a beautiful day today!!! I walked out of class and my first instinct was to bag the projects and go put my running shoes on, but I resisted because dammit, I need to let this knee heal! Victoria distracted me and reminded me of all the reasons why I should not run so that I can heal. She said that she was going to be my “sponsor” and every time I have the urge to run I should talk to her instead and she will talk me out of it! Thanks Victoria! I needed that accountability
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Look! Snow on the ground in March…even though it’s just a little patch this is not really a normal thing here, but BRING ON THE SUNSHINE!

Anyways, I digress..we first decided to watch our video, which was totally sad and depressing! But, on the up-side it was hosted by Jeff Corwin and Anderson Cooper who are both pretty easy on the eyes so it made our viewing experience much better! 🙂
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The video is a series produced by CNN called “Planet in Peril” and I highly recommend that you guys check it out. As depressing as it may seem, it really opens up your eyes to what we are doing to our planet and what we need to do to restore our natural resources. Oh, and why I was thinking about all of that philosophical stuff and wondering what I could do to save our planet…I ate a Think Thin bar. Hehehe, it’s brain food!

After our required 55 minutes of video watching we headed upstairs in the library to get started on our project.
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It was frustrating, and our instructor asks some pretty random things….hence the look on Victoria’s face!
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When we were done in the library, we headed outside on our scavenger hunt!
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There I am, taping my leaves to the paper. It was quite fun actually…to find the things that we have been learning about in class and be able to think about them biologically and not just see them as things hanging off of trees!
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There I am again, with the sun in my eyes….kind of a goofy picture but I figured I should just get over it and post it!
We collected almost all of the stuff we needed and headed out of there because it was time for lunch!
When I got home I had my normal pre-workout snack and headed to the gym.

Workout for Today:
I felt great after our walk in the sun and had lots of energy so I hit the stationary bike on the hill climb mode for 30 minutes and it kicked my butt!! Not as much as running, but it was good enough for now.
For my weight training I did circuits, three sets of each:

24 lunges with 15 lb dumb bells in each hand
20 single leg pelvic raises on each leg (boy were my hamstrings screamin!)
15 60lb tricep pull overs

15 smith squats with 45lbs on each side
15 60lb dead lifts
15 dips

What a great workout! Needless to say when I was done I was starving and worn out, which is always a good feeling after a workout. I came home, showered got in my jammies and started studying for my finals.
Hubby came home from work after a long day around 7:00 and I made him two cheese burgers on our George Forman Grill with sweet potato fries drizzled with EVOO and sprinkled with cinnamon. Sorry that there are no food pics today…I was running around like crazy and completely forgot!

Pfew…it’s been a long day and I am ready for a hot cup of chamomile tea and a warm bed. Thanks for reading guys! Hope you all had a great day and have a better night!! 🙂