Monday, March 19, 2012

A Typical Monday of Clean Vegan Eating and Energizing Workouts!

5:00am: Wake up, wash face with cold water. change into running clothes and shoes, fill my water bottle, grab a workout towel and out the door!

5:15am: Gym
  • Cardio on an empty stomach, 30 minutes Average speed: 5.8 mph, 2.5 incline (total calories burned 300) 
5:55am: Get home, stretch, eat a small banana, then jump in shower; brush teeth

6:30am: Carpool with Bret to Van Nuys and on the road eat breakfast (2/3 cup oatmeal, 1/4 cup soy milk, 1 scoop veggie protein powder, 1 tbsp. flaxseed, 1/4 tsp. cinnamon)

7:30am: Tall coffee at Starbucks, open my laptop and check email and my day's To Do List

8:00am: Start reading the American Journal of Public Health and warm up my writing muscle by proofreading past blog entries

9:00am: 1 small banana

10:15am: 1/2 Ezekiel tortilla with 1/2 cup (home-made) broccoli-spinach hummus; 3 semi-raw broccoli florets; 1 medium gala apple

1:20pm: 1/2 Ezekiel tortilla; 2 cups salad (spinach, red bell peppers, red cabbage, baby carrots, large peas (from snap peas), 1 1/2 tbsp. sunflower seeds, 1 tbsp. balsamic vinegar)

3:55pm: 1 medium Bosc pear

4:45pm: 2nd workout! Afterwards I was drenched in sweat. This was a 45 minute workout!
  • 6 minutes speed walk (warm up)
  • Shoulders:
    • Warm up 10 reps of each of the following exercises with  2 (8lbs.) dumbbells (DB)
    • Arnold presses 2 X 15 - 2(15lbs.) DB; 1 X12 - 2(20lbs.) DB
    • Lateral raises 2 X14 - 2(15lbs) DB; 2X18 - 2(8lbs) DB
    • Front shoulder raises 3 x 15 - 25lbs. plate; 1 x 12 - 25lbs. plate
      • In between each set, I did 25 V-ups
  • Cardio on elliptical machine: 1-2 minutes warm up , 11-12 minutes HIIT; 2 minutes cool down
4:55pm: At home I had 8oz. water with 2 scops of BCAA's (branched chain amino acids + glutamine

5:15pm: Dinner! 1 whole Ezekiel tortilla with chicken-less chicken, carrots and broccoli, (home-made) broccoli-spinach hummus; small salad (spinach, red bell peppers, red cabbage, sunflower seeds, balsamic vinegar); 3 small semi-raw broccoli florets

Then second shower of the day. 

Now it's time to get back to work while laundry load washes! (My bed time is at 9:30pm and I wake up at 4:45am tomorrow :-)



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