Breakfast Before the Gym

Every morning I wake up thirsty. After I brush my teeth I find myself in the kitchen getting a glass of water and chugging it down. If there's coffee on the pot I'll have a cup with soymilk too. Only then can my morning start!

I don't have anything that I absolutely need to do today, but instead of doing nothing (and feeling lazy), I'm planning on going to the gym soon. Some people are fine to wake up and exercise on an empty stomach, but that really doesn't work for me. If I want to push hard, I need something healthy to get me going.

Springtime Yogurt Parfait

-1/2 cup greek yogurt

-1 orange, sliced

-1/2 cup strawberries, sliced

-2 tbsp ground flaxseed

-14 walnut halves

Greek yogurt has more protein than regular yogurt, and while it's an acquired taste, mixing it with the natural sweetness of fruit makes it yummy for anyone. Flaxseed is a great source of omega-3 fats and increases the protein a tiny bit in this recipe. The walnuts are also a great source of omega-3s. Being a vegetarian, I need to make sure I get those healthy fats (normally found in fish oil). The carbohydrates in the fruit will give me energy to workout hard at the gym too.

What do you like to eat before working out?

Daily Workout

Every Thursday at work, I'm responsible for coming up with the daily workout to be displayed on the gym floor. Here's my submission for tomorrow:

Core Balance Burn

1) Plank Toe Taps, 16-20 reps
(hold plank pose, tap out your right foot to the right side about a foot, then return to start, immediately repeat on left side, etc)

2) Russian Twists, 16-20 reps
(hold proper weight above core, turn torso toward left side, center, and right side)

3) Boat Pose, hold 15-30 seconds
(stabilizing core, hold legs out at a 45 degree angle with arms straight in front to balance)

4) Fast Feet, 15-30 seconds
(basic drill to get HR up and increase agility)

5) Reverse Lunge to Front Kick, 12-15 reps
(lunge backward, stabilize core and come to a front kick leading with the heel; stay on same foot then repeat on other side)

Repeat 2-3x

Teaching Spin and Getting Organized

For the months of April through June I will be the proud instructor of a Wednesday night 45 minute spin class. I was given the opportunity to sub a spin class this afternoon which admittedly got me back into the swing of things and knocked out whatever nerves I could be feeling. I hadn't taught a class since last December when I was still a fitness intern.

People might say I'm quiet in my everyday life but I take on a new persona when I put on the microphone and get in front of the class to teach. It's a great energy I never knew I would enjoy or even feel comfortable with. I love writing choreography to go along with the music. There's more to spin class then just sitting on a stationary bike.

My goal as a newly certified personal trainer is to organize my exercise programs for the clients I currently work with. Usually I'll start a session with a blank slate, knowing what my client's needs and limitations are, and just improvise along the way with whatever equipment is available. I need to write this stuff down for my sake, for documentation, and to specifically show the progress that's being made.

I made a broccoli salad as part of my dinner tonight. I chopped up half a head of broccoli, sliced some almonds, and mixed dried cranberries with a spoonful of red wine vinaigrette and honey mustard. If it sat marinating together in the fridge for a few hours it might have tasted a bit sweeter, but it was good nonetheless. Accompanying that was a sandwich made with a chickpea spinach veggie patty, hummus, spinach leaves, and tomato slices on wheat bread.

Eating clean is another goal of mine but I know that I won't be completely quitting packaged foods anytime soon. Instead of obsessing I'll strive to eat more whole foods. More vegetables, fruits, healthy sources of protein and starches, and less sugar and refined carbohydrates.

Thinking about sweets reminds me that I have a package of dark chocolate squares in the kitchen. Maybe I'll just have to have a couple of pieces with some fresh strawberries tonight for dessert!