Wow I’ve been busy. Not quite accounting busy season busy just yet; but definitely, “I have very little time” kind of busy. Yesterday I got home at 8:30 ish after leaving work at 7:45 which is a long day on it’s own, but I had also gone to the gym that morning. I’m so glad I did, because there is no chance I would have gone at 8:30 at night!
I didn’t think I would be working that late so I made a classic error for those of us trying to live a healthy lifestyle… I didn’t pack enough food! I nearly fell prey to my hunger and bought a Kind bar (which are somewhat healthy but LOADED with sugar). But last second I put the bar down and decided that I had already been hungry for 3 hours, I could wait one more and stick to something good for me.
I have talked about the awesomeness that is bacon before… specifically peameal bacon in a healthy diet. Peameal bacon has saved my bacon this week (I’m so funny). Seriously, I have eaten in for Monday breakfast, this mornings breakfast AND last nights dinner. Why? 1) It’s one of the tastiest things ever and is one of few cuts of pork that cooks up super tender and juicy. 2) It cooks FAST. Like I’m starving and need something in my belly in less than 10 minutes kind of fast. Faster if your peameal isn’t cut super thick by your awesome butcher Marlon Pather of Marlon’s Meat…. but more on him later.I have been eating peameal with a side of greens because I can pull it together in about 10 minutes. That’s key in the morning or when you have been ready to chew your arm off for over an hour already and the dark chocolate and granola you just bought are calling to you, telling you that they don’t even take 10 minutes… they are instant! Sidenote: I may have lost my mind and think that inanimate objects are communicating to me.
Seriously though, get some peameal bacon. You can’t beat a super quick cooking protein. It takes about the same time as eggs but packs more protein and less fat gram for gram.
Anyhoooooo, I have been a bad blogger and promised you guys some things and didn’t get around to it due to the aforementioned business (the 21DSD banana bread and my morning workout from yesterday via twitter).
Paleo/21DSD Banana Bread (based on this recipe from Civilized Caveman)
- 3-4 bananas (unripe if you are doing the 21DSD like me)
- 2 eggs plus ½ c. egg whites OR 4 eggs (I only had 2 eggs left)
- ½ c. almond or other natural nut butter
- 4 tablespoons unsalted butter
- ½ c. coconut flour
- ¼ c. almond meal
- 1 tsp baking soda
- 1 tsp baking powder
- 1 teaspoon vanilla
- 1 tbsp cinnamon
- ¼ tsp salt
- Preheat your oven to 350 degrees F
- Combine your bananas, eggs, egg whites, and nut butter, and butter in a food processor or blender or whatever you have that blends/chops things up real nice and transfer this to a bowl to mix the rest of the ingredients in
- Add in your coconut flour, almond meal, cinnamon, baking soda, baking powder, vanilla, and sea salt to the blended ingredients and mix well
- Grease a 9×5 loaf pan with a fat of your choice (I used butter)
- Pour in your batter and spread it evenly throughout (it will be pretty thick)
- Place in your preheated oven and bake for 45-60 minutes or until a toothpick inserted into the center comes out clean (using a metal loaf pan with make the bread cook faster, a glass one will cook slower and your oven is definitely not the exact same as mine, so just use a toothpick to gauge)
- Remove from oven and flip your bread out onto a cooling rack
- Slice and serve with some salted butter or nut butters on top to add to the deliciousness
I had a pretty large portion of this for breakfast before my workout that I am about to share and was pleasantly surprised that I didn’t get an cramps or other food related problems while running. Normally if I eat something too dense right before a workout I get a cramp during my run or I feel sick if I workout really hard… but that didn’t happen and it was definitely a hard workout.
Upper Body Circuit plus a some Tabata Sprints
Warm up: walk/jog for 5 mins on treadmill
Upper body circuit: Repeat 3 times with as little rest as possible (mostly just because I didn’t have much time). You will need access to a bench, plus a heavy, medium and light set of dumbbells… for me that means 30 lbs, 15 lbs, 10 lbs, for my friend that was 20 lbs, 12.5 lbs and 7.5 lbs. Choose what is right for you.
- Lawnmowers (AKA one arm dumbbell rows) – heavy weight, 10 reps each arm
- Pushups – no weight, 15 reps
- Bicep curl to Arnold press (start with palms facing forward, curl, at the top of the curl rotate your arm so the palm is forward again, lift your arms straight overhead into a press and then reverse the whole motion) – medium weight, 10 reps
- V sit-ups on the bench – no weight, 15 reps
- Seated Rear Delt Flyes – medium OR light weight, 12 reps (I do these with 15 pounds, but the motion itself can be difficult and neuromuscularly hard to learn, you have to target you mid back and not use you trapezius to get through the movement, so if you are new to this exercise, use the light weight)
- Pec flyes on bench – medium weight, 12 reps
- Tricep bench dips – no weight, 15 reps
- Side leg lifts off the bench (AKA side V sit-ups) – no weight, 12 reps each side
*** If you aren’t sure about any of these exercises, head over to Bodybuilding.com and look them up 🙂
HIITs: 2 sets of tabatas
- Walk 1 minute at 2.5% incline; step off treadmill and increase speed to a sprint (for me it’s 9.0 mph)
- Perform a sprint set of Tabata: 20 secs running, 10 secs off the treadmill repeated 8 times
- Slow the treadmill down and walk for 1 minute: Step off the treadmill and increase incline to 12.5% and speed to a hard jog (for me this is 6 mph)
- Perform a hill run set of Tabata: 20 secs running at a steep incline, 10 secs off the treadmill repeated 8 times
- Cool down by walking for 2 minutes or until you can actually breath again 🙂
I loved this workout and I finished it off with a protein shake and an apple… no DOMS for me! Yay for modifications to the 21DSD.