August has been a pretty crazy month for me, but while my blog entries cooled down, my workouts continued to fire up! I’ve been traveling a lot, which means my routine has needed to shift to accommodate my locale.
The first adventure was a five day intensive Lomilomi retreat. Lomilomi is a style of Hawaiian massage that I’ve been studying for about two years now. This was my third class and it was incredibly inspiring. I knew that I would be in a calorie-friendly environment, as our meals were all vegetarian, mostly made from ingredients found right on the land we stayed at. Speaking of the land, I already knew about Dreaming Mountain in Johnson, VT, but now that I’ve spent four nights there I’m absolutely in love with it! I had done a mini-cleanse before the trip, so I had already cut out alcohol, red meat and was strict to my food allergies diet (generally no sugar, dairy, gluten, corn, coffee and a slew of other random things). This meant that I didn’t feel the need to do my really intense workouts on the retreat. Instead, I did yoga daily, a martial arts dance that’s part of the Lomi training, and, of course, I was giving and receiving massage daily. I ended up dropping 5lbs just from living a healthy stress-free active life for a week!
The next adventure was much more challenging. My company recently opened up a new store in Key West, FL. It was my job to head down there to set up all the infrastructure. This meant taking three planes each way to a hot, sweaty tourist playground, working five 12 hour+ days in a row and attempting to stick to my diet and exercise. The first thing I learned is that the sun rises LATE in Key West, after 7am. So to keep up my workouts I had to just deal with getting up in an unfamiliar place in the dark. I did a combination of creating my own workouts in the hotel’s (really spectacular) gym and yoga on the beach. I should have recorded what I did in the gym but I didn’t think to. It was nice varying between being in the gym and being on the beach. I really didn’t get much time at all to enjoy the island so at least doing yoga under the stars, next to the ocean, and then slowly watching the sun rise through my vinyasas was pretty spectacular. I’ll admit diet was much more of a challenge there, and I made myself outright sick once or twice, but you gotta live too, right?
It’s nice to be back home and back to a more normal routine. Though, it seems my yoga is going to be ramping up as I’m trying to hit the minimum pre-req hours for a yoga teacher-training I’m hoping to start in January. I only just found the program and they require 35 hours in their studio before I can enroll. Since I live an hour away this is a challenge, but I’ve been wanting to get my yoga certification for years now and it’s a teacher I really like. Wish me luck!
So, today’s workout was really unusual for me. It’s a little bit of everything. I started out doing someone else’s workout (some of you may recognize the first few items) and then decided I wanted it to be more dynamic. This was LONG. My arms were shaking at the end and I was dripping with sweat. I feel it’s a good mix of cardio and strength training, though the cardio portion never really ends. Check it out:
- 1 Min High Knees
- 1 Min Sprint
- 1 Min Low-Jacks
- 30 Weighted Burpees (I used 5lbs)
- 30 Knee Tucks
- 30 Side-Lunge w/ Floor Touch
- 30 Plank Side-To-Side Jumps
- 10 Prisoner Getups
- 10 Weighted Sit-Ups (I used 15lbs first 5 and then 10lbs last five)
- 10 Push-Ups
- 20 Knee Tucks
- 20 Side-Lunge w/ Floor Touch
- 10 Side Crunches, Right
- 10 Side Crunches, Left
- 12-10-8-10-12 Pyramid Tricep Kickbacks in Lunge Position (I used 8lbs, 10lbs, 15lbs)
- 12-10-8-10-12 Pyramid Bicep curls (I used 8lbs, 10lbs, 15lbs)
- 10 Weighted Lunge Twists, 5 Each Side (I used 10 lbs)
After that, I needed some protein and amino acids!! Cut to today’s smoothie!
This beauty contains pomegranate juice, coconut milk, spinach, flax seeds, fresh local blueberries, frozen mangoes, and a half-serving of vegan protein powder (Fat Flush). I’ve honestly moved away from using protein powders in my morning smoothie because I feel adding flax or chia seeds plus spinach gives me enough protein without making me bloat. But, today I really killed my upper body so it seems right to add in the protein and help rebuild my muscle tissue.
I also am on a daily gut repair formula from my Naturopath which includes l-glutamine. While new research is always coming out, there’s a lot out there showing a direct correlation between l-glutamine and muscle recovery. It’s recommended post-workout, along with protein and carbs (1:4). We always hear protein protein protein after workouts, but that’s one time when I think it’s important to have carbs to help with the recovery. Frankly, I do think there’s such thing as too much protein. I’m definitely trying to build my muscles, but that doesn’t mean I need to eat 10 eggs and a bucket of protein powder in one day.
What post-workout drinks/meals/supplements work for you?