2014 #GJ30for30: Day 4

Yesterday's run was taken inside, where I did a combo of the stepper and treadmill.  It was one of those workout's where I felt as if I simply "checked the box" and got it done, although I did feel better afterwards.

Today, on the other hand, was intense.  But, I found that I really got into it and enjoyed the workout.  As I mentioned in another post, most times I like the long, slow workouts.  But this one took my heart rate up to it's max and in 35 minutes, I burned 420 calories.  Had I not had to jump on a call, I would have stayed to do another 30 minutes of cardio. (I use the Under Armour 39 during high intensity workout sessions, which measures my heart rate and calories expended).

Under Armour 39 measures your heart rate and calorie burn, which is displayed on your iPhone or watch (sold separately).

Under Armour 39 measures your heart rate and calorie burn, which is displayed on your iPhone or watch (sold separately).

I've been doing the strength training for two weeks and I do feel stronger.  The exercises I used to dread don't seem as impossible as they did the first time around.  Don't get me wrong, they're tough, but I find myself finishing the set without slowing down and moving right into the next exercise without needing a 2 second transition rest.

The full-body circuit that I did today included exercises like jumping rope (which is a great full body exercise, I could feel it in both my calves and my arms), sumo squats, commandos (which almost make me cry) and jump lunges. 

I took my call from the car while driving home and then fueled up with a smoothie when I walked in the door.  With all workouts, it's important to refuel your body with carbs, protein and fat within 30 minutes of completing your workout.  I've included the recipe for the smoothie below, which comes from Thrive Energy, a new cookbook for which we will have a give-a-way later this month.  It's a great book for transitioning into a more whole-foods and clean way of eating.

Chocolate Almond Decadence from Thrive Energy Cookbook

Chocolate Almond Decadence from Thrive Energy Cookbook

Chocolate-Almond Decadence

1 Medjool date, pitted

1 tbsp goji berries

1 tbsp vanilla extract

1 tbsp almond butter

1⁄4 avocado (optional, for extra creaminess)

1⁄2 cup coconut water

1⁄2 cup  unsweetened almond milk (or homemade here)

Ice cubes

1 tbsp cacao nibs

1 scoop of Chocolate protein powder (or 2 tsp of cacao)

(I add a huge handful of spinach as well, to get some greens and fiber in the smoothie)

Add all of the ingredients, except for the ice, in a blender and combine.  Add the ice once ingredients are blended and enjoy. 

Happy Friday... Until tomorrow...