Travel Roller

2012 Food Log

 

Homemade Baked Turkey Cutlets

As per request from a fellow blood type O, non-secretor I will post a few daily Food Logs as well as some sample meals with photographs over the next while. Because I choose to eat well all the time, I have to be prepared for hunger! As a result, I have to ensure that my refrigerator is stocked with ready to eat wholesome foods. I have to plan ahead and spend a certain amount of time preparing. Convenience foods aren’t in the cards anymore.

Aug. 27, 2012

6:30am Wake-up but not moving until 7am, (summer holidays).

7:00am Bed Stretches

7:10 am Homeopathic Remedies + Iodine, Zinc & Vitamin D supplements. I do a few standing side bend stretches while holding two of the homeopathic remedies under my tongue, since I have to hold each for 15 seconds. I’ve learned that I can accomplish a lot in 15 seconds.

 

From my perspective supplements should be used short term.They supplement what is not working for us naturally.

My goal is to figure out why my levels are low and to use the supplements as a support while I figure out how to get my levels up to MY normal range of healthy functioning. Eating the right way should support our systems properly, which should eliminate the need for supplements (in an ideal world). For example, I was taking twice the amount of Iron Citrate, and Magnesium Glycinate almost two years ago. About six months ago, I was able to lower my daily dose to half that amount.

 

Travel Roller

Then I do my 4 minute morning routine which includes: rolling out with Travel Roller ball & roller, wall stretches, 2 modified Sun Salutation plus the actual 4 minute morning which actually takes me 5 minutes to do Week 3 – DAY 7. (I have modified this for myself since originally uploading it and will endeavour to make an update of it soon.)

This mornings routine was broken up with sorting laundry and doing Dot’s braids, puttering around etc. Adapt to change and carry on.

8:30 am 6oz. glass water

Making all breakfasts simultaneously…

8:50 am My Breakfast:

2 soft boiled eggs

5g (approx. 2 cups) steamed Spinach drizzled with EVOO & fresh lemon juice

6 Walnut halves

4 prunes

Small banana

12oz. glass water (Iron Citrate & Magnesium supplement)

 

Spinach

Steamed Spinach

 

10:00 am 12oz. glass water

Standing side stretches (30 seconds).

11:50 am My Lunch:

Sliced Turkey Breast from deli

(ingredients: skinless turkey breast, water, sodium phosphate)
Note: I’ve since found a butcher that makes sliced turnkey breast without adding any sodium.

Homemade plain Risotto (no cheese) with steamed Kale

Raw Carrots & broccoli

10 oz. glass water

Active Living

12:30 pm – 1:30 pm:

  • Dog walk with Dot to playground. I did Monkey Bars and a Sprint Tabata with dog Ruby.

Sprint Tabata = [20 seconds sprint across field + 10 second rest ] x 8 = 4 minutes

2pm Body Maintenance:

  • Stairs Warm Up
  • 60 minutes Ashtanga Yoga Standing + Seated Series up to Navasana (working on Navasana to Handstand) + Backbends then closing sequence.

3:15 pm Post Yoga SNACK:

Half small homemade baked Turkey breast

Brown Rice & Millet spaghetti noodles with butter & steamed kale

1 raw red pepper

1 avocado, lightly sprinkled with sea salt

4 Walnut halves

1 TBSP. Pumpkin Seeds (because that’s all that was left in the bag)

10 oz. glass water

4:00 pm 12oz. glass water

5:10 pm 12oz. glass water

 

6:00pm My Dinner:

approx. ½ lb. baked Red Spring Salmon, seasoned with dried dill, garlic, olive oil, fresh lemon juice

Roasted Sweet Potatoes with Ginger & Lime Juice

Fresh steamed Kale

Mixed steamed brown & wild rice

Raw Carrots (while doing dishes – like a dessert)

12 oz. Water

Salmon

 

8pm – 9pm Help Dot create her first stop-motion animation film!! It took a lot longer than I thought it would. That hour was spent just collecting footage.

9:00pm 12oz. Water

10:40pm Before bed stretching routine

Lights out 11pm – aiming for 8 hours sleep.

 

 

10 for 10 Workout

This was my workout for today.

Ten different exercises in 10 minutes.

After I designed this workout and re-read it, I actually said out loud, “this is going to be tough.” And it was, but in a good way. But funny how now that I’m sitting here writing it out for my blog, it seems like a distant memory. Get the workout done and move on – my body maintenance isn’t an event anymore, it’s required, just part of being here.

Warm up 

  • roll out ITB with Travel Roller
  • 10x flights of stairs by two’s going up and single steps going down
  • light stretches.

Set timer for:

10 Rounds of two intervals to equal 10 minutes

  1. 10 seconds Rest interval
  2. 50 seconds Maximum Effort interval

Each exercise will be performed only once through, which is one of my favourite styles…do it right the first time because there’s no second chances. Which, in my opinion is good training for life!

1. Dynamic Squat: 34

2. Chin Ups (reverse grip – palms face body): 11

3. Sandbag Tap Down (alternating legs): 32

    • I used a household step stool
    • I turn it around so the little step is out of the way
    • Start standing with both feet on top
    • Hugging sandbag above chest – parallel to floor
    • Step down w/Right leg- tap right foot to floor – return right foot to top of step
    • Step down Left leg – tap left foot to floor – return left foot to top of step
    • Each tap down counts as 1 rep

4. Feet Elevated Push Ups: 25                                               (my feet were elevated on a 24″ plyo box)

5. Straight Arm Hanging Leg Raises: 12

6. Prisoner Jump Squats: 25

7. Bicycle Abs: 60

8. Santana Push Ups: 12  (each push up counts as 1 Rep)

9. High Knees: 133

10. Burpees: 10

Cool down w/ 4 x 100 reps skipping w/rope

+ 45 minutes Ashtanga Yoga

  • approx. 20 minutes Standing Series
  • approx. 20 minutes Seated Series (first 12 seated postures including 3 backbends)
  • approx. 5 minutes closing sequence – no inversions + Savassana

Post workout meal:

  • Water
  • Real unprocessed Turkey slices
  • Fresh steamed curly green Kale (re-heated from last night)
  • Roasted Butternut squash + sweet potato w/ginger – chili peppers – cilantro – green onion – lime juice (re-heated)
I think anyone can try this workout, but at their own level.
  • If Chin Ups are just not happening you can simply practice hanging with straight arms from the bar – that alone will start to develop the strength needed to build up to the actual chin up.
  • No chin up bar? Leave it out and make it a 8 for 8 Workout.
  • Modified Push ups instead of feet elevated…maybe even just doing the wall press.

My point is, that there is always a way to modify any workout to suit your individual level. You can cut out exercises and make a it a 5 for 5 Workout…etc.

When I get some time I will add some links and hopefully more pictures to make the workout more clear.