August 29, 2011

Crudités platter including carrots and celery

Image via Wikipedia

Monday, August 29, 2011

  • Slept in till 7:30 am. (kids still on summer holidays).
  • Stepped out of bed and did a
     simple  neck/chest/shoulder & back stretching routine called Micro Breaks from Mark Finch & Associates. Designed for those sitting at a desk for extended periods of time. I highly recommend memorizing these 4 stretches and do them as Mark suggests.  Watch the video.
  • Fed the dogs.  (My husband usually feeds the dogs but he was up early to do the Grouse Grind).
  • Stretched out my calves, followed by ten rolling like a ball to open up my lower back, followed by the 3 Hip Stretches rolled out TFL & ITB & glutes with my foam roll and lastly, standing side bend stretches (too difficult to describe here but will do a video to demonstrate).
  • Made breakfast for me and the kids. (Kids got french toast with fruit, juice and water).

MY Breakfast (8:30am):

Banana, 1 cup of blueberries, 2 pieces of a plum

In a bowl: 1 soft boiled egg, 1+ Cup of steamed spinach, 1/8 tsp. Kelp & Cayenne Granules                                                                                                                                                 12 oz. Water

Dropped daughter a friends’ for play date. Then drove to pool.

Swim Drills (9:50-10:25) 20 metre pool

  • 4 lengths flutter kick with board (warm up)
  • 8 lengths front crawl
  • 8 lengths breast stroke
  • 6 lengths back stroke
  • 6 lengths dolphin kick with board
  • 6 lengths Pull front crawl (arms only)
  • 6 lengths Flutter kick with board
  • 4 lengths front crawl
  • 4 minutes treading
  • 4 lengths easy front crawl (warm down)
Followed by 15 minutes stretching in jacuzzi.
12 oz. water during swim.

MY Post-Swim Fuel (10:40am):

4 oz. Water                                                                                                                                       Take-away container of vegetables = Carrots/ Celery/ Broccoli/ Red Peppers

Son was at home watching movies and playing DS (summer holidays!).  When I got home I taught him the first of the four neck and shoulder stretches from Mark Finch.  I told my son that these stretches would be his DS stretches. Otherwise these kids are going to look like hunch backs before they’re two decades old!

Hung for a nice stretch from Chin-Up bar.

MY Lunch (11:30am):

6 oz. Water                                                                                                                                 Romaine Lettuce/ Tomatoes/ Fresh mint & parsley Salad + ~4 oz. baked salmon ( a little more than a deck of cards) and homemade salad dressing.

Salad Dressing: Extra Virgin Olive Oil + Freshly squeezed juice from one lemon + 1/4 tsp. Blue Agave Syrup + 1 tsp. (or more) of ground Mustard powder + 1/4 tsp. Kelp with Cayenne. Mixed in a glass jar with tight fitting lid.  Shake well.

Dessert: 8 Organic dried cherries + handful fresh blueberries + one square of Denman Island Chocolate (Cocoa Loco).

MY Snack 1:30 pm Took my kids and their friend back to the pool to swim. (I stayed on deck!)

While they swam, I had 12 oz. water + 1/8 Cup salted Pumpkin seeds + 4 Walnuts

MY Snack 3:30 pm While the kids had their afternoon snack, I had 1.5 Cups vegan soup (red peppers with garlic & basil).

While the kids ran around I repeated the 4 Micro Break stretches from Mark Finch, calf and quad stretches and a few others.

MY Snack 4:30 pm 1/2 Cup plain Cooked Brown Rice Flakes.

Hung for a nice stretch from Chin-Up bar.

MY Dinner 6:30 pm

3/4 Cups Organic Pumpkin, Ginger & Rice King Soba Noodles                                               1 small BBQ’d Sweet Potato with skin on.  Added a pat of unsalted butter.                            ~3-4 oz. BBQ’s New York Striploin (Organic Beef)                                                                      Salad (Romaine/ Broccoli/ Green Beans/Cherry Tomatoes/ Red Peppers/ Steamed Kale) with Salad Dressing as above.

Dessert: 1 square of Denman Island Chocolate (Cocoa Loco).

12 oz. Water

7:45 pm Hung for a nice stretch from Chin-Up bar + 6 oz. Water.

8:50 pm 6 oz. Water

9:30 pm 6 oz. Water

10:10 pm Evening Stretches

Stretched out my calves, followed by ten rolling like a ball to open up my lower back, followed by the 3 Hip Stretches rolled out TFL & ITB & glutes with my foam roll and lastly, standing side bend stretches (too difficult to describe here but will do a video to demonstrate).

Aim for 8 hours sleep.

 

 

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