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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).
- Back upstairs to do my 4 Minute Morning Week 3 – DAY 7
- 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)
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.