September 3, 2011

Saturday, September 3, 2011

 

Woke at 6:30 am but went back to sleep until around 7:00 am.

Started stretching in bed close to 7:30 am.

• Knees to chest
• Hip flexor stretch
• Hip flexor stretch with rotation
• Cobra into child’s pose
• Bicycle 50x with feet up to ceiling under duvet
• Seated forward bend with legs extended (knees bent)
• Seated Spinal Rotation with legs extended – initiating movement from the hips.

Once sitting up: Micro Breaks + 3 Standing forward roll down with knees bent.

7:40 am 4 Minute Morning Week 3 – DAY 7

Good morning to kids

7:50 am – 8:15 am

• Let dogs out
• Feed dogs
• Let dogs out again and Pick-up…

8:20 am MY Breakfast:

• Many pieces of watermelon
• ½ Cup Fresh Blueberries
• 5 Thomcord Grapes

In a bowl: 1 Soft boiled egg + 1 Cup Frozen Spinach, steamed + Kelp  & Cayenne Granules

• 12 oz. Water

Feed the kids breakfast.

Whenever I take the stairs (going up only), I tend to take them by two’s, except for when I’m hauling a heavy laundry bag.

Ran the stairs twice (up + down = 1x), hauling heavy, clean laundry up the second time.

Update computer/ email etc.

While digesting breakfast:

9 am – 10:00 am  

• Get ready to go for a swim
• Clean up kitchen
• Put in another load of laundry
• 6 oz. Water
• Let dogs out to lounge on grass (I have to stay out and watch them because they don’t always lounge…they often get into something (meaning eat anything that will make them sick),
• Empty dishwasher and reload

10:05 am Drive to pool with daughter

10:25 – 10: 45 am MY Workout – Swim Drills

• 8 Flutter Kick with board (warm up)
• 8 Front crawl – Fast
• 6 Breast Stroke (had an AHA moment re: technique!)
• 6 Backstroke
• 4 Dolphin with board
• 4 Front Crawl PULL – arms only (2x Pulling my daughter as she held my feet, 2x normal pull
• 4 Flutter Kick with board
• 4 Front Crawl

10:45 – 11:00 am Played with my daughter in the pool.

11:00 – 11:10 am Stretched in Jacuzzi

11: 15 – 11: 40 am Shower / Change

11: 40 am Post workout Snack:

• Take-away container of carrots/ celery/ broccoli/ red peppers
• 6 oz. Water

Drive daughter home, run back out the door to see my RMT.

12:15 – 1:15 pm Appointment with Alison Coolican, RMT

I think of her as my body mechanic!  She keeps me tuned.  We focus on maintaining and restoring functional movement.  With practically one touch she was able to get my mid-trapezius to function properly.  We work on an on-going basis (every three weeks or so).

1:30 pm MY Late Lunch:

• 3 Watermelon pieces
• 1 Cup leftover Quinoa Salad (fully loaded as the previous days)
• 2 re-heated BBQ Double Loin Lamb Chops
• 6 0z. Water
• 1 square of Denman Island Chocolate

1:45 – 2:15 pm Filmed Peter doing the final Burpee progression, then put him through a BodyRock time challenge workout…as a thank-you for helping me out!

2:30 pm MY 2^nd Late Lunch:

• 1 Cup leftover Quinoa Salad (fully loaded as the previous days)
• 1 Cup leftover Halibut  (from yesterday)
• 2 prunes (something sweet)
• 12 oz. Water

Cleaned Kitchen garbage can (big job)

4pm Snack:

• 1 ¼ Cup Cooked Brown Rice & Quinoa cereal with 1 TBSP. real Maple Syrup
• 2 squares of Denman Island Chocolate

4:10 – 5:00 pm

• Walk Dog (9 year old dog, still very energetic).
• My son rode his bike with us.

5: 30 pm Snack:

• 2 prunes
• 8 dried cherries
• 2 Walnut halves
• 3 sheets Sea Weed
• 6 oz. Water

Feed kids dinner.

Get ready to go out with friends for a birthday dinner celebration.

7:30 – 10:30 pm MY Dinner:

At a lovely French Bistro

• Heart of Butter Lettuce with Olive Oil
• 4 oz. New York Striploin with a Red Wine reduction
• ½ Cup Green Beans
• 4 carrots
• 4 oz. Red Wine
• 10 oz. Water
• 1 Scoop of Blueberry Sorbet & 1 Scoop of Peach Sorbet

11:15 pm Decide on workout for tomorrow/ get ready for bed/ read a few pages from my book.

12 pm Lights out.  Aim for 7 hours sleep.