This Week’s Fitness Plan and Some Random Nutrition Thoughts
I think I like creating my weekly training plan and designing each specific workout just as much as I enjoy doing them. After getting the kids to bed last night, I sat on the couch to complete my final task for the day, which was putting together my fitness plan for the week.
Training Plan
Monday: Recovery/Rebuild and Plan/Prep Day (I’ve renamed the second “R” in my day off “Rebuild” instead of “Rest” because that’s truly what’s going on.)
Tuesday: Strength Training – Delts and Legs
Wednesday: Indoor Cycling
Thursday: Metabolic Circuit, 2nd Edition
Friday: Strength Training – Chest, Triceps, Legs, Core
Saturday: Boot Camp/Day Of (sorta)
Sunday: Metabolic Circuit, 2nd Edition
Monday ended up being my R/R day because I had so much to do. I decided to get my chores/errands done so I could focus on training and other fitness stuff the rest of the week. Besides, I hadn’t taken a day off since the previous Tuesday… I was due.
Today’s strength training workout was really good. My delts were fried! And there was a little core bonus involved with the exercises I picked. It took me 80 minutes to complete the workout, but it was worth it because I accomplished a lot.
I usually do Indoor Cycling on Friday. But Wednesday just fit better with my schedule. It is the same instructor so should be a killer class.
I had been doing the same Metabolic Circuit for 2 weeks, so it is time for a new one. I’m excited to give this new one (2nd Edition) a try on Thursday.
Nutrition Plan
No major events or activities to plan for this week. However, I decided to count my lunch out at this Asian Bistro as one of my four deviations for the week.
My 10% or 4 nutrition “rule” deviations for this week are:
1. Sushi/Bento Box Lunch – I decided to count this because of the white rice involved. Although, the meal was super healthy and the white rice portion was 1 cup or less.
2. Weekend wine consumption – 1-2 glasses on Saturday. With so much good wine out there, it is a weekly must-have in my nutrition plan. I’m a red wine girl, so at least it is heart-healthy.
3. Friday’s Hispanic pastry
4. TBD – I have a couple more eating out things this week that may consume the 4th. I not, pizza on Saturday. It will be a healthy version on a whole wheat crust or pita, but still does not follow my starch carb rule.
An update on my calories… I think I’ve figured out the right calorie level to support my training and daily activities. But I think I’m going to play around with it a bit and plan my caloric intake in accordance with my activity level for that day or preparing for the next. For example, eating more after a strength training workout and a bit less before indoor cycling. It will just be a little experiment.
Random Nutrition Thoughts
Just wanted to share some random thoughts I’ve had the past couple days regarding my nutrition:
1. Bye-bye cottage cheese. I’ve sadly discovered that cottage cheese is pretty high in sodium. Depending on the fat % and brand, it has 380-480 mg per serving! That’s a lot! I’ve cut back on cottage cheese and have noticed more muscle definition; I wonder if the sodium was bloating me since most everything else I eat is low sodium. Anyway, it was sad to see so much sodium in one of my favorite “fitness” foods. At least Safeway sells a “no salt added” cottage cheese. I’ll be making special trips to Safeway to get some every once in a while.
2. I’ll eat any lean, high protein source, even if the taste is not very appealing. A big pet-peeve I have related to my husband is he takes meat from his friends who hunt but lets it sit in the freezer FOREVER. The recent incident of this is with venison. We’ve had some venison steaks, venison sausage, and ground venison in our freezer for a good year or longer. So I took the venison steaks out so he could grill them and eat them up. I am not a fan of venison so had grilled chicken instead that night. However, I was curious about the fat and protein in venison. When I learned the venison steaks were lean and really high in protein… guess who ended up eating the leftover steak??? I sliced it up and put it on my salad… not bad when mixed in with a veggie-packed salad.
3. Training days = good nutrition days. I seem to be more motivated to follow my nutrition rules on the days I train. Not sure why. I just noticed the past couple days that my will-power and motivation weakens on my days off from training or light training days. Wonder if anyone else experiences the same thing.
Sorry this is so long… just had a lot to ramble on about today. More later in the week to share how my new Metabolic Circuit worked out.
