Preworkout snack was 1/2 a homemade chewy oat bar. Recipe at the bottom of the page:
Another chilly morning! I biked to the gym today, and I think it felt colder today than yesterday, although that might be because I was wearing less layers since the gym is only a couple miles away.
New Rules – Stage 5 workout B:
- Deadlift/bent over row: 4 x 4 at 75 pounds
- Single-leg partial squats: 4 x 4
- Wide grip lat pulldown: 4 x 4 at 70 pounds
- Back extension: 4 x 4 at 100 pounds
- YTWL: 4 x 4 at 10 pounds
- Crunches, reverse crunches, lateral flexion: 3 x 10
- Prone cobra: 3 x 2 minute holds
I am so loving these workouts! I feel so strong. I kind of feel like it is my secret superpower. I can walk around at 5’2″ and seem small, but inside I know I can kick someone’s ass if I need to! Just let someone try to mess with me. 😀 I might try making a video of a couple of these moves, if I get the nerve to put my form out for review!
Yummy oats for breakfast. Warm oatmeal is even better on a cold morning! This bowl was a small banana and cocoa powder cooked in topped with peanut butter.
Work, work, work! Reveling in winning the football picks yesterday – that means John has to take me out to dinner this week of my choice! 😀
Ended up eating a huge lunch, I was really hungry today. Have you tried the Food Should Taste Good brand chips? You absolutely must! The Sweet Potato ones are my very favorite. Served with a yummy pear, cucumbers and tuna with lemon pepper.
This kept me full for quite a while (but not so full that I didn’t enjoy my afternoon latte!).
Dinner was one of my standards of grilled chicken. Yesterday we stopped by the smokehouse and stocked up on meat. I love shopping there because the meats sold there are from smaller local farms:
The prices are quite good, too. Sometimes much better than what is at the grocery store, and it’s nice to know you are supporting a local farmer. It’s worth it to us to go 7 miles to buy meat.
So, part of that ended up on the dinner plate.
Plus my usual beverage of choice:
After dinner I went for a walk around the track while John did his 5K run. Here he is whizzing by me!
1 year ago, John started running. He did his first 5K in around 45 minutes. Tonight’s 5K was 26:45 !! He is awesome. John started really working on weight loss this year and has lost over 30 pounds. He is 7 pounds from goal and I am so proud of him!
Chewy Granola Bar recipe:
Adapted from this recipe
- 2 cups ]rolled oats
- 1 cup whole wheat pastry flour
- 1/2 cup wheat germ
- 1/2 teaspoon salt
- 2 teaspoons cinnamon
- 1/2 teaspoon nutmeg
- 1/2 cup ground flax seeds
- 1 cup Rice Krispie cereal
- 60 grams protein powder
- 1/2 cup honey
- 2 teaspoons vanilla extract
- 2 teaspoons molasses
- 1-1/2 cups natural applesauce
- 1/2 cup cinnamon chips
- Preheat oven to 350 F
- Line a 13.9 pan with parchment paper (or spray with nonstick spray)
- In a large bowl, combine all dry ingredients (except cinnamon chips) and stir to combine.
- In a separate bowl, mix together all wet ingredients.
- Add wet mixture to dry and stir until dry ingredients are incorporated. Add the cinnamon chips.
- Press mixture into the 13×9 pan evenly.
- Bake for 30 minutes until the top is lightly browned.
- Cut into bars while still warm.
Cut into 15 bars, they are about 200 calories each. These are actually quite good, although they are missing some crunch. I think I would add nuts next time. I was trying to reduce the calories, so I left out nuts and added Rice Krispies instead, but they didn’t hold their crunch. This is a good starting base to play with, I think.