It was just warm enough to bike to the gym today! Low 40s, although I had to wait until it was light enough to bike safely (safety first!). I haven’t been on my bike since last Wednesday. I miss it.
The iron:
| Exercise | Set/rep/weight | Muscle worked |
| Barbell Deadlift | 1 set of 10 at 65#
1 set of 8 at 75# 1 set of 8 at 85 # 1 set of 6 at 95 # |
Lower body |
| Dumbbell Pullover | 3 sets of 10 with 25# DB | Back |
| Dumbbell Chest press | 3 sets of 12 with 15# DBs (30# total) | Chest |
| Cable Squat to Row | 3 sets of 10 at 60# | Full body |
| Captain’s Chair | 3 sets of 10 | Core |
| Seated Calf Raise | 3 sets of 10 at 110# | Calves |
| Prone Cuban Snatch | 3 sets of 10 with 8# DBs (16# total) | Shoulders |
| Triceps Kickback | 3 sets of 12 with 15# DBs (30# total) | Triceps |
Yes! I did a chest exercise today. I cannot do any fly-type exercises yet, but I was able to do a chest press with the dumbbells. It was really easy with that weight, but no pain, so that is good. Any heavier and I felt a twinge. I refuse to push that. Patience grasshopper…
As I biked on home, I stopped in the little park. The ride home is full of traffic and not my favorite part, but I do cut through this park and enjoy it. The mums are blooming:
I spotted the pink item of the day: flowering kale (which really just says garnish to me and not garden)
Today was to be a no-added sugar day. I started off with almond joy oats (sweetened only with banana and I used unsweetened coconut).
When I do a no-added sugar day, that also means no stevia (and I don’t use Splenda anyway). I do allow myself fruit and dried fruit that is not sweetened. Got right to work today. I keep looking around for a job that I can do and move about as all this sitting is getting to me after 2 years. Even just a part-time where I am doing more movement.
Lunch break! You must try this – I mixed a wedge of laughing cow with 1/2 cup of cooked quinoa. So good! It made the quinoa creamy and cheesy (duh). Tasty. Roasted turkey breast on the side from the smokehouse.
We are getting a weather warmup this week. Tomorrow is supposed to be 68 degrees! I really want to bike, but I have a run on the schedule as I am supposed to do a 5K this weekend.
Speaking of missing the bike, I ordered a new toy that should be here in a month or so:
A bike trainer! We are bringing the bikes inside and setting them up on these trainers. There is also a block for the front wheels. That way I can pedal away to my heart’s content and not have to use the stationary at the gym (which I dislike very much). John is getting one as well, so we can still ride together on weekends, although not to cupcakes unless they are homemade (which they might well be).
Afternoon protein latte and a red pear for a snack:
With lots of cinnamon. I eat cinnamon in copious amounts just because I love it. Kind of like hot sauce.
Speaking of hot sauce, I incorporated that into dinner! This was a Morningstar chick’n patty. I stopped eating meat analogues a while ago, but John had bought these and it sounded kind of good to me, especially buffalo style!
Blue cheese laughing cow on that patty with hot sauce. Pretty good! I do have to say that I hit my sodium quota for a week today!
So today ended up quite a good food day overall in the plan. No-added sugar and weight loss portions (as Steve likes to say).
When I want something sweet on these days, I go to a standby of dates. That will be tonight’s snack with a few almonds.
Tomorrow I will post the recipe for quinoa cakes.
Question: What indoor exercise do you do in winter? loaded question, yes…)
I saw flowering kale on my ride today 🙂 Very pretty!
That bike trainer will be a great way to get a ride in the winter. I may have to think of getting one for the hubs. Can i ask how much they are??
.-= suzanne´s last blog ..What a blast! =-.
They start at around $75 and go up from there to several $100. The one I got is about $100 on sale. I will have to see if I like it 😀
“Wet” and hours of daylight are more the indoor/outdoor gating factor than “cold” here in the wintertime. When I take it indoors, I usually will do stationary bike at home or the gym (or spin class – got kind of burned out on it last spring, though). There’s always the good ol’ “dreadmill” at the gym. I have my strength class on Wednesdays at the gym, too. I like DVDs for exercise, but they are a little harder to arrange without interruption.
Hmmm…cheesy quinoa? That sounds really good! Glad your no-sugar-added day went well, too!
.-= Pubsgal´s last blog ..Thanks Quick Update =-.
Quinoa is on my to try list.
I love the flowers!!
.-= April´s last blog ..Sharing the love =-.
Ted has been looking at those trainers. They also have the training dvd’s that you can play while you’re spinning on the trainer.
If he doesn’t get one himself, it’ll be under the tree for him. Thanks to Santa 😉
Not that it’s my favorite but the indoor exercise I do most in the winter is running on the DREADmill. This year might offer a bit more variety by way of swimming at the college and, as above, the bikes on the trainer.
.-= Joanne´s last blog ..A Wedding in Delray =-.
Just as you’re retreating indoors, I’m expanding outdoors into the warmer weather on this end of the world, hehe. I made it through the winter with Zumba classes and gym cardio machines. I’m thrilled to be able to walk more during the warmer months, though 🙂
That quinoa and cheese you had does sound yum. I’m always amazed at how versatile laughing cow is.
.-= Cilla´s last blog ..Long Weekend Highlights =-.
If I can’t get to the gym to use the treadmill or elliptical I do workout DVDs from home. Leslie Sansone and Jillian Michael’s 30-Day Shred are my favorite.
Someday I hope to have a treadmill at home. 🙂
.-= Leah´s last blog ..Weigh-In Hot 100 Update 4 =-.
By the way…that’s cool about your trainers for your bikes. Very amazing to me.
.-= Leah´s last blog ..Weigh-In Hot 100 Update 4 =-.
I’m trying to figure out my winter fitness regime. I’m considering a trainer, as well. I went for a quick ride today after work and I couldn’t even get a full hour in before darkness fell. I probably need to make this decision soon!
.-= Roxie´s last blog ..Day One- The Grand Adventure Begins =-.
If I only had the room in my wee house for a trainer! would be awesome to not have to put my bike away for the winter. I don’t like riding the bike at the gym either. Go figure! Quinoa and cheese …. hmmm, may have to try it this week. Quinoa goooood, cheese gooood. What’s not to like?
.-= Ishmael´s last blog ..My Fellow Animals! =-.
You got a trainer!!!!!! You’re going to love it. Plus, it’s nice to get a cardio workout done at home without freezing outside or having to go to the gym. Even good for light pedaling while watching TV at night.
Bytheway, I haven’t had time to comment lately. But I LOVE that you and John did your own duathlon. I’ve considered doing something like that many times. I don’t deal with race day stress that well either, plus a lot of races around here are really expensive. Nice work to the both of you!!
.-= Susan´s last blog ..The Toronto Ten =-.
What a great idea to get a trainer! And all your no-sugar eats look delicious. When we had our german exchange student, she used to sprinkle cinnamon on all her fresh cut fruit! 😀
Cool that bike trainer! Smart idea to buy one both so you can use it at home.
I do the same indoor in Winter as in Summer: Pilates en strength. I might do a run on the treadmill instead of outside when the weather is too bad but I prefer to run outside even during Winter. Last year the only thing that stopped me from doing that was snow but my plan is to try to run in that too this Winter (if we have any).
I can’t imagine the quinoa and cheese. I’m afraid I’d be tempted to add cinnamon and splenda and make it a breakfast/dessert kind of thing. As a matter of fact, that ‘fabulous quinoa breakfast recipe that I have would be great with some added laughing cow. Kind of like Pubsgal’s ‘fake danish.’
I love dates. I should eat them more. I kind if have a stupid prejudice against them because they are higher in calories, kind of like the good salads–too many points. boo. Gotta get rid of that thinking.
.-= debby´s last blog ..Physical =-.
I just bought a bag of quinoa last weekend, haven’t got time to try them yet. I am looking forward to your recipe of quinoa cake.
oooh three cheers for a bike trainer!!
I went to college in the frozen north 🙂 and everyone had one of those in their rooms.
well if by everyone you mean those who were on our division one swim team. me? I had lots of stuff in my room but none of it exercise related 🙂
I learned the need for that waaaay after college.
I love dried fruit as my sweet treat. Dried apricots, apples, dates, raisins, even prunes!
Great job on the no added-sugar! Hard to do at first, but there are ways…
Yesterday when I went to the gym all the dreadmills were in use and I only had 30 minutes before my aquafit class so I tried the indoor track. Loved it! Why haven’t I tried this sooner???
Congrats on the new bike trainers. My friend’s husband is a competitive biker and he loves his. Can’t wait for the quinoa cakes recipe.
.-= Andra´s last blog ..Repost- Putting Yourself First =-.
I always love the flower pics.. what a beautiful park!
How exciting for your bike trainer! I am not a bike person and also hate the lifecycle at the gym….. I have only used it when I had to….
Since I am a gym person.. that is my winter workout but I also run outside on the weekend even if it is high 30’s, low 40’s which is COLD for us here! 🙂
.-= Jody – Fit at 52´s last blog ..Balance Your Body to Stay Healthy =-.
Yay for new toys! I’m spoiled in SoCal. We can always exercise outside. Even in the South I could work out most times outside but its weights & yoga when I can’t. Great job on the strength training and no sugar day!
.-= Amanda @ bakingwithoutabox´s last blog ..Pumpkin Ice Cream & Pie Bars =-.
I’m queen of the exercise DVD in cooler months. 🙂
I used to work customer service for a bike company. Trainers were very popular! I’m sure you’ll love it!
Thanks for sharing the quinoa cake recipe! I love gluten free recipes!
.-= Ang´s last blog ..Weekend adventure! =-.
Nice bike trainer – how cute will you and John be, side by side pedaling away! I’d place a cupcake in front of the bike for inspiration, lol!
.-= Shelley B´s last blog ..Before I Lost Weight This Time =-.
We have a bike trainer too. It’s a nice thing to have in nasty weather! Michael does most of his bike training on that training during the winter months.
.-= Lisa´s last blog ..Popchips and a Giveaway =-.
That lunch of yours looks delicious. Going to try that sometime.
Great work on your “no sugar” day and exercising. I just love my honey too much to go without that 😉
I use the rebounder and do bodyweight cardio. Nothing like 100 Hindu squats to get your heart pumpin!
.-= Susan @ Home Workouts´s last blog ..2 Worst Foods For Weight Loss You Don’t Know About =-.