10:20 AM (at the gym):
Resistance training at the gym: 3 sets, 15 reps of each:
- back extension (15lb barbell in each hand, 20 reps)
- chest press (75lbs first set)
- seated row (70lbs)
- shoulder press (50lbs)
- lat pulldown (60 lbs – only 1 set because someone else needed it!)
- assisted pull-ups/tricep dips (3 sets each @ 45lbs)
Temperature: 5° C
Distance run/type: 6.5k / Steady
- front/side planks (1 each x 60sec)
- 20 push ups
Clothes: Capri pants, Lululemon tank top, Adidas outer shell, Asics TrailRunners.
This morning began with another repeat of an Espresso Pumpkin Breakfast Cookie. The only minor difference is that I decided to make it without the honey to see if it would still taste good. The verdict? Still delicious. I even decided heat it up for 1 minute in the microwave so that it could be a warm breakfast cookie. It was very tasty.
After breakfast, I headed to the gym to lift some weights. At 11, I met with a friend to go for a run. It was nice, we ran through different parts of the city that I only go on when I’m following someone else. It was especially nice to run through Cabbage Town and admire the adorable neighbourhood. When I got back, I did some planks, push-ups and stretches. Afterwards, I did some grocery shopping to pick up some produce and a few goodies, including smoked salmon (mmmm!).
For lunch, I enjoyed a hearty spring mix salad with cherry tomatoes, roasted red peppers, one baby cucumber, dill, and 1 tbsp sundried tomato and basil dressing.
Never one to wait to eat something delicious, I sandwiched smoked salmon, dill, goat cheese, and baby spinach between two slices of toasted pumpernickel bread.
After lunch, I decided that my overly ripe bananas were looking sad and decided to do some experimenting in the kitchen. I searched around the internet for a good recipe to use but nothing really spoke to me. So I decided to experiment and make my own version. The result? High-Protein Banana Oat Bread (recipe below). I immediately enjoyed a warm, small slice with Dark Chocolate Dreams peanut butter. It was delicious, and it didn’t need any flour, sugar, butter, or oil so it was low fat and is also a great gluten-free bread. It could easily be made vegan too with an egg substitute and vegan protein powder!
I also ate some green grapes.
Alison’s High-Protein Banana Oat Bread
1-1/3 cup oats (I used Bob’s Red Mill Scottish Oatmeal)
3 scoops protein powder (I used a peanut butter chocolate flavour)
1/2 tsp baking soda
1-1/4 tsp baking powder
1 tsp cinnamon
1/2 cup apple sauce
1 egg, beaten
1 cup mashed banana
2. Add all dry ingredients together and mix well.
3. Add in apple sauce, egg, and mashed banana. Mix until everything is well combined.