SIOS & Eat Clean Sweat Dirty Check In
Are you ready to get sweaty?
Sweat It Out Saturday is here! If you are new to SIOS, check out Stefanie’s blog for more details!
Since I will be talking about my recent sweats, I also thought that it would be a good idea to do a “check in” for the Eat Clean Sweat Dirty challenge happening over on Katelyn’s blog! So, there will be an update of my clean eats, too!
I took three days of rest when I went to go visit my Grams this week, so when I got back home I was ready to hit the gym once again and start the fifth week of my six-week training program from my trainer, Tara!
The fifth week of my training looks like this:
Thursday – rest
Friday – legs
Today – chest, biceps & abs
Sunday – back & triceps
Monday – legs (plyometric)
Tuesday – rest
Wednesday – shoulders & abs
I felt strong throughout yesterday’s workout after coming off of my three days of rest. I was able to increase my weights for my back squats and alternating lunges. I can also notice that my calves are getting stronger, too! My legs have always been the weakest part of my body (which is strange since I dance for the majority of my life), so when I can notice that I am gaining strength I get so excited!
This is what a typical day looks like for me!
6:00 am: Breakfast
A typical breakfast for me consists of a bowl of creamy steel cut oats which I cook in almond milk and water with a side of eggs (4 egg whites and 1 whole egg).
7:45 – 8:30 am: Training
My workouts consist of eight different exercises which takes me forty five minutes max to complete. I love being in and out of the gym under an hour!
Immediately following my workout: PWO shake
Lately I have been loving a smoothie combination given to me from one of my best friends, Laura. Laura and I both love ginger in our smoothies (or in anything for that matter)! So instead of blending my usual spicy pear-ginger smoothie, Laura said peach-ginger is a great combo, too! So, my PWO shakes have been looking like this lately:
Ginger Peach Protein Shake
1 peach (or nectarine)
1 – 2 tsp minced ginger (or a few shakes of powdered ginger)
1 scoop vanilla protein powder
1/2 cup unsweetened vanilla almond milk
Blend all together and enjoy!
This is definitely my favourite mix at the moment. I also enjoy the fact that I think of Laura every time I have it
9:00 am: PWO meal
I follow my PWO shake up with a solid meal once I get home from the gym. It is usually either a chicken sandwich, chicken and rice, chicken and sweet potato, a bowl of oats and scrambled eggs, or tuna on rice crackers.
Always complex carbs and lean protein!
12:00 pm: Lunch
Mixed greens, asparagus, quinoa, and a grilled salmon fillet. (Cait I know you are drooling ;))
3:00 – 3:30 pm: Mid-afternoon meal
Homemade sushi! Nori paper, brown rice, cucumber, avocado, crab
6:00 – 6:30 pm: Dinner
Deconstructed sushi salad (recipe will be posted tomorrow!)
9:30 pm: Bedtime snack
Chocolate casein pudding and almond butter
Well there you have it friends! An update on my training and eating! I hope you enjoyed!
Have a great Saturday, friends! Tomorrow will be a recipe and some life updates! Exciting news to come!
What is your workout today?
What part of your body is the weakest? the strongest?
Did you enjoy my Eat Clean Sweat Dirty update?
Love love love YOU!