Day of W - WIAW Workouts & Whey

WIAW (What I Ate Wednesday)

Not gonna lie, I like a good WIAW post cause it keeps me focused on eating clean given I have to post it for y'all to see. Perhaps I can think of something clever for posting my eats on Thursday? And maybe every other damn day of the week!! O wait .. scrap that .. someone would call me out on Facebook that shi* as  "I WISH PEOPLE WOULD STOP POSTING FOOD PORN. NOONE CARES WHAT YOU FUC*KING ATE" .. and then I'd be like "I care, I care :) " .. like the loser I am haha Le sigh.

Anyways, Wednesday was a pretty damn good eatin' day! Here goes ..

Breakfast

1/2 an 'unriped' Banana 
Whey Protein Pancake

 

Lunch

Harvest Creek Chicken Breast
1 Hard-boiled Egg

 

Supper

The remains of a Dominion greek salad
The label to the right is for the balsamic dressing I used (1.5-tbsp)

 

Snacks

3-California Cherries

 

Fruit Salad - 1/2 cup of blueberries, 1/2 cup of strawberries,
 1/2 cup of pineapple,
Apple w. 1.5-tbsp of sunbutter  & Large banana

 

 Unlisted food eaten on Wednesday
- 1 hard-boiled egg (snack before leaving work)
- 1/2 cup of blueberries (eaten after the gym)

 

myfitnesspal

 

 

*Note: I couldn't find the calorie count for those 3 cherries but I doubt I'll lose any sleep over that

**Note: There was a 1/2 a cup of pineapple in that fruit salad (snack) but I couldn't fit it in while

              I was cropping the picture

 

So there you have it, friends. That's what I ate on Wednesday, June 12th, 2013. A wopping 1450 calories. Perhaps Wednesdays eats will make me skinny? SIKE! (A girl can dream)

 

Honestly, I'm ok with being 1400+ calories today. I don't take my workouts into account with MFP so that gains me a few extra calories. With that being said, I should really start watching my sugar intake. I'm a sucker for fruit but I'd like to avoid losing my teeth ...

 

I'm so off and on with MFP but if you'd like to follow me (or let me follow you .. mu-ha-ha-ha), look me up, victoriawade1988

 

 

Workouts

 

I went shopping for a bedroom set this evening and then headed to moms for some supper. It was approaching 9pm at this point and the gym was closing at 10 .. (thus the short workout .. or so I'm telling myself that) *smiles*
 

I was super tired and felt a little too exhausted to head to the gym. As I drove away from mama-bears, I decided to go anyway but make it a short one. I'm trying not to be hard on myself for missing a day but I start to feel guilty pretty quick. My legs are still sore from last weeks circuit and I just wanna crawl into bed as soon as I go home every night... but guess what? I pushed this lazy ass to the gym and got my sweat on!  

 

Short Core Workout w. Samantha

3 x 1-minute plank
3 x 30 reps of bicycle sit-ups
3 x Alphabet with our legs & feet
3 x 30 crunches on the BOSU ball  

Samantha had been at the gym for like an hour before I arrived so I just jumped in on her last circuit and did the 3 reps of each. My stomach was burrrrnnninggg! Thanks, Sam scam ;)

 

Easy Jog w. Mandy

0.5-mile walk on 4.0mph
1.75-mile light jog on 5.0-5.3mph

57:25 - Total time at the gym

My legs were tired and I had zero intentions of jogging tonight but when I met up with Mandy (<3), we walked and chatted and then decided to lightly jog and chat. I rarely talk to anyone while jogging or running. I'm the prude who will throw in the headphones and block you out if you even try to make eye contact with me haha (I get distracted easy and I have two left feet) but last night felt great! I'm thinking about trying my first real 'long run' this weekend (rainy day) at a slow pace. I generally hop on the treadmill, start at 6.0mph for a few minutes and then go from 6.5-8mph. By miles 3.5-4, my legs are sandbags. This is the worst-feeling-everrrrr!

 

Cheers to new routines :)

Ways I use Whey

 

This is a little random (just like every other post I write .. O life) but I wanted to post 2 recipes of my favourite ways to use Whey Protein Powder.

 



Whey Protein Cakes

Protein Cake - Vanilla Cream Whey w.
Sunbutter & Blueberries

This is the easist recipe EVER! As stated in an older post, I prepare these ready-to-go protein cakes for work on a weekly basis. It honestly takes 5 minutes to whip up (and that's including microwave time).

Ingredients
3 liquid egg whites
1 scoop of vanilla or chocolate whey protein powder (vanilla cream is my favourite)
1 tsp of baking powder
1 tbsp of ground flax
toppings of your choice (almond butter, sunbutter, greek yogurt, berries)

Directions
1. add all dry ingredients to a bowl and mix for a few seconds
2. add 3 liquid egg whites and blend well (I do it with a small spoon)
3. put mixture in a relatively large bowl (a large cereal bowl perhaps - room needed for rising)
4. cook mixture in microwave for 2-3 minutes or until all of the egg whites have cooked through
5. remove from microwave and add topping(s) of your choice

Easy-peasy!

High-Energy Protein Balls
 

I found the recipe for these energy balls a little over a month a go. I've made them...hmm.. 3 times? They are so quick and easy and delicious (a co-worker of mine ate a container full) :) The most challenging part of this recipe is not eating the mixture after you're done with the rollin'. Try it! Love it!

Ingredients
1/3 cup of almond butter
1/4 cup of honey
1 scoop of Pure Protein Whey - Vanilla Cream
1/8 cup of ground flax
1/4 cup of sunflower seeds
1/4 cup of coconut oil
1/4 cup of unsweetened shredded coconut (optional)
1/2 cup of all natural cocoa

Directions
1. Combine all ingredients in a large bowl
2. Roll mixture into medium size balls and place on a cookie sheet (parchment paper does wonders)
3. Place in fridge and let cool for 2-3 hours

 

 

There you have it, kids! A little summary of portions of my Wednesday!

 

Know any high protein recipes? (I lack protein big time)

Know any good core workouts?

Lastly, how fast to you actually have to move to call it a 'run'?

 

Happy Wednesday, Lovassssss (posting it Thursday so wouldn't it be Happy Thursday?)