Getting Back on Track

Wednesday workout:
Run – 6 miles

Weights – Spartacus (more on this later in the post)
—————————————-

After a really tough couple of weeks of school and a few days of little sleep and lots of stress, I am trying hard to get back on track!  My lack of sleep and copious amounts of stress eating (oops) have me feeling yucky, sluggish, and unmotivated (yes, those are technical terms for my condition).  But I knew the best thing to make me feel better would be to get back into a healthier routine (although I wish I’d never gotten out of it, but what can you do?:).

So, today I made sure to eat healthy, starting with a good breakfast:

(Egg over-easy on a whole wheat English muffin with blackberry jam; cottage cheese; and half a banana hammock with Dark Chocolate Dreams, almond slivers, and unsweetened coconut.)

Lunch:

(Wrap on multi-grain Flat Out with chicken, spinach, laughing cow cheese, and dried cranberries; yogurt; tangerine; and a side of Italian wedding soup (not pictured)).

Another banana hammock for a pre-run snack:

(Regular peanut butter this time, cranberries, and coconut–yum!!)

And dinner:

(Baked chicken ziti [I threw some pasta, chicken, mozzarella cheese, Parmesan cheese, and pasta sauce in a lasagna pan and baked it at 350 for 30 minutes], “baked” sweet potato [pierce skin several times with a knife, microwave on high 5 minutes, turn over, microwave another 5 minutes], and asparagus “fries” [cut off bottoms, place on a baking sheet, drizzle with olive oil, sprinkle with my sweet potato fry seasoning, and place in the oven with ziti for 15 minutes–or 10 minutes at 425], the husband LOVED these!!).

I also made sure to take my vitamins…

And drink LOTS of water.

(This was post-run, so please excuse the shiny face.)

Since I had only been treating my body well again for the past few hours, it was still feeling yucky this afternoon and I was NOT in the mood to work out.  It took a little bit of time to get out the door, but once I did I instantly started to feel better.  It was 65 degrees and sunny out and all the flowers were blooming–it was beautiful!

Then 5 minutes later I ran up a big hill and my legs and lungs complained about having had three days off (and little sleep/lots of bad food).  But I still enjoyed myself immensely!:)

In fact, I was so pumped up from my endorphins when I got back that I decided to go completely crazy and do a strength workout!!  I have been neglecting my strength workouts lately, and it showed–ouch!

I did two rounds of my favorite strength/interval workout–Spartacus (I have the urge to go “Rawr!” every time I say “Spartacus”–hey, I didn’t name the workout!:).

I love this workout for several reasons:
1. It kicks my booty and has me sweating/breathing heavily/feeling dizzy 4 minutes in, and I am usually incredibly sore the next day
2. It’s customizable. Each set has 10 exercises and takes 1o minutes; so if you’re short on time you can just do one or two rounds (I usually do three, but only did two today since I’ve been away from it for so long)
3. All you need is one set of dumbbells and a watch/clock (I use the free workout timer here). So it’s easy to do from home or at a hotel gym (you know, the kind that is pretty much a closet with one treadmill and two sets of dumbbells in it:).

So, how does this workout work, you ask?  Well, there are 10 exercises, you do each for 45 seconds, and then rest for 15 seconds in-between.  Two minutes of rest between sets.  The exercises are:

1. Goblet squat
2. Mountain climber
3. Straight-arm dumbbell swing
4. T-push up
5. Lunge jumps (my least favorite!!)
6. Forward-leaning dumbbell row
7. Dumbbell side lunge and touch (my second least favorite!!)
8. Push-up position row
9. Dumbbell lunge/rotation
10. Dumbbell press (palms facing each other)

For a more detailed explanation and a diagram of each exercise (or if you just want to look at the man candy;), see here.

Finally, to get myself back on track I also plan to go to bed no later than 10:30 pm!!! (Those explanation points are me yelling at myself to make it convincing;).

Okay, back to paper writing!  I am two-thirds of the way done with my midterm that’s due tomorrow!
————————————–

What kind of vitamins do you take?
-I take a women’s one-a-day multivitamin and fish oil capsules.

Any other tricks for getting yourself out of a stress/unhealthy slump?

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About Erin @ untilyoutri

Runner, triathlete, food lover, and happy blogger!
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10 Responses to Getting Back on Track

  1. Trisha says:

    That strength workout looks fantastic! I struggle being motivated to strength train. That one looks good though – and keeps me busy! Good luck with your paper!

    • I love Spartacus! It kicks my booty…in a good way!!:) Thanks! Good luck with all your school work, too!:)

    • Oh and I struggle with strength training motivation, too. I was so good before the wedding (which was also when I was suffering from post-triathlon training overload and looking for something different), but now that I’ve gotten back into all the endurance stuff it’s hard to fit it in!

  2. Wow! That’s a serious workout!

    Also, I love your egg on english muffin. That sounds scrumptious!

  3. Sandy says:

    Funny you mention vitamins. I got my haircut last week and after only 4 weeks, it was crazy long, prompting my stylist to ask “What the heck kind of vitamins are you taking?!?” I’d read some articles about the typically poor bioavailability of vitamins in tablet form and found a great alternative in Twinlabs Daily One. It’s basically a powdered vitamin multivite in a capsule so it’s absorbed much better than tablets, and I can feel the difference!

    And I’m glad you mentioned Spartacus because I keep coming across it in the training articles I’ve been reading (yes, I’m a workout nerd) and have wondered if it’s worth investigating.

    • Interesting!! I will have to check out the vitamins!!

      I love Spartacus! I am no personal trainer/fitness expert but it seems like a pretty good interval workout that gets your heart rate up and does a lot of multi-muscle exercises. It’s a little bit leg heavy (so many lunges…*cry*), but I still ❤ it! I just have a cheap yoga mat/set of weights I bought from TJ max or something:) I have 8 lbs and 10 lbs dumbbells…I just used the 8s today…it's been too long! Also, it hurts my wrists to follow the T pushup exercise as instructed (with dumbbells in hand), so I usually do it without the dumbbells, it still hurts!:)

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  5. Patty says:

    Hey…everybody gets into a work-out slump now & then! Don’t beat yourself up…you’re working hard in school & doing a great job. The thing is that you got back onto that horse & started to work out again. I like that Spartacus work out routine. In addition to a multi vitamin & fish oil, I also take an extra vitamin E & vitamin D. Helps in your recovery after a work out and/or run as well as helps boost your immune system.

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