Vegan Bodybuilding & Fitness

I spent a lot of today snoozing off and on, so my caloric intake is a bit low today. I did get in some exercise, though it was definitely an easy fitness day. Something is better than nothing, though!

FOOD

12:30 -- protein smoothie
5:45 -- quinoa and sauteed asparagus
8:00 -- edamame with sea salt
9:30 -- baby carrots and celery

EXERCISE

stationary bike -- 20 minutes
core workout -- 10 minutes
stretching -- 5 minutes

What are some of your goals?

All the best!

-Robert

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Hi Robert!

I'd like to lose about ten pounds or so, but I'm more focused on gaining strength and building some muscle! I also want to run in the Pittsburgh Half Marathon in May... I just have to bite the bullet and register for it!

Thanks for organizing the "New Year, New You" program--I'm really excited about it!

The gym was CRAZY today, so I had to adjust my workout a bit.

FOOD

9:30 -- protein smoothie
12:15 -- quinoa and sauteed asparagus
5:45 -- wild rice and sauteed broccoli
7:00 -- baby carrots

EXERCISE

stationary bike -- 30 minutes
upper body workout -- 3 sets, 10 reps of: bicep curls, overhead triceps extension, shoulder press, chest press, rows
stretching -- 5 minutes

Hi Carley,

Keep up the great work! My gym was crazy yesterday as well! I totally forgot about all the Jan traffic since I'm already there all the time!

What are you eating pre/ post work out? Maybe add some fruit for extra energy! Fuel those workouts, girl!

Have a fab day! I'll be emailing you again later!

Today I went back to work, so I hit the gym afterward. Not my favorite thing to do, but I'll get in the groove!

FOOD

9:00 -- protein smoothie
1:30 -- edamame with sea salt
3:15 -- quinoa
4:00 -- almonds
7:00 -- sauteed broccoli and spinach with wild rice
8:45 -- baby carrots

EXERCISE

treadmill -- 30 minutes
core workout -- 5 minutes
stretching -- 5 minutes

Today I did NOT feel like exercising after work, but I convinced myself to go to a local kettle bell gym--and I'm really glad I did!

FOOD
8:30 -- protein smoothie
12:30 -- edamame with sea salt
3:00 -- quinoa
4:00 -- almonds
5:30 -- sauteed broccoli and spinach with wild rice
8:00 -- half a grapefruit
9:15 -- apple

EXERCISE

circuit one (40 seconds on, 20 seconds off; four times through) -- push ups, luggage walk (with kettle bell), inverted rows, goblet squat (with kettle bell), chop, box jumps, ball slams
circuit two (25 seconds on, 15 seconds off; three times through) -- jumping jacks (with heavy rope), row machine, mountain climbers
stretching -- 5 minutes

Today was a good day--I was actually looking forward to exercising after sitting behind a desk all day!

FOOD
8:30 -- protein smoothie
2:00 -- edamame with sea salt
3:00 -- wild rice
4:15 -- almonds
7:00 -- sauteed red bell peppers and spinach with millet
8:00 -- half a grapefruit
9:15 -- baby carrots

EXERCISE

treadmill -- 30 minutes
core workout -- 5 minutes
stretching -- 5 minutes

Hi Carley.

Great work! Keep it up! I love that you're taking time for core and stretching! For runners, this is so important! When you do core work, have you incorporated back extensions or supermans to strength the lower back? For running, having a strong core helps a lot and it's good to make sure you're balanced- so the lower back and abs are equally strong. Lower back doesn't need tons of work (don't want to stress it for sure) and it's not glamours- no one gets a hot lower back- but it's good for form and function!

Have a wonderful day!

Thanks, Amanda! I went for a six-mile run today and made sure to do my favorite stretch (pigeon) when I got home! I have been doing some lower back exercises, too

FOOD
8:00 -- protein smoothie
11:30 -- mixed vegetables with millet
3:45 -- pear
7:45 -- roasted sweet potato with millet
9:15 -- baby carrots

EXERCISE

six mile run -- 54:23
stretching -- 5 minutes

Hi Carley,

You're doing so awesome! Like I said in my email, I love that you're balancing your workouts, rest, treats and clean eating! Balance is so important so sticking with things!

Looks like the running is going well! Are you getting excited for the event?

xo Amanda

Hey Carley!

Just wanted to stop by and say hello and best wishes with all your training! Do you have an event coming up before May?

All the best!
Karen

Thanks, Amanda! I'm am getting excited I'm actually going to "Runner's Weekend" this weekend to meet the rest of the team and go for a team run--it should be fun!

Hi, Karen! Yes, I'm running in a team relay in February to help raise money for pediatric cancer. You can learn more about it here: http://thehopeexpress.org/ftk/.

FOOD
8:30 -- protein smoothie
12:30 -- edamame
2:15 -- millet
3:30 -- almonds
5:30 -- sauteed broccoli and spinach with wild rice
9:00 -- baby carrots

EXERCISE

circuit (60 seconds on, 30 seconds off; four times through) -- wall ball burpees, sonz bends, hand-over-hand rope pull, roll outs, rope slams, TRX side planks

Nice! Good luck!

Today was a good day! I was productive at work, received some nice compliments and got a good workout/stretch in!

FOOD
8:30 -- oatmeal with peanut butter
1:00 -- edamame
3:15 -- millet
4:45 -- almonds
8:30 -- sauteed broccoli and spinach with wild rice and nutritional yeast
9:30 -- pear

EXERCISE

treadmill -- 30 minutes
core workout -- 5 minutes
stretch -- 10 minutes