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My long awaited day off SUNDAY

Activities

5 min warm up on the spin bike

20 burpee-knees-to-elbows

10:30 intervals in 6 rounds of:

A: Lat pulldown/Cable crunches

B: Parallel squats/Full contact twist

C: Cable rows/Sumo dead lift-high pull

5 min on the spin bike with all out effort, then some bodyweight intervals:

A: Elevated push ups/Mountain climbers

B: Pistols/Turkish get up

30 more burpee-knees-to elbows

 

Food

Breakfast:

Hemp protein* with cocoa* and coconut milk*

Grapefruit

 

Lunch:

Cabbage/turnip salad (from last night)

Steamed beetroot with garlic (also from last night)

Home made treats with seeds and dried fruits

 

Afternoon snacks:

Tangerines

Sesame tahini with raw honey* and lemon juice

 

Dinner:

Green cabbage salad

Seitan*

Crackers with home made blueberry jam*

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I will not post a summary for yesterday, as I had only 40 min of sun salutations yoga and nothing unusual happened food-wise. I took half day off, and went shopping and then cooking, so the only summary would be that I had a great day

 

Today, Tuesday

Activities

Morning workout:

1000 skips

50 dynamic air squats

50 side step, crossed ankle push ups

50 DB walking lunges

50 DB burpee-row

50 prisoner get ups

100 mountain clinbers

All for 28 min 02 sec (the push ups and the burpees slowed me )

Bonus exercise: Elevated legs mountain climbers - 60 of them

 

Food

Breakfast:

Hemp protein shake* with coconut milk* and mint cocoa*

 

Lunch:

 

Green cabbage salad with sesame tahini

DIY chocolate*

 

 

Dinner:

 

Steamed cauliflower with lemon and olive oil

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Wednesday

Activities

Afternoon Fluid powr yoga - 75 min

Evening workout:

In about 20 min:

100 skips

50 DB swings - alternating hands

100 skips

50 DB snatches - alternating hands, 25 each hand

100 skips

50 DB renegade rows - 25 each hand

100 skips

50 DB dead lifts

100 skips

50 walking lunges/biceps curls

200 skips

 

Food

Breakfast:

Hemp protein* shake with coconut milk and mint cocoa*

 

Snack:

Oats* with nuts, hemp seed* and raw honey

 

Afternoon snack:

Sesame tahini with raw honey*

 

Dinner:

Fresh veggie salad with sunflower seeds and olive oil

Halvah

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Wednesday

Activities

Afternoon Fluid powr yoga - 75 min

Evening workout:

In about 20 min:

100 skips

50 DB swings - alternating hands

100 skips

50 DB snatches - alternating hands, 25 each hand

100 skips

50 DB renegade rows - 25 each hand

100 skips

50 DB dead lifts

100 skips

50 walking lunges/biceps curls

200 skips

 

Food

Breakfast:

Hemp protein* shake with coconut milk and mint cocoa*

 

Snack:

Oats* with nuts, hemp seed* and raw honey

 

Afternoon snack:

Sesame tahini with raw honey*

 

Dinner:

Fresh veggie salad with sunflower seeds and olive oil

Halvah

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DIY chocolate? You made your own chocolate? How?

It's really simple and it takes not more than 20 min

You'll need:

75 gr raw cocoa paste (here you could add also cocoa powder or carob powder)

1 tbsp coconut butter

1 tbsp raw coconut cream

1 tbsp raw honey (or agave syrup)

1-2 tbsp chopped raw nuts (I usually use almonds)

1-2 tbsp dried cranberries, goji berries or other kind if dries fruits

3 dried dates

 

First, you'll need to grate the cocoa paste and chop the rest of the ingredients. Put everything to melt (together) in hot water (do not use direct heat) and then pur into a flat pan. Leave in the fridge to cool for a couple of hours and then enjoy.

 

Really simple, really delicious and healthy.

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Thursday's review:

Activities

Ashtanga/power yoga - 70 min

I had terribly difficult yoga class today - I was soooo tired, I hardly kept myself from sleeping in the middle of it so I didn't do anything else today workoutwise.

 

Food

Breakfast:

The usual hemp protein* shake with coconut milk and mint cocoa*

 

Snack:

Grapefruit - I used to hate those up until few months ago, now I can't imagine a day without one

 

Lunch:

Beets and green cabbage salad with sunflower seeds and olive oil

Halvah

 

Dinner:

Lotus tea*

Green gabbage and turnip salad

Toasted rye bread with olive spread

Crackers with raw honey*

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Friday 10.12

Activities

Midday workout:

100 skips

500 mountain climbers 4 min 22 sec

100 skips

50 horizontal pull ups 2 min 08 sec

100 skips

50 dynamic squats 1 min 04 sec

100 skips

50 crossed ankles "breakdance" push ups 5 min 23 sec

100 skips

50 burpees (no push up) 2 min 44 sec

100 skips

50 crunch tucks 2 min 22 sec

 

Food

Breakfast:

Hemp protein* with mint cocoa* and coconut milk

Lunch:

Beets and cabbage salad with flax seed and olive oil

Lentils cooked with onions

DIY chocolate*

Midday snack:

Grapefruit

Dinner:

The leftovers from lunch

Halvah

 

Saturday 11.12 official opening of the ski season here

Activities

Morning workout:

100 skips

50 x 3 high knees/drop down 5 min 30 sec

100 skips

50 backward lunges with each leg, so a total of 100 2 min 35 sec

100 skips

50 hanging knee raises 2 min 45 sec

100 skips

500 running mountain climbers 4 min 47 sec

100 skips

50 turkish get up 4 min 10 sec

100 skips

50 s100 skipswiss ball bridges 1 min 49 sec

100 swiss ball crunches 2 min 20 sec

100 skips

100 elevated knee tucks 2 min 10 sec

100 skips

 

Food

Breakfast:

Hemp protein* with banana and cocoa*

 

Lunch:

Beets salad with sunflower seed

DIY chocolate*

 

Dinner:

Buckwheat with veggies

Crackers with honey

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Sunday 12.12

Activities

10 min spinning

Interval workout 10:30 in 6 tounds

A: Lat pulldown/Cable crunch

B: Overhead squat/Full contact twist

C: Push ups only

D: Pistols/Get up-roll over-to-puch up

E: Sumo dead lift-high pull/Burpee-knees to elbows

F: Pull through/Elevated push ups

An one more superset which I can't recall

Food

Breakfast:

Hemp protein* with coconut milk and mint cocoa*

Midmorning snack:

Pre-soaked oats with almonds, goji berries* and raw honey*

Throughout the whole day:

Big quantities of tangerines, grapefruits, apples

(...it just felt like a fruit day )

Dinner: Haven't decided yet

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  • 7 months later...

It's been a while since I last logged my activities and food, but that doesn't mean that I stopped doing what I do

It's been a hell of a winter season, relieved that it's over. Went on the most magical journey to Bali. Came back home and now I'm just relaxing and enjoying my summer with lots of good food (and sometimes not so good ), yoga, workouts, beach and snorkelling

 

So that's it for the past months, now the update for today:

 

Activities:

morning Vinyasa flow - 45 min

right next to the beach where I go, we have this almost vertical ladder with 138 steps (yes, I've counted them ), so the workout for today was 3 climbs and 3 descends

 

Food:

4am - I had a peach craving, so I got out of bed and had one

8am - peach

9.30am - a handful of raw almonds mixed with raw cocoa nibs

12pm - watermelon

1.30pm - another 2 peaches

2.30 - melon

3.30 - tofu with raw cashew/zucchini pate; dessert: raw coconut cream with raw honey and carob powder

7pm - melon

later - raw cashews

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