Getting ready to Race!

 

Woke up this morning and stepped on the scale. Dropped 4 pounds. Yay! Kind of ridiculous how that works right?

Got my bike ready for tomorrow’s race! All dialed in and ready to go!
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Went for a ride to get the legs ready for tomorrow’s time trial and then did an alternate workout than what was planned. It was the recovery workout which is more about stretching and flexibility. Tomorrow I will do the regular workout as planned. The only reason I am diverting from the plan is because of the time trial tomorrow morning. I figured a nice cycling workout followed by a good flexibility workout would be better than trying to Max out on the Insanity Max 30 program.

So I had an awesome carbohydrate loaded meal to boost the glycogen in my muscles and I am ready for a good sleep!

Enjoy your evening! Talk more tomorrow!

Training/Nutrition Log
Morning Weigh-in:
 181
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: Peanut Butter Sandwich and a bag of Jalepeno Chips
Workout: Rode 26.5 Miles Day 5 of Insanity Max 30: Pulse (Substituted Pulse for Friday Night Fight due to tomorrow’s time trial) used Acid Check Granules, Himalayan Pink Salt mixed in water.
Post-Workout: 3 – The Final 3 Capsules for Recovery
Dinner: 
Pasta with Meat Sauce, Romaine Salad with Cucumber, Peppers, and Tomatoes, and Garlic Bread.

Disclaimer: As a triathlete, I am not always eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. If you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

It Was A Good Second Saturday During Spring Break

Friday, April 19, 2014
Average Morning Weigh-in: 167
Breakfast: 
 3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch:
Hot Dog and Chocolate Shakeology
Dinner: New York Steak, BBQ Ribs, Ranch Style Beans, Red Potato Salad, Greek Vegetable Salad, Garlic Bread, Carrots, Sweet Peppers and Ranch, Lemonade
Snack: Angel Food Cake, Smith Bunny Cookie, and Water
~ Carbo Loading for Day 1 of Ironman Training on Monday April 21st – I am ready! ~

It was so nice to wake up this morning and feel good again. I had my morning supplements and shake and felt good about the day! I weighed in at 167 which is about my normal racing weight for last year. So this is a good thing right? I think so. Now that I am at the weight I want to be, its all maintenance, fueling the machine, and building the endurance. Extremely excited for the day at this point.

Headed to the park for a community Easter Egg Hunt.
EasterEggHunt

Went out by the pool with the family and even got in some tree trimming and pruning along with the swimming 🙂
Poolside
Here is a little YouTube Video Addison and I made! http://youtu.be/q-qh8I8aRho

Then Anna put together an amazing meal with a kicker for dessert. The kids loved it 😉EasterEveDinnerEasterEveDessert

I hope your day was awesome too!

Have a Happy Easter!

Focus T25 Day 34 of 70 – July 27, 2013

Focus T25 Day 34 of 70 – Alpha Phase – July 27, 2013

Morning Weigh-in: 170 
Breakfast: AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology
Lunch: 2 Chicken Verde Soft Tacos, Small Piece of Birthday Cake
Pre-Workout: 10 Minutes on Trampoline (deliberate movement) followed by Energy and Endurance Formula
Workout: 10 Minutes Warm up on EVOcx , Focus T25 Total Body Circuit and Lower Focus, Swam 10 minutes on Bowswim added AcidCheck Granules and Pink Himalayan Salt to Water

Post-Workout: P90X Results & Recovery Formula

Dinner: 2 Chicken Verde Soft Tacos, Hot Dog with Mustard, Popcorn, Orange Sorbet and Vanilla Frozen Yogurt

Good amount of physical activity today. I haven’t been eating the best but the activity is taking care of some of that. Only two weeks till USAT Nationals so the nutrition will be key over the next 13 Days. Lets see how I keep it under control.

Another thing that I can’t stress the importance of is recovery which includes nutrition, stretching, and myofascial release. In order to make sure that I am taking care of my muscles, joints, tendons, I use supplements that prepare my body and replenish my body with essential vitamins, minerals, sugars, and fats that help me to continually push my body to its limits. On top of the supplements, I also continually stretch and use my foam roller to tend to the hot spots and make sure that they are relaxed so they do not become an injury. Paying attention to how your body is reacting to the conditions of your exercise is key in knowing how to do what is necessary. One piece of advice that I can give is to listen to your body, put your ego aside, and ask questions so that you can get the best advice to keep yourself healthy and active!

 

 

Focus T25 Day 33 of 70 – July 26, 2013

Focus T25 Day 33 of 70 – Alpha Phase – July 26, 2013

Morning Weigh-in: 166 
Breakfast: AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology
Lunch: 1/2 Turkey and Avocado Sandwich on Dark Wheat Bread, 5 oz Pasta Salad

Dinner: Birthday Party Faire – Tri Tip Slider, 2 Pollo Verde Tacos (flour tortilla), 7 Layer Dip, Vegetables, Chips, Salsa, Dips, Birthday Cake (Way too much Birthday Cake!)

Over-ate at dinner. Done in by Smith’s Bakery again. Too many Birthday cakes this month! I had never had their yellow cake before, and with the chocolate frosting, mmmm… That with some coffee and I was a very happy kid. I also got some time in on my rumble roller, which is always nice for sore muscle recovery – got a few hot spots rolled out! Painful but nice nonetheless. Needless to say, I definitely was carbo-loading and since I didn’t get a workout in, I’ll have to get that done tomorrow, maybe even add in some other fun sports as well 😉 !

 

TriCore – Rest Day

TriCore – Rest Day

B – AcidCheck CapletsActivit, and Cordastra, Chocolate Vegan Shakeology with Cinnamon, Coffee
L – 2 Hot Dogs, Watermelon, Powerbar Protein Bar
D – 2 Pieces of Lasagna, Pita with Hummus and Feta, Salad with Chicken and Peppers
S – Powerbar Protein Bar, Peppered Beef Jerky, Water

Today should have been Day 6 Workout 4 of the TriCore Workout, but I made a slight modification and substituted the workout for tomorrow’s Rest day instead. I have been training pretty hard and went with the Recovery Day so I am fresh for tomorrow’s race. Tomorrow’s post is available here at Wildflower Triathlon . Tonight was a travel night. I love the fact that I am not driving my car anymore until after the race. I am staying only about a mile away from the transition area! Sleeping in my car with Pepper!

2013-05-05 00.34.34

Cosy. Good night!

TriCore – Day 05 of 28

TriCore – Day 05 of 28

B – AcidCheck CapletsActivit, and Cordastra, Chocolate Vegan Shakeology with Almond Milk and Cinnamon, Coffee
W – Swam 1000 Meters
S – P90X Results & Recovery Formula
W – TriCore Day 05 – Workout 3
S – P90X Results & Recovery Formula, Powerbar Protein Bar
L – Coffee, Peanut Butter on Wheat Sandwich, String Cheese, Watermelon
D – Filet Mignon, Beans, Corn on the Cob
S – Two 50/50 Bars, Watermelon, Orange Juice, Chocolate Chip Cookies

Today was Day 5 of the TriCore Workout, and yes, I am carbo-loading if you haven’t guessed 🙂 Its more important to ramp up the carbs a few days before your race, not just the night before.

Workouts – I got in a quick 1000 meters swimming in the pool before getting set up on the  EVOcx for the roughly 25 minute session as follows:

Warm up. See Day 1 for explanation

Sway Drills See Day 1 for explanation 

Hill Set Sprints See Day 3 for explanation

Hovering Drills This is a new activity which has you doing 3 rounds of out of the saddle riding. Standing and then leaning back over the seat and hovering; 30 seconds each. Then it finishes off with 2 minutes in the saddle pushing.

One more workout tomorrow before Wildflower Festival Olympic Distance Race. Last time I competed at this race, I was 15. Just so you know, I usually link to the home page for events, products, and businesses, however this Wildflower link is to the course description which I thought was kind of cool. It’s going to be a great race!

See prior workouts:

Day 1 Day 3

P90X2 (Rnd. 2) – Day 75 of 98 – Week 3 Phase 3 – Performance – (Recovery Week)

P90X2 (Rnd. 2) – Day 75 of 98 – Week 3 Phase 3 – Performance – (Recovery Week)

B – AcidCheck Caplets, Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon, Activit, and Cordastra
W – 30 Mins Running (Treadmill 4.1 Miles) / 30 Mins Cycling (Stationary 16 Miles) / 30 Mins Swimming (Pool 2000 Meters) added AcidCheck Granules and Pink Himalayan Salt to Water
S – P90X Results & Recovery Formula
L – Turkey Sandwich with Avocado, Baked Potato Chips, Water
D – Split – Red Bell Pepper Pesto Pasta with Chicken, Halibut Cacciatore Style in Foil, Garlic Mashed Potatoes, Asparagus, Bread with Olive Oil, Balsamic Vinegar, and Red Pepper

Today is a scheduled X2 Recovery and Mobility Day. I got a good workout in the morning instead. Race Day tomorrow. Didn’t push too hard, just wanted to get the body moving. This is a little different pre-race workout than I am used to. Hoping it isn’t too much?!

My girlfriend took me out to dinner at Frugatti’s to carbo-load. Thank you Anna! You are awesome!

Insanity: The Asylum Vol. 1 – Day 24 of 30

Insanity: The Asylum – Day 24/30

B – Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon and Activit
L – Turkey and Avocado Sandwich on Dark Wheat
S – Protein Bar and Handful of Raw Almonds
W – Asylum – Swimming 1700 Meters
S – P90X Results & Recovery Formula
W – Asylum – Strength
S – P90X Results & Recovery Formula
D – Salad with Carnitas, Black Beans, Brown Rice, Fajitas, and Pico de Gallo, Chips and Guacamole
S – Americano (Black) and a handful of raw almonds

Basically carbo-loaded last night at dinner. It definitely helped my energy level throughout this afternoon’s workout. Worked up my distance on my swim today. Started to bonk on my Strength workout, but still muscled through it. Thank Beachbody for  P90X Results & Recovery Formula. That stuff keeps me moving after these workouts! Tomorrow is Game Day! I can’t wait to do that tomorrow morning!

Baked Chicken Parmesan

Baked Chicken Parmesan borrowed from www.skinnytaste.com

Servings: 8 • Serving Size: 1 piece • Old Points: 5 pts • Points+: 6 pts
Calories: 224.5 • Fat: 8.6 g • Protein: 25 g • Carb: 14 g • Fiber: 1.5 g

Ingredients:

4 (8 oz) chicken breast halves, sliced in half to make 8
3/4 cup seasoned breadcrumbs (I used whole wheat)
1/4 cup grated Parmesan cheese
2 tbsp butter, melted (or olive oil)
3/4 cup reduced fat mozzarella cheese (I used Polly-o)
1 cup marinara or Filetto di Pomodoro
cooking spray

Directions:

Preheat oven to 450°. Spray a large baking sheet lightly with spray.

Combine breadcrumbs and parmesan cheese in a bowl. Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture. Place on baking sheet and repeat with the remaining chicken.

Lightly spray a little more oil on top and bake in the oven for 20 minutes. Turn chicken over, bake another 5 minutes.

Remove from oven, spoon 1 tbsp sauce over each piece of chicken and top each with 1 1/2 tbsp of shredded mozzarella cheese.

Bake 5 more minutes or until cheese is melted.

Serve this over pasta or with a large salad to keep it on the lighter side.

Note: Chicken Parmesan is one of my favorite Italian dishes but I have been reluctant to order it because I very rarely eat fried food anymore. When I saw this, I said “Yes! I want some of that please!” Looking forward to having this on one of my carbo-loading nights (maybe without the parmesan though – just on those nights!) Definitely looking forward to preparing this soon!

Enjoy!

Spinach and Sausage Baked Pasta

Spinach and Sausage Baked Pasta
borrowed from www.skinnytaste.com

Servings: 8 • Size: 1 3/4 cups • Old Points: 8 pts • Points+: 10 pts
Calories: 398 • Fat: 12.5 g • Protein: 27.5 g • Carbs: 44 g • Fiber: 6 g • Sugar: 1.5 g
Sodium: 636 mg (without salt)

Ingredients:

olive oil spray
1/2 cup grated Pecorino Romano
8 oz fat-free ricotta
8 oz part-skim mozzarella, shredded
14 oz uncooked sweet Italian chicken sausage, removed from casing
12 oz high-fiber or low carb rigatoni pasta
1 tsp olive oil
2 cloves smashed garlic, roughly chopped
10 oz package frozen chopped spinach, thawed and squeezed of excess liquid
salt and fresh pepper to taste
4 cups Quick Marinara Sauce

Directions:

Preheat the oven to 375°. Spray a 9- x13-inch baking dish with olive oil spray.

Bring a large pot of salted water to a boil.

In a medium bowl, combine the ricotta, 6 tablespoons of the Pecorino Romano cheese and half of the mozzarella cheese.

Meanwhile, in a large deep skillet, brown the sausage breaking up into small bits until cooked through; set aside. Add the oil to the skillet and sauté garlic about a minute, careful not to burn. Add spinach and season with a little salt and pepper and cook another minute. Return the sausage to the skillet and add the marinara sauce; cook on low about 2-3 minutes.

When the pasta water comes to a boil, cook pasta according to instructions for al dente, but undercook them by 4 minutes less; drain and return to pot.

Put half of the cooked pasta into the prepared baking dish and top with half of the meat sauce. Spoon the ricotta mixture on top of the sauce in an even layer. Cover with the remaining pasta and the remaining sauce. Top with the remaining mozzarella and Pecorino Romano cheese.

Cover with foil and bake for 20 minutes. Remove foil and bake for an additional 6-7 minutes or until the mozzarella is melted and the edges are lightly browned.

*****Are looking for a low-fat carbo-loading option for your next triathlon? True depending on the kind of sausage you choose, using sausage in this dish may not produce the best results the morning of the race. If this is the case, I recommend substituting ground turkey for the sausage here.*****

Enjoy!