Day 25: Fall & Having a Ball!

I LOVE fall! I have all kinds of delicious fall-flavor-recipes to try coming up, but to kick-start the season off right, I decorated my front porch today with lights and leaves and pumpkins! Then went for a run since it was nice and sunny. I came back to the house, stretched, made my recovery smoothie, then I made some green tea and sat on the porch and enjoyed the day!

The Mud Factor 5K run is only 3 days away!! Yikes! I had to double-up on weight training and running, since I missed a few days last week, and it doesn't hurt to get a little extra training in before a big event like a race :) While running today and enjoying some great worship music, I ran past a wild apple tree, and had to stop and grab one! Ahh I love fall!!

Tip of the Day

Eat apples and berries. Every day! This helps you get more antioxidants and fiber into your diet. Plus, Bob Harper - trainer from the Biggest Loser says so! 

Food

Breakfast: 2 poached eggs, 2 slices of turkey bacon, 1 med sliced tomato, 1/4 an avocado

Snack: Blueberry protein smoothie- 1/2 cup greek yogurt, 1 cup almond milk, 1/2 cup frozen blueberries, 2 TBS protein powder, 1 tps Truvia-sweetner

Lunch: Tomato and cole-slaw sammy, with 2 HBE

Dinner: Skinny soup and string-cheese, 1 bartlet pear and 1 oz dark semi sweet chocolate

Snack: Protein recovery shake

Exercise

Interval run 5K around the lake by my house on a beautiful fall day!

AND

30 mins weight-training: I had to double up to make up for the days I missed last week :) Brutal!

Weight Training

Appx time: 35 mins

3 Sets, 15-20 reps each

Using 2-12lb weights on all exercises except tri dips (1-12lb) and crunches

Dumbbell chest press

Dumbbell overhead press

Dumbbell hammer curl

Dumbbell tricep extentions

Dumbbell bent-over row

Weighted forward lunge

Weighted squats

Standard crunches

Bicycle crunches

Stretches

Appx time: 5 mins - hold each stretch for 30 seconds

Cobra stretch - for abs

Doorway stretch - for chest

Single side dooway stretch - for deeper chest

Foward shoulder cross - for shoulders

Reverse shoulder cross - for shoulders

Quad stretch

Hamstring stretch

Tricep stretch

By the way, I got over 4000 activity points on my Nike Fuelband! Goal!!!
Plus 1000 extra points! Awesome!

Thanks for reading all!! Tomorrow, we make banana-blueberry mini muffins!