Friday – the lead in

Another week absolutely flew by. Now it’s Friday, the prelude to the weekend.  No plans… not yet anyway. 

Both of us got up early yesterday and today in order to work off some of that Key West fat we accumulated earlier in the week.  It was worth it….the fat accumulation of course.     

This morning was a long walk with my main “dog”, Shane.  We went 4.23 miles under an hour.  It was wonderful walking weather, no wind, the roads were clear. We actually saw two other dog walkers and had our usual encounter with walker “Dude”. 

The nutrition to get me walking and to fuel my day went a little like this:

1/2 scoop Smooth Banana Whey Protein – pre – walk

Breakfast:  1/4 cup Bob’s Red Mill Steel Cut Oats with 1 TBS Pumpkin and 1/2 tsp Pumpkin spice. I added 1 tsp honey and 1 chopped fig.

My breakfast protein shake was 1 scoop Smooth Banana Whey Pro with 1/2 cup blueberries.  Oh So BLLLUUUEEEE! Gotta check your teeth after drinking a shake with berries.. you know…. the seeds?!!!!

Bob's Red Mill Steel Cut Oats

I was still having sweet cravings so I scooped, just under a TBS , Naturally More Peanut Butter to “chew” on.

The morning snack was 1/2 cup Stonyfield Farms Fat Free Plain Yogurt with chopped apple.

Lunch was a HUGE salad of baby spinach, a radish, 3 cherry tomatoes, some broccoli slaw, chopped red bell pepper, 3 oz Tuna, 1/4 wild rice, 3 TBS F/F Raspberry Vinaigrette.  I added some baby carrots with Red Pepper Hummus on the side.

Official "Tuna Salad"

I’m STILL having issues with my ear. It keeps popping. Flying into Charlotte, NC, I had the worst pain in my ear. Then it took a good day to “unplug”.  Now, after the flight home, it STILL feels plugged and keeps popping when I swallow. Most annoying!      I feel like doing a hand stand, then having Ted grab my legs to give me a good shake.  Maybe that would unplug the PLUG!

Tonight both Ted and I decided we have had enough of dining out for the week so we may wander around Utica and grab a snack if we feel like it. May meet up with friends… but we won’t embark on this exciting adventure until a little later… maybe 7PM.  I’m not even sure I feel like happy hour tonight.  We’ll have to wait and see what 5 PM brings.

So until to-mally… have a great night!

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One Big Skating Rink

Had a rough time getting up this morning. That was to be expected.. Monday, the beginning of a regular work week, lots of paperwork to look forward to…on and on.  BUT… I did it!

Had a scoop of Jay Robb to wake the body up.  Ran 4 mile on the T/M.  Did 40 minutes of a back and tricep work out using the cable machine, coupled with ab crunches on the ball. Walked 44 minutes with Shane for 2.8 miles. I know …sloooooww, but it was icy!

The back/bi’s & abs went like this:

• 20 – 18 – 15 – 12 reps of Wide Grip Lat  pull downs. Ab Crunches. One arm tricep overhead extensions.
• 18 – 15 – 12 – 12 reps of V Grip Pulldowns. Ab Crunches. 2 Arm overhead tricep extensions.
• 20 – 18 – 15 – 12 reps of V Grip Mid Back Rows. Ab Crunches. One Arm Tricep Extensions while balancing over the ball.
• 18 – 15- 15- 12 reps of Wide Grip Mid Back Rows. Ab Crunches. Tricep dips off the bench.

The weather was warmer at 30 degrees when walking but way to icy to enjoy the double digits. We managed to get it done.

I cooked up some medium grain brown rice to use for lunches through the week. It usually lasts us until Thursday.  This is the first time I’ve tried medium grain (or was it short grain?). Hope we like it. Smelled good.

For breakfast, it was 1 scoop Smooth Banana Whey Protein. About 3 oz of fresh raspberries. Lots of Ice and Water.  The oats today were Silver Palate Thick and Rough with cinnamon and raisins.

That’s all for now. Better get cracking. OH! One thing: Thanks to Bonnie and her family for being such GREAT customers of Apple Crumbles. They offer such wonderful feedback and have been so patient with me over the years when I’ve botched a cake or two. But this last order, they really made my day because they enjoyed the Carrot Cake and Almond Torte so much. Anytime you guys! Take care.

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