Tag: Healthy

Healthy Lunch…Tuna Avocado Salad…

Healthy lunches… even when you don’t feel like eating. I have days where I am busy, and can’t/don’t think I have time to eat. I have days were I am just not that hungry. However, I know if I don’t eat I will be hangry later, and may make bad decisions. So its best for me to eat something healthy and protein rich instead. It seems to help and I can then make better decisions. I also know that I am working out a great day 5 to 6 days a week.

Today I am going to go run a 25 minute HIIT run, and then do a superset weight lifting workout.



“A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. ”

https://www.verywellfit.com/what-is-a-superset-3120397

The above article is a good quick read if you are interested in supersets. This is the workout I plan on doing.

Workout:

25 minute HIIT run on the treadmill cause we are inundated with snow

  • Stretch, and 3 minute warm up
  • Run for 1 minute at fastest I can run
  • Run for 1 minute at a steady pace but not slowly
  • Repeat above for 6 minutes
  • Run at steady state for 4 minutes
  • Run for 1 minute at fastest I can run
  • Run for 1 minute at a steady pace but not slowly
  • Repeat above for 3 minutes
  • Run at a steady state for 7 minutes
  • Cool down jog for 2 minutes

Weight lifting:

  • Full Squats: 4 Sets x 8 Reps
  • Stiff-Legged Deadlifts: 4 Sets x 8 Reps
  • Bench Press: 4 Sets x 8 Reps
  • Bent-Over Rows: 4 Sets x 8 Reps
  • Barbell Curls: 3 Sets x 10 Reps
  • Single leg Dips: 3 Sets x 10 Reps
  • Abdominal Work (Leg Raises, Decline Crunches)
  • Full Squats: 4 Sets x 8 Reps
  • Stiff-Legged Deadlifts: 4 Sets x 8 Reps
  • Bench Press: 4 Sets x 8 Reps
  • Bent-Over Rows: 4 Sets x 8 Reps
  • Barbell Curls: 3 Sets x 10 Reps
  • Single leg Dips: 3 Sets x 10 Reps
  • Abdominal Work (Leg Raises, Decline Crunches)

Tuna Avocado Salad

Ingredients:

  • 1 whole avocado
  • 1 packet of Starkist Tuna Creations
  • 40 g of Sour cream or 2 tbs
  • 10 g of Mayo or 1 tsp
  • 10 cherry tomatoes, or about 1 cup

Directions:

Mix tuna, sourcream and mayo. Salt and pepper to taste, slice tomatoes and cut open avocado.

Calories 495, Fat 36.9g, Fiber 15.1g, Carbs 27.1g, Sodium 447.5mg, Protein 19.6g

I hope you enjoy and have a great day. Thank you for reading. I am off to the gym to get my workout in now.

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My results:

I completed the full 25 minute HIIT run.

Weight lifting: I increased the reps and recorded the weight. Will up the weights next workout.

  • Full Squats: 4 Sets x 10 Reps 40lb
  • Stiff-Legged Deadlifts: 4 Sets x 10 Reps 40lbs
  • Bench Press: 4 Sets x 10 Reps 40 lbs
  • Tripod Bent-Over Rows: 4 Sets x 10 Reps 20 lbs
  • Barbell Curls: 3 Sets x 10 Reps 20lbs
  • Single leg Dips: 3 Sets x 10 Reps
  • Abdominal Work (Leg Raises, Decline Crunches)
Not glamourus photo after workout.

Breakfast during a snow storm…eating healthy no matter what the weather.

Alright its cold outside, and we are having a winter snow storm here. Being snowed in is no reason to not eat well. Some people get snowed in and just throw their hands up and eat anything. Believe me it is tempting to just make some cinnamon rolls and coffee. Wrapped up in my electric blanket… But I had to stay strong. =)

This protein packed avocado toast was my breakfast. It is so tasty and filling.

I have here two pieced of whole grain toast. Two eggs I cooked, 1/2 of an avocado, and about 12 slices of cucumber.

Protein packed avocado toast

Ingredients:

  • 2 whole eggs
  • 1/2 avocado
  • 12 slices of cucumber or about 33 grams
  • 2 slices of whole grain toast
  • 1/2 tsp of oil to cook eggs in

Direction:

Cook eggs, slice veggies, and toast bread. Assemble with avocado first, it will glue things together, then cucumber, and place a fried egg over top. Enjoy!

Calories472, Fat30.4g, Fiber12.2g, Carbs34.9g, Sodium428.2mg, Protein20.5g