Tag Archives: Lunch

What Do You Eat In A Week?

Happy Memorial Day Weekend, friends!  Do you have any fun plans?  I’m working Saturday and Monday, but I hope to get in a longer bike ride with some teammates on Sunday.  Fingers crossed the weather cooperates.

A few weeks ago, Jen at Peanut Butter Runner wrote a post about Mary Roach’s book Gulp.  In an interview with NPR, Roach said the average American eats about 30 different foods per week.  This statistic changes if you’re traveling and eating outside your home, but she said 30 is the average for most of us.

I started thinking about my personal eating habits, and as you know, I’m such a creature of habit.  There is some variety in my diet, but I mostly eat the same snacks and meals.  Hey, I know what I like!  Here’s a look at what I typically consume each week:

Breakfast

1.  Egg whites

2.  Spinach

3.  Udi’s Gluten-Free Bread

what-do-you-eat-in-a-week-breakfast

4.  Greek yogurt

5.  Oats

6.  Bananas

7.  Strawberries

8.  Blueberries

9.  Chia Seeds

10.  Kale

*Protein Powder – technically not a “whole food”

Lunch

11.  Quinoa

12.  Peppers (red, orange, yellow)

13.  Black beans

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14.  Carrots

15.  Apples

16.  Turkey

17.  Avocado

18.  Almonds

Dinner

19.  Salmon

20.  Tilapia

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21.  Peas

22.  Sweet potatoes (roasted)

23.  Sushi

Dessert

24.  Frozen grapes

25.  Frozen mango (specifically from Trader Joe’s—so delicious!)

26.  Dark chocolate

Snacks/miscellaneous

27.  Almond butter

28.  Peanut butter

29.  Almond milk

30.  Salsa

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So, I clock in at the average of 30, which is a pleasant surprise considering my day-to-day meals look very similar.  This can be attributed to food-prep Sundays; it’s so easy to roast a ton of sweet potatoes and make a batch of spicy black bean quinoa and eat it throughout the week.  Also, since starting triathlon training in January, I’ve discovered my body responds well to these foods, and that’s one of the reasons I hesitate to branch out.  I should also note this is an extremely “clean” week for me.  Mighty Montauk is only two weeks away, so I’ve made a conscious effort to fuel accordingly.  When I don’t have a race right around the corner, items like Trader Joe’s Cookie Butter (currently my ultimate demise) will definitely make the list.  Anyway, as the saying goes:  “If it ain’t broke, don’t fix it.”  I do need to experiment more in the kitchen, though; you know what they say:  “Variety is the spice of life.”  I would argue cayenne pepper is the ultimate spice of life, but that’s beside the point.

What do you typically eat each week?  Are you a fan of meal-prep Sundays?

What Not To Eat Before a Time Trial

Hey, hey!  How’s your Monday been so far?  I can’t wait to share the recap from Saturday’s MuckFest MS Mud Run, but I’m still waiting on more pictures.  But posting one won’t hurt, right?

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Yes, running through mud and tackling 20 obstacles totally calls for some serious muscle flexing.  Woohoo for Team Mighty Mucks!

Workout #1 – Running

Well, recovery week is definitely over:  a new Full Throttle Endurance training cycle officially started this morning—with a two-mile time trial on the indoor track.  OK, by now, I should be used to this TT business—I’ve done it not once, but twice—so you’d think I’d have it somewhat figured out.  Clearly, the knowledge isn’t the problem; it’s the execution.  Case in point:  eating pizza for not one, but two meals yesterday probably wasn’t the best idea.

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Yes, this is leftover from Saturday night’s dinner.  Yes, this is a picture from Sunday’s on-the-go breakfast.  Yes, it was delicious.

So I probably didn’t fuel as well as I should have the day before, but what can you do?  Life happens.  Even with the sub-par pre-TT nutrition, I still shaved 30 seconds off my previous two mile time and finished in a respectable 14:0X.  Success!

Breakfast

During high school, I used to be obsessed with the breakfast sandwiches from Dunkin’ Donuts.  I actually had one Saturday before the mud run (again, not fueling adequately), but it didn’t live up to expectations.  Sadness.  So this morning called for my favorite, an egg white breakfast sandwich.

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Mmmm, missed this big time.

Later this morning, I met Jen for coffee—and for a trip to Dashing Diva to get our nails done!  Even though there’s an unofficial blogger commandment that says multiple photographs and posts to social media outlets are required for an event to truly happen, our morning went entirely undocumented.  We had so much fun chatting away and getting manis (for her) and pedis (for me).  I always enjoy hanging out with Jen because one, she’s super fun, and two, she reminds me it isn’t totally taboo for a young, 20-something to be active and training for events.  We hope to go to a yoga class sometime soon!

Lunch

After a quick trip to Trader Joe’s, I made a wrap with mustard, spinach, turkey, avocado, and pepper jack cheese.

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Plus a ton of carrots while I worked on MuckFest donation thank you notes.

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Multitasking at its finest.

Workout #2 – Strength Training

I originally planned to lift this morning after running, but my teammates and I ended up talking about tri bikes for 40 minutes (#trigeek).  At this point, the tri bike may happen this season, especially in light of recent news, but we’ll see.  Anyway, I hit the weights this afternoon for a full-body workout.

Post-Workout Snack

My workout ended around 5 p.m., and I didn’t want to eat a huge snack before dinner, so I made a mini protein smoothie with one frozen banana, a little bit of frozen kale and spinach, plus a few blueberries for good measure and half a scoop of Jay Robb egg white protein powder.

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And now it’s time to get dinner in the oven.

Without getting too graphic, is there anything you can’t eat before workouts or races?

My Arms Might Fall Off, Part Two

TGIF, everyone!  I’m so happy it’s Friday—the week has seemed so long.  Anyway, thanks for your feedback on yesterday’s post regarding my unexpected bib shorts.  Since you raved about them, I’ve decided to give them a shot.  Can’t knock it until I try it, right?

And speaking of trying things, I finally tested a pair of Newton sneakers!

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Yet another reason I love working at JackRabbit:  Employees are highly encouraged to try on each pair of sneakers available for sale.  In fact, we can wear these new shoes during our shifts—and change pairs however often we want! (We do clean them, obviously, before the sneakers go back in the box.)

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During my shift last night, I rocked the Newton Gravity, a lightweight, neutral shoe designed for everyday running. (I sound somewhat legit, right?  Ha!) Even though I was working the floor, I didn’t get a chance to hop on a treadmill and truly run in them.  Next time, hopefully!

Workout – Swimming

The good news:  I survived this morning’s Full Throttle Endurance workout in the official fast lane.  The bad news:  My arms might fall off due to pulling for 1,350 yards, some of which included paddles, aka the new bane of my existence.  Before my upper body went down for the count, Andrew introduced a new-to-me-drill:  underwater swimming with fins.

Thankfully, we only had to swim 25 per set instead of 50 like the champ in this video.

Breakfast

As I wrote yesterday, overnight oats have been the name of the game lately.

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This mix included one mashed banana, frozen strawberries and blueberries, plus plain Greek yogurt, old-fashioned oats, chia seeds, almond milk, and some cinnamon—and a heaping spoonful of almond butter.  It totally hit the spot.

After breakfast, I spent the morning doing some online JackRabbit training.  Although I have a solid amount of background knowledge in some areas—like all things triathlon, plus cycling, nutrition, and yoga basics—I can already tell talking about electronics and doing shoe fittings will be the most challenging.  Granted, the shoe fittings won’t happen for a while, but there’s so much I need to learn in terms of shoe sizing and anatomy, plus the nitty-gritty mechanics of running and gait analysis.  My head is totally spinning with all this new information, but in a good way.

Lunch

I’m saving the last of this week’s batch of spicy black bean quinoa for dinner at JRab tonight, so I made a turkey wrap with spicy mustard, spinach, and pepperjack cheese.

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Plus a ton of unpictured carrots.

Any fun plans for the weekend?  Which shoe do you currently use for running?

Home Sw-EAT Home

Hello, hello from Upstate New York!

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Even though spring has officially arrived, the lake remains frozen.  Before I left practice Wednesday, my teammates said I should drill a hole and hop in for some open-water swimming.  It sounded like a great idea to me, but my mom shot it down—ha!

Anyway, it feels so nice to be home!  My tiny hometown is basically the exact opposite of New York City, and although I love living there, I do like escaping the concrete jungle every now and then.  My train yesterday arrived almost an hour late—you’re killing me, Amtrak!—so lunch was on my mind. (Not that there’s ever a time when I’m not thinking about food, but you get my point.) Luckily, my mom had some Easter grocery shopping to do at Wegmans, so we went there for lunch.

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Holy cow—I’ve missed Weggies so much!  I planned to get the citrus tofu roll, but it wasn’t available, so I went with a spicy tuna roll, plus a side of roasted mushrooms and asparagus.

For dinner, my family went to Circa, our favorite local restaurant.

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Luckily, my sisters and I “like” Circa on Facebook, so we knew there wasn’t wine—and alerted my parents, so we came prepared!  Salad and turkey mole for dinner.

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Mmmm!

Breakfast after my swim this morning was my standard spinach and egg white breakfast sandwich, and I enjoyed a delicious bowl of homemade black bean soup after my tempo run.

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Black bean soup never photographs well, but trust me:  To.  Die.  For.  I also chased it with an orange.

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Speaking of orange, Syracuse beat Indiana last night and advanced to the Elite Eight—woohoo!  I’m so happy the Cuse-Marquette matchup will start at 3:30 p.m. tomorrow afternoon; the past games have tipped off around 9:40 p.m., which is past my bedtime. (Seriously.)

I’m going shopping with my sister now—enjoy your Friday!

Do you certain meals or visit certain restaurants when you’re home?

Training For the Heat

Happy Tuesday, friends!  How was your day?  I kicked things off this morning with a 75-minute indoor bike trainer ride.

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At first glance, this setup looks like a usual ride, but I made an important change today:  I wore an Under Armour top, which is normally reserved for chilly outdoor runs.

So why rock cold weather gear during an indoor spin?

One of my main concerns about the Nautica South Beach Triathlon (in t-minus 18 days!) includes the heat.  Since I grew up in the tundra Central New York, freezing temperatures don’t bother me, but high humidity is a different story.  Basically, aside from high school field-hockey practices (and the very end of a few long runs this past summer), I don’t have any experience working out in the heat, and I have no idea how my body will respond.  Obviously, I can’t become totally used to warm temperatures during the upcoming weeks, but I do want to get a rough idea of how my body will respond—and how much I can push.  This morning’s ride was a little toasty, and during tomorrow’s Full Throttle Endurance indoor cycling workout, I plan to wear more layers.  And even though my normal spot isn’t next to a fan, I need to choose a seat that’s in the middle of the room that has zero chance of getting a breeze.  Andrew also suggested spending some quality time in the sauna, so I’ll probably camp out there Thursday and Friday post-workout.

Breakfast

My appetite has been out of control the past few days, and this morning was no exception.

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Post-biking and strength training coffee, water, and overnight oats.

Lunch

I haven’t been posting pictures of my meals because I eat literally the exact same thing every day.

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Spicy black bean quinoa that I almost forgot to photograph with an unpictured side of carrots.  A strawberry banana Chobani served as an afternoon snack.

Dinner

The usual suspects made appearances tonight.

3:19-dinner

Baked salmon seasoned with EVOO, cayenne pepper, garlic salt, lemon pepper, and a sprinkle of basil, plus some peas and roasted sweet potatoes.

Do you prefer warm or cold weather?  Any tips for preparing for hot and humid races?

What I Ate Wednesday – The New Normal

Hiya–happy hump day, friends!  Thankfully, this week seems to be flying by—I can’t wait for Saturday’s indoor triathlon!

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This Downton Abbey hipster meme cracks me up!  Not related to this post at all, but I know some of you are obsessed with the show like me.

Anyway, I’m linking up with Jenn at Peas and Crayons today for What I Ate Wednesday (WIAW).

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The blog has lacked food pictures lately, so I figured there’s no time like the present to reintroduce meal photography.  Here we go!

Pre-workout Fuel – 5:30 a.m.

Should I even say that 5:30 a.m. is a late morning for me?  Nope?  OK—moving on.

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This is what I eat before every morning workout:  half of a Kashi granola bar, one cup of coffee (with almond milk), and a ton of water.  The run itself didn’t go so great–after Monday’s a.m. team run and a 45-minute p.m. spin on the indoor bike trainer, my legs were spent.  Guess that’s why you need a recovery week, right?

Breakfast – 7:30 a.m.

Standard spinach and egg white breakfast sandwich on Udi’s Gluten-Free Whole Grain Bread.

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With another cup of coffee and lots of water.

Lunch – 12:40 p.m.

Spicy black bean quinoa topped with avocado, plus some carrots.

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I could eat this quinoa every single day and never get sick of it!

Mid-Afternoon Snacks – 3:30 p.m.

One of my coworkers was eating something crunchy, which triggered a craving for something similar.

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I snacked on some almonds to keep hunger at bay, and a little while later, I ate a vanilla Chobani.

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Love this stuff!

Dinner – 7:15 p.m.

No surprise here—baked salmon with roasted veggies and sweet potatoes.

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Since I meal prep on Sundays, the fish just had to bake for 20 minutes, and the sides went in the microwave.  Easy peasy.

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Huzzah!  Frozen grapes for dessert!

What are some of your go-to healthy snacks?

(Sort of) Trending

Hey, hey—happy Monday!  And Happy Presidents’ Day!

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Because everything comes back to chocolate, right?

Last night, Jen and I hosted our third #TriChat, and it went really well!  We welcomed ENERGYbits as a sponsor and guest host—which fit perfectly with our theme of pre-/during/post-workout nutrition and fueling strategies—and three lucky participants won samples.  The highpoint of the night occurred toward the end of the Q&A session when I glanced to the left of my newsfeed.

#trichat-trending

Trending for the win!  Technically, though, this is in terms of Twitter’s “tailored trend” algorithm. (For those unfamiliar with Twitter, its “tailored trend” shows hot topics based on your location and who you follow; its old system showed hashtags in reference to the wider-world of Twitter.) So even though #TriChat didn’t trend on a global scale (yet!), it still made its mark in triathlon and fitness circles.  Very cool!

Shameless plug:  Feel free to join us Sunday, March 3 at 8 p.m. EST for the next #TriChat!

Workout #1 – Running

Let week seven begin!  There were only 10 of us at our Full Throttle Endurance practice this morning (a bunch of guys went on a ski trip), which changed the group dynamic, but still lead to a great workout.  Like our previous sessions, we started with technique drills and barefoot running before doing tempo work on the track and tempo/hills on the treadmill.  On paper, this was the most challenging workout to date (our ‘mill incline values increased from 3.0 to 3.5 to 4.0), and it was also the strongest I’ve felt mentally and physically.  As you know, I read Chrissie Wellington’s book yesterday, and one idea that resonated with me was turning your brain on “autopilot,” which I did during this workout.  I’ll definitely talk about this concept more in the book review, but basically, even though it’s important to have a constant stream of assessment and feedback during training and races, it’s also crucial to know when to override your brain, shift into “autopilot,” and somewhat disconnect your head from your body.

Workout #2 – Swimming

Although tempted to call it a day after the running workout, I knew I needed to spend some quality time in the pool.  It was only 40 minutes, and nothing groundbreaking to report—except for the really cute (and obviously legit) guy wearing a TEAM USA swim cap.  Uh, what?!  He definitely wasn’t Vince Vaughn or Michael Phelps … I need to get to the bottom of this!

Breakfast

Breakfast started off with a spinach and egg-white breakfast sandwich, plus coffee.

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And about an hour later, I also ate an unpictured banana with some PB.  Swimming revs my appetite big time!

Lunch

I ran some errands this morning and heated up a piece of leftover pizza for lunch.

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Yes, I totally impulse-bought whole-wheat pizza dough at Whole Foods yesterday.  They saw me coming!  I also had a peach for dessert.

Later this afternoon, I multitasked–doing laundry and baking.

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Seeing as how I’ve eaten five of these banana “cookies” already, this recipe is a keeper—and coming your way later this week!

Are you guilty of impulse buying while grocery shopping?  What items typically find their way into your cart?

Avoiding Nemo

Happy Friday, everyone!  Have anything fun planned for the weekend?  As you might have heard, New York City has issued a blizzard warning in anticipating of Nemo.

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I couldn’t resist!  In all seriousness, though, the next 24 hours are all about staying safe and avoiding Nemo.

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A bunch of NYC offices closed early today (including mine), and a ton of fitness stores like JackRabbit Sports have cancelled Saturday events.  Even Chelsea Piers has adjusted its hours.

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Better safe than sorry, right?

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As a former CNYer, I have trouble grasping the fact that 10 inches of snow warrants this amount of precaution—but I do understand the city can’t handle it, and after Hurricane Sandy, I’m not dismissing anything.

Dinner

I went with an old stand-by for dinner last night—baked salmon with roasted veggies and sweet potatoes.

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Lately, I’ve been loving the EVOO, cayenne pepper, garlic salt, and basil combination.

Workout #1 – Swimming

You know it’s time trial day when you’re warming up in the pool and minding your own business when Full Throttle Endurance’s head coach suddenly arrives and starts hooting, hollering, and clapping.  Twice.  Before the actual time trial occurred.  My teammates and I decided the head coach didn’t sleep last night due to sheer excitement—ha!  Anyway, the test went OK.  Andrew assigned us a heat (one, two, or three) and lane number, and I made the cut for the first wave.  Each lane contained two swimmers to help us race and push ourselves, so I shared with another girl.  Honestly, I got a little nervous right before the start, but that’s only because Andrew started counting down from 20 seconds á la Hunger Games.  Since it was a 200-yard test, I used the first 50 to find my stroke, progressed to what is probably my race pace for the next 100, and then tried to lay down the hammer for the final 50—and it burned, but in a good way.  I think my time was in the 2:50 ballpark, and I have no idea if that’s a respectable time.  I do know I was the second girl to finish, though!

Workout #2 – Running

After the rest of swimming practice, I headed to the dreadmill for a tempo run.  I couldn’t get into it mentally today and felt really ancy and unsettled; after 15 minutes on the ‘mill, I switched to the indoor track.  Meh—lesser of two evils, I guess.

Breakfast

I made a quick stop at Whole Foods after practice to stock up for Nemo, and I surprisingly restrained myself from the hot food bar!  Anyway, I was ravenous by the time I got back to my apartment, so a two-slice-of-bread breakfast sandwich was in order.

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Hit the spot!

Lunch

Before taking care of some Nemo prep, I made a quick wrap for lunch.

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Turkey, spinach, and some cheese.  I always fold it up quesadilla-style to eat, but it looks more photogenic this way, right?

PS – Fitness and Frozen Grapes was featured on Be @ Home’s Best of the Web series!

When you’re stuck indoors due to the weather, what do you do to keep yourself busy?

‘Fun Time is Over’

Hey, hey!  Thank you so much for your birthday wishes via comments, texts, and tweets—they made my day!  My coworkers even gave me a card yesterday, which was such a sweet surprise.

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Another surprise greeted me when I got home—PajamaGram pj’s from my parents!

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Now that I’ve been 23 for a solid 24 hours, I’ve come to the conclusion that—to quote Red Forman from That 70s Show—fun time is over.

In the above clip, Red (who reminds me so much of my grandpa!) determines he’s been too lenient in raising his son Eric, declaring “fun time is over!”  And for the past week, I’ve been living in a let-the-easy-workouts-roll world, which screeched to a halt Monday morning with some Full Throttle Endurance tempo work.  After warming up and progressing through some technique drills, my pace group ran around the indoor track for 10 minutes, then hopped on treadmills for 10 minutes of hills—while maintaining our tempo pace. (We eventually built up to 90 seconds at 3.5 percent incline—whew!) Then we repeated this cycle for a total of 40 minutes, and I hit the pool afterward for a 30-minute swim.  This girl was down for the count!

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On Tuesday morning, I shutdown “playtime” (another Red Forman-ism) and upped the weight on all my strength training exercises.

And this morning, our team indoor cycling practice contained mostly solid intervals (80-85 percent of maximum heart rate), plus a few all-out efforts.  My crazy dedicated teammates and I also did a quick run off the bike.  So basically, there will be no more FTE playtime until the end of the month!

Breakfast

After my double-workout, I refueled with a protein smoothie.

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Kind of a gross color thanks to the spinach, but super delicious—one frozen banana, frozen strawberries, a ton of spinach, plus almond milk, chia seeds, and a scoop of Jay Robb egg white protein powder.

After breakfast, I met Jen at Starbucks!  She was in the neighborhood for a Finish Line Physical Therapy appointment, and since we tried (and failed) to meet up before Sunday’s race, we made it happen today.  She’s super bubbly and sweet, and you should definitely check out her blog if you don’t read it already.

Lunch

After I ran errands and organized my apartment, I threw together some spinach and leftover spicy black bean quinoa for lunch.

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Topped with avocado of course!

Oh, and before I forget, I have some exciting news to share—my big-girl internship will transition from part-time to full-time starting next week!  I just wanted to give you a heads up my blogging might be sporadic for the next week or two as establish a new schedule.

How often do you back off your workouts or take a recovery week?  Better yet, how many rest days do you take each week?

I Just Like to Kick …

Happy Friday and February 1, friends!

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I ventured to the New York Road Runners (NYRR) office yesterday afternoon to pick up my t-shirt and bib for the Gridiron 4-miler race, and my walk to and from the subway took me through Central Park.  No complaints here!

Workout #1 – Swimming

Recovery week team workouts officially ended this morning in the pool.  How’s this for a pleasant surprise—Andrew moved me from fast lane number two to fast lane number one! (During our team swims, Full Throttle Endurance uses five of Chelsea Piers’ six lanes—one slow, two medium, and two fast.) Technically, I’ve been in the fast lane for this training cycle, but it was the slower of the two. (I’ve mentioned this before, but I should note again that I’m training with the “level-one” team; if I were training with the racing team, then I’d probably be in the slow lane.) Anyway, Young C got called up to swim with the big dogs!  I also learned I’m a semi-decent kicker:  The guys in my lane told me to lead our 6x50s.  I was a little hesitant to hop up to the lead-off spot, but I put on my big-girl pants and set the pace.

I just like to kick—kicking’s my favorite!

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Overall, I really liked life in this new fast lane.  Swimming alongside these guys (I was the only girl in the lane) was definitely more challenging, and I had to work harder to stay on pace.  That will hopefully lead to improvement, though, so I hope to stay in that lane for future workouts.  And honestly, based on my basketball experience, I’ve learned that guys—in terms of both coaches and teammates—push me more and typically don’t take things personally.  Case in point:  All four told me to lead the kicking drills.  This honesty makes it easier for me to do the same.  Case in point:  Once it was time for the pulling drills, I promptly demoted myself and took the caboose spot. (Remember the pulling drills from last week?)

Finally, after practice, we tried on team cycling and racing uniforms! (When we start riding outside, everyone wears a team jersey and shorts, which makes it easier for the coaches to tell who’s in our group.) Much like getting my FTE t-shirt, trying on tops, bottoms, and jerseys made everything seem real—it still blows my mind that I’m part of an awesome NYC triathlon team sometimes.  I’ll definitely share pictures when the gear arrives!

Breakfast

I refueled after practice with my go-to spinach and egg white breakfast sandwich.

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With a slice of pepper jack cheese for good measure.

Workout #2 – Biking

Originally, I planned to ride during tomorrow afternoon’s SU game, but since my family will be here, I want to watch the game with them—and not be pedaling away on my indoor bike trainer.  Around 11 a.m., I hooked up my bike, hopped in the saddle, and put in my 60 minutes of zone-2 work.  Done and done.

Lunch

I can’t decide if I like the spicy black bean quinoa better hot or cold; I eat it chilled at work, but always heat it up at home.

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Either way, the avocado needs to be there!

Time to clean my apartment for the fam—enjoy the day!

Do you prefer working out solo or with a group?  Have you ever trained alongside members of the opposite sex?  What did you think?