Sunday: 50 minute blast

11:15 AM on a Sunday morning and here I am DONE with my workout and post-workout meal (my favorite chocolate banana bowl.. recipe at bottom)


I wanted to blast out a short but effective workout this morning, mainly cardio. 1 circuit after just to fire up my upper back and abs


Treadmill:
min 1: 5.5mph jog - 0%incline
min 2: 6.5mph run - 4% incline
min 3: 7.0mph run - 2% incline
min 4: 9.0 sprint - 0% incline
(repeat mins 1-4), run 6.0 until 1 mile


I hit 1 mile just before 9:30, and then RAN to hit 2 miles in just under 17:30 (0% incline)


From 18-20 minutes, I ran at a comfortable 6.5-7.0 at 0% incline to get ready for more intervals and inclines 


min 20-27: steady 2% incline, ran between 6.5-8.0 (hit 3 miles in 26 minutes)
min 26-30: 0% incline, ran (7.5)
min 30-35: 10% incline, walk FAST 4.5
1 min cooldown: walk 0% incline 3.5


The incline work kicked my BUTT !! 


Circuit blast: 15 reps x 2 sets
Seated rear delt row
Seated low row
Seated one arm row w/ torso twist
toe touches on bench w/12lb medicine ball
russian twists on bench w/ 12lb medicine ball 


Total: 50 minutes
Calories burned: 486
Heart rat max: 186 (WOOO!!!)


After i worked out, I foam rolled, did 1 set of ab exercises, and stretched for 10 minutes. Definitely put me over 500 cals.
In and out of the gym in an HOUR! perfect for a Sunday


Post-workout chocolate banana bowl
--1 scoop vegan chocolate protein
--1 small banana
--1/4c oat bran


directions: heat the oat bran and banana together (2-3mins microwave)
take it out, mush the banana around with a spoon or fork to blend it with the oat bran
add 1scoop protein, and just enough water to mix the powder in. The oats will absorb more water as you continue to stir, so just add liquid conservatively until its the consistency you like. YUM. 


purpose of each ingredient:
--banana: high glycemic index carb, aka fast-digesting, will get into your muscles faster to repair post-workout
--vegan chocolate protein: I'm entirely milk-intolerant, and can't use WHEY protein...which I would recommend to anyone who is NOT milk-intolerant because of its fast-releasing protein complex. Whey is a dairy-derived protein powder, and is FAST-ACTING (like high glycemic index/ simple carbohydrates,) and therefore is said to be more effective for post-workout, since there is a short window of time (no more than 45 minutes) to replenish your body to assist in muscle repair. The protein also counteracts a spike in blood sugar that could possibly be caused by a high glycemic index carb. However, this isn't likely with something like bananas because they do contain fiber, which stabilizes blood sugar.
--1/4c oat bran: a serving of oat bran is 1/3c, but since the primary post-workout carbs are coming from the banana, i cut the serving down, especially during this "diet" phase I'm in. Oat-bran is a complex carbohydrate, contains 7g protein and 6g fiber per serving. It is slow-digesting, and keeps you fuller, for a longer period of time, because it takes longer to digest. I put this in my post-workout meal to make it a complete meal that keeps me full for about 3 hours. The 2 hour time period after a workout is the best time to get carb intake because your metabolism is elevated, and is working to repair the muscle stress and tear from the workout.


The reason there's no PHOTO of my amazing banana chocolate creation, is because it just looks like weird brown oat bran. not exactly enticing. 
Don't like bananas? Other good high GI post-workout fruits include: pineapple, mangoes, dried fruits like raisins. Find one you like! 


Happy Sunday ! 
xoxo