Miles
ridden this week: 40.6( not so
impressive day 1)
9 hours of sleep! needed that after a rough night Sunday to
Monday. So I was not up at 5am but was
up by 6. Today is not a big day(of
riding) and the goal is steady all week,
but vigilant. 16oz of water (before) my
coffee with a bit of Boulder Salt -
perfect blend of electrolytes (or so he says): Potassum 150mg,
First
time used it i put in a teaspoon and spewed it back into the sink (read
directions much) I'm going to try today on the bike with my favorite Nuun for
some flavor. I think the 2 together are
a good combo.
 |
| no judging the photo- I am not a food blogger nor do I play one on TV |
Breakfast
- bowl of overnight oats. 1 container
ea: blueberries, blackberries,raspberries, roughly 2 cups organic oats, 1 c
vanilla almond milk, 1 cup water, 4T maple syrup, cover shake and ready to eat.
Worked
90 min. Mobility 16 minutes, 20 min brisk
trail hike with the pups and off to ride.
 |
| Thank you Liz for joining us on day 1 :) |
40.6
miles- chill ride with Leslie and Liz.
Got home.
Pulled off a 10 min work call dong couch stretch, squat stretch and hip flexor
stretch. 2:30 plank- that was HARD! + push ups/mountainclimber and tricep dips (
all for the PA plank/arm challenge we have going on)
Shower
+ quick food. Last night left overs
re-heated + added egg + roasted sweet
potatoes from last night- whole food, ez and good! Back at work...
It is
so easy to roast veggies ( I buy all organic)
- they roast much better when dry - so plan a bit and wash and let them
air dry (or you can use a hair dryer like I saw Leslie to one time with kale)
brussel
sprouts- washed and trimmed in a bag
from TJ. Cut in 1/2 or 1/4's if they are
big
asparagus
- washed and cut
mushrooms
- washed and cut into small chunks
sweet
potatoes- peeled washed and chopped
6
garlic cloves diced
Tossed
in coconut oil ( I microwave it to liquefy)
with salt
Big
roasting pan - if the veggies are not piled up the roast better. 30 min @400. mix up at 15 min. Last 5 min I open oven to let out all steam,
move to top rack and broil 5 min to crisp.
I throw roasted seeds on top for some flavor and protein.
Left
overs - throw in a pan, heat up and drop an egg on top and that was lunch. NO picture as I was hungry :)
#dbj
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