Today was the first day of my quest to get back on track for nutrition and fitness (sounds better than diet and exercise, right?) for one week. It went very well, and I’m quite proud of myself. Here’s how it went down.
Fitness
I started the day with a morning 30 minute total body workout. This consisted of wide squats, narrow squats, forward lunges, reverse lunges, plies, side crunches, push ups, reverse crunches, oblique twists, and regular crunches. My app told me I burned 173 calories, although that feels very low. I have a feeling Advil will be my friend tonight.
Hydration
I had 20 ounces of a zero calorie electrolyte drink prior to my workout and 80 ounces of water throughout the day. That’s quite a bit of hydration, but it is summer in the south and I did spend a few hours outdoors so I don’t think it’s too much.
Nutrition
I started with 2 cups of coffee this morning, each with 2 tablespoons of half and half (80 calories total). Breakfast was Greek strawberry yogurt (100 calories), 1/4 cup granola (89 calories), and a plum from the farmer’s market (30 calories) for a total of 299 calories for breakfast.
Strawberry Greek yogurt, granola, and a plum from the farmer’s market
Right after my workout, I had a banana (105 calories). Because I always think it’s a good idea to eat protein with every meal, even snacks, I had a piece of cheese as well (70 calories) for a total of 175 calories for my post workout snack.
For lunch I had a turkey and cheddar sandwich on thin sliced wheat bread with 1 teaspoon of Dijon mustard (225 calories) and a salad made with roasted beets and goat cheese on romaine lettuce with my homemade balsamic vinaigrette dressing (190 calories) for a total of 415 calories. I was very excited about my salad because both the goat cheese and the beets came from the farmer’s market.
Roasted beet and goat cheese salad made with farmer’s market ingredients
I just love using locally grown and made products.
Dinner was steamed green beans (35 calories), a Weight Watchers frozen entree (280 calories) and some mango slices (68 calories). I was also able to round the meal out with a “dessert” of sorts and had 2 mixed berry Newtons (100 calories) for a total of 483 dinner calories. I took the easy way out for dinner because I spent so much time today prepping my food for the week. I think it’s so much easier to stay on track when my food is all ready to go during the week and I don’t have to think about or prepare too much.
So for the day, I had a total of 1372 calories minus the 173 calories I burned with my workout (again, not sure that’s accurate) for a net intake of 1199 calories.
Summary
I felt great after my workout, my hydration was right, and I feel good about my nutrition for the day. I feel like I had a good balance between protein, fruits and veggies, and good carbs. I also feel great about the fact that I have my food prepped for the rest of the week. I think it’s important to set yourself up for success. I’m looking forward to another salad with beets and goat cheese tomorrow. I’m also going to try really hard not to weigh myself until next Sunday. I usually weigh myself every morning, so it’s going to be hard not to step on the scale.
I’m already looking forward to my 4 mile run on Saturday. I’m hoping to find that by getting and staying on track this week, I’ll lose that sluggish, legs-of-lead feeling and I’ll feel more fit and focused.
What are your best tips for ramping back up after an off-season?
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I’m raising funds as a charity athlete for the kids of St. Jude Children’s Research Hospital. If you’d like to make a donation, please visit my personal fundraising page here.
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