Sprint 2 the Table

Appetites and Adventures

A New Challenge + Protein Powder Review

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A new fitness goal has been set.

The magazines I tend to read are full of health and fitness advice.  One such mag is Muscle & Fitness Hers.  they feature some great workouts, but my favorite parts are always about the figure competitors.  The ladies in those competitions blow me away – they are smaller and less and vascular than bodybuilders, but have a physically fit/well-balanced physique.  Getting to that level of health has long been a dream for me.

Last week I took action to reach that goal.  I joined and gym and hired a trainer to help ready me for a competition. 8 days (and a chunk of money) later, I’m on my way with a custom workout schedule, a diet plan, and a whole lot of support and encouragement.

I’d met with trainers before, but after talking to this gym I knew it was the perfect fit.  Despite the fact that it’s 30 miles away.  House of Payne is a serious gym – none of the “see and be seen” BS.  They offer everything I need from training to posing classes!

My first workout with the trainer was legs and butt last Monday.  I wasn’t able to lower myself to the toilet without a firm grasp on the counter until Friday.  Good workout, no?

One of the most challenging things about training is the food.  In addition to not being allowed booze (*whimper*),  I am aiming to get 150g of protein a day over the course of 7 meals (basically, I eat ALL the time).  I have to gain weight and some serious muscle!  This is especially difficult on a vegetarian diet – it involves a ton of Greek yogurt, egg whites, cottage cheese, beans, tofu, and tempeh.  The heavy rotation of dairy, beans, and soy gets old, so look forward to a couple of protein powder creations each day.

Which brings me to the next topic – the loot I returned home to after the Chile trip!

I thought it was Christmas in July… errr… June

I was given the opportunity to sample and review a variety of GNC and Vega protein products through  Fitfluential!  If you’ve been reading my blog, you know that I have always been a stickler for getting my post-workout 20g protein in to build muscle and aid in recovery.  Protein shakes are a great way to do that – especially if you find it hard to eat solid foods after a hard workout (like me).

Below is the line up of powders I received, pics and some quick thoughts.  I made them ALL into green smoothies with spinach and banana for 2 reasons.

  1. 80% of the time I ingest my protein powder in green smoothie-form, and
  2. I wanted to “test” them all with the same base (fair and balanced!)

The Smoothie Base Recipe:

  • 1 scoop protein powder
  • 1 C spinach
  • 1/2 large Banana
  • 1/2 in piece fresh ginger
  • 1 tsp cinnamon (or 1 4-5 inch cinnamon stick)
  • 1/4 C unsweetened almond milk
  • 7-8 drops vanilla liquid stevia
  • Ice

1. GNC Casein – Vanilla flavor:

Slow digesting, making it perfect between meals or before bed for overnight muscle repair.

I am a big fan of casein; however, this one is a bit gummy/slimy.  I even tried the smoothie sans spinach to see if it would help the texture.  Notsomuch.  The flavor is great, and I do think having it in a smoothie at night contributed to my being able to getting out of bed in the morning.

2. GNC Egg – Chocolate flavor: 

Great for breakfast, and for the lactose intolerant; consume just before or after workouts.

This one is a favorite.  I’d never tried an egg protein powder before, and I really expected it to be slimy too.   Quite the opposite!  Great texture and a natural-tasting chocolate flavor.

3. GNC Whey – Vanilla flavor: 

Fast absorbing; consume just before or after workouts.

This one also has a great texture when blended in a smoothie.  You can tell it’s a “protein powder vanilla” flavor.  I’m totally used to it, but if you’re new to powder it can take some adjusting.  Add a cap of vanilla or almond extract and it will be just fine.  I also tried it mixed with water just for fun… and remembered why I always make smoothies.

4. GNC Soy – Chocolate flavor:

A plant-based protein; good pre-or post-workout, or as a snack throughout the day.

I’m a sucker for chocolate.  This made an awesome midnight snack while I laid on the couch lamenting my sore glutes.

5. Vega – Vanilla flavor:

Another plant-based protein; within 30-90 minutes of working out, or to recharge/repair.

This was my #1 vanilla-flavored pick.  The plant-based powders tends to taste a bit more natural to me.  I had tried Vega a couple of years ago and didn’t care for it  – their new formula is awesome though!  Perfect texture and just the right amount of vanilla flavor.  One warning – if you are sensitive to salt, it is a bit on the salty side.

These products were sent to me for review purposes. All opinions are my own.  Like I could ever keep them to myself.

Thank you again to GNC, Vega and Fitfluential for the opportunity!

***

20-25g pf protein per meal is hard… but I already notice a difference!  Now I just need a sponsor… anyone? 😉

Have you ever tried to amp up the protein on a veggie diet?  Any new ideas are welcome and appreciated! 

What is your favorite protein powder?

Ultimate Veggie Trail Mix

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It would be impossible to make this dish any more healthy.

Filled with raw, fresh veggies, you would probably ascend into some new level of raw health food heaven if you ate it all in one sitting.  Either that or have some serious gas.

When I saw this recipe for a Detox Salad from Angela @ Oh She Glows, I knew I had to make it post-Chilean tour of gluttony.  In my version I use her base of cauliflower and broccoli, but added some extra nutrients with kale and mushrooms.  I love the meaty earthiness the mushroom adds!

To dress the veggie mix, I used fresh lemon juice and my new Chilean spice blend, merkén.  You can read more about it here, but it’s basically a mix of red chilies, coriander, cumin, and salt.  Spicy and smokey!  The other blend in the pic above is a sea weed flake mix: dulse, laver, and sea lettuce.  I picked it up a Whole Foods recently and am addicted to the briny, slightly sweet flakes.

All mixed up it looks like trail mix, hence the name.  However, I wouldn’t recommend adding chocolate in this type of trail mix. 🙂

Recipe at the end.

I finally have workouts to recap!  This week I was back on it full-blast.  I’m embarking on a new fitness endeavor… after my first leg/glute workout with a trainer on Monday, I was so sore that I could barely walk until Friday.  At one point I (slowly) lowered myself to the floor to do push ups, gave up at 40, and then just laid there in downward dog for a sold half hour.  More this new punishment journey tomorrow!

Today I am sore from playing 4 softball games in 90 degree weather.  I drank 150 oz of water and I STILL had a headache until bedtime.  At least I my socks looked cool.

Workout Recap (6/18- 6/24):

  • Monday – Ab Ripper X, Legs/Glutes (w/ trainer), 40 push-ups
  • Tuesday – Tris/Chest, 1.5 mile walk, 100 push-ups
  • Wednesday – Shoulders, 3 mile walk, 100 push-ups
  • Thursday – Biceps, 3.5 mile walk, 100 push-ups
  • Friday – Back/Tris (w/ trainer), 2.5 mile walk
  • Saturday – Butt/Shoulders, 20 min bike ride
  • Sunday – 4 softball games

The Ultimate Veggie Trail Mix - this might be the healthiest thing you could put in your mouth!

Ultimate Veggie Trail Mix

  • 1 small head broccoli, stems removed
  • 1/2 small head cauliflower, stems removed
  • 1 large carrot, shredded or finely chopped
  • 2 large kale leaves, finely chopped
  • 5-6 baby bella mushrooms, diced
  • 2 T red onion, minced
  • 1/4 C pumpkin seeds (pepitas)
  • 1 T fresh rosemary, finely chopped
  • 1/4 C fresh lemon juice
  • 1/2 tsp merkén (or mix of smoked paprika, coriander, cumin, and salt)
  • 1/2 tsp garlic powder
  • Dulse or lavar flakes (optional)
  • 4-5 drops NuNaturals orange liquid stevia (or other sweetener, to taste)
  • S&P, to taste

In a Vitamix or food processor, process the broccoli until fine. Place in a large bowl.  Repeat with cauliflower, then with carrots.

Stir in kale, mushrooms, onion, pumpkin seeds, and rosemary.  

In small bowl, stir together lemon juice and seasonings to taste.  Pour over salad and mix well.  Allow to marinate at least 1 hour before serving.

Makes ~5 cups.

Approximate nutritionals: 94 calories, 5.9g fat, 8g carbohydrates, 2.7g fiber, 2.6g sugar, 5.1g protein.

***

I brought this trail mix to the ball field for lunch.  Amazingly, people didn’t stare.  They must have been too busy having heat strokes.

Have you made any good blogger recipes lately?

What was the highlight of your weekend?

The Plus One Workout

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Vacation is almost over!

Clearly I’m sad… but already inspired to get back home and hit the gym.  Today’s guest post from Lindsay @ The Lean Green Bean will be first on my list to do!  This girl is a workout rockstar.  The workout she has put together kicked my booty (I cheated and tried it early 🙂 ).

Post-Lindsay butt-kicking workout

I am totally honored that she wrote one just for me!  Having tested it out, I can tell you that it’s 22 minutes of heart-pumping, sweat-inducing awesomeness.  Try it.  I dare you.  You might even brave a bonus round…

Hello fellow Sprinters!  My name is Lindsay and I blog over at The Lean Green Bean.

I’m so honored to be here guest posting for Laura today.  We have been connecting online through our blogs for a while now, and we had the privilege of finally meeting a few weeks ago at Blend Retreat!

Laura, Heather, and Lindsay

Laura is totally adorable and we get along SO well because we both share an overwhelming love of food and fitness!  In fact, Laura is one of my biggest workout fans!  (Editor’s Note: I am!  Lindsay has the best ideas!)  She’s always encouraging and motivating me and she’s tried out so many of my workouts…which I love!  Also, she’s in way better shape than I am and can usually kick my butt at any workout.  (Editor’s note: That’s just crazy talk!  Lindsay is in amazing shape!)

So, when she asked me to guest post, I knew I wanted to put together a challenging workout for her.  Before we get started, please keep in mind that I’m not a personal trainer. I just like to work out…and I like to share my workouts. Please check with a doctor before starting a new fitness routine.

For this workout, I chose not to use a specific number of reps for any of the exercises.  I tend to go for workouts like that when I really want to challenge myself because they allow you to push yourself as hard as you want to.  Essentially you’re competing against yourself and the clock, instead of just doing a set number of reps.  Perfect for a competitive person like Laura!

Ready for your workout?

CLICK HERE for a video of pendulum lunges.

CLICK HERE for a video of suicide planks.

This workout is great because it forces you to work just as hard, if not harder, in round 2 as you do in round 1.  I’m not gonna lie…it’s rough!  And that wall sit at the end just might kill you.  But if it doesn’t – it’s making you stronger. 🙂  (Editor’s note: She’s not kidding.)

Proof that it didn’t kill Lindsay!

Have fun!  And a big thanks to Laura for letting me take over her blog today!

Stop by The Bean for more workouts and some delicious recipes!  I love making new friends.

–Lindsay–

***

So far Chile has been full of a lot of walking, but nothing like these workouts.  I’m loving the down time, but can’t wait to get back and run through a few good sweat-sessions!

Are you a fan of these HIIT/tabata-style workouts?  What’s your favorite one to do?

Did you try this one out yet?  What are you waiting for?!

A Little Change Is Good

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I’m taking a vacation from food and wine…

… or I’m sure I will when I get back.  There’s really only so much red wine and rich food one can eat.  Who am I kidding… I’d keep going as long as my wallet would allow.

My girl Lauren can through with a post that is sure to inspire some fitness.  She certainly inspired me!  I couldn’t WAIT to meet her at Blend – any one that works full time and teaches 2 types of fitness classes is a hero to me.  The fact that she had a local brewery tour organized confirmed that we would be fast-friends.  Today she brings a guest post with one of my new favorite forms of exercise – Tabata.  I have a Pinterest board full of ideas, and Lauren has a few more for you here!

Hello! I’m Lauren, author of the blog Oatmeal After Spinning. I’ve been a loyal reader of Sprint 2 The Table for a while now, and was so happy to actually meet and hang out with Laura at the Blend Retreat last month (wow, Laura – can you believe it’s been a month??).

Like Laura, I’m a big fan of good food, wine + beer and a great kick-butt workout. But, I have to admit – I’m a creature of comfort. I tend to fall into a comfortable routine and just stay there, because, well… it’s just easier that way.

I’m a Spinning and Bodypump instructor, and teach a minimum of 4 days a week (with back to back classes on two of those days). Because of that, I kind of got stuck in the same routine. On the days that I wasn’t teaching, I would usually just go zone out on the elliptical for an hour, since that didn’t take a lot of mental energy as compared to teaching a group exercise class. I was doing the same thing, week after week, and not noticing too many positive changes in my body.

While at the Blend Retreat, I participated in two bootcamp style classes. I had done similar workouts before, but had forgotten how much I loved them! I loved that I could get such an intense workout in a shorter amount of time – and that it was fun!

The fitness part of the bootcamp is really great. There’s a new workout posted each morning, and each is less that 30 minutes. I’ve been learning so many great new exercises through the program, and will continue with using many of the workouts long after the 12 weeks have ended.

My absolute favorite “new to me” discovery is Tabata style workouts. Tabata is a style of high-intensity interval training. The goal is to work at an extremely high level of intensity for a short amount of time. Each exercise is performed in a 4-minute interval, which consists of 20 seconds on, 10 seconds off, 8 times. There’s a good article on Shape.com here.

You could add 1 or 2 Tabatas onto a regular workout routine, or do a combination of them for your entire workout. The FitMixer bootcamp combines 5 Tabatas together, with one minute of rest in between each for a total of 25 minutes. And let me tell you- that 25 minutes is all you need!

I’ve even started creating Tabata workouts of my own to do before I teach class. I like a combination of different exercises that hit all of the major muscle groups, like this:

  1. Squat Jumps
  2. Push Ups
  3. Burpees
  4. Supermans
  5. Mountain Climbers

Editor’s Pictorial Note:

These types of workouts are really great for anyone who is short on time (and who isn’t?) or wants to constantly change up their routine. I’ll tell you from experience (from someone who is quite guilty of this) it feels great to break out of my comfort zone!

***

Actually, I may do this in my hotel room today… 50 seconds on, 10 seconds rest is my fav “strategy.”

Do you like Tabata-style workouts?

What is your favorite body-weight move?  Burpees?  I love-hate them.  So effective, but so painful.

Habit Formed

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Hiking is habit-forming.

Ever since the awesome hike in Boulder at the Blend Retreat, I cannot get enough!

This weekend I took off for North GA to a place called Tallulah Gorge with Heather, Kirk, Lindsay, and Nancy.

The gorge is a 2 mile long, 1000 ft deep canyon about 90 miles north of Atlanta.   They even have a suspension bridge and  a sliding rock!

Photo Credit: Heather/Kirk

After the crazy hike to the bottom (think lots of sliding down rocks on my butt), we were wishing we’d thought to bring swimsuits so we could use the rock waterslide!

Next time it’s on.

See the bottom right pic in the collage above?  That’s a snake skin.  Snakes are the only downside to hiking…

One 4 mile round trip and about a million stairs later, we were STARVING.  Like good bloggers, we already had a lunch spot picked out.  By we I mean Heather.  Anytime she picks a place you know it’s going to be good.  Grapes & Beans (not to be confused with frank and beans) in Clayton, GA was no exception.

Small town cafes can be surprisingly good!  They had a gorgeous patio where we ate while listening to jazz music.  As an appetizer we shared a delicious curry hummus (hummus + curry = win).  For my entree I had a portobello pita sandwich with mixed greens, tomatoes, carrots, and herb-garlic tofu dressing.

Yes, the dressing was as good as it sounds.

Wednesday I leave for Argentina.  Exercise there will consist of mostly sight-seeing/walking/jogging.  I love my weight though, so these next few days I’m going to squeeze in some good strength training workouts.

This past week I had a decent week of workouts on top of the hike, so I treated myself to a rest day Saturday.  I’m beginning to appreciate their value, and so is my body.

Workout Recap (5/28- 6/3):

  • Monday – 4 mile run/walk, Back, 100 push-ups
  • Tuesday – Personal trainer (full body), 5 mile run/walk with Carol
  • Wednesday – Bis/Back with plyo, 3 mile walk, 100 push-ups
  • Thursday – Shoulders with plyo, 3 mile run/walk 100 push-ups
  • Friday – 3 mile run, Ab Ripper X, 100 push-ups
  • Saturday – REST
  • Sunday –  4 mile hike, 100 push-ups

***

Having worked 60+ hours in the past week, I’m so ready for vaca that it almost hurts.

Are you afraid of snakes?

Do you take rest days regularly?  Have you found them beneficial?  I need encouragement.

An Accidental 7 Mile Hike

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What started out as a 4 mile hike turned into 7.

I was so inspired by the hike we took during the Blend Retreat that I couldn’t wait to explore some of Georgia’s trails.  My partner and crime and I took off for Kennesaw Mountain, the scene of a few bloody Civil War battles.

Despite it’s history, the mountain is quite beautiful.  The views of the skyline along the way are stunning, and you run across several historical sights, structures, and cannons.

Naturally, I had to pose on a cannon labeled “keep off.”

We wandered about, having a great conversation.  Such a great conversation that we almost missed seeing a deer!  She literally ran right across our path!

We were following our intended trail as best we could without much signage.   Well, without much useful signage.  We missed the first turn off for our planned loop.  Oops.  

See the pic below?  Those arrows didn’t appear to be pointing to any logical paths.

Thankfully, we had provisions – the extra 3 miles weren’t so bad after all.  In fact, I’d like to do it again and make a 10 mile loop!

A few saving-graces:

1. We were well-rested.

2. Provisions were provided (thanks Blend Retreat goodies – that ProBar hit the spot!).

3. I invested in trail running shoes.  They aren’t hiking boots but the extra traction was perfect for me.

4. My ego is huge.  There is no way I’d ever a) admit to taking a wrong turn or b) give up.

5. Amino Energy.  This stuff works.  I swear by it. Post Cinco de Mayo, thankyouverymuch.

 

***

Always a glutton for punishment, I’m going hiking again this weekend!

Do you like to hike?

Have you use BCAAs or other “workout” supplements before?  Who has ‘roid rage?

Memorable Memorial Day Weekend

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Does blogging count as working over a holiday weekend?

I couldn’t wait to share a few highlights!  In case it does count as working, I’ll play it safe and keep this one short.  Literally.

1. Just when you thought it couldn’t get shorter…

I got my hair cut again.

I HAD to do it to prepare for Argentina. 🙂

Karen  @ Lava Hair Studio rocks my world.  She’s my longest relationship – we’ve been together nearly 5 years.

2. My sister isn’t the only artist in the family.

Sort of.

Heather invited me to one of those drink-and-paint places.  I was skeptical (I’m NOT artistic), but it was SO much fun!  If you have one in your area, I’d recommend trying it out for a fun girls night.

Thank you so much for a great evening Just for Giggles!

3. There was a first:

I ordered a seafood entrée for the first time in a restaurant.

One of my best friends and I met for dinner at a local spot called Haven.  It was a great meal!  We split some apps and a seafood entrée: a white grouper with zucchini, pole beans, cranberry beans, and a carrot-fennel salad.

4. Quality pool time.

Complete with a Todd-jito: strawberries, mint, vodka, limoncello, and a bit of powdered sugar and ice.  Tasty.

Check out the bottom pic.  Doesn’t the water fountain thing make it look like the guy is peeing?!  Yes, I’m that mature.

5. Best.  Yogurt.  Ever.

The Yogurt Tap in Decatur, GA is the BEST fro-yo.

I’d tap that.

It’s local, made fresh in the store from in-season fruits, and they are now offering a dairy-free almond butter flavor.  If you’re in ATL and haven’t tried it… you don’t know what you’re missing.

A holiday weekend and an ACL tear doesn’t mean I’m taking a holiday from working out!

Yesterday began with a soon-to-be disclosed workout designed especially for this blog by Lindsay.  It’s going up as a guest post during my travels next week.

Post-Linsday butt kicking

Workout Recap (5/14 – 5/27):

  • Monday – Quick Cardio Circuit, Back/Biceps w/ plyo, 100 push-ups
  • Tuesday – P90X Plyo
  • Wednesday – 5-4-3-2-1 workout (2x), Wednesday workout, 100 push-ups
  • Thursday – 100 push-ups, REST
  • Friday – Shoulders w/ plyo, 100 push-ups
  • Saturday – Tris/Chest w/ plyo, 2 mi jog
  • Sunday –  Lindsay’s workout, Ab Ripper X, 2.75 mi run/walk, 100 push-ups

***

I’m going to state the obvious: I vote every weekend be 3 days long.

How has your long weekend been?  Did you workout?

Do you still laugh at juvenile things?  I don’t think I’m growing out of it.

ACL Tear + WIAW

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It doesn’t happen often, but yesterday I almost cried.

It took me 2 months to get into the ortho Dr., but I finally made it.  After an hour-long wait (grrrr…), I was called back to the exam room.  The Doc was great (he’s a talker, which explains the wait).  He does a lot of work on the Atlanta Braves, among other sports teams.  Unfortunately that resume didn’t lessen my injury.

The Dr. actually said I was pushing my body to the extreme… and that made me feel proud.  Isn’t there a quote about taking up too much room if you’re not living on the edge? 😉

It turn out that the pain is my left knee is due to a torn ACL.  I always thought that when you tear an ACL you couldn’t even walk!  Apparently there are varying degrees of tears.

Next step is to go for an MRI to confirm the extent of the damage – he’s betting I have some lateral meniscus repair work that needs to be done too.  I can’t even get in for that consult until late June (hazards of choosing a popular Dr.), which puts me having surgery around August.  4-6 months after that I’ll be back in fighting shape.  That’s 2013.  Ugh.

Nonetheless, I’m pretty depressed.  I was hoping it was just a strained something.  At least I have What I Ate Wednesday to make me smile. (Jenn, can I get  a hug??) 

Check out my eats below; then click here to hope on over to our host – Jenn @ Peas and Crayons – to see what everyone else ate Wednesday (or – more than likely – Tuesday).

Breakfast:

I was told that plyo probably isn’t be best thing for me to be doing with a torn ACL (that explains all the knee pain after…).  Good thing I got in one last P90X Plyometrics workout pre-doctor visit this morning!

I re-fueled with a Laura-style Frapp: loaded with protein and spinach!  Yes, it looks weird.  But it was good.

Green Protein Frapp

  • 1 C chilled coffee
  • One scoop vanilla protein powder
  • Giant handful spinach
  • 1.2 large banana
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1/8 tsp guar gum (to thicken)
  • Ice

Lunch:

Salad.  In a box.  It seems simple, but eating right out of the container make me happy.  If only I could get a salad into an almost-empty PB jar.

In my box:

  • Mixed greens
  • Asparagus
  • Cauliflower
  • Cucumber
  • Tempeh croutons (lemon-pepper tempeh, sautéed in a pan and cooled)
  • Hummus dressing (1 T spinach hummus + 2 tsp apple cider vinegar)

Dinner:

I’ve been eating almost totally vegan since the Food & Wine Festival gut-buster.  The availability of local farm-fresh eggs at this weekend’s farmer’s market in the park was too much to pass up.

Dinner was an egg scramble with hatch chili salsa, sautéed kale, Daiya pepper jack cheese, red pepper flakes served over a sprouted grain tortilla.

Snacks:

There were many, but I was too depressed and too busy at work to take pics: lots of cashews, kombucha, dried sea weed, Think Thin bar… and some other depression-snacks stuff I can’t remember.

***

Have you ever had knee surgery?

If you are vegan/vegetarian, what food do you “miss” the most?  If you’re NOT , which food most keeps you from trying (if any)?

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