Targeting your glutes and hamstrings

more soup and crackers w. hummus prior to teaching zumba

Tonight's class was definitely better than yesterday's. I just have to remember that I can't please everyone-- must please myself first! It sounds selfish but if I look at it the other way around, I'll always end up miserable knowing I didn't do something different for SOMEONE else. Sigh..inner peace is all I seek..
Speaking of inner peace: here's an affirmation for today from TDL.
http://www.thedailylove.com/

TODAY'sAFFIRMATIONS

I approve of me.

 

I live my own authentic life from the inside out.

 

Did I mention, I approve of me.

I was planning on cooking up something already "ready made" but T made a great suggestion of kabobs

sometimes this no carb thing isn't such a bad thing! Okay.. so maybe a platter full of meat is a bad thing but last night it just tasted SO GOOD!!

the spicy red sauce and a lil bit of garlic yogurt sauce to counterbalance all that heat!

T'was mighty tasty!

I made some french toast for breakfast to break out of the routine of eggs n hummus.

• 1 egg
• splash of vanilla
• pinch of cinnamon
• 1 tsp sugar
• 1 tablespoon 1 tsp flour
• 1/3 cup milk

Mix well, dunk bread, place on hot skillet, set of fire alarm before 8 a.m., and ENJOY :)

http://allrecipes.com/Recipe/fluffy-french-toast/detail.aspx

I think I needs me some Sports Direct anonymous.. gone are the days of needing to buy black work pants and in are lots and lots gym gear. It's for my job--- I swear ;)

In the bag:

• 2 nike sports bra
• 2 nike shirts
• 2 nike dri fit pants

I would also like to find a job at Nike just so I can score discounted swag.

My package yesterday also included more Zumba clothing.

You can't teach unless you look the part! Well that's not true really but I swear it makes doing it more fun!

Thank god I got the large because these tanks run small!!

I also ordered my first pair of Zumba pants and they fit wonderfully!! I love the elastic waist band that doesn't cinch at my love handles. Hate it when pants do that!! I also don't know why I ordered the mesh top because its completely see through. Either I'm going to have to wear a tank top underneath or just go sports bra commando!

after Sports Direct, I stopped by Pret to pick up lunch that I ate at approximately 11a.m. ha! I musta been hungry!!

the usual tuna and cucumber sandwich w. a side of popcorn. It definitely hit the spot!

Fitness bit of the day: From The Men's Health Big Book of Exercises

Glutes and Hamstrings

The bonus benefits of working your G&H are: 

• Great calorie burn: Since the glutes are your biggest muscle group, they're also one of your top calorie burners

• Better posture: Weak glutes can cause your hips to tilt forward. This puts more stress on your spine. It also pushes your lower abdomen outward, making your belly stick out.

• Healthier knees- Your ACLS rely on your hamstrings to help them stabilize your knees. Having a strong set of hamstrings can help your ACLs do their job and lower your risk of injury. 

Some exercises I like doing that targets the glutes and hamstrings are:

• Hip raise with feet on swiss ball
• Single leg hip raise
• Swiss ball hip raise and leg curl
• Barbell deadlift
• Back extension
• Dumbbell straight leg deadlift

Did you know that changing the direction of where your toes are pointing while doing exercises such as the swiss ball hip raise and leg curl can target your hamstrings in different areas? Pointing your toes outward emphasizes the hamstring muscles on the outside of your leg and pointing your toes inward targets the hamstring muscles on the inside portion of your leg.

Song of the day: Alicia Keys "What it feels like to fly"

Zumba struggles

snack before subbing Zumba.

asparagus soup (with siracha squeezed in!)

oat cakes with aubergine pesto

 

these wheat free crackers don't really taste like anything but the hearty texture is starting to grow on me-- plus it just takes on whatever flavor is on its topping. 

Dinner:

sauteed broccoli and zuchinni

Bigham's sweet and sour chicken PLUS spinach

look ma no rice! I've been doing pretty well this week with not eating complex carbs at dinner. Who doesn't like a side of rice or potatoes with their meat? Its a habit I'm trying to kick! I have to admit though that I did have a glass of white wine after my horrific night yesterday. On the way to Zumba (pointlessly rushing to get there early) I spilled my drink all over my bag and got my new book, cds, and wallet SOAKED with sticky powerade grrrr. To top it off, I thought the class I subbed didn't enjoy my class. I'm trying my best to not be so dang sensitive.. its just hard! I'm only human :)

Breakfast

mmm.. I'm so glad coffee is back in my life :-)

Workout: POP pilates Bikini Workout @ http://www.blogilates.com/
Protein smoothie:

My package came today!! T ordered me a long distance lens for our my Nikon camera. Sweeeeet!!! I'm also enrolled in a master 2 hour photography class in a few weeks that will hopefully teach me how to use my camera @ http://www.vanitystudios.co.uk/
ha! I've sort of just been pointing and snapping. I'm assuming there's some sort of order to this photography business.

Agenda: read, teach, relax

The Big Book of Exercises

Day 2 and so far so good on sticking to the list of rules I made for myself :-P In all seriousness, the list isn't exactly written in stone but its definitely helping me make smarter eating choices.

after rehearsing some zumba routines, I had some sliced strawberries with cottage cheese and agave nectar. The agave syrup gave this the sweetness I was craving!

while making this concoction, I accidentally dropped the tub of cottage cheese on the floor. Sad face :(
Guess its no more cottage cheese for me until our next Ocado order!!

lunch was a huge plate of leftovers. Maybe I should have included something on my list regarding portion size, EEP!

I had my breakfast cookie prior to teaching zumba. It was good but I forgot to add in some sweetener the recipe calls for like stevia or maybe even honey. Whatever bite I had with raisins was perfectly sweet though!

After teaching and going to my salsa class, it was already 9:30 and I purposefully "accidently" stopped by Subway and got a turkey sub sandwich. I must've had a change of "no complex or refined carbs for dinner" heart because I made eggs (1 whole egg, 2 egg white) scramble with broccoli and hummus. The combination was really satisfying and delicious!

so glad I decided to go for this lighter meal except I forgot broccoli=fiber=tummy bloat. Today I have this little pudge in my tummy that won't go away.

Breakfast of champions this morning!

more of the usual w. a side of mangoes and blueberries

I made a morning trip out to Waterstones, a UK bookstore to pick up some more reading material.

I know I'm not a man but seriously, there was a lack of good female strength training books. The BIG BOOK of exercises has different moves to target each muscle in the body. It's quite comprehensive! In case you didn't know, I'm a fan of anything Men's (or Women's Health) and it doesn't hurt that there are colored pictures in there ;) ha ha ha.. I also picked up Patrick Holford's ONB-- The book is huge!! I'm going for an open house this Saturday to ION, the institute Holford founded in 1984. According to the book, it's the largest training school in the UK to offer degree-accredited training in nutritional therapy. I'm super excited to check it out!

Snack prior to PUNCH class:

I'm extra hungry these days that even breakfast won't keep me full til lunch!

I gobbled down my turkey sub from last night after class. As expected, the bread was soggy and the entire sandwich not very tasty but it did the job :)

 

 Agenda: read the ONB, substitute teach a Zumba class in Kentish town, RELAX!

Dogs need love too

Teriyaki beef for lunch

all those veggies come w. the Teriyaki beef-- makes my life so much more simpler :)

sauteed peppers w. evoo, salt and pepper. The sweetness of the peppers really shine through w. the minimal seasoning.

After lunch, I spent most of the rainy afternoon finishing The Help. It was such a GREAT book. I highly recommend it and btw.. grab some tissues. Either I'm PMS'ing or it really is that much of a tear jerker!

Dinner:

more Bighams..

I made sure to prepare lots and lots of veggies so I wouldn't feel a huge void of no carbs at dinner :( I usually eat something like pasta or brown rice w. my main but its time to change that rule!!

I added some spinach to the Moroccan chicken tagine for more substance

sauteed veggies in evoo, sesame oil, soy sauce, and siracha

T's plate: I added some brown rice to his plate because I think its unwise for him since he's so big (in a good way) and he needs those extra calories!

The trick is to make yourself think you're eating a lot of food. Technically this is a big plate but half of it is veggies!

Dogs need love too yo!

don't mind that huge mess she's making on the couch, argh!!!

After dinner, I watched another movie.. I'm on some movie kick or somethin..

It was actually kind of enjoyable.. I wouldn't watch it again per say but I thought it was light hearted and cute!

I also made a breakfast cookie for a snack tomorrow before I teach zumba. Recipe courtesy of:
http://fitnessista.com/the-fitnessista-cookbook/the-breakfast-cookie/

• 1/3 scoop oats
• 1 tablespoon almond butter
• 1/2 scoop chocolate protein whey
• Mix together into a crumbly mixture then add----
• 1/8 skim milk
• Toppings: raisins, 2 squares of dark chocolate broken into little pieces

Spread evenly on a small plate and then pop it in the fridge overnight. I've tried this before last year and it was a nice sweet breakfast. Its even more perfect as an afternoon sweet treat.

T made me breakfast this morning because I slept in til almost 9!! I feel like I never do that.. Holy crap.

sunny side up with cinnamon and all spice. Yum!

Check out that duck egg! The yolk was definitely creamier and bigger than our usual eggs.

Agenda: zumba, take Noms to the park, zumba teach, salsa class