Happy Saturday fit friends! I started a post Thursday night to put out here on Friday and then when Friday actually arrived the day took off like Seabiscuit and flew by so fast that I never had a chance to get back out here.
Have you been picking a few of the 10 Commandments of FitFeat to try on for size? (not the religious ones.. see Thursday’s post!)
Commandment #2 is an easy one for me… this girl loves her greens and this smoothie was PERFECT. Red grapes, 1/2 banana, 2 clementines, spinach, cucumber, celery, sprouts, hemp protein powder and flaxseed oil. I could feel this silly cold dissipating as I sipped on my smoothie!
A BEET salad for lunch:
A raw and natural afternoon snack – a banana-phone! 
We made an old favorite for dinner this week that we “spiffed up” a bit, CINDY style. Whole wheat and sweet potato gnocchi, that was lightly pan fried in coconut oil before serving to give it a slight crunch. Oh Cindy, MSP and I BOTH loved this…! The pan frying made an AMAZING difference! Thanks for the great idea! We also added some of our homegrown basil to the saute pan. I served mine over sauteed mushrooms and spiralized zucchini topped with Muir Glen organic marinara and nutritional yeast. It was delicious!
Since I’m getting back to my basics in the food area, I figured why not do the same with some of my training. So yesterday’s workout was a more traditional weight-lifting session, as opposed to doing something like Tabata or Physique 57. All I can say is OUCH. But this is the “good ouch” — I really love to feel a little muscle soreness after a good strength workout.
Friday Chest, Back, Shoulder Workout
- Upper Body warmup with arm circles, light stretching, moving light weights around
- DB Bench Press 2 warm-up sets + 4 working sets of 12
- DB Incline Chest Flyes 1 warm-up set + 4 working sets of 12
- Wide-Grip Lat Pulldowns 1 warm-up set + 4 working sets of 12
- One-Arm DB Rows 4 working sets of 12
- Seated Overhead DB Press 1 warm-up set + 4 working sets of 12
- Side Lateral Raises 4 working sets of 12
Today, my chest muscles feel like someone took a meat mallet to them – I’m talking Tender with a capital T. The change back to my usual style of training felt good. I wonder how long it will take me to get bored and switch it up again!
Then this morning I did a 10-mile jog, which I’ll be recapping in the next Marathon Monday post. No hints as to how it went!
Anyone have big plans for the weekend? I’d LOVE to go see the new Alice in Wonderland, in 3-D! However, the sun is shining and it’s around 60 degrees, so I don’t want to waste any of it holed away in a movie theater so I’ll either save it for a late show or wait for the next rainy day.
I hope you are having a FIT and HAPPY weekend!
– Shari B. =)
#1 by Cindy on March 7, 2010 - 6:57 pm
Quote
Hi Shari..I’ll look into a search feature…that might be handy !!!
I haven’t updated my recipe section in a while either!
as far as the gnocchi, I actually didn’t cook it first…just dumped them in the pan with my coconut oil …in the beginning I pan fried them with olive oil and butter…those are good too.
so happy you like you liked them! they are so crispy and yummy!
.-= Cindy´s last blog ..The Hurdle =-.
#2 by Christy on March 7, 2010 - 4:56 pm
Quote
That looks like a great workout! Do you just put the spinach and everything into a regular blender? Or do you use a juicer?
.-= Christy´s last blog ..First of 2010 =-.
#3 by Shari B. on March 7, 2010 - 5:30 pm
Quote
Hi Christy! Yep, it all goes in the blender. I typically don’t drink juices because I want the fiber from the fruits/veggies to slow the impact to my blood sugar. I’ll occasionally drink a juice if there’s nothing else to choose from or if it’s after an intense workout when I need the high-glycemic boost.
#4 by Joan on March 7, 2010 - 4:53 pm
Quote
pan fried gnocchi sounds wonderful…I love gnocchi. I’ll have to try it Cindy’s style, I missed that post…assuming after it’s cooked, drain and fry a bit in coconut oil? yum!
So cool that you’re using your basil!
I’m currently overstocked on lettuce, so my smoothie today got lettuce and celery added. yum again!
.-= Joan´s last blog ..A Bee Or Not A Bee =-.
#5 by Shari B. on March 7, 2010 - 5:31 pm
Quote
Hi Joan, yes the gnocchi was cooked and drained. Then lightly pan fried in the coconut oil. I’ve been eating a piece or two of the leftover gnocchi STRAIGHT OUT OF THE FRIDGE cold w/ no sauce, that’s how good it was!
YAY!!! So glad to hear you had a smoothie!
#6 by Sammi on March 7, 2010 - 5:40 am
Quote
Soooooo jealous of the Gnocchi! Well, not like I want to be the gnocchi, more like I want to be you when you were eating the gnocchi…. you know what I mean! lol.
I cannot WAIT to see alice in wonderland!! It looks amazing!
.-= Sammi´s last blog ..Pictures, Pictures, Pictures =-.
#7 by Shari B. on March 7, 2010 - 5:32 pm
Quote
Hi Sammi! I love your comments, they always give me a chuckle! You are too cute.
Tried to see Alice today… it was SOLD OUT!! Guess I’ll be waiting a while!
#8 by Bernadette on March 6, 2010 - 9:32 pm
Quote
Well, I had a BIG salad tonight for dinner and restocked my kitchen with loads of product so that I can have a Green Smoothie and a BIG salad every day!!
Hopefully we’re getting the last of our rain and gloom so we can get on with SPRING!!
I cannot wait till Monday to hear about your run!!!!! I’m dying to know!!!
xoxo
#9 by Shari B. on March 7, 2010 - 5:32 pm
Quote
Berni, so glad to hear about your produce stocking! Wahooo!!
#10 by Cindy on March 6, 2010 - 4:17 pm
Quote
First of all LOVE your 10 Commandments for FITFEAT. I have printed them and they are plastered on my desk. I do most..I do eat too fast so I am working on that one and I am back to my daily green smoothies that I stopped having a while ago.
THNAKS
and OH MY GOSH you made the gnocchi…wasn’t it AMAZING…I should make some too.
I ‘ve been cooking today and made a butternut squash bisque w cauliflower and I tweaked it too…so fun cooking is…we don’t have sun this weekend, so a good movie sounds like fun. I would be outside if it weren’t looking like doom and gloom outside, so I am cooking cleaning and sneaking a blog break in.
I did lunges 2 nights ago and my butt still hurts. I curse your name lady! haha
actually another thank to you for motivating me to MOVE more but more for the muscle building inspiration.
I am hoping to fit in some knitting and tea in later and another barefoot run (or not) one more run this week would make me feel better. It was a long Mama week.
Have a great weekend!
xoxo
.-= Cindy´s last blog ..The Hurdle =-.
#11 by Shari B. on March 7, 2010 - 5:35 pm
Quote
Cindy, you need a ‘search’ spot on your blog so people can search by keywords…
like GNOCCHI!
Thank you for saying that!
SOOO glad you liked the 10 Commandments post…
Keep up with the muscle building. I promise you that the leanest I ever was came at a time when I was lifting heavy weights, doing lower intensity (longer) cardio (and I wasn’t even RUNNING then – just some sprint sessions!) Keep up with the lunges! I’m happy to be cursed in the name of squats and lunges!