FitFeat

where daily feats & eats can be adventures in themselves

Posts Tagged stretch at your desk

Can’t Every Day Be Sunday?

Jan 18

Posted by Shari B. in Keeping Fit | 4 Comments

Hello blog buds!  Happy Monday to you!

I hope that you all had a marvelous weekend.  Ours was absolutely LOVELY.

Saturday MSP and I met up with a friend for a run at our favorite hilly trail where we did a two-loop route for a total of 5.48 miles, which included almost 1000′ of elevation gain.  It rocked. My pre-run fuel of two pieces of Ezekial toast with a light smear of organic raw almond butter and a sprinkle of coconut completely did the trick.  I felt perfectly energized for the run.

After we got back and did some deep stretching, I made a delicious post-run green smoothie.  Something about putting my smoothie in this container makes it look like some sort of chemistry class experiment!

At lunchtime I was in the mood for some of the baby bellas I’d purchased so I lightly sauteed them and added some spinach.

Then I wrapped them up in a whole wheat tortilla with some tomato, hummus, pepitas and very light sprinkle of shredded raw goat cheddar.  And an umeboshi plum on the side with some extra spinach.  I came back for more mushrooms after I finished the wrap and polished off almost the entire batch!

On Sunday we wanted to get outside again and include the dogs, so we mapped out a route to a Starbucks and set out first thing in the morning.  We we able to access it almost directly using the bike trail, but we thought it would be a much longer route than it was.  We ended up only getting in 3.8 miles roundtrip.  But the dogs LOVED it and the trail has hills (because there is no place near us that DOESN’T have hills it seems) so we felt our calves and glutes as the day went on.

Some of the highlights from Sunday’s eats included some brown rice veggie rolls from Whole Foods:

A new vegan burrito (from the frozen section) that wasn’t too shabby for a good “lazy girl meal”…

To which I added my own salsa and avocado after heating:

And for some snackage during the football game, some homemade microwave popcorn with soy-free Earth Balance vegan spread, sea salt and nutritional yeast:

Our weekend felt like a perfect balance of exercise with healthy food, plus some relaxation and snacks.

***

How about you?  Did you have a FIT-filled weekend?

Those of you who are back at your desks today who may have missed the Saturday post, check out this reminder to Stop, Drop and Roll (Your Shoulders) while you are at your desks.

Thank you for all of your comments over the weekend – I’ll be replying to each of them as soon as I click the publish button on this post so don’t think I forgot about ya!  And coming up this week on FitFeat, I’ve got a few FitFeatures relating to prescription meds as well as tracking your exercise.

Have a magnificent Monday!

– Shari B. =)

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Stop, Drop and Roll (Your Shoulders)

Jan 16

Posted by Shari B. in Keeping Fit | 4 Comments

Good morning friends!  Happy Saturday!

Did you all have an exciting Friday night? Mine was SO exciting that I fell asleep on the couch at 8:30!  Haha… I’m so lame!  :)   MSP and I did go out for a fun dinner and then wandered around Bed Bath and Beyond for a bit.

Dinner was at the Grand Lux Cafe, which is owned by The Cheesecake Factory.  Grand Lux used to be one of my favorites and we hadn’t been there in a really long time (over a year, at least).  They have such a huge selection of things to order you feel like you could eat there every week for a year and never have the same thing twice.  That was the case when I was a meat-eater and didn’t pay any attention to the vegetarian selections.

I thought for SURE I’d have tons of amazing veggie dishes from which to choose seeing how they have such a diverse menu.  I was really shocked to see ONE dish under there vegetarian section, which was stir fried veggies with tofu, WHITE rice and orange sauce.  Or your other meal option would be to choose up to 4 of their butter-laden side veggies and have them served on a plate (again with white rice).  This menu option had a very original name “Vegetables as a Meal”.

I can get great veggies and tofu at Tokyo Joe’s any day of the week (for a lot less money) so I ended up choosing from their tapas menu instead.  I went with the Vegetable Tempura (carrots, asparagus, mushrooms, zucchini) with a mustard dipping sauce and a Roasted Beet with Goat Cheese side salad.  Not the healthiest from a ‘waistline’ perspective, but both were very tasty.  Or they were made better by the Pineapple Basil Mojito I was drinking.  ;)   That could be the case!   (BTW, I did snap some pics on my iPhone but it was SO dark in there that you can’t even tell what you’re looking at, so I’m not even going to bother including them here.)

I don’t want to slam Grand Lux too badly because I still like the restaurant and the food is good.  But Grand Lux, you do need to get with the times a bit.  The rest of your menu is so creative, so why the unoriginal tofu/veggie stir-fry?

Regardless of the food, MSP and I had a wonderful time chatting away and relaxing, ran a few errands, then came home to relax some more with our long-lost pals from Grey’s Anatomy.  Grey’s has been gone so long I couldn’t even remember what happened on the last episode (which was in November, I think?)  So glad to have it back now!

***

To rewind a bit to Friday’s FEATS, I started out on the treadmill for 20 minutes of intervals before moving on to some Tabata-style leg work.

  • Penquin Squats heels in toes out (4 min)
  • Wide Plié Squats low half of movement only (4 min)
  • Seated Thigh Raises (I was on FIRE after 2 min so I’ll have to work UP to 4 on this one)
  • Right Glute Work in external rotation (2 min)
  • Left Glute Work in external rotation (2 min)

Ouchie. Mama. But in an “oh so good” way.

***

I think it will soon be time to give in to spending a little extra money and getting some massage done.  I’ve definitely got some tight spots and can feel some of the trigger points in my neck and upper back acting up a bit again.  I used to get a massage every couple of weeks because I truly believe it is a necessary part of keeping our muscles fit and healthy.  It’s just one of those things that quickly gets cut out when I have to “tight the budget belt”.   I have a tendency when I’m at a desk too long to lift my shoulders up toward my ears and hold them there, without realizing I’m doing it.  I catch myself doing it all the time.

I do this:

When I should be looking more like this:

Do you tend to wear your shoulders as “earrings” like I do when you are working at a desk? When I do catch myself, I’ll take a few minutes to do some shoulder rolls (forward and back) to get some blood flow to the traps/shoulders and then perform this trapezius stretch to bring my shoulders back down.  Or I’ll stay seated, grasp one side of my chair and pull away, dropping my head down and to the side until I feel a good stretch.  Hold for up to 30 seconds, then repeat on the other side.  Like this:

I did those pics on the fly with my webcam and I still have all my running gear on, POST RUN.  That’s just PURTY right there, eh?  ;)   Guess I better add SHOWER to my Saturday TO-DO list!  ;)

Have a super Saturday friends!  See you again soon!

– Shari B. =)

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