Wellness Wednesday

Hello!

It has been an incredibly long time since I posted on this blog. I have been so busy with school (I graduate in less than one month!) and over the summer I worked and completed a practicum with Texas A&M Agrilife Extension. While I was not writing on this blog I was writing on their blog. Here are some of my posts:

The Common Avoidance Diet and Why It’s Not Sustainable

The Difference Between the Dates

What are Omega 3’s and 6’s?

What Are Your Cravings Trying to Tell You?

I’ve been wanting to start writing on my blog (this blog) again and I was inspired to make my first post back a “What I eat Wednesday” post, inspired by ConstancelyEating.

I love sharing my meals and i’m excited to be able to share them here. Today wasn’t a typical day for me since I had the day off from school and even though I had a day of healthy meals and snacks planned out I ended up switching some of those meals/snacks to go out to eat at night for my boyfriends dad’s birthday. Even though I didn’t end up eating what I thought I was going to I want to share it anyways, because life doesn’t always go according to plan.

I decided to turn my “What I ate Wednesday” post into a Wellness Wednesday post after listening to the Let it Out podcast by Katie Dalebout (formerly called Wellness Wonderland). I thought it would be fun to also share todays workout along with the podcast I listened to during my commute to Austin from San Marcos.

So here we go!

Breakfast:

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I got to sleep in this morning (till 9:30) It’s always nice to not be in a rush in the morning because I enjoy drinking my coffee before eating breakfast when possible.

For breakfast I made blueberry protein waffles with kodiak cakes and PEScience Frosted Chocolate Cupcake protein powder, topped with PB.

Lunch:

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After driving to Wiley’s in Austin, I ate some leftover ground turkey tacos I had made for dinner the night before. I use lean ground turkey, bell peppers, Ms. Dash taco seasoning, organic mexican cheese and low carb tortillas. I topped them with homemade guacamole, pico, and some lettuce.

Post workout:

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After we went to the gym I was pressed for time getting ready for dinner so Wiley made me a protein shake to drink while I got ready. I haven’t had a protein shake in a long time, but it’s good to get in protein after a workout and I knew I would be eating a dinner high in carbohydrates and fat so this is a good way to balance that out. I had a full scoop of protein here mixed with milk and some water.

Dinner:

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For dinner we went to Lupe Tortilla, and after waiting an hour for our table, we got sat and got to order our fajitas. not pictured are chips and pico and skinny margaritas 🙂

Late night pick-me up:

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This bai drink was pretty good, it only has 1g of sugar (it does have sugar alcohol) and has some caffeine. After dinner we had to go to HEB to get the ingredients for my thanksgiving dish I’m making tonight (will post on the blog soon) and I knew I wanted to write this blog post so I wanted something with caffeine in it- this drink has as much as a cup of green tea  so lets hope I can sleep tonight.

Today’s Workout: Upper Body- back, shoulders, biceps, triceps

Warmup:

5 min on the stairmaster

2×25 band pull aparts

Workout:

4×10-12 underhand barbell row, includes 1 warm up set with just the bar *using an underhand grip works your biceps as well as your back

4×10 standing preloaded barbell shoulder press

3×12 seated row on the cable machine supersetted with

3×10-12 cable machine straight bar pull down *want these to be slow and controlled so I usually go light on the weight

4×10 ez bar upright row

3×12 shoulder lateral raises (i used 10 lbs for 10-12 reps then did a drop set with 5s for another 10-12 reps)

3×12 cable machine straight bar tricep pushdowns

3×12 cable machine straight bar bicep curl

The workout seems like a lot of exercises, but it only took me an hour becuase I didn’t rest for much time between sets/reps and at the end of the workout my arms were shaking (which is always a good sign)

Today’s podcast:

I’ve been getting back into listening to podcasts during my commute to and from Austin- San Marcos and today I listened to Katie Dalebouts podcast with Natalie MacNeil. I highly recommend podcasts and especially this one. After listening to the podcast I felt super inspired to conquer more of my creative goals (i.e. this blog).

 

I hope you enjoyed todays Wellness Wednesday post. I hope to be way more active on this blog from now on and will do more posts like these if you like them!

Please let me know what you think, and if you have any requests on nutrition or fitness topics for me to write about.

Have a happy thanksgiving!!

Countdown: 24 days till I graduate with my BS in Nutrition & Dietetics!!

Thanks for reading,

Rachel