What Fuels You?

It seems a little weird to be posting about workouts and the like since I’ve really dropped off the map in that direction, even though I am still working hard to train towards running that 10K next year. I have been pretty quiet in talking and updating about it.

ETB Fit reached out to me and inspired this post regarding nutritional lifestyles and how we fuel ourselves before, during and after a workout. That sounds rather fun to do.  Its a good way to help me look at what I do now.

So, what does fuel me?

What I eat pre-workout?

Before working out, or in general, while I’m in the training phase, I try to be more aware of what I eat.  For one, I’m horrible at hydration so I work hard to make sure that I have lots of liquids from water to tea.  When I  used to do Dragonboat, I would sometimes bring diluted energy drink to keep the energy flowing.  Usually, if I know that I’m going to run or Zumba class (which is more like my current workout focus), I choose better snacks during the work day. Something like fruit energy bars or nuts (natural non-flavored almonds) and the best is when I can bring fruits, simply like clementines, bananas or apples. I also make sure to have protein like chicken or peanut butter sandwich(when I’m in a hurry). My pre-workout foods vary quite a bit.

Although I don’t take any pre-workout supplements, perhaps you do and you could always hop over to ETB Fit and check out their line here*.

What music do I listen to during workout?

If I’m at Zumba class, they have their own latin music so that’s not something I need to think about.  I normally run without music.  Partially because I don’t have a holder and my hand is already busy holding my phone that has the running app tracking my route, distance and time. However, when I do weights, I pop on some electronic music to rev things up a little. Plus, its very rhythmic so the beat helps me stay constant when I do reps and not rush through my moves.

For the kicks, here is my Youtube playlist for workouts that I go to.  I haven’t updated it in a while but you get the idea 😉

How do you switch up routines daily/weekly to stay motivated?

What are you talking about? I’m always motivated!  Just joking! 😉

Actually, I usually try to follow challenges or pre-set routines.  When I do runs, I’ll use the Nike Running App to set the coach to make sure I stay on track. I like it a lot because it sets an 8 week program that helps you prepare for a certain mileage that you want to aim for. If I do workout/strength training (more so in winter), I follow Nike Training Club workouts one or two months out of the winter.  It helps vary the workouts a little more while keeping a steady routine whether its toning, slimming down or building strength.  These are in 4 week programs so its very effective.  However, when I do make my own workouts, I tend to like to flip the days I’m working out around and also try to rotate around doing yoga, circuit training and full body training.  I also do change around and do more focussed training whether its abs, legs or arms.  One thing I do need to work on more is definitely adding in is do back strengthening to balance things out a little.

This reminds me that I need to be heading back to do some 30 day challenges 😉 Setting continuous goals and challenging myself is how I stay motivated.

What do I eat or do after the workout to make sure I get the most out of my workout?

For one, I rest, rehydrate and make sure to stretch lots for the next day or two, depending when I have the next workout.  I always believe (so I try to do it the best I can) that eating good and clean and healthy is the way to go.  After strength training, I usually grab some protein shake depending on what time it is.  Although I don’t drink it as much as I should, I do it because it does help my body recover.  If not, I go for fruits and veggies.  In general, just trying to stay eat as clean and healthy as possible 🙂

What fuels you? Do you take protein powder or other supplements before, during, or after workouts? What eating habits do you have to help promote healthy living? 

**Please note that this is my sharing of what fuels me.  ETB Fit inspired this post however I am not being compensated.  As I’m not very knowledgeable in these forms of supplements, I did ask my fiancé to take a look at it.  Paraphrasing what he said: A good line of products that covers all basics from vitamins to protein powders and pre-workouts, etc.  What stood out [for him] was the natural whey protein which has a decent amount of protein per serving and sweetened with stevia along with it being from grass-fed cows (hormone-free).  These are just our opinions. **

Week 9: Perfect Fit Protein Powder

I’ve been hesitating a bit over whether to start using protein powder. I asked my boyfriend for some advice and he checked out the Tone It Up one that I realized was perfect for me because it was allergen free.  That is incredibly hard to find and usually costs ridiculously expensive.  I finally decided that I’d start off with the 20 packs of single serving to see whether I liked it.  If I did, then I’d get the more cost-effective choice 🙂 Do you take protein powder?

Monday

I worked overtime yet again and it was a tough day at work.  I came back a bit later so I ended having to skip the bike routine but rather, I made up with a Tough Deck of Cards Workout from Pumps and Iron.

It was a mega kickass workout.  My deck of cards ended up having in the beginning so many hearts, my abs and obliques were in serious pain from doing so many windshield wipers.  After nearing the end it was continuous amounts of clubs, my legs almost couldn’t do anymore side to side jump squats. This took every ounce of energy to do but it left me feeling refreshed at the end 🙂

Tuesday

New Workout today on Tone it Up! Exciting, right? I always like to check out new workouts although that seems to be all I’m doing whenever I switch things out from the normal routine they propose.  This one is called Sunseeker Workout.

Follow this through with Sunkissed Abs! I’m starting to really like this one a lot.  Its very challenging and its nice to see that for certain ones, my endurance and strength has increased.  However, pairing it up with other workouts really gives it an extra intensity.  I did one set of each exercise.  My back has been giving me trouble from the stress and starting having cracking sounds so before I get my chiro appointment, I need to go a bit easier on them.

Wednesday

Today’s Tone it Up workout is a Wildcard choice between 3.  One of them is on their workout DVD but I don’t own it so I decided to do the Cocktail Dress Workout.  It seemed fitting seeing as now I`m working extra hard to make sure I fit into one in a bit more than 2 weeks. I almost quite on the 2nd set but I pushed through and that makes me proud 🙂 The killer in this one is definitely that Chaturanga with a Kick.  I’ve done this complete workout before and its still pretty challenge the second time around.

Thursday

Day off finally! I was going to do my day off on Friday but then my boyfriend agreed to do a bike workout together after work so I’m all pumped up for it.  Seeing as I haven’t actually biked in a long time.  Its my day to rest up for it 🙂

Friday

I was going to go biking with my boyfriend in the evening but plans change.  Another day off!

Saturday

Two days off in a row! *GASP* Despite having an early start and going out and about as I had talked about HERE on Saturday! I ended up coming home to do my workout right under the very hot sun and eventually shifting to the deck which was a bit more shade.  I need to take in sun slowly or else I’d either dehydrate or get a sunburn…I ended up doing a combination of two workouts since I wanted to get a bit of cardio in the mix without going for a jog.  I did this workout from Pumps and Iron called Multiples of Ten Ab Workout!

What I did add was between each one, I added in some jump rope.  It turned out to be 2 minutes jump rope, 10 Windmills, 1 minute rapid skipping, 20 windshield wipers, 1:30 min rapid skipping, 30 second side plank with knee tucks, 1:30 min rapid skipping,  40 push through pulse crunches, 1 min rapid skipping, 50 bicycle crunches, 1 mins rapid, 60 second elbow plank, 2 mins relaxed.  I did that for 2 rounds instead of 3.  It felt pretty good. Working out outside definitely feels different.

Sunday

This was another gorgeous day! It was a tad more breezy and fresh than Saturday which made it a bit easier to work out.  Still, the workout I chose was a bit more intense also. Another Pumps and Iron Workout called 500-rep Kettle Bell Workout!

I feel like a wimp when I read through her weights because she uses 15lbs and 25 lbs.  I have trouble with just 5lbs and 7 lbs.  Sad but true….just means I need to train more and build more muscular endurance and intensity, right?

This week was pretty good! I worked myself very hard for a week that was overwhelmingly tiring.  It did help me relieve a lot of stress and it managed to keep myself motivated because of the feel good level it brought.  Sometimes, these are the challenging times, to push through not having time and energy and just not give excuses and just do it! I’m sounding like I’m promoting for Nike, but its the truth 🙂 Protein shakes are quite delicious and I’ll start exploring recipes and smoothies or sorts for it!

Almost forgot! My fave this week was Power of Tens Ab Workout! It was a lot of fun and you could always add some cardio to it.  I found skipping to be the best one to put in between.  Other alternatives could be jumping jacks or burpees.  Whatever you want to keep that heart rate going 🙂 I really liked the Tough Deck of Card workout on Monday but I’d do anything to trade out those windshield wipers because they were close to torturous.  It did feel great though.  I’d like to honorable mention to the combination of Sunseeker Workout and Sunkissed Abs combined together!