Welcome to the first week of September’s Summer Summary of fitness, food, and fun.
Photo above: Healthy Dinner Idea – Quinoa and Brown Rice Salad with wild Alaskan alderwood smoked salmon
This Week’s Food –
I came up with a brand new recipe idea to try as a healthy dinner for this week: Quinoa and Brown Rice Salad with roasted red bell pepper, grape tomatoes, celery, carrot, basil, and rosemary, with wild Alaskan alderwood smoked salmon. Yum! Surprisingly easy to prepare and a light and healthy dinner option.
This Week’s Workouts –
Morning yoga session at home:
Postures – Bridge, Bridge Up-the-wall, Fish, Pigeon, Pigeon with a twist, Half Locust and Full Locust, Frog, Half Shoulder Stand, Downward Facing Dog, Dolphin, Three-Legged Dog, Three-Legged Bridge, Child, Extended Child, Half Moon, Standing Forward Bend, Reclining Spinal Twist, Bound Angle, Kneeling Lunge, Thunderbolt, Sitting Forward Bend, Bent Knee Sitting Forward (and some other up-the-wall stretches I discovered recently – great for runners).
Morning run, power walk with a friend, and cool-down walk to finish
Lunch time yoga class
Evening Pilates class – I hadn’t done Pilates in a few years and it was great to return to it tonight. For something that may look simple it sure provides an excellent workout for core strength! I have to admit I was feeling a bit skeptical, as I have been enjoying more vigorous workouts lately, but it was still intense, just in a different way. Less sweat, hearts racing, fast breathing, and more of the small and subtle movements that are challenging in their own way, providing an abdominal workout to create strength through the core. I enjoyed the class and got a lot out of it, and after having a baby I would recommend it as a particularly good workout for women after recovering from pregnancy, labor, and birth. (Disclaimer: Always get your doctor’s “okay” before starting any exercise program).
Morning yoga warm-up
Light weights – arms
Exercise bike – 15 mins
Lunch time yoga class
Exercise bike – 20 mins
Morning run, and cool-down walk to finish
Group run! My second time out with the group. I ran five miles today (with a couple of quick breaks of walking; I’m working on my distance at the moment for a 5K run coming up in a few weeks).
This Week’s Book Recommendation –
A friend very kindly lent me “What I Talk About When I Talk About Running – A Memoir”, by Haruki Murakimi. I am really enjoying this book as some relaxing bedtime reading at the moment.
This Week’s Exercise-From-Home Recommendation –
Allergies and hayfever struck with a vengeance this week after entering my life a few weeks ago for the very first time. I had not planned on reducing my running sessions, but figured a break from the outdoors was probably the best thing to get this situation under control! I still managed to fit in two solo runs and one group run, but I had to lay low the rest of the time. After increasing my rest time, it was now time to increase my exercise-from-home routine instead. Exercising from home can be a great option for many reasons: to avoid the summer heat and sun, to avoid worsening allergies, and/or to make life easier, especially when looking after babies or kids at home, or when dealing with time-restraints due to work commitments. So… I thought I would recommend these two decks of cards I have been using:
The Yoga Deck – 50 Poses and Meditations for Body, Mind, and Spirit, by Olivia H. Miller
The Strength and Toning Deck – 50 Exercises to Shape Your Body, by Shirley Archer
These have proven to be extremely useful over the years; they are great for travel as they can fit easily into your suitcase and they come with information on exercise guidelines, technique, and also include recommended sequences. One side of the card shows a picture of the exercise and the other side has the directions for easy use.
Equipment to help with your training: all you need is a yoga mat, a chair, an exercise band, and mini weights (dumbbells), or when travelling you can get away with just using the cards in the deck that require no equipment at all. The yoga deck also has breathing and meditation exercises.
See you next time,
Bridget @ Hot Tea, Travel, and Thyme x