Happy Sunday, everyone!
Yesterday’s chest and shoulder workout was okay in the end, though I realise that these definitely seem to be the weakest parts of my body. I was using very low and still can’t manage a push-up yet (why do you elude me, push-ups? How is that I can beat my friend in an arm wrestle, yet she can do push-ups and I can’t? Am I just approaching it all wrong?). I try with all my might but my back just dips towards the floor and it’s all over. Perhaps it’s actually a matter of core strength rather than chest strength? Anyway, MARK MY WORDS, I will get to the point where I can do push-ups!
All this week’s compulsory workouts have been completed, and all day today was spent in the studio recording backing vocals, so no time for my optional cardio session. I tried to compensate by doing silly dances during vocal takes!
Here’s what I did:
Bench Press – Set 1: 10 x 9kgs; Set 2: 10 x 10kgs; Set 3: 6 x 12.5kgs
Shoulder Press – Set 1: 10 x 4kgs each side; Set 2: 10 x 5kgs; Set 3: 10 x 5kgs
Lateral Raise – Set 1: 10 x 3kgs; Set 2: 10 x 5kgs; Set 3: 6 x 4kgs
Push-ups (girl-style and badly executed) – Set 1: 10 reps; Set 2: 6 reps; Set 3: 10 reps
Upright Rows – Set 1: 10 x 5kgs each side; Set 2: 10 x 7.5kgs; Set 3: 10 x 7.5kgs
I then enjoyed THE BEST protein shake I have made (or tasted) to date. And it was so voluminous that it took me about an hour to eat! I usually just throw everything in at the same time and blitz, but the method I used for this one made all the difference.
Banana Muffin Protein Shake
- ¼ cup soy milk
- 1 ¼ cups water
- ½ cup frozen sliced banana
- About 12 small ice cubes
Place above ingredients in a blender, and start the thing going. Let blend until the ice and banana has broken down considerably.
Keep the blender going, open the little window at the top and slowly pour in:
- ¼ tsp xantham gum
- ½ tsp guar gum
- 2 scoops vanilla protein powder
Wait till all the protein powder has been combined (blender still going) and add:
- 1 tsp vanilla essence
- ½ tsp (or more, if you fancy) cinnamon
- Dash ground cloves
- Dash nutmeg
Keep blending till you can see the spices are evenly distributed throughout the shake, then turn the blender off (after all, it’s been working hard) and pour the (extremely thick) shake into a BIG glass (mine filled 1 big beer mug PLUS 1 standard 250ml glass – I left the smaller glass in the freezer while I ate the first one).
This is definitely a job for a long-handled teaspoon – sundae style! Who needs Ice Cream and Milkshakes when you can eat that every day?
My Sunday morning breakfast was as follows:
Better than Bran Flakes Breakfast Oatmeal
- ¼ cup rolled oats
- ¼ cup wheat bran
- 1 tbsp flaxseeds
- ¾ cup water
- 1 tsp vanilla essence
- 1 tbsp wheat germ
- 1 scoop protein powder
- Cook it all up (except the wheat germ and protein powder) in a pan or microwave. Add more water if necessary.
- Remove from heat and stir in protein powder and wheat germ, and more liquid if needed.
- Feel free to add cocoa powder (I did), nuts, seeds or a nut butter of your choice. Whatever floats your (b)oat!
Food for Thought:
In the Bible, we read that Daniel ate nothing but legumes and water, but was more “built” than the people eating the King’s meat. This is not an argument for vegetarianism, but rather an example of the effects of “eating in faith”. In choosing not to eat the King’s meat, Daniel was making a huge sacrifice for the sake of the Lord. He no doubt would’ve much rather eaten the meat, but it went against his conscience, and thus he could not do so in faith (and anything done outside of faith is sin). God saw the sacrifice Daniel was making on His behalf and honoured that by giving Daniel better health and physical condition than those who ate the meat.
What am I getting at here? The Bible says to eat “with prayer and thanksgiving”. Health nuts like me can get very hung up on the content and quality of the food, forgetting to receive it prayerfully and thankfully. I truly believe that an unhealthy meal received thankfully is of greater benefit to the body than a healthy meal eaten without a thought for the One who provided it.
Challenge: For the following week, thank God before EVERY meal, asking that it may serve as nourishment to your body, providing you with strength and energy for the tasks ahead. Ask Him to bless the people who worked hard to farm and harvest the ingredients, as well as those who cooked and prepared the meal. Ask it in the name of Jesus!