It's Friday, April 3. I've already completed my 5km walk thismorning, first in 2 days due to the heavy rain we have been experiencing. Can't wait till daylight saving finishes, I won't need to take a torch with me.
Breakfast: Bircher Muesli recipe - serves 4 (4.5 per serve)
1 cup uncooked rolled oats
3/4 cup no added sugar apple juice
1/4 cup loosly packed sultanas
1/4 cup slivered almonds
1 apple, grated or food processed
15-20 blueberries (preferably fresh) x 4
1 big slice of rockmelon chopped into 1cm chunks x 4
80 grams of fat free natural yoghurt x4
Prep: night before combine oats, apple juice, apple, almonds, sultanas in a bowl, cover and chill overnight.
In the morning.
At breakfast: Scoop 1/4 of the oat mix into a bowl, add fruit and yoghurt and enjoy - yum yum! and very filling. If the rockmelon is a bit bland, sprinkle 1/2 tsp of sugar over it. (don't get carried away with the sugar).
Today was a swim day my programme was:
50m pool
500 metres freestyle - easy pace
800 metres alternate breastroke and butterfly
200 metres freestyle sprints broken into 25m sprint, 10 second rest.
200 metres cool down easy swimming, breastroke/freestyle/backstroke.
Note: stretches after 800m and 200 sprints.
What I ate: Breaky - my bircher muesli (as above); nectarine and 8 rice thins with philly extra low fat spread (very thinly spread) and vegemite, lunch; Large peach snack; Small lean piece of steak, mashed potato (no butter), steamed carrots and zuchini, dinner; 1 scoop of low fat ice cream, late snack.
Today was a bit tough - received a phone call from a good friend to tell me her mum had passed away, so we had a little cry together over the phone. I will go to see her tomorrow.
On the food front it was a good day and I haven't been hungry, except just before dinner. From an exercise point of view it was very tough - I over estimated what I could do in the pool. Will take training sessions back by 100m for another week and reduce the amount of butterfly for a week too. My shoulders were beginning to ache by the end of the butterfly session. However I was happy with the time it took.
I have to remember that slowly is better - and not to overdo it - keep it sustainable! And keep it enjoyable. Won't swim tomorrow, but will try to get out for my walk early. Getting late so I will post now and diarise tomorrow - tomorrow!
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