Eat Clean, Train Dirty

Motivation. Inspiration. Clean Eating Recipes and Advice. Challenging Workouts.

[minnesotafitgirl]

Mudder Monday! Wear your headband to work day. #represent #power #strength #tough #toughmudder

[jediwanab-deactivated20180406]

[fitness-is-coming-blog]

[minnesotafitgirl]

Pushing Past a Road Block

9 days ago, I injured my knee.

It was the end of a great program (shout-out to Greg Plitt's MFT28) so I was ecstatic to see the transformation that my body had gone through. I was feeling so great about myself. I finished the program on Saturday, ran on Sunday, planned to take a yoga class on Monday but needed a day off so I promised I'd go after work on Tuesday. Work came and went uneventfully on Tuesday, until I was almost done. I was carrying buckets of ice, tripped on something, and fell straight onto my knee.

Since then, I've been in a knee brace, with crutches and ample amounts of pain-killers. My doctor told me I can't work out, nor work, until I get an MRI and he knows whether I need surgery. 

The thing about this-- it's worker's comp, and worker's comp likes to take their sweet time. I'm still waiting on my MRI to be approved so that I can find out if I need surgery.

With that being said, I've been cheating. I've been working out even though my doctor said no.

My road block is that I do not have the ability to use my legs. My left leg is out of commission, and I'm big on muscle balance so I'm not working out my right leg.

I'm a runner, I'm a yogi, I lift heavy. I squat, I burpee, I deadlift. All of those things are very important to me. And I can't do any of them.

Despite what everyone tells me-- "Maybe you shouldn't go to the gym while it heals"-- I used to weigh 50 pounds more than I do now, and there is no way that I will ever stop going to the gym because I know that my body needs it. The healing potential for this type of injury is anywhere from 4-6 weeks without surgery, or 1-2 years with surgery. My body is rock solid right now-- there's absolutely NO WAY I'll go 1-2 years without working out.

So I gave it 1-2 days.

With the help of my super awesome friend/Timberwolves assistant trainer, I was able to come up with a set of no-leg-exercises that function as cardio. Instead of running for 20-30 minutes, I'm doing the arm cycle machine for 20-30 minutes. Instead of doing 20 minutes of plyometric/power work, I'm doing 20 minutes of battling ropes and kettlebell swings. Anything to get my heart rate up, anything to get me breathing heavily. 

I'm still lifting almost every day. Though I can't do leg work, I still work my core, shoulders, chest, arms and back. I lift heavy because I can.

Though I may look silly hobbling around the gym on one leg, I'm still busting my ass. There are NO excuses. You can always find a workout that suits your needs. Any injury can be accommodated on the weight floor.

I work my ass off to show the world that the only excuse is the one you feed to yourself; the one that helps you fall asleep at night. Your only enemy in the workout battle is yourself.

[minnesotafitgirl]

Sexy Power Oatmeal

One thing you must know about me-- I'm always hungry. Always. When I'm hungry, I reach for protein. Since I'm always hungry, I'm almost always mowing down on protein loaded snacks.

If you're anything like me, you'll know what it's like to refuse carbs that aren't loaded with protein. It's hard for me to justify eating ONLY oatmeal in the morning, because while it's packed with nutrition, it won't get me through the morning.

Protein helps with healthy muscle growth. Without protein, working out would do nothing for your muscular strength, endurance or size. I like muscles. I also like strength, endurance and size.

Protein = good.

What better way to boost an already proclaimed "power food" than to add some protein to it? And then more protein for good measure? This oatmeal has a very thick, almost tapioca-like, consistency that leaves you feeling so incredibly full.

I suggest this as a post-workout breakfast-- if the calories/fat/carbs of this scare you off, feel free to reduce or cut out flaxseed + 1/3 cup water (which will cut out 200 calories, 17.75 grams of fat, 13g of fiber and 7.75 grams of protein.) Flax is an extremely beneficial addition to this mix if trying to build muscle.

Sexy Power Oatmeal

3 eggs whites + 1 egg yolk

1 Packet Plain Grain Organic Oats (or 1/2 cup your choice of oats)

1/4 cup ground flaxseed

1 tbsp PB2 (powdered peanut butter)

2/3 cup water

(optional but at least one "sugar" highly suggested)

drizzle honey

few dollops of nonfat yogurt

banana

handful berries

turbinado sugar and cinnamon

handful walnuts/almonds

Combine oats and water in a saucepan over medium heat. 

Stir with a whisk for 3-4 minutes or until oatmeal is about 1/2 cooked. 

Add flax seed and PB2. 

Whisk until mixed thoroughly.

On Medium High heat, add egg whites and egg yolk.

Whisk vigorously until oatmeal is fluffy.

Let stand on medium high heat, occassionally stirring, for about 3-4 minutes, or until piping hot.

Optional add-ins; I added honey and more PB2 because I'm feeling really peanut-buttery today.

Nutrition Facts: Serving Size 1, Amount Per Serving: Calories 488, Total Fat 30.44g, Cholesterol 210mg, Sodium 300mg, Total Carb. 46g, Fiber 16.5g, Protein 29.25g.