Attack of the DOMS!

by Jemma on March 3, 2011

in EATS!

Hey guys!  I cannot believe it’s almost the weekend already.  I don’t know where the time disappears to these days, especially this week, it has just flown by.  Or maybe that’s because it has been non-stop at uni for me this week?

Yesterday started with a yummy bowl of Dorset Cereals tasty fibre flakes with Kara coconut milk, raspberries and blueberries.

I loved this and went way over the 30g suggested serving size, in fact I went for another bowl.  Me, greedy…surely not?!?! :D

After breakfast I headed to the gym for a fab cardio session that consisted of 30 minutes of interval training on the treadmill, 15 minutes on the cross trainer, 15 minutes on the adaptive motion trainer (that I have been calling the new machine) and 20 minutes on the bike.  The interval training was hard and really put me through my paces.  I did intervals of 30 seconds at steady state and high frequency bursts of different speeds.  It was way more challenging than staying at a steady state level and I actually felt like I had been running for 60 minutes and not 30.

For lunch I raided the freezer for some of my Curried Cauliflower and served it with some steamed hispi cabbage and some kale.

For afternoon snackage I had a bowl of chopped pineapple and half a mango with some Rachel’s Organic coconut yoghurt.

I’m addicted to this yoghurt right now.  It’s so rich and creamy…yum!

Dinner was fast and speedy consisting of curried vegetables served with steamed savoy cabbage and Peshwari style socca.

The socca was delicious and made a much lighter and healthier alternative to traditional Peshwari naan bread.  I just took inspiration from ingredients that you would usually find in this type naan bread such as cumin, sultanas, desiccated coconut and almonds.

I love how socca is so versatile!

This morning I woke up early to fit in my new toning workout.  It’s pretty much based on my old workout, but I’ve extended it by doing it twice and adding some arm exercises:

Abs

  • butterfly crunches x 30
  • standard crunches x 30
  • reach throughs x 30
  • reverse crunches x 20
  • v-sit x 2 for 30 seconds each
  • plank hold for 75 seconds

Legs

  • reverse lunges x 20
  • lunges with bicep curls x 20
  • sumo squats x 20
  • plie squats x 15
  • side step into a squat x 15 on each side

Arms

  • push ups x 15
  • tricep dips x 15
  • wood chop x 15
  • dumb bell hammer curls x 20
  • isolated tricep raises x 20
  • overhead extension x 20

Even though I only have 4lb dumbbells at home, by the time it came to repeating the arm section I could already feel how heavy my muscles had become.  I even managed to work up a sweat.  I have some serious DOMS right now!

I refueled with a massive beet, carob and pb smoothie.

This thing was huge and I had to have a separate bowl for the amount that wouldn’t fit in my glass.  It was soooooo tasty!

Ingredients

  • four small beetroots
  • 2 plums
  • 1 celery stick
  • handfuls of spinach
  • 2 tsp of agave nectar
  • 1 tsp of xanthan gum
  • 1 tbsp of peanut butter
  • 1 tsp of carob powder
  • 1 tsp of ground flax
  • 2 tbsp of acai berry juice
  • Kara coconut milk

Beets and pb sounds weird but it’s a winner! :D

For lunch I had a bowl of butternut squash soup with lots of fruit.

Dinner tonight was a huge vegetable stir fry that included broccoli, red pepper, sugar snap peas, baby corn, bean sprouts savoy cabbage and flaked almonds.

A huge plate of veggies…yum!!!  I made an awesome sauce using sweet white miso, soy sauce, sweet chilli sauce and sesame seed oil.  The sweet white miso was amazing.  I think I prefer it to my regular brown rice miso.

For dessert I had two sliced apples and an amazing Pure Organic chocolate brownie bar from America and some raw chocolate covered raisins.

The Pure bar was seriously good!  It was dense and rich and had pieces of walnuts in it-what’s not to like?

I just wanted to say thanks for the fab response to guest post on the blog.  I really want to make in a once or twice a month thing.  If you want to feature on the log then drop me an email…don’t be scared!  The post can be anything at all fitness, nutrition, health, a recipe, your healthy living journey.  It would be great to have some fashion and beauty on the blog too.  :D

Well I’m off to do some marking.  I feel a late night is on the cards…euuugh!

Have you modified your workout recently?  How is it working for you? What kind of results are you seeing? My new toning workout and interval training in my cardio routine are really challenging my body.  I think changing up my workout so it is more intense was the right thing to do for me as my old routine was getting far too easy.

Have a great evening everyone!

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{ 19 comments… read them below or add one }

Sarah(everydaysapicnic) March 3, 2011 at 9:59 PM

I’m trying to improve my fitness whilst not being able to do impact exercise. I’m doing loads more resistance work and I fell like it’s really making a difference to the tone in my arms already. Your toning workout looks good, I’ll probably try out something similar at the weekend.

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Jemma @ Celery and Cupcakes March 4, 2011 at 1:26 PM

I can really tell that increasing the reps and adding more exercises in my arms is working already. My poor muscles ache- here’s to a more toned up body! :D

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~Jessica~ March 3, 2011 at 10:01 PM

I think a lot of my problems are caused by my inability to modify my workouts: I might have high mileages and amounts of activity but my body has become so efficient and adapted to them that I don’t burn anywhere near as much as most other people would due to the lack of challenge, relative to cardiovascular exertion. But when you’re stuck in a slightly OCD rut it’s very difficult to change!!

I admire you for being able to switch up your workouts the way you do and it’s obviously producing the results you want :)

xxx

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Jemma @ Celery and Cupcakes March 4, 2011 at 1:28 PM

I have to switch up my workouts and make them more challenging, otherwise I become bored and lazy. It is hard to find new workouts to challenge your body though, sometimes I struggle to try new things to try. xxx

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This Italian Family March 4, 2011 at 3:26 AM

You do the plank for 75 minutes?! I can hardly hold it 2, haha!

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Jemma @ Celery and Cupcakes March 4, 2011 at 1:29 PM

Ha! No I meant 75 seconds. My brain seems to be automatially programmed to type minutes. Thanks for pointing that out!

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laura@keepinghealthygettingstylish March 4, 2011 at 8:50 AM

I try and change my workouts every month to 2 months so that my body is kept guessing and has to continue to work hard! Looks like you have an ace workout plan! I must try making that smoothie with beets! I have some old beet shots left and I always thought they might go nicely with chocolate, yum!

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Jemma @ Celery and Cupcakes March 4, 2011 at 1:59 PM

The beert smoothie is great. I think you would really like it in your green smoothies!

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Bronagh March 4, 2011 at 9:45 AM

Ooh, i LOVE the idea of your peshwari socca – bet it would be delicious with any kind of indian-style veg curry! Did you follow a recipe or just make it up?

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Jemma @ Celery and Cupcakes March 4, 2011 at 2:00 PM

I just made it up in my head like a lot of my recipes. The best thing about socca is that you can throw what ever you want in the mix! :D

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movesnmunchies March 4, 2011 at 10:57 AM

DANG your workout was so hard core!!!!!! thats so impressive!! i haven’t modified much lately- I am thinking of getting some workout DVDs though!

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Jemma @ Celery and Cupcakes March 4, 2011 at 2:01 PM

There are some fab workout DVD’s out there. I hope you find a good one that you enjoy!

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fashionfitnessfoodie March 4, 2011 at 12:14 PM

I’m hoping you mean plank for 75 seconds!? that is a NICE workout though… I’ve been trying to include more weights with my workout. I can definitely start to see more definition in my arms and my legs are A LOT stronger!
Love your butternut squash soup – Did you make it?

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Jemma @ Celery and Cupcakes March 4, 2011 at 2:02 PM

Ha! Of course I meant 75 deconds, major typo. The soup is really easy to make. It’s just squash and veggie stock and a tsp of cumin. Simple! :D

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Maria March 4, 2011 at 5:25 PM

That socca looks yummy with the coconut and sultanas.
Good work on those workouts too :)

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IHeartVegetables March 4, 2011 at 6:35 PM

Haha I swear I’ve had DOMS for like 2 days ;) haha. I’ve started running more and I ran 6 miles on Tuesday, which was my longest run ever! I’m STILL sore!!! :) My training now involves more running (instead of elliptical, etc.) and I think it’s working! I’m seeing more definition in my leg muscles!

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Ellie March 4, 2011 at 8:25 PM

Heyy! I do mostly high intensity circuits 4-5 times a week. I love bodyweight exercises and the other day got carried away with broken segments of 120 pushups…nooo my chest is gonna disappear even more! LOL :P these workouts are usually my form of cardio as well, b/c I’ll incorporate jumping rope, high knees, etc. I also do like weights and will use heavy ones for squats and stuff. To be honest, I always feel like I want to make my arms REALLY tight, maybe even kind of bulging! hahaha i know i’m weird. But i don’t feel like they are exactly. But I guess these are working b/c people tend to tell me that I’m buff and toned even though i’m small framed. I don’t like to tell this to others, but I thought it’d help you measure the ‘success’ i have with these workouts? I’m not bragging here, I promise :D hope it helps! Have a great dayyyy! sorry for long comment. kkkkkkk

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Ellie March 4, 2011 at 8:26 PM

btw, you’re a monster! in a good way :D those are crazy reps

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AlisonM March 5, 2011 at 10:12 AM

I seriously love intervals for shaking up a routine. Plus you get a stonking workout in half the time! And I’m not surprised you were tired after doing that weights routine twice through!

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