Sunday, May 22, 2016

Mobility Exercise, Plank Stretching and Chocolate Almond Banana Protein Shake

My plan to sleep late on fast day did not work. I'd rather sleep through as many hours of fasting as I can, but my body has a mind of its own.

Since I was up, I had some time to read back issues of Women's Running magazine. There's a great article in the June edition about issues with mobility and stability that can lead to injuries. Even though I'm not running right now, I think I still have issues affecting my stride even when I'm just walking.

I took the four part test and failed the outer hips portion. Honestly this didn't surprise me since Dr. Steve has been adjusting my hips and knees once a week for the past month. The mobility exercise is to get into the glute muscle with a ball. Just one of my favorite past times lately.

After working on the ball and foam roller, I did my planking challenge of the day: a nice easy yoga plank stretch variation. Walk out to upward facing dog 8 times. Nice and easy for fast day. I liked that.

Sundays can be kind of quiet around here, so I made plans for mrC and I to visit OCT-LOFT (Overseas China Town; LOFT is an area of galleries, shops, and restaurants converted from old factories) on our way to church to pass some clicks of the clock. We went to see some photographs of old Shenzhen during the reform era that were on display at a little art gallery. The photos were of migrant workers/ farmers life from 1960-1980s. Shenzhen has changed so much in a short amount of time.

Before breaking fast, the only thing I had all day was water and coffee.

We stopped into a little health store near church and finally found some chocolate protein powder. And score for us, is was BOGO day.

Dinner: Chocolate Almond Banana Protein Shake and pb&j mini rice cakes
I've been dying to make a protein shake to break my fast. So many carb cycling group members seem to have great success with it. 


1 medium banana
2 tbsp Greek yogurt
1 tbsp almond butter
1/2 cup almond milk
1 scoop chocolate protein powder

It was delicious but much higher in calories than I expected. I can probably eliminate the yogurt (which would also make it dairy free) and add more ice to keep it a little on the thicker side the way I like. 

Snacks: some cheetos, cheese and crackers, and strawberries 
I don't know what happened tonight, but I suspect that I didn't drink enough water today. Plus, when I know there are strawberries in the fridge...


I can't beat myself up for over-eating. It's a setback, not a failure.

Tomorrow is a new day.

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