Running forever!

That's what I felt I could do this morning, even with toey tarsals. My foot has still been giving me grief but if I wear my orthotics, it keeps improving. This morning's training included a 25 minute run at a very easy pace and then 20 minutes on the elliptical (I was purposely more intense and was glad I had my IPOD for company, otherwise it wouldn't have been much fun at all). Spent a lot of time stretching afterwards and did some box squats and RDLs - didn't want to overdo the weights - I am planning on easing into leg DOMS.

Aim of the game is to improve my cardiovascular fitness in anticipation of this audition - my thoughts are that when you're teaching, it's a nice little luxury to not have to be concerned with your fitness levels. I really enjoyed doing the extra cardio this morning - modes that I'm not doing a lot with and I am now inspired to drag out my HR monitor to gauge improvements like recovery etc.

I had to work in the pharmacy today and to allay the sore legs you get from standing on your feet all day, I purposely did lots of movement, lots of climbing up and down the ladder to put obscure drugs in their place and taking the long way to the ladies bathroom. As a consequence, although I am tired, my feet are not aching.

I am also proud of myself because I took the trouble to bring my own lunch and made an absolutely delicious concoction which was very fried rice like - every vegetable under the sun, a couple of eggs, bit of soy sauce and spinach to give it even more colour. I enjoyed fresh pineapple for morning tea (straight from the farms around here), and lemon garlic fish and greens for arvo tea. Tonight we've polished off peri peri chicken and steamed vegetables, and some Lindt chocolate - it's on special at Coles this week, so I bought one in every flavour..hee hee.

A lean lifestyle is a choice

I was having a conversation with myself yesterday that went along the lines of:

"Why not have a mouthful of *insert name of any crap here* just like everyone else. Other people can eat treats so why can't you?"

"Living a fit lifestyle means eating to fuel a fit lifestyle. I don't see where *insert name of any processed crap* fits into the equation."

Needless to say, Vera Sluttinski is looking for a new home somewhere else with her mate Inner Gollum.

Anyone wanting to take on a boarder?


Living fit in the long term is really a lifestyle choice. I'm proud to honour myself with nutritious fare that keeps me on the top of my game!

Training today: Just taught an awesome Step class and now off to teach RPM!

You gotta do yourself a favour

And head to Kek's Good Food Blog stat! I just made the Casablanca Chicken (well, rather I chucked it all in the slow cooker this morning) and it is awesome. I had it with green vegetables as per suggestion and it was really very tasty.

I spent another day at home doing nothing except home related stuff interspersed with some computer time and some reading and now I've got a nice clean house and a feeling of returning sanity! I still have paperwork to tackle but things are shaping up rather nicely.

I have been trying to decide what is the next move for me fitness and nutrition wise. Shelley came up with the idea of doing another photo shoot in a few months time so I can be "fabulous at forty". I think this is awesome because I was surprised by how much I enjoyed the photos on Monday. And I think my plan is going to centre more around strength training as opposed to cardio because it's the biggest challenge for me. I want to focus on improving my strength! So the first move is for me to start prioritizing it more - that is I'm going to start with strength training, rather than cardio (I prefer to do it the other way around) as my first port of call.

Heading back to work tomorrow. I've got meals all planned out and all I have to do now is plan my workout.

Not feeling like a competitor this week!

I should title this post, "you make plans and God laughs", which is exactly what has happened to me this week. One of my daughters has been sick with the dreaded lurgy which has meant me taking the entire week off work and doing very limited training. This has left me, naturally feeling like "what the heck are you doing with only 6 weeks to go and not training?" Then I remember that most of it is nutrition side of things being the most important thing right now, with the training being an added bonus. My motivation is to see this thing through properly to the end, enough said. Right now, I am the biggest I have ever been at this stage of the game at this time out, so there is probably some major work to be done. My issue is not seeing myself as being too fat, mine is in seeing more leanness than there probably is - which means it must be time for a round of photos - camera never lies!

I'm looking forward to Saturday though - I get to dish out some RPM punishment to Lindy and Lia plus I get to catch up with Dori and Lisa and some other bloggers to name a few. We're going to head out and have Vietnamese afterwards. I can't wait - so if there's anyone else that would like to join in the party, please let me know.

Hmm , what else - heard a very interesting talk on Sunday about some themes that underpin Christianity and how they apply to the athlete. There were four key points that I found pretty interesting. They were a) dissatisfaction - everyone, no matter what their station in life suffers from varying degrees of dissatisfaction - whether you're rich, poor or somewhere in the middle. In the athletic sense you are always striving towards betterment and if your performance is not up to par, in creeps dissatisfication.
Then, b) discipline - this refers to the point that human beings love discipline in order to live a full life. I know I've mentioned this before - along the lines of why a society without rules doesn't work. Lack of discipline works against the athlete - "sucking it up" and getting on with the job, no matter what it entails seems to be important for success both in athletic endeavours and with life in general. Then there was c) "trust" - in the Christian sense, that is trust in God - and for the athlete, it is "trust" in the plan. I've experienced the benefits of both - call me superstitious, but my prayers do get answered, sometimes though the answer was not what I expected. Finally there was d) gratitude and connection with the poor - to help you to be grateful for what you have and what you can do. Gratitude about how your body works is important for it to work well. My physio said to me when I complained about my shoulder once - "but you're nearly 40 years old and you've never had anything go wrong before this!" It was a great reminder to be thankful for how well things do work.

We all have a tendency to focus on remembering the immediate past, so if injured you will focus on the injury, not how well the body has served you previously.

Wow, I don't know where all that came from! Therein lies my lesson - I just wrote about the week not being to plan - no it hasn't been but I've got other things out of it, so it isn't all for nothing.

Catch up and questions!

Whew, much busier week than I had anticipated -every time I had a chance to write a post, something came up.

Got in a decent amount of training in by my standards, including a fantastic de dorking by Miss Jo - my posing is pretty rusty but it was a lot of fun to go through it again, accompanied by the beautiful Miss Selina. All good! I've enjoyed five days of maintenance and beyond calories - still mainly Paleo eating ( there was a yummy Vietnamese rice paper roll in there on Thursday) but just a whole lot more - am just loving it right now. This week has been one of visual change but not much scale movement, even had a spike-a-roo in there. Going into the six week out mark is the next sign that the foot is firmly planted on the accelerator this week. I've had a lot of recovery over the weekend as well and I'm ready for this next phase. Then it will be determining when and where to have a planned indulgence meal. I'm thinking of taking hubby out to Vietnamese again - it really is delicious!

Now on a totally unrelated topic, I would love it if you could all post your comments on this blog telling me what you think of sending your kids to a private school vs a government school. We are at the stage of deciding on secondary education for our girls. I went to a government school for primary and a private girls' school for secondary (Catholic school). Although I am Catholic, I don't feel like it deepened my faith in God. I feel that this sort of thing comes from how you live at home.

I'm more interested in my girls having the opportunity to be able to do and learn what they need to in order to be successful in their chosen career path/s - which was one thing my school lacked....so I'm considering Grammar schools, which I believe are more focused on academic achievement. My eldest daughter is quite good academically (and is in a gifted/talent project at school right now).
If anyone has been to Brisbane Girls Grammar or Ipswich Girls' Grammar please post your experiences. I would find it really helpful. We also have a government school nearby with an excellent reputation except the number at the school is well over 1000 students. The cost of sending them to the Grammar schools is in excess of $10K per year, so we want to know that we're making the best decision for them. So if anyone can weigh in, I would so appreciate it.

I know I said I was busy...

I know I said I was busy, but I'm taking a break from being the House Cleaning Gnome to write about my latest news. We're building a house! It's been a long time coming as we originally purchased our land to build on in 2006, just before we got shipped off to Woop Woop - it's a lovely big block with views of the city - even if the city is a little further away than we'd like. It has been 'touch and go' as to whether we would ever build with the exploding real estate market and cost of building and then the subsequent crash. My hubby works for a mining company that recently laid off 20% of its workforce - so we had to wait and see whether we would be lucky and stay employed, or be made redundant - we were incredibly fortunate that his old job was made redundant, but that he was offered another position within the company so we are OK. It has been incredibly stressful and my heart goes out to those who haven't been as fortunate with employment as we have.

Anyway, we finally (after a false start) decided on a builder - IDH, or Individually Designed Homes - they have been tremendously helpful thus far. We have designed our own home and have been having fun choosing various things like appliances, flooring and carpet. We have decided to go with Miele appliances, expensive but we've never had any of our Miele stuff in our other houses kick the bucket - I'm rather looking forward to cooking with fantastic appliances again. The gas cooktop we've chosen even has a rather nifty wok burner which is going to get some good workouts I am sure! Hmm what else - we're going to invest in solid timber floors (another dream of mine ) - can't wait. I guess I will have to start a house blog shortly once the council plans for house and pool (yes, we're doing the pool now too because there will be limited access later) are approved.

Thank you to everyone who posted comments about my photos - as I said in my earlier posts, I didn't know if I wanted to compete or even mention it on my blog - but the support and encouragement I have received has been gratefully received at this end. It really helps to know that when you're not feeling willing, you can write a blog and somebody will be along to give you a kick in the pants.

Have had a pretty good training session today and did what I call a post shoulder PB on the bench press this morning (did 3 x10 @ 35kg) - I cannot believe that six months ago I couldn't even trace the movement with my hands!

Am looking forward to salmon and asparagus for lunch - may do both on the BBQ - this sort of food may sound plain to some, but it is simple and delicious.

Anyway, back to work - life is good!

A date gives you incentive..

I'm off to train my legs this morning. Those of you that know me well would have heard me complain about how much I dislike leg DOMS - however, I have a date with a bikini now, so I'm going to forge ahead with the job regardless. It's funny how I can handle (and actually don't mind) upper body DOMS but lower body...not so much fun for me.

Today I am grateful for some inner peace that has been a long time coming. I feel at one with the world and connected to my higher purpose. I know who I am and the role that I play so well and I am grateful for all of the clients who put their trust in me in their journeys to get lean, get strong and to love their lives as well.

Interestingly enough I think my peace has not come from some magic psychological revelation but from eliminating gluten and its close relatives from my diet. Over the weekend I have been researching food allergies as they relate to weight loss and it seems to be consistent that those who have wild spikes in scale weight may have allergies and intolerances to certain foods. It's not the first time I have had trouble with gluten - I was hospitalized in 2004 for suspected inflammatory bowel disease and as soon as I took out the gluten (not even consciously - I just gravitated towards more vegetables), my tummy improved dramatically. Now with the swelling and fluid retention I have been having lately, I've noticed a positive correlation between my Paleo meanderings and lack of swelling and retention. The one serve of grains I have are gluten free. It's all rather interesting - another thing that was discussed was allergies affecting the brain as a site and therefore having an effect on mood. This has been the most interesting aspect of the whole shebang as I feel that a light fog has been lifted from my brain.

That is not to say that I'm never going to be a Dirty Diana - quite the opposite. I always did well with any treat meal that doesn't contain processed flour etc - for example the chocolate flourless cake I had at Freestyle with the girls did not affect me one iota - neither does icecream. However at the moment, I will keep embracing my Paleo lifestyle until the swelling is completely gone - it's a lot of vegetables, but it's really not a chore or bad news when the results it gives you makes you feel sensational! And, yes, I've even had a nice little scale drop over the weekend which is an added bonus!

Going to be a Step Diva!

I have to teach Bodystep on Saturday, my first class in six months or so. It's definitely going to be a bit of a challenge with my knee (patellar tracking issues) and my shoulder (about 80% healed but not there yet) but I think that I'll be able to manage. I'm going to teach Release 71 (pictured), work on my knee (this will involve more glute work and quad/hip flexor stretching) and enjoy it.

Apart from that I've been head down, tail up doing the PT thing, answering emails and the like. I taught RPM yesterday but forgot my cycle shoes which was a bit of a blow - once you move to cleated shoes, you never turn back! Also got a bit of glute focused X trainer in and this morning spent 30 minutes on the X trainer (hard) , 10 minute run @ 11km/hr (focusing on toe off) and 30 minutes of stretching/foam rollering and glute activation work. Tomorrow I will be attacking the upper body and teaching RPM, this time with my cycle shoes firmly in tow. I will use "Carolyn Mix" again tomorrow morning, who doesn't love waking up to Acca Dacca at 6 in the morning?

On the weight front my canoe has hit some turbulence going upstream, namely I think I may have PMS - I'm always hungrier when the little beastie strikes, though the treat meal induced spike I had on Monday went away and I was left with a win this morning of 0.1kg down. My goal is to get to 0.4kg or 0.5kg this week as PMS/TOM is around so keeping this in the back of my mind, I'm going to be realistic about what the scale may say. Definitely feeling smaller - my amazingly unflattering Fitness First pants are a bit looser again today (or maybe it's been demonstrating all of those box squats ...lol)

Moving at the Speed of Light!

This week has certainly been a bit of a whirlwind, but not as stressful as last week - I think I'm starting to get used to the earlier starts and the combination of familiarity and the reminder to continue to honour myself first is helping a lot. When I say "honour myself", that is to ensure that I get my training in, eat well and make sure I take recovery when I need it. Today I taught RPM and was marvelling at how much my strength has improved on the bike since returning to teaching and I had a 30 minute window of opportunity to squeeze in a leg workout - goal is to be more committed to my strength training - I had a very productive session of box squatting and front plate step ups - doesn't sound like much, but I'm feeling that nice DOMsy sensation in my glutes already! With everyone else suffering from glute DOMS, I didn't want to miss out on the party. Recovery wise, I sat down for an hour and read the paper from cover to cover and had a nice cup of tea :)

Tomorrow I will squeeze in a run and some upper body work including deep neck flexor work, rotator cuff work and some gentle push and pull work. The neck work I have learnt from my physio - we had a minor breakthrough on Tuesday - my breathing patterns are activating my superficial neck muscles and giving me a lot of "tone" where I don't need it. I am working on my breathing!

Nutrition is going well - had a "I want to bake because secretly I'm after some sugar/fat" moment and realized that I couldn't have a moment like this because I had no suspect ingredients in the house to bake with and I couldn't be bothered to drive to the store. That's a round won to Liz and not the monsta Sugar Fairy.

Good news and bad news...

Well firstly the good news. As an inaugural member of FHMF, I got organized today and did some training and had my eating plan all laid out nicely. In fact I even did something new for dinner tonight - I stuffed a chicken breast with a mixture of low fat cream cheese and sundried tomato pesto. I smeared the mixture on the top as well so it wouldn't lose moisture and I covered it in foil and baked it in the oven. It was delicious served with cauliflower mash, steamed greens and carrots...mmm. Perfect muscle chow!

Training wise I did 90/30 run cycles for 20 minutes today, most I've done since pre op. They were Cliff Young shuffles, but a RUN neverthe less. I did 10 minutes on the elliptical and in the interests of getting jiggy with the brazil nuts did some static lunges (super slow..ouch!)

The bad news is that my physio now feels that I may have a labral tear in my shoulder which if true will require repair surgery which means I will be walking around the gym with a sling on for six weeks. What a charming example of a healthy specimen! Next appointment with the sports doc is next Friday. How can one tear their shoulder labrum and not even remember? I don't drink, so I can rule THAT theory out. The good news is that I'm doing some shoulder rehab exercises so I can rebuild my massive traps and get a glidin' glenohumeral joint happening again.
I'm down, but I'm not out.

Day Four -Fighting Back by Eating Well

Training today: incidental exercise around the house
Eating: oats, whey, veggie juice, milk, Sydney Breakfast tea
Meal 2: slim secrets bar and small banana
Meal 3: balsamic tuna salad - 2-3 cups mesclun leaves, cherry tomatoes, slice cheese, carrot, cucumber, tuna with 4 star balsamic vinegar. 1 slice Burgen pumpkin seed bread. bunch of grilled asparagus
Meal 4: 170g Dairy Farmers light yoghurt with1/3 scoop whey, 2 cups steamed veggies with cottage cheese
Meal 5: left over risotto and greens
Meal 6: ?

Am not as swollen today but not thrilled by the prospect of the exercise making the swelling worse. Tomorrow's plan is to hop on the spin bike and work those legs again. I knew the TT recovery would take awhile, but when you're actually doing the recovery, it seems like time is moving too slowly for my liking - yet I'm running out of time everywhere else in my life right now. Too weird.

In other news, I've been amazed by the influence of the blogging world. A few weeks ago, folks from Powerade contacted me, asking me if I would like to try their new sports drinks (pre exercise with caffeine, regular powerade and a recovery Powerade with protein) gratis. I took them up on the offer and sure enough a box of Powerade is gracing my desk right now. I'm looking forward to trying it when I'm training hard enough to warrant a sports drink.

Back to Base Day Two

Training today: Spin bike - moderate pace, easy to moderate load 15 minutes.
Walking around Uni of Qld and through Indooroopilly 20minutes.

Training Notes: Enjoyed the bike - felt the beginnings of a small glisten of sweat and felt like I could turn up the resistance further. Toyed with the idea of trying a standing climb but told my inner wild child to calm down a bit. Riding the bike felt really good, my core feels really strong and I almost fell into a trance like state as I got into a steady rhythm. As my physio is at UQ, I had a nice long walk from the Athletics Oval and up to the Biology Refec, which is very different from my University days. I always love being over at the Uni and have hopes of doing my Masters in Exercise Physiology one day.

Injury Update and Notes: Saw my physio, Louise, who seems to think that most of my pain is being referred from my tight thoracic spine and rib cage - a common problem in people with a lordotic posture (me!) - there is inflammation in the shoulder capsule, but we are going to treat the spine and see if the shoulder comes into line. After some pretty heavy joint mobilization, I was getting much better range through both a front raise and a full lateral raise, so I am cautiously optimistic. I may still have an MRI just to be sure.

Feelings: Have been feeling rather despondent about my majorly swollen belly and trying to fend off the "I feel fat" thoughts that have been creeping in. I find the best way of dealing with unhelpful feelings and thoughts is the Cognitive Behavioural Therapy style approach - basically proving the inaccuracy of such thoughts and feelings. In the case of "I feel fat", which we all know is not a feeling, I recommitted to eating well today - in my situation, if I'm eating really well, logic tells me that I cannot be overweight.

Food today: Not logged. Unless I need to do some uphill paddling, I don't log my intake too much these days. There is little point in me counting calories, the focus is on my healing and return to health. I am simply eating what I need to be satisfied and eating what is good for me.

Here's what I ate today:
Oats, Whey protein, tomato juice, 1/2 serve vital greens, skim milk, ice,
2 cups mixed veggies and cottage cheese melted on top
Sumo Salad - Thai Beef and a bite of bread roll
Bio Dynamic Yoghurt with raspberries, 1/2 wheyprotein shake
Mushrooms stuffed with tuna, cottage cheese, balsamic and capsicum finished with Parmesan.
Roasted Lemon Thyme Free Range Chicken
Small quantity of mashed spuds (prepped low fat), 2-3 cups of cauli, broccoli and carrots
2 squares Lindt chocolate.
2 Cups Sydney Breakfast tea with dash of milk
water!

Scale Question and Answer Time

A few posts ago I talked about not letting the scale do one's head in. I received a few emails about it and I want to share the email and my response.

Here it is:

"Just read your blog re: scales, Would LOVE your opinion on my thoughts below - here goes..
I am very anti scales.....given that there are so many reasons for variation, why should we weigh ourselves when it isnt a true indication...I TOTALLY understand that we have the control over how we interpret the number on the scales. I just think that too many of us freak about the number and become obsessive about being a particular number or losing so many kg's - a number! If we train hard and eat well and look good, why weigh? I know it's one of many tools to check progress (especially when preparing for comp etc) but when you weigh in daily and see the numbers fluctuate, i think it does more damage than good......I havent weighed myself since my last comp - i just knew that i would of been in a deep depression (post comp) knowing that i wouldnt be able to hold the scales at a weight i would be happy with...it's bad enough that the size 8's have to be put away until next comp.....gosh - i am sounding so mental right now - but do you get what i mean ???"

My answer:

I want to "challenge" you on a few points and see where the
cards fall, OK :)
1) Your weight, combined with other measurements is a TRUE indication
of where you're at. Alone, it ISN'T (due to normal natural
> fluctuations). You can't outrun a crap diet (as we all know,myself included).
> 2) If we have total control over how we interpret the number, then why
> would it do more damage than good to see a fluctuating scale, whether
> it be up or down?
>
> 3) Re deep depression about the scale: the scale is what it is, the
> scale has no emotion and could care less about what you think, so why
> give it the credence of basing your self worth on a number? This is
> where society has instilled in people a toxic relationship with scale weight and self worth.
> If you're fat, you're "undisciplined" and if you're "skinny" then
> you're good. You're worthwhile BECAUSE YOU EXIST, THIS IS NOT BASED
> ON YOUR BODY SIZE :)
>
> 4) I think worrying about clothing sizes is crazier than worrying
> about the scale, especially with vanity sizing and all. Personally at
> my current weight which is 6kg over competition weight I have items
> that are XS, 8, 10, 12, M and L.
> Depending on whether you do physique or figure, a healthy off season
> weight is anywhere from 5-7kg over comp weight.

I had a charming weight to report this morning - back in the 61s with the advent of TOM and the associated fluid retention that goes with it - I even thought I looked like a bit of a puff ball in the mirror, but I'm looking forward to the exit of this fluid in good time.

Had a great training session today: 60/60 intervals at 4:30 min k/6 min k pace for 10 cycles, Heavy Leg training. I was really focusing and let out the odd grunt today - there's a big deadlift monster lurking at Fitness First! Then I finished off with 20 minutes of steady state running. Apart from being a bit of a puff ball today, I'm feeling very strong :)

My other snafu today was forgetting my bra and undies to change into after my workout. A perfect excuse to go to Lorna Jane, which is next door to the gym. I decided to buy a padded workout bra with the idea of seeing what the old chest would look like with a little more plumage. Of course as soon as I put it on, I felt like I was one massive mono boob but when I looked in the mirror there really wasn't much difference at all! I have a bit of fear about being too big but somehow I don't think that will be an issue.

Yummo!

My latest post workout recovery meal is a little bit like the picture above, except it contains way more cereal and Ladybird Protein Crunch.

Enter the "Crunchola Recovery Meal"
1 scoop Ladybird Crunch (15g)
20g Crunchola cereal in apple/cinnamon or apple and blueberry
200g Nestle Diet Vanilla Yoghurt or Strawberry or Mixed Berries Flavours
30g blueberries or raspberries (I use the frozen sort).

I usually take this to the gym in two containers. I simply dump the yoghurt and fruit into one and then mix the Crunch and Crunchola (like an old married couple!) in when I'm ready to eat.
Stats are 235 calories, 20.8 g protein, 31.7g carbs, minimal fat. This is a fantastic post workout PN compliant treat!

Training today was a 45 minute run at 11km/hr (steady state). I was pretty exhausted by the end though! Then I trained my legs and shoulders and I can already feel the DOMS setting in. Still not doing as much volume as previously, just easing back into things.

Scale weight up a little this morning, no problem. Which is going to lead me into another thing - putting the scale into perspective. I seriously want to jump off a cliff when somebody tells me that the "scale is doing their head in". Following on from other posts, we are 100% responsible for what we think, say and do, thus we are totally in control as how we decide we are going to react to a NUMBER. Do you let it define who you are? Do you avoid the scale with the "see no evil, therefore no accountability" lense? I will post more on this later.

On the flip side there are those who are obsessed with jumping on the scale ten times a day. This isn't any good either. For this , I recommend putting in the good habits first and reconnecting with yourself for a little while before you deal with your irrational beliefs about scale weight. It's not the scale that is the problem - it's what WE believe about scales that does our heads in.

Gosh, once I start rambling I can't stop myself :)

Experiments with my new blender

I have been lucky enough to score myself a new blender (Breville IKON) thanks my credit card rewards points (see not all credit cards are the work of the Devil!) and today I took it for my first test run with a variation of a Precision Nutrition Super Shake.

Here's what I had for breakfast this morning:

1 cup skim milk

1 scoop Ladybird Whey

1 banana (medium sized)

1-2 cups ice cubes

1 tsp peanut butter

I whizzed all of this together and had a beautiful banana smoothie - it made nearly 800ml of smoothie so I had no excuse to be hungry...yum.

I had Thai Satay burgers wrapped in Mountain Bread with salad for lunch

chicken mince tray 500g

1 large onion

3 slices Wonder White hi fibre bread

2 serves Taylors Thai Satay

1 egg.

Makes 8 burgers.

Then it was the old family favourite, meatloaf -with a twist. I did a semidried tomato and mustard crust for the top. This adds a lot of taste and few calories. That really helped me feel like I was eating "grown up" food. I served this with baby potatoes and steamed veggies.

My snacks today included some Easiyo yoghurt mixed with apple puree, rice cakes with spreadable tuna, cottage cheese and vegetables and a couple of juicy nectarines. I've just finished my day with a Diet Fruche (passionfruit flavoured).

People ask me from time to time what I eat - it varies every day - I think it really helps to make the effort to eat different food. That way your palate never gets bored!

Training today: Teach RPM and run easy 10 minutes (had a bit of a warm up pre RPM)