Funky Fitness Friday

The countdown has started: One more week until I finish my internship, leave Munich and return home, one more week until I get to go to my favourite dance classes, and slightly over 3 weeks until University starts.

Exciting times people, exciting times 🙂

Now since I haven’t been able to go to any dance classes in the time I spent here (I couldn’t find any schools near the office and any classes after 7 pm), I really upped my workouts and discovered a new-found passion for weight-lifting and Les Mills. I also set a goal to join CrossFit in September, which I am currently not sure about as it is making me feel slightly overwhelmed.

Every single time I have mentioned my fitness journey on here, I told myself I would write a more substantial, weekly workout post and mention how my body, strength and endurance have changed… but I kept on pushing it back. Weekends were cherished with time spent with my friends and less devotion to the blog, and before I knew it, it was Manicure Monday again and I still hadn’t shared my excitement for Body Step or Body Pump (let alone actually posting my manicure on Monday 😉 ).

Well, now is the time that will change. Better late than never, right? And I figured, while I am still not spending time twirling away at dance class, I would revamp “Funky Friday” and change it to “Fitness Friday” for the time being. (And seeing as I have fallen in LUUURV with the gym, you will probably be seeing a few posts along with dance posts when I am back in Zürich as well, with emphasis on university/fitness/life balance.) I am so glad Sam from Pancake Warriors decided to host a Fitness Friday link up! Great minds think alike: the timing couldn’t be more perfect! So after reading my week of fitness, head on over to her blog for more sporty fun 🙂

Fun fact: I told my favourite Les Mills instructor that I was leaving in 4 weeks, and he said he can’t believe the “happy sunshine girl” was not going to be there every Monday and Thursday motivating the class with smiles despite the intense cardio hour…. #sadface, yet it gave me a warm and fuzzy feeling. Going to the gym 3 times a week and staying true to your favourite classes really gives you that “home away from home” feel… I mean even the frequent class-goers are talking to me and asking me about my weekend now, and have invited me to their post-BodyPump hangout with protein shakes and Prosecco (too much fun by the way.. these people are a hoot and a half and have the best stories)!! It took 4 months for friendships to form and now I have to leave… 😦 But it’s nice to know that my happy and smiley personality doesn’t go unnoticed and that most of them are planning on visiting my fav gym in Zürich soon too 🙂

Mmmkay, lengthy, explanatory intro is down.. so without further ado, here is this week’s workouts:

Monday

Fueled by a banana and peanut butter I powered through two amazing workouts: First I found my “chi” in Body Balance before pumping my heart rate up in the Athletic version of Les Mills Body Step.

The athletic version is shorter and has 3 High Intensity “athletic” full-body circuit tracks instead of the more dancey “party” tracks of the usual class. I actually really prefer the athletic version of the latest release and hope I get to do it again before I leave.

I opted out of the Body Pump class after because I managed to make it to the early-ish Balance class. In lieu of the weight-training based class I decided to quickly work my inner- and outer thigh muscles, shoulders, biceps and back on the machines. I chose the machines that trained as many muscle groups as possible, so only had to switch 3 times! 🙂

Sidenote: my heart rate monitor died on me during the class 😦 But I think this could be a great experiment for me to learn to work out “just for fun” and to meet my goals – not for “burning calories”!

Tuesday

Les Mills CX Works, followed by the last 30 minutes of Body Attack (both classes start at the same time, but I like the extra emphasis CX Works puts on core and lower-back strength).

If I am really feeling dedicated, I use the 30 minutes before the next class (see below) to do a HIIT run on the treadmill. This would normally involve a very short warm-up jog, as I had just done an intense class and wouldn’t need much more, followed by intervals of extremely fast sprints and recovery jogs. Sometimes I also throw in a steep walk in between the sprints. Since I only mildly enjoy treadmill work, I always search for an excuse not to do it… so when a workout buddy asked me to join her for the last part of Body Attack I was all in 🙂

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Then I did Body Pump. I love the trainer on Tuesdays – he is so much fun and pushes me to work harder each and every time because I am there quite frequently. This means he will sometimes give me this look when we are putting weights on the bar, as if to say: “You can do better than that”. This time for example he came up next to me during the squat track and laughed at my attempt to attach as many 2.5 kg plates to my bar. He suggested to just go for 20 kg next time… yeah right, since when does 5 + 2.5 + 1 + 1 add up to 20? I might get there eventually, but squatting for 5 minutes with 20 kilos on both shoulders is definitely no joke, so I am currently happy with my “total” of 20 kg (FYI you are meant to increase your weight to double or triple of your warm-up weight)

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This time I also increased chest, shoulders and triceps by 1.5 kg 🙂 Slowly making progress!

I also increased the squat weight to 12.5 kg on both sides, but immediately regretted that because our trainer mixed up the songs…so it wasn’t the track I had been doing for the last 6 weeks (which I totally knew I could increase on because 10 kg were getting too easy). Nope, it was a really tough track with quite a few ultra-low squats… my legs were on FIRE! FYI: Trainers might start mixing the tracks after 6 weeks because new training plans are only released every three months! This keeps things more interesting, but also slightly tricky from a weight-selecting point of view…

After class one of the girls who always takes the same classes with me on Tuesday asked if I wanted to do some CX Works Core with her, as she had missed the class.. I was more or less dead, but was honored she asked me to be her “trainer”. I knew most of the moves, as I seemed to have picked them up quickly after years and years of learning choreography as a dancer, and used fun songs on my phone. She said I was really motivational and INTENSE and that I should definitely look into teaching because she would without a doubt take my courses… so I had yet another “warm fuzzy feeling” moment… question is: when should I train to become a teacher and when would I teach…? decisions… decisions…

Wednesday

After eating my dinner of peas, carrots and kidney beans at my desk at work, I head to my dance class. The first hour was an open class, where you could work on anything you found needed more attention. The second hour was a strength class, specifically created for dancers – it was tough, despite my improvements in BodyPump. This just goes to show that dancers don’t really need to go to the gym… they’ve got enough strength training in their daily routine. It also showed me that it is time to return to the dance studio and start cross training more 😉

Thursday

I took a rest day for 3 reasons. 1) my monthly membership had just expired and I didn’t see a point in renewing it for 1.5 weeks. 2) I absolutely had to go to town one last time before leaving Munich. This led me to find a Froyo place 5 minutes from my apartment… I am kind of glad I only just discovered that 😉 3) I finally wanted to actually get some sleep (didn’t work…at all.. ended up watching Weeds and getting hungry at around 10.30)

Friday

A sort of forced rest day, as I will be spending the afternoon in the train back to Zurich munching on my favourite Mango Curry one last time…

(last) Saturday

Stretching class designed for dancers. I am making MEGA improvements with my splits and back bends! Must remember to take progress pics! I am now using a block to get >180 degree angle in the splits… crazy, but doable and not as painful as I thought!

(last) Sunday

Rest day. Loads of much-needed sleep and replenishing my rice-cravings 🙂

This weekend I will be going to the stretching class again, a body weight strength class and Body Pump!

Have a great Friday! I’m just about to leave the office and schlepp my über-heavy, laundry-filled suitcase to the train station. ONE MORE WEEK TO GO!

With attitude and nail polish, Anoushé xoxo

 

Swirled Cashew and Cocoa Cheesecake Protein Overnight Oats

I’m not sure if you can handle this.

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It tasted like cheesecake. Chocolate cheesecake. *gasp*

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It was just the right amount of sweetness and a whopping 25 g of protein without using protein powder.

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It’s über-healthy, but you wouldn’t think it at all.

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It contains a swirl of my favourite nut butter.

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And most importantly:  It kept me going through my 1.5 h workout (and beyond – really filling!) without weighing me down or making me feel sick during cardio Body Step like my beloved dates and almond butter did.

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O.M.G. #foodporn

…It really was that good.

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This amazing breakfast or snack was inspired by Deryn’s recipe over at Running on Real Food. I absolutely love her inspirational food philosophy and have bookmarked half of her blog already… it’s awesome – she’s awesome – my recipe here is awesome too 😉 (if I dare say so myself)

Swirled Cashew and Cocoa Cheesecake Protein Overnight Oats

(serves 1)

Ingredients

  • 2 tablespoons rolled oats (up to 5 if serving as breakfast)
  • 1 tablespoon chia seeds
  • 100 g low-fat quark (or Greek yoghurt)
  • 1 tablespoon cashew nut butter
  • 1 tablespoon cocoa
  • up to 1 tablespoon maple syrup
  • dash of milk to make it mixable (I used unsweetened almond milk)
  • optional: 1/2 tablespoon cashew nut butter to serve

Directions

  1. Add all the ingredients into a mason jar (or almost empty nut butter jar), except for the extra cashew nut butter, and stir until well mixed
  2. Store your jar overnight in the fridge
  3. Stir in extra cashew nut butter for extra swirls (not an easy task due to cheesecake-like consistency, but totally worth it)
  4. Enjoy 🙂

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Yuuuuuuuuumm!

With attitude and nail polish, Anoushé xoxo

WIAW & Food Stress

These last few weeks have been a rollercoaster when it came to food. With all the exercise and training I am doing, I want to be able to fuel my body properly before and after each workout to ensure a full recovery – so I go to the store most mornings before work and stock up on food that is meant to last me a week of healthy snacks… but that doesn’t really work well..

I like to eat. And when I have food near/in front of me, I will eat it. Or I will imagine eating it/ remember a positive memory of doing so for so long, that I end up convincing myself I need to snack. When I am at the office I find myself mindlessly munching away, even when I am not hungry, and all the snacks I purchased to last me a while, get eaten up in one afternoon…I mean ok, it’s mainly just fruit, but the amount of fruit I have been able to consume lately has been freaking myself out – especially since I am technically trying to learn to practice portion control and the whole “everything in moderation” thing.

Not buying snacks is not an option for I live in fear of getting hungry or not having enough power at the gym (don’t ask why, I only have this while travelling. At home I can go hours snack-free). Having said that, my lunches here a more substantial than at home because I don’t have access to the same things and kitchen utensils so I turn to raw food (I mainly eat salads), which don’t really fill me up as much as cooked foods would. Technically I wouldn’t need a larger snack, like I eat at home pre-workout because I really am eating way more than I need to (nutritionally), but again, I still do, for whatever reason. So much so, I often eat more than I should in an entire day by the time my workout comes around that I start beating myself down for not having any self-control… although I know I have it.. I mean I have intermittent fasted at times.. but still I can’t stop snacking and overindulging in fruit and nutbutter at my desk.

But still I keep going on my quest to a healthy, balanced life. I know I do better in Zürich, so I try to calm myself down. It’s only 5 more weeks – ok I have no self-control here in Munich and probably won’t ever learn it, but in Zürich I somehow do and can go hours without snacking, so it will all be ok…

With this in mind, I always make sure I eat a post-workout snack, even if I had already eaten enough (calories), because I know that I otherwise won’t be able to train the next day without proper recovery fuel. Problems start there when I suddenly get “post-workout” hungry and don’t ever seem full. High protein meals to the rescue!

So that’s what is stressing me out lately and going through my head when it comes to meals in Munich.. it really consumes too much of my time and I need to work on transferring whatever I am doing right in Zürich to life in general, as I hope to travel a lot in my life and don’t want to stress out over not having access to my beloved kitchen at home every single time because of it… cause that would be sad..

And with all that said, here is a day of eats. Thank you Jenn for hosting!

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Breakfast

Green protein smoothie, with Chocolate Vital Protein, banana and spinach

Lunch

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Big salad filled with tomatoes, hemp seeds, kidney beans, peas and carrots, avocado and cucumber

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Dessert

Loving almond butter and dates lately. I’ve been eating at least 2 every day as either dessert or pre workout snack. If I don’t buy Medjool dates (pictured) I am able to eat half a pack of the smaller, plain dates as they aren’t as melty sweet and disappear way faster… (again no self-control, and it tastes sooooo goood)

Pre-workout

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Banana with peanut butter (I was actually able to keep the serving to this!) and 2 more Medjool dates with almond butter.

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Post workout

This is the tricky part. Sometimes I am hungry, sometimes I am not… if I haven’t had a smoothie I generally have a small one now, and a side of scrambled egg whites dipped in miso. If I am slightly hungrier I serve 2-3 eggs sunny side up over spinach. This time I wasn’t hungry when I started eating, but had a terrible sweet tooth from not eating much fruit all day (I really need to cut back on the fruit sugar, as my body is obviously addicted to it, like eating 1 kg of cherries without any problems). So to get that sweet tooth under control I had another snack right before bed.

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Chocolate Brownie Quest Bar with cashew nut butter

All in all I had a balanced day of food, but ate more than I should have. I really need to work on mindless snacking, as I am still fighting the “freshmen 15” I gained in New York. The amount I am eating now is great for maintenance and for all the sports I am doing and it is great to know I can eat this much… but I also know I don’t “need” to eat this much and want to learn to eat when I am hungry and stop all this terrible snacking in between!

Hope you are all having a great Wednesday!

With attitude and nail polish, Anoushé xoxo

 

Green Smoothie

I mean, it had to happen eventually right?

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Green Smoothies are SO TRENDY right now.. it was only a matter of time that I would start blending one up for myself too.. and boy did I blend up something yummy!

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It doesn’t even taste healthy. It actually reminds me of a really thick vanilla milkshake! And it’s green! You guys all know how much I love green things to drink a.k.a my love affair with matcha lattes (and those are only two out of plenty of links to when I mentioned my matcha addiction…)

Photo on 29-05-14 at 11.08 #2Get your blenders ready, cause this smoothie is good for breakfast, lunch, dinner or dessert 🙂

Green Smoothie 

(serves 1)

Ingredients:

  • few handfuls of spinach
  • 1 frozen banana
  • 1 tablespoon cashew nut butter
  • 1 serving vanilla protein powder (I use raw vegan powders)
  • a little bit of unsweetened almond milk (to make it creamy and easier to blend)
  • 1 teaspoon vanilla bean pods (optional)
  • 1/2 teaspoon butter extract (optional but makes it taste slightly more like ice cream 🙂 )

How to:

  1. Place all ingredients in your blender
  2. blend
  3. Enjoy!

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It’s so GREEEEEEEN 🙂

With attitude and nail polish, Anoushé xoxo

What I ate Wednesday – Rest Day

I was STARVING yesterday.. all day! Every two hours I felt the need to eat.. I don’t really think the feeling was hunger, but I was receiving queues that I needed to consume food. And not just any food: I wanted CARBS! All the carbs!

I have heard of people generally being more hunger the day after a long run (marathon), but I didn’t run. I did however burn all that I had eaten the day before in my Les Mills classes, which could explain the extreme hunger leading me to eat twice as much as I did the day before. But I embraced it (you are so right, Arman!), despite trying to generally leave more hours between my meals lately…

Today I am feeling a bit “meh”. I’m craving fresh fruit and movement. I’m so grateful I’ve come to a point where I can rely on my “gut” to tell me what I need and what is good for me when it comes to food…

I wish it were more reliable when it comes to people though.. that’s where my “gut feeling” is still letting me down a little, but you live and learn (And that’s another story for another time anyways! 😉 )

So this WIAW is dedicated to finally listening to my cravings, and being proud of being able to do so 😀

Thank you Jenn for hosting this fun weekly link-up!

Breakfast:

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When I woke up I was craving carbs. I didn’t want to open up a new almond milk because I would be back in Zürich for the long weekend, so I didn’t make overnight oats. Big mistake.. I need to get my priorities straight…

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I was REALLY craving oat clusters (sadly still haven’t made your delicious-looking recipe (or yours come to think of it)… so I was having an oat-cluster-emergency 😉 )

I ran into the organic store on my way to work and picked up some “KRUNCHY PUR” Oat clusters, chocolate soy milk and cashew nut butter, and happily munched away at my desk. Craving: satisfied!

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I later also drank this Carrot Mango juice (my fav combo!)

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Lunch:

After my “higher-carb” breakfast, my body was honestly telling my I needed some protein.. and I was craving goat’s cheese! I only get that craving once every few weeks – as I do tend to eat mostly vegan – but when I do really want some goat’s cheese, I generally enjoy every last bit of it 🙂

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I was also craving fresh vegetables and tofu so I made a big salad out of carrots, cucumber, tomatoes, mini peppers, fresh goat’s cheese (Chavroux) and Taifun Curry Mango Tofu. I topped it all with Creme of Balsamico and EVOO. YUMM!

Snack:

My salad held me over for about 2 hours before it had me longing for something sweet. I had a few apricots in my bag which I was grateful to find and also finished off the leftover cherry tomatoes.

About an hour later I still wanted more and polished off the rest of the goat’s cheese with some unsweetened, whole grain, spelt animal crackers that I had also bought in the morning. I really needed carbs…

Right before leaving the office I also had 2 handfuls of honey roasted cashew nuts.. my sweet tooth hit again 🙂

(and yes I appear to have snacked every hour of the afternoon… something I’ve been trying to stop, but embraced as necessary yesterday)

Dinner:

After a PR meeting in the evening I met up with a co-worker for froyo. I wasn’t really hungry anymore and was (for the first time ever) happy that my favorite froyo place was closed… shocker I know.

So we went to my favorite café instead.. where they were out of matcha! In protest I ordered a SMALL (not large) rooibos latte with soy milk.

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It was ok, and the cute barista (he was there again 🙂 ) agreed with me that matcha tasted better…

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See we are meant to be 😉

I was slightly peckish after and got a small vegetable curry with some avocado on top for dinner and finished off the evening with two squares of Lindt Salted chocolate and some Kamut Crackers. Again with the carbs!

As mentioned before I am super happy to be able to say that I had a successful day of intuitive eating, even though I ate way more than I normally would on a rest day (I generally try to keep those high protein, but that’s not how my body wanted to roll yesterday apparently) 🙂

Now let’s just see what happens today, as 4.5 hours on a train always mean I NEED food. Funny how being trapped in a train makes you think you will starve…!

Have a great Wednesday! 🙂

With attitude and nail polish, Anoushé xoxo

 

What I ate Wednesday – Office Food

I actually purposefully took pictures of my meals today so that I could share them with you. Thank you Jenn for hosting 🙂

Breakfast

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Don’t knock it until you try it! Apple/banana sauce is actually quite nice… I normally add chia seeds, but forgot to take it home with me to let the chia soak up the juice. Instead, I ate 2 dark chocolate covered rice waffles an hour or so later (I blame my Auntie for getting me on the rice waffle train.. she keeps 5 packs of them at a time in the kitchen and her sons and husband devour them within minutes!)

Great as a “sitting at desk” breakfast

Lunch

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Lunch at the office is either Thai, Indian or Greek take-away, or a salad that we cut up ourselves. One of my co-workers actually started a salad tradition of cucumber, feta, tomato and avocado, which almost everyone makes when we decide to not order take-away. I was in the mood for kidney beans today and wanted a bit of protein after my carby breakfast, so I made a mix of cherry tomatoes, mini cucumbers, carrots and lettuce, added in half a can of beans and topped it all off with olive oil, balsamic vinegar and crème de balsamico. It was deeeeeelicious and will definitely be making a reappearance, maybe with some goat’s cheese on top? Mhhhhm

Snack

 

 

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I had to rush to a PR meeting right after my (extremely short) lunch break… and on my way back I passed my favorite café… naturally I had to get a Matcha latte with soya milk. I’m such a creature of habit… -> have extra time, buy beauty product, walk past café, get a matcha. I think I will need to ban lattes soon too…

Later on between 16.30 and 18.00 I had the rest of my kidney beans (weird snack, I know, but I really was craving them still), a carrot and two packets of blueberries. I snacked on the blueberries while reading the new MADAME 🙂

As a pre-workout snack/ part of dinner I ate a Quest bar I found in my suitcase! I was soooo happy to find it as I thought I had eaten my last one yesterday! It is part of dinner since I haven’t managed to run to the store yet between moving, trying to keep a work-out schedule and being in the office.

Dinner

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Quest bars and spoonfuls of peanut butter are my go to meals in the (late) evenings after the gym, when I have nothing else to eat/feel very uninspired (nutritionist mom: need some tips please!) I also love sautéed spinach and tofu in coconut milk or some quinoa (if I meal-prepped and have some leftover…). All with peanut butter 😉

Today I ate two tablespoons of PB with 3 raw carrots 🙂

So that’s my typical (healthy) work day! I’ll be sure to fill you in on one of our take-away days too! And see: Fashion people do eat 🙂

 

What I ate Wednesday

Finally I remembered to take pictures of my meals, so now it’s time for a What I ate Wednesday PARTYYY 🙂

Thanks Jenn for hosting!

Breakfast:

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Large Matcha Latte with soy milk.

YUMM!

…and a punnet of blueberries at my desk. I also drank a Vita Coco throughout the morning. Those things are goooood.

Superfood/Antioxidant breakfast: check!

Lunch:

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A MASSIVE salad quite similar to this one (I forgot to take a picture today…after all, so this is recycled 😦 )

Mine at lunch had no goat’s cheese and no broccoli, but it did have avocado, peas, red peppers, cherry tomatoes, baby cucumber and loads of lettuce 🙂

Snack:

A pack of strawberries

Dinner:

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Coconut Quinoa (recipe coming soon!)

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Stir fry tofu and vegetables (spinach and broccoli) with tempeh and tomato sauce (all leftovers)

Dessert:

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Peanut butter with applesauce, linseeds and a Raw Chocolate bar on the side.

Chocolate is always a good idea. Especially raw chocolate with cherry and chill (Lovechock). Especially at night when that craving hits…

That’s all for now folks 🙂

Have a great evening.

With attitude and nail polish, Anoushé xoxo