365 Days of Self Discovery: Day 65

11.06.18

What changes could you make to improve your health?

  • Making yearly Dr. visits to stay updated on my general well-being & to take care of any health issues that should arise.
  • Keep my sugar content lower because diabetes runs in my family
  • Drink enough water daily because I have had a habit of being dehydrated & that’s not healthy
  • Cut down on consumption of processed foods (which I hardly eat fast food, besides pizza or Chinese take out on the weekends) and since I love cooking and I meal prep, it has become easier to consume less processed food
  • Follow my macros again to keep me on the right path with my goals & prevent me from overeating and meeting my nutritional goals for proteins, fats, carbs, fiber and calorie intake
  • Continue with meditation for my mental well-being
  • Making it a goal to walk 10,000 steps or more daily to stay proactive
  • Being mindful of the supplements I take and pay attention to how my body reacts to them
  • Make yearly appointments to visit the dentist for oral hygiene care
  • Be more proactive of reading the ingredients on the food labels while shopping ( I read the food labels but hardly pay attention to ingredients and should be more mindful of what I am eating)
  • When and if life should throw me a lemon I cannot handle or manage, I should learn that by seeking a therapist for help is okay and that sometimes it better to talk to someone than to live with it inside.
  • Get more sleep! make my sleep schedule a priority! 
  • Take more initiative to brush my teeth two or three times daily for better oral hygiene  

What are some health improvements you could make (no matter how big or small) share it in the comments & follow, like and share this post with peers! 

365 Days of Self Discovery: Day 64

11.05.18

Do you dress for yourself or to impress other people?

  • Once upon a time, it was to impress others because I was worried about how other people looked at me, and thought of me; certain styles, name brands, etc just so I felt and looked “good” according to other people’s standards. I grew up with a mom whom always wanted my sibling and myself to dress accordingly when we were out in public, we weren’t allowed to pick out our own clothes for a while & eventually when we were able to, we were examined first before having leaving the house. Having a nice outer appearance was important to her; she always said “you never know you might run into or meet, so you want to dress your best” — and it was expected of us. 
  • Now I dress for myself but the exception would be dressing for a first date or special occasion; wanting to impress the person(s) (first impressions are important) but at the same time still wearing something I feel comfortable in. I like to look good because it makes me feel good (mom always said, if you look good, you feel good) and I believe how a person carries themselves speaks volumes no matter what attire they have on, so I try to choose clothing that makes me feel confident in my body and with myself. 

Sore legs

Tuesday

Warm up:

  • kettlebell stiff legged deadlift: 4 x 25, 12 lbs
  • standing hip abduction: 4 x 25, 30 lbs
  • kettlebell swings: 4 x 25, 12 lbs

Workout:

  • Sumo deadlift: 3 x 190 lbs, 3 x 195 lbs (6 reps)
  • Barbell back squat: 3 x 145 lbs, 3 x 155 lbs (6 reps)
  • Barbell front squat: 4 x 8-10, 105 lbs 

Superset:

  • Linear leg press (narrow stance) 4 x 8-10, 298 lbs
  • Linear leg press (wide stance) 4 x 8-10, 298 lbs

Superset:

  • Smith machine lunges: 4 x 8-10, 75 lbs
  • EZ bar goodmorning: 4 x 8-10, 50 lbs

Superset:

  • Seated leg extension (single leg) 4 x 8-10 each leg, 20 lbs
  • Seated leg extension: 4 x 8-10, 80 lbs

Bench & Arms

Bench & Arms

Warm up:

  • EZ bar chest press: 4 x 25, 20 lbs
  • DB bentover reverse fly: 4 x 25, 20 lbs

Workout:

  • Barbell bench press: 3 x 80 lbs, 3 x 85 lbs

Tri-set:

  • Smith machine incline press: 4 x 8-10, 75 lbs
  • DB chest press: 4 x 8-10, 60 lbs
  • Alternating DB curl: 4 x 8-10, 50 lbs

Tri-set:

  • Smith machine behind the back shoulder shrugs: 4 x 8-10, 95 lbs
  • DB triceps kickback: 4 x 8-10, 20 lbs each arm
  • One arm DB preacher curl: 4 x 8-10, 20 lbs each arm

Tri-set:

  • Seated DB shoulder press: 4 x 8-10, 50 lbs
  • Narrow grip EZ bar chest press: 4 x 8-10, 50 lbs
  • Seated DB curl (alternating): 4 x 8-10, 40 lbs

Garlic Butter Baked Salmon

Good Eats!

Ingredients Needed:

  • 4 (6 oz each of salmon fillets)
  • 4-6 cups of broccoli 
  • 4 gloves of garlic (minced)
  • 6 tablespoons of unsalted butter (melted)
  • 1 tablespoon of light brown sugar
  • 1/2 teaspoon of dried oregano
  • 1/2 teaspoon of dried thyme
  • 1/2 teaspoon of dried rosemary
  • salt and black pepper
  • 1 lemon, halved 
  • chopped fresh parsley

 

Instruction:

  1. Preheat oven to 400 degrees
  2. Grease sheet pan with cooking spray
  3. Arrange broccoli florets and salmon on sheet pan
  4. Rub minced garlic on each fillet, set aside
  5. In a whisking bowl, whisk together melted butter, brown sugar, oregano, thyme and rosemary
  6. pour the butter mixture over the salmon and veggies
  7. Take half the lemon and squeeze it over everything and add salt and pepper
  8. place sheet pan in the over and cook for 15 minutes
  9. Remove from oven and garnish with parsley

I haven’t had salmon myself, but if salmon is not a fish of choice, feel free to sub it out for another kind of fish of your liking! Also be sure to follow Diethood for more recipes and alternatives to this recipe! good eats 🙂