Preworkout snack was 1/2 a homemade chewy oat bar.  Recipe at the bottom of the page:

Another chilly morning!  I biked to the gym today, and I think it felt colder today than yesterday, although that might be because I was wearing less layers since the gym is only a couple miles away.

New Rules – Stage 5 workout B:

• Deadlift/bent over row:  4 x 4  at 75 pounds
• Single-leg partial squats:  4 x 4
• Wide grip lat pulldown:  4 x 4 at 70 pounds
• Back extension:  4 x 4  at 100 pounds
• YTWL:  4 x 4 at 10 pounds
• Crunches, reverse crunches, lateral flexion:  3 x 10
• Prone cobra:  3 x 2 minute holds

I am so loving these workouts!  I feel so strong.  I kind of feel like it is my secret superpower.  I can walk around at 5’2″ and seem small, but inside I know I can kick someone’s ass if I need to!  Just let someone try to mess with me.   😀  I might try making a video of a couple of these moves, if I get the nerve to put my form out for review!

Yummy oats for breakfast.  Warm oatmeal is even better on a cold morning!  This bowl was a small banana and cocoa powder cooked in topped with peanut butter.

Work, work, work!  Reveling in winning the football picks yesterday – that means John has to take me out to dinner this week of my choice!  😀

Ended up eating a huge lunch, I was really hungry today.  Have you tried the Food Should Taste Good brand chips?  You absolutely must!  The Sweet Potato ones are my very favorite.    Served with a yummy pear, cucumbers and tuna with lemon pepper.

This kept me full for quite a while (but not so full that I didn’t enjoy my afternoon latte!).

Dinner was one of my standards of grilled chicken.  Yesterday we stopped by the smokehouse and stocked up on meat.  I love shopping there because the meats sold there are from smaller local farms:

The prices are quite good, too.  Sometimes much better than what is at the grocery store, and it’s nice to know you are supporting a local farmer.  It’s worth it to us to go 7 miles to buy meat.

So, part of that ended up on the dinner plate.

Plus my usual beverage of choice:

After dinner I went for a walk around the track while John did his 5K run.  Here he is whizzing by me!

1 year ago, John started running.  He did his first 5K in around 45 minutes.  Tonight’s 5K was 26:45 !! He is awesome.  John started really working on weight loss this year and has lost over 30 pounds.  He is 7 pounds from goal and I am so proud of him!

Chewy Granola Bar recipe:

Adapted from this recipe

• 2 cups ]rolled oats
• 1 cup whole wheat pastry flour
• 1/2 cup wheat germ
• 1/2 teaspoon salt
• 2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 1/2 cup ground flax seeds
• 1 cup Rice Krispie cereal
• 60 grams protein powder
• 1/2 cup honey
• 2 teaspoons vanilla extract
• 2 teaspoons molasses
• 1-1/2 cups natural applesauce
• 1/2   cup cinnamon chips

• Preheat oven to 350 F
• Line a 13.9 pan with parchment paper (or spray with nonstick spray)
• In a large bowl, combine all dry ingredients (except cinnamon chips) and stir to combine.

• In a separate bowl, mix together all wet ingredients.
• Add wet mixture to dry and stir until dry ingredients are incorporated.  Add the cinnamon chips.
• Press mixture into the 13×9 pan evenly.
• Bake for 30 minutes until the top is lightly browned.
• Cut into bars while still warm.

Cut into 15 bars, they are about 200 calories each.  These are actually quite good, although they are missing some crunch.  I think I would add nuts next time.  I was trying to reduce the calories, so I left out nuts and added Rice Krispies instead, but they didn’t hold their crunch.  This is a good starting base to play with, I think.