Daily Archives: November 29, 2009

Final monthly goal check in!

Loved hearing all your favourite muffin varieties!! I’m a big muffin head. I blame it on my mom, who didn’t let me eat them as a small kid because I would crumble them everywhere and make a HUGE mess (don’t worry mom, you made up for it by teaching me how to make a mean chili). One muffin variety that piqued my interest were Ellie’s “kitchen sink muffins” with carrot, zucchini, raisins, banana, and walnut. Doesn’t that sound fab? Must add that to my ever-growing list of things to bake…

Moving on!

I caved and bought dark chocolate M&Ms yesterday, so you know they found their way into my breakfast cookie today.

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  • 1/2 cup rolled oats
  • 1/2 scoop chocolate protein powder
  • unsweetened shredded coconut
  • 1 tbsp almond butter
  • M&Ms
  • splash almond milk

All mixed up, flattened out on a plate and set in the fridge overnight :) One of my coworkers came in a FIVE A.M. this morning while I was chowing down on my cookie. It scared the crap out of me! But it was nice to see a friendly face. Normally I’m there all by my lonesome on the weekends.

Snack was one of my chocolate banana protein bars muffins.

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I put peanut butter on it last night before wrapping it up again, that’s why it looks funny. I also heated this up before eating, as that usually makes bad baked goods taste better. But it made it squeaky :\ Like, it squeaked in my teeth. It was still edible with the PB though. And surprisingly filling!!!

“Lunch” (I always put that in quotation marks because I eat it at 10am) was a smoked salmon bagel sandwich. 

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I finally found decently priced local smoked salmon at my grocery store – it’s my new favourite thing! It had laughing cow cheese, mustard, onions and spinach as well. There was an orange in there too, but I trust you know what that looks like ;)

I immediately dug into my Peanut ButterNut Squash Muffins when I got home from work.

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Wait. You hear that? Oh, that’s just me tooting my own horn. *Toot toot* :P I’m in love with these muffins! Besides the perfect marriage of the PB and squash flavours, the texture is perfection for me. Soft, dense and a little crumbly. Nomnomnom.

Then I read a chapter of Eclipse, and proceeded to conk out for an hour. One of those naps where I just remember closing my eyes, then all of a sudden I open them and it’s an hour later. I laid around for a bit, waiting for my post-nap drowsiness to subside. Then had another snack in preparation for a long gym visit:

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Bananas, dates and almond butter. I don’t always photograph it because it’s redundant, but if you’re reading about a workout on here, you can just assume I had some variation of this beforehand. Never fails me.

My gym visit today was ohsogood. I’ve been doing a combo of HIIT, upper-body weights and abs on Sundays lately, so that’s what I stuck to. Since I only ran once this past week, I decided to do all my cardio on the treadmill. I ended up with three separate variations of HIIT on the treadmill. It was awesome. I felt h-core.

Warm-up:
Walk/jogging on the treadmill for 5 minutes

HIIT:
incline = 1%
0:00-1:00 – 6.0 mph
1:00-2:00 – 6.2 mph
2:00-3:00 – 6.4 mph
3:00-4:00 – 6.2 mph
4:00-5:00 – 6.4 mph
5:00-6:00 – 6.6 mph
6:00-7:00 – 6.4 mph
7:00-8:00 – 6.6 mph
8:00-9:00 – 6.8 mph
9:00-10:00 – 6.6 mph
10:00-11:00 – 6.8mph
11:00-12:00 – 7.0 mph
12:00-13:00 – 6.8 mph
13:00-14:00 – 7.0 mph
14:00-15:00 – 7.2 mph

A1 – Wide-grip lat pulldown:
3 sets @ 55 lbs x 8

A2 – Dumbbell shoulder press:
3 sets @ 15 lbs (ea) x 8

B1 – Seated cable row:
3 sets @ 50 lbs x 8

B2 – Dumbbell bench press:
3 sets @ 20 lbs (ea) x 8

B3 – Tricep dips:
3 sets @ bw x 8

HIIT: (a la Janetha)

incline=0 – 2 min @ 5.5
incline=0.5 – 1 min @ 6.0
                       1 min @ 6.5
                       1 min @ 7.0
                       1 min @ 7.5
incline=1.0  – 1 min @ 6.0
                        1 min @ 6.5
                        1 min @ 7.0
                        1 min @ 7.5
incline=1.5 – 1 min @ 6.0
                       1 min @ 6.5
                       1 min @ 7.0
                       1 min @ 7.5
incline=2.0 – 1 min @ 6.0
                       1 min @ 6.5
                       1 min @ 7.0
                        1 min @ 7.5
incline=0 – 2 min @ 5.5

A1 – Swiss ball crunch:
3 sets @ 11 lbs x 15

A2 – Russian twists:
3 sets @ 11 lbs x 30

A3 – Reverse crunch:
3 sets @ bw x 8

HIIT:
incline = 0%
0:00-1:00 – 3.0 mph
1:00-3:00 – 3.5 mph
3:00-4:00 – 8.0 mph
4:00-6:00 – 3.5 mph
6:00-7:00 – 8.5 mph
7:00-9:00 – 3.5 mph
9:00-10:00 – 9.0 mph
10:00-12:00 – 3.5 mph
12:00-13:00 – 9.5 mph
13:00-15:00 – 3.5 mph

Cooldown:
Bah! Accidentally skipped it! I was so hungry when I finished, I ran out of the gym. But no worries, I foam rolled and stretched at home while my dinner heated up ;)

This workout took me almost 90 minutes and I loved it! HIIT on the treadmill is so much fun, I ended up covering just over 5 miles. And Janetha, I lovelovelove your routine. I was a sweaty mess at the end of it, and I even skipped the final sprint because I knew there was more in my future.

As previously mentioned, I was ready to eat my arm off when I finished. I grabbed the quickest, most filling thing I could thing of when I got home. Frozen leftovers of moo-beef chili.

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I realized I was lacking in the green department today, so I heated two big handfuls of spinach into it. Hit the spot! Just what I needed.

 

Final November Goals Check-In!

I cannot believe it’s almost December. Wow. This was my first month checking in every week on my goals, and it really kept me motivated. With that said, I feel I only accomplished maybe half of them. I don’t see that as a bad thing though, I may never have accomplished any of them had I not set the goals in the first place!

Have fun workouts.

Monday – Step class at the women’s gym. Sosososo fun. I LOVE this class.

Tuesday – 5 miles speedwork on the “dreadmill,” except I really enjoyed it!!! I swear, I really did ;) I’m a sucker for intervals, they make anything fun.

Wednesday – Rest day.

Thursday – Body Pump at the gym, followed by HIIT on the elliptical. It was “meh” but got the job done.

Friday – Spun my little heart legs out in spin class. I pushed myself and it felt good!

Saturday – Rest day. Broke my quads in spin.

Sunday – HIIT extravaganza on the treadmill with some upper-body weights and abs. Best way to spend a “lazy” Sunday afternoon :)

I also did no yoga this week! My schedule didn’t jive with yoga classes, and I suck at getting motivated to do it at home.

Be less complacent with food.
I’m still feeling okay with this. I definitely feel like I’m “on track” and my food choices are for the most part deliberate.

Get more sleep.
Again, it’s hard to switch from early morning shifts on the weekend, to evening shifts throughout the week. But I did okay once I got into the swing of it. It’s been a few weeks since I’ve had 8 hours though…

Make it through the last month of work with a positive attitude.
My co-workers set up a going away get-together for me!! How sweet!!! I’m not incredibly close with any of them, so I’m very touched by the gesture. My schedule for this last week is going to be tough, but having that in there should make it easier :)

Try my best to not let anything hold me back.
Um, I registered to get my personal training certification this week. I finally followed my heart and took the plunge. I say I excelled at this goal.

Figure out a way to get into the holiday season.
I’ve been smiling at all the pretty lights that are starting to pop up :) I’m getting really antsy to see my family again too. Definitely feel like I’m entering December with a positive attitude.

Spend more time with my grandparents.
I really wish I did better at this one, as I only got the chance to see my Nana once. I still have two other grandparents in another city that I never get to see.

Be more honest with people.
Check and check. This goal has been on the back of my mind a lot this month. I think I moved forward a lot by being more honest with people, it’s something I’m definitely going to continue to think about and strive to do.

Look for a job.
How about got a job :D Albeit, it’s just another temporary gig at Starbucks. But a paycheck is a paycheck my friends.

Start playing music again.
This is my biggest fail of the month. I don’t want to push it though. I’ll start playing again when I feel inspired again.

 

Re-reading that, I feel pretty good about it actually. Tomorrow, I’ll do another instalment of “Things I Learned This Month” and then Tuesday will be a whole new set of goals for December!

 

Question of the day: What’s one thing you feel you accomplished this month?

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