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When one door closes, another one opens…

Phew! What a day! I worked my last shift at the radio station (old job) and then went straight from there to work at Starbucks (new-ish job). 5am – 5pm. I’m wiped!

Let’s start at the beginning, shall we? I’m sorry if you’re tired of looking at breakfast cookies. I’m actually looking forward to having a hot breakfast again tomorrow!

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  • 1/2 cup rolled oats
  • 1/2 scoop chocolate whey protein powder
  • 1 tbsp peanut butter
  • M&Ms
  • 1 tbsp marshmallow fluff
  • splash almond milk

I ran out of coffee again and had to resort to gas station coffee. Not cool.

My snack isn’t photogenic, but the best ones usually aren’t ;)

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Plain yogurt, one scoop vanilla protein powder, cinnamon, raisins. Yum. I love how raisins get all soft when they sit in yogurt overnight.

Luuuunch, eaten at 10am (for the last frickin time!)

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Bagel breakfast sandwich (yay Sammie Saturday!). Just a toasted whole wheat bagel with a microwaved egg and marble cheese.

And a battered pear.

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All eaten while reading blogs, in this case Hallie’s (I’m still drooling over the thought of the Reese’s cookies that could have been…)

I had a perfect assignment for my last day at the radio station – I got to cover a local 5k race! It was fun :) And I ran into reader Faith Ann (hi!!!).

It was definitely strange cleaning out “my drawer,” throwing out literally years worth of old press releases, council agendas, court dockets and government reports. It was strange to listen to my noon newscast and think, “This may be the last time I hear myself on the radio.” Which, after two and a half years, was something that I still got excited about.

I didn’t leave without a little memento though:

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My personal mike sock. We all had our own to prevent the spreading of germs. Ooohh the news that was told through that thing…

That wasn’t it for work though, I was scheduled to work at Starbucks immediately after. How’s that for a transition?

I fuelled up for my afternoon of Saturday mall madness with two Peanut ButterNut Squash Muffins.

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My little fat bombs I like to call them ;) Each muffin has 12g of fat. 10g of it comes from the PB, 2g from the canola oil. That’s good news for me, as my diet is always too low in fat. Not to mention, it makes them mega filling!

Starbucks was crazy busy! Today was my first shift on the floor (I’ve been doing training books up to this point). I immediately got back into “my zone” and I just felt like I was back home. It flowed out of me so naturally. All the sad feelings I had leaving the station today disappeared. Once I got there, I could feel it in my gut I’d made the right decision.

At some point I had the chance to sit briefly and eat this:

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I was too busy to even notice if I was hungry. But eating it actually started to stir my hunger!

Before leaving for the day, I also got to bring home probably the best work perk.

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A free pound of coffee. A week. Which works out perfectly, because I just ran out of coffee, and I go through exactly one pound a week! Suh-weeeeet!

I jazzed up my pasta sauce again for dinner. I was going for fast and easy.

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Stuffed peppers. Or rather, pasta sauce dumped on pepper halves and baked. With parmesan cheese on top. Kinda looks like snow, which fits the Christmas theme of the peppers ;) This was another delicious way to use the sauce – and filling!! Stuffed peppers always, well, make me stuffed.

 

Now I am currently sprawled on my couch. Nursing a little foot and back pain from running around on my feet all afternoon (need comfy work shoes stat!!). I also smell heavily of mocha syrup, and I think I may have whipped cream in my hair. I’m exhausted from my 12 hour day, but, I’m happy :) I can’t explain it, but things are beginning to feel right again. I wish I started listening to my gut a long time ago…

 

See ya tomorrow for the goals check-in!!

Peek-a-Boo! I’m Back!

Hi friends!! Didja miss me? I missed you!! I don’t apologize for taking days off from blogging. Even bloggers need a day off to relax sometimes ;)

Unfortunately, I do not return with many exciting things to report from yesterday. I of course celebrated Waffle Wednesday.

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Two Nature’s Path maple cinnamon waffles topped with blended cottage cheese, almond butter, cinnamon and maple syrup. Ooohhh yessss :)

At some point I snacked on an awesome KIND bar – Almond & Coconut flavour.

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The coconut in this was top notch, not the cheap-o bulk stuff I usually buy. And it was chock full of whole almonds. Thumbs up!!

Oh, and I made pasta! Boring dish for most, but I never make regular pasta, so it was a treat for me :)

It had this:

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And this:

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(with onions, mushrooms and bell pepper because I have to add them to everrrrything I make).

Turned into this!:

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I put the sauce on some spelt penne noodles, brussel sprouts, zucchini and asparagus. Topped with parmesan of course ;) Yum! Now I have a ton of sauce leftover.

 

I was actually going to go to the gym after work yesterday, but I ended up working late and skipped it so I could hang out with the boyfriend I never see instead. So I was up bright dark and early this morning to make up for it. I did an hour of treadmill intervals and it was awesome! I actually prefer running first thing in the morning, less food in my tummy to disagree with me and slow me down. I did my favourite hour-long set:

On a 1% incline:
2 min @ 3.0 mph
3 min @ 3.5 mph
5 min @ 5.6 mph
10 min of 1 min intervals alternating between 6.0 & 6.4 mph
10 min of 1 min intervals alternating between 6.2 & 6.6 mph
10 min of 1 min intervals alternating between 6.4 & 6.8 mph
10 min of 1 min intervals alternating between 6.6 & 7.0 mph
5 min @ 6.0 mph
3 min @ 3.5 mph
2 min @ 3.0 mph

Good times. My heart rate didn’t go below 170 bpm for the last 20 minutes, which is pretty rare for me! Means I was pushing myself, and am getting better at maintaining those high heart rates for longer periods :)

I had to be at work early today, so I made breakfast and iced coffee last night.

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The lighting on top of my TV seems to work best these days…

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Peanut M&M cookie :)

  • 1/2 cup rolled oats
  • 2/3 scoop chocolate whey protein powder
  • 1 tbsp peanut butter
  • M&Ms
  • splash almond milk

I scraped the cookie off the plate, flipped it over, and stuck it in the freezer while I showered. Gets rid of the gooeyness that sometimes happens on the bottom.

Work was work, lots of running around in the rain today. I did however get to run home for a quick lunch in between assignments. Since I was driving the work car, I didn’t think to grab my house/car keys on the way out – and I locked them in my apartment!!! Ugggghhh. I am such a scatterbrain. Seriously, my life is a mess sometimes. I called Chris in a panic, and he was able to pick me up from work and expertly break into my apartment (I don’t know whether to be happy or concerned it’s so easy to break into…). So crisis kinda averted. With the whole speeding thing, and now this, I think I lost 2 years of my life in stress this week.

Thankfully, I got to lay a load off at the pub tonight :)

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My newsroom coworkers had a little going away get together for me tonight :) I’ve said it many times and I’ll say it again – the job itself may not be for me, but I worked with some amazing people. Not just nice and fun, but really talented and good at what they do. 

As for the food, I drank this beer, snacked on a few nachos and ate part of a big Greek salad. It actually wasn’t that much food volume-wise, but I was stuffed!!

Oh, and look at what they gave me as a going away gift!!

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A $60 gift certificate to a sporting goods store. How appropriate is that? They all know I’m doing my personal training certification now (and that I often mosey into the office in the morning having run “x” amount of miles already). I’m hoping to spend the money on some desperately-needed long running pants :)

Well friends, that is all from me tonight. I’ve got to be at work early again tomorrow, and want to fit a weight lifting sesh in beforehand. I must get in the kitchen an prepare a bazillion meals for tomorrow :P

Question of the Day: What’s your favourite part about your job? At the radio station, it was definitely the peeps! Not just the newsroom folks either, the whole office was full of good-hearted people. Starbucks is the sweet discount, duh :P

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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