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The Living Room Workout

So apparently I have an accent :P Haha. Thank you so much for all the comments on my blogaversary and video post! Don’t forget to head over there if you want to win some free Vega bars and read all about the exciting trip Holly and I are taking, which you’re invited to!!!

After three full days off from working out, I got back to it today. Would you believe I still had lingering glute and leg soreness from my lower-body workout on Friday? Crazy. I decided to maximize on my sleep and keep the workout to my living room this morning.

I started with 20 minutes of intervals on the bike trainer, alternating between sitting sprints and standing sprints. Then I popped in Jillian Michael’s 30 Day Shred for the 20-minute Level 2 workout. Then I hopped back on the bike for 10 more minutes of sprint intervals.

This was my first time trying Level 2 on the DVD, and it was much harder! I was only using 5 lb weights and I was going to failure on everything but the bicep moves. And the lunges killed me. But they always do.

Brie asked me to explain my bike trainer setup. A wonderful question, as it’s a pretty sweet setup ;)

First, meet Scottie. My beloved road bike. Hi Scottie!

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You’ll notice his front wheel is being held in place…

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It’s just a little plastic thingy to keep it stationary, nothing fancy.

The back wheel is where the work is done.

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The wheel fits onto a stand, which is screwed in where you would normally remove the back wheel.

The stand makes sure the bike is sturdy, and holds it up off the ground the wheel can spin freely. But a free-spinning wheel does not make for a very challenging bike ride. You need resistance!

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At the bottom of the stand, is a small roller. Here, you can see there’s a teeny space between the tire and roller. But when I go to use it, I turn that little knob on the left and it pushes the roller up to press against the wheel. This creates some resistance while allowing the wheel to still spin.

There’s also a little tube that runs from the roller to a knob that attaches to the handlebars. Clicking the knob forward adjusts the roller, and creates greater resistance.

IMG_2739I can also use my gears to change the resistance too. Today I switched between the lowest and highest gear on my largest chain ring for the sprints, and it was perfect!

As I mentioned in an earlier post, you get really sweaty on a trainer! My basement apartment does not have the fancy air system of a gym. Thus, a fan and towel are required. You can also buy specialized mats to place them on as well.

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Finally, I wear all my usual bike gear on it minus the helmet and glasses ;) My butt doesn’t get quite the beating without the bumps, but my cycling shorts are still required for the seat. I still have my clipless pedals in, so my shoes are attached to them. I think it may actually help my awful dismounting technique come spring!

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The best thing about it is that I get to watch whatever I want on TV. Today was my usual morning news program – CBC New Brunswick First :)

Oh, and there are tons of different kinds of bike trainers. Mine is pretty basic, but you can get ones that measure your distance and even watt output. There are also bike rollers.


But they look like a death trap :P

 

After my tough and sweaty living room workout, I made a wonderful breakfast!

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Smoked salmon, fried egg, laughing cow cheese on an english muffin with black grapes on the side (my favourite colour grape).

Another good day at work today! I spent it mostly in meetings and didn’t get any real work done. But I did get a much better sense of what I’ll be doing over the next couple months. I think I’m really going to enjoy working on some of the projects! I’m especially excited to be involved in some video projects. It will be a lot more fun getting interviews and footage without the stress of being a reporter :)

Dinner was one of my fave ways to shake up leftovers – on a salad!

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Two of my mini turkey meatloaves heated and crumbled on a big ole’ bowl containing:

  • romaine
  • spinach
  • red onion
  • green pepper
  • mushrooms
  • tomato
  • olives
  • pickles
  • toasted walnuts
  • sundried tomato dressing whisked with mustard

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Yup. It was gooooood. I find it strangely comforting to dive into a giant salad bowl.

I don’t usually have bars for my evening snacks because I’m at home at can make something better. But I was really craving a dessert-like treat tonight, particularly this Larabar!

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The Peanut Butter & Jelly Larabar Chandra sent me as part of my Blogger Secret Santa gift. I cut it up into little pieces like a crazy person.

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Bite sized!! This was my second time trying this flavour and I still really enjoy it. Definitely one of my favourite Larabar flavours now :)

 

Going to try something a little different tomorrow and go straight from the gym to the office in the morning. Usually I come back home to shower and eat. But showering at the gym and eating breakfast at work will allow me more time to sleep! Always a good thing ;) I’m just not sure what I’m going to do with my wet towel and stinky clothes :\

 

Question of the Day: Do you work out at home? What do you do? This is the first time I’ve had a piece of cardio equipment to use, and it’s pretty suh-weet. I went through a period when I scoffed at exercise DVDs, but I’m starting to embrace them again. Some day I’d like to get dumbbells!

[insert clever title here]

Good/long/busy day at Starbucks today! First, I am so happy I racked up my credit card yesterday with the purchase of new shoes. A pair of comfy shoes makes a world of difference when you’re on your feet for nine hours.

Secondly, can I just say how nice it is to laugh and joke with people at work again? Reporting was a social job, in that I spoke to a lot of people. But most of those people didn’t really want to be talking to a me (or wanted to too much!). Gabbing with customers is a lot more fun :)

No workout before work today. I started at 8am and knew it would be a long and active enough day without it. Rolled out of bed and celebrated Wednesday appropriately :)

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With waffles!

  • 1/2 cup rolled oats
  • 1/2 cup egg whites
  • 1/2 cup cottage cheese
  • 1 tbsp ground flax
  • 1/2 tsp baking powder
  • cinnamon & pumpkin spice
  • 1/3 cup frozen blueberries

All blended up, and poured on the (greased!) waffle iron with the whole blueberries. I like to rip up the waffles and eat them with my hands. Utensils are for people with roommates ;)

Once I got to work, I made a triple tall, 2 pump sugar-free caramel Americano. Ie, how could I get maximal caffeine in me in the least amount of time possible? :P I also had a Carrot Cake Clif bar as my morning snack. Notable, because I hadn’t had one in a while and I forgot how delicious they were!

Lunch, while studying the different kinds of interval training in the cafe.

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Sandwich with sundried tomato tuna, laughing cow cheese, tomato, onion, sprouts and and orange. I’ve already had two women try to hire me as their personal trainer. I’m flattered they already have so much confidence in me – but I’m not certified yet!!! Hopefully they’re still looking in Feb/Mar ;)

Supper was a burger and “fries.”

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A real beef hamburger (frozen patties, just “meh”) but the “fries” are roasted green beans in salt and chili powder. Eaten, again, with my hands and dipped in ketchup. Reminded me of string fries!

Dessert came a couple hours later. Yogurt and chocolate whey protein powder.

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I’m still kinda peckish though. May have one of my “fat bomb” Peanut ButterNut Squash muffins before bed. I think I’m too low on fat today and it’s affecting my satiety levels. That and I have no idea how many extra calories I burned running around Starbucks for nine hours today. I’m tempted to wear my heart rate monitor, but I also don’t want to expose my Polar watch to the damage that may happen there.

And look what finally came in the mail today!!!

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Yesssssss!!! I’ve been listening to Jillian’s podcasts for months now during my gym visits. She’s grown on me a lot. There’s so much more to her than what you see on the Biggest Loser, and she is seriously knowledgeable. Anyways, I wanted some videos that would get my heart pumping on the days I’m stuck indoors because of snow storms this winter. I thought the short strength workouts in 30 Day Shred would pair nicely with a cardio session on my bike trainer (when I finally get it set up). And Brie recommended No More Trouble Zones as a full video workout. Can’t wait to try them out!!

Last but not least, I finally got a response from Larabar! You may (or may not) remember my review of the Peanut Butter & Jelly flavour. Several of you noticed my Canadian bar had refined sunflower oil listed as the last ingredient, whereas it’s not on the U.S. bar at all. Here’s what they said in the e-mail:

The ingredients are the same in both bars.  The refined sunflower oil isn’t an added ingredient, but is used as a processing aid.  The labeling is due to the differences in the labeling requirements for each country. Canada is required to declare most processing aids while the U.S. is not.

So it seems Canada’s labelling laws differ from the U.S. quite a bit!

 

Question of the Day: What’s your favourite exercise video? I actually really enjoy the “10 minute Solution” videos. They’re pretty easy, but great for times when you just want a little bit of activity. “Yoga X” is the best yoga DVD I’ve tried so far. And I feel silly saying it, but “Turbo Jam” is a pretty decent workout, despite how ridiculous it comes across. I can’t wait to hear your suggestions!

 

I’ll be back tomorrow with my tips for working out in the morning. See ya then!

Goals? What Goals!?

Hey folks!! Hope y’all had a stellar weekend :D Not gonna lie, I’m a little nervous about my goal check-in today. I don’t think I did so good! But first things first…

I slept in past 4:30 am on a Sunday for the first time in a long time. I was still up at 5:45 though, because my body clock hates me. And I was starving! Luckily, I had a special jar waiting to have some oats added to it.

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Awwwww yeah…

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Oatbran cooked with vanilla protein powder and a glob of PB on top. This was awesome. The leftover fluff turned into a liquid and coated everything in its dreamy sweetness :)

Chased down with some free Starbucks Christmas Blend ;)

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I added cinnamon and nutmeg to the grinds to make it even more festive.

I had a glorious morning laying around in bed. Back in the day, I used to watch CNN every Sunday morning. But I’m cheap and don’t pay for it anymore. Boo. I miss my Reliable Sources.

Twitter was all a flutter with words of snow on the East coast today. But for some reason, I didn’t really clue in. Imagine my shock when I finally peeked out the window and found this!

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It transformed into a winter wonderland overnight! Knowing I’d have to shovel myself out before making it to the gym, I made sure to fuel up good.

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Cashew Cookie Larabar. Cut up into convenient bite sized pieces. This used to be my favourite Larabar, but I think the PB&J changed me ;)

I cut back on my usual Sunday HIIT & Weight Extravaganza because I didn’t want to tire myself out before my shift at Starbucks this afternoon.

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

A2 – Barbell upright row:
3 sets @ 15 lbs (ea) x 8

B1 – Dumbbell fly:
3 sets @ 50 lbs x 8

B2 – Tricep pulldown:
3 sets @ 20 lbs (ea) 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

Cool-down:
Stretching

Not one of my best workouts. The HIIT felt really hard for me today, and my arms (especially my back) were still sore from Friday’s workout. Got through it though, and have no lingering complaints from it :)

Lunch!

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Peanut butter hummus, marble cheese, tomatoes and spinach on a pita heated in a frying pan. Carrots and salsa on the side. 

Then it was off to work, which wasn’t nearly as busy today. I wore better shoes, which helped a lot. I also don’t own a pair of black pants that fit me (all too big!!) so I had to wear Lululemon pants :P

Supper was incredibly simple, I’m reeeeally low on groceries.

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Hamburger (on whole grain bread) with a pile of frozen veggies. I bought these hamburgers frozen. Not nearly as good as making them myself with fresh beef!

Alright, here we go… I was busybusybusy this week, I barely had time to breathe, let alone think of my goals…

 

December Goals Check-In time!!!

Spend 30 minutes everyday cleaning something in my apartment.
I think I did this twice. I instead spent 30 minutes everyday preparing meals so I could work out in the morning. 30 minutes is a long time!

Stop procrastinating.
This went okay, only because I didn’t have time to procrastinate ;)

Read more.
No actual book reading got done, but I did get through a few magazines with my before-bed reading.

Read at least one chapter a day from my personal training textbook.
This also only got done twice. I don’t actually expect to get this done every day, but if I try to, it will at least hopefully get done faster!

Listen to my body.
I have no clue how many extra calories I’m burning at my shifts at Starbucks. I do find that I’m not hungry at all while working. But as soon as I get home, I’m starving. So far, I’ve just been going with it.

Try more recipes.
Didn’t try anything this week. This may be a hard goal to keep up. I think I’ll aim to make a big pot of somethin’ once a week to eat off of (like I did with my pasta sauce this week). But I also want to try some new holiday treat recipes to give out as gifts.

Spend less on groceries.
I get a big PASS on this :D But that’s only because I didn’t make it to the grocery store this week. Tomorrow’s haul may be expensive as I have to stock an empty fridge…

Get a grip.
Life is still a little hectic. But officially finishing my old job this weekend will be a big help. Baby steps.

 

Question of the Day: How are you doing on your goals? Have you set any news ones?

 

I’m off to go prepare a day’s worth of food again. I start First Aid training at 8:30 am sharp tomorrow!

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