Blog Archives

10 Ways To Live The Life You’ve Always Wanted

 

10. Know it’s never too late.

So what if you’ve been at it for 20 years? So what if you’ve got a family and think you’re stuck? My 87-year-old grandmother started yoga just a few years ago, and my mother went back to school to get her third degree with three small children. Life is long my friends, you have a lot of time to go after those things you want.

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Can we talk about how long and dark my hair was when I graduated university?? Whoa.

 

9. Know that a day spent miserable is a day wasted.

We are given 365 days a year, times 70+ years. But it can all be taken away in an instant. Don’t waste your hours wishing you could be spending them differently. Take advantage of the gifts you have. Get up and do something that makes you happy. Find joy in every day.

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8. Get dirty. Make mistakes.

Then make more mistakes. Learn from them. Teach others what you’ve learned from them. Wear them with pride, and keep chugging along.

"Success is the ability to go from one failure to another with no loss of enthusiasm." -Sir Winston Churchill

 

7. Know that you are worth it.

No one deserves to be unhappy. No one. Most reasons behind feelings of worthlessness are petty. You deserve better.

 

6. Eat cookies.

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Sometimes, eat them for breakfast.

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Don’t be scared to go against the grain, most rules are silly. Who said you shouldn’t eat dessert first? ;)

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5. Trust the process.

Things will work out if you let them. It may not be your original plan, sometimes things fall through. But keep at it and you will end up where you should be.

 

4. Want it.

Really want it. Go after it with a passion. Think about it, plan it, write it down, let people know about it. Scream it from the mountaintops and take charge.

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3. Learn to be your own best friend.

When you like being around yourself, so will others. You’ll attract good people and create meaningful relationships. Be at peace with who you are. Stop trying to change yourself and be content with who you really are, because that person is awesome too.

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2. Indulge.

Treat yourself. If you’re working as hard as I suspect you are, remember to take a time-out and recharge. Do something selfish or decadent. You can have your protein cakes and your marshmallow fluff.

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1. Ad astra per alas porci.

My motto. “To the stars on the wings of a pig.”

In other words: anything is possible. No really. Anything. What are you waiting for? Go for it!

Working Girl

Before we even get into things, I have to address several comments I got in my last post that deeply concerned me.

Some of you do not know what marshmallow fluff is!!

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Marshmallow fluff my friends, is made up of sugary pillows sent straight from the heavens.

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In all reality, it’s a lot like spreadable marshmallows. Fabulous with anything peanut butter or chocolate related.

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I typically only ever use a tablespoon at a time, which only sets me back 24 calories.

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So there you have it! I typically don’t allow sweets like cookies or pastries in my pantry, but dark chocolate and marshmallow fluff are the two exceptions that must always be made :)

 

You may have noticed that I was MIA again yesterday – and with good reason! I’ve been working! After 2.5 months of being unemployed “between opportunities,” it’s nice to get up and have a job to go to. My days have a sense of purpose again. Plus, I was starting run out of things to complain about ;)

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Monday had a late start, so I took my time preparing my new protein waffle/pancake recipe.

  • 1/4 cup whole wheat flour
  • 1/4 cup unflavoured soy protein powder
  • 1 tsp baking powder
  • several shakes cinnamon
  • 1 tsp vanilla extract
  • 1/4 cup egg whites
  • 1/3 cup skim milk (it seems skim milk produces a different consistency than almond, before I used 1/2 cup almond milk)

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These weren’t any ordinary pancakes, ohno.

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I also added a tablespoon each of flaked coconut, walnut pieces and chopped dates.

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Made better only by the presence of iced coffee.

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In these troubling humid times, iced coffee is a must.

Now, y’all know I am not about fancy or complicated recipes. To me, the idea of simple food pairings is tasty enough. On Monday, I got to put together a pairing I’ve been dyyyying to try.

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Watermelon + feta cheese. It was delightful!! I love pairing berries with cottage cheese, or apples with cheddar cheese, and this combo was just as tasty. Watermelon is very sweet and juicy, which paired wonderfully with the saltiness of the feta. Thumbs up!!

I then proceeded to spend the rest of the day training clients at the gym! My very first client that I trained last week was back in and said she already felt a giant increase in energy and gained a ton of confidence at work. After a week! I was brimming with pride for her :D

T’was close to my bedtime by the time I made it home, so I opted for a light and simple dinner.

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A small chunky salad tossed in cottage cheese, feta & hummus. Looks gross, but I assure you, it was awesome.

Before I knew it, my alarm was blaring at 4:30am to get up and ready to hit the gym once again. It was eerily familiar to the days when I worked the morning shift as a radio newscaster.

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My years of getting up at 4am have turned me into a pro for these early mornings. I had these overnight oats and iced coffee waiting for me in the fridge. For the oats, I just mixed up some yogurt with a dash of milk, scoop of oats, raisins, fresh apricot, cinnamon, maple syrup and a dollop of almond butter. The measurements here don’t seem to matter, as I’ve noticed the outcome is always different for everyone. Experiment! :)

Today, I was shadowing one of our best trainers at the gym. He specializes in functional training, something I’m not overly familiar with, so it was really fun and interesting to watch! It’s not something I can see myself specializing in, but I really appreciate aspects of it, and would love to start incorporating more of it into my programs.

Even though I kinda wanted to go back home and pass out, I stuck around the gym for a workout of my own. Full-body:

Straight set x1:
One arm dumbbell snatch 12 x 20 lbs

Alternating sets x3:
One arm dumbbell row 12 x 25 lbs
Plie squat 12 x 25 lbs

Straight set x1:
Alternating Step-up w/ forward knee lift for 1 min
Alternating Step-up w/ back leg lift for 1 min

Alternating sets x3:
Standing one arm cable chest press 12 x 25 lbs
Bulgarian split squat 12 x 10 lbs

Straight set x1:
Mountain climber for 1 min

Alternating sets x3:
Barbell upright row 12 x 30 lbs
Good morning 12 x 45 lbs

Straight set x1:
Reverse lunge w/ forward kick 20 each leg

Alternating sets x2:
Skull crusher 12 x 30 lbs
Barbell curl 12 x 30 lbs

Straight sets x 2:
Plank 60 sec

Whole thing with 15 minutes warm-up on the treadmill and 5 minutes cool-down stretching took me 65 minutes and burned 450 calories. It also left me unable to run up and down the stairs in the subway station without my legs wobbling ;)

After the workout, I was ready to come home and nap. I closed my eyes and fell asleep for what felt like an hour, only to find 10 minutes had passed. I claimed defeat and made lunch.

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Giant kale salad topped with shrimp, egg whites, and a dressing made of pesto/laughing cow/lemon juice. The egg whites were an afterthought, and a delicious one at that! I just zapped half a cup in the microwave and added the bits to the salad. Such an easy and delicious way to add protein.

I also polished off this Chakra Bar that I hate half of on Monday.

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I purposely left the price tag on because $2.99 is pretty frickin’ steep for a granola bar. But if you look closely, there are two servings, which sort of justifies it. And in all honesty, the full bar is kinda huge (110g).

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Not gonna lie, I was attracted to this bar because of the ingredients:

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See that?? The first ingredient is love!! Not any kind of love, but organic love!! I’m such a sucker.

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The spirulina is what makes it green. According to the Chakra Bar website, spirulina  is “a blue-green algae and is known as a green "superfood". It has over 60% digestible vegetable protein, is jam-packed with vitamins and minerals and is a great source of chlorophyll (antioxidant).”

Taste-wise it had that “grassy green” taste to it, but I don’t mind it. It was a little sticky from the syrup, but I liked the additions of the seeds. I probably won’t buy it again because it’s $$$. But it was fun to try!

It is approximately here where I dropped off the face of the planet for three hours.

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I read the final Harry Potter book when it first came out, and forgot completely what happened!! It was like reading a new book all over again. But now I’m depressed it’s all over. Anyone else ever suffer from post-book depression? I think I may stick with this theme and re-read the final books in the Twilight and Golden Compass series. I love children’s fantasy novels, I cannot deny it. Plus, it is summertime and I want something that won’t make me think too hard ;)

I did eventually stumble out of my room, disoriented, to make a quick dinner.

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That would be grilled pork in a mesquite flavouring with a microwaved sweet potato slathered in Heinz BBQ beans. Classy :)

 

Now it is time to get my things ready for another 4am wake-up call. But I’m excited for my morning client. He wants to bulk up, which means some old-school heavy weightlifting, my favourite!!

 

Question of the Day: What’s on your summer reading list? Any recommendations for the class? As Holly would say, sharing is caring!!

Weekend Delight

Hellohello!! Hope everyone had wonderful weekends :) I went MIA yesterday, but hopefully my new Fitness Friday series was enough to hold you over! I’m trying not to get all bent out of shape about posting every single day anymore. When it comes to writing, I’m a true believer in quality over quantity. But I’m happy to finally be sitting down to share my weekend with you!

Let’s get to the highlights, in a topical and orderly manner.

 

Breakfast

I like to think of Friday’s breakfast as the black & white cookie of oatmeal.

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Dark chocolate dreams + marshmallow fluff atop protein oats.

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Post picture, I swirled together the two melted toppings. My father said marshmallow fluff is not appropriate breakfast fare. I beg to differ.

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I can’t get my new protein waffle recipe off my mind. On Saturday, I made another fluffy batch with date pieces cooked in. Dipped in a sauce of syrup and almond butter. It was nothing short of amazing.

This morning, I wanted more waffles, but was missing an ingredient.

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Next best thing – coconut walnut french toast. Bread dredged through a mix of two eggs, almond milk, vanilla extract, cinnamon, flaked coconut and walnuts. Ohyes.

 

Snacks

A dark chocolate vitatop smothered in my Easy Peasy Cream Cheese Icing and flaked coconut.

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Just how easy is it? One wedge of laughing cow cheese + one tablespoon marshmallow fluff = instant deliciousness.

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New tasty snack thanks to Lynndates stuffed with cream cheese. Sugar and cream cheese were meant to be!

 

Music

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My friends rocked it out on Friday night. I’m trying to learn how to take decent band pictures. The low light and movement makes it pretty damn hard! The pictures don’t do them justice either, you can listen to The Station Agents here ;)

 

Exercise

During my fitness assessment last week, I realized that I’ve been ignoring my core a little too much. Okay, I hate working my abs. But I know having a strong midsection is so important to not just sports and exercise, but everyday mobility. So here’s the ab-focused full-body strength workout I came up with:

Exercise Sets Reps Load Target
Assisted pull-up  3 12 70 lbs Back, biceps
Push-up  3 12 Chest, triceps
Swiss ball crunch with dumbbell pullover  3 12 10 lbs Abs, upper back, chest
Curtsy lunge  3 24 30 lbs Quads, glutes
Swiss ball leg curl 3 12 Hamstrings
Prone jackknife  3 12 Abs
Front raise with lateral open 3 12 5 lbs ea Shoulders
Back extension on roman chair 3 12 10 lbs Lower back, glutes
Captain’s chair  3 12 Abs, hips
Cable pushdown  3 12 40 lbs Triceps
One arm cable bicep curl  3 12 12 lbs Biceps
Cable horizontal woodchop  3 12 25 lbs Obliques

I did these in mini-circuits of three exercises, indicated by the different colours. With a 15 minute cardio warm-up, whole thing took me 65 minutes :)

 

Beer

I did pretty well in terms of beer this weekend. I went out both Friday and Saturday nights, which provided ample opportunity to consume mass quantities of alcohol. I waited till Saturday night to splurge on any, and they were worthy splurges indeed.

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Mill St. Lemon Tea Beer: “Sunset-coloured (orangey-amber) slightly sweet, malty palate with dry lemon-tea finish. Beer made with addition of Black tea leaves and lemon in aging tank. Very smooth and quenching; unfiltered.”

Smelled like tea, tasted like beer! A good tasting beer, thumbs up.

On an impulse, I treated myself to my new favourite beer, Fruli.

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I know how some people feel about fruity beers, but this strawberry white is downright delightful.

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The view at Sin & Redemption pub isn’t too bad either. Nice bike, no? ;)

 

Sausage

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Because you can’t attend a barbecue without grilling up some of the delicious sausage prepared by your neighbourhood butcher. Featured here is a handmade garlic mushroom sausage. Probably one of the best sausages I’ve ever had. No joke. Not pictured is the sauerkraut that was eaten on top. Not audible are the “MmmMMmMmmms” made while eating this.

 

Salad

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Because there’s no better way to wrap up a weekend than with a giant bowl of greens. This one here included some kale, tuna, olives, mozzarella cheese, and a dressing made up of pesto and lemon juice whisked together.

 

Last but not least, I bought a watermelon for two dollars today. A pretty stellar end to a pretty stellar weekend, I’d say :)

 

Question of the Day: What are your weekend highlights?

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