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!!
Marshmallow fluff my friends, is made up of sugary pillows sent straight from the heavens.
In all reality, it’s a lot like spreadable marshmallows. Fabulous with anything peanut butter or chocolate related.
I typically only ever use a tablespoon at a time, which only sets me back 24 calories.
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 ;)
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)
These weren’t any ordinary pancakes, ohno.
I also added a tablespoon each of flaked coconut, walnut pieces and chopped dates.
Made better only by the presence of iced coffee.
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.
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.
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.
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
Straight set x1:
Alternating Step-up w/ forward knee lift for 1 min
Alternating Step-up w/ back leg lift for 1 min
Straight set x1:
Mountain climber for 1 min
Straight set x1:
Reverse lunge w/ forward kick 20 each leg
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.
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.
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).
Not gonna lie, I was attracted to this bar because of the ingredients:
See that?? The first ingredient is love!! Not any kind of love, but organic love!! I’m such a sucker.
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.
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.
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!!
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.
I like to think of Friday’s breakfast as the black & white cookie of oatmeal.
Dark chocolate dreams + marshmallow fluff atop protein oats.
Post picture, I swirled together the two melted toppings. My father said marshmallow fluff is not appropriate breakfast fare. I beg to differ.
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.
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.
A dark chocolate vitatop smothered in my Easy Peasy Cream Cheese Icing and flaked coconut.
Just how easy is it? One wedge of laughing cow cheese + one tablespoon marshmallow fluff = instant deliciousness.
New tasty snack thanks to Lynn – dates stuffed with cream cheese. Sugar and cream cheese were meant to be!
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 ;)
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:
|Assisted pull-up||3||12||70 lbs||Back, biceps|
|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|
|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 :)
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.
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.
I know how some people feel about fruity beers, but this strawberry white is downright delightful.
The view at Sin & Redemption pub isn’t too bad either. Nice bike, no? ;)
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.
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?