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Goals For February

Erm, Happy Monday? Or Tuesday, if that’s when you’re reading this. Then I’m sorry, because Tuesdays suck more than Mondays. Is it Waffle Wednesday yet??

So I’m not 100% better today. My body is still producing snot at a high rate. But the rest of me feels okay, so I got up in the minus million celsius weather to go to spin class this morning. Not gonna lie, it was hard to do with a cold! There were a few other people blowing their noses and hacking up gross stuff along with me. I kinda felt like we had a secret hardcore bond, and felt each other’s pain after each brutal hill climb. I also burned 499 calories in 60 minutes. What’s up with that?

Showered at the gym and went straight to work. Got there at 7:50 am!! I kinda like the quiet hours before everyone arrives. I get to enjoy a quiet breakfast and take my time preparing for the day ahead.

Breakfast was another go at overnight oats. Well, kinda.

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  • 200g plain yogurt (3/4 cup?)
  • 1/2 cup unsweetened apple sauce
  • lots and lots of cinnamon
  • raisins
  • 1/2 tbsp shredded coconut
  • 1 tbsp sliced almonds
  • 1/3 cup coconut chia granola

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The applesauce helped and made the consistency much better! Still didn’t keep me full though.

 

Luckily, I had a PB&J homemade granola bar to keep me going till lunch.

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These are TAS-TEE. But the consistency is off. The jam added more moisture than I anticipated so they’re a little on the gooey side.

Lunch was as boring as boring gets.

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 Tuna salad (with capers) in a pita and a naval orange. Snore.

I was hungry again soon after and dug into my next snack early.

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Yoplait Source muesli yogurt cup and a Kashi blackberry cereal bar.

And a touch of snobbery.

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Although, I guess the classiness is brought down by the fact that I drank it out of a can.

This snack powered me through the next four hours! Not bad eh? I couldn’t help it, I got lost in the aisles of the grocery store after work. Happens every time. Came home to a quick dinner featuring this:

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Turned into this…

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I just mixed it with some tomato sauce, adzuki beans, broccoli, mushrooms and chili powder. Super simple, pretty tasty!

My evening snack was another bar (I try to limit myself to one a day), but I just had to try this new flavour!

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Okay, the Kashi Dark Mocha Almond chewy granola bar is a “new to me” flavour.

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I really liked it! I could smell the coffee flavour as soon as I opened the package (which is saying a lot, as I’m really stuffed up). It was still kinda bland like all the chewy bars are, but hey, you can never go wrong with chocolate and coffee. Except when there’s chocolate chips on top. They always fall off and melt in the most unfortunate of places.

I also just realized that of the six meals I ate today, only two of them didn’t contain oats. At least I’m getting lots of grains?

 

Goals For February

So this is something I used to do every month, but took January off. My goal for January was just to start my new job and “survive” the month. Besides a few close calls, I’d say I did that :) So what’s in store for February you ask??

1. Work out no more than 6 hours a week. You see, I have a bad habit of doing long ass workouts every single day. Then I get run down and sick and have to take a whole weekend off doing nothing to recover (ahemlastweekend). So my goal for this month is to find a balance between reaching my fitness goals and accidentally overtraining.

2. Say yes more. I’m awful for making up lame excuses to get out of doing things. This month, I’m going to say yes more when people ask me to do something. Hopefully I’ll get some new wonderful experiences out of it!

3. Make more leftovers. I have a tendency to make a lot of single-serving meals. Now that I have a microwave at work, it would be pretty sweet to just grab leftovers instead of making a big lunch every night.

4. Eat more fat. This is a big one and I’m going to dedicate a whole post to it tomorrow. A lot of people mentioned in my last post that they too need more fat in their diets. Well Emily and I have decided to initiate a little challenge to make it a Fatty February ;) Our hair and skin will all be shining by the end of it!

 

There ya go. Not really ground breaking goals compared to some of my old ones. But I know I can accomplish every single one of these. And they’re all important in making the next month not only run more seamlessly, but be more fun!!

 

Question of the Day: What are your goals for the month? Big or small, write them down. I’ll be checking in every Sunday!

Survivor

Love that so many of you plan on doing races! I will say though, I do agree that training for one can add unneeded stress and pressure. That’s the main reason why I don’t plan on doing another triathlon this year. I’m happy I did one, but I spent way to much physical and mental energy stressing about it. The goal for this year is to participate in a few events and have fun doing it :D

Onward!

Hit up the gym before work today Had an excellent weight lifting sesh, totally making up for the lacklustre one I had on my birthday. Can’t win ‘em all I guess! Here’s what I did:

Treadmill

Minutes Speed – MPH Incline
0-5 3.5 0.0
5-6 5.5 0.0
6-7 6.0 0.0
7-8 6.5 0.0
8-9 7.0 0.0
9-10 5.5 0.5
10-11 6.0 0.5
11-12 6.5 0.5
12-13 7.0 0.5
13-14 5.5 1.0
14-15 6.0 1.0
15-16 6.5 1.0
16-17 7.0 1.0
17-18 5.5 1.5
18-19 6.0 1.5
19-20 6.5 1.5
20-21 7.0 1.5
21-22 5.5 2.0
22-23 6.0 2.0
23-24 6.5 2.0
24-25 7.0 2.0

Exercise Weight Reps Sets
Front squat push-press 30 lbs 12 3
Wide-grip lat pulldown 55 lbs 8 3

Exercise Weight Reps Sets
Step-up 50 lbs 10 3
Seated cable row 55 lbs 8 3

Exercise Weight Reps Sets
Lying medicine ball throw 13 lbs 15 3
Russian twist 13 lbs 30 3

Exercise Weight Reps Sets
Medicine ball pullover with stability ball 13 lbs 15 3
Swiss ball crunch 13 lbs 15 3


Elliptical

Minutes Level Effort
0-1 8 2/10
1-3 10 5/10
3-4 19 9/10
4-6 10 5/10
6-7 19 9/10
7-9 10 5/10
9-10 19 9/10
10-12 10 5/10
12-13 19 9/10
13-15 10 2/10

Phew! My heart was pumping during this one! This was also my first time doing the lying medicine ball throw. Definitely felt it in my triceps, loved it. A fun departure from my usual dumbbells :)

Went straight to work after and dug into my packed breakfast.

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Overnight oats!

  • 2/3 cup yogurt
  • 40g package of instant oats
  • 1/2 scoop vanilla whey powder
  • 1 tbsp almond butter
  • raisins

Holy moly this was thick.

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I’ve dabbled in overnight oats a few times, and I must say, I still don’t care for it. I’m not the biggest fan of cold breakfasts to begin with, and this is just always unsatisfying for me. If I’m eating oatmeal cold, I want it in cookie form please :)

I also had to dig into my snack a little early…

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Granny smith and two squares of cheddah. Apples and cheese, almost as good as apples n’ PB ;)

Then for lunch, my co-workers took me out for a belated b-day meal!! We had planned on going to a local Greek spot, but it was closed due to “equipment failure.” So we instead went to a place called Yoo China Curry House, which I’ve been to once before. I got some chicken thing with a side of some cauliflower and potato thing. And some basmati rice. It was tasty treat, and a nice change from our regular lunch routine :)

I had to work again tonight, so I came home for a quick meal in-between.

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Leftover turkey mini meatloaf! I always like to save a few servings of everything I make and put it in the freezer. Perfect for weeks like this one where I don’t have the time to do a lot of cooking.

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My veggie side was butternut squash fries. I had this exact same combo the other day, it was so good I had to have it again. This was a particularly good batch of b-nut squash fries. My oven must have been in a good mood today :)

For my evening snack I decided to mix two things I love: protein powder + applesauce.


With the addition of cinnamon + peanut butter of course. Surprisingly, this was just alright! But I’m not crazy about the vanilla protein powder I have right now. I bought Whey Gourmet vanilla sweetened with stevia, and it tastes “off.” Stevia has the tendency to do that…

So, much of my job is writing content for the university’s website. This includes going to campus events and doing postings on them. Tonight I went to a lecture featuring a Holocaust survivor. My. God. It was inspirational, heart wrenching, moving, almost inexplicable.

This man was taken to a death camp with his family when he was 12 years old. The very same day he arrived, his parents and twin sister were killed. He somehow lucked out and was taken to a work camp instead.

For the four years that followed, he escaped death time and time again. Made friends with the right people, then lost friends at the same time. The man subsisted on almost nothing for food, including a few days where he drank nothing but water and sugar.

It got me thinking about how humans are built to survive more than we can even fathom. I constantly cross paths with people who go through seemingly impossible ordeals, and still come out alive. I’ve watched best friends and family members go through hardships, who to this day still can’t explain how they got through to the other side. They just “survived.”

This Holocaust survivor saw and lived things I will never understand. But at the same time, it gives me hope that no matter what life throws at me, I can get through it, and I will live to tell the tale. We may not think we can get through something, but we absolutely can. Because we are so much stronger than we think.

So no question of the day today my friends. Just a few thoughts for the day :) See ya tomorrow!

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