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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!

Flashback Friday!! “Feelin’ Irie Mon”

Hello!! So it seems most of you are creatures of habit. I was actually surprised!! I encourage you to go do something spontaneous!

For the first time ever, I contemplated staying in bed instead of going to the gym this morning. But I was already awake, and going back to sleep wouldn’t have guaranteed me all that much extra sleep in the long-run. Tonight I’ll just get a solid 8 hours.

Here’s how it went down:

Elliptical 20 min:

Minutes Level
3 10
2 12
1 16
2 13
1 17
2 14
1 18
2 14
1 17
2 13
1 16
2 12

Lower body:

Exercise Sets Weight Reps
Barbell Squat 3 55 lbs 12
Static Lunge 3 15 lbs ea 12
Single Leg Romanian Deadlift 3 15 lbs ea 12

Abs:

Exercise Sets Reps
Plank 1 90 sec
Side Plank 1 each side 45 sec ea
Stability Ball Roll Out 1 15
Prone Jackknife 1 15

Stairmill 10 min:

Minutes Level
1 7
1 8
1 9
1 10
1 11
1 7
1 8
1 9
1 10
1 11

 

Then I cooled down with some stretching :) Obviously, today was a lower body + abs day. I contemplated throwing a calf isolation move in there, but decided against it. Oddly, my calves are the most sore!! Well, right now anyways. I predict the pain will move to my glutes tomorrow…

In order to maximize sleep time, I prepared everything last night so all I’d have to do is just come home, shower and shovel food and coffee in my face before rushing off to work. Enter an old favourite: the breakfast cookie!!

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Today’s was a PB&J breakfast cookie. Can you believe I’ve never thought of this before?? It was awesome!!!

  • >1/2 cup rolled oats
  • 1/2 scoop vanilla whey protein powder
  • 1 tbsp peanut butter
  • 1 tbsp Crofter’s raspberry/yumberry jam
  • splash almond milk

All mixed together, flattened on a plate, and chilled in the fridge overnight to harden. Must do these more often on my early a.m. workout days :)

It was a busybusy day at work!! It flew by! Happy to have my first week under me. I actually got a few projects accomplished that I’ll get to see go up on the website this weekend. I’ve also got some interesting projects coming up that I’m excited to get my hands on :)

Work eats today included…

IMG_2470An awful photograph of a quark/yogurt/vanilla protein powder/strawberry combo. This is quite possibly one of the worst food pictures featured on my blog. For being so delicious, yogurt is not always photogenic.

Moving on! Lunch!

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…was delicious. Hummus, cheddar cheese, tomato, sprouts, spinach on an everything bagel. With a particularly juicy bag of baby carrots. Stellar combo, will do again!!

Snack attack…

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Two carrot protein squares that I sandwiched laughing cow cheese in (gotta have that cream cheese frosting!) and a granny apple sauce cup. I miss my homemade sauce :(

Supper was some sort of weird take on chili cheese fries…

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Butternut squash fries, turkey breast, baked beans. I’d originally planned on making these three things separate components on my plate. Then thought “what the hell” and just threw it all together.

Halfway through though, I decided it needed ketchup.
 IMG_2517 Much bettah ;)

I also got more bloggie presents today! That’s three in one week! I feel like such a lucky gal :D

Today was my belated Blogger Secret Santa package. It’s awesome. So many goodies! I’m so grateful Chandra was my BSS – you know my tastes perfectly!!

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Naturally More Almond Butter, Mrs. May’s Cran-Blueberry Crunch nut clusters, Larabar in Tropical Fruit Tart, Peanut Butter & Jelly and Pecan Pie, and a mug! (which I think may be designated my office mug). Thank you SO much!!!  

And don’t worry about it arriving late Chandra. My birthday is in two weeks, so we’ll call it a Christmas/New Years/Birthday gift ;)

Obviously, I had to dig into some of the goodies right away. I had to try this almond butter. Check out what’s in it:

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For some reason, I thought it would be ground flax. But it’s whole flax. It makes the nut butter not crunchy – but crispy!!!

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I’m in love.

In other news, I also got my first big paycheck today from my new job. It called for a little celebratory spending…

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Shoes!! Not just any shoes, but ones with heels. I’m pushing 5’7” and never wear heels because they make me feel like an Amazon Woman. But, my office is pretty dressy, and my usual clunkers just aren’t cutting it. I feel like such a grown up!

 

Not only is it TGIF ‘round these parts – but it’s also Flashback Friday!!!

I think it’s been a while since I’ve participated in Janetha’s fun bloggie feature. Today’s FF is all about my trip to Jamaica in 2008.

I’ve done the resort thang a few times, but I was reeeeally excited about Jamaica. Maybe it’s just the Bob Marley fan in me, but of all the Caribbean islands I felt it had a really distinct and interesting culture.

Of course, as any Canadian knows, if you travel in March you will fly out on the day of a snow storm. It’s a guarantee. It’s happened to me every. single. time.

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Thankfully, the weather in Jamaica was fabulous. I’m always cold, and found even the evenings stayed quite warm.

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I was definitely right about Jamaican culture. It really is distinct. They have their own language which sounds like English, but is actually reallyreally hard to understand! It’s called Patois and includes things like “feelin irie” instead of “feeling alright.”

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Before we left, everyone told us to be careful because Jamaica is a really dangerous country. This is true, I would not want to wander around by myself. But with that said, the Jamaicans we did meet were amazing people!!! Chris and I always joked that everything ran on “Jamaican time” (timely customer service does not exist) and the country’s motto is “No problem mon.”

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Chris and I did a lot of day trips. Probably too many, as we were pretty exhausted by the end. But in retrospect, I’m still happy with everything I got to see. Highlights were definitely travelling to various waterfalls.

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We also did the touristy thing to do there and climbed Dunn’s River Falls.

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It was a damn big waterfall, and tough work to climb up. Amazing though. I dunno, I’ve always had a thing for swimming in waterfalls…

Now you may be wondering why after aaallll these Flashback Fridays, I’m only just talking about this trip now? Well, I ate. A lot.

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I was a good 5+ lbs from my highest weight at the time. While it was an awesome trip, I ate and drank way too much. I continued the vacation once I came home, and skyrocketed to my highest weight soon after.

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Looking back on these pictures brings mixed emotions. It was an amazing trip (seriously, Jamaica is an fun country). But I also feel kinda sad for myself. I can’t believe I let myself get so out of control.

I wasn’t making the best food or drink choices…

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And the rum. My god the rum was good. And cheap.

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Oh, and did I mention? If you’re Canadian, it’s also guaranteed you’ll get a snowstorm when you’re trying to fly out of a foreign country in March.

100_2251 Uff.

 

Okay folks, that wraps it up for me! I’ve got some Real World to watch!

 

Question of the Day: Name one place you’ve travelled to that had amazing food. My family travelled to Germany when I was younger and I’ll always remember the bread+meat+cheese. Sounds simple, but all three were soooo much better than anything I’ve had since. There’s nothing like some authentic German bratwurst and cream cheese on a freshly baked roll.

Answered – Motivated for a Healthy Life

Hi friends! I’m answering a couple more questions today, so I’m going to get right to it!!

My body clock is starting to finally adjust to my later shifts. I was up at 7:30 am today. Progress! I had to jet to the gym before work, so I ate a light breakfast while drinking coffee.

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Crunchy peanut butter and strawberry jam on a small bagel. There is nothing dreamier than melty PB on toast. I think if I’m ever on death row, that will be my last meal.

I was feeling a hardcore full-body workout today, so I opened up my New Rules of Lifting for Women book and did the first one I found!

Warm-up:
10 minutes on the stair machine (not the “mill” kind, but the death kind)
10 minutes on the rowing machine

A1 – Wide grip deadlift:
3 sets @ 60 lbs x 8

B1 – Bulgarian split squat:
3 sets @ 10 lb plate x 8

B2 – Underhand grip lat pulldown:
3 sets @ 55 lbs x 8

C1 – Reverse lunge w/ forward reach:
3 sets @ 12.5 lb dumbbells x 8

C2 – Dumbbell prone Cuban snatch:
3 sets @ 7.5 dumbbells x 8

D1 – Swiss ball crunch:
3 sets @ 5 kg ball x 15

D2 – Reverse crunch:
3 sets @ bw x 15

D3 – Russian twist:
3 sets @ 5 kg ball x 30

E1 – Plank:
1 set @ 90 sec

Cooldown:
stretching

 

LOVED doing this workout again!! I worked up a wonderful weightlifting sweat, and had fun doing lower-body moves again (I can’t do them often because of my old-lady hip). However, I switched the lateral flexion with the Russian twists and the prone cobra for the plank solely because I like them better :)

Came home and had a little protein juice before popping in the shower.

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PVL peach whey cooler. This wasn’t a whole serving, just wanted to finish of the giant canister I had.

After I was sufficiently clean, I heated up the last of the frozen moo-beef chili remains.

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I, ahem, “beefed” it up a little more with some mixed frozen veggies. This left me SO full! I was barely hungry for my snack when I took my break at work 4 hours later.

Like most things though, the fullness didn’t last. I hit up the grocery store after work for what was supposed to be a quick trip. But it’s snowing (again) and the roads are horrible. Then I ran into a fellow reporter/j-schooler and we gabbed about my career change for a while. Before I knew it I was on my way to the checkout at 6:15 pm and I was starving!!! So I detoured to the prepared food aisle and picked up some sushi which I consumed immediately upon arriving home.

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Nothin’ special, just a variety pack. I think it was spicy tuna, california and tofu.

With a side of veggies + hummus.

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For such a low-key dinner, it was amazingly satisfying!!

Oh, and dessert was a little treat that fell off the shelf and into my grocery cart.

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I used to be obsessed with the chocolate covered sunflower seeds my mom used to buy at Costco.

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These definitely did not disappoint!!!  Can you tell I’m a sucker for candy coating? :P

That’s actually a perfect photo to lead into my Q&A’s for the day.

chasingthenow Said:

Here’s a question for you: What is your biggest motivation for living a healthy lifestyle? Like, what keeps you from just eating whatever you want and drinking whatever you want and not caring?

Tamzin Said:

I have a question, How do you control your cravings ?

These are kinda similar, so I though I’d answer them together.

First, to answer Maria’s question, my biggest motivator to live a healthy lifestyle is knowing I’ve already done a lifetime’s worth of damage. Most of you know I was a big boozer, smoker, took drugs, ate horribly, and generally just hated myself. I feel really, really bad about doing that for so many years. I see now as my chance to turn things around and make up for all that lost time.

My decision to change my lifestyle did not happen overnight. It was a slow progression that just snowballed over a number of years. To sum it up, I do what I do because I don’t want to hate myself anymore. I don’t want to look in the mirror in disgust, feel embarrassed by the way I act, loathe my body, or think it’s okay to treat myself with disrespect. I did that for many years, and it’s no way to live.

Everything I do – eating lots of veggies, skipping on the beer, weight lifting, to even smiling at the customers at work. Those are all things I do that make me feel good. And those good feelings are kinda addictive! Now that I know how it feels to accept the way I am, I don’t want to do anything that will make me go back to my old self-destructive ways.

I think this links to how I control cravings too. First, I should say that I don’t ever really experience strong cravings. I constantly eat foods I love so I never feel as if I’m missing out on something.

Sometimes this means “healthifying” foods, like I did with yesterday’s Subway sandwich. Sometimes, it means having a little bit of the food I want in moderation. Today for example, I was given a free polar bear cookie. I really wanted the damn cookie (cookies are admittedly my worst weakness). But I also know they’re over 400 calories a pop. Knowing the cookie probably wasn’t worth that, I broke off the nose, savoured every nibble, then threw the rest in the trash before I had time to go back. It was good, but not 400 calories good ;)

Sometimes though, you just gotta go all out. There are 365 days in a year. I see no problem with taking a handful of those days and eating everything you crave. For me, it’s always special occasions, like Christmas will be this year!

So with a combination of healthy versions, moderation, and splurging, I really don’t experience intense cravings for any food. I’m an awful “muncher” though. Walking into the kitchen can turn into a munch-fest for me. It’s something I’m always working on. Some days are better than others. But hey, we all can’t be perfect! :)

 

And with that I ask you: what’s your biggest motivation for living a healthy lifestyle? Do you have any tricks for controlling cravings?

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