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Guns n’ Goals

Happy International Women’s Day!! I celebrated aaalll day. Easy to do when you’re a woman ;) Funny, I find the older I become, the more “pro woman” I am. I have my stellar role models to thank for that!

Speaking of strong women, did anyone check out Sandra Bullock’s guns during her speech last night?

Girl’s been lifting weights. Look, she’s all ready to curl that Oscar! I love seeing strong ladies, especially in Hollywood. It’s also slightly reassuring to know that even Sandra Bullock can make for a funny screen shot :P

I actually missed the Oscars because I was getting my beauty sleep for a workout this morning. I decided to switch things up and trade in my usual Monday morning spin class for a heavy upper-body day to keep from getting bored.

Warmed up with 20 minutes of sprint intervals on the elliptical. One-minute sprints at high resistance, followed by two minutes at an easier pace and resistance. Then on to the tough stuff:

Straight Sets:

Exercise Weight Reps Sets
Assisted pull-up  55 lbs 5 4
Dumbbell bench press  22.5 lb dumbbells 5 4
Seated cable row  70 lbs 5 4
Dumbbell incline bench press 22.5 lb dumbbells 5 4
Cable underhand pulldown  70 lbs 5 4

Alternating Sets:

Exercise Weight Reps Sets
Dumbbell shoulder press  17.5 lbs dumbbells 5 3
Incline curl 10 lb dumbbells 10 (ea) 3
Cable pushdown  30 lbs 5 3

Straight Sets:

Exercise Reps Sets
Plank  90 sec 1
Boat pose  45 sec 1
Side plank rotation  10 each side 1
Plank knee to elbow  20 1
Prone jackknife  10 1

This was actually not as heavy as I would have liked it!! I could have easily gone up to 25 lb dumbbells for the bench presses, but 1) I didn’t have a spotter, and 2) I couldn’t get them up to start with! I’m fine once the weight is up, it’s just getting it above my head that first time that is difficult. Anyone got any tricks? I suppose I should just switch to the barbell since it’s already above my head, but I like the challenge of the dumbbells.

Desk-breakfast was what’s slowly becoming the usual…

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Yogurt, vanilla protein powder, cinnamon, blueberries, almond butter, Grape Nuts. Basically a mushy mess.

Chased down with some iced coffee!

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Morning snack was a mangled S’mores Luna bar.

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These used to be my favourite bars, but I think I’m kinda done with them for the time being. I actually prefer my homemade ones now!

Lunch looks weak. That’s because it was.

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Tuna pita + baby carrots. Sundays are my grocery day, which didn’t happen this week.

Another snack attack…

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Boiled eggs + cheese. My boss walked into my office after I ate this. I wonder if he could smell it?? I’m paranoid.

I’m going to try to hold off on buying groceries this week so I eat up all the extra stuff I have in my freezer and cupboards. Today I dug out a couple turkey mini meatloaves that I made and froze a long ass time ago.

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With cheetas (aka roasted sweet potatoes). I sprinkle everything with salt, paprika and chili powder.

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And finally, a tomato salad made with the darker kumatos, topped with balsamic vinegar, pepper, basil and parmesan cheese.

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All together now!

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What you don’t see here is how I smothered everything with ketchup after ;) Nomnom.

 

Weekly Goal Check-In!

I’ve decided Monday is the day to do this for no particular reason. I think my goals are off to a slow start…

1. Work on getting my car sold and apartment subletted. Well, I got a price estimate for my car and I’m posting my apartment on Kijiji as soon as I’m done blogging :)

2. Apply for a bazilion jobs in Toronto. Didn’t apply for any more this week. Seeing as I’ll be in Alberta for a chunk of June, it could potentially be almost July by the time I’m ready to start work. That’s a long ways away!

3. Take more initiative at work so I can finish my contract knowing I made a mark. I’m busy as hell at work, and right now I’m just happy to keep my head above the flood of projects that are coming in. Phew!

4. Learn as much as I can about personal training. FINISHED MY TEXTBOOK!! Yay!! My in-class training is in a couple weeks, so I just have to get through the online component before then, which will likely be time consuming.

5. Run outdoors again. This may happen this weekend if mother nature stays on my side. I don’t workout after work, and it’s still way too early in the season to run at 5:30 am (in the dark!!).

 

Sooo, #4 is the only one I rocked at, but I’m getting there! Now, I’m off to keep my promise and go post my apartment for rent…

 

Question of the Day: How are your goals going? I hope you wrote them down!!

Time to Get Serious

Thanks again for all the bee-day wishes! I had a wonderful day yesterday. Now I’m just preparing myself for a very busy week ahead at work!! I have a few more 10+ hour work days ahead of me :\

I did at least continue the celebration for breakfast.

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  • 1 packet multi grain instant oats
  • 1 cup water
  • 1/3 sliced banana
  • 1/2 scoop vanilla whey protein powder
  • 1 tbsp peanut butter (it’s national PB day after all!)
  • mini marshmallows
  • sprinkles!! Just for you Deb ;)

And then I had a piece of beet cake as my pre-workout snack. Totally powdered me through a tough one!

Treadmill

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

This particular treadmill workout is getting easier!! Yay!! Improvement! :D

Elliptical

Minutes Level Intensity
0-2 10 low
2-3 14 high
3-5 11 medium
5-6 15 high
6-8 12 medium
8-9 16 high
9-11 13 medium
11-12 17 high
12-14 13 medium
14-15 16 high
15-17 12 medium
17-18 15 high
18-20 11 low

Rowing Machine

Minutes Grip
0-2 overhand
2-4 underhand
4-6 overhand
6-8 underhand
8-10 overhand

Stair Machine

Minutes Level
0-1 8
1-2 9
2-3 10
3-4 11
4-5 12
5-6 9
6-7 10
7-8 11
8-9 12
9-10 13

 

L-O-V-E-D this. Will definitely be added to my new Fitness Page (which is still a major work in progress – lots of updates to come!).

I find long cardio workouts at the gym are a lot more fun when I only have to do 10-20 minutes on each machine. Makes it fly by! I also work at a higher intensity because I keep switching to different things. Definitely helped that my mommy came with me too :D However, at the end of the elliptical session, we saw someone fall off a treadmill!! Holy scary. If you ever feel like you’re falling off a treadmill, just let yourself go. Trying to hold yourself on only worsens the situation :\

My tummy was yelling at me by the end of this workout, so I fed it right away.

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Laughing cow, roast chicken, tuna, onion, tomato and romaine on a pita. They chicken/tuna combo was delicious!

Shortly afterward it was time to make the boring drive home. I kept awake by singing along to CDs at the top of my lungs. This song in particular got a few encores.

No groceries at home, luckily I had some goodies stashed in the freezer.

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Ketchup with a side of turkey mini-meatloaves and butternut squash fries.

Liz – I let the fries sit with sea salt for a few minutes, then squeezed the moisture out a second time – totally worked!! Made for a much sturdier b-nut fry :D Thanks for the suggestion!!

 

Time to get Serious

Okay guys, I’m gonna be straight up with you. I’m still struggling to lose the few pounds I gained over Christmas. Not the end of the world. But, I’m a little bigger than my “happy weight.” My snacking has been a little off the charts. I don’t photograph everything I eat, and that includes the multiple handfuls of chocolate chips and cereal (among other things) I eat at night.

I’ve struggled a lot over these past two months to find an eating and exercise routine that worked through TWO job changes. Yes, I’m on my third job in less than two months. I’ve worked inconsistent hours at differing activity levels over the past eight weeks, it’s messed with my body and food routine immensely. On the bright side, I’ll be in a stable job for these next three months and I’ll finally be able to get into a routine with it.

So what does this mean? No, I’m not making silly self-imposed rules. I’m not doing boot camp or giving up sugar (the horror!!). But, I will be counting calories again. Maybe not every single day, and not religiously. But I like the accountability it gives me with snacking. I know there’s varying opinions on this, but I know what works for me :)

I also want to keep track of my foods so I can look at my day and see where I’m not eating whole, “clean” foods. I exercise tons, but I realize my body composition issues are diet related. I just need to polish it up a tad and I should be able to see and most importantly feel a difference.

Part of this is because my birthday is now behind me, so I have no more big “splurge” days on the horizon. The biggest part however, is that I’m going to be a personal trainer in three months, and I want to look the part. I don’t expect to have the bod of Jillian Michaels. But I’d like to lose a little body fat and actually “bulk” my upper-body (my limbs are quite scrawny). The way I see it, you wouldn’t get your hair cut by a hairstylist with bad hair, so why listen to a trainer with a pudgy tummy?

As always, I’ll keep you updated on how I’m doing with this. There will still be marshmallows, just not every day ;) I feel best when I go back to basics with my food. And I want to start experimenting more with my exercise! I want to get a little more serious with my weight lifting, and try to incorporate more plyometrics. Hopefully there will be tons of new workouts popping up over the next several weeks :)

 

Question of the Day: Do you or have you worked with a personal trainer? What was your experience like? I’ve actually never worked with a trainer before. Mostly because I like learning the stuff myself and choosing what I want to do. But it will be interesting to job shadow with one in the coming months!

The Saturday Chill

Happy weekend all! My cheeks are permanently red from all the nice comments on my new ‘do. If only I had a hair dresser to style it for me everyday ;) And might I add, taking emo face shots is a lot harder to do with a DSLR!

So I totally fell asleep watching the Real World last night. I was wiped! Was still up at the usual time today (6am) but at least it gave me some lazy time before step class. Pre-step breakfast: candy oats. 

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I am an adult, just with the tastebuds of a child.

  • 1/2 cup oat bran
  • 1 1/2 cups water
  • 1/4 cup almond milk
  • 1/2 scoop chocolate whey protein powder
  • 1 tbsp peanut butter
  • 1 tbsp marshmallow fluff
  • M&Ms

Step was fab!! First time there since before Christmas!! I felt a little more lost than I normally do, but it was still a fun way to work up a sweat. Maybe a Saturday morning ritual in the making?

Yoga class was immediately after in the same studio and I wanted to stay sooo badly!! But my tummy was having none of it – it wanted food! Next time I will bring a snack to eat in between ;)

Instead I came home and had a homemade protein bar.

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I opted for a fancy lunch since I was actually home to make one…

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Let’s take a closer look, shall we?

IMG_2876 Mini turkey meatloaf with reduced sugar ketchup.

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Mashed cauliflower (with laughing cow cheese, pepper, and garlic powder)

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Roasted brussel sprouts. They were the frozen variety though, nothing beats the fresh stuff.

The stellar eats continued with probably one of the best new bars I’ve had in a long time: Honeybar Sweet & Salty flavour. 

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Honeybar is a Canadian company that makes natural bars with minimal ingredients. Check these out:

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Not bad, right? Even the stats are good – 8g protein, 3g fibre and only 17g carbs. High fat – 16g – but that’s actually preferred for me!

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The taste? Amazing. The bar had a light “candy-like” coating over it that gave it a wonderful chewy texture. The addition of the of the crisp brown rice was nice with the peanuts. It tasted like I was eating a candy bar, but without the yucky ingredients. Just the good stuff, straight up :)

This afternoon I got to visit a good friend who just had a baby!! It was so weird to hear her talk about how mommyhood has already changed her. While I declined to hold the little one, I can’t help but turn to mush around babies. It’s their little fists. They get me every time.

I came home to yet another giant salad. I had a lot of greens in the house this week. Eaten out of a giant casserole dish, right Bekah? ;)

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  • spinach
  • romaine
  • zucchini
  • onions
  • green pepper
  • pickles
  • olives
  • roasted soy nuts
  • grilled turkey breast
  • balsamic vinaigrette
  • parmesan cheese

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N-O-M. Another killer combo. I guess there are worse kicks to be on ;) I just gotta balance out all the M&Ms and marshmallow fluff!!

Dessert/evening snack was another notable one.

IMG_29121/2 cup cottage cheese, 2 tsp unsweetened cocoa powder, 1 tbsp almond butter, stevia to taste, all blended up. It was so decadent. Well, as decadent and chocolate cottage cheese can get anyways.

 

I wish I had more fun things to report, but it was a pretty chill day! It’s actually 9:30pm and I’m headed to bed. Sometimes, sleep is more important than a gal’s reputation, ya know? ;) How bout some fun questions!

1. What was the best thing you ate today? Mine was tied between the turkey meatloaf and Honeybar.

2 Do you have kids? Do you want them? Tell me about it! I’m still iffy about having babies at this point. I’ve always had my heart set on getting foster children when I get older. I feel like I’ve been through enough hardships that I could really help some kid out there get on the right path again…

 

Sunday is kitchen day ‘round these parts. See ya tomorrow with some recipes! :D

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