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Ch-ch-check in time!

Mmmm…I got to enjoy every little bite of my s’muffernutter breakfast cookie this morning.

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Deb and I were discussing the importance of the protein powder in the breakfast cookie today. It really does act as the “binding agent.” The thick goo it creates when mixed with your liquid is what hardens the cookie in the fridge overnight, not the nut butter. But for all you other bloggers out there who don’t use protein powder, do your cookies still work without it? Wouldn’t it be a mushy mess you have to eat with a fork?

I don’t usually bring bars as snacks when I know I’ll just be at the office, but I’m too excited to try out my new bar finds! Today’s pick was the KIND Fruit & Nut in yoghurt coating.

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I didn’t know KIND had a special “nut blend,” or ”fruit blend” for that matter. I must remember to never sell a bar with the same combo :P

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A little low on the protein, but it is just nuts and dried fruit. Usually I like to pair high-carb bars with a piece of cheese to even things out, but this is a little too high-calorie for that.

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The yoghurt coating was actually too thick for my liking. I didn’t realize it was coated on the bottom too. Otherwise it was a verrrry yummy bar. The nuts were toasted to perfection. The brazil nuts in particular were delicious!

Oh, and as for the PB&J Larabar, Ellie and I are looking into why the Canadian and UK versions have added refined sunflower oil. But she did inform me they don’t count calories from fibre in the U.S, and that’s why the calories were listed as higher. I didn’t know that!! No wonder my “Fibre 1” cereal has twice the number of calories as the American “Fiber One” version.

Lunch was more Yves cajun chicken slices with swiss and veggies.

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One thing that sucks about making lunch the night before is that my bread gets soggy. Boo. My office needs a george foreman grill.

I did little lily dawdling after work and hit up the gym almost right away. I was excited to make up for my lazy Saturday! (and Friday)

Treadmill:
0:00-3:00 – 3.5 mph
3:00-5:00 – 5.6 mph
5:00-6:00 – 5.8 mph
6:00-7:00 – 6.0 mph
7:00-8:00 – 6.2 mph
8:00-9:00 – 6.0 mph
9:00-10:00 – 6.2 mph
10:00-11:00 – 6.4 mph
11:00-12:00 – 6.2 mph
12:00-13:00 – 6.4 mph
13:00-14:00 – 6.6 mph
14:00-15:00 – 6.4 mph
15:00-16:00 – 6.6 mph
16:00-17:00 – 6.8mph
17:00-18:00 – 6.6 mph
18:00-19:00 – 6.8 mph
19:00-20:00 – 7.0 mph

A1 – Romanian deadlift to row:
3 sets @ 50 lbs x 8

B1 – Wide-grip lat pulldown:
3 sets @ 55 lbs x 8

B2 – Dumbbell chest press:
3 sets @ 20 (ea) lbs x 8

C1 – Tricep cable pulldown:
3 sets @ 25 lbs x 8

C2 – YTWL:
3 sets @ 7.5 lbs (ea) x 4 (each letter)

Stairmaster:
0:00-1:00 – level 8
1:00-2:00 – level 9
2:00-3:00 – level 10
4:00-5:00 – level 11
5:00-6:00 – level 12
6:00-7:00 – level 13
7:00-8:00 – level 12
8:00-9:00 – level 11
9:00-10:00 – level 10

Whittle My Middle:

Plank – 90 sec
Side plank – 30 sec each side
Plank with elbows on stability ball – 60 sec
Stability Ball Jackknifes – 12 reps
Stability ball roll out – 12 reps
Plank Rotations – 2 minutes, 15 sec each rotation

Elliptical:
0:00-1:00 – level 8
1:00-3:00 – recovery @ level 10
3:00-4:00 – sprint @ level 18
4:00-6:00 – recovery @ level 10
6:00-7:00 – sprint @ level 18
7:00-9:00 – recovery @ level 10
9:00-10:00 – sprint @ level 18
10:00-12:00 – recovery @ level 10
12:00-13:00 – sprint @ level 18
13:00-15:00 – recovery @ level 10

Cool-down:
Stretching :) Think I’ll do another stretching post with my routine soon…

 

Well congrats to you if you read through all of that! Abridged version is that it had medium & high intensity interval cardio with upper body and abs. This was by no means a short workout, took me almost an hour and 20 minutes. But I was having fun, it’s how I like to spend my Sunday afternoons :)

I was definitely running on empty by the time I came home though, so I immediately replenished with a smoothie.

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  • 1 cup unsweetened vanilla almond milk
  • 1/4 cup cottage cheese
  • 1 scoop ISO Lean peach-mango whey protein powder
  • 1 cup frozen strawberries

Then I got started on dinner! A roast dinner. I threw another bird in the oven. Dang, this is so easy! No pictures of the carcass, but I just rinsed off the small chicken, stuffed it with a head of garlic, lemon quarters and a small bunch of thyme. Rubbed some salt and pepper on it then cooked in a 425F oven for 90 minutes. So frickin easy.

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I actually kept the chicken in for five minutes longer tonight, but I don’t think I needed to. It was crazy delicious. I can’t believe it took me this long to get the nerve to roast chickens.

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On the side are sweet potato and carrots tossed in balsamic vinegar and maple syrup and roasted in a separate pan. Then some frozen brussel sprouts in a little pepper and Earth Balance.

How’s that for a Sunday dinner? One of the few times I wish didn’t live alone are occasions when I have a wonderful meal I want to share. At least I get the leftovers all to myself ;)

 

November Goal Check-In

Three weeks in! Already got ideas swimming in my head for next month ;)

Have fun workouts.
First, I only made it to one yoga class and didn’t do any at home. Fail on that front!

Monday – I got my BodyStep on and stepped my little heart out. It was spectacular.

Tuesday – Surprisingly quick 5k run outdoors because it was too beautiful to stay inside, then an evening BodyFlow class to streeetch it all out.

Wednesday – Spin class with Chris. SO much fun!

Thursday -  Missed BodyPump but came up with a lifting sesh of my own.

Friday – Impromptu lifting sesh left me waddling. Day off.

Saturday – Another day off. Needed to fully recharge.

Sunday – Amaaaazing and energetic weight and HIIT workout at the gym.

Be less complacent with food.
My experiment with temporarily tracking calories again was a success. Even though I’m no longer doing it, I find it got me in that mind set of just being aware again. As a side note, I’m also doing much better at not counting in my head. I haven’t a clue what any of my meals were today, and I don’t care! :P

Get more sleep.
Well almost sleeping through work yesterday helped! :P To be honest, going from crazy early morning shifts to evening shifts really messed with my body clock this week. I was going to bed too late, but waking up too early. Perhaps I should re-introduce the afternoon nap…

Make it through the last month of work with a positive attitude.
Not gonna lie, it’s getting worse by the day. But I do find myself appreciating my co-workers more. The job itself may not have been for me, but I worked with really good people.

Try my best to not let anything hold me back.
I’ve finally buckled down and decided to follow what I’m truly passionate about. For the first time in my life, I feel really excited and confident about my future.

Figure out a way to get into the holiday season.
I bought my first Christmas present today! You’re going to love/hate it mom ;)

Spend more time with my grandparents.
I haven’t spoken to any of them this week :(

Be more honest with people.
Ohman, I was the most honest I’ve been in a long time this week. I’ve always known it’s important to be honest with the people you love, but this week just reiterated how important it is. Sometimes you hurt people more by not telling the truth than if you were just honest.

Look for a job.
Got a job interview at Starbucks tomorrow ;)

Start playing music again.
Eff.

 

You know it’s coming…

Question of the Day: How are you coming along with your goals this month?

It’s Sunday… Check-In Time!

Hello friends! Hope you all had fantabulous weekends :) Mine was the usual 5am-1pm shift at the office. Only three more weekends left!! Who knows? Maybe I’ll have a social life again! :P

A little calorie counting update:

  • Turns out I’m getting lots of protein, but still not getting enough fat. I have a digestive intolerance to high-fat foods like cooking oils and avocadoes. Nuts, eggs and tofu seem to be the only high-fat foods I can eat that don’t keep me bed-ridden for four hours after. More peanut butter? Yes please! :P
  • I eat a lot of fibre! Like 50g a day. Who knew?
  • Measuring every little thing seriously sucks. Weighing my apples seems so silly, I just want to eat the damn thing!
  • I spend a lot less time thinking about food. I log what I eat, or plan to eat, then forget about it. After I stopped tracking, I still kept counting in my head. I’m like the Rainman of calorie counting and can’t be stopped. It takes up a lot of mental energy. When I’m done tracking in a few days, I’m going to work much harder at not thinking about the calories in my foods. Shouldn’t be a problem so long as I’m choosing whole, fresh foods :)

Besides working, napping and eating today, I had a stellar gym sesh! One of those Sunday afternoons where I just pump and sweat my time away playing with all the equipment :)

Warm-up:
5 minutes easy on the elliptical

Elliptical:
0:00-1:00 – sprint @ level 17
1:00-3:00 – recovery @ level 14
3:00-4:00 – sprint @ level 18
4:00-6:00 – recovery @ level 15
6:00-7:00 – sprint @ level 19
7:00-9:00 – recovery @ level 16
9:00-10:00 – sprint @ level 18
10:00-12:00 – recovery @ level 15
12:00-13:00 – sprint @ level 17
13:00-15:00 – recovery @ level 14

A1 – Romanian deadlift to barbell row:
2 sets @ 50 lbs x 8

B1 – Incline dumbbell shoulder press:
2 sets @ 20 lbs (ea) x 8

B2 – Wide-grip lat pulldown:
2 sets @ 55 lbs x 8

C1 – YTWL:
2 sets @ 7.5 lbs (ea) x 4 each letter

C2 – Tricep cable pulldown:
2 sets @ 25 lbs x 8

Stairmill:
0:00-1:00 – level 6
1:00-2:00 – level 7
2:00-3:00 – level 8
3:00-4:00 – level 9
4:00-6:00 – level 10
6:00-7:00 – level 9
7:00-8:00 – level 8
8:00-9:00 – level 7
9:00-10:00 – level 6

Whittle My Middle!:
Plank:
90 sec
Side planks: 30 sec each
Plank on swiss ball: 90 sec
Prone jackknife: 10 reps (I’ve always sucked at these!)
Stabiliy ball rollout: 60 sec
Plank rotations: 60 sec

Treadmill:
0:00-1:00 – 3.0 mph
1:00-3:00 – 3.5 mph
3:00-4:00 – 8.0 mph
4:00-6:00 – 3.5 mph
6:00-7:00 – 8.5 mph
7:00-9:00 – 3.5 mph
9:00-10:00 – 9.0 mph
10:00-12:00 – 3.5 mph
12:00-13:00 – 9.5 mph
13:00-15:00 – 3.5 mph

Cool-down:
5 min. stretching

Phew! Props if you read through all of that. I know a lot of people skip past my workout details, but I also know there are a few nerds out there like me who love going through other people’s workouts! :)

 

Oh, and the eating part of my day? I snacked on some Pumpkin Spice Roasted Chickpeas at work.

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I liked them better this time around. Although I think they need to be 1) roasted longer and 2) more cinnamon!! ;)

Last of my un-frozen chili leftovers.

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On top of some spaghetti squash. Delish!

Wasn’t very filling though, so my evening snack attack hit early. Mixed in 1/2 tbsp almond butter with a small bag of popcorn.

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If you use drizzly nut butter, it kinda coats the hot popcorn. Mmm, sweet and salty…

And for some reason, I crave flavoured drinks when I eat salty food (I’m usually an all water, all the time kinda person).

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Obviously, I don’t keep any flavoured drinks in the house because of that. So I mixed up a PVL peach whey cooler. Perfect!

 

November Goal Check-In

Halfway through the month! Let’s see how I’m doing…

Have fun workouts.
I actually got all three yoga sessions in this week, it was fabulous!

Monday – BodyFlow yoga class at the gym

Tuesday – Weight lifting and HIIT sesh. Left me SORE!

Wednesday – 8 mile trail run, t’was wonderful!

Thursday -  60 minutes of living room yoga, courtesy Dave Farmar and Yoga Today

Friday – Mediocre step class but a perfect BodyFlow yoga class at the gym

Saturday – Chilly 45 minute run

Sunday – HIIT, upper body weights and abs. Driving tomorrow should be fun ;)

*I do low intensity yoga, so those are technically my “rest days.” No crazy sweaty power yoga happening over here. I do it to relax :)

Be less complacent with food.
Temporarily tracking my calories again has really helped with this. It’s been a nice little kick in the butt for me.

Get more sleep.
Meehhhh. I didn’t work very hard at this this week. In fact, I don’t think I got 8 hours once this week. Tonight, I promise!

Make it through the last month of work with a positive attitude.
Hey, I’m still showing up for those 5am shifts, aren’t I?

Try my best to not let anything hold me back.
In terms of the job search, I’m not letting anything scare me out of not applying for certain jobs :)

Figure out a way to get into the holiday season.
I actually thought of something this week that got me really excited for Christmas. This year, I’ll get to blog about it!! I’ll get to share all my family traditions (and by traditions I mean food + booze). And I’ll get to invite you all into my loving home for the holidays. That sounds like fun, doesn’t it? :)

Spend more time with my grandparents.
Didn’t get to see any this week. But perhaps I’ll make the hour long trip to see my Grammie and Grampie this week. At the very least, I will call or write them.

Be more honest with people.
I caught and stopped myself numerous times this week from giving generic responses to questions. If someone asked me how I was doing, I did not respond “good” if I was not feeling good. Pretty sure this is why everyone I know thinks I loved being a reporter. It’s because when asked if I liked it, I just gave a simple “yes” instead of delving into how I really felt about it…

Look for a job.
Sent out lots of resumes!!! Fingers crossed I actually get a response this week.

Start playing music again.
Nope, nada. Still feeling very uninspired.

 

And one more piece of randomness for this Sunday evening (or Monday, if you’re an office reader. Or Thursday, if you’re behind on your blogs). Holly over at The Healthy Everythingtarian is doing something wonderful this year for Christmas. Instead of asking for presents, she is asking people to donate money to help build a well in Cambodia. Holly spent time in Cambodia herself so this gift is very close to her heart. Read about it here and then go donate! Minimum donation is $10. That’s two eggnog lattes. Skip the lattes, give to people who need it, everybody wins :D

 

Question of the Day: How is everyone coming along with their goals? Setting any new ones? The Whittle My Middle and Yoga challenges are new since making the list. Always good to update your goals to keep yourself motivated :)

Now if you don’t mind, I have a date with Edward Cullen Jacob Black then the 8 hours sleep I promised. Night night!

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