Daily Archives: March 5, 2010

Flashback Friday: Fitness Edition

Well friends, it’s that time of the week. The time when I trade my dress pants and heels in for flannel and slippers.

Not to mention, I’m at my mom’s!! That furry thing next to me is our dog Archie. After such a busy week, I am definitely looking forward to my weekend home :D

Got my day started off this morning with Levels 2 & 3 of the 30 Day Shred. It was tough! The weight part isn’t as bad, but the things like plank ups, squat thrusts and lunge jumps kill me. I’ve said it before and I’ll say it again don’t underestimate a workout DVD! You get what you put in, and I was literally dripping sweat all over my mat by the time I was done.

I spent all my spare time this morning jumping around my living room, so breakfast was a speedy affair.


Looks lovely, no?

  • 1/2 cup cottage cheese
  • 1/2 scoop vanilla protein powder
  • cinnamon
  • banana
  • peanut butter
  • homemade granola


Aaalll mixed up into a big ole’ mess. Was pretty satisfying actually!!

Lunch was a delicious mix of leftovers.


Last night, I added tofu and frozen broccoli to the leftover spaghetti squash + sauteed veggies in a laughing cow/cottage cheese alfredo sauce. It was reallyreally good!

I hit the road to my mom’s house immediately after work. Exactly 90 minutes I arrived at the door to the smell of roast chicken!


One of my favourite meals! Perfectly roast chicken meat, with potatoes, parsnips, homemade cranberry jelly and a random tomato ;)

Dessert was a slice of my Nana’s homemade banana bread with a swipe of butter.


Although, we all agreed it was more of an orange walnut bread. My nana puts orange in everything, even her chocolate chip cookies! Silly nanas… :P


Flashback Friday

This Flashback Friday is going to be a little different. Instead of flashing back to old pictures of myself, I want to take a look back at old workouts. Okay, this may be really boring for you, but there is a point, I swear! Here’s what I was doing in 2009:

February 8th:

I jogged at 5.5 mph for the first 10 minutes, then alternated 6.5 mph for three minutes, 3.5 mph for two minutes and 5.5 mph for five minutes four times, ending with 10 minutes at 5.5 mph.


February 27th:

5 minutes: warm-up walk at 3.7 mph
5 minutes: jogging at 5.6 mph
10 minutes: 1 minute intervals at 5.6 mph and 6.0 mph
10 minutes: 1 minute intervals at 5.8 mph and 6.2 mph
5 minutes: jogging at 5.6 mph
5 minutes: cool-down at 3.7


First, I should point out that this was all done on 0% incline. I only started running in September 2008 with the Couch to 5k program. Last winter, I was just trying to tack on to the mileage and speed I built during that program. I usually averaged around 6.0 mph at 0% incline. Anything above that was considered “high intensity” for me.

I’ve been thinking about this a lot as I’ve returned to the treadmill this winter. When I was running outside in the summer, I was so focused on 5k times and getting up to 10 miles, I never noticed a huge difference in my running strength.

Imagine my surprise when I hopped back on the treadmill this winter, only to pound out 6.5 mph + speeds with relative ease. I got faster without even really trying! All it took was continuously running and sticking to it. In other words, getting the mileage under my feet.

More than that, all this summer, I felt like I was slowslowslow compared to all the other "real” runners out there. But seeing these numbers reminds me how far I’ve come in my speed, and that the only person I should be comparing myself to is…myself! For comparison’s sake, here’s a similar workout I’m doing these days:

5 minutes walking at 3.5 mph
5 minutes jogging at 5.6 mph
10 minutes of 1-minute intervals between 6.0 mph and 6.4 mph
10 minutes of 1-minute intervals between 6.2 mph and 6.6 mph
10 minutes of 1-minute intervals between 6.4 mph and 6.8 mph
10 minutes of 1-minute intervals between 6.6 mph and 7.0 mph
5 minutes jogging at 6.0 mph
5 minutes walking at 3.5 mph

I think it’s important to log these types of things so we can go back and see how we’ve improved. It’s easy to look at someone who’s running 7 miles every morning, or lifting twice the weight as you, and feel inadequate. But everyone starts somewhere!!

Question of the Day: Have you noticed any improvements in fitness? I have to add, I also did my first toe push ups today!!! I haven’t tried them in a while, as I thought I was just always doomed to never being strong enough. But Jillian got some legitimate toe push ups out of me today, and I was grinning ear to ear :D Who says working out can’t be fun??