A Waffleless Wednesday

Hello friends!! Another Waffle Wednesday without waffles! Boo! My Belgian waffle maker is actually in Ottawa right now with my sister. Long story, but I will be reunited with it once again in two weeks time :)

This time next Wednesday I’ll be landing in Calgary! Eeeee!!

Anyways, as always, I am getting ahead of myself again.



This morning I brought back an old favourite – Oatmeal & Yogurt Parfait.


I started with a base of rolled oats cooked with egg whites. Then topped with frozen berries.



The layers continue with yogurt, fibre cereal and sliced almonds.


First time having yogurt in over a month!!! It hasn’t changed much in a month ;) My belly digested it just fine!

I must also report that my family completely wrecked and demolished the pan of chocolate chip blondies in less than 24 hours.


I played my part by having one as the pre-workout snack of champions. Blondie + apple. It was the perfect fuel!!

I dragged my mom to the gym with me today. We both wanted to do plyometrics and knew we’d need the moral support to get through it ;)

We started with 15 minutes on the elliptical to warm-up. The recommended warm-up time is only 3-5 minutes to get oxygen to your muscles. If you don’t warm-up, you demand too much of your body too quickly and you will tire out sooner. Obviously, my usual 15 minutes is above and beyond my muscular needs, but it’s just long enough to get my heart rate into a working zone. Personally, once it reaches that level through straight-up cardio, I can keep it pretty elevated during strength training. However, it doesn’t get that high with strength training alone. I just don’t have the muscular power yet to make my heart pump that much. Make sense? There’s a method to my madness!

Today’s workout had one upper-body move alternated with one plyometric move. It was brutal.

Back set:

Exercise Sets Reps Load
Two arm dumbbell row 3 12 20 lbs each
Squat jumps 3 24 bodyweight

Chest set:

Exercise Sets Reps Load
Push-up  3 10 bodyweight
Lunge kicks 3 30 sec each bodyweight

Shoulder set:

Exercise Sets Reps Load
Prone cuban snatch (on ball) 3 10 5 lbs each
Weighted jumping jacks 3 60 sec 5 lbs each

Ab set:

Exercise Sets Reps Load
Plank on bosu ball 3 45 sec bodyweight
Bosu ball russian twist  3 30 8 lbs


Exercise Sets Reps Load
Cable pushdown  2 15 45 lbs
Cable curl 2 15 25 lbs


And then we collapsed into a sweaty mess :P No, it was an awesome workout and I’m glad I had my mommy to suffer through the squat jumps with me!


I came home with images of meltycheesy pitas dancing in my head.


Pepperoni + cheddar. Halfway through I remembered I forgot to put the mayo on and didn’t even miss it! Just goes to show that condiments aren’t always required.

Chocolate however is always a necessity.


My mom and Nana are going to Newfoundland the day after I leave for Banff, so my mother gave me permission to polish off this box.


I only just noticed today that it says “Newfoundland Wild Berries” on the box – no wonder they all had a hint of fruit!


Apparently each box is different. I have no clue what kind this was or what kind of berry was in it. But I can tell you it was delicious ;)

I spent aaallll afternoon applying for jobs and getting life details sorted out. I found out yesterday that my subtenant in my old place isn’t moving in after all. She had some sort of falling out with my landlord, but still agreed to pay the remainder of my lease. Jeeze louise, what a headache!


I took a break for a Honeybar Sweet & Salty bar. I lovelovelove this bar. It reminds me of those Nature Valley Sweet n’ Salty bars – but BETTER!


Ingredients: Peanuts, honey, peanut butter, almonds, almond butter, crisp brown rice, kosher salt. Nutritional info here!

I had a special dinner date today – I got to see one of my best friends!!


Meghan and I have been friends since the first grade and even lived together during part of our undergrad (oddly enough, one of my new TO roommies is named Megan too!) She’s living back at home doing fun things like working with monkeys and lemurs. 

Meghan is also a fabulous cook. I arrived to a beautifully set table.


I want those placemats please.

Meg whipped up some General Tso’s chicken. I can’t remember all what was in the pan, but I recall garlic, ginger, soy sauce, chicken broth, sesame oil, red pepper flakes, and probably magical fairy dust because it was freakin’ good.


Paired with coconut lime rice.


And a salad dressed with Newman’s Own sesame ginger dressing.


SO delicious!! I miss living with Meghan!!! I miss our Lost nights and MSN-ing each other when we’re too lazy to get out of bed and speak face to face ;)

I was lucky enough to have a dining companion by the name of Simon.


Simon’s name is pronounced in a British accent ;) Meg also works at an animal shelter, and this is one face she couldn’t let go. I don’t blame her!!

Dessert was the perfect end to the perfect meal.


It went with the rice!

With chamomile tea. It made me sleepy :)


Check out Meghan’s Mom’s mug – Supernatural!!


The other bestie Erika got me hooked on this show and I squealed like a schoolgirl when I saw this.

I regret typing that. These are some things I should just not admit to on the internet.

Simon is not the only cute kitty face I came across tonight.


Meet Peter. His proper name pronunciation however is “Pedro.” Don’t forget to roll the R… Pedrrrroo.


Simon suffered brain damage from smoke inhalation in the house fire he was rescued from. He’s a little slow, but in the most endearing of ways :)


Gosh, I have turned into a crazy cat and dog lady. But I need to get my fill – I’ll be without pets soon :(


Question of the day: What’s your favourite kind of Chinese food? I don’t have a lot of experience in either traditional or North American Chinese food. All I know is that I genuinely love the taste of fortune cookies ;)

Posted on June 2, 2010, in Workouts and tagged , , , , , , , , , , . Bookmark the permalink. 28 Comments.

  1. adrienmelaine

    I can’t believe you’re coming to the wild west in a week- you’re going to love it- even in the mountains!

    Make sure you hit the spa at the Farimont in Banff- or at least the bar- they make the best martinis!

  2. Oatmeal parfait!! That looks amazing – I have to try it. My favourite Chinese food is stirfry, tofu and a bit of brown rice with some egg – my mom makes an amazing recipe that is super healthy!

  3. Meghan definitely looks like quite the cook indeed!

    My family owns a Chinese restaurant so I can’t really pick…I think maybe a steamed fish with soy sauce and some bok choy.

  4. Madeline - Greens and Jeans

    I have not met a Chinese dumpling I don’t like!

  5. Salt and pepper squid! Yumyum. I hope that it doesn’t start snowing when you get here … the weather in Calgary has been really erratic lately. :(

  6. Nice workout with your mommy :)

    I used to LOVE sweet and sour chicken. I’m sure I still do LOL!

  7. Aw, poor Simon! That’s so sad.

    I love broccoli with peanut sauce. A few red pepper flakes and BAM. Perfection. :)

  8. Oh, wow does that oat bowl look dreeeamy!!! Yum! Will you make me breakfast, please?? ;)

    I’m not a huge fan of chinese food, too greasy- but I do have a soft spot for lo mein… :D


  9. I love the look of your oatmeal, yoghurt, berry and cereal creation! I will definitely be trying that out. I love chinese food, my favourite is hoi sin duck pancakes with spring onion and cucumber, closely followed by a simple veggie stir fry with chicken or tofu with soy sauce and fresh ginger and I could go on! Really enjoy your blog by the way! I’ve taken so many ideas from it x

  10. 72 squat jumps?? You are a goddess!

    I love the kitties, and Simon would have such a home with me. I love kitties with ‘special needs’.

    I lurve *lurve* crab rangoons. So freaking good!

  11. wow meghan really knows how to entertain!!! that looks BEAUTIFUL, restaurant quality right there, but I am sure tasted MUCH better!!

    those oats look delicious, I love having frozen berries on my oats and having them thaw out to get the flavor from them!

  12. Most soy sauce has wheat in it and most Chinese food has soy sauce so I can’t eat much now days. My favorite used to be orange beef.

    I love Simon! Poor little guy, glad he found a loving owner!

  13. That workout looks killer! I remember back when I was in gymnastics, we ALWAYS used to end every single conditioning practice with 5 HORRIBLE mins of squat jumps. Except we called them frog jumps. I remember at the end we would all just collapse on the mat with Jell-O legs and our coach would say: “Yeah, good job, you’re done! See you tomorrow!” while we were dying. It was so cruel and so funny at the same time.

  14. I am a complete cat lady so no apologies needed here. I could talk about/to my kittens all day!

    My husband would die for that meal – general tso’s is his #1 favourite chinese dish in the world! I’m not much of a connoisseur but anything with big noodles and broccoli makes me swoon!

  15. Mmm that oatmeal looks so creamy and good!!

    Sad situation.. I never do a cardio warm up! Bad, I know!

  16. Wow already a week away! Seems like the time has flown, girl!
    Awesome workout! I love working intervals into workouts! Great way to get the muscles pumping and the calories burning!

  17. your oatmeal looks so amazing!
    Those kitties are so cute, I love cats :)
    I never tried chinese food, can you believe it :))

  18. Wow, I am so impressed that she just whipped up that General Tso’s chicken! It looks professional!
    I am a huge Chinese food lover, North American and otherwise. My favorite dishes are those my grandma makes, but I love any kind of tofu, tomato beef, or soy sauce fish with lots of RICE! :)

  19. Mmm, I LOVE the combo of oats + yogurt & berries. I never thought to try it until a few weeks ago, makes them soooo creamy!

    I only really know “North American Chinese Food,” not sure how authentic most of the dishes are but I really like Chicken Chow Mein. I order it every time with veggie spring rolls.

  20. Waffleless, but DELICIOUS nonetheless :D
    The oatmeal and yogurt parfait was definetely my favourite. Thanks for sharing, Susan!
    Wish you a lovely day :)
    Brazilian XOXO´s,

  21. I don’t eat chinese food anymore because of the MSG I used to love the chow mein though x x

  22. You’re telling me trainers need emotional support to get through plyometrics?! Figured it be a breeze for you now :-)

  23. Your oatmeal and yogurt parfait looks great! I may have drooled on my keyboard!

  24. eeek your coming to my city that’s exciting news!!!
    aaand your pics never fail to make me drool

  25. lol it is pretty tragic that you and your waffle maker are miles apart. it is like a sad love story! i cant wait for the reunion. nice plyo workout! those squat jumps get me every time. also, saw a couple new moves in there for me so thanks. prone cuban snatch? yes please. LOL simon’s name pronunciation! my only friend named simon IS british! and it is his birthday today! ha. hmmm favorite chinese is probably garlic chicken with lots of baby corn and water chestnuts in the mix!

  26. I’m excited that you went back to putting your workouts in table form :)

    Those cats were adorable…it would make it easy to become a cat lady!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: