Bonjour!! I am in a bilingual city, I can say that here ;)
Wonderful questions and feedback on my last post: Ripped Arms: A How-To Guide. I made some clarifications in the comments section if any of you are interested. In terms of designing an arm workout, 2-4 sets of 8-15 reps of each a shoulder exercise, triceps exercise and biceps exercise, 1-3 times a week, is enough to do it. Got that? Just don’t forget about your other muscles too! ;)
I also got a great comment from Averie:
10 yrs of yoga gave me a foundation for everything, 4 mos of lifting is giving me some size :)
Couldn’t agree more. If you’re already athletic, but still want to see more arm definition, heavy weight lifting will get you where you want to be in no time.
Now this is where I seamlessly transition to talking about FOOD.
I really just want to show this pic of Sunday’s breakfast because my toes are stealing some of the spotlight in the bottom right of the frame :P One of the reasons why I love reading food blogs, as opposed to professional food publications, is the level of “real life” you get from photos such as these. Hello toes!
Rainier cherries are continuing to rock my face off. They taste milder than regular ones.
The last of my homemade rosemary yogurt biscuits topped with eggs and bacon. If it’s been a while since you last had this combination, I highly suggest you get on it. This is the best post-run weekend breakfast. The HEAB-ster just posted an even easier biscuit recipe just in case ;)
Okay, now that we are done ogling at breakfast, I must introduce you to Sunday’s lunch!! Sister Sara had tickets for a play and the theatre is conveniently located across the street from an amazing vegetarian buffet called The Table. I grabbed a little scoop of everything that struck my fancy. I’m a sampler.
As well as a bit of lentil quinoa salad and dandelion greens. The salads were a little lacklustre (surprisingly!). The hot foods were my favourite. Especially the braised onion and tofu patty. I want to recreate both!!
As we were leaving, Sara heard that you get 20% off if you’re going to see a play. We’d already paid, but we wanted our discount!! So we went back after the play for tea and dessert :)
Not your typical coconut pie. It was surprisingly light and fluffy, not at all chewy like a macaroon. A touch bland though, so I topped it with this:
And the tea!
The perfect flavour to pair with the desserts I’d chosen. I love me some chai!
Me, being my usual contemplative self.
Another highlight from Sunday was biking down to one of Ottawa’s beaches. It may take a while for the idea of a beach not meaning “ocean” to sink in.
Me just looking awkward :P My biking adventures in Ottawa have been my first of the season. It would be an understatement to say they came with a little apprehension. In fact, I had a moment of sheer panic within minutes of being back on the bike. But yesterday I started to feel relaxed again and less like I was chained to a death trap. Also impressed by how strong my legs got over the winter – hills are nuthin’ to me now!
Because of my new-found ease, we opted to take the long way home and enjoy some of the (weird) sights Ottawa has to offer.
Inukshuks on the river!!
Clearly, we had to stop and take silly photos with them.
I just wish I’d read this sign first. I maaaaay have decapitated a statue :\
Today’s breakfast had a significant lack of biscuits.
Eggs and bacon were instead eaten between two seedy pieces of bread with mayo, lettuce and tomato.
I made a fruit salad for us using watermelon, banana, cherries, lime juice and some of this stuff:
From Alberta! It was very pepperminty, but added a nice refreshing kick to the salad.
Let’s see… there was also a notable breakfast dessert.
Camino Coconut gets a thumbs up!
It took me a really long time to get motivated to go the gym today. I am having motivation issues lately. I’m thinking it may be resolved once I finally get settled in Toronto (moving Thursday!). Until then, I forced myself to do a full-body lifting workout.
Started with a 10-minute run to the gym. I did three sets and 10 reps of everything. Colour-coded to indicate which exercises were supersetted together (ie no rest in between alternating sets).
|Sumo squat||70 lbs||Quads, glutes|
|Wide-grip lat pulldown||60 lbs||Back, biceps|
|Good morning||45 lbs||Hamstrings, glutes, lower back|
|Incline push-up||bodyweight||Chest, abs, front shoulders|
|Forward lunge||30 lbs||Quads, glutes|
|Arnold press||15 lbs ea||Shoulders|
|Overhead cable extension||30 lbs||Triceps|
|Seated calf raise||90 lbs||Calves|
|Incline curl||10 lbs ea||Biceps|
I went up in weight on my squats… yayy!!! Only 60 lbs left to go until I reach my lifetime goal of squatting my bodyweight – ha!
Ohyes, then I ran the 10 minutes back to my sister’s place. Mygosh it was hot by then. Brutal.
Sister Sara said I had to try these tofu cutlets they carry at an organic food store called Herb & Spice.
I cut it up cold and put them on top of a salad (dressed with watered down hummus). I would have to agree with my sister, these are amazing!! It almost tasted like they were baked in cream of mushroom soup, but Sara says the spread vegepate on top. Genius.
Late this afternoon I continued my quest to find a decent cottage cheese in Ontario…
Half a cup of Liberty 1% cottage cheese on top of the leftover fruit salad from the morning.
It was good but still not great. Also, Liberty is significantly more expensive than other brands.
I miss my Scotsburn 50% less sodium cottage cheese!! They need to supply outside of the Maritimes!
For dinner, I made Sara and I bison burgers using my mother’s method of locking all the juices in (start with a hot pan, then lower it down to cook)
Sara doesn’t keep ketchup in her place (the horror!), so I loaded up on the tomatoes, and ate it on pita bread. A Susan version of a hamburger thin if you will ;)
Roasted corn in the oven. So easy. Throw it in, husk at all, and cook at 400F for 30-40 minutes.
Sara and I then sat around contemplating what we could do this evening. We both agreed dessert was in order, but I’d already eaten three pieces of chocolate today (as I do every day, fyi).
Somehow we decided it was a good idea to walk 30 minutes to this delightful place called Oh So Good near the Byward Market.
Seriously you guys, I’m not a huge cake person, and I loved every bite of this. Incredibly light and fluffy, with shaved white chocolate on the top. Both Sara and I agreed that the small layer of jam in the center made the cake.
We both enjoyed our cake with a cuppa tea. We briefly discussed the calories in each slice, and agreed it was a pleasure too great to pass up.
That’s why you walk to the cake ;)
See you tomorrow!! xoxo
Hi there! Hope you all had wonderful weekends spent with your moms (sounds like it!). It was a busybusy day around these parts, feels like I haven’t stopped yet!
Started off after a solid 8 hours of unconsciousness.
My favourite kind of toast too – sesame ezekiel.
And a smidge of buttah to go with the runny yolks. Mmmmm…
My mom however got no brunch or breakfast in bed from me. Nope! Instead I dragged her to the gym for Mother’s Day!
Actually, more like she dragged me. There were a few mother-daughter duos there, very cute :)
We went to the woman’s only gym which is a drag because their weight area is seriously lacking. How are women supposed to lift heavy? Boo. Anyways, here’s what I managed to muster. Upper-body only. My glutes are wrecked.
Warm-up: 15 minutes on the elliptical, increasing resistance
Straight set (x3):
Dumbbell pullover (chest, back of shoulders, lats, rhomboids,triceps)
Cardio: 10 minutes on the rowing machine, alternating grips
Straight set (x3):
Cable lateral raise (top and front of shoulder, traps)
Cardio: 10 minutes on the stairmaster, increasing speed
Not too shabby! Didn’t kill myself in the weight area what with all the moving over the last few days.
I didn’t get to eat until an hour after , which may explain the ginormous dish that followed.
I made my mom buy me kale to keep on top of that calcium!
Shortly after it was on to my Nana’s Mother’s Day present:
I have never heard of Queen Elizabeth Cake before. But when I said I wanted to bake something, my mom pulled out this recipe and said it was my Nana’s favourite. Figures, my family are such monarchists ;)
Clearly, as soon as I saw dates in this recipe, I knew it was a winner. And topped with coconut? Yesplease!
I will not lie, I licked the bowl clean and tried a couple tastes of the topping. The deliciousness of plain old butter and sugar will never cease to amaze me.
The recipe called for a 9×12 pan, which I completely disregarded and put in a 9×9 pan. Oops.
Once put under the broiler, the sugar hardened like in a brulee. Mygosh.
The photo below is a setup. This is my mother’s piece. Mine was twice as big.
And worth every. single. bite. My Nana was so happy and impressed that we thought to make her favourite cake. I am starting to learn where that sweet tooth of mine comes from ;)
The rest of the afternoon was spent visiting with Mark’s family. Then we came home to a late dinner. I made a stir-fry for Mark and I while my mom feasted on her Mother’s Day lobster.
Fiddleheads! For all you West-coasters, fiddleheads are a young fern that’s harvested in the springtime. It’s actually late in the season for them. My mom steamed some before I added it to the stir-fry. I’d compare the taste to broccoli or asparagus.
By the bye, after dinner I went to my dad’s to help him move furniture. If it’s not my crap, it’s someone else’s. The moving never ends!! :P
Sunday! Time for my Monthly Goal Check-In.
Strength train three times a week, with a focus in muscular power. Got in two lifting workouts this week, but I think I should get at least an extra two more with moving ;)
Run twice a week, increasing my mileage by 10% each week. Check! Got in a 4-mile and 3-mile run this week – both outdoors!
Stop buying dairy, eating it only when out or when it’s “a must.” I haven’t had cottage cheese, yogurt or milk since writing this last week. I’ve had maybe one 15g serving of feta or cheddar cheese a day since, and a little butter here and there.
Stay away from refined sugars, again eating only for special occasions. Oooh, not as great on this one. I’m still eating regular chocolate, and a piece of cake today that was definitely packed full of refined sugars. Will do a detailed post about this tomorrow!
Add and organize content, new recipes, workouts, and revised pages and categories. Check! Added a new recipe page, and new workouts are up under the workout tab. Oh, and there’s a new pic of me on the sidebar –>
Improve my organization. Make lists, finish them, know what needs to be done, when. Well, I did make a list, but I never referred to it. I’m still disorganized… but I don’t think I forgot anything!
Spend time with my family. Giant check! Spent all day with various family members :)
Enjoy and soak up every single minute. You know, ever since writing this, I’ll occasionally stop and take notice of what I’m doing in a single moment. I never realized how little I do this, and how enjoyable life is when you do. Check.
Question of the Day: What were your goals for this month, and how are you doing on them?