So apparently I have an accent :P Haha. Thank you so much for all the comments on my blogaversary and video post! Don’t forget to head over there if you want to win some free Vega bars and read all about the exciting trip Holly and I are taking, which you’re invited to!!!
After three full days off from working out, I got back to it today. Would you believe I still had lingering glute and leg soreness from my lower-body workout on Friday? Crazy. I decided to maximize on my sleep and keep the workout to my living room this morning.
I started with 20 minutes of intervals on the bike trainer, alternating between sitting sprints and standing sprints. Then I popped in Jillian Michael’s 30 Day Shred for the 20-minute Level 2 workout. Then I hopped back on the bike for 10 more minutes of sprint intervals.
This was my first time trying Level 2 on the DVD, and it was much harder! I was only using 5 lb weights and I was going to failure on everything but the bicep moves. And the lunges killed me. But they always do.
Brie asked me to explain my bike trainer setup. A wonderful question, as it’s a pretty sweet setup ;)
First, meet Scottie. My beloved road bike. Hi Scottie!
The back wheel is where the work is done.
The stand makes sure the bike is sturdy, and holds it up off the ground the wheel can spin freely. But a free-spinning wheel does not make for a very challenging bike ride. You need resistance!
At the bottom of the stand, is a small roller. Here, you can see there’s a teeny space between the tire and roller. But when I go to use it, I turn that little knob on the left and it pushes the roller up to press against the wheel. This creates some resistance while allowing the wheel to still spin.
There’s also a little tube that runs from the roller to a knob that attaches to the handlebars. Clicking the knob forward adjusts the roller, and creates greater resistance.
As I mentioned in an earlier post, you get really sweaty on a trainer! My basement apartment does not have the fancy air system of a gym. Thus, a fan and towel are required. You can also buy specialized mats to place them on as well.
Finally, I wear all my usual bike gear on it minus the helmet and glasses ;) My butt doesn’t get quite the beating without the bumps, but my cycling shorts are still required for the seat. I still have my clipless pedals in, so my shoes are attached to them. I think it may actually help my awful dismounting technique come spring!
Oh, and there are tons of different kinds of bike trainers. Mine is pretty basic, but you can get ones that measure your distance and even watt output. There are also bike rollers.
After my tough and sweaty living room workout, I made a wonderful breakfast!
Smoked salmon, fried egg, laughing cow cheese on an english muffin with black grapes on the side (my favourite colour grape).
Another good day at work today! I spent it mostly in meetings and didn’t get any real work done. But I did get a much better sense of what I’ll be doing over the next couple months. I think I’m really going to enjoy working on some of the projects! I’m especially excited to be involved in some video projects. It will be a lot more fun getting interviews and footage without the stress of being a reporter :)
Dinner was one of my fave ways to shake up leftovers – on a salad!
Two of my mini turkey meatloaves heated and crumbled on a big ole’ bowl containing:
- red onion
- green pepper
- toasted walnuts
- sundried tomato dressing whisked with mustard
I don’t usually have bars for my evening snacks because I’m at home at can make something better. But I was really craving a dessert-like treat tonight, particularly this Larabar!
The Peanut Butter & Jelly Larabar Chandra sent me as part of my Blogger Secret Santa gift. I cut it up into little pieces like a crazy person.
Bite sized!! This was my second time trying this flavour and I still really enjoy it. Definitely one of my favourite Larabar flavours now :)
Going to try something a little different tomorrow and go straight from the gym to the office in the morning. Usually I come back home to shower and eat. But showering at the gym and eating breakfast at work will allow me more time to sleep! Always a good thing ;) I’m just not sure what I’m going to do with my wet towel and stinky clothes :\
Question of the Day: Do you work out at home? What do you do? This is the first time I’ve had a piece of cardio equipment to use, and it’s pretty suh-weet. I went through a period when I scoffed at exercise DVDs, but I’m starting to embrace them again. Some day I’d like to get dumbbells!
Hi friends! I’m answering a couple more questions today, so I’m going to get right to it!!
My body clock is starting to finally adjust to my later shifts. I was up at 7:30 am today. Progress! I had to jet to the gym before work, so I ate a light breakfast while drinking coffee.
Crunchy peanut butter and strawberry jam on a small bagel. There is nothing dreamier than melty PB on toast. I think if I’m ever on death row, that will be my last meal.
I was feeling a hardcore full-body workout today, so I opened up my New Rules of Lifting for Women book and did the first one I found!
10 minutes on the stair machine (not the “mill” kind, but the death kind)
10 minutes on the rowing machine
A1 – Wide grip deadlift:
3 sets @ 60 lbs x 8
B1 – Bulgarian split squat:
3 sets @ 10 lb plate x 8
B2 – Underhand grip lat pulldown:
3 sets @ 55 lbs x 8
C1 – Reverse lunge w/ forward reach:
3 sets @ 12.5 lb dumbbells x 8
C2 – Dumbbell prone Cuban snatch:
3 sets @ 7.5 dumbbells x 8
D1 – Swiss ball crunch:
3 sets @ 5 kg ball x 15
D2 – Reverse crunch:
3 sets @ bw x 15
D3 – Russian twist:
3 sets @ 5 kg ball x 30
E1 – Plank:
1 set @ 90 sec
LOVED doing this workout again!! I worked up a wonderful weightlifting sweat, and had fun doing lower-body moves again (I can’t do them often because of my old-lady hip). However, I switched the lateral flexion with the Russian twists and the prone cobra for the plank solely because I like them better :)
PVL peach whey cooler. This wasn’t a whole serving, just wanted to finish of the giant canister I had.
After I was sufficiently clean, I heated up the last of the frozen moo-beef chili remains.
I, ahem, “beefed” it up a little more with some mixed frozen veggies. This left me SO full! I was barely hungry for my snack when I took my break at work 4 hours later.
Like most things though, the fullness didn’t last. I hit up the grocery store after work for what was supposed to be a quick trip. But it’s snowing (again) and the roads are horrible. Then I ran into a fellow reporter/j-schooler and we gabbed about my career change for a while. Before I knew it I was on my way to the checkout at 6:15 pm and I was starving!!! So I detoured to the prepared food aisle and picked up some sushi which I consumed immediately upon arriving home.
Nothin’ special, just a variety pack. I think it was spicy tuna, california and tofu.
With a side of veggies + hummus.
For such a low-key dinner, it was amazingly satisfying!!
Oh, and dessert was a little treat that fell off the shelf and into my grocery cart.
These definitely did not disappoint!!! Can you tell I’m a sucker for candy coating? :P
That’s actually a perfect photo to lead into my Q&A’s for the day.
Here’s a question for you: What is your biggest motivation for living a healthy lifestyle? Like, what keeps you from just eating whatever you want and drinking whatever you want and not caring?
I have a question, How do you control your cravings ?
These are kinda similar, so I though I’d answer them together.
First, to answer Maria’s question, my biggest motivator to live a healthy lifestyle is knowing I’ve already done a lifetime’s worth of damage. Most of you know I was a big boozer, smoker, took drugs, ate horribly, and generally just hated myself. I feel really, really bad about doing that for so many years. I see now as my chance to turn things around and make up for all that lost time.
My decision to change my lifestyle did not happen overnight. It was a slow progression that just snowballed over a number of years. To sum it up, I do what I do because I don’t want to hate myself anymore. I don’t want to look in the mirror in disgust, feel embarrassed by the way I act, loathe my body, or think it’s okay to treat myself with disrespect. I did that for many years, and it’s no way to live.
Everything I do – eating lots of veggies, skipping on the beer, weight lifting, to even smiling at the customers at work. Those are all things I do that make me feel good. And those good feelings are kinda addictive! Now that I know how it feels to accept the way I am, I don’t want to do anything that will make me go back to my old self-destructive ways.
I think this links to how I control cravings too. First, I should say that I don’t ever really experience strong cravings. I constantly eat foods I love so I never feel as if I’m missing out on something.
Sometimes this means “healthifying” foods, like I did with yesterday’s Subway sandwich. Sometimes, it means having a little bit of the food I want in moderation. Today for example, I was given a free polar bear cookie. I really wanted the damn cookie (cookies are admittedly my worst weakness). But I also know they’re over 400 calories a pop. Knowing the cookie probably wasn’t worth that, I broke off the nose, savoured every nibble, then threw the rest in the trash before I had time to go back. It was good, but not 400 calories good ;)
Sometimes though, you just gotta go all out. There are 365 days in a year. I see no problem with taking a handful of those days and eating everything you crave. For me, it’s always special occasions, like Christmas will be this year!
So with a combination of healthy versions, moderation, and splurging, I really don’t experience intense cravings for any food. I’m an awful “muncher” though. Walking into the kitchen can turn into a munch-fest for me. It’s something I’m always working on. Some days are better than others. But hey, we all can’t be perfect! :)
And with that I ask you: what’s your biggest motivation for living a healthy lifestyle? Do you have any tricks for controlling cravings?