Well hello there! How is everybody doing? How is your airway? Your breathing? It’s okay, I’m a trained First Aid responder.
CPR is actually only a fraction of it. I can also now dress and bandage any wound imaginable. I also learned that “RICE” now stands for Rest, Isolate, Cold and Elevate. They changed the acronym so they have an excuse to make people go back and pay for the course again :P
Before all that though, I was up in the middle of the night (5:30) for a jaunt on the treadmill at the gym. I don’t always photograph the small snack I eat before my a.m. workouts, but I need to eat something as soon as I get out of bed or I die.
Butt-end piece of bread with PB&J and my secret weapon to early morning workouts – iced coffee. I guzzle this back in less than five minutes and it’s like a jolt of energy to my veins that carries me through my workout. I know some people are iffy about caffeine, but I really like having a little before workouts as a performance booster.
I went for the usual 5-mile speed run. I’m going to get sick of this eventually, but so far I still love it :)
On a 1% incline:
2 min @ 3.2 mph
3 min @ 3.7 mph
5 min @ 5.6 mph
10 min of 1 min intervals alternating between 6.0 & 6.4 mph
10 min of 1 min intervals alternating between 6.2 & 6.6 mph
10 min of 1 min intervals alternating between 6.4 & 6.8 mph
10 min of 1 min intervals alternating between 6.6 & 7.0 mph
5 min @ 5.6 mph
3 min @ 3.7 mph
2 min @ 3.2 mph
I cannot believe that 7.0 mph is almost a “normal” speed for me now. At this exact same time last year, I would regularly do this same treadmill workout and my highest speed was 6.4 mph! Crazy. Sometimes I get so focused on improving my current fitness, I forget how much I’ve already improved!
I still had PB&J on my mind once I made it back to my apartment, so I incorporated it into my oats.
Leftover steel cut oats (ccoked with banana & vanilla protein powder) topped with awesome peanut butter and jam.
Natur all natural 100% peanut butter and Crofter’s strawberry jam. Y’all know I’ve been having a love affair with Crofter’s. But I’m pretty sure of all the jams out there, plain ole strawberry is my favourite. I’ve been wanting to try this peanut butter for a while (I think my dad used to buy it?) and it was on sale so I finally splurged. SO worth it! I love my nut butters crunchy and natural. No salt, no sugar, extra chunks please :)
Then it was off to first aid class, with the luxury of a 90 minute lunch break to come home and make lunch.
I kept up the yummy theme for dinner. Stuffed a chicken breast with peanut butter hummus and put in on top a bed of sauteed kale, spinach, garlic, mushrooms, onions and green pepper.
With a baked sweet potato covered in cottage cheese.
Aaallll together now…
Solid meal, I loved it :)
So starting tomorrow, I am officially a full-time employee at Starbucks. Scary! I’m not sure how long I’m going to stick it out there. After Christmas, I need to get my butt in gear and try to find a sub-let for my apartment. I reallyreally want to move back home. But I just didn’t feel like I could get my act together in time to do it before Christmas. The Starbucks job is essentially just a way to pay the bills until I figure out a way to get outta here! In a couple months, I’m hoping to move back home with my mom for a little bit until I get my feet on the ground. We’ll see! I just want to make sure I do not do anything that will tie me down to my current city any more than I already am. No more commitments or I’ll never leave! :P
Alrighty, time for me to study bioenergetics concepts and watch the Biggest Loser finale. See ya tomorrow for some waffles!
Question of the Day: What’s your favourite kind of jam? Favourite nut butter? As mentioned above, strawberry jam is my favourite, but blueberry gets a close second. As for nut butters, I love them all, but natural crunchy PB will always have a hold on my heart (ahem, tastebuds).
Hi friends!! Are we all looking forward to the weekend? You know my feelings on weekends. But this is my last week doing a full weekend of 5am shifts. I switched days off with a co-worker, so I have next Sunday off. So now next Saturday (Dec 5) is my last day at the radio station!
On the other job front, I know I yammered away about not being able to exercise in my last post, but I do fully expect to take extra rest days now that I’ll be working on my feet 40 hours a week. Exercise, to me, isn’t fully about being fit and staying thin though. In perfect honesty, it’s my love. It’s always my favourite part of the day, and the thing I look forward to most. I’m a total endorphin junkie. The thought of not being able to exercise makes me very sad. I also plan on paying special attention to my body, as I expect my appetite will increase with a more active job.
However, I got a reeeeally good endorphin fix this morning in spin class. Man! It was good! I slept awful last night, maybe five hours? I blame it on the coffee tasting I did at Starbucks (Christmas Blend is pretty good this year).
Anyways, I told myself that if I felt like crap when my alarm went off, I’d just skip the class and go back to sleep. Sleep trumps everything for me, even exercise. But come 5:30 I was ready to go! I hopped out of bed and proceeded to push probably the hardest I ever have in spin class. It wasn’t on purpose, I was just really feeling the resistance today. My legs are especially sore right now, and I feel good knowing I got out of my comfort zone :)
I refuelled with a PB&J oatmeal sandwich bowl when I came home.
- 3/4 cup rolled oats
- 2 1/4 cups water
- 1/2 scoop vanilla whey powder
- peanut butter
- blackberry jam
Action shot of the “sandwiching.” I let these oats simmer on the stove for about 20 minutes while I primped this morning. Oh gosh. They were so mushy and creamy. I like my oats over-cooked, and these were perfection!
[insert work here]
And then I came home and made supper! An old favourite: bowl o’ protein.
- curry powder, ground cumin, chili powder
- 1/2 block firm tofu, crumbled
- red pepper
- red onion
- laughing cow cheese
- scrambled egg
Basically, I just scrambled this in a pan, but I did the egg separately, otherwise it gets lost in the mess. Yum!! I love eating food from a bowl :) It’s a comfort thing.
Okay, so I know there’s been a lot of weight lifting talk lately, but I just have to share some of this info! I get a Men’s Health newsletter everyday that is actually quite informative most days (Men’s Health is one of my favourite fitness mags). Today was no different! They shared 7 Muscle-Building Mistakes to Avoid. Here are the highlights:
Plenty of lifters believe that doing isolation exercises like chest flies and leg extensions is the only way to make their muscles grow. But basic moves such as bench presses and squats force several muscle groups to work together, imposing more stress on your body for bigger gains.
“Your body reacts to all that stress by having the anterior pituitary gland issue more growth hormone to compensate for the extra effort,” says Allen Hedrick, C.S.C.S., head strength-and-conditioning coach at the Air Force Academy in Colorado Springs. Of course you need variation, but don’t abandon basic moves in favor of intermediate isolation exercises.
Fix it: Write down the exercises in your routine to see what percentage of them are compound moves. “If it’s not in the range of at least 40 to 50 percent, then you’re doing too many isolation exercises,” says Bell.
You need to eat after your workout. Right after a session, your body is hustling to convert glucose into glycogen so your muscles can repair themselves and grow. “If you don’t eat after exercise, your body breaks down muscle into amino acids to convert into glucose,” says John Ivy, Ph.D., chairman of kinesiology at the University of Texas.
Fix it: After you work out, eat a high-carbohydrate meal—and don’t forget the protein. A study in the Journal of Strength and Conditioning Research found that a four-to-one carbohydrate-to-protein ratio can provide 128 percent greater muscle-glycogen storage than a high-carbohydrate drink alone. (They used Endurox R Recovery Drink in the study.) For even greater results, have a sports drink before and during exercise.
First, I love the tip about doing 50 percent compound moves. Second, I like the 4:1 carb-protein ratio for post-workout meals. I’ve heard this before, but am still constantly berated with advice to suck back the protein after. Good stuff! Although, I have opposing thoughts about the sports drink while weight lifting, but my goals are different. You can see the rest of the list here.
Alrighty folks, time to wrap up my traditional early Friday night post. These are soon going to be a thing of the past once I’m done at the reporting job. Maybe I’ll start going out on Friday nights like a regular person! :P
Question of the Day: What do you think are some common exercise mistakes? One that immediately comes to mind is people who stretch before a workout. Most research shows that stretching cold muscles can do more harm than good, and that if you must-stretch it should be after your warm-up when you’re more flexible. Personally, I just like doing really long warm-ups.
This is what I planned for after work today:
But this is what ended up happening:
Six miles somehow turned into six chapters from Eclipse. In my defense, it wasn’t nearly as nice out as in the above picture. I’m hurtin’ for some cold-weather running gear and couldn’t bring myself to do it. But getting lost in a book is just as fun as getting lost on the trails :) Tomorrow, I fully expect to get lost in the void that is the empty gym on a Sunday afternoon…
My day didn’t start out this relaxing. I was in and out of consciousness all night, finally coming to at 5:15 am. CRAP!!! I have to be at work for 5am to ensure my 7am newscast gets to air. I have to compile all the news that happened overnight, write, sift through stories, e-mails, phone messages, get the cast together to record on time. Apparently, I just forgot to turn my alarm on last night. Silly. I’ve been living in fear of sleeping through my first newscast for so many years, I find it ironic that it happens just two weeks before I’m due to leave.
In case you’re wondering, I got the 7am newscast on two of our three radio stations. There was one I still couldn’t get to on time, but that was partially a programming mistake and not entirely my fault (although, I could have fixed it had I been there in time).
In the world of broadcasting, deadlines are infinite. Basically, not getting to air on time is not and option. Small mistakes sometimes have big consequences. Ugh. Stress.
Needless to say, I did not get to savour my breakfast cookie as much as I would have liked.
- 1/2 cup rolled oats
- 1/2 scoop chocolate whey powder
- 1 tbsp peanut butter
- 1 tbsp marshmallow fluff
- 1/2 tbsp mini chocolate chips
- couple splashes almond milk
My late start led to one of those work days where I felt like I was trying to catch up the whole time. Luckily, I had awesome food! First up: Peanut Butter and Jelly Larabar!!!!
I know this flavour is probably old news to all you “big city” bloggers out there, but I’ve been anxiously awaiting these in my small New Brunswick city. Things were starting to look bleak!
Same ‘ole Larabar stats, if not a touch higher on the calorie side.
I remember some other blogger pointing out the emergence of a new ingredient in the new Larabar flavours…
Refined sunflower oil? Really? I wonder why…
Anyways, we all know taste is what matters most, even more than dinky size.
Ohmygodthiswasgood. I’ve never tried the Peanut Butter Cookie flavour, so I didn’t have anything to compare it to on that front. But I looooved the peanut flavour mixed in with the sweetness (and chunks!) of dried cherries. Odd, because the Cherry Pie flavour is really tart, but this balanced the flavours really well. Actually, it was kinda odd to eat a Larabar that tasted like a PB&J sandwich. But for 230 calories, something a little bigger, and more filling, would be appreciated.
“Lunch” was pretty stellar too, as I hammered away at work.
Smoked salmon bagel (with laughing cow, mustard, capers, tomato and spinach) and a perfectly ripe pear. I’m one of those crazy people who spend ten minutes rummaging through the produce bins looking for the perfect one. This pear was definitely it – yum!
I picked up a new box of Kashi cereal bars after enjoying the blackberry flavour. This time I chose baked apple and had my first one crumbled atop some yogurt (with extra cinnamon).
Stirred up into a yog mess, of course.
I really liked it! Better than the blackberry flavour too. I know many people don’t care for the Kashi cereal bars, but I used to love Nutri-Grain bars as a kid, so they’re a nice alternative for me :)
Then I got lost in Eclipse and at some point breaked for a simple dinner.
I’m still eating that Sabra hummus I got at Costco two and a half weeks ago. How long does that shite last? It still tastes okay… I think…
My sandwich was definitely okay, if not great.
Yves cajun chicken slices, mayo, mustard, swiss cheese, tomato, onion, spinach and sprouts. All toasted up for melty-crunchiness. I’ve been on a real sandwich kick lately. Plus, it is Sammie Saturday after all ;)
Now if you don’t mind me, I have another s’muffernutter cookie to prepare (silliest name ever) and a book to get lost in again. Today was definitely a write-off. Some Saturdays I feel like go-go-going after work, some I feel like doing nothing. Guess what today was? :P
Questions of the Day:
1. What’s your favourite way to do nothing? Besides reading, I like to putter away on the internet, which I guess is also just reading. Watching crappy movies and going through old pictures is also fun :)
2. What’s your favourite book? I lovelovelove children’s fantasy novels. The Hobbit, Alice in Wonderland, A Wrinkle In Time, House at Pooh Corner, the Golden Compass, Harry Potter,and yes, Twilight. I appreciate the simple writing and how the fantastical elements don’t need complicated explanations They’re just accepted :)