Monthly Archives: January 2013

Three Things Thursday – My Blog is Expanding!

1. I’ve created a Pinterest account dedicated soley to this blog. I am still trying to link up everything up, but check it out and follow me by clicking below. You will find tons of great workouts, recipes and other fun stuff!

Follow Me on Pinterest

2. I”m also working on creating a Facebook Page for my blog – you should check it out too!

 

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3. I’m super excited because I’m having my first blog giveaway tomorrow! Be sure to check tomorrow’s post for all of the details! You’re going to love it!

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How was your Thursday?

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WIAW #3

It’s Wednesday, which means another instalment of What I Ate Wednesday!

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My focus this week has been on packing a bigger “lunch” with more snacks to help me make it through the 3pm sugar cravings!

My work schedule allows me the opportunity to eat between 9:30-11, 12:15-1:30, and after 3pm. Although most people would be ok eating lunch at 12:15, I am not! There is no way I can go from 6:30 am to 12:15 pm without eating! No way!

So, I pretty much split my lunch into smaller snacks and eat at little at 9:30am, a little more at 12:30pm, and the rest at 3pm. And, I’m pleased to say, it’s working! By eating more frequently throughout the day, I am craving less sugar and not eating like a hug pig the minute I walk in the door after work!

So, here’s what I ate today….

Breakfast (6:30am)

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2 egg omelet with shredded cheddar cheese and a slice of light rye toast with raspberry jam. My husband bought me an awesome little omelet maker for Christmas and I have to say, it makes THE best omelettes ever! The are so fluffy!

Snack #1 (9:45am)

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One avocado. This was the first time I had ever eaten plain avacado…it was yummy…but really filling!

Snack #2(12:30pm)

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Crackers and Cheese, 1 Apple (sliced) and one Eat Clean Dark Fudgy Brownie

Snack #3 (3pm)

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Banana

Dinner (5:30pm)

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Pork Tenderloin, Broccoli and Grilled Red Pepper

Snack #4 (7:00pm)

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Eat Clean Apple Crisp This apple crisp was ah-mazing! Seriously, probably the best I’ve ever had! You should make it, it’s easy, quick and clean…what more could you as for?

Here is a nutritional summary of my day:

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How was your Wednesday?

What do you eat?

13 in 2013 – Week 3 Update

Well, we are a full three weeks into 2013…how are you doing with your goals?

So far, I’d have to say I am doing quite well! Of course there are things I am still struggling with, but I have definitely made progress!

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Here’s where I’m at:

1. Spend less, save more – Although we were on track again last week, we need to get back to meal planning and grocery shopping only once a week. Why? Well, because by meal planning and shopping only once a week we save because…

• I don’t have the chance to buy those on-a-whim, usually not-so-healthy extras – since I’m not in the store!

• I prepare meals that provide leftovers for lunches and/or another dinner which helps us avoid expensive lunches from the school caf and last-minute take-out meals for dinner on busy evenings.

• I plan Friday night treat meals, like Buffalo chicken wraps and sweet potato fries, which satisfies our urge for take-out, without the added expense and extra calories!

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2. Run a 1:58 half marathon – Well, I’ve officially signed up for the Goodlife Fitness Half Marathon in Toronto on May 5th.

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Now to decide on which training program I am going to follow to help me finish in my goal time…

Do you have an awesome Half Marathon training program you swear by? I’d love to see it and find out why you love it.

3. Try one new clean eating recipe a week – I’m totally loving this goal! I can honesty say that if I had not committed to one new recipe a week, I would have skipped out on it for sure! It has been great trying new meals and have found some that will become regulars.

This week I made Kung Pao Chicken from Clean Eating Comfort Foods 2012. The recipe is quick and easy and DELICIOUS!

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4. Become a certified RPM instructor – I didn’t make it to RPM last week, and with it being LMI release week, I may only get there once this week – Friday. I am so looking forward to next week and the beginning of semester 2 when I can go to RPM on my lunch! Woohoo!

5. Do 10 chin-ups – Week 2 of my training program is complete and I can now do 2.5 continuous chin-ups! I am defintley motivated to continue with these results! The program amps up these week, but I’m ready!

6. Build Strength – Week 1 of my strength program went well, however I have decided to switch to a 3x/week program that is very similar to the 5x/week program I started with. The main are reason for the change is that this new program has 3 strength and 3 cardio workouts a week (rather than 5 strength and no cardio). This fits in much better with my plan of running a half marathon in May and getting my RPM certification. I feel that this is a much more balanced workout plan and will only require the odd double workout day as opposed to multiple per week.

This weeks workout schedule looks like this:

• Monday – BodyAttack
• Tuesday – super sets workout
• Wednesday – run
• Thursday – circuit workout and BodyAttack
• Friday – core workout and RPM
• Saturday – fitness blast workout
• Sunday – rest day 🙂

7. Go to bed earlier – Heading to bed before 9:30 is working well. I have a bit of time to tidy up, relax, and hang with my husband. What it doesn’t really allow for is time to read and comment on other blogs, which totally sucks! I think I’m going to have to figure out a way to squeeze that into my lunch, or after work – before picking up the kids.

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8. Blog more – I feel like I have now developed a blogging routine and 5 days a week works really well for me. Finding time to blog on the weekends is a bit harder since I am busy with family stuff, and although I will continue to try and at get in at least one post in on the weekend, I still kinda feel that any weekend blogs are a bonus 🙂

9. Run 3x a week – last weeks run stats (on the right):

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I am hoping to get in a couple of runs this week, unfortunately we are in a crazy deep freeze and temperatures are around -25 Celsius with the windchill! Looks like I will be hitting the treadmill – which is way less convenient 😦

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10. Drink more water – Getting better, but still room for improvement! It’s so darn cold here that all I want to drink are warm beverages!

Click the image below for some great tips to drink more water.

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11. Read 52 books – I’m still on book 2 – my mini goal is to finish this book before the weekend.

12. Take at least 2 family trips – Planning in progress…

13. Date night once a month – Brainstorming February date ideas. It’s hubby’s birthday so maybe a nice dinner at the Keg is in order! Yum!

Motivational Monday!

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Friday Favourites #2

Happy Friday! Hope you have had a great week! I am sooo looking forward to the weekend! It’s going to be another busy one, but i’m hoping for at least a little down time!

For this weeks Friday Favourites I wanted to share with you three of my favourite workout websites. If you are anything like me and love variety and trying new workouts, check out these sites!

My sister recently introduced me to FITNESS BLENDER – a free website that has a ton of workouts to choose from.

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• They have a variety of full length workout videos for all fitness levels – including (but not limited to) pilates, strength training, tabata and cardio – its like having your own personal trainer to keep you moving and motivated!
• They also have a ton of printable workouts for those who are already familiar with the exercises, but might not be so sure how to put them together into a great workout.
• Most of these workouts are quick but really get your heart pumping and your muscles burning!
• Workouts can be done at home or the gym.

A few of my favourites Fitness Blender workouts are:

The 1000 Rep Workout

Another favourite of mine is TONE IT UP – another free website with plenty of workouts, nutrition tips and recipes.

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• Karena and Katrina provide you with a monthly workout plan with access to all scheduled workouts, which is awesome if you like to follow a schedule and/or you are not of sure how to properly plan your workouts.
• Most of the workouts are available as a video (so you can follow along) or in printable form if you are familiar with the exercises and/or you’d rather go a your own pace.
• There are muscle specific and full body workout options

A few of my favourite Tone it Up workouts are:

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And another great place to find workout ideas is PINTEREST, an online pinboard where users share their favourite things – including workouts! All you have to do is type in your search and bam, hundreds of workouts at your fingertips! To follow me on Pinterest click here.

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What are your favourite websites to get workout ideas?

Three Things Thursday – 31 Days to a Healthier You!

As I mentioned earlier, I am participating in Fitness Cheerleader’s 31 Days to a Healthier You. I’m absolutely loving this week’s challenges and thought that I would share a few of them with you as this week’s Three Things Thusday.

1. Monday’s Challenge – Start and end your day with a dance party
This might seem a little out of the ordinary for most of you, but dance parties happen all the time at our house! My daughter Ryan loves to dance and my little guy Tanner just can’t sit still when music is playing. Unfortunately all of our dance videos are on my husbands phone, but here is one of my kids dancing with my sister Cathy and her husband Rory just last weekend! We love dance parties!

2. Tuesday’s Challenge – Do a handstand push-up
I’m pretty sure I’ve never actually done a handstand before, let alone a handstand push-up! Needless to say, I didn’t have a whole lot of success.

I actually did this challenge during my period 5 Fitness class and my students loved it. I’m not sure if they loved that I would do something so crazy in front of them, or the fact that I failed at it miserably!

I seriously tried this like 40 times! At first I was so scared I was going to bang my head against the wall that I didn’t want to step into the handstand and just tried flinging my feet up from a downward dog-ish position.

FAIL!

When I realized that there was no way that was going to work for me, I put my fear aside and stepped into it. I had a bit more success doing it this way, but slugged to keep my back straight, my hands far enough apart, and not totally wrench my neck since I could not get past not looking at the wall, even when upside-down!

FAIL!

After about 25 tires, I finally figured it all out and managed to get up and stay up – unfortuanely, the girl who was working the camera didn’t start recording until I was up there for a bit (like 5 seconds) and once she did, I fell over!

FAIL!

Here is my final attempt, not great, but I managed to get in a bit (and I mean bit) of a push-up before falling back.

FAIL(ish)!

All and I it was super fun! I loved trying something new and will definitely be doing this again.

3. Wednesday’s Challenge – Plank it out!
This challenge was to hold a plank for as long as you can, three separate times during the day. Apparently, I need to work on my core strength 🙂

Round1 – 1:43

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Round 2 – 1:12

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Round 3: 1:48

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Can you do a handstand push-up? Link up your video in the comments section below! I’d love to see how it’s really done!

WIAW #2

Happy Wednesday! Hope you are having a fabulous day!

This week is flying by…can’t believe it’s Wednesday already!

I usually forget to take pictures I everything I eat in a day, but not today! I’m super pumped to join Jenn over at Peas an Crayons for What I Ate Wednesday!

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Breakfast

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A mixed berry smoothie with skim milk, Greek yogurt and protein powder. Totally forgot to add the chia seeds, hemp hearts and ground flax seed, oops! Next time!

Snack

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After my 3 mile run, I wolfed down 2 Eat Clean Honey Peanut Butter Cups and some strawberries.

Lunch

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Lunch was leftover Spaghetti Squash with Chicken, Pears and Parmesan.

Snack

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After my workout I was starving! Unfortunately all I had left to eat were plain old carrot sticks. They did not hit the spot 😦

Dinner

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Hubby made a yummy dinner tonight. Ham, bacon-cheddar scallop potatoes and broccoli. Yum! I love it when I don’t have to make dinner 🙂

Snack

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Yep, that’s a wagon wheel! I haven’t had one of these since elementary school! I could not resist buying a box at the grocery store last night, lets hope my husband eats the other 7 or I’m going it have to do a lot of running to burn them off!

Overall today was a pretty good food day – minus the wagon wheel. Packing a lunch and snacks definitely helped me stay on track. I wish I would have brought a little bit more to snack on. I’ll have to remember that for Friday.

Do you pack a lunch and snacks to take to work?
I’m in desperate need of healthy snack ideas, please share!