Happy halloweenie

This post has nadda to do with Halloween but I bet you giggled at “halloweenie” – no?

Maybe this will get you giggling then…

If that fails, this one compliments of my sister might do the trick…

Classy.

Other than those photos and a few pumpkin treats, there wasn’t much about my day that suggests it was Halloween. I’m not too upset…

I started my day sweaty, not spooky, with a session at crossfit. Deadlifting day is my fav and today was no exception! My 5RM is up to 215 and I managed to eke out 4 consecutive pull ups again today. That in itself would make for an accomplished morning but we also did rope climbs (love!) and the conditioning was 50 burpees for time or 3 minutes of awesome suck (3:06 to be particular)!

I popped into GFC to get checked and then was ready for a busy day. I also fuelled up with a banana and some raw almonds while I ran a few errands this morning.

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Does anyone else think raw almond suck? I’d much rather have them roasted. And roasted in a nut butter would be best…but in terms of overeating I’m sure it looks like this in terms of worst offenders: peanut butter (roasted, salted, sugary, hydrogenated, etc.) = all holds gone > roasted natural nut butter > roasted nuts > raw natural nut butter > raw nuts. Hmmm…

I think I’ve gone through a half a jar of almond butter this week and you’ll see why if I fill you in on my meals for the day:

  • breakfast: eggs (with coconut milk), almond butter, apple, dried cherries

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  • lunch: pork with kale, squash and raisins and cinnamon

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  • snacks: 2 almond flour muffins (one with chocolate, one with raisins) + a pumpkin cookie I didn’t snap a photo of (but my bootcampers and my fellow CrossFitters approved of my second go at my paleo pumpkin cookie recipe)

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  • dinner: pork chop and almond butter, straight out of the jar

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At least I know what I could have done better: less nuts, more veggies.

I spent the afternoon on campus talking to some of my former writing professors about journalism, grad school, and all that kind of jazz. It feels good to be moving forward with my applications–I’ve got a lot of work to do but I’ve done it before and I am excited to write them again! It also felt good to be on campus, even I dare say it to be in the library working on my next freelance article about the paleo diet and cycling. It’s due in a week so I’ve got to get an outline and a draft together soon–it’s not like I’ve got a whole lot of free time to work on it!

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I did some work but I definitely could have been productive. I got sucked into the Whole 9 website again and was reading all kinds of entries on it when I “shoulda” been working. Whatevs. Now I can share with you the link that got me sucked into the website…it was the blog “Lies We Tell Ourselves” and sheesh it was awesome. I clicked over to the posts about being addicted to stress, which really rocked my socks. I like that they include actionable things in their posts and that they’re personal about their writing. I like that The Whole 9 takes a big ol’ simple approach to things: either something makes you healthier or it doesn’t. Remember my realization that there’s no sideways/standing still in life? Same thing! What they talk about is a lot like Eat by Design and is probably the most user friendly stuff I’ve found in my reading. I have “It Starts With Food” and of all the “paleo-ish” books I’ve picked up, it might be my favourite recommendation for someone thinking about experimenting with their diet.

Anyways, now that I’ve rambled a bit…back to my day! I called it quits on campus mid-afternoon and came home to clean my apartment a bit. I was greeted by my level 1 certificate from CrossFit! I already knew that I’d passed but to have the certificate in the flesh feels pretty legit. 🙂

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This evening I made it to a Moksha Flow class across town by the gym where I teach bootcamp. It was a sweaty hot class (I’m aware this is obvious) and we did lots of hip openers in what felt like an “easier” flow class. I really can’t complain–I probably needed more of a yin class than anything today since I’m pretty sore! The time was perfect though and the owner of the studio was teaching (always a treat!) so this class could become a regular thing for me. I had just enough time to shower and to eat a nanner before I headed across the street (literally) to teach bootcamp. I put my recruits through a tabata workout today (squats, pushups, lateral jumping, running, step-ups or box jumps, and planks). They didn’t like me but I had the pumpkin cookies to win them back over once we had stretched and cooled down!

And now here I am…ready for bed. For a day off, today sure was busy! Tomorrow I’ve got plans to get writing, a bootcamp to teach, some shopping plans with a few lovely lady friends, and a workout in the mix. If I’m feeling too much writer’s block a yoga class in the evening (yin, maybe!) could be just what I need. 🙂

Have a happy halloween!

What’s your favourite kind of nut butter?
Did you do anything to celebrate Halloween?

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Zonked

I had a kickass day, but it kicked my ass.

The insane urge I have to go to bed right now (it’s 5pm) and the flu-like feeling that came over me in a bit of a wave this afternoon…not so awesome, even if all things point towards great.

Morning

I woke up hungry hungry hungry this morning even though I’d snarfed a can of tuna with some alfalfa sprouts/mayo last night just before bed. Weird bedtime snack? Maybe, but it works for me.

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I filled my belly with a big bowl of coleslaw and a pork chop. Omnomnom. 20120926-170622.jpg

 

This morning I had my re-assessment at Gainsborough Family Chiropractic. The scans I had done 12 visits (approximately 6 weeks ago) versus the ones I had today confirmed what I already felt–things are getting better! I liked the check in and the chance to see how I’m doing in all of the Life By Design elements.

Power by design — I’m clearly moving forwards in this direction! Eating by design is coming more and more easily and I’m adjusting to things. I’m going to add some probiotics and get more on top of things with my vitamin D — easy. Moving by design is a whole lot of fun with the group classes at West London Crossfit–and I’m finding myself more and more drawn to the kinds of things I actually want to do vs. getting caught in the “I have to _______” (go for a swim, run, do cardio, etc.) trap so many of us fall into. Thinking by design is a huge huge huge piece of the puzzle but it’s hugely important, too! The cool thing is, all of the steps in life by design MAKE SENSE, FEEL GOOD, AND WORK TOGETHER! Beauty.

Today I got sucked into a bunch of youtube videos talking about objectivism and to a couple with Ayn Rand speaking…

tidbit:

“Since man’s mind is his basic means of survival…if a man wants to live on earth and to live as a human being, he has to hold reason as an absolute, by which i mean he has to hold reason as his only guide to action and that he must live by the independent judgement of his own mind, that his highest moral purpose is the achievement of his own happiness…each man must live as an end in himself and follow his own rational self interest.” 

Workout

After my visit to the chiropractor, I had a great chat over coffee with a fellow crossfit-coach to be from the SC. We talked a lot about how awesome Life By Design is, about ideas, and about Crossfit (obviously!).

My workout was…nuts.

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Just kidding. I did snarf some as a morning snack, though. Someone leaked today’s WOD and I got excited and busted out my best Crossfit uniform…

Compression socks and short shorts help and I needed all the help I could get. I think I mentioned that the one thing I’m really nervous about this weekend is having to complete Fran. If you’re not familiar, let me introduce you…

For girlies, the weight for the thrusters is 65lbs. The pull-ups are best performed as kipping pull-ups, a skill I’m not yet a master of.

Notice I said yet?

There’s not a doubt in my mind that I’m going to do this in due time…

Bring on the hard work.

General consensus: the WOD looks deceptively easy on paper but…

You get the point.

Scaled–I used a bar and a set of rings for my “pullups”–it was tough but took just over 4 minutes of wanting to quit.

After laying around and breathing as my main focus for a while, I was good to go except for a runny nose that just seemed to wake up with the workout. Aren’t you supposed to sweat things out?! WTF immune system!?

I got a hefty dose of fresh air afterwards with a hike in Komoka with Cheri. We got a bit lost and ended up trekking and chatting for over an hour, but it was great! I could chat with Cheri all day, so this was great and the leaves just keep on getting prettier on the trails…

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Afternoon

After our nature hike, I refuelled with an apple (seriously, my appetite is so off) and then loaded up on Vitamin C. When I didn’t feel instantly better, I moved onto my next best attack: bacon. Joking, but I did eat a bunch because I finally felt hungry this afternoon. I also feel like I’ve got a fever, so I’m taking it easy. I tried to find someone to cover my bootcamp class tonight but no dice. Luckily I can demonstrate without doing a bootcamp class — the beauty of working as a coach instead of being OCD and addicted to exercise like I used to be (i.e. doing every single class, every move, etc.) is that I can do one squat, one deadlift, one pushup, one row, and one burpee and that’s it for my physical requirements! I’m hoping I spring out of bed tomorrow…but this feels a bit like a flu and that blows. Here’s hoping it blows over before my certification this weekend and here’s hoping some kind souls cover my fitness classes tomorrow so I don’t have to spin through snot. Sexy, no?

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kale, turkey, bacon, a bit of mayo = dinner of a queen 😉

What did you do today?
Are you in chiropractic care?
Have you met Fran? 

All around awesome

 

 

Tonight was all around great.

After my chiropractic appointment, I had some dinner and then made my way to the park for bootcamp.

Salmon, kale, apricots!

Four sweaty girls came out and they got their money’s worth.

Warmup: mixture of jogging, lunging, shuffling, sprinting, etc. 

Workout: as many rounds as possible in 20 minutes: 10 sprints/runs between cones, 10 squats, 10 push-ups, 10 burpees, 10 sit-ups

core challenge: extended plank, up/downs, forearm plank, R plank, forearm plank, L plank, forearm plank, up/downs, extended plank (40 on/20 off for each)

cooldown/stretch

I’m sure they loved me as much as I loved them ;)! One superstar who used to come to my bootcamps at campus rec sighed and said “It feels so good when you’re done!” and then, “But I thought I was going to die during.” …sounds like my work is done! 🙂 My goal is to kick their butts but to make it something they can do. I want them to feel tired after but also that high from working out, not demolished. 🙂

After bootcamp, I got my own sweaty on.

Pretty freaking cool, huh?

Not cool: I totally forgot to snap a picture of my yogurt mess which was tip top delicious last night. Coconut, almonds, and some chopped up chocolate thrown into a bowl of greek/vanilla yogurt = holy schmokes happy belly!

Tomorrow there’s another bootcamp on tap and then I’m hoping to get started on my trip prep and to pound out a draft of my article for Bankrate. The awesome thing is that when I was interviewing one of my sources, he ended up being a cyclist. Since this was for my financial writing, I really didn’t expect to have the conversation I did. When we got to talking, he gave me about 10 ideas for other stories to pitch. Amen for people who just want to see others succeed. And yay for being inspired to pitch some story ideas and to get back on a regular writing/freelancing train!

Before I go to bed, I’m going to sort out my bootcamp plans for the morning and organize those story ideas and then dive into my journal, I think! What a perfect ending to a great day…

How do you like to end your days?
Have you ever had a similar experience to mine after an adjustment?  I’m so excited!

Start it right

 

Morning! I’m feeling particularly accomplished this morning.

I had three boot campers with smiles (or something like that) on their faces this morning, including Bee whose blog, Bee Goes Bananas, I’m sure you’d love if you aren’t already a reader!

After bootcamp, I decided to go for a morning run. It’s not uber hot out and I was feeling energized and pumped up (I guess my girls’ awesomeness rubbed off on me), but I was also feeling hungry so I had a quick energy gel and then hit the trails.

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…and then the trails hit me.

It’s not as bad as that looks but I was dirty. I hustled home and to prove that there might have been blood and sweat but not tears, I snapped a photo. Girls don’t sweat, they glisten…remember?

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If this isn’t a good look for me, I’m so shit out of luck because I  glisten like a pig every time I work out! I think this morning I probably did about 5 or 6 miles (we ran in our bootcamp workout–the one I posted yesterday) but I’m not sure since my garmin was dead and I frankly don’t care.

I refuelled with last night’s yogurt plus some kamut puffs and a banana. It was yummy, but it got yummier when I threw in some almonds and some chocolate soy milk. Oh hey, creating it as you go, you’re delicious!  The hungries I felt after my run are just proof that cardio = working up an appetite. All of a sudden it’s seeming kind of weird that people start working out and training for marathons and triathlons and all that to LOSE weight. I eat MORE when I train — not only physically do I need the extra calories but I definitely justify some things (i.e. the chocolate in this break) based on the workouts I do. Hmmmm…thoughts?! I think it was in Gary Taubes’ book that I read something about this whole phenomena…about how silly it is that we take up endless endurance exercise to lose weight when people also work out in this way in order to “work up an appetite” for instance if they have a big dinner to look forward to. Very interesting. Still, I loved my run this morning, I like riding my bike, and I enjoy swimming…so since that’s not my motivation I’m not crazy, right? 🙂

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Now it’s time for me to get organized and get down to business on my writing! I promise myself not to blog ALL DAY LONG but that doesn’t mean I won’t probably get distracted reading blogs and all that fun stuff…oh well! I have this spare time, I might as well enjoy it. Starbucks here I come. 🙂 After my life coaching session, I’m going to hit up a yoga class since my workouts are done for the day. My main goal: stay upright, since I have a knack for falling over these days!

Have you ever bailed on a trail run? Did anyone see? No one was around when I fell so I had to laugh at myself instead of having the pleasure of providing entertainment for someone else!
What do you do with free time? 

 

Shopping, smiling, sweating, and switching

Hi again! You know I’ve got free time when you get THREE posts from me in one day…

I spent most of the morning at Starbucks plugging away on my random to-dos. So much for freelancing, but yay for crossing lots of my to do list!

After lunch, which I’d packed for the day, I took advantage of the air conditioned mall and did some damage at lululemon. Oops. Don’t you know a girl can never have too much spandex? Believe it or not I never had one of the no limits tanks that every girl who works there seems to own in multiple colours. So this was like a rite of passage for me PLUS I am teaching my butt off these days PLUS I can’t pass up this hot hot pink colour. So I got the cool racerback and the power y tanks in the same shade and I’ll return them if remorse sets in but somehow I don’t think it’s going to!

chard, sprouts, sirloin, and spicy mustard 🙂

I look good in pink, right? Just tell the Visa man that…

I smiled a lot when I got free chocolate from Laura Secord, even if it was probably on the verge of expiry from Valentine’s Day. Om nom nom things that are free taste better and chocolate really never tastes too bad to me!

I ran some more errands/dealt with some appointments and then had myself an early dinner (like 4:30pm grandma/grandpa style) so that I’d have time to digest before heading to the park for bootcamp. It was uber hot so I tried to find a workout that wouldn’t make anyone ACTUALLY pass out, even if it made them feel a little like they might ;).

kale, pork, dried apricots, and avocado

I came up with the following…

Warmup 

5-10 minutes walk/jog (around the park at own pace)

dynamic stretching (arm circles, hip circles, deep breaths, shoulder rolls, etc.)

Workout

1. Lower body circuit = 10 jump squats / 20 hamstring activations (10/side) / 30 reverse lunges with a leg lift (15/side) / 40 step ups / 50 body weight squats  –> repeat 2-3x

10 minutes run/jog

2. Upper body circuit = 5 plank walkouts with a pushup / 10 burpees / 15 decline pushups (feet on park bench) / 20 triceps dips / 25 super mans   –> repeat 2-3x

10 minutes jog/run

3. Core circuit = 45 seconds on/15 seconds off each of extended plank / plank up down / forearm plank / left side plank / right side plank / forearm plank

Cooldown/stretch

…but no one showed up! So I’ll be saving that for tomorrow! I ran into walmart really quickly to grab some batteries and some other random things I needed before I went to the gym. I got my workout on in the air conditioning and it wasn’t so miserable–I guess when you only hit the weight room every once in a while it’s not so boring any more. My workout was:

warm up (squats, lunges, high knees, jumping jacks)

circuit x 3 12 – 15 reps each of barbell squats, deadlifts, bent over rows, medicine ball swings, medicine ball slams, medicine ball pushups (passing the ball so one side is uneven), medicine ball roll ups, oblique twists with the medicine ball, and weighted crunches

spin class! 

So even though I had 0 participants at bootcamp I’m not too upset. It was something ridiculous like 40 million degrees outside anyways and I’m not taking it personally. Aren’t I resilient? I say that cuz in the past I’d take this as a fail–but now I’m taking it in stride instead.

I’m also smiling because this sad face I tried to fake to sum up the whole no participants thing proves that not only is happy healthier for me, it’s also way cuter.

NOT a good look for me!

And I’m smiling because I have a happy belly.

Post-spin, I snarfed some grapes and then started in on this bowl of yogurt with some chocolate when I realized I really wanted something chocolatier and was NOT feeling the yogurt.

So I put it away and whipped up a power ball — kind of like the ones I made earlier this year around Valentine’s day but without any real recipe or guide, just my belly as intuition. Rather than eating fake hershey kisses, why not toss together whole foods and good ingredients and enjoy something I made myself? Walking the walk! 🙂 Warning: if you’re scared of fat, these aren’t for you! But note: you shouldn’t be scared of eating fat! 🙂

In the mix: 1-2 spoonfuls each of ground flaxseed, coconut (unsweetened), maple syrup, cocoa, and cashew butter plus a pinch of salt!

As you can see, after mixing everything together and rolling the result into a ball, I rolled it in a bit more coconut. And tah-dah, a simple and delicious snowball dessert that hit the spot. It was actually pretty big even though this thing looks tiny. I used almost 2 tbsp of cashew butter (I forgot how good it is). It’s been a long time since dinner…

On the agenda for tonight: sleep, sleep, sleep! Tomorrow I have bootcamp, a life coaching session, and a bike ride to look forward to. Looks like I’ll have time to share the playlist from spin tonight as well as maybe get down to work on that freelancing stuff I meant to start today. Wish me luck, and cross your fingers that bootcampers realize the early bird gets the worm!

Where is somewhere in your life that you’ve learned to stop taking things personally?
Do you go to the gym in the summer?
Do you shop at lulu? What’s your fav tank?
What’s your favourite colour to wear?

PS – Steph and I made it onto the London Free Press’s article about yesterday’s yoga event! 🙂 How zen do we look (bottom row, I have the red top on and she had the pink pants that I loved and almost bought today).

 

Do what you can

Do you ever get wrapped up in all or nothing thinking? …cuz I do and it was even getting to the point where I didn’t want to share my day today because I didn’t think I could really do it justice.

On the surface, it was pretty normal

  • Breakfast:

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  • Bootcamp:

warm up

workout 

20 minutes: as many rounds of 20 each

  • squats
  • pushups
  • lunges
  • step ups
  • tricep dips
  • situps
  • leg raises
marathon abs
cooldown/stretch 
  • Getting caught at Starbucks (haha, Breanna I am sorry for photographing this but it was too perfect to pass up):

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  • Lunch (more sausage–Alex you’ll appreciate this!)

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  • Snacking:

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  • Dinner:

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  • Driving to Sarnia

But I also had two big awesome things that I know are worth blogging about, even if I can’t do ’em full justice yet.

One was my life coaching session, the other was a visit to Gainsborough Family Chiropractic. You’ll probably think I went because I fell off my bike, but the truth is I went more thanks to all the run ins I’ve had with Dr. Kreso–who I think might spend more time at Starbucks than I do and whose suggested By Design Americano (with heavy cream) was pretty delicious (as photographed above) and Dr. Rachelle, who came out and kicked ass at one of my bootcamps last week. You might remember the impromptu pep talks/discussions that I mentioned that got me thinking. Or maybe you clicked on the Life By Design podcasts that I keep linking to (I’m making my way down the archives). Anyways, all of it led to me realizing something: I want more and I deserve more. And that’s the same thing that I’m realizing via my work with my life coach.

Keeping this short and to the point, I am seeing a lot of parallels in my life and starting to make some shifts. Example A was my decision to start working with my life coach and realizing that you don’t need a problem to have a life coach. Unlike earlier in my eating disorder recovery, where I was very focused on my issues and my problems and on fixing things, I work with Jennifer with a very positive attitude. Regardless of whether I’d had an eating disorder, working with her would be empowering, enlightening, and AMAZING. I look at it this way — when wanted to go past “okay” and “better” and “in recovery” points to “RECOVERED!” “ALIVE!” and “HEALTHY!” I started working with a life coach instead of with a therapist focused on the negative stuff (I’m not discounting therapy, BTW).

Similarly, I am starting to see the light of doing something for your health before you’re in crisis. Yeah, I don’t have a specific injury right now. My hip nags, my knees hurt sometimes, and all that stuff I try not to whine about too much. But if you’ve been reading for a while, it’s actually rare for me NOT to be nursing to something, as much as I try to respect the “Listen to your body when it whispers so you don’t have to hear it scream” advice that someone passed along to me. And I often turn to physios, chiropractors, acupuncture, massage, etc. to “fix” the stuff. But something has been on my mind after the hip injury this year: WHY? And am I good to go? How do I know it’s not going to keep recurring or coming back in another form. In other words, I want to be proactive. I want to make sure the way I’m training and treating my body and taking care of myself is right before I get hurt or before I hit a crisis point. So going in today had nadda to do with my fall (though I feel like a train hit me for some reason today so a rest day was awesome and watching my participants work at bootcamp, I felt grateful, not guilty!) but everything to do with me taking a step in the right direction and owning up to the fact that what I’ve done in the past hasn’t worked. It’s been the wrong balance, it’s not been enough of some things and too much of other things, and it’s time to address that!

In other words, it’s okay to want to be better without having anything wrong. 

Bam.

Epiphany.

Love it!  Need more examples? There are a few where I’ve failed in the past but see myself making progress, as random, petty, dorky, whatever as they are:

  • My dishes: I used to let them pile all the way up in my kitchen before I’d put them away. Now I have a habit of just putting the dry ones away before I do the dirty ones. Genius.
  • My laundry: I struggled with this one forever. Seriously, it’s like I don’t have the gene that makes you care about having to wear your ugly clothes if it means not doing laundry. It’s kind of like a game when you have to sort through a huge pile of clean but unfolded and unsorted clothes to find a sports bra, right? Wrong. Another spot where you just have to take care of things before they get out of hand.
  • money and bills
  • My car: The day all those lights came on was a sign from the big guy, I’m sure. Actually, I’m sure it was just a signal that you can’t neglect things and expect everything to work. Maintenance. Before things break down.

Essentially, the post-recovery gem in this is that I realized something: we don’t need to be wrong to want to be better. There are more applications of this and it’s further reaching than it might seem. The more I think about it, the more I see how thinking the opposite–that we need to have something wrong or an issue to address in order to try to improve or to ask for help or guidance–has held me back or brought me down. Whether it’s creating a problem via self-sabotage (bingeing, gaining weight,  spending too much money, etc.) that’s obvious or just living a small life, this is a belief worth busting.

Give it some thought: we all deserve to be as awesome as possible. That entails working on ourselves whether we think we need work or not. Why settle? Mediocrity? Pffffft! You’re better than that. We all deserve all the happiness and health in the world–not just to NOT be sad or sick. Remember my mention of the analogy of getting married to not get divorced? Or to go into business to not go bankrupt? And how stupid it sounds? (Those were Dr. Kreso’s words, BTW). It’s all similar. We don’t live just to survive…or we shouldn’t!

Even if you’re awesome, you can be more awesome.

And that brings me back to those podcasts and the conversations I’ve been having (and I’ll say it one more time: I am NOT drinking the kool aid):

“Nobody ever died from being too awesome.”

So I think this all calls for some Cheryl approved cheese:

And one final word: do what you can. But you can always do more!

Where are you settling for okay when you could be better?
Do you relate to any of the things I mentioned?
Have you listened to those podcasts yet? 😉

 

A treat

Oh baby you’re getting posts left right and centre from me–what a treat!

I must have been looking for that treat for myself — and I found it…I’ve two trips to Kiwi Kraze this week already, but more on that later! The real treat is actually how much fun I’m having running around and doing all this fitness and blogging. Hi, what I want to do for the rest of my life… ;)!

Luckily, I ran around enough that my hollow leg must have been justified yesterday. After a sweaty spin class — I have a new playlist I’m just itching to share — I had a quick shower and dinner break before making my bootcamp debut in London.

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I’m on a kale kick — this time with avocado and sausage and sun dried tomatoes! Quick and delish!

Just let me say, I had an awesome and really good looking group of girls. It’s so cool when I see like minded healthy people coming together. And it’s really cool when I get to kick their butts–or at least give it my best shot.

Last night’s workout went like this:

Warmup – cones (it’s standard and fun and works!)

Muscle conditioning – favouring this in lieu of much cardio with the heat!

10 to 1 squats and pushups

plank / plank up down / high plank / plank up down / plank

superman series

(we repeated this and we took the second countdown with partners and switched up the plank series to have mountain climbers instead of the up/downs)

marathon abs: 2 rounds of 20-25 raised leg crunches, raised leg oblique crunches, leg raises, and sit-ups

Cooldown/stretch

It was a sweaty, buggy, and I think awesome workout, but only time and the extent of how sore these gals are when they giggle or walk around will tell the truth! I’m anxious to hear, though!

One of my boot campers was a star who I was so glad to have with me. Breanna and I met a while back at the campus gym in one of my spin classes. She was one of my all star morning spinners who always gave it her all. I had no idea she had a blog until last year and since then I’ve been glad to be a friend of hers — she’s definitely got an awesome thing going over at Bee Goes Bananas! 

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When I admitted I was heading for froyo post-class, she even hooked me up with a 2 for 1 coupon. Did I mention I love her? We had a good chat about blogging, life, and all that good stuff. And I remembered something: I need to spend more time with this gal! ❤

I split the coupon with my friend and fellow fitness instructor Angela. This is a cool gal and she confirmed that with her rockstar haircut and kind kind words on our drive home. 🙂

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And FYI, I think I just abused the coupon got the heaviest froyo ever. It must have been all the fruit — cuz I never put fruit on!

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I’ve said it before and I’ll say it again — if froyo is wrong, I don’t want to be right!

That seems like a pretty good bedtime thought, doesn’t it? If not, knowing that my alarm is set for the crack of dawn to do this all over again should do the trick. Look out bed, here comes my face.

How often do you go for dessert/froyo/ice cream?
How come you didn’t come to bootcamp tonight?
Do you have many blogger friends in your city? 

More fun with friends

Today’s bootcamp was another small and mighty one. I had two eager ladies out for a morning session. I’m telling you folks, working out while most of the world is still sleeping feels oh so good! I was up at 5 so I had myself a full breakfast and did some random reading and tweeting and started my day at a leisurely pace before heading to the park.

oats, almond butter, greek yogurt, banana = perfection

Animal Farm or makeshift gym? You decide…

Since I knew my participants and since they’re friends (i.e. wouldn’t complain if I made them hold hands or work together during the workout), I used the small group as an opportunity to try out some partner moves! I think they did the trick, although I was hoping to get through three rounds of the circuit. That just means the next time this kind of workout comes up, the better the challenge will be!

Warmup: cones –> jogging, side shuffle, criss cross, high knees/butt kicks, lunge/jog, skip/toe touches

Workout:

a) Circuit: 1 minute each

1. partner squats (face each other and hold hands, lean back so weight is in your heels, squat low and trust your partner!)

2. side shuffle with a ball pass at chest level (throwback to your basketball camp days)

3. circle lunges (forward R, side R, reverse R, reverse L, side L, forward L)

4. jumping jacks

5. pushup with a high five (face your partner and give high fives with opposite hands after completing each pushup)

6. burpee/mountain climber combos (5 mountain climbers/1 burpee)

7. sit ups with a ball pass (sit with your feet facing each other, take the ball overhead and pass in the middle)

8. plank up downs

REST 1 minute before repeating

b) Core:  Marathon abs (20 reps each)

1. crunches with legs extended to the sky (push out through heels, crunch straight up)

2. oblique cruches (reaching for shoelaces like you’re climbing a ladder)

3. leg raises

4. bicycle kicks

5. situps or crunches

Cooldown/stretch


Oh sweaty! I didn’t do the workout with them but I still felt accomplished just starting the day in an active way. When I got back to London, I grabbed coffee (this is where all my money seems to go), ran to the store for a few things, came home, and got busy in the kitchen (prepping the leafy greens I bought, cooking up lunch, and baking up a recipe I’ll share later–but am sharing with my massage therapist NOW). I’m off for my long awaited massage.

kale, avocado, apricots, and salmon

Life is good.

Have you ever done a partner workout?
What’s your favourite partner move?
Do you like morning workouts?  

Bootcamp and can I get an amen!

Tonight’s bootcamp was small. i.e. it was me and one guy who didn’t expect to get so much attention.

Seriously though, I would do this whether 1 or 100 people showed up. I decided to opt out of my planned workout and step it up a bit for this friend, who I know is in good shape and who I thought would like something a bit different than my normal routine. Plus, since there was just him, I could do something out of the ordinary so I went with it! And since I felt a little weird just playing personal trainer and full of energy myself, I did the workout with him.

Without further ado, tonight’s workout looked like this:

Warmup
With a jog to the playground looking for monkey bars.

Workout
 10, 9, 8,…,1,10 each of pull-ups, sit-ups, pushups, burpees, and squats
10 minutes of running (approximate, there’s a nice loop in Canatara)

Cooldown

This might sound familiar because it’s a take on my workout from Monday. I thoroughly enjoyed it (again) and I think I perfected the order–heart rate stays up, arms aren’t dead dead dead, and you want to quit but can make it through it. Luckily tonight it was a bit cooler in the shade and with some breeze, so the workout flew by! I’m hoping for a bigger group tomorrow, but like I said, I’ll take everything with a smile.

After bootcamp, I’ve been sitting around reading and listening to podcasts and just enjoying a low key night. I had a bowl of greek yogurt/peanut butter mix and have a happy belly, happy heart, and is it bedtime yet? 

I mostly posted because I’m I abso-freaking-lutely am having one of those “oh my gawd you took the words right out of my mouth” moments right now.

I’m listening to a Life By Design podcast from January. Go to number 29–“Turning Resolutions into Results”. These guys are speaking to everything that I’ve been realizing about focusing on the behaviours when you’re trying to get to a new goal instead of focusing on that end goal and that alone:

“It comes back to…Cause vs. effect. Your resolutions are not causes, they’re effects. You look at what you don’t like about your life, what you don’t like about yourself, you look at what you don’t like about yourself and you say, ‘I wanna change that,’ but you never actually change the behaviours that would actually lead to that.”

Whatever you’re doing, you should probably just be listening to this.

And now for my final move: the faceplant. Nighty night!

Saving the best for last

Where did the day go?

I feel like I could say that about this week, this month, this semester, and even this year.

When I look back on my pictures, I realize today went to my take home exam, to crying over thinking about all the changes coming up and realizing that this is the end of the line, and to getting sweaty. All in all, it was a productive day.

After my morning post, I did a spin class that reminded me why I love spinning. I finally feel like I’m getting my legs back after my injury. I can’t believe how much I’ve missed it.

I refuelled after the class with a protein shake (I haven’t had one in AGES) and a banana before grabbing a few things I needed (i.e. paper to print this take home exam on) and some food (because you always need food when you’re shopping) and then dove into the essay writing.

I also worked on my leftovers a bit more with lunch—a barbecue turkey sandwich and cherry tomatoes.

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After an appointment with my counsellor this afternoon, I was pretty hungry so I dug into an apple mixed with some nut butter. Warning: this isn’t the prettiest snack, but it is delicious.

Heading to bootcamp, I was seriously tired. Struggling to keep my eyes open, even. But since it was the last one and since I know teaching takes about 5 minutes to cheer me up and energize me, I found a second wind and left the boot campers with a sweaty workout.

Warmup / Cone drill – jogging, shuffling, criss crossing, high knees, butt kicks, lunging, jump squats

Circuit x 4 (minimal rest in between exercises, 60 seconds between rounds):

  • weighted walking lunges –> with weights held overhead, bicep curls, shoulder presses, shoulder raises, or an oblique twist
  • pushups
  • burpees
  • weighted sumo/plie squats
  • plank with row
  • mountain climbers
  • weighted sit ups
  • weighted V sit oblique twists
  • burpee/mountain climber combo — MY FAV, but definitely not my participants’!

Wall sits – Because who doesn’t love feeling like their thighs are on fire?

Cool down/stretch

When the class was done, I got plenty of sweaty hugs and thank yous and a big dose of “I love my job” goodness. I really left the gym on a high and part of it was that I did this sweaty beast of a workout with them but also that I realize I am lucky and am getting back to being me, the fitness instructor who looks forward to teaching and loves the people and the music and the sweat and the spandex and all the good things that go along with group fitness!

After the class, I had a quick dinner—salmon over spinach salad with carrots, pecans, maple vinaigrette, and cranberries (a familiar flavour)—and then got back down to work.

Now I just have to print it and make it to class to hand it in tomorrow and I’m officially done 2 of my courses! Once I submit my website (aka this blog, which is weird since I just post on it all the live long day) for my online class tomorrow, all that’s left is a small exam next week.

Bring on freedom! But more urgently, bring on my pyjamas—I’m wiped!

How was your Tuesday?
What’s your favourite way to use turkey leftovers?
Have you ever tried mountain climber burpees?