October 2012
3 posts
September 2012
5 posts
Moving
The hubs and I get our keys to our new house on Friday, so have been busy packing and getting everything ready for the big day.
It has been exhausting, and with all the course prep, teaching, and packing, I have been hard pressed for time to workout and to blog.
Monday I will return with a vengeance and will be making some major changes to my workout split and routine.
Wish us luck with a...
Arnold's A to Z →
THIS.
August Goal Recap
So, August is over (what the heck?) so I decided to have a look back at the goals I set for myself this month. Let’s see how it went:
GOALS FOR AUGUST
Fitness goals:
Lift 4x per week (new lifting split: Chest+Shoulders, Back, Legs+Glutes, Biceps+Triceps). CHECK! (Note: I did take off the last week because my body needed it).
Bench press 75lb (x 5 reps). Semi-check? I benched 75lbx2 (but...
August 2012
7 posts
Busy!
I’ve been lagging on updates - but it is because I have been insanely busy lately.
I have not worked out since last Friday, and have decided that I’ll take this week off. I have worked out 4-5x a week (sometimes 6 or 7 days!) for the last 4 months straight, and my body needs a rest. I have decided that after this rest week, I will do 1 rep max’s (next week) just to see where...
Checking off some August goals...
In the past few days I have been able to check off a few of my August (fitness) goals (yay!) including:
1. Squat 160x5 (check!) 2. Do 20 push-ups consecutively (check!) 3. Do 3 unassisted chin-ups (check!)
If you told me even a couple of months ago that I would be able to squat 1.5x my body weight, do 20 push-ups comfortably, or do ANY unassisted chin-ups, I would have called you crazy.
...
DOMS
I did a hard leg workout yesterday - and since I was a little bit strapped for time, I did not do much resting between sets, and did a number of supersets. By the time I left the gym, I was sweating like crazy, and when I got home almost collapsed when walking up the 2 steps in front of my house (literally). You know you’ve given it your all when you can hardly walk.
I woke up this morning...
August Goals
Whoaaaa! How is it already August? More importantly, how are we already over a week into August. Esh!
I’ve been meaning to post these for a while, but have not gotten around to sitting down and thinking some goals through.
GOALS FOR AUGUST
Fitness goals:
Lift 4x per week (new lifting split: Chest+Shoulders, Back, Legs+Glutes, Biceps+Triceps).
Bench press 75lb (x 5 reps).
Squat 160lb...
Barbell Complex
I am going to try this out on Friday. It looks like a good all over workout for my de-load week.
Complex:
Deadlift Romanian Deadlift Bentover Row Power Clean Front Squat Push Press Back Squat Good Morning
Basically, the first round you perform 6 reps of each movement, with no rest between movements. Once completed, rest for 90 seconds, then perform 5 reps of each movement, then 4, 3, 2, 1.
...
July 2012
14 posts
Healthy grocery list! →
Great for those who are looking to get healthy and eat good foods on a budget! As much as this says $100/week, you can get by for much less once you take out the things that last for longer than a week (spices, etc.). Of course you’d likely add some things in, and perhaps take some things out, but overall this is a good starting point!
Update!
It’s been ages (or at least, it feels like it has been). Fear not, I have been working out and eating clean, I just have not had much time to update.
Life bullet points:
The hubs won the Bluewater Spring Duathalon - his first ever duathalon (and won by several minutes). Superstar!
We did a bunch of work on our house, and officially got it listed for sale (exciting, but also saddening...
Good luck!
Wishing my hubs the best of luck in the Bluewater Sprint Duathalon this morning!
Send good vibes thus way?
Cycling (Tues. July 10)
As I mentioned in this post, I am newly addicted to cycling. I went out on ride last night, aiming to go 15km’s, and aiming to beat my split from Sunday morning. I accomplished both, and it was easy. Not easy as in I did not feel like I worked my butt off, because I did (note to self: cycling the day after legs day might not be a great idea in the future!), but easy because I was enjoying it...
Monday = "Slaughter the Legs Day"
… and that is just what I did. I know this because when I got home from the gym it took everything I had to walk up the stairs to hit the shower.
This week, I do not know how, but I felt like I had so much more strength and energy than I usually do. This could have something to do with the fact that I went to the gym and did my leg workout first thing in the morning - I usually hold out...
Weekend Rewind
My apologies for the lag in posts - it’s been a busy busy last few days!
This past weekend was great, particularly because we had zero plans. The not so great part was that I had strep throat, so that was dragging me down a little bit - but I did not let it get the best of me!
On Saturday morning we headed to the gym after waking up and having some breakfast. They have childcare at our gym...
Strep Throat
I woke up this morning feeling absolutely awful. Sore throat, head was pounding, I felt exhausted (even though I slept pretty decently for 9 hours), and I had a fever. Great start to a weekend, yes?
Thankfully, Liam was expected at daycare today, so I was able to drop him off and make an appointment for myself to see the doctor. Usually I would not go in for something like this, I’d just...
Where did the week go?
It’s already Friday! I have no idea where this week went - it flew right by, probably because I was busy busy busy.
Quick recap:
Tuesday I spent at home entertaining the little guy, attempting to keep us both cool (will this darn hideous humidity please let up already?!). When the hubs got home, I snuck out and got in a killer leg and glute workout. How did I know it was killer (besides 2...
Great July Beginnings
The last few days have been hectic! Here’s a quick re-cap of the remainder of my long weekend:
Sunday July 1 - Happy Canada Day!
Early morning “Body Pump” bootcamp (1 hour)
Morning play date with Adena, Greg and Ewan
Drove to kw
Hung out with my parents
All-you-can-eat-sushi date, followed by ice cream, with my love
Playing at the high school track (teaching Liam to do...
Recap: June Goals
June was a great month for me, fitness wise. I struggled with getting my running km’s in, but am happy with all of my progress - both with running and lifting.
Lift 3x per week (1 day legs+glutes, 1 day chest+shoulders+triceps, 1 day back+biceps). Done! In fact, the last couple of weeks I have lifted 4x a week (divided chest, triceps and shoulders into 2 days instead of trying to do them...
Last day of June!
I cannot believe how quickly June has flown by. I’ve accomplished a lot this month that I can be proud of. I wrapped up teaching for the academic year, and thus have summer break (yay!) until after Labour Day in September. That means lots of time spent with my son, lots of time spent at the gym, and sadly, lots of time spend on the dreaded dissertation. 1 year left!
Today was a great way to...
Friday Funday!
I am unsure why this did not post last night, it was in my queue. Oh well.
Today was a stellar, stellar day. It was filled with sleeping in with the little guy, reading (Fifty Shades of Grey, anyone??), a killer back and bicep workout, some running, and some fun at the park. Oh, and it’s Friday, and a long weekend!
I went out this morning and bought the Fifty Shades trilogy. I just could...
June 2012
40 posts
June Goal: Run 50km's
The tally is currently at 41 kilometres! That means I have Friday and Saturday to run an additional 9 kilometres total. Completely do-able.
Note to self:
Friday run 4 kilometres. Saturday run 5 kilometres.
Running, Baking and Bootcamping!
Today has been a wonderful day filled with running (8 kilometres down!), baking (some delicious peanut butter cup cookies for my younger brother - they are his absolute favourite), and boot camping (both an ab bootcamp at my gym as well as a Jillian Michael’s DVD).
There’s no better feeling than the endorphins you get after a workout - and since I did a workout in the AM and in the...
Chest, Triceps, and Dates!
HUMP DAY! Also known as CHEST and TRICEP day!
I used to absolute dread chest and triceps day, and now I can honestly say, it is probably my favourite workout of the week. Bench press, dumbbell press, dips, skull crushers - what more could a girl as for?
Following my stellar chest and triceps workout, which I did with the hubs (I always pump out way more with him around encouraging and spotting...
Update - Babies and Workouts! [Mon. June 25 &...
It has been a busy week!
On Monday morning, at 12:50AM, one of my oldest and best friends in the whole world gave birth to a beautiful baby boy named Ethan.
Since Liam was in daycare on Monday, I went to Zumba in the morning, and then was able to make the trek down to Kitchener to meet the newest addition to our little boys club (of my 5 friends who have had babies in the last 1.5 years, all...
Weekend Away! [& Intake/Output: Sat. June 23, Sun....
I had the most wonderful weekend last weekend with my husband and son.
For mothers day, part of my gift was a 2 night stay in Auburn Hills, MI for a shopping trip. Adam and I frequent this area because there are a ton of great outlets, a few big baby stores, and a stellar (very upscale) mall. There’s also a number of amazing restaurants within very close walking and driving distances.
We...
“Excellence is never an accident; it is the result of high intention, sincere...”
– Anonymous
Intake/Output: Friday June 22nd, 2012
Today was a great day. I got so much accomplished.
Up, baby and me ready 6:45am
Dropped Liam off at daycare 7am
Commute into London
Teaching 8-9am (last class until September!!! Yay summer with NO work)
I did the Body Pump weight class at the gym from 9:30-10:30 (it was a stellar workout - better than I had anticipated and a great way to wrap up a week of lifting and fuel my muscles with a...
Superstar Husband
Yesterday my husband (randomly) decided that he was going to ride his bike into work. Three things to note:
1. This was his first time on a road bike in 10 months. (He has been on the stationary bike at the gym, but nothing major, 20-30 minutes here or there). 2. He works 80 kilometres away from where we live. 3. He starts work at 7am.
This meant that he was up, ready, and out the door by...
June Goals: Running
As you may recall, one of my goals for June was to run 50km by the end of the month. I just did a tally and have only run 19km’s this month.
What does this mean? I have 8 days to run 31 kilometers. Good god. I also have yet to run more than 4km’s at once (I have not attempted more) and running a 25 minute 5k might be challenging.
In sum, I have 8 days to run 31 kilometers, which...
Vanilla Protein Pancakes
These vanilla protein pancakes, a recipe I took from Oxygen Women’s Fitness (and changed up a little bit) are to die for. Craving some delicious pancakes, but want to ensure you get your protein and good carbs in there, try these out. You will not be disappointed.
Vanilla Protein Pancakes [Makes 3 pancakes] Ingredients
1 scoop of vanilla whey protein powder
3/4 cup spelt flour
1/4 cup...
Intake/Output: Thursday June 21st, 2012
Intake Fat: 22g / Carbs 145g / Protein 113g [1411 calories]
Output
Running (treadmill): 0:07:00 || 1.5 km || 0 bpm || 0 % (+103 pts) Barbell Deadlift: 95 lb x 10 reps (+67 pts) 115 lb x 8 reps (+74 pts) 115 lb x 7 reps (+72 pts) 135 lb x 3 reps (+60 pts) 135 lb x 3 reps (+60 pts) 100 lb x 5 reps (+59 pts) EZ-Bar Curl: 30 lb x 10 reps (+18 pts)...
Intake/Output: Wednesday June 20th, 2012 [+...
Intake Fat: 30g / Carns: 136g / Protein: 165g [1539 calories]
Output [Zumba & Abs]
Zumba: 1:00:00 || Intense! (+261 pts)
Push-Up: 12 reps (+23 pts) 12 reps (+23 pts) 12 reps (+23 pts)
Crunch: 25 reps (+16 pts) 25 reps (+16 pts) 25 reps (+16 pts)
Reverse Crunch: 25 reps (+42 pts) 25 reps (+42 pts) 25 reps (+42 pts)
Bicycle (abs): 30 reps (+15 pts) 30 reps (+15 pts) 30 reps (+15 pts)
...
Intake/Output: Tuesday June 19th, 2012
It was HOT out all day, and I mean HOT. It was 34 degrees celsius but with the (hideous) humidity felt like 43 degrees. It was so sticky and gross just stepping foot outside for 2 minutes, so the little guy and I were confined to the house for the day. Usually we will venture out and go to the park, or go on a picnic, or run around some fields, but today we had to entertain ourselves indoors....
