A Turn For The Worse

Looks like exercise is going to be a complete write off again this week. This cold has taken over and I have barely slept in two days. All I want to do is feel healthy and get back to running, body pump, and yoga. I am drinking green monsters and resting but I think I just need to wait it out.

So because I can’t exercise I figure why not watch a cat on a treadmill:

 

Crazy cat videos always cheer me up! Plus, tonight we went to Bruce’s adorable 3-year-old niece’s dance recital. The audience collectively awwed when they came on stage! Being there tonight made me miss my days of ballet, tap, jazz, and dance recitals!  🙂

What gets you in a better mood when you’re sick?

Comfort Food: French Onion Soup

Whenever I am sick I crave comfort food. Comfort food for me comes in the form of carbs. There is nothing more comforting then this hot and bubbly soup. Make it if your sick or healthy, the flavour combination is sure to please:

French Onion Soup (Serves 2)

  • 2 cups low sodium beef broth
  • 1 cup water
  • 2 tbsp dried thyme
  • 1 bay leaf
  • 1/2 cup low-fat mozzarella cheese shredded
  • 1 slice french bread
  • 2 tbsp + 2 tbsp margarine or butter
  • 1 tsp flour
  • 1/2 cup dry white wine
  • 1 pound or 4 or 5 yellow onions sliced lengthwise thinly
  • salt and pepper to taste

Melt 2 tbsp of butter or margarine in a medium-sized pot over low heat and add onions. Cook and stir regularly until onions are a caramelized (about 30 – 35 minutes). Add flour and cook another 2 minutes, increase heat then add wine and cook another 4 or 5 minutes or until wine burns off. Add water, beef broth, thyme, bay leaf, and salt and pepper to taste. Cook over medium heat partially covered for another 25 – 30 minutes. In the last 5 minutes turn oven on low broil, cut french bread in half  and butter it then toast in oven. Keep an eye on it, it will burn! Remove bay leaf and pour up soup in 2 oven proof crocks top each bowl with bread and 1/4 cup mozzarella and broil in oven till cheese is hot and bubbly. Serve immediately!

What is your favourite comfort food?

Monday Mantra: Staying Hydrated

Before getting to this week’s Monday Mantra I had better update you on last week’s goal: getting 8 hours of sleep a night. I did reach my goal but I still consider this mantra a semi-fail. The reason for this is because I don’t have to be up a certain time each day I can make up for lost sleep by just sleeping in which sort of defeats the purpose of the challenge. I’ll need to repeat this one when I have a regular wake up time again so I can really see the difference a normal sleep schedule can make.

Monday Mantra: Staying Hydrated

This week’s goal couldn’t come at a better time. I have a cold so keeping fluids going is a challenge right now. I find that when I am sick the last thing I want is water, which is the opposite of how I should be. My plan is just to keep track by keeping a piece of paper on the fridge and ticking off each time I grab a glass of h20. I am pretty good (I think) at drinking water normally but I think this challenge will be a good check of how well I really am with it. By keeping track I’ll be kept accountable and hopefully will form the habit.

How do you make sure you get your 6-8 glasses of water a day?

Everything Changes

Well it has been a crazy week – my summer plans have changed. I can’t get into it publicly yet but I will have some news to share on here soon enough. This next week promises to be just as hectic. I’ll get through it I know, but for me it is difficult to deal with the unknown.

So because I had so many crazy things come up this week I missed workouts on Wednesday, Thursday, and Friday. Saturday was my rest day, my birthday party didn’t happen because of above mentioned events so today I got my butt back to the gym for a 53 minute run. I ran 4.2 miles and it felt great to take some of that stress out through running.

Here is the plan for this week (subject to change due to an upcoming crazy week):

Monday:

  • Body Pump

 Tuesday:

  • Run 53 minutes (Run 10 walk 1 with 10 minutes of warm up and cool down @ 5.0)

Wednesday:

  • Body Pump

Thursday:

  • Body Flow

Friday and Saturday: heading out of town for Canada Day and some R&R!

This weeks plan is light due to what I know will be a really hectic week. In addition to that I feel a cold creeping on so I am craving comfort food and blankets. Hopefully the green monster I had today will zap the germs away! I am off to curl up and await the premier of True Blood!

Ouch!

Well I have kept up with my exercise plan all week with a few small tweaks. That is up until today. I went to Body Pump for the first time yesterday. I told the instructor it was my first time and he advised me to keep my weight low for my first class which I did … or so I thought. I kept it at 11 lbs or 5 kg total, at the height of my strength training this year I was at 14 lbs per arm or  28 lbs total. So I figured I was REALLY taking it light.

However, Body Pump is all about working on the same muscle group repeatedly, way more reps than I am used to. During the class I didn’t notice it though. I felt strong and I absolutely loved the class. The other thing I didn’t take into account is that I have never done squats with weight or ab workouts with weight… or well I have but just not recently.

Late last night I started to feel some pain but I secretly enjoy the slight pain of a workout well done. Well, when I woke up this morning I knew for sure Body Pump had given me a good workout, I can barely move. haha The good news is I am not discouraged, I can’t wait for my next class I just don’t think it’s a good idea to go tomorrow but we’ll see. I will for sure go to my class next week but tomorrow will depend on today’s recovery. I will not be doing my 53 minute run today. I know the difference between good pain and bad pain. When I need to put my arm behind me to lower myself to a chair that’s a sign that a run is just not in the works for me today.

So I am resting and relaxing and catching up on some work around the house! I am also planning on going for a walk later to give those tight muscles a good stretch and some movement. A little rest will ensure my safe injury-free journey in exercise continues. My planned workout Friday is also changed now that I am heading out-of-town early. That’s life, hopefully I will find a way to get some sort of exercise in that day. It’s the journey that’s important and I will get there!

Have you ever attended Body Pump? What was your first class experience like?

Monday Mantra: Gettin’ My 8 Hours of Zzz’s

Well before we get into this week’s goal I’ll give you the update on last week’s Monday Mantra. So my goal last week was to de-clutter my house and it was a total success! I managed to de-clutter my kitchen, closets, bedroom, and office. With each space cleared of junk I felt a little lighter and a little proud. I can actually find things now! Plus as an added bonus I found a few things I had been looking for/forgot existed.

Not only did I gain a lot from this goal but I made sure other’s less fortunate then me did as well. Out of my stuff alone I filled a bag of clothes and household items that we no longer needed to donate to charity. I actually found 3 can openers in the kitchen, seriously how does that even happen? haha In addition to the bag of stuff I filled a bag of recycled paper from my office and one bag of garbage. That’s three garbage bags of stuff out of my life. I feel as light as a feather!

The only room I didn’t get done that I hadn’t originally set out to do but mid-week decided it may be a good idea was the third bedroom aka the forgotten bedroom. I never even think to go in there but I have a closet full of childhood stuff that needs sorting so I am hoping to get to that this week.

Now that my whole house is clutter free it needs to be cleaned throughly this week. That can’t be a mantra because that’s just part of life. haha

Monday Mantra Two: Gettin’ My 8 Hours of Zzz’s

So this week my goal is to get 8 hours of Zzz’s by going to bed at a reasonable hour and not staying up late because I can then sleeping in. I need to get back into some reasonable sleeping pattern. The only exception to this rule will probably be the weekend because I am having my birthday party so I know this will be a late night but I am planning in advance by getting lots of rest this week.

 

I think we could all use a little more sleep in our lives. Enjoy your week!

Workout Plan June 20 – 26

So in keeping  with this accountability thing I’ve decided to try posting this weeks workouts online. Hopefully the fact that I have publicly said I’d do them means I actually will. I read about the bridge to 10k  program yesterday and decided that I would shape my running around that for the next 6 weeks. I never did couch to 5k but I have heard wonderful things. I figured this program would get me to safety and without injury get back up to running 10k again. I’ll keep you posted.

Monday:

  • Run 53 minutes (5 min warm up 5 min cool down, run 10, walk 1 @5.0 mph)
  • Strength training: legs
  • Night: swim 20 Laps

Tuesday:

  • Body Pump
  • 30 minutes elliptical

Wednesday:

  • Run 53 minutes (5 min warm up 5 min cool down, run 10, walk 1 @5.5 mph)
  • Ab workout
  • Night: swim 20 laps

Thursday:

  • Body Pump
  • Body Flow

Friday:

  • Run 53 minutes (5 min warm up 5 min cool down, run 10, walk 1 @6.0 mph)

Saturday:

REST

Sunday:

  • Maybe Body Flow or Rest (I’m not pushing this because my birthday party is Saturday night haha)

In other news my nails are now this crazy design for Canada Day! : )

Smooth Running Saturday

image

Well today I finally sucked it up and just quit the excuses and went for a run. I did 3.2 miles in 40 minutes which included 8 minutes of warm up and cool down walking. Not as fast as I was pre traveling the last 2 months but I’m happy! Then I did 20 minutes of arm strength training and my arms were on fire! Haha But afterward? I felt like a millon dollars for finally dropping my excuses and just getting back at it.

Afterwards I came home and threw everything I could find into the blender for a recovery smoothie. Lets hope I keep this up. Enjoy your Saturday!

Smoothie:

1 Banana
1 cup Frozen 5 fruit blend
1/2 cup Frozen strawberries
1 cup Vanilla soy milk
2 tbsp Greek yogurt
1 tbsp Chia seeds
2 Ice cubes

Getting Back on Track

This has been a really odd week for me in terms of exercise. Ever since I graduated I just cannot seem to get into some sort of routine where I go to the gym. My last year of university I had a very strict schedule of when I would go for a run, strength train or go to Pilates. My days were literally scheduled by the hour. I was either in class, working, at the gym, or studying. Now that I have all the free time in the world (almost) I can’t seem to get it together to go for a run.

I have always considered myself a type A personality. I am all about being organized, scheduling everything, and making to-do lists. Nothing gives me more satisfaction then to cross something off my list! I think that even though I don’t have a schedule anymore like my university one maybe I should still have a few things scheduled everyday like the gym so I actually get those things accomplished?

Maybe I should even list my planned workouts on a separate page here to keep track. May not be such a bad idea. Anything that keeps me accountable will help keep me balanced and hopefully get me back on track.

In other news my sweet tooth is certainly getting its share of balance I made these last night for my family and friends and there is now 1 left in my kitchen calling my name. They were amazing, so good in fact that I added them to my menu for my 25th birthday party! : ) Try them – you won’t be sorry!