Kettlebell fun

sooo, let me begin with something that happened today. Something not good to say the least…

At lunch time today, Colt and I usually share the house together as we have the same lunch hour at work. Today, however, he was doing volunteer work for habitat for humanity so I knew he wouldn’t be home.

Well, just my luck, that I happen to walk in the door and what do I see?

photo 2 photo 1

DISASTER ZONE.

Looks like the dogs got into the sink, grabbed the chicken carcass from our roast last night, got into the garbage, even into the coffee grinds. Oh, and also destroyed the back of our futon in the living room!

Needless to say, they were in their crates for the afternoon. Mama was not happy one bit..

Upon return at the end of the day, I let them out and I had to give me some good cuddles because they were staring at me so adorably..

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Ah I am such a suck!

Now that you’ve been informed of the events of my day, I’d like to share a workout that I enjoyed this morning!

I was looking to change it up by utilizing some new forms of weights. This is always exciting to me. I love the feeling of some muscles being activated that haven’t been for a while and this workout definitely allowed for that!

kettlebell

If you need any help with figuring out these moves, they will all pop up on Google if you search them. They are all relatively straight-forward!

While I’m talking about workouts, I may as well also update you on my running excursions!

I got out for a good 11 km yesterday morning. The pace was an easy one but so enjoyable. It’s really been benefiting me getting out in the mornings because the winds haven’t picked up yet. Darn that wind makes it a lot more difficult!

Until next time, peeps! I’m off to the golf range!

Weekend highlights

Afternoon to ya’ll!

I hope everyone’s weekends were splendid. Mine just about went by in a flash and before I knew it I was back to work, this morning.

I was hoping so badly to go run outside before starting my day but the wind was crazy. I’m talking howling crazy! So instead I resorted to the gym. I got in 35 minutes of cardio on the elliptical and a good tabata workout with the trusty NTC app:

  

  

Going back in time a little bit, this weekend was so very relaxed which I totally enjoyed. The weather was sunny and we took advantage of it completely.

Here are some highlights:

 Sangria outback

(forgive me for my nails, eek!)

 

Warm weather calls for obbligatory sangria (in my world!) My favourite go-to recipe when I have little on hand is this one:

Mix 4 oz. vodka of choice, 2 cups of white penguin wine (or white of your choice), 2 cups of club soda mix, squeezed lemon and frozen mango fruit mix

As you can see, it’s so generic and that’s the beauty of sangria! You can make it in any way you like 🙂

Playing with the pups in the sun

They love the sun even more than I do!! If they could just bask in the sunlight all day, they would be all over it.

 Hiking outdoors

Is there anything better? Maybe.  But this is one of my most beloved activities! Especially when getting to explore some new spots. Check it out- is that ice breaking up?? YAY

 Couch cuddles

Colt snapped this picture when we all somehow managed to squish on our little couch together. This picture does not justify how hilarious it was, especially since Tanner (who is barely in the picture) is SO, so big and was trying so hard to be a part of it!

BBQ with friends

Ahh, such a classic weekend festivity. Combination of food and good friends cannot be beat!

Things I’m Loving Friday {21}

Another week has come and gone! I feel like before I know it the school year will be over and I’ll be sayin‘ he-llooooo summer vacation! Although I probably shouldn’t get too ahead of myself. I’m looking forward to getting out this weekend for a BBQ and going away party for our friends moving to New Zealand! 

 For right now, let’s talk about some of the highlights of my week. Be sure to share yours in the comment section! I love reading responses. 

 This video on how to tie a scarf into a vest 

https://m.youtube.com/watch?v=C_gKtpo4_Ag

 I am a fan of all things that have double-duty and can be used for more than just one singular thing. If you’ve not seen this video on how to turn your regular daily scarves into cute vests then take a look! It’s great for transition into spring clothing and I have an incredible number of scarves so I am sure I will be using this technique more than once. 

 Snack I’m loving – praline nut mix 

  

I picked these up at the local Shoppers and my oh my! They’re so yummy and hit my sweet tooth perfectly. 

 Run I’m (especially) loving this week 

  

 With the temperatures rising, I felt the desire to run to the beach and check it out this week. The views did not let me down and it’s so worth it to make the long trip there to snap some pictures. Even though it’s still partially frozen! I Cant wait to be able to jump in there – HA! A little early to be thinking that… 

Workout of the week – body burner 

  

 Looking for an all over body workout to get done whim bam boom? (My language for fast) try this, you will feel as though time flies because transitions are so quick. 

 Sister visit 

   

 

 Do these ever get old? No. But I had to post it because my favourite (& only) sister came to town with her new puppy Willow! It was outrageous having three hyper dogs in our home and so very entertaining. We also got out and enjoyed a brunch at a local restaurant. Deeeelish.

Article – 20 signs you have a perfect body

  

I came across this on thought catalogue It’s a must read. A purely honest eye opener about how we need to shift our state of mind when it comes to being critical of our bodies.

Now I am off to enjoy some family play time! 

What’s a workout without apple crumble afterward?

Should we jump right into it? Today’s workout was a strength & cardio circuit. I warmed up with 15 minutes on treadmill and finished up afterward with another 20 minutes of cardio – combination of treadmill, stair master and elliptical because of boredom!

10-10-10-strength-and-cardio-circuit1

You can even alter the form of cardio or take it out completely in order to just focus on strength – whatever works best for you!

I felt so, so hungry after my workout today. And since I had daydreams about apple pie and goodies all day I thought a (healthy) version of apple crumble would be a treat that would satisfy my sweet craving.

Apple crisp is already healthier than pie as it cuts out the calorie-heavy crust. I also opted to use stevia instead of sugar, as well as subtract the brown sugar coating and really up the anty on cinnamon and oat topping. Taking the butter out of the equation also allows you indulge guilt-free!

(single serving)

You will need

  • 1 medium-sized apple, diced small
  • 1/8 tsp salt
  • 2 tbsp milk of choice
  • 1/2 tsp apple pie spice (or sub cinnamon)
  • 1 stevia packet
  • optional add-ins: walnuts, raisins, etc.
  • 3 tbsp quick oats
  • 2 tsp oat flour (or another flour of choice)
  • 1 tbsp oil or butter-type spread (such as Smart Balance Light or Earth Balance)

Instructions

– Preheat oven to 350 F and grease an oven-safe 2-cup dish.

– In a small mixing bowl, combine first five ingredients (and optional add-ins, if desired). Stir well.

– In a separate mixing bowl, combine remaining three ingredients and stir well. Now mix everything together and pour into the greased dish. (If you like a more-crumbly crumble, increase the amounts of the last three ingredients.)

– Bake 40 minutes (in the middle of the oven, not the very top), then turn the oven to high-broil for 2-3 minutes. Turn off heat, but let sit in oven 15 more minutes

Get ready to have a very satisfied tummy!

Life recap

It’s been a while since I’ve been in touch, 6 whole days, what is this!? Well, forgive me. Life has caughten up to me this week and weekend at work and with family commitments. Nutrition month has consisted of exuberant amounts of planning, travelling and facilitating of presentations. PLUS I’ll actually be presenting on mental health and wellness to faculty at a college next week, too! It’s exciting and nerve-wrecking all at once. But again, a lot of my time has been put into that one!

Energy bites at school were DE-licious. We had to make these babies with soy butter instead, being in a school and all, but they were actually still a lot better than I thought they would be! The kiddies gobbled every last one up no problem.

RECIPE:

1 cup natural peanut butter
1/4 cup organic honey
1/4 cup coconut
3 Tablespoons of chia seeds
1/3 cup dark chocolate chips
1 cup oats (of choice)
1 Tablespoon cinnamon

– It’s as easy as stirring them all up in  a bowl, squishing some together to form balls, then placing them on parchment paper and into the fridge to chill for 2-4 hours (or as long as you’d like).

RUN:
I did manage to keep on running schedule these past few days. No matter how busy I tend to get in my days I ALWAYS need to make time for my fitness. This is pretty much what keeps me sane. I’m sure that many of you health nuts know what I’m talking about – you just feel off all day without that movement break.

It felt great to enjoy the day outside yesterday. I haven’t ran in the rain in a while, and was a little nervous before getting outside. In the end, it felt so refreshing! Even a little liberating, like I was a superhero!

rainn

I also would like to share my favourite workout of the week – Lower body blast

gymmin

My legs were in pain afterwards!! (The best pain, ofcourse)

Enjoy your mornings xo

Things I’m Loving Friday

So many favourites this Friday!

Nutrition month activities

Since March is nutrition month, school has been filled with healthy eating activities! I find it so fun to be able to teach my little ones all about the importance of ‘eating a rainbow’ and the wonderful effects of it has on your body, mind and soul. I gotta say, nutrition is a passion of mine and if I could spend the rest of my days learning and teaching all about it forever and ever, I’d be one happy gal:)

Microwave mug brownie (recipe of the week)

Image result for mug brownie

In a mug I combined:

2 TB unsweetened coco powder
1 TB stevia sweetener
4 TB flour
2 TB butter
1 TB water
» Then pop it in the microwave for 45 seconds – 1 minute 30 seconds, depending on how gooey you like them !!

Ever had a craving for a good baked dessert but don’t want to take the time to bake up a storm at 8 pm? Yup, that’s me, quite often. Colt was intensely craving one as well and so we decided to try out one of these ‘mug’ desserts that are becoming ever so popular. Great idea and they turned out delish!

Favourite workout of the week

Start with 20 minute cardio, do this core workout, then finish up with 20 more minutes cardio!

to the core workout

House of Cards season 3 on Netflix

Oh baby I’m so excited for this show to be back on Netflix! Love, love, love this show. And it’s odd because you wouldn’t take me for the political type – but this show is soo much more than that. Lots of juicy drama!

Purchase of the week – new pretty accessories from Forever 21

Ain’t nothin’ better than some cute new accessories. I’m an accessory kind of girl – they can easily spruce up any simple outfit and any fashionably challenged individual (often times, me) can rock it no prob! I am especially loving some of their new lip gloss too!

Early morning runs

dark out dark out 2

Well. this one is something that I’ve obviously been doing for a while now! But, with our mornings warming up here in Canada and having more light out, they have become much more enjoyable! Today’s morning run was actually so enjoyable I ended up going for longer than planned, I barely had enough time to get ready for work! It ended up being 8 miles in the DARK! WIN!

Work it out Wednesday

It’s WORK IT OUT WEDNESDAY

Get workin’ hard this hump day! Nothing like a good sweat session to lift your spirits and make the day go by a little faster.

I put together a little workout and gave it a try. As usual, I split up my cardio because I get soooo bored inside the gym on the machines. I’m definitely a more outdoorsy cardio girl. Do the cardio of your choice for 20 minutes in the beginning and 20 minutes to finish up the session.

Complete each move for the recommended number of reps with 5-10 pounds. Once completed, do another round!

work it wed

Save your sanity

Hello! Today is basically my working Monday, as I have been in Edmonton all weekend and just arrived home last night. My work team and I were all attending a seminar, called ‘Save your sanity’ – proactive strategies for handling difficult behaviour in children and youth.

(tried to be sneaky with this picture)

save you

I gotta say, it was well done and our facilitator did an awesome job at really keeping me engaged and attentive all day (which is VERY hard as I am so ADHD). Working in schools, these sorts of strategies are soo helpful and a great thing to bring back to the teaching staff because every class tends to have at least one pesky kid that is a little bit more difficult to handle than others!

On sunday, the gals and I got a chance to have a nice little shopping and outting day! Because why not. We went to West Edmonton mall, and I did treat myself to this baby:

mcflurry

SMARTIES MCFLURRY! I haven’t had one of these in ages… I deserved it.

After dropping off our loads of purchases at the car (I bought a little too much!! Fave stops – Forever 21, H&M, Bath and body works, lululemon and Aritzia!), we headed over to Earl’s for dinner.

At this point I was yet again starving and could not wait to dig in…

dinner

I chose the chicken sandwich with a side salad!

And since the weather was divine I could not resist the temptation of a caesar (or bloody Mary for all ya’ll Americans!)

After our delicious feast, we headed over to the movies. I was excited for this since I haven’t been to the movies in AGES. We saw a flick called the DUFF. It was pretty funny actually and had a cute little inspiring message at the end. It’s a good easy watch if you’re looking for something you don’t need to do some crazy analyzing with! AKA GONE GIRL.

I woke up in the morning in the hotel and with lack of resources, I headed downstairs to the hotel gym. Which had very limited equipment. I had to get a little creative and remembered PB fingers HOTEL workout! I did half an hour on the elliptical prior to this.

Bodyweight Workout

Thanks Julie! I’m going to have to put together one of my own as well and share it with you all as I will be travelling quite a bit coming up. I’m sure there’s many of you who will be for holidays as well!

On a positive note – my squats seem to FINALLY be having an impact on my body. Seriously, I have had a flat backside my whole life, I’ve been reallllyyyy upping my squat game lately and I see a good bump coming in.

workout j

On the way home I got the chance to sit in the back and watch movies like a child 🙂

headphone

And I had my yummy jugo juice “Can’t Beet this” smoothie, yummmmmmmmmmmmmm! Beets make me happy and I love the health benefits of them.

jugo

I like to move it move it

This song has been stuck in my head all day because we have been playing it at school! We created a game for the kids with hula hoops and dancing to this song – the kids love it and so did I at first but now I am completely over this song!!! It may drive me crazy soon.

However, it does describe how I’m feelin’ to a TEE! I do like to move it, move it! And my workouts the past 2 days show it well!

Yesterday I got an amazing run in! I felt like I hadn’t had this good of a run in a seriously long time. Although it was all on the treadmill, I made sure to change up the incline and speed a lot to keep my mind from wandering and to really help to push me through! There was a good bolt of energy at the end.

It looked a little somethin’ like this:

outta this world

This morning when I arrived at the gym, I had my workout plans all laid out on a paper for me already. (I need to think as little as possible when going to workout in the mornings, it makes it all so much easier!)

It was really about all over body work and getting as many muscles as I could while amping up my cardio game:

vacation body

Go through each circuit once or twice! Good work!

Achy abs

I woke up today feeling totally off-kilter. My alarm didn’t go off, so I woke up later than normal. Then, I wasn’t able to make my typical breakfast so I ended up opting for a grapefruit and some of the grossest coffee ever that I found in the school’s staffroom.. I barely even had time to do anything to my appearance today. Needless to say, I am not feeling like my best self but I’m going to try to make the most of it to get through this day!

I’m still looking forward to this afternoon when I get a chance to do a presentation for junior high regarding pink shirt day.

If you are unaware, Pink Shirt Day is celebrated in order to raise awareness about bullying and it’s effects on others. It promotes the creation of a positive school and community! It all started when a new boy came to school in Nova Scotia and was teased for wearing a pink shirt. The following day, 2 others in the school handed out 50 pink shirts to the other boys in the grade and they all wore them together! I thought it was such an awesome story when first hearing about it. I love when younger generations work together to promote positive changes in order to ensure the happiness of others. 🙂

I also woke up with my abs feeling achy today – but that’s a great thing in my opinion! Before heading to the gym, I sketched out a little cardio ab circuit to try out while there (having a plan makes life so much easier when at the gym). It looked like this:

ab circuit

It will get you good and sweaty and act as an awesome boredom buster! The final cardio push says 10 minutes, but you can go for however long you wish to finish up for.. But make sure to push yourself!! 🙂

It’s a good thing that later on today I’ll be heading to power yoga and get a little stretched out. 🙂