Why, hello! Let’s catch up, shall we?
I hope all of your weeks are off to a great start! The weather in Toronto yesterday was absolutely phenomenal! It was calling for rain ALL day, but it just never came. The sun was shining, it was over 25 degrees, and I was a happy lady!
Let’s start off with some recent eats:
Breakfast yesterday morning was my favourite kale-berry smoothie. In the mix – orange juice, vanilla yogurt, frozen mixed berries, frozen chopped kale + flax meal. Though it looks a little nasty-nast, it is such delicious way to start the day! I promise you CANNOT even taste the kale (personally, I usually can’t stand the taste of kale) :) I use Cookin’ Greens frozen chopped kale. It’s SUPER convenient & pretty economical (sells for about $3.99/package if I’m not mistaken!). I usually buy it at Sobeys or Loblaws.
I followed everything pretty much according to my meal plan, with the addition of a few treats ;) .. including a piece of CHOCOLATE cake before noon! Eeee. We had a volunteer celebration at work the other day, which obviously calls for copious amounts of goodies ;)
My plans to run 5k yesterday were slightly de-railed as I’m feeling a little injured again from my long run on Saturday (10k). I didn’t completely fail, though .. I did tackle a interval 5k elliptical workout! :) I seem to always experience shin splints whenever I go for long runs .. it’s ultra annoying. Even when I’ve trained slowly & built my running distances up, I consistently experience pain in my shins after runs. Poop. My plan is to keep my cardio up this week, but actually not run at all – I don’t want to be injured for the Yonge Street 10k on Sunday!
Boyfriend approved! :)
- -one salmon fillet
- -organic mixed greens
- -cherry tomatoes, grilled asparagus, sunflower seeds, blackberries
- -Newman’s Own citrus Thai vinaigrette
- Drizzle salmon fillet with olive oil & sprinkle with salt + pepper. Bake.
- While salmon bakes, arrange asparagus spears in a baking sheet. Drizzle with olive oil + sea salt. Bake for about 10-minutes.
- While salmon + asparagus are baking, toss together all salad ingredients
- When salmon is baked + flakes (time will depend on what temperature you prefer to cook at), toss everything together in a big bowl and ENJOY!
I served this with sweet potato fries because I think they make everything better :)
Lunch today was pretty great, if I may say so myself. I put together a turkey sandwich on light rye with Havarti cheese (not for the BF, though – he doesn’t like cheese!), honey mustard, organic mixed greens, a tomato slice + sprouts. MMM. Check out my super nerdy lunch bag ;)
After work today I headed right to the gym to take on a total-body workout. I started with a 5-minute warm up on the treadmill & then went through this bad boy:
|TOTAL BODY WORKOUT|
Reps (Dumbbell Weight)
|Bent-knee deadlift: Set a pair of dumbbells on the floor in front of you. Squat, keeping chest up, & grab the dumbbells. Arms should be straight & lower back slightly arched, not rounded. Contract glutes & stand up with the dumbbells, straightening legs, pushing hips forward. Slowly lower dumbbells to the floor. That’s one rep.||10 reps x 1 set (15 lb. each hand)|
|Bicep curls on bosu ball||15 reps x 1 set (10 lb.)|
|Shoulder press on bosu ball: While standing on bosu ball (flat side down or, if you want a serious challenge, facing up), hold dumbbells at shoulder height, arms bent (elbows below wrists). Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.||15 reps x 1 set (10 lb.)|
|Triangle push ups: Get in push up position, but create a triangular space with your hands by placing the tips of your index fingers together while doing the same with your thumbs. Keep body in a straight line & slowly lower your chest toward your hands. Push yourself back up to your starting position. That’s one rep.||6 reps x 1 set|
|Stability-ball pikes: Start in pushup position with shins resting on a stability ball. Brace abs & keep legs straight as you raise hips toward the ceiling, drawing the ball toward your arms. Hold for 1 second & roll back to start. That’s one rep.
||10 reps x 1 set|
|Rows: Kneel over side of bench by placing knee and hand of supporting arm on bench. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Lower & repeat, then continue with opposite arm.||12 reps x 1 set (20 lb.)|
|Chest Press: Lie on your back on an exercise bench with arms out to the sides & elbows bent at 90 degrees. Straighten arms toward the ceiling & lower. That’s one rep.||12 reps x 1 set (15 lb. each hand)|
|Plie Squat: Stand with legs 2-3 feet apart, toes turned out; hold one dumbbell in both hands, arms straight & dangling in between legs. Push your hips back & lower into squat until thighs are parallel to the floor. Pause, then slowly push back to the starting position. That’s one rep.||15 reps x 1 set (25 lb. total)|
|Mountain Climbers on Stability Ball: Get in plank position (on forearms) on stability ball. Position body in a straight line. Alternate lifting knees toward chest.||12 reps (each leg)|
|Tricep Dips||10 reps|
|Tricep extension: Place both hands behind you (fingers facing forward) on an exercise bench. Straighten legs in front of you so that body forms a straight line. Lower your body by bending your arms so that arm forms a 90-degree angle. Straighten arms to complete one rep.||15 reps x 1 set (15 lb. total)|
|Glute bridge: Lie face up on ground with arms at sides, knees bent & heels on ground. Lift hips off the ground until knees, hips, and shoulders are in a straight line. That’s one rep.||15 reps, hold bridge for 15 seconds, then 15 more reps (30 lb. dumbbell resting on hips)|
|5 minute stretch|
|TOTAL TIME = 40 minutes|
It’s amazing how much more challenging bosu balls can make seemingly simple exercises! I still do these with the flat side on the ground (not the hardest options) & find it a struggle!
Please don’t mind my ghostly legs. Summer can’t come soon enough!
After the gym tonight, I cooked up another really simple but truly amazing meal (ha!) – vegetarian fajitas!
Do you like the super cheezy picture of Duncan & I “cheers-ing” our fajitas? We’re cool like that! ;)
- -one sweet potato
- -canned black beans (I didn’t use a full can, just a few scoops!)
- -frozen corn
- -chopped bell pepper
- -shredded mozzarella + cheddar cheese
- -whole-grain tortillas
- Pre-heat oven to 350, Chop up sweet potato into little itty bitty pieces. Drizzle with olive oil & sprinkle with sea salt. Bake for 30 minutes.
- While sweet potato bakes, chop up pepper.
- When potato is done, mix with pepper, salsa, black beans & corn + sauté for 3 minutes
- Wrap ingredients in whole-wheat tortillas. Broil on high for 2 minutes, then ENJOY!
Tonight, we happened to enjoy our fajitas with the new Coors Light Iced-T. It was such a great pairing & I think I’ve fallen in love with a new drink! I’m sensing it will be my signature drink beer of the summer (nothing will ever replace mojitos!).
After dinner, Duncan & I shared some left over Valentine’s day chocolate. Isn’t it pathetic that we STILL have V-day chocolates?! Duncan is the regulator in this house and if it weren’t for him, all of it would be long gone!
Now we’re off to enjoy a date night! Have a great evening, dolls!
-Has anyone else ever experienced repetitive running injuries? I can’t figure out exactly what my problem is, but should probably go get it checked out so that I can be a runner extraordinaire. Riiiiight.