cut, sew, glue

So this one time in Vancouver..... my "louis" carryall died. Every. Single.Strap. Broke. Off. so that was neat. BUT!!! its way cooler now. I got a 5 minute sewing lesson last night. This machine is my new obsession. Anyways here are the before and after shots. Just feelin so proud right now.                              BEFORE:

 AFTER:

Power-house cereal

I looooove cereal. But I try not to buy it because I can eat copious amounts of it in one sitting. Not pretty. The other day I was really craving it so I rummaged through my cupboards and came up with this:

1/3 cup hazelnuts or almonds or both (slap chopped)
1 1/2 Tbsp buckwheat groats
1 Tbsp dehydrated coconut (you can get huge bags for 5$ in the raw section at Planet Organic)
Handful of raisins
dash cinnamon
tsp vanilla

serve with your milk of choice I suggest my homemade almond milk. sooooo good.

Looking outside I have decided it's a spin class kind of day. This is what it looks like out there. minus the beach and Lykke Li's perfect voice.

Happy neverendinggrey Sunday!

Raw Challenge (halfway point)

This never ending winter has taken its toll on my mood, my drive and has lead me a little off track with my goals. Last weekend I decided Monday would be the start of something fresh and new. A challenge to keep me interested and goal to work towards. I have been testing out a lot of raw recipes... and I am not really one for diets or cleanses... so I went with a raw challenge. It is in no way a diet as I am not decreasing calories or fats. In fact, I am probably taking in more with all these nuts I have been eating.

My take away from the experience thus far has been positive. I pack enough lunch and snacks for work that I don't find myself nibbling on the cookies or treats that are in the back. Money is being saved because I no longer drink my "double americano non-fat misto with one pump of chocolate please". I go to bed satisfied but never guilty (yes I do get post pig-out guilt). It might be a placebo effect but I do feel like I have more energy in the mornings which gets me to the gym faster.

The only 2 things that I have had this week that aren't raw are edamame beans and coffee (it's a challenge not torture) I have been making the most delicious salads, shakes, and cereals (made of chopped nuts, groats and almond milk). My goal for this week is to make some really challenging and cool raw recipes. I will post them when I make them!

If you're like me, you need to constantly be challenged in order to stay interested. It doesn't have to be food or fitness related. Choose things you have always wanted to do, give yourself a by-when, get creative and have fun doing it!

ps. Icing on the cake? I have lost 2 lbs... first 2 lbs I have managed to lose in over a year!
HAPPY DAYLIGHT SAVINGS!!!

appreciate.

I finally got around to calling my best friend Bri's dad tonight. All of you who know me surely know about Bri but for those of you who don't, Bri passed away a year and a half ago. Her dad is still living up in small town Alaska where she passed away, going blind, is broke, depressed, on numerous medications, etc. He has had to move out of his home and into a care home. Across the street from the care home is the house of the man who ran over his daughter, driving his brand new truck and goes home to a family every day. His health and his lack of funds has kept him from going to all the spots Bri loved to scatter her ashes. So they sit in his house. Oh and the guy who killed Bri already had other previous charges against him that should have put him in jail long before the accident. It is a sad sad sad story. Bri was her dad's whole world. Her mom passed away when she was a teen but she was out of her life before then. She always said her daddy raised her and she didn't care she didn't have her mom because she had the best dad in the world. She called him AT LEAST everyday when we lived together. We may have even called him a few times in the wee hours of the night(morning) from downtown Reno, he would just laugh. They were just the bestest buds.

It is so frustrating to be so far away and not have the means to help him or go visit him all the time. All Bri wanted was to become a nurse and take care of her dad.

Appreciate those you love. Celebrate them everyday. And if you start feeling sorry for yourself because you woke up on the wrong side of the bed, remember it really ain't so bad.

much love.

Peanutbutter Cup Mylkshake

So I wasn't going to post this recipe because it is a variation of an earlier post and that just seemed boring. Then I went to work today and proceeded to tell everyone about this glorious desert drink I created, so I figure this post is just meant to be.

2 cup almond mylk
1 tsp cacoa nibs
1 tsp natural peanut butter
2 ice cubes

Blend!!!

This is such a delicious treat and tastes just like a peanut butter cup. mmm. Sorry, I don't have a photo to post because I already drank it. Again.

Classy Fridays

I can remember Fridays when I was little kid. They consisted of my dad giving me 5 bucks to get a movie, "borrowing" a looney from my brothers coin stash to grab a slurpee, followed up by dinner in the form of : grey meat, hot dogs, or something ordered in, usually pizza but on the rare occasion chinese. MMMM ginger beef. I was really missing those carefree Fridays from the past.... so in honour of them I made this for dinner.

Veggie dog with mustard/ketchup swirl? check

wannabe chinese veggie stir-fry? check

I feel like some of my other blog posts may have lead people to believe I am a snobby eater. I'm not. I eat what I'm served because thats what dad said to do, however eating healthy keeps my head in a positive space which is way better than a bag of potato chips... cus they just get stuck in your teeth.







I was a bit of a consumer today and got soooo many good finds. Here they are! But Joni (my car) already ate my new Lykke Li cd so thats neat.  (paying for music is making a comeback)

banana chocolate mmmylkshake

I planned on making the standard vanilla almond mylk tonight, then I decided to add cocoa to half the batch, then took half the chocolate batch and blended a banana in it... and found heaven. Soooo delicious and healthy!!!!!

2 cups vanilla almond mylk (http://living-itup.blogspot.com/2011/02/almond-mylk-bliss.html)
1 tablespoon cocoa
1 tablespoon cacao nibs
1 banana

Blend!

Ps. make sure your blender is on high... then you won't have almond crunchees at the bottoms (thank you Adrian)

Sunday Funday

I have had serious left glute pain for the past week so my workouts have been tailored around it ie: no running outside, no aggressive fore/aft jumps, even Sattva was a struggle. The workout I did today I found on bodyrock.com, I had to tweak it a bit on the second round because the clean and squats were too painful. Instead I did 15 cleans followed by 15 squats. Breaking up the movements really helped. I also did it rep based as opposed to time based.
here is the link for the workout http://www.bodyrock.tv/2011/02/25/you-push-me-workout/

And here is what I did:
3 sets of:

16 kickover knee raises (I pushed two couches together)
46 alternating leg side lunge jumps
20 reptile pushups
15 cleans
15 front squats
150 sprinter high knees (i don't have a skipping rope)

Like most of the bodyrock workouts it was quick but sweaty. Perfect for a Sunday when you don't feel like devoting a lot of time to working out. I like to finish off with 300-500 abs.

Happy Sunday!!!!

DIY teacup cactus

I am definitely going to make a couple of these because they are just angelic. Now that I am 25 years old I think I am mature enough to take care of a cactus and not let it die. New use for Value Village *fine* china.

Nothin better

Raw Cashew Pesto

After consuming my weight in pasta and pesto one pre-season training trip to Switzerland, I had to take a 6 year hiatus from the stuff (pesto, definitely NOT pasta <3) Thank G my love for it is back, although now I have learned to moderate my consumption habits. This particular pesto is simple to make as long as you have a food processor. I found this recipe on http://littlehealthmonster.blogspot.com/2010/09/raw-vegan-cashew-pesto.html

Cashew Basil Pesto:

Ingredients:

• 1 cup raw cashews
• 2 cups chopped basil
• 1-2 garlic cloves (depends on taste, I used 1.5)
• 3/4 teaspoon dry mustard
• 1 teaspoon sea salt (I used Himalayan) 
• 1/2 teaspoon fresh ground pepper
• 4 tablespoons fresh squeezed lemon juice
• 3 tablespoons olive oil
• 2 tablespoons water

Blend all together!!! I put mine on my raw bread sandwiches as well as over quinoa with a fried egg and fresh, chopped tomatoes. Delicious and easy. 

Raw Sesame Sunflower Bread

I have always been intrigued by raw food diets. We are all so used to making things they way they have been made for years... in the oven. It is insane what kind of recipes are out there that are traditional dishes but in raw form. I found this bread recipe in Ani's Raw Food Kitchen. It is SUPER easy to make. I am easily intimidated by recipes and preparation time but this was Taryn-friendly for sure. All you need is a dehydrator. Mine is a pretty basic one, I think it was 50$ from Walmart and it works perfectly. Here is the recipe:

1 cup ground flax seed
1/3 cup whole flax seed
1/2 teaspoon sea salt
1 clove garlic
2 tablespoons of yellow onion, chopped
1 1/3 cup water
2/3 cup sunflower seeds
1/4 cup black sesame seeds (I used regular sesame seeds because i couldn't find black)

Mix it all together and lay it out on the dehydrator flattening with the back of a spoon. Dehydrate for four hrs (ish) flip and cut in to even slices and dehydrate for another hr.

so good.

homemade lara-like bars

My friend Miranda showed me this recipe the other day. Perfect timing because Costco is out and I really can't be spending 3$ a bar... That's just Ludacris. They are super simple and only a few ingredients which is great for me because I HATE shopping lists and long recipes are extremely intimidating.

1/2 cup soaked, pitted dates
1/2 cup dehydrated bananas (my granny got me a dehydrator last yr for xmas, best granny in the world!)
1 1/4 cup soaked Raw almonds

=6 bars

(next time I am going to make it 1/3 cup of the dates and bananas)

mash the dates and bananas in food processor till it looks like goo... a minute or two?? put aside
put the almonds in the food processor till they are all mashed up, I added a few splashes of coconut water to help with the goo process. mix it all together in a bowl and separate into little bars or big bars whatever you choose. I make them small because they are pretty filling little delights.

in honour of Valentines day

(not that I celebrate it 'cus it would totally ruin my street cred) Here are my list of love favourites

Best love song of all time (if you disagree, you're just wrong) :Led Zeppelin- Thank you
Best love movie: Camille ( the world will disagree but I love that movie)

Best love food: heart shaped pizza.... pizza wins everytime
best love poem:
"If apples were pears
And peaches were plums
And the rose had a different name.
If tigers were bears
And fingers were thumbs
I'd love you just the same."

Happy almost Valentines Day

ps. Valentines day is really about showing EVERYONE some love so bring donation items to lululemon Whyte Ave for the WIN house!

http://www.winhouse.org/

I run because...

It is the closest I can be to a kid again. Bounding over snowbanks, dodging rocks, kicking through puddles, and of course: chasing Tucker. Slowing to a near stop, not because I am beat, but because I need to fill my longs with oxygen to do it some more. Running is the happiest place I can be. The first steps may be filled with anger, frustrations or even sadness but once those energies are pushed through, my steps are full of bounce and character and I feel free from any negative emotions. I don't run for any reason other than I LOVE IT. nothing can catch you unless you want it to. Happiness prevails.

All while blasting this http://www.youtube.com/watch?v=Cihl7uAcoe4

"Hot Mess" workout

My day started out kind of rough... slept in till 7:30 (I need to leave for work by at least 7:20) it's that special time of the month, I am drained, bloated and grouchy (too much info?) What I am saying is the last thing I want to do is workout. BUT!!! Life is always better with endorphins... easier said then done. Anyways I opted for a basement bodyrock.tv workout and man oh man it was a gooder. I am dripping and it was only a 28 minute workout (with 2 minute break between the two sets). So if you are feeling like I do today, grab your favourite playlist and blast it loud enough that you can't hear how hard your breathing/how much pain your in. You will love yourself just a little bit more after.

http://www.bodyrock.tv/2011/02/09/hot-mess-workout/

Almond Mylk bliss

This morning I made almond mylk for the first time ever and it's soo simple. I had all the ingredients on hand already and the only tool you need is a blender.

blend:
1/2 cup almonds
1/2 cup pitted dates
1 tablespoon of vanilla (or one vanilla bean)
5 cups of water
pinch of sea salt

My blender isn't the best in the world at blending (as you can see there are some almond chunkees) but it does the trick. And those little pieces of crushed vanilla soaked almonds are delish so Im not even mad. Below you can see my almond mylk misto aka cheap black coffee with almond mylk foam on top. I am really excited that I can make this stuff at home now. Gotta save money so I can get to thailand!!!! -----one dollar at a time :)

Anna Goodman's "Alors on Danse"

In honour of V-day month at lululemon Whyte Ave this month, I figured it would be appropriate to showcase some inspiring and strong female role models. My friend Anna Goodman is one of those ladies. I  got to know Anna through alpine ski races and although I am pretty sure she's been fast since she left the womb she has had to face adversity in her career with different injuries. She is an amazing presence on and off the hill. This is an article she wrote for Ski Presse that she sent me to share with you guys. Even if you aren't a ski racer you will surely enjoy reading it :)



"Alors on Danse"

It's the feeling of a perfectly carved turn. The way you feel the crisp wind on your face. The way you maneuver the terrain and dominate the mountain. Being surrounded by nature and celebrating the sport.
Alors on danse...

When my mom describes my slalom skiing, she says it's as if I am “dancing down the hill.”
Dancing like nobody is watching, dancing to my own rhythm and beat, and dancing my way through the finish line! The way my mind separates from my body for a brief moment of pure adrenaline and instinct as I race down the hill, hair flying, eyes watering, wind tickling my face; brings the feelings of being one with the mountain; one with my dance floor. These feelings are the reason that year after year and race after race, I keep coming back for more. An amazing race is like having the wildest, craziest most fun dance party of your life, where thoughts and doubts don't matter and you've got all the best moves guided by the positive, pure energy flowing through your body to it's own beat.

After seven months away from the sport recovering from knee surgery I finally got to buckle up my ski boots, click into my skis, and feel some wind on my face as I skied my way down Solden, Austria for the past month. Time flew by and I am finally feeling like I've got my groove back on skis, the beat is pumping and I'm ready to RACE! My legs are tingling, my heart is pounding, and there are butterflies dancing around my belly in anticipation of the start of my race season: November 15th in Levi, Finland.

Until then, we dance, we ski and we laugh because we are living our dream. And by we, I mean my teammates and me. We make each other laugh and sing and dance the same way we push each other to be faster, stronger and more aggressive on the ski hill. We are all such different individuals, but we are bonded by the love of the sport, the outdoors, the crisp fresh winter air and the love of hilarious adventures on and off of the ski hill.

One of those hilarious moments happened recently when we had a day off during our training camp in Pitztal, Austria. We were sipping coffee, watching the snow falling, when we decided that the best way to let loose that day would be to have a colourful and comical photo-shoot! We got dressed in various fluorescent crazy colours, I rigged my camera up to a mini tri-pod, set the timer, and we were off! All ten of us laughed, danced, jumped and embraced the energy that we were creating. When we get together, smiles and laughter have a domino affect. My teammates are my second family, and although we compete against each other, we are close friends and sisters; we are a team. So, as the season creeps up on us and the first race is only a week away, I am sending out my dance vibes and positive energy to all the Canadians racing. We've all got our own unique moves when it comes to racing down the hill, but as long as we trust our instincts and embrace the moments and go with the flow as we attack our way to the finish line, it should be a great show! Soon I'll be on stage, and I know in my heart that I've got some pretty sweet moves!!




Follow her blog @ http://www.annagoody.ca/

New 30 day challenge

I just finished another bodyrock tv workout http://www.bodyrock.tv/2011/02/05/new-300-rep-workout/. It is the hardest I have pushed myself in a while and had few moments where I really just wanted to throw in the towel. My total time was 20 min and 59 seconds. (way better then a full 21 ;) I am still sore from friday and saturdays workouts as well. Because these workouts seem to all be under 25-30 minutes I have decided I am going to do the workouts she posts everyday. They can all be tailored to do in the comfort of your home so I suggest you all join me!!! And those of you who do them please post your times or which exercise you loved-hated the most.

I am off to take Tucker for a nice cool down run now. Happy chilly Monday.

Taryn's chocolatey chocolate V-day muffins

As always, I made this recipe as I went. So hopefully I can remember it all.

3/4 whole wheat flour
1/2 cup 7 grain cereal
1 cup cooked quinoa
1 1/2 cup blended beets (blended with a bit of coconut water)
handful of raisins
handful of almonds- slap chopped
9 soaked and chopped dates
3/4 cup unsweetened coconut
3/4 cup pure dark chocolate chips

1/2 cup of cocoa
2 whole eggs
2 tsp baking soda
1/2 cup of ground flax
cinnamon
2 tsp vanilla

and I think thats it.... all mixed together baked at 350 for about 20 minutes. Rich and delicious. I really didn't know if these were going to turn out.... But they exceeded my expectations!!!

ps. pure (no sugar/chemicals added) coconut water is now at Costco hurray!!! $11.99 for a 12 pack, best price I have seen in the city by FAR! except they didn't have Lara bars today.... hopefully they just ran out :)

burrrrrrn @bodyrock.tv

My beloved little Lemon, Brynne, is always talking about bodyrock.tv and she looooves the workouts that are posted on it. I have to say, the lady who runs this site has a pretty enviable and inspiring body. I did one of the workouts today http://www.bodyrock.tv/2010/11/19/550-rep-fat-massacre/   "550 rep massacre" sounds inviting doesn't it???  It is awesome because you can do it at home as long as you have a little open floor space. My time was 14:55 and I am sweating pretty profusely over here (too much info??) It's tough, but it is fun. Really push yourself to see what time you can get. I thrive in competitive atmospheres so these crossfit-like workouts are right up my alley. Plus, your done your workout for the day in about 20 minutes. Can't hate that. 

Happy Snowy Saturday!!

And for lunch....

Kale, broccoli, mushrooms, egg, leftover vegan chili from Planet Organic, hot sauce and olive oil all fried up together topped with a few grape tomatoes. quick and delish!

Killer workout with Kimmer!!!!

So my good friend and fellow Lemon, Kim, has HUGE fitness goals for 2011 and I am soooo excited to teach her what I have learned and use my massive databank of workouts to help her reach her goals. It's sweet for me too because she is a massage therapist (check her out at Moksha Yoga Edmonton south/ Balance Massage) and she hooks me up with free massages. It is also good learning for me because I am not a personal trainer, I have just honestly been working out SERIOUSLY since I was 13 years old (here we go ski racing!) I have a tendency to assume that everyone can do every exercise so working out with Kim has taught me how to scale the workouts and get back to basics with form and balance. I gotta say, She goes hard!! and it is truly an inspiration to watch her push herself far beyond her comfort zone.

20 minutes elliptical level 12, rpm above 6.5, last 5 min level 13 (get your heart rate going)

3 rounds of:
30 squat jumps over the BOSU
50 ab rows with weighted bar
20 ab twists with weighted bar
20 pushups

20 min elliptical level 12

2 rounds of:
20/leg bulgarian split squats with 15lb dumbells (ouuuuuuch!!)
upper body burn (25lb plate: 10bicep curls bottom to 90Degree, 10 bicep top to 90degrees, 10 full bicep curls, 10 overhead tricep overhead extension, 10 *chest pushes*) no rest between exercises.

15 min elliptical cool down (switch it up with backward and forward movement)

*Chest pushes: hold plate to your chest and push straight forward so your arms are full extended (I have no clue what the proper name is for this one :)

If you hate the elliptical you can do any cardio machine. I have problems with my sacrum so running has to be kept to 3 times a week max (sad panda) and I find that the elliptical loosens it up. But, your choice!!!

Our total workout was an hour and forty minutes with a 760 calorie burn. The workout I described can easily be tailored for different fitness levels i.e. less reps, less weight, female vs male pushups, with/without BOSU ball, etc.

Corn thins are the $#!%

I have never bought these little treasures before but the other day corn thins were on sale in the organic section at Beaumont Sobeys (On an aside, Beaumont you need to bulk up the baby sized corner you call an organic section. If you build we will come. Until then it's off to the city for my groceries!) Anyyyyways. There are so many options for these this thins: they are gluten free and light tasting. They also don't crumble into a million little pieces on your first bite leaving you with a messy handful of crumble and topping.  I have been putting almond butter and raisins on them for a sweet treat as well as pumpkin butter(yum) but last night after my run I had a real hankerin' for a tuna melt. Soooo this is what I made!

• tuna salad (little dollop of mayo :), hot sauce, S+P
• sauteed spinach and onions 
• grated asiago cheese
• 3 corn thins

I gave Adrian one even though I really didn't want to, 'cus they were delish! And squashed that craving.

FOOOOOOOOOD, yum

Can't hate coming home to this!!!!

Adrian's "Keenwa Stirfry"

• grilled asparagus, broccoli, peppers, bean sprouts, garlic, onions
• grilled mahi mahi
• quinoa

spray of bragg, dash of hot sauce mmmm



Shrimp-n-Veg Heaven

• Grilled jumbo shrimp, 
• broccoli, peppers, shaved carrots, corn off the cob, mushroom, bean sprouts
• garlic
• crushed almonds 
• bragg, salt and pepper                                                                               

                        

Adrian's mom gave us a huge goodie bag of vegetables so we put them to use. It was delicious :). For a more substantial meal you can serve this over quinoa. Quinoa, quinoa, quinoa so much quinoa. But it's so delicious and so good for you!!!

-28?!?! searching for motivation....

After the most beautiful week ever! Mother nature has decided to show us whats up and turn this place in to Siberia. DOn't let that stop you from getting your daily dose of endorphins in or I promise you, cold days will feel twice as cold and the grey sky will appear mmm twice as grey? Here are my ways to stay motivated in Antarctica

1) treat yourself to a new album on Itunes (or if the budget is tight snag a friends ipod for some new playlists)

2) Peruse the net for a race or competition that you can train for. Running races are actually the most fun thing. Picturing yourself running under the summer's hot sun helps too. Here we go natural tans.

3) Call Julie (or a friend of your choice) for some Yoga and a Americano Mistos. Sattva at noon @ Yoga Loft will do.

If you're having one of those days when the couch seems to have some sort of magnetic force drawing you in,

4) treat yourself to a trash mag and save it till you are moving on the elliptical. Sometimes all it takes is a few minutes at an easy pace to really get you into exercising, the distraction of a magazine can help. Who knows, your best workout of the week may actually await you today.

Here is what I did yesterday.

45 min yoga class lead by the beautiful and empowering Katie Mahon
GYM:
30 minutes on the elliptical (with florence and the machine)
3 sets of:
12 lat pull down
12 leg extension
30 ab twists on the Physio ball w/ 25 lb plate
30 back raises on physio ball
100 jump rope skips.

Pretty simple. The gym workout was only about 50 minutes but was a nice compliment to the Yoga class. Stay warm, stay motivated!!!!

Kristen's Korner!

I once read some place, “The winters will drive you crazy until you learn to get out into them.” Running has always been a person favorite activity for me. I love everything about running-the technique, the characteristic it requires/builds (e.g. perseverance, endurance, and discipline), and last but not least, the endorphin rush at the end of a run. For some reason though, this winter season I found it hard to get out for that winter run. Perhaps it was the run in the dark that did not appeal to me much; perhaps it was something else. Whatever it was, I felt the need to try a new winter sport. And thus the desire to take up cross-country skiing was developed.

Two winters ago was the first time I tried cross-country skiing. A few of my friends took me out to Elk Island Provincial Park for a day ski. I’m not going to lie, it was not the greatest time in my life. A whole day of skiing is a long time for a beginner. After borrowing a friends skies a few times last year, I decided that this was the year to invest into a pair of my own skies. Thanks to Santa Clause this Christmas, I got the very pair of skies I wanted. As many outdoor Canadian enthusiasts know, you need to wear the right clothing in order to enjoy the cold winter days/nights.

So here I am. I just checked the weather and it is +2. I have never skied in such warm weather. The question I always have when I am about to head outside is what should I wear? My Run: Outward Bound pants are a must. They are my favorite pants in all of Lululemon right now. On my top, I am wearing my running luon long sleeve shirt. The jacket I have been dying to trying out is the Run: Outward Bound jacket, the insulated running jacket at Lululemon. Even though the jacket was designed for a runner, I am convinced it will be a fantastic cross-country skiing jacket. Only time will tell. I just have to wax my skies and off I go!

I just got back from an hour ski and it was amazing! My boyfriend, Rob, and I went to Emily Murphy Park and skied to Hawrelak Park and back. The Run: Outward pants, running luon long sleeve shirt, and the Run: Outward Bound jacket were terrific garments to wear for this activity. I was toasty warm throughout the whole ski. I got Rob to take a picture of me and was impressed by how much reflective ribbing my outfit had on it (See photo). All in all it was a fantastic time in the outdoors doing an activity I love, in great clothing and with a great guy. I can’t wait to get back out!
Kristen

Happiness is....

happiness is running through puddles to give your new shoes a little more street cred
happiness is my bob seger cassette
happiness is getting to the top of the hill just to run twice as fast back down
happiness is +3 degrees in January
happiness is playing in snow up to your waist
happiness is highwaisted run tights
happiness a double american misto extra foam with a pump of chocolate, cus you deserve it
happiness is an entire margherita pizza. after your first half marathon
happiness is sitting next to tucker on the couch watching jersey shore
happiness is a fresh Briwok headband
happiness is a good friend
happiness is a smile from a stranger
happiness is knowing that no matter how hard life can be, it's going to be all good in the end

On days where the happiness cup is half empty look to the list above to fill it back up. I suggest blasting Bob Seger in your car or even better, on a run through the ice and snow followed by an ice cold........... Beverage ;)

What's your happy?

If you don't like it, don't do it

Workouts are not something you should dread. You should go into it excited about the endorphins and empowerment that is about to come your way. I have heard a few times in the past week alone... "I know I should do it.... but" or "ugh do I have to do another set?" I have been working out with a few different friends lately and leading them through workouts that I enjoy, but am learning that they are not for everyone. On the other hand you can't just say "I don't like working out" That just means you haven't found your niche. There are so many different options and people who are amazing/kick ass/ can't be beat at one may be absolutely terrible at the other simply because it bores them or frustrates them. The key to enjoying your workouts is shopping around. Find out what you like and try EVERYTHING.

I thought I only liked hot yoga, now that I have tried other kinds (SATTVA!!!!) I like them way more then hot, but Kimmer would much rather hit up the Moksha studio. It is all personal preference and there is no RIGHT workout. Do what you want and &*^% the rest. I believe that was a Little Miss Sunshine quote.love that Movie.

I had a great workout today and my friend Renay joined me for some circuits. I brought mountain climbers back into my life. Great for keeping your heart rate up when you are doing your weight circuits.

Dinner tonight was simple and delicious (dinner for the impatient)


Quinoa w/ little bit of mozzarella cheese, fried egg+mushrooms, fresh tomato, olive oil, himalayan sea salt and ground pepper. Just a delight.

Kimmer's Cocoa Quinoa Pancakes!!

Chocolate Quinoa Crepes with Bananas

1/3 cup(80 mL) Quinoa flour
2 Tbsp(30 mL) unsweetened cocoa powder
1Tbsp(15 mL) white sugar
3 large eggs
1 Tbsp(15 mL) salted butter, melted
1/3 cup(80 mL) milk

2/3 cup(160 mL) plain yogurt
2 Tbsp(30 mL) brown sugar
1/2 tsp(2mL) pure vanilla extract
4 bananas, sliced
Chocolate sauce or maple syrup optional

1. Combine the Quinoa flour, cocoa & white sugar in medium bowl, mixing well. Whisk in the eggs, then the melted butter, mixing gently.
2. Add milk & water, blending until smooth.
3. Lighty grease a small frying pan with oil & place over medium heat
4. When pan is hot, pour about 3 Tbsp(45 mL) of crepe batter into the pan, spreading evenly to coat.
5. Cook 30 seconds per side, set aside on plate.
(will make about 8 crepes)
6. In separate bowl, combine yogurt, brown sugar & Vanilla to make the filling. 
7. Spread about 45 mL of filling onto each crepe, add sliced bananas.
8. Add more bananas and drizzle with some chocolate or maple syprup if you want a sweeter taste. 
(I put some red quinoa on top as well)

YumYumYum

Sunday's Gym Sesh

I always feel REALLY proud of myself when I hit the gym on Sundays. Sunday is a day off so its real special and you're real hardcore if you get in to the gym. Therefore anything you do, even if it is just a short workout, you get extra points. It's like working over time. Time and a half my friends. Here is the workout I did yesterday. I didn't have time to post it before work and after work... well I was too sleepy.

Sunday Funday

Stair Climber: 20 min: level 12: Calorie Burn
Elliptical: 25min: level 13-16: Intervals

3 sets of:
10/leg step back lunge with Medicine ball twist
15/leg knee to chest kickbacks (high plank, hands on BOSU. Kick your leg back and up)
50 Butt-on-BOSU med ball twists (lean back but stay strong in your core/ lower back)
10 med ball sit up (butt on BOSU, lift med ball towards the roof)
10/leg med ball sit-up (same as above but lift left leg for 10 then right for 10)

Lunch was also delish yesterday. I didn't take any pictures :( but it was:

Quinoa with baby mozzarella and fresh tomatoes with grilled mushrooms, spinach, chopped almonds and broccoli mixed in. Seasoned with cinnamon and curry powder with olive oil. Yum yum yum. Im currently hooked on curry. And mozzarella.

Warm Weather is coming!!! Outdoor runs with Tucker await! Drive safe, Happy Monday.

I love Lunch

Just got home from a good gym workout with my friend Renay. I always love my first post workout meal because you KNOW you deserve it!! Im also usually starvin marvin after my workout so a good meal is appreciated even more. Today I made Quinoa with curried shrimp+spinach. I grilled up the shrimp in some olive oil and pepper then added spinach, curry powder, cinnamon, hot chilies and let it all soak up with flavour. Poured it over my quinoa with some fresh tomatoes and a little drizzle of sweet chili sauce and mm mmm mmm. just a delight. and simple too!

And 30 seconds later..... almost all gone :(

Breakfast!

Hearty, yummy breakfast today. I made chia, buckwheat pancakes. it was the first time I have made these so the recipe could use some tweaks but they turned out pretty tasty and filling.

1 part pre-soaked chia
1 part buckwheat pancake mix
1 egg white
splash of almond milk
cinnamon

Topped with Fig jam, almond butter and pumpkin butter mmm. Avec one LARGE cup of black coffee. Oh happy day.

Sorry about the picture, I had to use my computer camera 'cus the boyfriend snagged my camera for his trip to Montreal. 

Waaaayyy too cold out there today!

I packed up all my gym gear this morning stepped outside to start my car, changed my mind about the whole "hit the gym idea" and immediately walked back inside. Today is a home workout kind of day. Only leave the house when it is absolutely necessary... like when I have to go to work. I was able to come up with a full body workout with what I have at home. 1 set of dumbbells (my boyfriends and they're SUPER heavy), stairs, open space and a stop watch.

Tuesday's hermit workout:

3 Sets of:

• 15 pushups (5 regular, 5 wide arm, 5 narrow arm)
• 15 dips (heels on floor hands on: bath, couch, bed, whatev!)
• 1 min arm circles (30 forward, 30 backward)
• 10/ side bicep curl (find anything that you can hold in one hand that has weight to it)
• 20 burpees

3 sets of:

• 20 body weight squats (focus on form to make them count)
• 10/ leg step back lunge (keep you knee squared up over your toes)
• 20/ leg kickbacks (on your hands and knees keep leg bent at 90 degrees, kick heel to the roof. Your butt should be burning!)
• 25 calf raises ( I used my stairs)
• 25 jumping jacks

5 minute ab planks

• 90 seconds front
• 60 seconds left side
• 60 seconds right side
• 90 seconds front ( I had to take 15 second break before the last 30 seconds)

This workout only took 38 minutes and I was sweating, breathing hard and my muscles were burning. You can change around this workout to fit your needs but push yourself!!! We workout to get better not stay the same.

Stay warm!! Happy Tuesday!

Health on the Go: PART DEUX

Ok so this product should have been included in my last post but it completely slipped my mind.

I discovered Kombucha tea a couple years ago in Reno. The first sip offers a completely unexpected flavour but after a while it grows on you, then you start to crave it and next thing you know your drinking one a day. Well at least thats how it went with me. It comes in lots of different flavours. I always feel cleansed and refreshed after I drink it. It has a slightly vinegar-type taste and has trace amount of alcohol in it. There are also many believed health benefits from it. I copied this information from my favourite go-to for info.: Wikipedia

"Kombucha has been shown to be antimicrobial,^[1][2] anticancer,^[1] to have hepatoprotective qualities,^[3] and to be antioxidative.^[4][5] Proponents also commonly claim kombucha increases energy, sharpens eyesight, aids joint recovery, improves skin elasticity, aids digestion, and improves experience with foods that 'stick' going down such as rice or pasta although these claims are unverified.


Be brave and try it!!! They sell quite a few different kinds at Planet Organic and if anyone sees it somewhere else please comment it!!

Health on the Go

So we all know if it comes in a package it may not be as good for us as we want to believe. Packaged food is often jampacked with sugars, salt and preservatives so always read the ingredients. Look for items that have only a few ingredients and make sure you know what those ingredients are. Here are a few things that I like to have on hand if I ever need a quick snack or I am eating on the go.

Lara Bars

These bars are made of all natural whole ingredients, most flavours have about 5 total. For example the Apple Pie flavour (which honestly tastes like apple pie!!) is made of Dates, Almonds, Unsweetened apples, Walnuts, Raisins and cinnamon. These bars are perfect for on the mountain, at work, or keep them in your purse/ murse for anytime your out of the house and get a hunger pang. Way more nutritious and affordable than any fast food you will find. There are also chocolate flavours for those after dinner chocolate cravings.  Satisfaction guaranteed.

Where to Buy: Costco, Planet Organic

Cheecha Puffs

Salty snack craving? The sea salt and pepper flavour is as good as any chip out there and it is gluten free and popped not fried. Great for movie nights

Where to buy: Planet Organic, Bulk Barn, Shoppers Drug Mart

Coconut Water

Post workout heaven. With loads of potassium/electrolytes  it is natures energy drink. So put down that sugar filled Gatorade. When buying coconut water always read the ingredients and be sure there are no added sugars. It should be one ingredient only: coconut water

Where to buy: Planet Organic, Save On

Chia Goodness

A most delicious, nutritious breakfast. High in dietary fibre, Omega 3's, Calcium and low glycemic Chia goodness is a super food. Mix it up with all natural almond butter, raisins and cinnamon and you have yourself one happy breakfast. I traded in my beloved oatmeal for it (I'm a creature of habit and like to eat the same breakfast everyday.. weird I know) 

Where to buy: Planet Organic, I have also seen it at a few Save On locations.

Note: All of my where to Buys are for Edmonton. 

Snowed in for Lunch

Because I have the day off today, I had all of these wonderful plans to cook and bake the day away. Only problem is there is thigh deep snow outside and I don't want to attempt the trek to the grocery store. Instead, I decided to get creative with what I had in the pantry.

I made a tomato and quinoa soup using
homemade stewed tomatoes (thank you Issy!)
Quinoa
Broccoli
Olive oil
Parmesan cheese
topped off with broken up veggie chips (thank you Kara) and different seasonings

Sounds soooo boring but my fridge and cupboards are BARE!!!

Ps snow run with Tucker was amazing. Everything is more fun a with a happy puppy. We finished up by shovelling the walk, definitely a good ab workout!!

Happy Snow Day!!!

Snowmageddon 2011

I just looked outside and thought to myself : holy snow it's a gym day. Then Tucker looked at me with his sad little eyes, just begging me to include him for a workout.... so snow run it. Ps. Tucker is a dog, but the best dog and therefore he needs lot's of love and attention. And he gets it, more so than anyone else in the house.

I started my snow day the best way possible. BIG cup of black coffee and a bowl of hot 10 grain cereal with Trader Joes raw, crunchy almond butter and cinnamon stirred in it. Unfortunately Edmonton doesn't have a Trader Joes or a Whole Foods so I have my beautiful friend Kara send me the goods from Reno. I am not normally a big hot oats eater but on a cold, snowy day like this I know it will keep me energized and ready to play with Tuck.

If you are anywhere near a Trader Joes and have not tried their almond butter yet.... You are missing out!!! It only has one ingredient: Raw Almonds aka heaven mmmm. Hurray for whole, natural ingredients.

Gym Day!

I have had a few people ask me for workout ideas lately and this is one I sent to my stepmom yesterday. She was looking for a full body blast. I did it this morning and my arms are soo tired now. You know you have had a successful upper body workout when you can't lift your arms long enough to put your hair in a pony tail after.

20 min. Stair Climber. Program: Calorie burn Level:12

3 sets of 15:

Left leg step back lunge

Right leg step back lunge

Dumbbell deadlift with 15lb dumbbell in each hand

Sumo squat with 15lb dumbbell

Explosive step ups onto Bench (15 each leg)

20 min. Elliptical. Program: Random Level:12

3 sets of 15:

Alternating Dumbbell curls with 15lb Dumbbells

Military press (I used 15 lb dumbbells for first two sets and 10 lb for the last one)

15 pushups

15 bench dips

4 min ab planks (1 min: front 1min:Left side 1 min: right side 1 min:front) no rest 

Total time: 1 hour 15 min Calorie burn: 660

Rest between sets is really up to you. I choose to rest for only short periods to keep my heart rate up. I feel like I should put a disclaimer that I am not a personal trainer, this is just a workout that I did and you can use it for ideas!

if there's one thing I've learned

Always carry a disposable camera.

A year and a half ago (which feels like 34 hours) I lost my very best/closest friend to very tragic, unexpected circumstances. Today I received pictures in the mail from a mutual fried, who I now consider to be a very close friend. The pictures were off of an old disposable camera that had never been developed because we were way to broke to afford it!! These pictures bring back so many memories, it is almost like I have her back for a moment. So don't get all hyped on your technology because the wonderment and excitement of having to wait until it is developed way exceeds the instant gratification of the new digital cameras.

laugh, dance, celebrate, appreciate.