-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.