this week

Bartender, I'll take a Legend of Jack Sparrow (No. 14) please.

My no.1 goal for the SeaWheeze is to finish strong and sound. Training officially starts on Monday!!! I'm excited to see what resources lulu has for us, in the meantime I've been incorporating FitSugar's Stretch and Strengthen Exercises and Foam-Roller Massage.

Ice Baths have become necessary after my long runs and Wednesday work runs. Maybe it's the west coast girl in my but they don't seem that bad.

Ever wanted to swim with dolphins? What about wakeboard?

Did you make friendship bracelets for all your besties? Did you ever make heart friendship bracelet? Yeah, it's a thing.

Are you gluten free? Do you even know what gluten is? This is hilarious.

Shit We Can Change for Women. What would you change? I find the comparison trap on social media the fastest way to feel like crap about my life. Be proud of what you bring to the world.

People seem to have a love/hate relationship with fitspo. Personally I find it totally motivating, but I tend to look for positive, life affirming posts.

"A Tone It Up girl’s beauty radiates from within. Reaching your physical goals, staying motivated, and maintaining it for a lifetime is a reflection of the shifts you have made in your lifestyle."

Karena & Katrina

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Weekly Miles: 20
#100bySummer: 44

M - 3 easy miles + pilates

T - 45 min xtrain @140-150bpm + TIU arms & abs
I've had a kink in my neck for the past few weeks. It's this same spot that's been acting up since I was in university. Booking a massage has always been in the back of my mind. Welp, this evening after the gym while I was cooking dinner all the muscles tightened up and started spasming. I was on the floor the rest of the night. Ice helps but it's not a cure. 

W - 5 mile tempo run rest - neck!
Neck was better feeling better today - meaning I could move. Booked a massage for the afternoon. My RMT told me next time you get a kink in your neck - come in right away! He could have fixed it in 15min instead of spending an hour focused on one spot. Why is it so hard to make time for those little aches and pains. They just never seem to be a priority - until it gets worse. Okay... lesson learned. 

Th - 2 mile easy run + hatha 4 mile speedwork
I totally owned this run. Was still feeling a bit apprehensive after last week's tempo run but I just kept telling myself "you can do this!" Feels like my head is back in the game. Neck is about 80% better. 

F - REST 2 mile easy run + foam roller
Since my rest day was forced upon me this week, everything has been bumped. But that's okay. I'm use to rolling with what life throws at me and fitting in my workouts when I can. I've found an easy run on Friday afternoon is a great way to release any stress from the week and start the weekend off fresh. 

Weekend plan:
Sa - 8 miles
S - vinyasa

bone building smoothie

I've started tracking my food again. Not for calories this time but to make sure I'm giving my body all the nutrition it needs. Since having to give up dairy I really need to pay attention to ensure I'm getting enough calcium in my diet. Variety is key to avoid relying on copious amounts of almonds milk.

If you read nutrition labels on food you'll notice calcium is usually recorded in daily % value. Calcium rich foods have 10% DV per serving. I aim for 8 servings a day with the remaining 20% coming from the rest of my food.

Great sources of calcium:
1c fortified almond or coconut milk
1/4c almonds
21-30g goat's cheese
50g figs
1T tahini or sesame seeds
1c dark green vegetables, cooked (kale, broccoli, arugula, collards, bok choy)
1T chia seeds
100g tofu/tempeh
1c rhubarb (who knew?)

Do you get enough?

Lately I've been starting my day with a calcium rich smoothie, just to give myself a boost. I have a base recipe that I follow and then jazz it up with different fruit/veg combos. The possibilities are endless!

Base for Strong Bones
1-2 cups almond milk
1 cup spinach leaves
1/2 banana
1 scoop protein powder

tip: if your blender doesn't handle greens well blend them with the milk first, then incorporate everything else

We just go a new blender so I've gone a little smoothie crazy, lol. So far I've whipped up:

• My Current Obsession = cantaloupe + ginger (I like to grate my ginger then squeeze the pulp through a fine mesh sieve)
• Summertime = mango + raspberry
• Classic = orange +  strawberry (or try peach!)
• Sun Tan = orange + mango + carrot
• Pina "Kale"ada = pineapple + kale + coconut flavour
• Creamsicle = orange + pineapple
• Green = kale + apple + celery

this week

Remember these adorable photos? Now there's a 6 Month Update on the Toddler Who Takes Naps with His Puppy.

Dirty Dozen for 2014 - Joyous Health
Do you buy organic? I go back and forth. I try to focus my dollars on nutrient dense foods. This grocery list that Melissa and Dallas (It Starts With Food) put together combines the dirty dozen / clean 15 with seasonal produce and highlights which are the most nutrient bang for your buck.

On x-training from (never)homemaker: cycling 45-60min at 150-160 bpm once a week may actually help you run faster.

As my runs get longer I need to start paying more attention to my hydration. Love these guidelines from Monica Nelson. Remember: thirst is not a good indicator of your hydration level.

• 2 Hours prior to exercise: drink 17-20 oz 
• Every 10-20 minutes during exercise: drink 7-10 oz -> aim for 500ml-1L of fluid per hour of exercise. 
• Following Exercise (thirsty or not): drink 16-24 oz for every pound of body weight loss (Based on Journal of Athletic Training)

Thursday's tempo run was my most challenging to date. I'm so glad to come across Danica's (aka ChicRunner) post every training cycle. Her words gave me some perspective.

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Workouts this week

Weekly miles: 20 / Total miles for #100bysummer: 24

M - 2 mile easy run

First indoor run in a couple weeks. Cardio was in good shape but mentally it was super challenging. Those 20ish minutes ticked by soooo slowly...

T - hatha
First yoga practice in a couple weeks. I wrote about it here. 

W - 45min xtrain + pilates
The last time I took a pilates class was in 2008. Things have come a long way from Stott/ Windsor. Since January I was pretty consistent with Body Pump and Body Shred. Those classes were super challenging in a kick your butt kind of way. Last night during leg circles I thought I was going to die! This one little tiny butt muscle was on fire. From the groans around the class I wasn't the only one. Some of the moves I didn't feel at all, which I know means my form wasn't quite there. I went into the class thinking it would be relaxing since we're laying on the mat most of the class. Yeah, I should know better by now. I left the class feeling taller, shoulders down and back, core engaged. Switching up my workouts seems to be serving my body well. I'm starting to feel more comfortable in my skin again. My weight hasn't changed but after just a few workouts I feel way better about my body and less like a hippo.

Th - 5 miles tempo
By far my toughest run yet. This one had me feeling really apprehensive. The tempo is the fastest and for the longest amount of time I've had to run so far. Intimidating!! I know my body can do it, but my mind just needs to believe. Warm up mile was fine, easy. Half way onto my first tempo mile I started to struggle. My HR was pretty high and my mind was racing. I know this feeling. I've felt it before. It used to happen during any run over the 20 min mark. My mind starts to race. I feel like I can't breath. Everything in me is screaming to stop. And apparently my body doesn't like apples as a pre-wo snack - ouchy. But I kept going. Partly because I don't want to quit. Partly because I know it's mostly mental and my body needs the conditioning. Mostly because I don't want to have do it again tomorrow. At the mile mark I slowed to a walk for a min, just to bring my HR down a bit. And again at mile 2. By the third tempo mile my quads were on fire. My cool down mile felt so easy comparatively. I could run forever at this pace. Just need my tempo pace to feel this way. Like Danica pointed out, the silver lining in a run where you feel defeated is the opportunity to rebuild and come out even stronger on race day.  

F - 2 mile easy run + TIU arms & abs

My legs were so sore last night from my tempo run, but today they were fine. Good to go!

Weekend Plan:
Sa - 8 mile long run - my longest run yet!! :-/ time to build some confidence again!
S - vinyasa

reading before bed - the cookbook edition

I always have more than one book on the go. Do you read more than one at once too? Often I'm reading a fiction, self-improvement, popular science and lately a cookbook simultaneously. My library card really gets a workout. If I had unlimited disposable income I'd spend it on books, not shoes. Remember the Beast's library that Bell fell in love with? Stuff dreams are made of.

Lately I've been reading:

The Real Girl Kitchen by Haylie Duff
Want to escape for an afternoon coffee date in Venice Beach, Cali? This book feels like a long conversation with an old friend. Haylie shares her favourite recipes and the stories behind them. Have you heard about her new show? You can stream it free on ora.tv.

Cooked by Michael Pollen
I want to live my life in this book. Early mornings with crusty sourdough bread. Sunday afternoons sweating onions for a curry. Weekend long slow cooked pork bbq events. An afternoon making cheese with a nun. There's more reading than recipes in this book, but Michael makes you appreciate the food and the love and care that goes into preparing a delicious meal. Have you ever sweated onions for hours? Yeah, me neither. But even 20 minutes totally changes their flavour.

Ruhlman's Twenty by Michael Ruhlman
Twenty techniques. One Hundred recipes. The Chef's manifesto. I head about this book on Alton Brown's podcast. He said it was the book he wished he'd written. One of the chapters in on onions. I wonder if sweating onions or creating a soffrito (carrots, onions, celery cooked until they break down) is something that could be done as part of weekend meal prep. It would take weekday meals to another level. I'm realising I prefer to batch cook recipes that can be used as a base for meals through out the week opposed to putting 5 days worth of chicken/broccoli/rice in tupperwears. Which do you do?

Relish by Daphne Oz
I love The Chew. It's my sick day guilty pleasure. Did you put it together that Daphne Oz is Dr. Oz's daughter? I didn't until I picked up her book. Daphne wants us all to create a life that we relish. Her book is broken into different life aspects with corresponding recipes and is full of her tips and tricks. Have you seen the broiled grapefruits popping up on food blogs? Daphne first introduced me to the idea. I know, it sounds so weird but you just have to try it! My go to snack this winter, though my co-workers thought I was crazy. 10min in the toaster oven on broil. The top will just start to caramelize and the center will be nicely warmed through.

UnDiet by Meghan Telpner
The introduction almost had me in tears. I felt like Meghan was speaking directly to me and telling me exactly what I needed to hear. I love it when that happens. She too has struggled with her health and found solace though nutrition. Meghan includes meal plans and a cleanse section that is more than surviving off juice for 3 days. If something feels off in your life your daily habits are a likely contributing factor. She takes a lifestyle approach and asks you to notice how you feel. Be sure to try the spring rolls with almond butter sauce. Just do it.

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Coming up on my reading list:
The Oh She Glows Cookbook by Angela Liddon
Joyous Health by Joy MacCarthy
Nourishing Traditions by Sally Fallon

monkey mind

Last night I went to a new yoga practice.

I want to add another class to my weekly routine to help balance my SeaWheeze training. Since January I've been going to a Vinyasa class on Sundays. I love the mind/body/breath connection with flow and the instructor always throws in some balance play at the end. Headstands and crow are on my bucket list!

Last night's class was more of a Hatha class, which was exactly what I was looking for.  Nothing too crazy or physically challenging for the end of the day.

We did some prep work in a seated twist. I have fairly good range of motion with twists, though they never feel effortless. The instructor had us place our hand in prayer, thumbs in that little divot in between the collar bones, chin resting on fingers. This locks shoulders and neck in place. All movement of the spine is driven by your obliques. Once we found our edge hands were released. And we sat. Completely facing the back of the room! I couldn't believe it. Usually I am still facing the side wall a little. I love that feeling when the pose just happens. It feels effortless.

Oh, and why title this post monkey mind? It's that chatter in your brain when you're trying to sit in stillness. I need to work on quieting my monkey mind.

Life in the moment or planning for success

Week 1 of the Bikini Series did not go as I had intended.

I pictured it like this...

Friday/Saturday recover form red-eye. Saturday at least get out of the house and go for a walk, groceries, laundry.

Sunday back to the gym, meal prep.

Monday-Friday back on track with workouts and meals. Holiday weight almost gone by the weekend.

I was feeling super down on myself because I still haven't gotten my butt to the gym yet. All my pants are tight. My weight hasn't change.

But... I had an awesome week. Spent a lot of quality time catching up with friends. Celebrated a birthday with an amazing bbq and from scratch black forest cake. Drank wine. My soul is content even if my pants are still tight.

Finally made it to the grocery store last night. Fridge is stocked with healthful foods that are easy to grab as I'm running out the door for work. Things like instant oatmeal and toast for breakfasts. Apples, roasted nuts, carrots and hummus for snacks. Lean protein, salads, tempeh for lunch. Feels good to have the house full stocked again.

Went for my first post-Maui run on Saturday. 4 miles. Headed out with the goal to "just not walk." When I focus on not walking opposed to how quickly I've had some of my best runs. Worked like a charm. My time is still on pace which I was pleasantly surprised to see. Carrying 10 extra pounds I thought I'd be a bit slower, but no!

So far this Bikini Series is more about rolling with what life throws at me and focusing on one thing at a time.

#BikiniSeries Vision Board☀

The first week of the bikini series is coming to an end. How did you do? Did you stick to your goals? Did you make progress with your workouts? What are you most proud of?

We got back from a blissful 2 week holiday in Maui last week. I had the best intentions to give myself a day to recover from the redeye and then get right back into the workouts, meal prepping, etc. Welp just that didn't happen. I couldn't find the energy - and I know, "get moving and the energy will come..." Turns out I needed a week to recover. How do those people get themselves back into the gym the next day!?

I have been on track with my nutrition. Okay, there still have been a few treats, but it's no longer an everyday thing. Something that has helped me from slipping back into vacation mode is my vision board. As part of the Bikini Series K&K have challenged us to make a vision board. I'd made digital ones in the past but that just doesn't cut it. I need to see the images everyday. They act as a reminder of what I want to achieve, how I want to feel and what I need to do to get there. These photos are now tucked into the frame of my bedroom mirror so I can see them first thing in the morning and last thing at night. 

The 3 things I want to accomplish by the end of the bikini series are: 

1. feel comfortable in my skin 
2. consistently practiced healthy habits 
3. feel energized every day!