link love - the proverbial lion

Did you hear!? Orange is the New Black is back June 6th!! Just don't read the whole article - there are spoilers.

Ariana Grande - problem <- I just love songs with saxophones in them. Brass Monkey anyone? So catchy! When I was in university our favourite club to go dance at had a live DJ and sax player. It was awesome... until it got shut down. Why does that always happen to the good ones?

smoking is just as bad as not moving <- this article has gotten me off my butt for a lunchtime walk every day since I read it.

to age well, walk <- just incase you weren't convinced. Running is my current thing but I totally intend on being one of those old ladies in the walking group who does thai chi and has a prize winning rose garden.

Also, have you heard this song yet? It's my new jam. And another way to keep this body in motion - cause I can't sit still and listen to this song...

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"No. 9: Every 2 weeks do a long duration run... this will only work if you don't run like a total muppet."

~ Alex Myall How to get a six pack

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seawheeze in 3D (we’re not kidding) <- I didn't love the SeaWheeze shorts design when I first saw them this year... but they've grown on me. So I guess we'll be the heard of zebras running fro the proverbial lion come Aug 23rd.

more running posts...
10 Marathon Training Secrets Every New Runner Should Know <- I think smiling is the most important ;-)

13 Mistakes Half Marathoners Should Avoid <- can you guess which one I'm guilty of?

How to NOT Freak The F Out Before Your Race <- I've already had one SeaWheeze dream where I missed the package pick up...

5 electrolyte brands put to a taste test <- lulu has done the work for us, though they didn't test my favourite - nuun.

sports nutrition should we stop talking calories? <- yes! focus on the good and there wont be anyroom for the junk.

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"You can have any food at any time. It's always available to you. Food is abundant. Even on Mondays."

~ Jill Coleman

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When you're having cravings do you reach for sweet or salty? I'm a sugar girl... my jaw dropped when I read Joy's post negative effects of sugar. I had no idea the average Canadian consumes just under 1cup of sugar a day. It should be more like 6 tsp (9 tsp for men).

Looking for some healthy treat inspiration? I did a bananas for dessert post earlier this week. ombre sorbet & mint chip ice cream k&k just shared 2 guilt free ice cream recipes. I'll be trying them next week if my sweet tooth hits again. Or maybe some skinny double chocolate chip protein muffins... or {secretly healthy} s'mores chia pudding.

more healthy eats...

coconut milk pineapple maca ginger smoothie

cauliflower rice burrito bowl

cilantro lime chickpea salad

Oh, and I really want this. Fruit infused water, iced teas, iced coffee, oh the possibilities. My birthday is coming up...

Experts recommend at least 150 min/week of moderate exercise. Do you think this can negate a sedentary job?

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image via

bananas for dessert?

Maybe it's because my mileage is increasing. Maybe it's the time of the month. I've been craving sweet things like crazy. We'll blame it on the hormones. 

There was a time where I would be raiding the candy aisle, adding gummy bears to the brownies and ice cream that was already in my basket. 

I'm still a sugar girl but now I tend to crave naturally sweetened foods. Don't get me wrong though - I don't want something that tastes "healthy." Just something that wont leave me raiding the kitchen for more sugar an hour later. 

Enter the humble banana. I'm sure you're already familiar with the health benefits - so I won't bore you with facts. Besides, we're here to exploit it's sweetness. Add heat and the sugars intensify. Freeze then blend and you have nature's ice cream. Ever tried caramelizing slices of bananas in a little butter or coconut oil? You should.

My 3 go to banana based desserts:

s'mores banana boat <- these have become a stable summertime dessert. The best part - it can be made on the grill, over a campfire or in the oven. 

skinny rocky road banana soft serve <- I made this Monday night. Decadently sweet and secretly healthy :-) PS. mango soft serve is a good idea too. Or strawberry. I add a little almond or full fat coconut milk to get things moving.

white chocolate, coconut and banana s’more bars <- okay, these bars are a little more decadent than the other two banana desserts. The past 2 Valentine's Days I've whipped up a batch. It didn't last long. You've been warned. 

What's you favourite healthy sweet treat?

ice bathes... just like a swim in the ocean

I first read about ice baths on never(home) maker's blog. With my runs getting longer and faster I really need one to help my legs recover. The cold water refreshes my legs and negates the dreaded doms. 

That said - it is not easy to plunge yourself in. Just keep telling yourself that it's like going for a swim in the ocean ;-) Well, the ocean where I live anyways - not the Hawaiian ocean. Some things that help get me through:

1. a cozy sweatshirt
2. fingerless gloves
3. cup of tea
4. candle for the illusion of warmth
5. phone to watch the time / distract myself with instagram
6. positive thoughts

Here's what I do: fill the tub with cold water until it just covers your legs. No need to actually add ice. Sit for 10 min. I usually take a shower right after. I've read that you're supposed to wait 30-60min but it doesn't seem to make a difference for me.

How do you recover from a hard workout?

start your day positive

I love the quite of the early morning. Time seems slower, like the day is still waking up. First thing I do is open the back door. Fritz is (almost) always sleeping on one of the deck chairs. He wakes up, stretches, and greets me with a morning meow. Then we have a little pet. I tell him I love his face. If you're not a cat person I'm sorry (I'm not sorry).

Once Fritz is fed - if he has to wait too long he starts biting my toes and Achilles, just one of the hazards of living with a mountain lion - it's time for me to hydrate. I always start with 1/2 a lemon in warm water or a shot of apple cider vinegar. Do you do this? I'm not weird, I swear, there's science to back this up. The ACV has done wonders for my digestion. I chase my morning acid shot with a big glass of water.

After I hydrate it's time to caffeinate! If it's the weekend I make myself a coconut milk americano. During the week I stick green tea. My favourite way right now is to put 2 tea bags in a pot with a lemon wedge. Add the boiling water, let steep over night and drink chilled. Or have it hot once it's steeped. I've been making a pot at work too.

While I sip my beverage I love to catch up on my blogroll and instagram. Now that it's getting warmer I've been sitting on the deck while I do this. The morning light hitting my skin helps wake me up. Time to start my day. Time to cook breakfast or lace up my running shoes. Time to hit the gym, start my chores or head to work. The quiet calm has passed, until tomorrow.

I've come to look forward to this ritual. It's enough to get me to bed a little earlier so morning comes sooner.

How do you start your day?

(via)

week 1 - #SeaWheeze training has officially started!!

Are you on instagram? Look for the #tiuSeaWheeze tag. I'll be posting my check-ins there.

I'm starting to enjoy running without music. Especially outside but even on the treadmill. Weird.

I need to pay more attention to my hydration and carb levels during my long runs. Any recommendations on bloks? gels? GU? Most of them just sound so disgusting...

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"We naturally want to do the things we are best at because it serves our ego. But there is so much richness and reward in working on, evaluating and examining those weaker parts of ourselves because it opens up an infinity of possibility, a whole world to you that you've shut yourself down. Just because you're not great at it. You have to open yourself up to working on those parts of yourself that aren't awesome."

~ Jillian Michaels

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Weekly Miles: 16
#100bySummer: 60

M - 3 easy miles + pilates
T - 45 min xtrain @140-150bpm + TIU arms & abs
W - 5 mile tempo run

Okay. So. First week of SeaWheeze training did not go to plan. My neck was still really bugging me and affecting my sleep. I managed to grab a cancellation with my PT. She said one of the nerves at the base of my skull was getting pinched causing the spasms in my shoulders. No running allowed till Thursday to ensure her treatment has time to set. 

It's been really hard not to run. I feel restless. It made me realise how much of my time it takes up. I've filled my time with getting things done around the house and spending quality time with loved ones. A little break from running doesn't have to be a bad thing. 

Th - 2 mile easy run + hatha 5 mile tempo run

This run went so well! I can't even believe it. Compared to my last tempo I've come a long way in 2 weeks. I stopped for a water/walk break halfway through and that was enough to let me push hard till the end. 2 weeks ago I was questioning my decision to sign up, if I was really capable of running a half. It's okay to struggle. No panic at the 20min mark or after my first tempo mile. Woot!

F - REST 2 easy miles

This was supposed to make up for Monday, should have been 3 miles. Oopsie! Legs felt good even though I didn't have an ice bath last night. 

Sa - 9 miles

I've started looking forward to my long runs. Totally forgot to stop and pick up some fuel for my run though... so I improvised. Gummy bears it is! The 20min mark is still a struggle. After that I get in the zone and just go. It's amazing how not too long ago 9 miles would have seemed impossible. Now it doesn't even seem that far :-) 

S - vinyasa

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Week 2 according to plan is my cut back week. Mileage is 15 miles opposed to 20. I was debating adding a longer run in since week 1 sorta turned into a lower mileage week. But... I decided against it.

My #1 training goal is to get in my long run & work run. And I accomplished that. I know what an important roll rest and shorter runs plays in the training plan and rest days need to be respected. It's so easy (at least for me) to get caught up in the end goal and want to push hard, 100% all the time.

The only thing this has ever accomplished for me was burning out.

My goal of running a half doesn't start at the start line. Every training run and rest day is part of that goal. I want to enjoy my time spent pounding the pavement. I want to be present. I want to trust the process and listen to my body. I want to surprise myself with how physically and mentally strong I am. I know I won't love every minute of it - but that's part of the journey too. 

14 weeks

All goals start with a possibility. A thought. I wonder if...

I vividly remember the conversation I had a few years ago. My friend was talking about how her boyfriend was going to run a half marathon. I remembering wondering why? What drove him to sign up to run for 2hr?? Why would someone pay for that experience? I just couldn't relate. I remember thinking I could never do something like that.

Never say never right!?

I'm not sure exactly when my perspective shifted from "never" to "I wonder if..."

For the past 8 years I've run on again off again. My streaks would usually last a couple months. Then the weather would get bad, I'd lose motivation, my energy would drop... But I kept coming back. When I started I couldn't run for 5 min without stopping to take a break.

Sometime last fall everything changed. My runs became less of a struggle. I started to enjoy myself. After I felt really good. My day went better. I could handle stress better. I slept better. I was happier.

That feeling of happiness is why I signed up for the SeaWheeze... and it looks like a super fun party :-)

I usually shy away from things that I'm not naturally good at. I think most people do. Running has always been a challenge for me. But I keep going and I keep getting better.

Goals take work. Every day counts. It takes daily discipline to stay focused... I need to work on this. To just stick with my plan and consistently eat healthy so I have energy for my runs. Keeping that finish line in mind helps to make good decisions in that moment of temptation, but it still takes effort.

Something that stands in my way - my energy levels. Actually my perception of my energy levels. For years I struggled with fatigue. I spent a lot of time on the couch comforting myself with food. Getting a handle on my IBS situation, monitoring my iron levels and balancing my nutrition have changed my life. But as soon as I feel tired I go back to old coping mechanisms, telling myself I'm too tired to run. As long as I eat well and hydrate I'll have the energy to get through.

I need to let go of the strings that tie me to the past...

where I was the fat girl who couldn't...

who was too tired and afraid to try because what if she failed?

I don't need to worry. I'm not that girl anymore.... and the couch will be waiting for me when I get home.

In 14 weeks I'll be running 13.1 miles. It won't be easy. But that's okay.

a-ha

How do you undo 17 years worth of a bad habits?

When I was 13 I decided to become a vegetarian. I love animals and nice people don't eat their friends right? Also, until I learned to cook for myself I never really liked the taste of meat. Labeling myself as a vegetarian made it easier to refuse meat at dinner. I had an out. Oh, and by vegetarian I mean I lived off of pasta and cheese.

The real reason I went veg... everyone I knew who was one was willowy and thin. I wanted my body to look like  that. But I never learned to balance my nutrition properly. I’m not placing blame, I’m working through it. Vegetarianism for be became a crutch that I could lean all my picky eater habits on and eliminate foods I didn't like because they didn't fit my dogma. 

I was always hungry and tired. I felt totally depressed and struggled with anxiety. My body was crying out for protein, vitamins and minerals. Nutrients. I miss-read this cry for nutrition as hunger and gorged myself on pasta smothered in cheese. For the moment I felt comforted, but after felt worse. I was an emotional wreck. I couldn't handle any stress or change in my life. 

I knew something wasn't right and I started looking for answers. I tried all different kinds of diets, none lasted more than a week. I slid back to my old routine.

Winter of 2011 after sever abdominal pain and a trip to the hospital I was diagnosed with IBS. The Dr. I was seeing at the time told me I’d have to manage this for the rest of my life. As long as the pain didn't get any worse than things were probably fine. Um, yeah... not a good enough answer for me.

I started working with a naturopath who has changed my life. Through blood tests and by following an elimination diet we discovered that my body does better without dairy and wheat. Dairy makes me bloated and inflamed which creates low energy. Wheat causes eczema and other skin irritations. It makes sense for me to keep to a mostly wheat/dairy free diet since I feel better and have more energy. If I decide to have some cheese or bread I just need to know that I might not feel so great. Sometimes it's totally worth it. Sometimes not.

I've come a long way, but those old habits are still there. If I don’t balance my meals I’m right back to that crazy place. Now I know this was all due to blood sugar crashes. I can’t trust my intuition because it's conditioned to 17 years worth of habits that didn't make me feel good. I have to learn to trust myself again.

In the past I've focused on cutting out the bad, which hasn't worked out so well. Now I focus on the good. I want to fill my life with so much good there’s no room for the crap. I’m going to fill my kitchen with nutrient dense beauty foods. I’m going to fill my life with movement, positive people, love, cats and creativity. I’m going to create a beautiful home that feels like a retreat. I’m going to make small improvements every day. I’m going to live my best life.

This is my new lifestyle. I have to accept that it wont always be easy. Over the past 17 years I've literally programmed my brain with habits that I now want to change. It takes time to breakdown those neural pathways and grow new healthy habit ones.

Others make it look easy because they don't show the hours of work and struggle that goes into their effortlessness.

This is me making peace with where I am are right now so I can move forward to where I want to be.