Beautiful Night Run

Sometimes after work the only thing that really helps me unwind and let go over any stale energy I am carrying home from the day is a run around the seawall.

These days the timing varies from 20-40 minutes, but no matter how long, this time to myself really sets the tone for the rest of my night.

I love the seawall because I know I the route so well and have run it so many times that hitting those certain markers: Cooper's Park, Science World, the Olympic Village, Granville Island, are all little comforts to me along the way.

What do you do to let go?

Who Runs the World? GIRLS!

As per usual, the Tuesday GWA Spinners gave it their all in class yesterday...

The thing I love most about group fitness, and especially about teaching group fitness, is the way energy can be transformed in 60 minutes.  
Generally people show up to class a little sleepy... maybe they were out late the night before, were up with a baby, or are even a little hungover...
Whatever the reason, it is always amazing how things have shifted at the end of a workout- people are alert, they feel happier, they are chatting to one another and visibly appear to be more willing to take on their day.

But it is not accomplished alone and with a group of ladies only, I notice it even more.  It is the group mentality. It is that we all did it together. It is that when one feels tired, they can look out and see others pushing....  that is what is so uplifting. 

As an instructor I feel it all... and it is incredible.

Great work girls.

Set Your Intention

Do you have a goal that you have been trying to reach and find you are continually letting yourself down? 

Sometimes it helps to understand your intention behind the goal. 

If your goal is to run a marathon, but your motivation behind it is to prove to someone else that you can, then your intention is coming from a place of anger, and you will never finish that race or you will have an awful experience doing it. 

If you are trying to lose 10 pounds because you think your boyfriend won't marry you otherwise, the intention is coming from a place of fear, and you will continue to carry that weight.

The girl in the photo below is the Erica Blitz- she guided me through my Yoga teacher training and has been an amazing mentor in my life. 

She is always looking at the intention. Always questioning... "why? I know, but why? Yeah but WHY!?!"

 Seeking the real truth is never easy and it can be scary to dig that deep. Sometimes we don't want to know the real reason behind our actions. For me however, realizing my intentions are what inspire me to focus. If the intention is wrong I need to evaluate it and carry on, or drop it. 

When I first finished Ironman the natural question from everyone was, "When is the next?"... and that made my heart speed up a bit. I felt anxious thinking about undertaking another big event, but would always smile and give an ambiguous answer to cover that insecurity. 

 Then I almost signed up because I felt so much pressure... like one Ironman was not enough. But my intention to sign up was to impress others, and when I started to realize that nobody really cares, and that one is incredible for now, and that deep down I know I don't want to do it a second year in a row, I let go. I didn't sign up. And it felt so right because it came from a place of truth.   

Run the race to feel strong and empowered in your body. 

Lose the weight because you are not being true to your authentic self by keeping it on. 

Check your intention.  

16 Minute Monday

It's Monday!! Let's kick it off!!

1) Complete 30 seconds/exercise (4 Rounds) 

30- High Knees
30- Pushups
30- Squat Jumps
30- Bosu Burpees
30- Squat and Press with Bosu

2) 6 Minutes Abs: Repeat below 2x 

60 Seconds Leg Drops (Keep low back supported and legs as close to straight as possible. Slowly lower to just about the floor and then pull back up)

60 Seconds Double Crunch (Hands behind head, as you crunch draw your knees into your chest, as you lower extend your legs out)

60 Seconds Plank

Cashew/Date/Chocolate Energy Bars

Last night I whipped these bars up for Troy’s upcoming hike with 5 of his friends. And when I say “whipped”, I mean I did it in like 30 minutes. It was very easy.

There is no baking involved which is always a plus.

Here is what you need:

• 1.5 cups raw cashews   
• 1/4-1/2 tsp fine grain sea salt (I used 1/2 tsp)
• 1 cup tightly packed pitted dates  
• 1 tsp pure vanilla extract
• 4 tbsp mini dark chocolate chips (or simply chop larger pieces of chocolate)
• 2 tbsp flax seeds

1. Recipe states: “Soak dates if they are stiff or dry for about 30-60 minutes” (mine were a bit stiff and I soaked them for about 5 minutes… that is how I roll). Drain well and pat dry before use.

2. Add cashews and salt into a food processor and process for 5-10 seconds.

3. Add in the pitted dates and process until the mixture comes together 15-30 seconds. The mixture should stick together easily when you squeeze it between your fingers. If it doesn’t stick or it’s still a bit crumbly, add a very small amount of water (1 tsp at a time) and process it again.

4. Add the vanilla, flax seeds and chocolate and pulse until combined.  

5. Recipe states: “Line an 8-inch square pan with 2 pieces of parchment paper, one going each way (this makes it easier to lift out)”… I don’t have parchment paper so used saran wrap. Place mixture in the pan and press down starting in the center so that it spreads out. The more you pack it down the better the bars will hold together. “Roll out with a pastry roller if you have one”… I definitely DON’T. Things seem fine.

6. Freeze for at least 15 minutes and then slice into 10-12 bars. Wrap in plastic wrap or tin foil and store in the fridge or freezer. Feed to your loved ones J

Make the Commitment

Over the last few months… ok 5 months…I have been enjoying a fitness regime that is completely carefree and flexible. Coming from the Ironman program where every workout counts, this has been a really nice change of pace. I decide when I run and how long I run. I decide when I bike and how many km I bike. I decide to teach more classes, or go to other people’s classes, or even get rid of my classes! I stretch… I downward dog… and I sweat it out in Hot Yoga. I decide when I go for a swim at the aquatic center- for 5 months I have decided on never.

However, a little over a month ago I came to realize that without a goal, I have found my training to be lacking. Like I was 1 foot in, 1 foot out. Not committed to anything, but still wanting to feel that same sense of accomplishment with my physical self.

Sometimes being 100% in is the easiest way to live. And 99% can be really tough.

When you are 100% it’s a no-brainer. You just go for the run, put in the hours, feel great at the end. It is such a simple equation.

99% leaves room for humming and hawing… “Should I get up and go to the gym?” … “Should I watch the Real Housewives or bust out an hour on my bike?”… Too many choices!

At 100% you are fully committed, which makes the choice easy, because there isn’t one.

When you make training a must you sign up for the race.

In so many areas of my life I am beginning to see that half measures (even 99%) are not only not enough, but they are harder than just committing and being all in.

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Kate Pecknold is now Registered
for Oliver Half Ironman Triathlon in the Individual .

Music. Motivation.

My GWA girls really kicked butt in spin this Tuesday... I have been getting lots of inquiries about the music I played in class, so wanted to share on here... 

(My personal favourite right now is "I Knew You Were Trouble"- the workout remix of Taylor Swift's new song- so good!!) 

 (Life is a Highway and Cheers on twice b/c of picture)... 

love love love this!

Healthy Snacking

Working a demanding job where time is ALWAYS of the essence, it is super important to be ready for those moments in the day where the blood sugar starts to dip and all you can think about is eating a _____ (Insert:cookie.chocolate.candy.chips... )

When we have no time we tend to revert to those easy items, and running across the street to grab that oversized blueberry muffin feels like the only thing that is right in the moment.

I admit I am not always prepared in these circumstances, and have found myself in line at Starbucks during that midday slump looking at the Island Oat Bar and thinking it’s a good idea…. It never is.

BUT- when I do have my act together and plan the night before, I feel so much better because I have a healthy option that keeps me from giving into that sugar craving and the inevitable crash.

Here are some easy snacks that you can prepare and have on hand at work:

-         10-15 Almonds (We have a bunch of pre-packaged ones at work which are perfect for someone like me… I could probably eat a whole bag if left unsupervised)

-         An apple with cheese or peanut butter

-         Small can of flavored tuna with cucumber

-         Oatmeal or soaked oats… On a really long day or big fitness day I make two of these- 1 for morning, 1 for afternoon

-         Banana, Spinach, Protein Powder Smoothie

-         Green Juice

-         4-5 Prunes

-         Slice of whole wheat or Gluten Free bread with avocado

-         2 Rice Cakes with Peanut Butter

-         Crackers and Hummus

- A Banana 

- Pre-cut carrots with hummus or tzaziki 

 Let's face it, it’s usually not that we can’t think of these things on our own, but being prepared and organized takes effort. Decide to make this a part of your routine and see what kind of changes you feel.... 

Detox Salad... thank you Whole Foods

This salad is recreated from the Whole Foods Detox Salad... the blended up broccoli and cauliflower make this a seriously filling meal and combined with the cranberries  and nuts is super delicious.

You need:
- 2 heads broccoli
- 1 head cauliflower
- 2.5 cups shredded carrots
- 1/2 cup sunflower seeds
- 1 cup cranberries
- 1/2 cup chopped parsley
- 1/2 cup raisins (if you want)
- 4-6 tbsp. lemon juice
- salt and pepper to taste
- Pure Maple Syrup to drizzle... this is what they use at WF, but I used a tiny bit of balsamic and called it a day. Your choice.

You Prepare: 
1- In food processor: broccoli, cauliflower and carrots... Or chop into small piece and put all in a big bowl.
2- Add everything else
3- Drizzle with Maple syrup or balsamic vinegar

In a nutshell: vegan. gluten free. oil free. soy free. 

What a salad. 

just a suggestion...

FJ Tips to Travel

Today is a travel day which always makes me feel a bit antsy.

There is nothing more annoying to me than having to just sit... for any period of time.
Wouldn't it be amazing if planes came with a yoga studio!?!

Although it is only 5 hours, I always feel just  a touch more unhealthy whenever I get off a plane... with that in mind I am taking steps this morning to ensure I feel as good as possible when I land this evening.

1- I am hydrating a lot... plan to take a BIG water bottle onto the plane!



2- No plane food. I have already decided on this... sometimes I think that the soggy sandwich will taste good (it never does), or I am really hungry and buckle under the pressure... This will not be happening today.

3- Healthy Breakfast: soaked oats with banana, chia, hemp seeds, a few nuts/raisins and rice milk.

4- XL Juice this morning and enough for a quick shot of nutrition right before I leave the house. Double juice, double health.



5- Fitness before I go... I am definitely going for a run before I leave today, as this will  mentally help me with the prolonged sitting.



6- Make sure that I get out of my seat, stand and stretch a few times. 

7- Pack some vitamins for the plane... In my bag: C, D, B, a probiotic and Omega 3's. Necessary.


I think these 7 things, along with a couple of movies and maybe a nap, should keep me feeling great when I land. Bon voyage!

Blend Baby Blend!

1 c. coconut milk

1 c. of ice

1 banana

big handful of spinach

1-2 tsp organic maca powder

1 tsp organic peanut butter

Food Fit for a Warrior!

If you have never heard of Maca Powder and/or are hesitant to try something new with your usual smoothie routine, get ready to add this super food into your blending repertoire. 

Maca root is a potato-like vegetable that is nutritionally dense and contains high amounts of minerals, vitamins, enzymes and all of the essential amino acids. Ground down into powder form, it is an ideal supplement to add to your daily dose of nutrition. 

Not only does Maca provide a quick supply of  energy to the body, increase endurance, relieve menstrual symptoms and act as an antioxidant, this powerful plant also increases fertility, helps heal wounds faster, and regulates hormonal imbalances in the body. Many athletes also take maca to help with healing muscles more rapidly and increasing muscle mass... it's actually marketed as the Incan Superfood! So major!!! 

Add 1-2 tablespoons in your next smoothie and enjoy the benefits of this amazing, natural supplement. 

The Dirty Dozen Vs. The Clean Fifteen

It can be overwhelming and expensive to buy organic.  Fortunately not all of our fruits and veggies need to be organically grown in order to be considered relatively safe.

Below is a list of the Clean Fifteen and the Dirty Dozen. The D12s need to be organic as they are the fruits and vegetables sprayed with the most pesticides. The Clean 15 are those you can get away with buying non-organic.

Sometimes the healthiest choice is not always the most economical, but if you can save some money on the one side and splurge on the other, you are doing the right thing for both your health and your wallet.

The Dirty Dozen: 

1- Peach

2- Apple

3- Bell Pepper

4- Celery

5- Nectarine

6- Strawberries

7- Cherries

8- Kale

9- Lettuce

10- Grapes 

11- Carrot

12- Pear

The Clean Fifteen: 

1- Onion 

2- Avocado 

3- Sweet Corn 

4- Pineapple

5- Mango 

6- Asparagus

7- Sweet Peas

8- Kiwi 

9- Cabbage 

10- Eggplant

11- Papaya

12- Watermelon 

13- Broccoli 

14- Tomato 

15- Sweet Potato 

For more information about this list, check with website: http://ww2.foodnews.org/

Commitment

"Successful people adhere to the 'no exceptions' rule when it comes to their daily disciplines. 

Once you make a 100% commitment to something, there are no exceptions. 

It's a done deal. 

Nonnegotiable. 

Case closed.

Over and out."

- Jack Canfield from The Success Principles 

Falafel Salad

Sometimes cooking dinner after a long day at work is the absolute last thing I want to do when I get home at night… I remember why I used to eat eggs so often when I was living on my own.

But the other night I decided to dig deep and pull out the old food processor to make a salad with a twist: The Falafel Salad. 
I have to say it was well worth the use of equipment, and actually very simple to do. Remarkably I had many of the ingredients already in my kitchen- which is uncommon and signals to me that my “Martha Stewart” skills are truly being developed. 

If you’re like me, seeing two separate recipes in a blog post usually makes me flip to the next… but please do not be dissuaded- the dressing is very easy and the food processor is already out, so you may as well just do it. As my British Mom would say, “in for a penny, in for a pound.” 

Here is what you need:

• 1 Large can of chickpeas (540 ml)
• 3 large garlic cloves
• 1/2 cup red onion, roughly chopped (save some for the salad)
• 3 tbsp fresh lemon juice
• 1/4 cup packed fresh cilantro
• 1/4 cup packed fresh parsley
• 1/4 cup ground flax
• 1/4 cup breadcrumbs (I used gluten free crackers crumbled up instead of bread crumbs)
• 1/2 tsp ground cumin
• 1/4 tsp red pepper flakes, optional
• 1/2 tsp fine grain sea salt, or to taste

1. In a food processor, with the processor running, drop in 3 garlic cloves to mince and then add about 2 cups of chickpeas… (You need to leave some whole to stir in later). Add the onion, lemon juice, and herbs. Process until just combined, but so that it is still kind of chunky and with some texture.

2. Scoop the mixture into a large bowl. Stir in the ground flax, breadcrumbs, cumin, reserved chickpeas, and salt and pepper to taste. Shape into patties, about 1/4 cup each and really pack the dough in tightly so it holds together.

3. Make your salad: Mine was super simple and included chopped spinach, big chunks of tomato, a big chunks of cucumber, red onion and some a pre-cooked salmon fillet that I just cut into small pieces. 

4. Grease pre-heated skillet with olive oil and cook the patties on medium-high heat for about 5 minutes on each side, or until golden.

5. Drizzle with Lemon Tahini Dressing (Combine the below ingredients in a food processor until smooth. Makes just under 1 cup)

•  1/4 cup Tahini (This took forever for me to find in Choices… turns out it was in the Peanut butter aisle)
• 2 garlic cloves
• 1/2 cup lemon juice (about 2 lemons)
• 1/4 cup Nutritional yeast or a bit more, to taste
• 2-4 tbsp Extra virgin olive oil, to taste
• 1 tsp kosher salt + freshly ground black pepper, or to taste
• 3 tbsp water, or as needed

Wednesday Workout!

Good Morning!
Today's class was a real doozy...

Here is what we did:

DRILL #1
3 Rounds @ 40 Seconds/Interval 
1 Round @ 60 Seconds/Interval 
1- Bosu jump ups- Sit on Bosu with feet hip distance apart, squeeze your abs, stand-up and jump.
2- Bosu Knee Drives- Come to a push-up position with your feet on the bosu, drive your right knee to right elbow and repeat on the left side.
3- Star Jumps- Keep your feet together and drop your hips so that your hands touch the floor, spring up and open your arms and legs into the shape of star.
4- High Knees

Tabata Interval:
20 seconds split jumps: 10 seconds High Knees x 8 Rounds

DRILL #2

3 Rounds @ 40 Seconds/Interval 

1 Round @ 60 Seconds/Interval 

1- 4 Ski Jumps: 1 Burpee- Move laterally side to side by jumping from one foot to the other. If possible bring your whole hand to touch the floor on every jump. On your 4th jump do a burpee.
2- Back Lunge and knee drive jump (3 left/3 right) Repeat.
3- Power Jacks- Deep squat as your feet come apart.
4- Frog Jumps- Start in a push up position, jump forward so that your feet come to the outside of your hands. Jump back.

Tabata Interval:
20 seconds floor touch and jump: 10 seconds Butt Kicks

Morning Habits

After burning over 700 calories in spin today breakfast tasted reallllly good.

As a creature of habit and routine, I generally eat one breakfast for months before switching and right now I am into a gluten-free version of “Overnight Oats”...

Every night before bed I mix the following:

-         ½ cup of buckwheat

-         1 tbs Chia Seed

-         1 tbs Hemp Hearts

-         1 tbs ground flax

-         ½ a handful of dried cranberries or raisins

-         1 dollop of peanut butter

-         1 cup of Rice milk

Overnight everything soaks up and mixes together and is so good the next day. With the combination of protein and fiber, this breakfast also keeps me full at least for a couple of hours. 

Completed with a green juice and an Americano I have to say my morning routine is pretty perfect. 

Core.

Feel unmotivated by your current abs routine? 

Repeat the following circuit 2-3 times, holding each exercise for 60 seconds to mix it up and blast those abs! 

1- Leg Drops

2- Side Jack-Knife (Make sure you do both sides) 

3- Jack-Knife

4- Bicycle 

5 Benefits of Flaxseed

1- Flaxseeds are a great source of fibre and act as a natural laxative. I like to think about it as an exfoliation of your intestines, but that might be an over-share :)

2- Contains Omega-3 Fat which your body does not produce on its own- benefits include reducing inflammation, preventing fatigue, and keeping nails and hair healthy and strong.

3- Ground flaxseed helps lower cholesterol and regulate insulin levels.

4- Flaxseeds are a good source of magnesium- benefits include keeping your blood circulating smoothly and building/strengthening bones.

5- High concentration of lignans which are found in plants and may help prevent against certain types of estrogen dependent cancers such as breast cancer. 

Saturday...

Taking a rest day away from major fitness and the gym is a definite MUST and something that is very challenging for me. But because I know that giving the body a break is not only ok, it's actually incredibly important, I gave myself this Saturday to just chill out ... 

The morning started off slow. 1030am wake up ( hours later than normal ), a leisurely walk across the street for an Americano, followed by a really yummy breakfast: Peanut Butter Banana Oats.

After some major house organization I met up with Lauren for a Hot Class at YYoga... it was packed, sweaty and felt amazing. 

What is your favourite thing to do on a Saturday?

Peanut Butter Banana Oats 

Ingredients:

• 1 large very ripe banana, peeled and roughly chopped
• 1 tsp coconut oil
• 1/2 tbsp natural peanut butter
• 1/2 cup rolled oats
• 1/2-1 tsp chia seed (or ground flax)
• 1 cup almond milk
• 1 tsp ground cinnamon
• 1/8-1/4 tsp ground nutmeg
• pinch of salt
• 1 tsp pure vanilla extract
• toppings: So many options: heaping 1/2 tbsp peanut butter, nuts, cinnamon, pure maple syrup, honey, yogurt 

1. In a medium-sized pot over medium heat, cook the banana and non-dairy butter or oil for about 5 minutes, stirring frequently.

2. Stir in 1/2 tbsp peanut butter, and add the oats, chia, milk, spices, and a pinch of salt. Whisk well until combined.

3. Bring to a low boil and then reduce heat to a simmer, stirring often for 8-10 minutes. Remove from heat and stir in vanilla.

4. Scoop into a bowl and top!