Thursday, March 28, 2013

Wednesday, March 27, 2013

Earn it

4 Shoulder Touch: 1 Push-up: 1 Jump Up
Dead lift: Shoulder Press (Heavy weight)
4 V-Raise: 4 Squat Jumps (Light weight)
1 Floor touch Jack: 1 Floor touch Star Jump

Repeat 5 Times @ 30 Seconds/Exercise

Tuesday, March 26, 2013

Edamame Hummus

 I am a huuuuuuge fan of hummus and can pretty much put it on any dinner dish and be completely satisfied. Actually, if you are someone who doesn’t eat cheese, hummus is a great alternative to add some creaminess to your meal.
This recipe substitutes edamame for chickpeas so you still get the protein, but with a kiss of green J

-         500g (1 bag) frozen organic shelled edamame
-         2 garlic cloves
-         3-4 tbsp fresh lemon juice
-         ¼ cup of tahini
-         2-4 tbsp water to thin as needed
-         1/2- 1 tsp fine grain sea salt or to taste
-         ¼ tsp ground coriander
-         1/8th tsp cayenne pepper (optional)
-         Garnish: Smoked paprika, freshly ground black pepper, Extra Virgin Olive Oil, Edamame

1-     Thawed edamame- simmer in a pot of water until heated (follow instructions on bag). Rinse and drain before using. You can remove the skins for a smoother spread, but it is not necessary. Set aside a few beans for garnish **
2-     With motor turning on food processor, drop in 2 garlic cloves to mince.
3-     Add edamame to processor and process until somewhat smooth
4-     Add lemon juice, tahini and water and process again until smooth.
5-     Add salt to taste along with optional cayenne pepper, paprika and black pepper. Process until combined.
6-     Serve and garnish as you see fit. Serve with crackers, chips, pita… anything.

Friday, March 22, 2013

Ready for the Weekend!

40 Seconds per Exercise/4 Rounds:
  1. 3 Steps over hurdle
  2. 3 Power Jacks: 1 Burpee
  3. Push-upà Opposite Toe Touch
  4. Forward Leap Jumpà 3 Low Jacksà Run back
40 Seconds per Exercise/4 Rounds:
  1. Back Lunge and twist (Use weight to twist in the direction of whichever foot is forward)
  2. 3 Squat Jumps:1 Tuck Jump
  3. High Knees
  4. Jump-Ins (Left and Right)

Thursday, March 21, 2013

Green Juice

Troy is leaving for Fort St. John this weekend to play in a pretty major hockey tournament with the Powell River Regals and so like any good girlfriend I made an "EXTRA GREEN" Green Juice this morning  for him to charge up that body before he goes.... I also made sure to serve it to him in his manliest beer mug- just for effect. 
For me, this juice re-alkalinized by body after a sweaty hot yoga class this morning. 

Full bunch of spinach 
Full head of romaine lettuce 
Full head of kale 
1/2 bunch of celery 
1 Orange 
1 Grapefruit 
1 inch stalk of ginger 

Wednesday, March 20, 2013

Rihanna - Stay ft. Mikky Ekko

Love this song... throw it into a yoga practice or download the faster remix for a run...

Tuesday, March 19, 2013

My Practice

This being human is a guest house. 
Every morning a new arrival. 

A joy, a depression, a meanness.
Some momentary awareness comes as an unexpected visitor. 

Welcome and entertain them all. 
Even if they're a crowd of sorrows, who violently sweep your house empty of its furniture. 
Still treat each guest honourably. He may be clearing you out for some new delight. 

The dark thought, the shame, the malice- meet them at the door laughing and invite them in. 

Be grateful for whoever comes, because each has been sent as a guide from beyond. 

Monday, March 18, 2013

Motivation Monday

If you are going to do one thing...
You have to make the mind run the body.


Never let the body tell the mind what to do. 

 The body will always give up.
 It is always tired in the morning, noon, and night. 

But the body is never tired if the mind is not tired. 

Friday, March 15, 2013

Find Your Greatness.

Somehow we've come to believe that greatness is only for the chosen few, for the superstars.
The truth is, greatness is for us all.
This is not about lowering expectations; it's about raising them for every last one of us.
Greatness is not in one special place, and it's not in one special person.
Greatness is wherever somebody is trying to find it.

Thursday, March 14, 2013

Back in the Flow

This weekend I got back on track with my yoga practice after taking a month off.

I don't really know what made me stop going... well that's not true, I stopped going because my membership was up and recommitting to that monthly fee is ... a commitment.
But the Sunday Hot Class made me realize that I am beyond getting bang for my buck in this investment. Every stretch literally made me feel like I was opening up spaces in my body that were clenched and needed to expand, and the clarity I receive from that sacred space- the yoga mat- provides me room to mull over whatever it is I need to mull, and allows me to drop whatever garbage I am carrying around.

It was a reawakening... a reclaiming... And exactly what I needed to confirm that yoga is a permanent piece of my life. What is something you need to reclaim?

Wednesday, March 13, 2013

Tuesday, March 12, 2013

Workout Boost. Juice

I love juicing... I love it even more when friends get a juicer and start demanding recipes of me :) 
Since I tend to just throw things in at random, the request sets me perusing through various resources where I inevitably find some very yummy concoctions.  Here is a really good one for before a workout as the beets, apple and carrot will provide your body with a kick of natural sugar, and the cucumber and celery will alkalize your body and diffuse some of that sweetness. 

You need: 
2 beets 
2 carrots 
1/2 an apple 
1/2 a cucumber 
6 celery stalks 
Chunk of ginger (if you like the idea of 'spicier' tasting juice, one with some kick, up the ginger) 


Monday, March 11, 2013

Motivation Monday

I recently read an article that said if you are planning your week out on Monday morning, you are already behind the eight-ball and that Sunday is truly the best day to plan in order to be most successful.
I probably fit somewhere right in between there, as I normally set my intentions for the week on Monday morning by physically writing them down, whereas Sunday I sort of have a loose idea of what I aim to achieve.  I know this post might be a day late for some, but just some food for thought. 
What do you have planned this week? Are you ready for it?! 
Let's all make it a great one. 
Ready. Set. Go.

Thursday, March 7, 2013

Off My Chest

Last week I completely fell off the “being organized” wagon… which rationally I know is ok. It’s ok to not have everything in life planned all the time. But part of what really makes me tick and be successful is maintaining a rhythm that keeps me on track- keeps my mind on track, my body on track, and let’s face it, my emotions on track. Staying really organized so I can fit in all the amazing pieces of my day without getting overwhelmed is key.
If I’m in a slump or feeling a little low,  a run or some yoga will usually perk me up… but I mean, so will vacuuming. Weird right?

Anyway, last weekend I did ZERO prep on anything- no groceries, no veggies for juice… nothing. I watched Grey's Anatomy and Scandal in excess. I ate chocolate every night from Friday-Sunday.
And when I woke up Monday morning that all really stressed me out. 
I know that some people might read this and be like… CHILL OUT! And don’t get me wrong, I say it to myself every once in a while too, but the truth is, when you know who you are and what makes you happy, I mean, you really just have to embrace it.

I love to relax and I don't eat healthy all the time.
I know it's ok to eat some chocolate every once in a while.
Those things just don't set me up to be as "prime" as I could be.
You know?

Anyway, I just really needed to get this all off my chest- I am sure I am not the only one who has ever felt the pressure to be perfect... right!? Plus having a blog called "Fitness Junkie" when I am being a junk food junkie, makes me feel like a bit of a fraud. 
So I am coming clean- ok?

Here is how I have made this week better: 
1-     Washed and prepped veggies for juice 

2-     Ensured I have my training plan for the week in place.  
3-     Planned my dinners in advance so I don’t resort to sushi. (I ate sushi THREE times last week)
4-     Got to bed early
5-     Chilled the heck out

Thanks for listening. It took me 4 days to have the courage to actually post this.

Wednesday, March 6, 2013

Wednesday-Ironman Week 1

Last week was my first week of Ironman training and it went really well- I like the focus of being on a routine and I tend to feel more grounded when I am working in these kind of 'constraints.' 
Here is an overview of what I did:

60 Minute Strength and Conditioning class at GWA 
60 Minute Spin on bike 

60 Minute Spin Class  (taught) 
60 Minute Run @ 11.7km/hour pace 

60 Minute Maxed Out (taught) 
1000 meter swim 

45 Minute Run 

60 Minute Maxed Out (taught) 
40 Minute Spin (taught... normally wouldn't do this, but helped a friend out by subbing her class) 

Was supposed to run- rested instead... 

1 hour run

Tuesday, March 5, 2013

Yoga Quickie

1- Standing Forward Fold- keep knees softly bent and let head hang heavy... bend your knees so much that your belly drapes over your thighs.
2- 1/2 Moon Pose- As your body bends to the right, think about pushing your hips over to the left in order to elongate your side body.
3- Three Legged Down Dog- Focus on pressing into the floor here and bend the knee of whichever leg is in the air. When comfortable, start to stack your hips one on top of the other in order to open up the hips.
4- Low Lunge with a twist- Your back knee could also be on the floor here for more stability.
5- Low Lunge- Press the hips forward and start to arch back for a mini back-bend.
6- Triangle Pose- Work to keep your legs engaged by drawing the inner thighs together.
7- Plank Pose- Perfect alignment of shoulder over elbow will help you stay up longer. Draw your bellybutton towards your spine to tone.
8- Yogi Squat- If the soles of your feel come up off the ground here, roll up a mat to place underneath for support. Use your elbows to press into your inner thighs to open the knees up. Keep chest up and shoulders back.

Friday, March 1, 2013

Your Brain is 90% Water

.... Need another 10 reasons to drink one of nature's most important elixirs? 

1- Transports nutrients and oxygen to cells 
2- Helps the body absorb nutrients more efficiently 
3- Satiates hunger 
4- Helps with digestion 
5- Keeps joints moisturized and lubricated 
6- Detoxifies the body
7- Helps with weight loss both by reducing appetite and flushing the body out 
8- Moistens lungs to help with breathing (we lose 1-2 pints of water every day just by exhaling!) 
9- The human liver is 96% water and needs the H2O in order to metabolize fat (think about that the next time you overwork your liver with a night out drinking...) 
10- Gives you energy (it is estimated that more than 80% of the population experiences fatigue due to minor dehydration

How do you know if you're dehydrated? 
Dry skin, constipation, muscle cramps, tiredness, migraines and even mild depression! 

How do you get it all in? 
8 glasses of water is the rule and that can seem like a lot. 
I break it down by making sure I drink at least 3 water bottles/day (1500 ml), plus for every 1 hour of training I replenish with another 1-1.5 bottles (500-750ml). 

Generally I have 2 cups of herbal tea/day (1 in the afternoon and 1 before bed)... plus I always have a glass of water "on the go" when I am at home... 

Make water a part of your routine. .