Recovery Day

All my alarms worked this morning and I was on the bike by 6:15am.  My whole body could feel that last two days of workouts.  So getting on my bike felt great.  I rode for only about 20 minutes, and then hit the shower.

I thought since I haven't been on my spin bike in a while, I would start with just 20 minutes of work, 5 minute cool down.  That was enough for today...sort of.

After my children were off to school and the little daycare girl arrived, her and I went for nice 35 minute walk.  Pushing a stroller is a lot harder because you can't swing your arms when you walk.  But at least with her in the stroller I could walk at a much quicker pace.

A nice Spring walk through the trails.

Today's food...

Breakfast: Protein Shake with Hemp & Quinoa Toast and Natural Peanut Butter

Snack: Pineapple and Walnuts

Since I had cut up a fresh pineapple last night for snack, I thought I would have some for snack today too.  No sense letting it spoil. 

Lunch: Salmon with Quinoa and Cucumber, Tomato, Onion & Red Pepper Salad
I had some leftover salad and quinoa from last night's dinner, it was perfect to eat with my salmon.

I LOVE salmon!  But you already know that if you have followed me on this journey.

I cooked up some salmon for myself and the daycare kids.

It was so good!

I decided that I would wait until after dinner to have my other snack.

Dinner: Steak with Cauliflower Mash and Steamed Snap Peas

Now steak was not on the list of protein sources...BUT...I had bought it before I got the lists.  

I couldn't just let it go to waste.  

It was delicious.

Snack: Cottage Cheese with Mango

Use up what you have on hand.  Mix and match it up with different ingredients so that your foods get used up in the current week.

Along with the food that I eat during the day, I have been drinking about 12 -15 cups of water each day.  Most of it is lemon water.  Needless to say trips to the bathroom have been quite frequent.

Must get to sleep now.  Day 3 CX-T Find Your Fit Challenge workout in the morning.

Remember to find out more information about this challenge or other training sessions that Chris provides, email Chris at cxtpersonaltraining@gmail.com

Good night

Trina

Week 1 Day 1 CX-T Find Your Fit Challenge

Well today I climbed up the first step of the ladder out of the pot hole I have been stuck in.  The ladder of the CX-T Find Your Fit Challenge.  I will not be posting the workouts as they are not mine to share.  I can let you in on a few moves here and there, but the full program can be obtained by contacting Chris at cxtpersonaltraining@gmail.com  It is a 6 week online challenge.  It started today, so hopefully if you are interested, it's not too late to start(but contact Chris to find out).

Last night before going to bed I added a workout timer app to my iPhone.  It was just a free one, but you could also purchase the Pro version instead.  Before my children went to school, I inputted the exercises into the timer.  Well I forgot to add in one segment of the workout...duh.  So after I came back from the school bus stop, I did it all again.  The app is called Seconds.  With the free version you can't save workouts, so I decided to purchase the Seconds PRO version.  SO...I had to enter all the exercises again.  By this time I was already worked out(just kidding Chris).  Everything was entered, my gear was gathered(almost all of it) and I was ready to begin Day 1.

Here is a screen shot of the correct input into the Seconds Pro app.

Now as far as my equipment, I pulled out what I could without unpacking the entire closet.  I could not get to my workout bands so I improvised for the Pull Downs.  I used 10 lb dumbbells to start(for the first set), and then switched to 8's as I started to fatigue.  Which didn't take long.

Here is a shot of the equipment that I used today...

Ah...I forgot to take a picture of the substitute for the PVC move.  I used the plastic tube from my Dyson vacuum.  Hey when you have to get it done, you use what you can.

Just like this next piece of equipment...

This is what I used for my Box Jumps.

Don't laugh, I know that it's not that high, but at least I did it.  I can always place some planks of wood on top of the deck to increase the height.  I could use the stairs, but I have always been a bit scared of jumping on the steps.  They just don't seem deep enough to get your foot on.  The last thing I need to do now is break a leg by jumping up 2 or 3 steps.

So for now I will use our deck out the back.

With workout 1 under my belt, it's time to move on to food...

Breakfast: Toast and Natural Peanut Butter with a Protein Shake

It doesn't look like much, but it was filling and satisfying.  The peanut butter I used was some that I made myself.  Just peanuts ground to a semi smooth texture.  No sugar added!

By the time I finished breakfast and had my shower it was almost time for my first snack.  And for my snack I had...

Raspberries and Walnut Pieces

As I was eating my snack, I input my exercises for Day 2 into my Seconds Pro timer app.  I'm all ready for an early start tomorrow morning.

Lunch: Chicken Salad

Now today's salad was part leftover from my Pita Pit salad from dinner last night.  I cooked up some fresh chicken to top off the leftovers.

Afternoon Snack:  Protein Shake

Dinner: Chicken with Brussels Sprouts & Carrots and Sun dried Tomato & Basil Spaghetini

I thought I bought brown rice pasta on the weekend and was set to make this exact dish with that.  Well I picked up the other one instead.  It was good, but not great.

Day 1 of workouts and food is done.  My children have high jacked my laptop, but I have retrieved it once again and have been able to spend the time to write this blog.  I am feeling like that Healthier Version of Me is starting to wake up once more.

I put some batteries in the scale this morning and stepped on it.  Before I did, I took a guess at what number I would see.  I changed it to 5 lbs higher.  I was out by 0.8 lbs.  I am not yet ready to share this number with all of you, and I hope you understand.  I think the scale was part of my downfall over the past year.  I was afraid to get back on it and see a not so nice number.  Yes, I am kicking myself in the A$$ right now.  Now I really have my work cut out for me.  Let me get the number down a bit before I post it.  I know this might be a chicken type of move, but it is tough putting yourself out there when you are not feeling great about it all.

When my husband go home from work today, I told him that people always comment on when a person loses weight.  Yes, it might not be very nice, but people should be able to tell others when they have put weight on and question them on why that has happened.  Maybe that is the HELP that they need.  I know we live in a society that tells us that we should love ourselves just the way we are...BUT...I loved myself more when I was a Healthier Version of ME.  I will feel that love again I know.  I am strong, and I know I can do this.

I'm going to bed early tonight so that I can get my early start in the morning.

Until then...Stay Strong!

Trina 

  

Catching Fire 30 Day Challenge

As mentioned in my last post, I have started a new challenge.  Since I workout at home all the time, unless I'm out running, I like to find challenging workouts that are easily done from home.

I came across this 30 Day Challenge that was posted on YouTube during the month of January.  I wasn't ready to start the challenge then, so I subscribe to the channel and decided I would start it when I was ready.  Well this past Saturday I was ready, and I began.  The great thing about this workout challenge is that each session is ONLY 12 minutes long.  Who can't fit in 12 minutes into their day. 

Below is the challenge...Catching Fire 30 Day Challenge Day 1

I have done Day 2 & 3 so far.  Today was to be Day 4, but after feeling really rough with this cold I have, I took today off and will resume tomorrow.  Day 5 is REST DAY, but I will switch it up.  I am feeling much better and with another good sleep tonight I will ROCK Day 4 on Day 5.

Now there is some equipment that Melissa and Rita use in these workouts and it can be purchased from the online store, but I have been improvising with what I have at home.  If I can't actually do the same thing that they are doing, I will do something else just to keep moving.  I don't have the extra money kicking around at this time to purchase the same equipment they use, so I will do what I can, with what I have.  They also have a Nutrition Guide that can be purchased as well.

I am combining this 30 Day Challenge with some spinning here at home and I feel great, I could do without this cold but as I said, I should be much better tomorrow.

Be sure to check out this workout.

I have been fueling my body with my ENERGYbits and they are keeping me going.  I have lost my appetite these past few days while feeling ill, so my #bits are keeping me going.  I am really in need of some RECOVERYbits.  They would kick this cold to the curb.

The RECOVERYbits are 100% Chlorella algae with over 60% protein and over 40 nutrients with only 1 calorie per tab.  It's a great way to help build your immune system and detox your body, plus all the other great things that these little tabs can do for you.  Check out the website for more information, www.energybits.com or send me an email to phatsoslim.staystrong@gmail.com and I will send you some information.

If you want to fuel your runs, or your spins or any other type of workout, or you just need some extra energy then you must try ENERGYbits.  They are organically grown, sugar free, caffeine free and chemical free.  A great product that your body deserves.

If you are going to check out at the site, make sure to use the promo code PHATSOSLIM for a great discount.


There are two things I would like you to check out...

1. The Catching Fire 30 Day Challenge
2. ENERGYbits

Now I wish you a good night as I am going to bed now.  Early to bed, early to rise to workout.

Good night

Trina

Believe...Week 3 of the Move Nourish Believe Challenge

This week was all about Believing.

I Believe.  I believe in myself.  I believe I am worth it.  I believe in love. 

Day 1 - Spoil Yourself

When I think of spoiling yourself or pampering, my mind shoots right to the spa.  But on Monday of this past week I could not go to the spa because it was Family Day here in Ontario, Canada, so I was pampered by having the day off of work and enjoyed the day with my family.

We took the kids ice skating where my son was practicing his speed skating skills.  After watching some of the winter Olympic games he decided he would like to be a speed skater.  But as the week went on, he and some of the daycare children wanted to do Skeleton.  Eeek!  That could be nerve racking.  I was also spoiled by getting to snuggle with my son while watching movies and laughing together.

I do have a spa gift card for a Thai Treatment from Gina's Spa here in Waterloo, ON and I am looking forward to using this.  I have had this treatment twice before and it is LOVELY. 

 

 

Day 2 - 5 Mindful Minutes

 

This day was about finding or taking the some time for yourself.  At least 5 minutes, and I found it.

 

Once my family was fast asleep, I went down to our living room and lit a few candles and sat by the fire and RELAXED.  Something I don't seem to do enough of.  Well except for these past 16 days while the Olympics have been on, I did spend a lot more time watching TV than I normally do.  I just love watching the Olympics though, they are very inspiring. 

 

A quiet 5 minutes turned into a beautiful 15 minutes.

I am always go, go, go and I need to take more time like this for myself.

Because in the end, it helps everyone.

 

Day 3 - Be Happy

 

This day was a day to be happy.  Not just this day, but everyday.  I was looking through some pictures and I came across a picture of my back garden from last spring...that made me happy.

 

So beautiful.

Yes right now it looks like the bottom picture, but soon it will return to a beautiful green colour, mixed with hints of other colours from the spring flowers.

 

I have heard and seen so many people complain about the snow or how long the winter is...well I'm loving it!  That is why I love living in Canada.  Here we have 4 distinct seasons...Winter, spring, summer and fall.  Each one with their own colours and beauty. 

 

 

Something else that made me happy on this day was when I went down to the post box and my ENERGYbits order arrived.  AWESOME!!!!

 

This picture also contains more of the Olympics, that makes me happy. 

Canadian girls winning the GOLD in Bobsled.  

Plus it also shows my little girl and I on own spin bikes.  My daughter was not feeling well the last week, so on this day I kept her home from school and by the afternoon, she was up for a spin.  Her bike is just a plastic toy stationary bike, but at least she wants to participate and that makes me very happy.  I am happy that I am setting a good example for her and my son.  Soon my son should be able to ride the other spin bike I have here.  It will be great to build his leg muscles for speed skating.  My future Olympians. 

A Mum can dream.



 

Day 4 - Thankful Thursday

 

I am thankful for many things, but most of all I am thankful for my husband and together we have our two wonderful children.  The three of them are very supportive of me and my health and fitness goals.  Last week was a tough week because my daughter wasn't feeling well, some of the daycare children were out sick with a cold and I too was still suffering with cold symptoms.  As I write this to you now, I am sneezing and blowing my nose...blah.  I know that it's from not getting enough sleep last night(I will explain this in a bit).

 

My husband and I...well sort of.

This was the cake topper on our Halloween Wedding cake.

And beside us are our lovely offspring.

Yes they drive me crazy some days, but I like crazy.

 

On this day, I was also thankful that the Canadian Women's Curling team and Hockey team, both won GOLD at the Olympics.

 



Canadian girls ROCK!!!!

 

Day 5- Share the Love

 

This day was all about sharing the love.  Well I got to do this unexpectedly, as my kids had a snow day from school.  All the school buses were cancelled due to freezing rain.  It was also the day that the Men's Hockey semi-final game was playing...Canada vs USA. 

 

Over the course of the last 16 days I have been watching and then sharing results and pictures from the Winter Games through social media.  As I was sharing my love of the games, I received some love in return.  AWESOME!

 

The love was being shared right across Canada with the Men's hockey team winning the semi-final game and moving forward to the GOLD medal game.  Plus, the Men's curling team won the GOLD on this day too.  Way to go Team Canada!!!

 

So this past week was all about Believing and I truly believe in this wonderful country that I live in.  I am a proud Canadian.

 

This brings me to why I am not feeling so well today.  I went to bed too late last night and this morning, Sunday morning, was a morning that I was getting up to an alarm.  WHY???  Well I'm sure you know why already.  Me and the rest of Canada were all watching the GOLD medal hockey game between Canada and Sweden.  I have no problem with waking up early, but I didn't get a very good sleep because I thought I would sleep through my alarm.  I know that it's silly, but this was for the GOLD.  It was worth it, because as you probably already know, we won!!!!  So proud! 

 

 

This picture below is fantastic...

The top picture shows our Canadian boys just after the all received their medals.

The bottom picture is our Canadian boys coming together shoulder to shoulder for the Canadian National anthem.

LOVE IT!

 

 

I know that Sunday is the start of a new week, but with this being the wrap up of my week 3 in the Move Nourish Believe Challenge...I do BELIEVE in our Canadian athletes.

 

I enjoyed participating in the MNB Challenge these past three weeks.  Another challenge that I began yesterday is a 30 Day Challenge which I will talk about tomorrow.  I need to get to bed now and rest.

 

 

Good night and Stay Strong!

 

Trina