Monday, July 27, 2009
Sunday, July 26, 2009
Tuesday, July 21, 2009
Friday, July 17, 2009
I took today off (bad!) but much needed!
Wednesday, July 15, 2009
After some searching, I found an RKC in my area who set up an intro class for me and some of my co-workers. Well worth the time and $ invested! Finding her was actually a little challenging... I can count on one hand the number of RKC there are in my city. Bizarre? Yeah, I think so too. It's just not as popular here up North. Anyway, I rounded up 4 of my fitness buddies at work (me and 4 guys) to come try this out with me.
Tricia was a great instructor! She is one tough cookie! Super strong! She did her RKC snatch test with a 16kg! Did I mention that she's about 5'4? Anyway, she did a great job of teaching us some very basic moves, and of course proper alignment/ posture.
We started with the basic swing, emphasis on the hip snap and some swing variations. Then we moved on to the press, thrusters, high pulls and then pulled all our drills together for a killer circuit, repeated 3 times.
I was one big jello mess after this short hour! Check out these stats:
HR Max 190/ 156cals
WOW! Luvin' it! Expect to see more kettlebell posts here too. All from the perspective of a KB NOB Noob! (thanks Smoke for the acronym - North of Border)
Monday- FLAB beginner BW workout
Tuesday- Max rounds in 20min (beginner BW)
I didn't feel like I was going at snail pace, but apparently I was. This workout totally kicked my butt! Literally!
HR max 187/ 169avg
Wednesday- Day 1 camping
I was cursing Fred's name today- my hamstrings and glutes were sooo sore! (Just kidding Fred!!) Signs of a good workout for sure!
Anyway, we arrive at camp only to find ourselves 12inches deep in MUD. I'm talking woodstock kind of mud! Good thing I had my red rain boots :) We had to carry ALL our stuff (food and water included) atleast 1km into the campsite X3 trips back to the trip to get all our gear = Workout!!
Thursday- Day 2 camping
Pretty mellow day. No strenuous exercising, unless you call making smores a chore. :)
Friday- Day 3 camping
As this was a music festival... I danced till my feet couldn't take it anymore. Fun times!!
Saturday- Day 4 camping
Repeat Friday (Eating... not so great)
Sunday- Day 5 camping
Repeat Friday (eating... really not so great. I don't think Marshmellows count as a fruit or veggie- though we did bring lots of fruits)
I've discovered exactly how sensitive I am to starchy carbs. They're baaaaaaaaad! Must stay away. Staying away from them had me down another 2lbs this week.
Total for July = 3lbs!
Friday, July 3, 2009
Final TT workout for June! YAY!
No stats :/
Tuesday- Nature's Stair Climber - Grouse Grind.
3km STRAIGHT UP!
I hadn't done this in over a year and my time sucked but I just wanted to go and do it on my own. I'm glad I did.
Check the stats!
Max HR192/ 177 Avg
Wednesday- HAPPY CANADA DAY! (Rest & rented scooters)
Managed to keep my eating CLEAN! Yaaa!
Thursday- 5k run
Max HR 186/ 167 avg
This run will serve as my measuring stick. I went running at Central Park and loved it! There's a well marked trail (Terry Fox Run Trail) that goes all through the park. No chance to overheat cause you're running through the forest. I'll be doing this more often!
Friday- tight hipflexors from my run yesterday. Resting up for tomorrow's first workout of the month!
If you read my blog, chances are, you have one too and I don't need to explain all the great things about it. In response my my bla post last week, friends encouraged switching it up, resting a bit and adding something new.
Enter... THE CHALLENGE! ("Summer Bipolar Smoked Chaquita Rabbit Trifecta")
The Challengers: One of my dear blogging buddies Mr. Fred Funner (check out his blog re. his workouts! he's a madman!)
And MikeZ, aka Smoke D. Blowfish http://smoketheblowfish.blogspot.com/ (whom I've never actually had the pleasure of "speaking" with but judging from his posts... another madman who constantly challenges and pushes Fred to new levels of fitness fun! :)
A little friendly competition between friends... boys vs. girls... beasts vs. wannabe (that's me)!
LOL- In anycase, it'll be fun, and it's the motivation I was lacking!
The goal : Most weight lost by the Aug 31, 2009
With a split down the middle: Most weight lost in July and in August seperately.
I did my first two workouts for our challenge over the weekend.
Saturday- Beginner BW Pulse Pyramids. (Smoke does a great job of explaining them on his blog HERE)
This was tough but manageable... I was a big sweaty mess after finishing. Great workout followed by 10min of steady state cardio. (5.5mph @ 2%incline)
Sunday- Lightning Intervals
Similar to HIIT sprints but a taaaaaad more intense! I was sucking wind at the end of each of the 9 intervals I did.
1min sprint @7.4mph - 2%incline
2min active rest (walking)
For a full 27min worth. WOW... amazing how an extra 30 seconds can totally kick your arse!
HR Max 196/ 149avg
So guys, look for our regular posts where we'll share the workouts, sweat and arse kickin's!
Excited, but NERVOUS!!
Thursday, July 2, 2009
- medium eggplant
- ½ c Fibre 1 cereal (swapped out breadcrumbs, to add fibre :) )
- 2 cloves garlic
- 1.5 T parsley
- 2 t olive oil (one is to oil your baking dish)
- 4 oz LIGHT Philly cream cheese
- 1 c Fat Free Cottage Cheese
- 1 egg
- 2 t cornstarch or flour (I used cornstarch)
- ½ c milk (I used 1%) (I would use 1/4cup next time. Came out a little runny)
- medium zucchini, sliced
- 1½ c tomato sauce
- 2 oz low fat feta cheese, crumbled
- 2 oz Parmesan cheese, grated
- 2 oz sun dried tomatoes (not in oil) sliced
Place Fibre 1 cereal, garlic, parsley, and oil in the food processor and process until minced and well blended.** Transfer to a small bowl and set aside.
Place cream cheese, cottage cheese, egg, cornstarch, and a couple tablespoons of milk in the processor and blend. Scrape down the side, then start processing again as you gradually add the rest of the milk. Season with nutmeg, salt, and pepper.
Oil the baking dish, and place eggplant in the bottom. Top with tomato sauce, then the zucchini, then the sun-dried tomatoes. Spread the custard on top, then sprinkle with feta, then Parmesan, then bread crumbs.
Here's a pic of the gratin half built
And here it is ready to go in the oven:
Bake about 30 minutes, until golden brown. Let sit for a couple of minutes before slicing. (Watch your oven on this one. Mine is a little on the hot side, so I baked for 25min the first time... then again @ 200 for 15min to try and get rid of some of the moisture- worked only to a certain degree)
Here's the final yumminess. It was really good. Little on the watery side, but that's ok. Next time will be better. The custard layer was awesome! Mmmm...
And finally... the best part about this dish... the nutritional values! Only 165cals/ serving! Subbing the cottage cheese upped the protein value to 9.5g/ serving. NICE! Not sure what the original recipe was, but surely over my 165cals! YAY!
Here's a link to the recipe on The Daily Burn in case you use it.