The Workout Shop

Facebook This

2011-08-17T07:00:00.000-04:00

I often wonder if people get tired of my posts on Facebook and Twitter about exercise. I guess they always have the option not to read them or remove me from their friend list. But to be honest I post things like “I’m going for a run”, or accomplishments like “Set a new personal best in the 5km” for very selfish reasons, these posts motivate me! If I post on Facebook that I am going for a run I feel like I’ve just told a two-hundred people my goal and if I don’t accomplish it I’ll be letting them down. I often think during a tough workout “I have to finish this I posted it on Facebook!”.

I don’t mean for posts to come off as I’m bragging, though I am proud of a lot of the things I have accomplished, I mean for them to drive me to succeed. I love seeing a friend’s status say “Off to the gym!” or “Decided to run a 10k!”…you go girl/guy and yell it from the rooftops! I’d much rather see people tooting their own horns on Facebook and Twitter about setting goals than the constant negative status updates about weather, ex-boyfriends, celebrities and day to day malaise.

I do hope that some of my posts are motivating and encourage others to get active but really I use social media to make myself accountable to the dozens of people I haven’t seen since High School but somehow thanks to Facebook seem like we’re all in the same little town again, to the acquaintances I’ve made over the years, to current and former colleagues, and of course to my family. Twitter I use primarily to make asinine comments about people in line at the grocery store…I’m not perfect.

I thank you for motivating me to push a little bit harder and being my virtual cheering section.

Positive Thoughts

2011-08-16T07:00:00.001-04:00

It’s 13-weeks until the NYC Marathon and surprisingly training is going well. I ran 32 km (20 miles) on Friday and didn’t start to fall apart until I had 4km to go. That has helped my confidence. Training in the heat this summer has been kicking my ass and I didn’t have a great long run last week as my brain was poaching itself in my skull.

I get so paranoid that any little ache or pain is going to manifest into a sidelining injury that I am taking rest days, having regular massages and brace yourself…stretching! Not to jinx myself but if things keep going this way I might actually have a great race. As a chronic over-exerciser this marathon training program might be just what I needed to learn how to set realistic goals. There’s irony for you, what other human would need to train for a marathon to learn how to take rest days?

As physically taxing as all this running is, the hardest part has been the mental game. When you have been running for a couple of hours little thoughts start to creep in, "take a walk break, you can’t run this far, you are going too slow, it’s too hard". Last week I struggled with not caving into these negative thoughts and as a result had some excruciating runs. My goal for 20 miles, which I had never run before, was to start thinking positively before I even put my sneakers on. Walking the dog before the run I kept repeating in my head “This is going to be a great run! I can’t wait to start!”…and it worked. I held on to that positive mantra all morning and during my run I was smiling, singing along to my music and loving life…well until 28km when my quads started a boycott, but I slowed down and took a few walk breaks and finished with a big ol’ grin on my face.

Think of all the things we could accomplish if we didn’t give into those doubts? I hear them all the time…I can’t do that I’m not strong enough, I’m too old to take that class. Well I didn’t think I could run 20 miles, and I did.

Instant Gratification

2011-08-10T20:00:00.001-04:00

I admit it I have a problem with instant gratification. If I want a Diet Coke, a piece of chocolate, Mexican Food, it doesn't matter, as soon as the craving hits I want it immediately. Some days I can squash the overwhelming urges by distracting myself but some days I'm like a sniffer dog at the airport just waiting for some heroin laden passenger to pounce on so the guy at the end of my leash will give me my squeak toy.

I know there are rational reasons why we crave certain things, dehydration makes us hungry, lack of sleep makes us crave caffeine, sugar and carbohydrates, overeating fats makes us crave more fat and so on and so forth. So how do you break the cycle? I can't always be fully hydrated, well rested and eating a perfectly clean and healthy diet. We only live once! So where do we find the discipline to resist temptation when it knocks on our door?

Admittedly training for a marathon has pushed my appetite into overdrive and running 40+ miles a week has given me an easy excuse of "Oh I have a big run tomorrow I'll burn it off." Based upon my recent consumption of chocolate and baked goods I need to up my mileage to 100+ miles. Thankfully I've gotten back on track with recording my food intake and even if I do crave a little something sweet I've been working it into my daily calories.

I am nothing if not a work in progress, now where did I put those M&M's?

Leaving Someone in Your Dust

2011-05-24T06:00:00.004-04:00

I had an interesting conversation the other day about running a race with a friend and if you should ever leave them in your dust. I've had great races where I have felt fast and light and ran on my own. I've had races where I have struggled with injury and a friend has stuck by me even when I told her to go on without me and I've had races where a friend struggled and I stayed with him until he eventually forced me to leave him behind. It's a tough call when you have spent weeks training but every race is different and there is no way to tell how you are going to perform on any given day.

I guess the best rule of thumb is to have those conversations before race day. I hate feeling like I am holding someone back and would be absolutely ok being left in their dust. It gets tricky when you haven't discussed it, to show up race day and either be the one slowing you both down or equally frustrating is being the one who feels like they could run a great race but don't want to take off ahead.

Maybe I'm too competitive or just maybe some people don't make finish times their priority. I'd love to just run a race to enjoy it but I know that no matter what I will push myself until I am falling apart at the end. I ran a horrible half-marathon where I was fighting through terrible knee pain and couldn't bend my right leg for the last eight kilometers, race officials asked me if I wanted a ride in, it was -26C and my friend stuck with me. I told her to go on but she didn't...I'm not sure if I could have done the same. She stuck with me for the entire painful race as I refused to quit. Yes I was proud that I finished but I also felt guilty for ruining her race day as well.

Now I am a solitary race runner. I am happy to join friends at the start line and run the first few hundred meters together but then it is every man for him or herself. If I'm having a great race I'll see you at the finish line, if I'm having a horrible race I'll see you at the finish line because no matter what I'll finish.

Music Monday

2011-05-23T06:00:00.002-04:00

It's been awhile since we talked about music. I started teaching spinning classes this winter and am now obsessed with new music. I love creating playlist for my classes, if you are looking for a great tool I use Mix Meister and its awesome. I'd love to hear what your favorite workout songs are!

Here are my current top 10 (no judgement)
1. We Used to Wait - Arcade Fire
2. Cave - Mumford & Sons
3. My Body - Young the Giant
4. On the Floor - Jennifer Lopez
5. Howlin' For You - Black Keys
6. Hello - Martin Solveig & Dragonette
7. Rolling in the Deep - Adele
8. E.T. - Katy Perry
9. Blow -Ke$ha
10. Barbra Streinsand - Duck Sauce

More insanity

2011-05-20T14:39:00.001-04:00

Well I'm three weeks into my "base building" program for the marathon and things are going well. I've been good with taking two rest days a week, which is always a problem for me and having regular massages to loosen up the old gams. Tomorrow I'll head out for a 10 mile run (16km) and I'm looking forward to it. I love all the speed work and interval training but I really enjoy the satisfaction of a nice long run.

I've been continuing on with my CrossFit obsession and am feeling stronger than ever. If you had told me a few years ago that I would enjoy throwing myself on a dirty gym floor to do burpees I would have told you to spark up your crack pipe for another hit. Here are my most recent workouts for your entertainment.

For time:
1,000 meter row
50 squat thrusters (32.5lb barbell)
30 jumping pull-ups
time: 13:12

For time:
400 meter sprint
21 wall balls (12lb ball)
21 burpees

400 meter sprint

15 wall balls (12lb ball)

15 burpees

400 meter sprint

9 wall balls (12lb ball)

9 burpees

time: 13:55

Took the medicine ball in the face on the last workout...oh well it could have been worse, I didn't lose any teeth.

Running a Marathon!

2011-05-06T06:00:00.000-04:00

I beleive I said earlier this year I wasn't going to participate in any races this year and I certainly wasn't going to spend any money on entry fees and traveling to runs outside of the city...my how things have changed. I got into the New York City Marathon! After three years of putting my name into the lottery I got an email last week saying I was in. It will be my first full marathon and I'm so excited and nervous. I have this revolving emotion of pure joy then a quick slap of nausea...this must be what morning sickness feels like. So out the window goes everything I said about dialing back on the running. I need an intervention.

I have 11 weeks of "base building" before I start my training. I use a three day a week running program which incorporates two very specific cross training sessions as well. It's pretty intense but I used it for one of my half marathons and it was my best race ever. I have 11 weeks to get to the point where 15 miles feels comfortable...right now 7 miles (11km) is pretty easy, 15 miles (24km) is doable but certainly not comfortable. Wish me luck. After 11 weeks my training bumps up to 16 weeks of the most brutal running I've ever experienced and to be honest running 20 miles (32km) four times before the marathon is freaking me out a bit.

Of course I already have this all on a spreadsheet on the fridge. Tonight is the first run of the training program...a nice slow 8km. I am going to cherish this run because the next one this week is 13km of speed work. Ugh

Brace yourselves folks there are many posts coming of me complaining of aching muscles and perhaps lost toenails. (too much?)

State of the Union!

2011-05-05T06:00:00.001-04:00

Well I must apologize again readers, its has been so crazy!

I mentioned last week I was adjusting my fitness program for the next 15 weeks, cutting carbs to 50%, jacking up the cardio and crossfit sessions. Well 10 days in folks things are on track and I'm down 3lbs. I can feel the lack of carbs when I go for a run but thankfully before I have to start my marathon training I will be able to bump them back up to 65%. Crossfit multiple times a week is pretty intense but I love it. Below are my last two workouts for your amusement.

Workout:
50 air squats
50 push-ups
50 sit-ups
50 burpees
50 squat thrusters (12lb dumbells)
16:33

Workout
32.5lb bar bell, 26lb kettle bell
12 minutes maximum number of rounds as possible, start with 3 reps of each and add three each time
ie. 3 sumo squat high-pulls/3 kettlebell swings, then 6/6, 9/9, 12/12...
I made it to 24 reps of each in 12 minutes which was a total of 108 of each exercise. KILLER

I followed the last one up with a 45 minute run on the treadmill which after 108 sumo squat high-pulls my legs felt like petrified wood.

Progress Report

2011-04-28T10:04:00.000-04:00

Sorry I've been absent for awhile...it's been so busy this week I haven't had a spare moment. But here I am and I'm happy to report that I am on track with my new program, I haven't slipped into my usual stress eating mode and things are looking good. woohoo

My new program:
15 weeks
1800 calories daily
50% carbs, 30% protein and 20% fat
60 mins of cardio 5 days a week
3 Crossfit sessions
1 hot yoga class

I will admit I've had to give up the vegan diet, a la Natalie Portman, I was having a hard time meeting my daily protein requirements without dairy. Sad I know but I'm sure I'll go back to a vegan diet after this is over...I'm still not eating animals or eggs! I wanted to stress that cutting your carbs to 50% is not recommended for everyone. I am basing this on a one on one conversation I had with a sport nutritionist about my goal to build muscle mass and cut body fat. Anytime you significantly adjust your diet whether its adjusting the carb/protein/fat ratio or eliminating a food group you should talk to a dietitian or a nutritionist.

I got an ipad and am using the SparkPeople app to track my food and exercise, it is amazing. I'm nearing the end of week one and am down 2.5lbs, tonight I get my measurements and body fat calculated by my trainer. Is it still considered immature to put your fingers in your ears and sing "lalallalalal"?

I have to go eat something....

Setting a New Goal!

2011-04-23T19:47:00.001-04:00

I had an awesome workout with my Crossfit Trainer today. (details below) Afterward we discussed a new goal for the next 15 weeks and I can't wait. I love the motivation that comes with a training program and this one is going to be a doozy but hopefully the results will be awesome.

I'll be upping my daily calories to 1800, cutting my carbs to 50% and adjusting my workouts to 60 minutes of cardio five days a week, 3 Crossfit sessions and one yoga session. This week we'll do before and after pics, measurements and track it on a weekly basis. My goal is to drop 15lbs and get down to less than 18% body fat. Woohoo! It's going to be a lot of hard work but you know me, I like a challenge.

Today's Menu
Breakfast:
toast with natural peanut butter
banana
450 calories

Lunch:
Vegan sesame seed sandwich
550 calories

Snack
protein shake
180 calories

Dinner
veggie patty burger
large salad
500 calories

Today's Total Calories: 1680

Workouts
Crossfit - 23 mins
Run - 30 mins
Calories burned: 525

My Crossfit workout:
7 rounds - 23 minutes
10 reps overhead press (12 lb dumbells)
10 push-ups (chest to floor)
10 box jump burpees

I was so bagged after this I had to have a two hour nap!

My Day - April 21

2011-04-21T22:58:00.000-04:00

It's a long weekend and I couldn't be more excited. It's been so busy at work lately I'm looking forward to a couple of days of relaxing and spending time with family. I'm sure there will be some chocolate easter bunnies in my future but I've got a few extra workouts schedules which will hopefully balance out the extra calories.

Today's Menu
Breakfast
1-1/4C Vector cereal
1C strawberries/blackberries
1C almond milk
300 calories

Lunch:
open face veg sandwich
salad
400 calories

Snacks:
granola bar
mini eggs
1C pineapple
550 calories

Supper:
sushi
slice of veg pizza
500 calories

Today's Total Calories: 1750

Workout
Rest Day

Taking the Plunge

2011-04-21T06:00:00.002-04:00

Well I finally bit the bullet and did it, after months and months of soul searching, I quit my job. For over a year I've know that I wanted to focus more of my energy on the fitness industry but somehow not throw away over a decade of experience in advertising. It was a difficult decision and walking away from a full-time pay-cheque in hopes that a part-time job, personal training and spinning will make up the balance is unnerving, but one that I felt I needed to make for my own happiness.

We start our careers in our 20's full of energy and ambition and by our mid-thirties we're different people. We have families, new priorities and let's be honest, less energy. I have been with a same small company for ten years, I love my co-workers like siblings. Some days we are like a big family sitting around laughing at the dinner table and other days we're two sisters fighting over who wore who's sweater. Believe me I am well aware that I can be as frustrating to work with as the next person but I know I'm going to miss those folks. We spend more time with the people we work with than our families so its inevitable that you create lasting friendships and meet people that change your path in life.

It feels like a weight has been lifted from my shoulders. The stress I have felt over the past few months has all come to a head. Not only working six days a week building up my personal training hours, taking courses etc but also the stress of knowing I was making a huge decision that would change everything about what I thought was my desired career path. It's not fair to anyone to stay where you know you aren't truly motivated to do your best. Negativity and pessimism breed like wildfire in a place where people stay for a guaranteed pay cheque but have lost the passion for the work. I'm lucky that I have the support of my husband to start something new from scratch and see how it goes.

It's a new day and I feel like there are endless possibilities available to me. Grab the bull by the horns folks cause you only get one go around in this rodeo. (ok I think I went to far with that one)

My Day - April 20

2011-04-20T21:43:00.000-04:00

Another rainy day here and so far Diet Coke free!!

Today's Menu:
Breakfast
vegan smoothie
350 calories

Lunch:
Vegetable soup
pita
hummus
granola bar
440 calories

Snacks:
1C pineapple
1C strawberries
1C cheerios
granola bar
375 calories

Dinner:
vegan margarita pizza on whole wheat pita with soy cheese
salad with beans
500 calories

Today's Total Calories: 1665
Workout:
Rest Day

My Day - April 19

2011-04-20T08:16:00.000-04:00

I went for an awesome run tonight. It was one of those runs where you feel light and fast and it reminds you why you love running. One thing I didn't like was how my shorts kept rolling down under my belly! I have been really good with watching my calories and exercise but the scale hasn't budged in weeks! I think I need to refocus and cut out the processed and packaged food. The quick convenient foods and not to mention Dt Coke have been a part of my diet too much lately and that is not going to help me lose those last few pounds! So far this week I've stuck to my rule of only eating food I make at home, it's Tuesday so I'm doing well. Lol So the rest of the week no Dt Coke! If you see me with a can feel free to chastise me publicly, I need an intervention.

Today's Menu
Breakfast:
1-1/4 C Vector cereal
1C almond milk
Banana
375 calories

Lunch:
Salad
1C beans
Faux chicken nuggets
nacho chips
575 calories

Snacks:
Granola bar
Protein bar
Pineapple
570 calories

Supper:
Toasted tomato sandwich
275 calories

Today's Total Calories: 1795

Workout
9.46km run - 56:12 (5:57 min/km)
Calories burned: 600

My Day - April 18

2011-04-19T11:42:00.000-04:00

Monday..ugh.

Today's Menu
Breakfast:
Vegan Protein Smoothie
350 Calories

Lunch:
Veg soup
pita
hummus
400 calories

Sancks
granola bar
apple
protein bar
450 calories

Dinner
salad
kidney, chick and black beans
nacho chips
450 calories

Today's Total Calories: 1650

Workout
Rest Day

My Day - April 17

2011-04-17T19:37:00.000-04:00

A busy day again, I spent the afternoon with personal training clients and then taught a two-hour spin class. I am pooped but it was a fun day. I didn't take any lunch with me so I ended up having snacks for lunch. Not the best.

Today's Menu
Breakfast:
1-1/4C Vector Cereal
1C almond milk
1 banana
350 calories

Lunch:
Luna Bar
180 calories

Snacks:
Grapefruit
Mini Eggs
granola bar
popcorn
500 calories

Dinner:
Greek salad
3 bean tacos
600 calories

Today's Total Calories: 1630

Workout
2Hr Spinning Class
Calories Burned: 750

I probably should have eaten a bit more today. I need to be better when I burn a ton of calories to be sure to eat enough to help repair my muscles and give me fuel for the rest of the day.

My Day - April 16

2011-04-17T19:31:00.000-04:00

Yeah its the weekend! I had a busy day today but managed to get in a killer Crossfit workout. I've decided next week I'm not eating out, not even once. It's too easy to pick up a little something for supper when I am out walking the dog. And even though I am making healthy choices its expensive and I have to guess at the calorie content...so next week its all home cooked meals.

Today's Menu
Breakfast
1/2 Vegan Smoothie
175 calories

Lunch
vegan fajitas
450 calories

Snacks:
pretzels
granola bar
500 calories

Dinner
Vegetable Pizza
700 calories

Today's Total: 1825

Workout
Crossfit
Calories Burned 150

Today's Crossfit workout:
30 second rounds of as many burpee thrusters (with 12lb dumbells) as possible with alternating 30 seconds of skipping until you completed 100 burpee thursters
Time: 14:31

My Day - April 15

2011-04-16T19:00:00.000-04:00

This cold is starting to get better so I can't think of anything better to do than get out for a run!

Today's Menu
Breakfast:
Vegan Smoothie
350 calories

Lunch:
tomato sandwich
brownie
550 calories

Snacks
Lara Bar
180 calories

Dinner
Vegan fajitas
600 calories

Today's Total Calories: 1680

Workout:
8.36km Run (50:31 mins - 5:59km per min pace)
Calories Burned: 545

My Day - April 14

2011-04-15T09:22:00.000-04:00

This cold is driving me insane! Anyway I haven't been able to workout for three days, tomorrow I'm going for a run even if I do cough the entire way. My diet today was horrendous, I've lost my appetite so essentially just ate snack foods.

Today's Menu
Breakfast:
Vegan Smoothie
350 calories

Lunch:
toast with soy butter
granola bar
350 calories

Snacks:
M&M's (yes again!)
pretzels
600 calories

Dinner:
muffin
200 calories

Today's Total: 1450 calories of terrible food.

Workout
Rest Day

My Day - April 13

2011-04-14T09:24:00.000-04:00

Agh this cold won't leave! Three nights in a row of only a couple hours of sleep. I obviously need to find better drugs.

Today's Menu
Breakfast:
Vegan Smoothie
350 calories

Lunch:
Sesame seed pate sandwich
400 calories

Snacks
1C pineapple
M&M's (feel free to judge)
450 calories

Dinner
Veg sushi
350 calories

Today's Total: 1550

Workout
Rest Day

ahchoo!

My Day - April 12

2011-04-12T22:28:00.000-04:00

I don't think there is anything worse than a spring cold. It was so beautiful yesterday but all I wanted to do was crawl under a blanket with a box of kleenex. On a high note I'm so stuffed up I can't really taste anything so my sweet tooth has left the building. woohoo!

Today's Menu
Breakfast:
oatmeal
banana
walnuts/raisins
400 calories

Lunch:
toasted tomato sandwich
vegetable soup
375 calories

Snacks:
1C pineapple
pretzels
muffin
400 calories

Dinner:
6" veggie Subway sub
sun chips
430 calories

Today's Total Calories: 1605

Workout
Rest Day

My Day - April 11

2011-04-12T09:11:00.000-04:00

Happy Monday! What an awful night of sleep. I'm fighting a cold so I was awake most of the night, then with thunder storms and my husband coughing the alarm went off way to early. I'll have to see if I can squeeze in a nap before I teach spinning tonight.

Today's Menu
Breakfast:
Vegan Smoothie
350 Calories

Lunch:
toasted tomato sandwich
vegetable soup
375 calories

Snack:
muffin
granola bar
pretzels
500 calories

Dinner:
2 slices ww toast with natural peanut butter
1 banana
400 calories

Today's Total Calories: 1625

Workout
Spinning (60 mins)
Calories Burned: 425

My Day - April 10

2011-04-10T17:10:00.001-04:00

I spent the morning with my Personal Training clients today which is always a lot of fun and beats sitting at a desk any day! After a crazy workout day yesterday today I get to relax...here I come couch.

Today's Menu
Breakfast:
Protein Shake
muffin
400 calories

Lunch:
Bulgar Salad
granola bar
400 calories

Snacks:
mini eggs
1C pineapple
280 calories

Dinner:
vegan pizza on ww pita
greek salad
450 calories

Total Calories: 1530

Workout:
Spinning (45 mins)
Calories burned: 350

My legs were spent today, you know you need a rest when 5 minutes into a spinning class you have sweat pouring down your arms. I'm looking forward to a long soak in the tub tonight, I am so sore it was painful to chop vegetables.

My Day - April 9

2011-04-09T20:07:00.003-04:00

What an awesome day! This is my favorite kind of day, jam packed with exercise and enjoying the outdoors. I know I'm going to be bagged tomorrow but I am a-okay with that. One huge benefit of exercising my ass off today is I can comfortably eat a few hundred extra calories and leave the guilt at the door. The trick is to not eat all of them just enough to refuel my body.

Today's Menu
Breakfast:
Vegan Smoothie
350 Calories

Lunch:
Sunflower seed pate sandwich
400 calories

Snacks
1C Vector cereal
banana
1C almond milk
popcorn
muffin
650 calories

Dinner:
Vegan fajitas
550 calories

Total Calories: 1950 calories

Workouts
kickboxing
10km bike ride
hot yoga (60 min)
Crossfit (30 min)
Total Calories Burned: 950

I was bagged by the end of Crossfit and am sure I'll be in bed early tonight. Two hours and forty-five minutes of exercise will do that to you....that doesn't include walking the dog. Thankfully my husband got home from hockey so I didn't have to bike to Crossfit, a 50km bike ride on top of this may have actually killed me.

Today's Crossfit Workout
8 rounds
100 meter sprint
21 kettlebell swings (26lb)
15 squat thrusters (24lbs)
9 x 3.5 foot box jump
30 minutes total....killer. Go swing a kettlebell 168 times, squat and overhead press 24lbs 120 times and jumping higher than half your height is damn near impossible...I am toast but man do I love Crossfit! :)

My Day - April 8

2011-04-08T21:20:00.001-04:00

Another beautiful sunny day! I'm taking a rest day today as I already have three workouts on the books for tomorrow and depending on my husband's hockey schedule I may have to add in a 50+km bike ride to the mix. Yowza! On a positive note I seem to have a better handle on my calories this week but I still need to work on the Diet Coke consumption...ugh

Today's Menu
Breakfast:
1-1/4 C Vector cereal
1C almond milk
1 banana
355 calories

Lunch:
salad
3 Ryvita crackers with tomato and basil
2 Ryvita crackers with peanut butter
350 calories

Snacks:
1C steamed soy milk
popcorn
200 calories

Dinner:
veggie sushi
400 calories

Today's Total Calories: 1305

Workout:
Rest Day

A little low on calories today....wow I never say that! A great day overall. :) And before I get any manic emails about crackers for lunch, Ryvita crackers are big and three are the equivalent to a slice of bread.