Workout Bunny

Welcome to Workout Bunny’s Blog

2023-06-19T17:57:00.003-07:00

Hello and welcome to my blog!

Things have changed a lot since I first started this blog. I was majorly into fitness and eating clean when I first started my journey, however, these days I find myself on a slightly different path. Now I’m more focused on finding time to workout and being healthy while working full-time and raising my two wonderful children. It’s not easy let me tell you, but what counts is that we are always mindful and trying to do our best in our current situations whichever those may be.

I hope I can be a source of inspiration, information, and guidance during your fitness and health journey!

Enjoy!

Fruits or Vegetables?

2014-08-08T16:09:00.001-07:00

It has been a LONG time since I last posted! Since being pregnant I've had one baby and managed to get back to my pre-pregnany weight (WOOHOO!), now I am all into toning through full-body workouts, cardio and eating clean! (Me recently in photo above doing a stretch next to my new spin bike!)

Lately all over instagram I see all these fitness pages with pictures of fruit and NO veggies! A little fruit is good of course, but we must eat veggies daily as well. For example, in the morning usually I eat half a banana because they are high in sugar, but I eat as much veggies as I want. When your in my position and trying to loose those last stubborn ten lbs. cutting any unnecessary sugar can make a difference in your caloric intake for the day! Plus the rainbow of vegetables provides essential antioxidants such as vitamins A and C and minerals such as selenium, which fight free radicals that can cause cell damage.

Trying to loose those last ten pounds and look lean!? My advice cut out the fruit juices, unless watered down if your really craving some AND cut your fruit portion in half and increase your vegetable intake!

Subscribe and comment below, HAPPY FRIDAY!

Getting Back Into Fitness

2014-05-30T17:18:00.001-07:00

On July 3rd, 2013 I gave birth to a beautiful baby boy via C-Section. I spent the first 8+ weeks healing and recovering from the surgery. 11 months later life is still busy of course, but also filled with memories and challenges of all kinds.

One of those challenges being getting my body back into shape and loosing the baby weight. Since giving birth I have managed to loose 45 Lbs and I am now back to my original post baby weight. We purchased a SpinFit spin bike and I've been going for lots of walks and some jogs, trying to squeeze in as much active time as I can, while also attempting to get some down time to myself, to knit or to do absolutely nothing.

More updates to come,

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Breakfast

2013-04-26T06:46:00.001-07:00

Not that I wouldn't eat this food when I'm not pregnant, but I feel it is extra important to get a variety of nutrients for breakfast after a whole night of fasting. Breakfast = BREAK fast, like break the fast! Get it ! I didn't realize that until recently.

I got my chia seeds (fiber), cottage cheese (protein) on whole grain toast (some more fiber!!), some fruit (carbs and vitamins), and my vitamins! Usually I try not to eat to much fruit and more veggies, but with the baby I can splurge a little! Yes I eat kiwi's with the skin on, but its good fiber and has more nutrients (sort of like an apple the good stuff is in the skin), plus it's super sour and I love it!

Please comment and subscribe! I would love to see your breakfasts too!

Chia Seeds for a Healthy Pregnancy

2013-04-22T16:11:00.001-07:00

I have posted about Chia Seeds before because I am crazy about them and I think they are the best thing for any person who wants to start eating clean & healthy! For those who are pregnant heres why you should eat for you and your baby!

Great Source of Omega-3

Every pregnant women knows how essential Omega-3 fatty acids are for a baby’s brain development. Most people choose to meet their daily requirement by consuming salmon or fish oil supplements, however, the mercury content in fish tends to make most pregnant women worried. Chia is a great alternative! For such a tiny seed, chia is quite high in omega-3 fatty acids. Typically nuts and seeds with a high fat content have a short shelf life before they turn rancid, but chia seeds are so rich in antioxidants they can be kept in storage for up to four years without deterioration.

Replenish Lost Nutrients

Pregnancy is very demanding on your body. Chia seeds pack a powerful antioxidant punch to help replace some of those lost nutrients. They’re high in essential minerals like calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin.

During the final three months of pregnancy, it’s important to get adequate calcium for proper skeletal development. Chia seeds contain almost five times the amount of calcium as milk. An added bonus — they also contain boron, another critical mineral for bone health.

Iron is essential to develop the red blood cells that transport oxygen through the body. During pregnancy, increased iron intake is necessary to accommodate the mother’s increased blood volume and for the development of the baby’s blood.

Slows Sugar Absorption

High blood sugar makes for a risky pregnancy. It’s been linked to complications such as high birth weight, increase chance of C-section deliveries and preeclampsia. When consumed, chia seeds create a gelatin-like substance in the stomach. This slows digestion and keeps blood sugar levels stable. Great for those who suffer from hypoglycaemia as a quick and easy snack that will balance out blood sugar levels.

Energy Booster

In addition to slowing sugar absorption, chia also slows down the process of converting sugars and carbohydrates from the seeds into energy. This slow-burning process, in combination with the high protein content, leads to a sustained energy boost.

Incorporating Chia in Your Diet

Chia is quite versatile. The seeds can be eaten raw, soaked in water to form a gel or sprouted like alfalfa sprouts. When eaten raw they have a nutlike flavor and are a great addition to your morning quinoa porridge, or tossed on a salad. They can absorb up to ten times their weight in water so they are a great way to thicken up soups or a smoothie. I prefer mine in the gel form mixed with orange juice as a refreshing drink. However you choose to incorporate them in your diet, it’s best to do it gradually. Chia is packed with fiber so start out with a small amount and be sure to drink plenty of water. The recommended daily serving is 1 – 2 tablespoons of dry seeds, start out slow and give your body time to adjust to the increased fiber intake. I recommend not consuming more then 3 teaspons of chia seeds per day and make sure to choose an organic brand.

Thanks for listening & dont forget to comment and subscribe!

Drinking Sangria's While Pregnant!

2013-02-25T16:31:00.001-08:00

Just kidding! Kind of....It's actually a herbal tea with no alcohol and tastes just like a hot sangria! Above is a picture of the used tea leaves.

This tea has an amazing mix of Hibiscus, apple bits, blood orange bits, rose hip peels, safflow flower petals, cranberries, lemon myrtle, and lemon peel. WOW! I love the sour and sweet flavour. You can really taste the lemon and cranberries and this is one great because it's caffeine free which is perfect for me while I am pregnant. I am trying to drink very little or no caffeine.

Just a quick pic of my tea cupboard full of tea sent to me by Tea Sparrow!

Dinner Time!

2012-08-21T17:24:00.001-07:00

Thought I would share my super quick dinner I whipped up! Tilapia fish and a salad. Just defrost tilapia the night before in the fridge, season with spices and a bit of olive oil and cook for about 15-20 minutes in the oven or until edges are golden brown.

It follows the eat clean diet and its filling and tasty! Try it yourself!

Made the perfect salad!

2012-08-18T09:06:00.001-07:00

Just thought I'd post a quick pic of my salad I made for myself. I just thought it looked so amazing I had to share!

Mixed greens, grilled chicken breast, apple, alfalfa sprouts, carrots, and tomatoes with balsamic vinaigrette dressing.

Share a pic of your salad!

Favourite Snack of the Week!

2012-08-01T13:36:00.001-07:00

I am always on the lookout for healthy quick and easy snacks to eat in between meals.

This week I am in love with these frozen microwavable edamame beans from Costco.

I just poke a hole in the bag and pop in the microwave for about 2-3 minutes and serve on a plate with a dash of salt.

A 1/2-cup serving of shelled edamame contains only 100 calories, with 3 g of unsaturated fat and 8 g of protein. It also provides 4 g of fiber and is a good source of calcium, copper, folate, iron, magnesium, manganese, phosphorus, thiamin, vitamin A, vitamin C and vitamin K. Edamame doesn't contain any cholesterol and has very little sodium.

Great source of protein and will fill you up so you won't be left craving for something unhealthy on your next coffee break.

Chia Seeds - I have found my secret weapon!

2012-06-27T11:37:00.000-07:00

I have heard of Chia Seeds once before when I was looking through one of Tosca Reno's meal plans and saw them. I didn't think much of it, what can some seeds do for my diet and weight loss journey? Nothing...or so I thought!

Turns out these little seeds are packed with benefits!

(In order to enjoy all the health and nutritional benefits of chia seeds, it is recommended that at least 1 to 4 table spoons be consumed daily. They also do not need to be ground like flax seeds does in order for your body to absorb the vitamins and essential fatty acids)

Bursting with Omega-3 and Omega-6 essential fatty acids, fiber and B-vitamins, Chia Seeds also contain high levels of protein and calcium. Chia seeds contain more omega-3 than any fish out there, equivalent to about 8 times what is normally found in pink salmon!

When Chia Seeds are exposed to water – its complex structure of dietary fiber absorbs the water and turns into a gel. When this gel gets into our digestive system, it does two things:

1. Effectively scours and cleans our intestinal tract, which improves our body’s nutrient absorption; secondly, it acts as a barrier between the walls of our intestines and any carbohydrates we consume. This barrier slows down and stabilizes the absorption of sugar into our blood stream. This means that the energy from this sugar lasts longer and is used more efficiently by the body. This is particularly beneficial to people suffering from diabetes, for whom the constant monitoring and maintenance of blood sugar levels is an essential, if tedious, fact of life.

2. The gel’s ability to hold water and make the body feel full for longer make chia seeds an attractive alternative for athletes and dieters alike.

Below are more comparisons of Chia Seeds VS. other food:

See this website for the top ten reasons why Chia Seeds are so good for you and your diet:

http://icreatewisdom.com/chiaseed.html

or this informative video on Chia Seeds:

http://www.youtube.com/watch?v=tLCQypiVFWI

How to use Chia Seeds:
- One way you (my favourite way) can eat them is to mix one tablespoon of chia seeds with 1/3 cup water, stir and let them sit for a minimum of 10 minutes or even 1 hour depending on when you need to eat them. Stirring every once in a while to break up any clumps. After soaking they form a jelly like outer layer that is virtually tasteless and have the constituency of Tapioca.

- You can also add them dry into pancakes, muffins, on salad and more!

I found mine at my local London Drugs in the organic/spices aisle from a brand called TruRoots for $12.99 for a whole bag which lasts a long time and is well worth the money.

Tea Sparrow Tea Review

2012-06-23T14:55:00.003-07:00

Since I love tea and I received samples in the mail from a friend I am going to do a review on these particular brands of tea that "Tea Sparrow" sells and they are all absolutely amazing!

Tea sparrow is a very unique idea, you suscribe monthly and each month they send you a box full of different teas.

Here is a blurb from their website of how it is works:

"With your Tea Sparrow subscription, you'll receive a mix of our 4 favourite premium loose leaf teas. Each month you can look forward to receiving a total of 4 oz of tea, 1 oz of each blend. Every tea box includes a selection of both herbal and caffeinated blends to enjoy."

This a cup of brewed "Lychee Rose" chinese black tea with rose petals and natural flavours.

All of the flavours I received were unqiquely different, but equally aromatic and delicious. Here is a list of the teas I recieved.

Red Rocks: Is a blend of Rooibos (also known as red bush), almond bits, and vanilla. This one has to be one of my favourites. I grew up drinking Rooibos because of my South African heritage and I love the blend of vanilla and chopped almonds which blends perfectly with the naturally sweet and earthy scent of Rooibos! Great on it's own or with milk and honey. Order at: theteaspot.com
Lychee Rose: Sweet tea soft and floral with a hint or rose to create a refreshing brew and the sweetness of lychees! Can be served with with ice for a truly refreshing summer drink. Order at: t-buds.com
Organic Chai Rooibos: A blend of Rooibos and six other organic spices produces a slightly spicy yet calming caffine free tea. Order at: gatheringplacetrading.com
Meditative Mind: Blend of pure Chinese white tea, rosebuds and jasmine pearls creates an experience of armotherapy that sharpens and awakens the senses. Order at: theteaspot.com
Freedom Tea: The beautiful taste of lemon, Rooibos and the slightest hint of vanilla that is caffine free and high in antioxidants. Order at: myaromatica.com

Take a look at their website or the individual suppliers of each type of tea! They are truly beautiful and of the best quality.

Creatine, Operations and Last Day of Micro Computers!

2012-06-21T20:21:00.001-07:00

Today was the last day of my micro computer class which is learning about Microsoft Word, Access and Excel 2012. Great programs and was really fun & useful to learn! Now I am on to re-doing Math Foundations 10/11 by the time Winter semester begins! Wish me luck!

I could not workout today or tomorrow because I had a tiny operation, so I am very disapointed about that. Taking long breaks can start a major dive in motivation levels for me. However, I will just have to push myself to go Saturday and Sunday for missing Thursday and Friday!

I have also started taking creatine twice a day (before & after workouts) everytime I workout. I am trying to bulk up my muscles, help me do heavier weights and more reps! Which it definately does and I highly reccomend it.

Thanks for reading and don't forget to suscribe y'all!

Food Diary - June 12

2012-06-12T07:59:00.008-07:00

Gym day today! 30 mins on elliptical trainer and 20 mins on treadmill/running and walking intervals. Followed by a leg workout! Workout Rating: 4/5 Motivation Level: 4/5

Breakfast (8:00 am):
- Scrambled Eggs
- Sprouted Whole Grain Toast with a tiny bit of low fat cream cheese
Sprouted bread is a type of bread made from whole grains that have been allowed to sprout, that is, to germinate. Sprouted grain breads are significantly higher in protein, vitamins and enzymes, and the complex starches are converted into natural sugars. They are also low GI, so they are digested more slowly by the body, keeping the blood sugar levels stable for longer, making people feel more satisfied.

Snack (8:30am):
- 5 Strawberries
One cup of strawberries will provide you will your daily requirement of Vitamin C is a well-known immunity booster, as well as a powerful, fast-working antioxidant.

Lunch (1:00pm):
- snow peas and 3 pieces of potato and a Smart Ones Fajita

Dinner (5:30pm):
- beef on brown rice
- beans and carrots

Desert (7:00pm):
- Kozy Shack Rice Pudding (130 cals)

Snack (9:30pm):
- Handful of dry Shreddies

Surviving The Weekend - Food Diary - June 9th

2012-06-09T11:49:00.012-07:00

Weekends are so challenging to stay on the healthy eating bandwagon! Who else finds it hard as well?

I do have some little tips for myself and others to help them survive the weekend without accumulating HUGE amounts of calories like our husbands can without batting an eyelid!

If you go out to a restaurant for breakfast and you can not say no to a good old fashioned eggs on toast, bacon and hash browns kind of breakfast do the following:

ask for brown DRY toast (This means NO butter! Your are getting the added benefit of a little more fiber and less refined carbs as compared to white toast and also your dropping the added calories that butter adds)
eat one slice of toast. (I can't have over easy eggs without toast, NO WAYS! :) )
only eat half the amount of hash browns (if you MUST take the rest to go and give to someone else).
No pancakes. I know it's tough but I only eat them maybe once every two to three months as a treat.
OTHERWISE go for an egg white omelet with light or no cheese. (Most breakfast restaurants have a healthy option menu...in the VERY back of the menu...I wonder why? :P )

If you go to a restaurant for lunch or dinner:

Go with chicken or fish and stay away from pasta's and red meat. Chicken and fish are great lean meats with good protein.
Order your meal but ask right away if the waiter could split the meal in half and take the other half to go. This helps by making sure you eat proportionately. Most restaurants give really unnecessarily big portions.
Do not eat any bread-like appetizers. (I found this the though est one!)
Only drink water! Save money and calories!
No desert! ( :'( No this is definitely the though est one)

Snacks & Treats:

Always opt for skim milk or sugar free with no whip or toppings!
Carry around a baggie of healthy trail mix or a good protein bar for on the go protein/snacks so that when it is meal time you won't want to eat everything on the menu! ( I suggest Jamieson's Brand of SlimDown bars. Great protein to carb ratio, great tasting, light and crunchy. Not chewy and heavy)
Try to eat snack every 1-2 hours to starve off binge like eating and crazy carvings.

AND LAST BUT NOT LEAST:

STOP eating after SEVEN PM!

Food Diary:
Breakfast (10:00am):
- 1 piece of sprouted grains toast with scrambled eggs and 1 quarter of a European large sausage.
- half a glass of green fruit smoothie
- ester-c and vitamin D supplements

Lunch:
- Wor Wonton Soup with udon noodles, wontons, broccoli and carrots.

Went to a AWESOME movie & got my nails done!

Snack:
-Starbucks strawberry & cream frap made with skim milk and no whip

Dinner (7:30pm):
Greek Food!
- Calamari with one pita, half a potato, little bit of Greek salad, 3 tablespoons of rice and of course tzatziki sauce

I said NO to desert (Greek Ekmek) and NO to popcorn and treats at the movies!

Today Was a Good Day!

2012-06-08T15:42:00.004-07:00

I started feeling better yesterday and went to the gym yesterday and today as my cold is slowly going away. Today I did 30 minutes in total on the elliptical machine. 25 minutes on level 8 and then 5 minute cool down, slowly going from level 8 down to 1. Yesterday I worked my legs, glutes and core, so today I focused on upper body strength. I usually do about 5 different arm exercises made up of 3 sets of 15 reps for each one. I make sure I do a combination of exercises that work my biceps, triceps and chest.
I am so happy to be back at the gym! Happy Friday everyone!

Breakfast (9:30):
- steel cut oats

Snack (12:30pm):
- 1 greek yogurt
- handful of Shreddies (dry cereal)

Lunch (2:00pm):
- Tuna sandwich, light mayo, sprouted whole grain bread, lettuce, tomato and cucumber

Dinner Sushi Fridays! :D (6:45pm):
- ebi sumono, spicy tofu, spicy dynamite rolls

Daily Food Intake - June 4th

2012-06-04T13:00:00.005-07:00

Breakfast (7:30am):

Steel Cut Oats (no topping)

Snack (10:30am):

Starbucks:

Tall Frappachino made with skim milk but whip cream topping (couldn't help myself :p)

Raisin Bran Muffin

Lunch: (2:15pm):

1 greek yogurt cup
1 piece of sprouted grain toast (1/2 with low fat cream cheese and other 1/2 with organic peanut butter)
1 cup of rooibos with chai tea, skim milk, and 1 1/2 tsp of brown sugar

Dinner (6:00pm):
1 cup of brown spaghetti with tomato sauce and meet balls
cup of green beans and 1 carrot chopped (all steamed)

Workout:

None today, I have a vicious sore throat right now. Very unhappy about that!

Whey Protein Shake 101 for Women

2012-06-04T12:36:00.003-07:00

Many people tend to think protein shakes and protein powder are for bodybuilders, but protein-rich snacks can be a great way for anyone who is trying to lose weight. For women especially, protein shakes can help stave off hunger, curb total calorie consumption and encourage lean muscle development.

My Go-To Protein Shakes:

Mocha Whey Protein Shake:
Make your protein shake as usual. (1 scoop of chocolate whey protein & skim milk), but add half a teaspoon on instant coffee! This shake has the flavor of iced coffee with the health benefits of whey protein.

Cinnamon Swirl Protein Shake:
Make your protein shake as usual again, (1 scoop of vanilla or unflavored whey protein & skim milk) but this time add a pinch of cinnamon!

Banana Chocolate Protein Shake: (requires blender)
Make your protein shake as usual again again, (1 scoop of chocolate whey protein & skim milk) but this time add half a banana and then blend in a blender!

Protein Shake FAQ:

What is whey protein?
Whey protein is a nutritional supplement women can take to either help build muscle or to supply high-quality protein when losing body fat. The amount of whey protein you need to consume depends on your weight, your activity level and your fitness goals

What are the benefits of protein shakes?
Women who find themselves subject to cravings may find it easier to resist snacking after drinking a nutritious protein shake! For busy women, protein shakes are an ideal meal replacement choice, because they take only a few minutes to prepare and are easy to carry.

When should I be drinking my protein shakes?
One of the times that your body is in need of it the most is immediately following a workout since your body starts to heal the muscle immediately after a workout, taking protein at that time will give the body the fuel it needs to heal and grow your muscles.