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30s on/30s off run

Thursday, September 18, 2008

I really didn't want to do my BORING run this morning nor did I really want to do my piece-meal basement circuit! So I decided to try melding the two exercises together! WOW, what a great workout!
I took the short loop (4.5 km ...since I got off to a late start) so my plan was to attempt walking for 30 seconds, then running (not my usual jog) for 30 seconds. (Think SPEED BURSTS)
It was SO much better then just running at the same pace for the entire loop! Also, I was faster this way! I made it home in 27 minutes flat! (I think when I jog it, at my pace, I get home at 29 minutes!) Shaving off 2 minutes from my original time is a pretty huge accomplishment! I'm quite proud of me!
And no knee pain! WOO HOO! Not even an incling of pain anywhere! (I'm attributing my speedy recovery time to my excellent nutrition and hydration schedule.)

I was talking to the girls at the gym yesterday (ARMS circuit with Wendy) and of course we started discussing diet. I mentioned the "protein pancakes" and everyone made the worst faces and said how much they HATED them or threw them out they were so bad! I piped up in the defence of the pancakes and said "They are good tasting with cinnamon, but a little dry and quite heavy!" One of the other girls mentioned that she actually cooks the oats BEFORE she adds them to the protein powder and egg mixture. She said this helps keep them moist and fluffy. Hmm... I was SO curious, I tried making them again this morning with her method, and SON-OF-A-GUN.... they were fluffy and had the texture of REAL pancakes! OMG! AMAZING! Not only that, but by cooking the oats first actually DOUBLED the amount of pancakes the same amount of ingredients made!!! (Hence, making the pancakes LESS DENSE!)

Seriously, you must be DYING to try making my protein pancakes now, right? emoticon
Well, here's the recipe! Bon Apetit!


  Member Comments About This Blog Post:

GUNGHONIA 9/18/2008 11:55PM

    I HEART interval-training! And if ya do it regularly, your boring ol' same-tempo runs'll end up faster, too.:)

I might hafta give those protein pancakes a go!...

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RUTHXG 9/18/2008 4:03PM

    Cool! I have saved your recipe so I can try it when we get some protein powder. Almond extract & cinnamon are two of my favorite flavors, so I've gotta try it.

I've been doing some sprints in the midst of my own jogging, which tire me a bit so then I often fall back to walking a little while. According to the Spark fitness tracker it does burn a lot more calories. Hopefully that will help us both get some more weight loss soon.

Best wishes with your performance diet! I look forward to hearing how it goes for you.

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MICHELAR 9/18/2008 3:35PM

    Hi doll, I see you are doing amazing and looking it too! emoticon


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SEPPIESUSAN 9/18/2008 3:06PM

    Congrats on shaving time off your run - that's my current goal too!!!!!

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SWEET*TOOTH 9/18/2008 2:48PM

    Um....I actually AM seriously dying to make those pancakes! I'm glad those ended up working out for you. Also, I'm so happy that you are able to run again (without the pain) and enjoy it! The circuit training with running and walking is probably burning more calories, AND it's more fun! Awesome job, girl!

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    YAY for no knee pain!!!! Awesome run/walk, too!!!! You are ROCKIN' it, girl!! I think I will try that. When I run constantly my knees kill me!

The pancakes.....if they are fluffy and have the same texture as the "bad for you pancakes" that is awesome! I want the recipe!!!!!!


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SEEHOLZ 9/18/2008 1:57PM

    I guess I got my question answerered: Yep, that sounds like the ones I used to make all the time! I think it might be time to pull that recipe back out! It's oats, egg whites and something... no, I'm not dying at all to eat any-- pancakes and donuts never really call my name- but, I am going to give them a try.
With the fall weather coming, I decided to go for the overnight steel cut apple oatmeal. I haven't had that for months. It was okay--- oats and me have a love/hate relationship. I either love them or I'd prefer stale bread- well, almost!
In any case, I'm really glad you made your pancakes super yummy! Cinammon can do wonders with all kinds of oats/apple type things! Totally agree on that one!

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ROCKNROLL916 9/18/2008 1:49PM

    Awesome way to judge your emotions, and update your workout to stay focused!! That's a lesson I need to learn myself!! You are a role model!

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1STEP4WARD 9/18/2008 1:30PM

    Sounds like you had a good workout! It always helps adding a new spin on a boring routine to get things going. This always makes it feel more accomplishing too!

You are right...pancakes sound great!!

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KSTYLEFITNESS 9/18/2008 12:10PM

    Sounds like your workout was intense. And you're right, I want to try those pancakes!

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Day 2 of Competition Nutrition

Wednesday, September 17, 2008

I don't know what happened to me yesterday, but I turned into a BIG cry baby! LOL emoticon
I was at the gym, planning on doing my heavy weight training (LEGS) first then go outside for a rollerblade or some form of cardio... well, I was an hour into my circuit and I had 2 exercises (@3 sets each) left and I could n't find the right machines to use for them. I felt like I was wasting time just wandering, until I spotted it: the glute lift machine! It was not quite the same as the "butt master machine" I use at my regular gym, but I figured it would suffice none the less.
(the machine at the gym I normally use looks like the above picture but the machine that I was about to use looked like this:
I din't feel very comfortable as soon as I hopped onto the machine... even with only 20lbs on the stack, but I pushed on anyways. (dumb idea) I upped the weight on the stack to 50 lbs and started my sets... right leg made it through ok... but I then went to do my left legs set... UGH. My foot managed to slip off the stupid foot thingy (in a southward direction) allowing said foot thingy to crash down on my ankle with 50 lbs of stacked weight on it!
DAMN! emoticon
It hurt and I was embarrassed about making the stack crash like that! I immediately looked back to make sure there was NO BLOOD... and I saw only redness around my ankle and calf area. (A bruise, I thought!) Suddenly my eyes started to well up with tears. OMG.. no, NO CRYING AT THE GYM!
I quickly got off that DEVIL MACHINE and decided to skip the remaining exercise in my leg workout and head home... I was having a really hard time remaining composed walking out of the fitness facility, so I put my sunglasses to hide my eyes!
When I finally reached my car, the flood gates opened! I was a sobbing mess! (And at that point it was not even hurting anymore!) I cried all the way home. This put me in such a funk that I couldn't even muster up the energy to do my cardio! "Tomorrow will be a better day!", I had to tell myself.

Weirdness, eh? I don't know what got into me! I am not usually that fragile!

SO today IS a better day! I started things off with a 6.5km run (34 minutes total time) I stretched and now I feel great! I started today off AGAIN with protein pancakes... I just couldn't get over how GOOD they were yesterday. However, I think I'm over them already (so soon?) because todays batch was really quite dry and hard to choke down.

According to my meal plan, this is what I should be eating for the rest of the day:
Meal 1: 4 egg whites with onions, pepers & mushrooms, 1/2 C oats. green tea, vitamins
Meal 2: 3/4 C celery & peppers, 1 T. almond butter or peanut butter
Meal 3: 6 oz. chicken breast, 1 C. green veggies
Meal 4: protein shake (made with water)
Meal 5: 5 oz. lean meat (chicken, fish, beef) on leafy green veggies, 1/2 C. brown rice or 1/2 C. cooked yam
Meal 6: protein shake (made with water) with small orange.

I can already tell that I will be making small modifications to this plan (because I don't have oranges in the house!) but I'm sure that's OK! ( long as I don't start swapping out the 5. oz lean meat for a *Big Mac*... right?)
emoticon emoticon

  Member Comments About This Blog Post:

RIDGW004 9/18/2008 5:43PM

    I agree with you, the"butt" machine is evil. emoticon

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ROCKNROLL916 9/18/2008 1:44PM

    I agree with Seeholz... just a trigger that released all your pent up emotion (stress from training, dieting and you own expectations?!). We women cry instead of punching stuff! Though that soun ds like a good double-duty fitness idea... kick-bowing or boxing? Release that emotion AND get fit!

Anyway, good luck with the food, you are doing awesome!!

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GUNGHONIA 9/18/2008 1:15AM

    YOWCH! That sounds painful, and like an easy way to hurt yourself! I hope there were no lingering after-effects and that the only thing bruised was your ego (yeah, like that hurts any less or heals any faster than a hematoma)

If it makes you feel any better, while I was doing my warmup this morning on the elliptical, a girl walked in front of me and totally slammed her elbow against the mirror-plated pillar in the middle of the cardio deck, cracking one side of the mirror to bits. I felt so bad for her - not only was she in pain, she looked absolutely mortified.

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SEEHOLZ 9/17/2008 9:40PM

    Oh no---- BIG HUGS to you!!!
Just a FYI-- I heart you! As much as I want you to be the fitness model queen you deserve to be, seriously be careful about low carbing-- that alone can give you low serotonin levels and with winter coming--- just be aware--- I know it'll mean so much to you that you can do this, but also remember to save your strength and "crabbiness" for the real thing! Other than that, don't worry about the crying! Sometimes, crying is just that--- a release of pent up emotions. As long as you are not hurt, things are okay- who cares what people think at the gym- no one even noticed, I bet.
So glad to hear you're doing better today!
Hugs dear friend!

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NICKEL51 9/17/2008 3:44PM

    Hey, Cry Babies RULE! Hope your foot/ankle isn't hurt for your Competition. Also, you are doing so good with the diet. It takes sooo much more work than peole think to eat 6 times a day, let alone eat the specific foods you are listing. You are looking great!

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TESS6166 9/17/2008 12:48PM

    Wow... you sound like me! It's totally the diet... I am not myself either. Hang in there, keep the end goal in sight.

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SEPPIESUSAN 9/17/2008 12:25PM

    Fifty pounds to the ankle?? OUCH!! Hope you're feeling better today.

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MOMOF2GR8KIDS 9/17/2008 12:21PM

    Hi there!

Sorry about the gym injury....sounds like it hurt!

As for your out of character reaction....Blame it on carb deprivation....the first few days for me cutting back on carbs is way worse than PMS!! Even if I've been previously eating clean. The better news is, after the first few fragile days, it gets way easier and my emotions seem to level least that's how it works for me.

Best of luck...sounds like you're doing great...your newest pic looks awesome!

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SHINYREDSHOE 9/17/2008 12:12PM

    Uggh...glute lift machine or medieval torture device?

Glad you're ok! Nice job on the run this morning.

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First day of Competition Nutrition

Tuesday, September 16, 2008

Today is my FIRST day attempting to follow the "Competition Nutrition" plan. (Basically it differs from what I WAS eating by adding MORE protein and subtracting most of the carbs and dairy)

Here's my meal plan for the day: (I chose the easiest most tasty day to start with... do you blame me? LOL)

Meal 1 - 2 protein pancakes*, 1 tbsp almond butter
Meal 2 - apple and almonds
Meal 3 - turkey wrap in WW pita, medium garden salad, no dressing
Meal 4 - protein shake, apple
Meal 5 - chicken stirfry (with mixed veggies), 1/2 cup rice
Meal 6 - 3 egg whites + 1 whole egg scrambled with spinach and peppers

Sounds ok, right? So far, the protein pancakes I made were freaking AWESOME!!! I topped them with almond butter and cinnamon! YUM!!!

I plan on getting out for some cardio this afternoon (maybe a rollerblade) after my leg weight training session. It's supposed to be +25oC today so I took the day off! (... it is SO nice having MANY remaining vacation days still to take!)
*see my SPARK PAGE/ RECIPES for recipe of my Protein Pancakes!

  Member Comments About This Blog Post:

SWEET*TOOTH 9/17/2008 10:28AM

    I totally respect you for doing this. WOW! That's discipline! And those pancakes sound wonderful. I'll have to try them!

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GUNGHONIA 9/17/2008 2:19AM

    Dude, if the pictures alone weren't enough, your meal breakdown is makin' me salivate;)

Please keep posting your Six A Day. I can use all the inspiration I can get! ;)

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LITTLEWING21 9/16/2008 7:07PM

    Loooks sooo yummy! I love almond butter and cinnamon!

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DIANEMARY126 9/16/2008 6:51PM

    good luck with the nutrition!! i know you can do it!

your pic below (the trial pose) looks great too!

eating is the harder part and the part that counts more, it's not fair!!

maybe the gains on the scale is muscle?


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MY_BEST_LIFE 9/16/2008 5:58PM

    Good luck! I know you can do it.
And - I LOVE the new pics!

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SEEHOLZ 9/16/2008 3:01PM

    I used to make awesome protein pancakes, as well. You definitely gave me a great breakfast idea-- did you use oats to make yours?
All the stuff that is on your plan, I like anyways!
Oh- of course it's good to start out on your diet on a day when you're home - easier to make everything!
Guten Appetit!

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TESS6166 9/16/2008 1:11PM

    Hi! Do you know how many cals and carb grams the diet has? Just curious, as my carb cycle is coming up...

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SEPPIESUSAN 9/16/2008 1:04PM

    I have apples and almonds for snacks every day..... they're great snacks. :)

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KSTYLEFITNESS 9/16/2008 12:35PM

    This looks very simple and very doable. Good luck.

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DANNI10 9/16/2008 12:07PM

    Sounds great! What is the pancake recipe, I'm always looking for a excuse to eat pancakes?! You are going to be successful at this! I believe in you!!!!!

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Getting it on, FOR REALS!

Monday, September 15, 2008

We are a little more then 4 weeks out (4 weeks, 5 days) from the next Fame Pro fitness competition here in Calgary, which several of the girls in my PT group are going to be competing in!

I have been following the fitness routine, I have FINALLY decided to get with the program 100% and start following the STRICT eating program as well! (GULP! This is tha HARD part!) This is the leaning out and growing your muscles phase, so the nutrition plan is very heavy in protein, but also quite carb depleated! This is the part that scares me! I love my rice! Luckily, oatmeal is still on the plan, however milk and dairy are not!
emoticon I know, this is gonna be tough for me!

I have been feeling a little dissapointed in my recent "progress" or lack there of on the scale. (I've actually gained for the last 2 weeks!) and I am starting to really get frustrated! I HAVE upped my cardio since September 1st and I even added more intense, heavy weight training (since August 6th) and still, I'm gaining???
Hmmm... this just goes to show you that the ol' 80/20 rule wins again! (diet is 80% of the BODY equation!) I DO know that I haven't been as consistent with following my 6 and 1 nutrition plan (6 days strict & clean, 1 day off) as I NEED to be to see those results!

All that being said, I did weigh-in today to see 131.4 lbs which is my lowest reading to date (by 0.1 pound, LOL but I'll take it) so I guess I haven't ruined everything with my recent eating setbacks! However, I don't want anything else getting in my way between now and the competition date!

*** I will TRAINand EAT as if I was competing in the show on October 19, 2008!***
(eventhough I will NOT actually be competing till April 2009).
I consider this my TRIAL run, to see if I can handle what it takes to be a Fitness Competitor!

  Member Comments About This Blog Post:

RUNSTEPHRUN 9/16/2008 10:23PM

    Girl, you are totally gonna do great with the added restraint in the food area. You will see results so quickly, you won't want to stop!!!! Good luck, and keep us posted.

That new photo of the gorgeous. I Love it!

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SHINYREDSHOE 9/16/2008 12:38PM

    Way to go!!

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THELILMERMAID 9/16/2008 1:46AM

    I love seeing you progress! You'll have to go into detail about your new eating plan. I love my rice too! But I try to eat brown most of the time.

Your muscles are BANGIN'!

emoticon emoticon

I thought you said your cheat days were getting out of head and now your losing pounds again! LOL, wait for me! I'm getting too cozy at this weight, I eat too much processed food & carbs.

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ABIZZLE7 9/15/2008 10:51PM

    You are doing GREAT! You look awesome in the picture - and remember, muscle weighs more. Screw the scale anyhow - you can definitely see the changes in your pictures already! Keep it up - cuz you're an inspiration and I'm counting on you! (no pressure, hahaha!)

Seriously, you've got all of our support!

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SEEHOLZ 9/15/2008 10:30PM

    I have absolutely NO DOUBT that you can do it! I mean, you put your mind to something- you go for it!
My 2 cents of "Mom" talk: Just consider what kind of eating plan you'd like between Oct 19th and April 2009~ I mean, you'll be extremely amazing in April, but if you let lax, are you going to be okay with less leaness? Or are you planning on keeping that up until you reach 125?
Also, it sounds to me that you have lost the 3 lbs, 3 days after the "cheat"! Did you have a fun week, if you didn't consider the "slack off" in terms of eating? If you ate strict while on your trip, would you have felt better?
I think taking all things into consideration keeps you even-keel and I surely appreciate that about you. One MAIN force of attraction about you, for me, is that you keep it real and you keep things in perspective!
Whatever you do, I'll keep "following you"-LOL!
Sweet dreams!


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GOALBY66 9/15/2008 9:04PM

    If you are training for a competition, go by measurements and what the mirror shows you. I would think the scale would be deceiving because you are gaining muscle and whatnot. You look amazing and that should only help to motivate you.

Good luck in your training, I'll be rooting for ya! :)

Comment edited on: 9/15/2008 9:03:17 PM

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ROCKNROLL916 9/15/2008 8:51PM

    Do bother with the scale, you look amazing!! You are so strong and healthy but lean. I am jealous!

But you can do it!! We all know you can...

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RAVEN1025 9/15/2008 8:02PM

    You can do it! You are doing great so far. Diet is definitely the hardest part, only because it is so huge in the equation...but you can conquer it.

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I should have been a model

Saturday, September 13, 2008

****** (This is one photo from my photoshoot with my sister.)

emoticonThis was the 2nd last shot she took (and she took about 100 shots of me that day!)
Wha'da'ya think? ... I should have been a model! LOL ( I'm such a camera whore!!!)

  Member Comments About This Blog Post:

LITTLEWING21 9/16/2008 7:06PM

    Gorgeous pic!!!! Lol I totally tease my best friend about being a camera whore!!!!!! If ya can't be perfect, thats not such a bad downfall rt? Hehehe

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MELICHACHA 9/15/2008 11:41AM

    Great shot -- rock on!

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THELILMERMAID 9/14/2008 11:30PM

    Luvs it! Very nice shot, you look gorgeous AND thin! Look at your clavicle bone, LOL!

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NEED2LOSELOTZ 9/14/2008 10:16PM

    wow.. you do look beautiful!! :) cameras are fun.i say! :)

i think one thing that's going to help me stay this course is to blog daily like i had before.. and just need that pinging in case i goof up.. 'course it should be self-motivating..that's the whole point, right?!

thanks for being there!!

Comment edited on: 9/14/2008 10:14:00 PM

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KELLYFIT4U 9/14/2008 10:01PM

    Wow! You look beautiful! Love the picture! I love your top. Did you ever find a pair of jeans you like. I'm down to only 2 pair that actually fit me so I'm ready to go out and by another new pair sometime soon.

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ZORAHGAIL 9/14/2008 11:37AM


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GOALBY66 9/14/2008 10:45AM

    That is a beautiful shot!

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DANNI10 9/13/2008 11:00PM

    Gorgeous photo!

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SEEHOLZ 9/13/2008 10:13PM

    It looks like a photo shoot picture! You look gorgeous- no kidding here!
Would have, could have, should's all happening right now! I think your modeling career is in full bloom on your sister's camera!

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THECITYMOUSE 9/13/2008 10:08PM

    I think you look FABULOUS sweetheart!! Spectacular!! So what if you're camera whore, the camera obviously loves you!!


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***LISA*** 9/13/2008 9:02PM

    You are beautiful!!!

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