commitment

promise

engagement

pledge


vow

word

The first five words that popped in my mind when I thought of the word commitment.

We all have commitments to family, friends, employment, tasks but the most important commitment should be to ourselves.  It took me a VERY long time to get to that place.  I'm like my Mama; feeling like I need to look after everyone else, namely my Sweet pea.  And obviously I have to look after my baby, she's my life, my responsibility, my everything.  BUT in order to look after her fully and completely, I have to be whole.  To be whole I have to go to the gym, soak in the tub once in a while, go dancing with the girls, read a book, go for a walk alone, listen to music, write, volunteer.

I think being the primary parent for the past four years, I feel guilt.  I think even in situations where there are two parents, there is the feeling that we need to spend as much time with our kids as possible.  That is true, to an extent.  Yes, with the busy lives we lead, we have to seize all the time we can with them.  However, that 60 minutes you took to go to the gym while they visited with Nanny and Grampie or that evening you had dinner with friends and they stayed with Daddy is okay.  And it teaches them so much.  More than you could ever know.

From my side of the fence, I have a daughter who sees me reading and writing and she appreciates taking time for herself to do the same.  She sees Mom looking after her health and she wants to learn and do the same (Scholastic has a great yoga DVD for young people).  She appreciates a soak in the bubbles as much as I do.  She goes to the SPCA with me and gives her time and she sees Mommy helping in army.  None of this would happen if I didn't take that little bit of me time.  If I didn't make that commitment to myself.  If I didn't work to make my self whole.  And never mind that it's teaching her to be imaginative, innovative, independent, responsible, caring, compassionate, empathetic...

There is no perfection.  This is only my opinion.  What I live day-to-day.  In my little piece of the world, this works.

Love the one you're with.  XO

Monthly check in

Keeping track of my grub this whole week.  Doing okay.  Definitely upped my fruit and veggies.  Way down on my starchy carbs and walking the protein to me.  I WANT MUSCLE so I make sure I feed them.  haha

So the scoop...

I am currently at 138 pounds.  Yup, up 5 pounds since last check in a month ago.  BUT, my waist is down 1.5cm as are my hips.  Thighs are down a half a cm.  Arms and calves up 1cm.  All that lifting is paying off maybe.  AND I am doing cardio each and every workout.  That's a big deal for me (I hate cardio...may have mentioned that a few times).  Oh and my chest is up too.  That would be my latissimus dorsi, not my boobs.  Those things are far from up.  SIGH!!!

My favorite thing right now....stewed rubarb with vanilla greek yogurt.  The zip of the rubarb with the sweetness of the yogurt.  FABULOUS!!  And I can see me putting it in my clean bumbleberry crisp.  Getting excited now.  haha

So that's the deal with the exercise, food, all that good stuff.  Just counting down the days until school is done and I get one full week with my Sweet pea.  Not sure what we'll do but I want to have a super fun week with her.

Off to put up lunches.  That is a love-hate thing.

Happy Monday!!

Love the one you're with!!  XO

Real Food Connections

I went!

It was awesome!!

Here are the goodies I purchased!!!

Lime Tortilla Chips from Covered Bridge Chips in Hartland

Smokies - lean pork with applewood smoked ham and bacon from SpringBrook Farm in Rexton

Goats Milk Feta from Fromagerie fond au des bois in Rexton

Multi-Grain Baking Mix from Speerville Flour Mill in Speerville

Pure Cranberry Juice from Springbrook Cranberry in Tracy

Gram's Raisin Bread from Soleil Bakery

Peanut butter from Jolly Farmer

I hope I have all that right!!  You really should stop by if you can or at least check them out...  Real Food Connections

Now I have to go decide what I want first!

Love the one you're with!!  XO

It IS Saturday

And I am loving it.  I love going to the farmer's market here.  I can always find such good stuff.  I get my usual; eggs from Goodine's, some super good jalapeno cheddar cheese (yummy in with my eggs), a little loaf of spelt bread, veggies like it's nobody's business and a little treat of some sort...maybe those roasted pecans.

I try my best to shop local.  One place I really want to visit soon is  Real Food Connections.  

"Real Foods are about more than any one fad, diet, movement or belief. It’s not embodied by one single author, book, movie or expert. There are no defined diets and the rules aren’t set in stone. Real Foods is about continuing education, and about looking at the past as well as the future while deciding what to eat."

They have a store.  You can order a box of goodies online!  They have a wonderful website (see above) with lots of great information.


Come to think of it...today might be the day...I think I'll head there after market.  Will let you know how I make out.  :)


Until next time...


Love the one you're with!  XO

We all have those days...

...I've had two.  Just not feeling 100% the last couple of days.  Belly all out of sorts.  Mind a little out of sorts too.  I think I needed to get back to my meditation routine.  I used to meditate every night.  Have these cool cards that give me something positive to focus on...so that me mind isn't going 100 miles a minute.  Gives me that chance to focus and regain perspective.

Tonight...my card...

RELAX - EVERYTHING IS OKAY

How appropriate!!!

It tells me, "Enjoy watching your life story unfold in an amazing way.  Life works itself out in ways that we never thought possible.  Your current situation will soon be over and you'll be just fine.you'll learn life lessons that will help you in your future.  So use this as a time to get stronger.  Breathe deeply, try your best to stay positive and just be happy because everything is going to be okay."

So simple yet so true.  I have so much to be grateful for; even in the challenging times.  I do trust that all will work out in the end.  Just need to make my way over this bit of a hurdle.  Of course, will do it all with a little help from my friends.  And a kick ass run on the treadmill.  ;)

Happy weekend.

Love the one you're with!  XO

One of the dangers...

One of the things about working out; you lose your boobies.  I'm not complaining except to say, now I need to go get some new bras.  HAHAHA

 

What a beauty day...

...too nice to let the people rain clouds in.  That's what I think I'll call them.  People rain clouds.  The ones who no matter what have to rain down and make everything an inconvenient mess.  I have a couple of those rain cloud people in my life.  Frankly, they're selfish assholes but it's a nice day so I'm keeping positive thoughts.  hehehe

A big part of physical health is mental health.  If you don't have good mental health then your body will suffer physically.  My reprieve; my wonderful family, my amazing friends, humour, writing, reading, the gym, meditation, stretching.  All of these things are easy except for the people-related stuff.  Always a chore to manage the folks.  But it's mind over matter and if I don't matter to them then I'm going to pay them no mind.  Made that up myself.  Lame, I know.

So get out for a walk.  Read a book.  Snuggle your love muffins.  Do whatever it takes to get that smile on your face.  Happy Saturday!!

Love the one you're with!  XO

A Little Hump Day Humour

Love your colors

{HEART} your colors!!

More than just vitamins and minerals in those fruits and veggies.  We want those phytochemicals that come from plants...along with the hundreds of other substances that are beneficial to our human bods.  All those disease preventers come in nice little packages.

That white family of goodies (cauliflower, mushrooms, white beans, onions, garlic, parsnips, shallots, turnips, ginger, bananas, pears) have a ton of good chemicals in them, DNA defenders and stuff that breaks down cancer-causing compounds.

Some of the most powerful antioxidant foods are in the purple/red family.  Berries, especially blueberries are the bomb!!!  Tomatoes, spaghetti sauce, tomato juice,
tomato soup, red peppers, red onions, beets, red cabbage, kidney beans, apples, pink grapefruit, red grapes, strawberries, cherries, watermelon, raspberries, cranberries,
pomegranates, eggplant, purple grapes, plums, raisins, blueberries, blackberries, purple
figs, dried plums, black currents are all good too!!

The yellow/orange family is rich in vitamin C and contains carotenes and flavanoids, another group of antioxidants which help our immune systems.  They help improve communication between cells as well as doing many of the same functions as other antioxidants.  Some good ones:  Carrots, summer squash, corn, sweet potatoes, butternut squash, pumpkin, yellow peppers, rutabagas, cantaloupe, grapefruit, lemons,
nectarines, oranges, peaches, pineapples, tangerines, apricots, mangoes, papayas.

There are lots of green vegetables!  The dark green leafy vegetables are rich in lutein, among other phytochemicals.  Leafy greens, asparagus, green peppers, broccoli, green beans, peas, cabbage, green onion, brussels sprouts, okra, zucchini, Chinese cabbage, green apples, green grapes, honeydew melon, kiwifruit, limes are some good greens.

 

A great website is http://www.fruitsandveggiesmatter.gov/

So eat your colors. Reap the benefits.

Love the one you're with!!  X

 

A hot guy named Gym

There is NOTHING cute about me after a workout.  I DO NOT do my hair or makeup to go to the gym.  I laugh out loud at those who do.  It's the gym people.  And while you're at it, wear a good bra.  Too much tit the other day.  Goodness.  The woman was a mess of boobs everywhere.  *sigh*

Made it to the gym five times last week.  Always good to have that recovery time in there.  Body needs it.  You really can overwork yourself.  People who do seven days a week may be counter-productive.

So I'll just run you through my last workout.  May be of interest, maybe not....

20 minutes on the stairclimber.  That big one that sits in the corner lookin' like a mini staircase.  Goodness...should have seen me on that thing at first.  The stairs move down slowly as you type in what you want to do, your weight, time, etc.  First time on it, I have to read everything, follow the menu.  Doing this I notice I am going d-o-w-n.  Anyway, got it figured out.  Did 74 flights of stairs in those 20 minutes.  Sweating like a PIG!  Sight to be seen.

Off I go to do some multi-hip thingys.  Me, I do free weights.  So I'm trying to do this on the machine because it's for legs and sometimes a machine is most effective for the legs.  Well, I looked like a monkey hanging off this thing but managed to do 2 sets of 15 with 60 pounds.  It wasn't pretty but I felt the muscle I was supposed to be working so I guess that's a plus.

Leg extensions. Two sets of 12 with 50 pounds.  Those bastards are hard for me but I got it done.  Grunting every so quietly under my breath.  I never want to be a grunter.  Ick.

Leg press.  Started light because of my shitty knee.  12 reps with 90 pounds, then 20 reps with 130 pounds then 20 reps with 140 pounds.

Calves.  Single leg standing.  I always have to hold onto something when I do these; otherwise I would fall over with a very ungraceful thud.  12 reps with 22.5 pounds and then 12 reps with 25 pounds.  Always feels like I'm going to get a cramp in my butt cheek when I do those.  hehehe

Deadlifts.  I do them standing on a box so I can get full extension right to the floor.  I also tend to do them with dumbbells instead of a barbell.  Did a couple sets of 25 with 50 pounds.

50 full situps

Sat in a "V" sit with an 8 pound medicine ball and went side-to-side to do my obliques.  30 of those puppies.

20 leg raises on the machine...to make sure I didn't cheat, my honey held his hand at his chest and I had to lift that high.

Plank for 2 minutes 20 seconds.  After which I fell into a puddle on the mats.

Threw in some arms....upward cable curl for my biceps 45 pounds is what I maxed out at.  60 pounds for pulldowns (triceps) and 20 pounds for the shoulder press.  I went to exhaustion on all those.  Meaning I went until I couldn't do anymore.  A little light on the shoulders but I hurt one the other day reaching into the backseat of the car if you can imagine....  Had to baby it.

So that's one of my workouts.  Some may be shorter depending on how much time I have.  Some days I do all lower body.  Some days all upper body.  Always a certain amount of core.  And now, always cardio....for more than my usual 5 minutes.

Hope this was at least mildly interesting.

Love the one you're with!  XO

Had to do it

I'm one week out from recording my numbers for my monthly goal.  Had to do it now though.  I like to see if the work I am doing is making a difference.  So here goes...

29 April
133 lbs

76cm waist
97.5cm hip
58cm thigh
26.7% body fat (that's the number I watch, not the pounds)

13 May
134 lbs

75cm waist
97cm hips
57cm thigh
24.9% body fat

So my synopsis on all this.

Pounds -  Sure I wouldn't mind being less on the pounds side of things but I lift heavy weights, low reps.  I look to gain mass, not tone.  That's why I say the body fat percentage is more important to me.



I would really like the waist and hip measurements to come down more.  Not overly concerned about the thigh because I don't have the jiggle I had before.  I know doing all those damn stairs and squats are firming things up.  But the core, I work that like a bastard but I need to keep up on the cardio.  I am sub-par on that.  One of my goals is to do more cardio and I'm making huge leaps for me but there is more work to be done there for sure.

So, will be interesting to see where I am in a week.  Been journalling what goes in my mouth everyday.  Friday was a cheat day for sure.  Or should I say I had a real good cheat meal Friday.  Steak and potatoes.  Don't do potatoes often but man...yummy.  Have to have the cheats once in a while.  If I didn't, I'd be bumping behind that wagon again.

Progress.  It is a beautiful thing.

Love the one you're with!  XO

New cooler!!

I know...nothing to really get that excited about.  But a good cooler that doesn't look like you should be driving a big rig is a big deal.  : )  Found this baby at Walmart for under 20 bucks.  Has a nice big spot in the bottom to put ice packs and all my containers.  Up top is a separate section for my dry goods.  And they won't get squished up there either!  The things we get excited about.  HAHA

All kidding aside.  If you don't have all the healthy food you need to get you through the day, what are you going to do?  Grab something at the corner store, go to a fast food place, get something out of the vending machine.  All good things to do ONCE IN A WHILE but  if it becomes a habit because you don't have those good options readily available...well, you won't get all that good food into you or worse still, you may not eat at all!  Contrary to what some think, not eating does not make you lose weight...at least not weight you can keep off.  And never mind all the bad stuff not eating does to your body and internal organs, including your heart.  Not eating = BAD!!

Can't wait to pack my cooler Monday morning!  The small things in life.  hehehe

Love the one you're with!  XO

Lunches

Always the hardest thing...lunches.  I do a cooler.  Yup, remember me mentioning the soft-sided cooler with the ice packs.  Here is what's on the docket for tomorrow.  Nothing earth-shattering but wanted to give you a couple ideas.

Starting at the top, a nice little chocolate Lifestyle cookie (gotta have a little sugar - hehe), fat free pudding (I dip my fruit in it, tomorrow it will be pineapple and strawberries), 0% fat Greek yogurt with dates and organic granola (I'll eat that for breakfast when I get to work), an All-Bran bar, the long thing, banana with all natural peanut butter wrapped in a flax seed whole gran wrap, the fruit, a fibre 1 bar for after the gym, those yummy spelt cakes, lettuce with tuna and shaved almonds (mixed fat free Italian dressing in with the tuna), my K-cup of tea.  I'll also add a GNC Lean Shake.  That too will be to drink on the way home from the gym.

Jbird has a condensed version of this.  Portion sizes are appropriate for her.  And no tuna.  I haven't got her to that yet.  Salmon, yes.  Tuna, no. HAHA


I eat every two hours.  Keeps my mojo going.  : )  Hope this gives an idea of what goes in my belly during the day.

Love the one you're with!  XO
 

Love this!!

Nothing like an ancient grain. Spelt contains about 57.9 percent carbohydrates (excluding 9.2 percent fibre), 17.0 percent protein and 3.0 percent fat, as well as dietary minerals and vitamins.

 

Jbird LOVES them which is fabulous!

 

Bought mine at Bulk Barn.

Let's do 100

PUSHUPS!!

Do a hundred pushups.  No really, just get them done in as many sets as in necessary. Try to start in the neighborhood of ten sets of ten and see how far you get. Hell, I don’t care if you do fifty sets of two and it takes you two hours and a snack break – just get 100 under your belt.

Let's do it!!!!!

One of my faves

Thank you Costco....

Don't let someone else rain on your parade

It's been one of those days.  Actually one of those weeks.  I've been dragging my ass and my mind.  It's hard to stay focused when your mind is going a mile a minute.  Not sleeping so really not feeling up to exercising.  Wanting comfort food, not a carrot.  But I've still made it to the gym.  Still had the carrot...and maybe one handful of corn chips.  Hey, they have flax seeds; they're good for me.  ;)

It's okay to have those off days.  It's okay to slip into a rut.  Just make sure you don't wallow there too long.  And especially don't stick there too long if you were tripped and knocked in or straight up thrown in.  Don't let someone else's mental debt be your mental debt.  Don't let them rain on your parade.  So up goes the umbrella.  I've got one more day to get in and the week will be over.  New week starts on Saturday.  Always nice to use Saturday as the beginning of the week.  Sure beats the hell out of a Monday!


Love the one you're with.  XO

 

Physical activity

My goal....more cardio.  I LOVE lifting weights.  Love how it makes my body look and feel.  Cardio...lucky if I get my five minutes in at the first of a workout.  But I'm going to push myself.  I want to do the 5km Army Run in Ottawa in September.  Gotta have a goal.  Even if it's just getting your ass off the couch.  Couple of pushups.  Run around the house a few times.  Just keep it moving.  It will make a huge difference.  I know.  Helped me drop that winter weight.  hehehe

Breakfast!!!!

Have to have BREAKFAST!!  Just one of the things I love.  I make a big batch of this stuff.  Freeze some too.  Throw a little 0% greek yogurt and some cinnamon on this baby and you have the best breakfast EVER!!

Ingredients

• 1 lb / 454 g cooking apples
• Juice of 1 lemon
• 1 cup / 240 ml fresh blackberries (I get the frozen bumbleberry mix at Superstore)
• 1/4 cup / 60 ml whole-wheat flour
• 1/4 cup / 60 ml rolled oats
• 3 Tbsp / 45 ml canola oil (extra may be needed)
• 1/4 cup / 60 ml pitted dates, finely chopped (this gives you the sweet and boy it's good)
• 1/4 cup / 60 ml unsalted sunflower seeds
• Olive oil cooking spray

Preparation

1. Preheat oven to 400°F / 204°C. Prepare an ovenproof dish by lightly coating it with olive oil cooking spray.
2. Core and slice the unpeeled apples and sprinkle with lemon juice.
3. Place in a medium saucepan with the berries.
4. Cook over medium-low heat and bring to a simmer. Simmer for 5 minutes.
5. Pour cooked fruit into baking dish.
6. In a separate bowl, mix the flour and oats. Rub in the oil and stir until mixture resembles crumbs. You may need to add more canola oil until desired texture is reached. Stir in dates and sunflower seeds. Sprinkle crumbly mixture over fruit.

Bake in oven for 25 minutes.

Food

I have no time to do this "DIET" shit.  That was my thought.  But fact of the matter is, I do.  I take every Sunday afternoon to prep for my week.  Really doesn't take that long at all.  Hour maybe...maybe two.

Wash everything.  Or cheat and by it prewashed.
Cut everything up.
Put it in containers with see thru bottoms and tops (may be an investment but sooooo worth it).
I cook up some brown rice, quinoa and couscous.  Put that in containers.
Steam some chicken breasts.  I cut some up.  Leave some whole.  Maybe throw a couple in the oven with pepper and lemon slices.

I AM NOT A GOURMET CHEF.  There is nothing gourmet here.  Never will be.  Sorry.  LOL!!

My veggies for a week of lunches.  I know.  I'm killing the environment with all the baggies.  One step at a time.  ;) I've tried using plastic containers but I already pack a full cooler for the day, I can't take anything any bigger.  These baggies are easy to pop in the soft-sided cooler I use.  I can grab one and throw it in my purse if I'm running an errand.  Jbird eats the same thing, just smaller portions.

 

The fruit is done up the same, except I do use containers.  Who wants smooshed raspberries?!!  Snacks, same thing.  All ready to go.  Takes me two seconds to throw the ice packs in the coolers/lunchbags and then the grub.

And I know you read chicken up top and thought, dear gawd, I can't eat just chicken.  Nope, fish, lean beef, lean pork, turkey, tofu (yup, tofu).  You name it, if it's lean and in proper portions, sky is the limit.

And soup!!  Love soups.  Made a potato, fennel, chicken soup the other day in the slow cooker.  FML!!  So damn good.  Jaden even ate it...after I picked out the red kidney beans.  Shhhh, don't tell her I left the white kidney beans in there.

Guess the point of this post...preparation!!  That will be your first step to success.  : )

Love the one you're with. XO