Workout Recap: Week 10

Compared to last week’s run in a thunderstorm and unexpectedly hitting my 15k run milestone, this week was pretty tame. I did an upper body gym session on Monday, leg day on Thursday, and a nice quick 5k on a snowy trail on Saturday morning. I also tried my hand at making apple chips, which were a success, and made some more cocoa date balls to try and offset my craving for baked goods that inevitably comes with this season.

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The finished apple chips. They were gobbled up very quickly!

Monday: Chest/Triceps/Shoulders

I was back at the big-league bench press this week and was able to add a little bit more weight to the bar. I still have a fair ways to go to reach my goal of benching 100 lbs (I’m currently able to bench 3×7 @ 60 lbs) but I still have 5 months to go before my goal deadline and I think I should be able to make it!

Workout:
5 minute warm-up on the treadmill
Bench press
Incline flyes
Lying dumbbell triceps extensions
One arm rows + kickbacks
Cable rope triceps pulldowns
Seated dumbbell shoulder press
Front raises
5 minute cool-down on the treadmill

Thursday: Leg Day

I was able to get a rack this time around instead of using the Smith machine. It was definitely harder! I don’t think I fully appreciated being able to push back against the Smith machine with my heels the last time around until I couldn’t take advantage of it this week. I was able to do a full four sets of 12 reps at 65 lbs this week, so I don’t think I’ve been challenging myself enough with these. I’m going to be stepping up the weight a fair bit next time to make sure I reach my goal of 150 lbs on time. I also tried out Bosu ball lunges thinking that it would be a nice way to challenge those support muscles while I lunge. Well it was a challenge alright! I almost fell over multiple times but managed to mostly save face. They were much more challenging than I was expecting and I’m looking forward to getting better at them!

Workout:
5 minute warm-up on the treadmill
Squats
Seated calf raises
Hip adductors
Hip abductors
Deadlifts
Bosu ball lunges
Kettle bell swings

Saturday: Morning Run in the Snow
5km – 28:12 (5:37/km)

It’s finally snowed here in Southern Ontario!! This may be bad news for some, but I’m one of those people who can’t wait for it to snow once October/November rolls around. I am a little concerned that with the snow will come some slippery conditions for running, but this also means that I have an excuse to go into the running store to get more winter gear!

There was only a little bit of snow on the ground Saturday morning so it wasn’t too slippery. I could feel the snow slip a little bit under my toe when I pushed off, but it was no worse than running on mostly wet sand. I did half of my run on a nearby trail so that I could soak in the winter wonderland view.

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On Sunday it snowed most of the day so we have even more snow on the ground now and I’m really hoping that it will stick around for Christmas! All this snow also means that it’s almost snowboarding and skating season! The pond down the street hasn’t totally frozen over yet, but I’m keeping my fingers crossed that it won’t be long now. It’s always so much fun to throw on a pair of skates and go whisking about for an hour or so.

What are your favourite wintertime activities?

What’s your secret to staying warm while enjoying the snow?

 

 

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Recipe: Hasselback Chicken with Basil, Tomatoes, and Mozzarella

This recipe was so incredibly easy to put together, you don’t even need any instructions, all you need is a picture of this delicious meal. I saw a photo on Pinterest a while ago of this recipe and it looked so tasty and so simple to put together that it’s been stuck in my mind ever since.

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The only ingredients you need are:

  • Chicken breasts
  • Tomatoes (I used cherry tomatoes for a little sweetness)
  • Fresh basil leaves
  • Mozzarella
  • Vegetable oil
  • Salt and pepper to taste

The prep is dead simple. You cut slices of mozzarella and tomatoes and separate the basil leaves from the stem. Then you cut slices into your chicken breasts width-wise, making sure not to cut all the way through and put them into a baking dish. After you’ve cut the slices in the chicken breast, you stuff a piece each of mozzarella and tomato and a basil leaf into each slice, drizzle some oil, sprinkle salt and pepper to taste, toss the dish (not literally) into the oven and cook them until they’re done!

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This is what they looked like before going into the oven

I cooked mine at 400F to make sure that mozzarella was nice and melty and it took about 50 minutes for the chicken to be cooked through and golden brown on top. You can do more or fewer slices into your chicken breasts, depending on how much of the good stuff you want to eat. These babies are pretty much a meal in one for me, all I needed was a little extra veggies on the side!

I would definitely recommend them!

What’s your favourite low/no-effort meal?

Recipe: Cocoa Date Balls

This week I had a little more success in picking a “healthy” dessert that was actually close to being healthy. These date balls have just three ingredients (dates, nuts, and cocoa powder), are super duper easy to throw together, and they taste like a real dessert. Which of course made it very difficult to not eat the whole batch in one go haha.

img_3933 Continue reading “Recipe: Cocoa Date Balls”

Recipe: Breakfast Egg Muffins

I am constantly on the hunt for things to eat for breakfast that are healthy, tasty, and have a bunch of protein in them to keep me feeling full and awake until I can eat my next snack/meal. Some of my favourites are cottage cheese with fruit/nuts, oatmeal, toast with avocado and tomato, and of course eggs in any form. A few months ago I started a new job which completely threw my leisurely morning routine out the window and I don’t have much time in the morning to make things that take a while (like eggs), so when I found Averie Cooks’ recipe for these cute little egg/omelet muffins that you could heat up in the microwave I knew I had to try them. Continue reading “Recipe: Breakfast Egg Muffins”

Weekly Update #4: A ‘Lazy’ Week

This week was a bit of a wash fitness-wise, thanks to a mad dash to get my Halloween costume ready for Saturday night, so this is going to be a pretty short update. Because I didn’t go to the gym much this week (only one day out of my goal of three!) I wasn’t able to see if I’d shaken off my funk from last week. I did get to thinking, however, that my funk might be partially due to a lack of solid goals so I’m going to spend some time this upcoming week planning some goals that I can work towards and see if that helps.

Monday: Back, Biceps, and Shoulders

My head felt mostly in the game on Monday and I was able to have a pretty good focus on what I was doing. I had to wait for some of the machines that I wanted to use which left me having to think of another exercise to do on the spot while I waited. Overall a pretty good workout. I did manage to move up to 3×8 @ 40 lbs for my military press! Continue reading “Weekly Update #4: A ‘Lazy’ Week”

Initial thoughts

Well, today was the second day of my new, rather (read: very) intense training program, and I am already not keen on the food. The diet portion of this training program is very strict and involves eating only fish, steak, chicken, rice, broccoli, sweet potato, egg whites, and oats six or seven times per day.

The main thing that is causing me grief with this diet is the amount of time it takes to prep six meals a day, for seven days a week and following closely behind that is how bland the food is. I didn’t think it would be a huge problem because I usually don’t put a whole lot of seasoning in my food, but just these two days have been kind of brutal. I’m definitely going to have to up my spice and seasoning game if I want to keep eating these foods for the next three months. Continue reading “Initial thoughts”