Plantar Fasciitis
There are several things that help, such as having proper foot wear, orthotics, proper running mechanics, as well as some self myofascial release, stretches and exercises you can do.
1. Trigger Point: you can roll the bottom of your feet, this can actually aggrevate some cases so be careful. Roll along the bottom 30-60s at each point of discomfort.
Calves are important to foam roll as well, they can be tight and will pull the muscle of the foot. Find points along calf and hold down for 30-60s
2. Stretches: These are pictures here, first is a stretch for the toes hold for 30s.
Next up for the whole bottom of the foot.
Use a towel and pull toes towards face, hold for 30s. Last for the calves, any calve stretch will work, I just like this one, feet split position, bend into front leg and keep back foot on the ground flat, should feel it in the back leg.
3. Exercises: Pebble drop, using just your toes to pick up bring a marble or pebble from one place to another , repeat 10x 2-3sets.
Towel scrunches, have towel on ground use toes to scrunch it and pull it towards you.
Recipe: Roast chicken and Apple Salad
That roast chicken recipe i posted last week is a great one to use for wraps, sandwiches and as a main, but also is fantastic on salads. So I thought I`d share a salad I eat alll the time!
Ingredients:
half an apple
2 cups spinach
2 T goat cheese
handful crushed pecans
1 T balsamic vinaigrette
1. Using leftover roast chicken cut breast into small piece. Cut apple into small pieces
2. Mix spinach, crushed pecans, apples, chicken all together, add in goat cheese and drizzle with balsamic.
Cozy AF
Outfit: Sweater-Simons, Tank-F21, Jeans-Dynamite, Necklaces- Saraswati designs, Miss Boss, Boots-Nine West, Ring-The Bay
I have been on the look for a big comfy cozy sweater for a little while now and when I saw this one I knew it was it. It was the one! Love at first sight! I only believe in that when it comes to clothes and accessories, of course. I can`t get enough of this mustardy yellow colour. Its the perfect autumn colour and a great pop to any outfit. Not only is it a great colour, its so cozy! Its all I want to wear ever. You may get a little sick of seeing this number over the next few months because its on repeat already. Cant stop, wont stop. No apologies!
xo Jenna
Bouldering
Since the temperatures here have gone down, we have been looking into different ways to stay active this winter. I love working out at the gym, lifting weights, pushing sleds and sprinting as much as the next girl but sometimes it`s incredibly refreshing to move your body in a different way. To try something new, something different and that challenges you in a new way. We have gone rock climbing a couple times and loved it, so when a new bouldering gym opened up close to me we had to try it. So we headed to Rock Jungle Boulders for a sunday funday.
Bouldering is similar to rock climbing without being harnessed in, which was scary and thrilling at the same time. Much like rock climbing you can`t be afraid to get your hands dirty. Literally, my hands had new callouses and my nails were a little messed up. But it was SO worth it, and we wished we had left more time in our day to do it. It was challenging and fun to try different problems on the wall. They have them labelled 1-8 for toughness as being new we started at 1 and were working our way up to level 4 problems by the end of the day. We will definitely be doing this again as the snow flies and we want to change up our routine. My lats and arms were sore for days :D
**All opinions are my own and this post is in no way sponsored
Bouldering is similar to rock climbing without being harnessed in, which was scary and thrilling at the same time. Much like rock climbing you can`t be afraid to get your hands dirty. Literally, my hands had new callouses and my nails were a little messed up. But it was SO worth it, and we wished we had left more time in our day to do it. It was challenging and fun to try different problems on the wall. They have them labelled 1-8 for toughness as being new we started at 1 and were working our way up to level 4 problems by the end of the day. We will definitely be doing this again as the snow flies and we want to change up our routine. My lats and arms were sore for days :D
Fall Favourites
Outfit: Top-F21, Skirt-Dynamite, Necklace-Miss boss, Ring-The Bay, Coat-Hand me down, Tights/shoes-The Bay
As much as I love the bright colours of summer in my wardrobe I have to say I am an autumn girl as heart. The warmer tones are so flattering and easy to mix together. This top is an especially beautiful shade that I couldn't pass up. Also, it's super silky and that feels amazing on the skin. It's quite loose which is always a nice change of pace from my spandex active wear.
This skirt is an amazing piece, I've worn it countless times. I love that it can be dressed up or down, and the silhouette worked well with this loose fitting top. It's sometimes hard to strike a balance with tighter fitting skirts, I love the look but I also want to be able to eat lots without having a visible food baby. It's a tough life, these are the hard choices we must face.
Jenna
Recipe: Roast Chicken
I make this chicken recipe a lot over the winter months, it's easy, delicious and makes great leftovers. I often make it at the beginning of the week have it on salads, in wraps and as a main.
Ingredients:
1 whole chicken
1 Package rosemary
1 whole lemon cut into quarters
4 cloves garlic
2 T garlic powder
1 spoon butter
1. Preheat oven to 400 degrees
2. Coat chicken with a bit of butter, sprinkle with garlic powder, tear rosemary apart and stick to the chicken. Insert 4 cloves inside chicken, lemon as well as 2-3 springs of rosemary.
3. Place in tin and cook in the oven for 75-90 minutes
4. Carve the chicken up, I used this youtube video to figure that out
I paired this chicken with my lemongrass mixed veggies and brown rice for dinner and it was so good!
Pursuit of Happiness
Outfit: Dress-F21, Coat-Zara, Scarf-Garage, Boots-Nine West, Necklaces-Saraswati designs & Miss boss, rings-The bay
So its recently started snowing here, so naturally I threw on my brightest coat and ventured outside to take some outfit photos. What, isnt that what everyone would do....Nope, just crazy bloggers who will also throw on a pair of sunglasses and pretend like its not OBVIOUSLY snowing. We are indeed a strange bunch. But, I couldnt not share this coat again. This coat is my happiness. If its grey and cold and miserable out, throw on something literally made of sunshine and you will feel better. Mood psychology 101 by Jenna.
Now, although I may not be down with the weather I am down with the layers this weather brings. Cozy sweater dresses will be my uniform for the next oh, 5-6 months. Add some layered necklaces and a scarf so big I could live in it, and I am in sartorial heaven! Speaking of, I just remembered that in my first year of University I spend all of Econ 101 perusing The Sartorialist instead of paying attention. I felt I was learning more. And in fact I use what I learned from that website more than anything I learned in Econ.
xoJenna
Explore Canmore
I am fairly certain there is nothing more beautiful than the mountains. Whether is it spring, summer, fall or winter a weekend spent in the mountains is so relaxing and refreshing. We headed to Canmore because I wanted a weekend to unplug a little while ago and it was exactly what I needed. We spend so much time working, connecting via social media, worrying about multiple things that a weekend away from all that was necessary.
There is so much to do in Canmore, and we were so lucky that we got to go before any big snow hit. We were able to do a few hikes at Grassi Lakes (the difficult trail), and as well as Chester Lake with ease. Both were good workouts that were challenging as well as scenic. Being active is so important to me, but I like finding ways to be active that are more than just hitting the gym, its refreshing to move and work your body in other ways.
Hike Must-Haves:
1. Giant water bottle
2. Multiple layers, my base layer included a tank top, lululemon long sleeve, long leggings, a pair of water resistant socks, with wool socks on top and my top layer a waterproof jacket on top, mittens toque and fur lined boots.
3. Camera
4. Snacks, donuts from Moonshine donuts waited for us post hike and were the BOMB
Lemongrass & Coconut Milk Veggies
This is another recipe I have stolen from my dad, I cant help it, hes just such a good cook! These veggies are the perfect side dish to any meal, they have a thai flavour and are so damn good. I even made them on Thanksgiving for a potluck.
Ingredients:
2 big T of chopped lemongrass
4-5 Lime leaves very finely chopped
1 teaspoon garlic chili sauce
1-2 cloves galic
1 bunch of asparagus
2 whole peppers
4-6 large carrots
1 bag french beans
1 can coconut milk or coconut milk light
1 T cornstarch
1. Mix the lemongrass, line leaves, garlic chili sauce in the frying pan with the crushed garlic over medium heat with a T of olive oil
2. Chop all the veg up so they are in bit size pieces
3. Add in carrots first as they take longest to cook, after a few minutes add in asparagus, beans and peppers last
4. Add in can of coconut milk and let veggies cook over medium heat until cooked but still slightly crunchy.
5. Mix in the cornstarch and voila, tasty veggie dish
Getting Cozy
Outfit: Dress & Necklace-Miss Boss, Shoes-Spring, Tights-Winners, Coat-Gift, Scarf-Dynamite, Rings-Noul & The bay
Well the weather here has indeed turned frightful, so that means I will look like some variation of the abominable snowman. Only hopefully chicer. That is the only plus side to our negative temperatures here, loading up on cute, cozy layers and beautiful coats. I do take pleasure when it gets cooler and I get to bust out my knits and blanket scarves. Oh boy, do I love a blanket scarf, if you catch me on a chilly saturday night out and about you best believe Ill be wearing that sucker draped on my shoulders like a cool 80 year old.
So this suede tshirt dress is the perfect base layer for layering, I knew I should have bought it in every colour!! Its just so soft, and looks great under a chunky knit or wool coat like this one. I got this coat off a friends mom who ordered something from China not realizing that an XL there is a small here. Score for me!
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