Still in Oliver
Since it's been about -20 degrees celcius or colder for almost the entirety of the last 4 weeks we have been avoiding any sort of photos outdoors. But as I ran out of back logged stuff, I knew it was time to get creative. Luckily the Oliver Exchange building in our 'hood is super beautiful, has lovely lighting and some great shops as well.
. 
I dragged Darcy over, got a delicious coffee from the newly opened iconoclast coffee. We perused plum home and design, and peeked in on the progress being made on the grab and go food shop and brewery. I can't wait for those to open! So close to home, and really such a beautiful building. It's great to see so many cool things popping up in edmonton. So this time this Still in Edmonton shirt is less ironic and more yay Edmonton! I love a cute skirt paired with a simple tee, and with my shit kickers (lace up boots) it feels very 90's but also not too 90s. The perfect balance. God I can't wait for it to warm up!!
Outfit: Tee-Bamboo Ballroom, Skirt-Simons, Boots/Coat-Second Hand from a closet sale, Hat-H&M
Lower Body Burner: Strength + Endurance
This is a great workout to really burn your legs out, build strength as well as endurance at the same time. These super sets are meant to be done with the strength exercise first, followed immediately by the endurance exercise with a little rest after completed.
1. Split Squats 5 per leg
Split stance, sink into the loaded position and press back up, squeeze the glutes and ensure knees don't go over toes.
1a. Reverse lunges 12per leg
Ensure core is stable and press through heel of foot and squeeze through the top, make sure knee doesn't fall in.
Rest 1 minute and perform 4 sets.
1. Goblet Squat 5 reps
Feet just wider than shoulder distance, sink low into hips and push through the feet straight up and squeeze the glutes.
2a. Travelling curtsy's 12per leg
Can be performed without a weight, come into a curtsy lunge pushing off that leg and continue moving down the track performing curtsys on the same side.
Rest 1 minute and perform 4 sets
3. Sled Push 15m
3a. Side lunge to step up 12per leg
Side lunge, push off that leg and step up with it and drive other knee up.
Rest 1 minute and perform 4 sets
Remix: Black Turtleneck
I got this piece in the fall and have worn it SO MUCH. Such a basic piece and perfect for layering as well, under another sweater when it's chillier or on it's on. It's super soft which is always a bonus, and evidently I wear it with stripes a few times and big ol' sunnies. Guess I have a consistent style...
Body Suit: Jackson Rowe (from Miss Boss)
Getting Through Winter
1. Get some Vitamin D
Since there is less sunlight at this time of year we have decreased amounts of Vit D, having optimal amounts of this in your system can help improve your mood! If you can getting natural sunlight in is the best, but supplementing works too. Ensure you're eating your fruits and veggies to get all your vitamins in too!2. Be Social
I am the worst for this, I get very hermit like in the dead of winter. All I want to do is get cozy and hibernate. While this is nice for a bit, after a while it can be very isolating and make you feel worse. Even as an introvert it's good to spend some time with people in your life who bring you joy. Plan a bi weekly girls night, or invite a friend for brunch or coffee!3. Talk to a Professional
Go see a psychologist, they're great to help you talk through an issues. They can also give you suggestions on tactics to deal with low mood, or problems you're facing. It's also nice to have someone listen to you for an hour with their full attention.4. Try something new
Anything new, just try something you've wanted to do for a while but haven't done. It can be something simple like a new restaurant or something like a new workout.5. Get enough Sleep
Most of us are really bad at this, and the amount of dark in our winters can really throw off our circadian rhythms. Supplementing with melatonin can help get you back on track, this is the hormone that tells your body when it's time to sleep and wake up. Adding a small dose of this at bedtime can help you get to sleep faster and sleep more soundly.6. Take a Day
Take a day every month or biweekly to do something for yourself that you want to do. For some this can be getting a massage, going to the movies, or even cleaning house. But whatever you pick you should feel more relaxed and at ease afterwards.7. Exercise!
It's so easy to fall off our routines when it's cold and shitty out but this is when it's so important to continue to get those feel good endorphins flowing. If you're feeling cold, bummed out and tired going and working out at a medium level intensity for 30 minutes to an hour is going to give you a big boost mentally, physically and emotionally!
Surviving Winter- Coats
Since the temperatures this week have seriously taken a nose dive (-29 degrees Celsius plus windchill) it reminded me how important outer wear is in my wardrobe. Having a bunch of different options for outerwear is so nice when you need to wear all the layers to face the outdoors.
Some coats you NEED in your wardrobe:
1. Pop of colour
I have the tendency towards a lot of grey, black and white in the winter months so having a few colourful options is always nice. Nothing brightens my mood quite like a pop of colour!
2. The Parka
Everyone needs good parka, I personally have two, this cute one which I love so much. It's not the worlds warmest parka but I do have one of those too. This one is good for most winter days but when it gets to be -30 I whip out the big guns, which is a big cozy black parka. No photos of it though because I don't do photos in -30.
3. Menswear
I love a big oversized blazer type fit to a coat, this grey one has been in my wardrobe many seasons and I always love it. Because it's oversized it can easily accommodate a big chunky sweater underneath. SO warm.
4. Teddy Bear Coats
I don't give a goddamn f*** if these coats go out of style, they are so comfortable. Warm, fuzzy and soft AF, I need that in my winter wardrobe.
Go-To Snacks
During my day to day it can get very busy and sometimes making sure I get healthy food in can be difficult. These are some of my go-to snacks to get a quick protein fix in between clients. They're quick to eat, simple, healthy and delicious.
1. Protein Pancakes
My favorite! Another thing I make a lot of on Sunday's, I love adding in blueberries and smothering them with peanut butter. I use this recipe a lot but recently we starting buying Kodiak cakes from Costco and they're SO simple and easy.
2. Smoothies
For those long stretches before I can get a full meal in this is the perfect replacement, tasty and healthy. You can add anything you want in it, get some extra veggies in.
3. Protein Balls
Not only are these easy to make but if I'm craving something sweet they totally satisfy that craving.
4. Egg Muffins
I make a bunch of these every Sunday so we can have some tasty morning snacks at the beginning of the week.
Subscribe to:
Posts (Atom)