Sweater Weather!
You can always tell it's colder outside by my pinched smile, I'm trying real hard to look happy here but clearly am not digging the wind that's blowing at me making it feel like -17. GROSS. Just means it's truly time to bust out my super thick, cozy sweaters and go to town layering away. I love me a good sweater dress, & this one was a great find at value village a few months ago.
Outfit: Sweater-Value Village, Purse-Rebecca Minkoff (Second hand via crossroads trading), Jacket-Second Hand, Hat-H&M, Boots-Aldo.
Workouts to try this Christmas
Christmas is a busy time of year where we all probably do our worst eating and drinking so it's a fun idea to try some new workouts or workout classes. Not only is it going to be a nice break away from the stress of the holidays you'll feel way better when the holidays are over. Who knows by trying something new you might find something you're obsessed with too!
1. Obstacle Course:
Fitset has a ninja warrior obstacle course set up in Kingsway and it's so fun! I got to go in November and had an absolute blast. All fitness levels are welcome and you can adjust certain obstacles but it's super fun to push yourself.
2. Boxing:
My favourite workout in the world, there are so many studio's in Edmonton for all levels! If you want to do a more cardio boxing class Champs is where it's at. If you're looking to get a bit more technical panthers is good, and for muay thai you can't beat Frank Lee's.
3. Rock Climbing:
A really great workout that's challenging, and very social at the same time. We love Rock Jungle Boulders, but there are quite a few spaces in Edmonton to check out! Bonus: rock jungle boulders allows dogs.
4. Yoga/Meditation:
What could be a better way to get away from the stress of the holidays than taking a meditation class or going to yoga?! Perfect way to relax. Lifestyle Meditation studio has different classes for everyone!
**All recommendations are being made off my personal experiences, none of this post is sponsored.
Fluff
Outfit: Sweater-"From Palmer" via Red Ribbon, Top-Jackson Rowe via Miss Boss, Jeans-Dynamite, Boots-Aldo, Purse-Rebecca Minkoff second hand (Crossroads trading), Sunnies-ilymix
Spicy Pork Bowl
This pork is so spicy and delicious! I am very pleased with how this turned out, just make sure you open a window when you're grilling, or else your lungs will burn....trust me.
Sauce:
3 T Soy sauce
3 T sriracha
2 minced gloves garlic
1 T minced ginger
For the bowl:
1-2lb pork loin
2 cups brown rice
1 can coconut milk
1 red pepper
2 green onions
1 serrano chili pepper
1. Slice pork into 1 inch thin rounds, pain with the sauce and place on a hot grill for a couple minutes per side.
2. Mix coconut milk and rice in your rice cooker and let cook
3. Slice peppers into thin pieces, slice onions and chili into thin slices, as well as the cooked pork
4. A scoop of coconut rice, top with pork, peppers, onions, chilis and crushed peanuts. Add more sauce on top to taste
Knee Stability Exercises
At soccer a few weeks ago I had a moment where my foot was planted, my knee got hit and fell in with a lot of force. I was sure I tore my MCL when I woke up in pain later. However I am so fortunate that I didn't! I do most of these exercises before I do a heavy leg day or work them in on a corrective day and I am so certain this is why my knees have survived soccer as long as they have. Having strong glutes and good hip stability is crucial in protecting your knees as well as having balance quad muscles. So work these babies into your next leg day to keep your knees strong and happy!
Clamshells
Ensure knees are at a 90 degree angle, feet are together, and knees open without rotating body. 10x per side 3 sets
Side Plank leg lift
Beginner version: Bottom knee bent, lift leg up and lower back down. Ensure chest is open and body is aligned. 10per side 3 sets
Advanced version: Straight bottom leg, ensure everything is in line and lift top leg up and lower down with control, 10per 3 sets
Glute bridges
Band above knees, ensure hands can touch heels, push up through heels and squeeze the glutes. You should feel this mostly in the glutes and not the hamstrings, it's a glute engaging exercise. 10x 3 sets
Knee Drive Outs
Resistance band just above knees, let fall in and then drive knee out with control. 10x per knee 3 sets.
Standing Side Leg Pull
Standing ensure the hips are level, attach band to outside leg, and lift outside. Bring back and forth 10x per side 3 sets, should feel this in the side of your hips.
Split Squat Knee Drive outs
The band is trying to pull the knee in, push out against it and lower down and up. Bend both knees and push through the heel of the front leg, 10x per leg 3 sets. To increase difficulty hold a weight in a goblet position (in front of chest)
Ball Squeezes (Wall Sit or Seated)
Sink into your hips at a 90 degree angle up against the wall, place volleyball between knees and squeeze into volleyball. Hold 30s on and off 3x. Can also be performed in a laying glute bridge position, also 30s on and off 3x.
Touch downs off small box
Really be aware of the position of the knee on the box, ensure it does not fall in and the hip remains neutral. Push through the leg on the box lowering down and up with control. Range of motion depends, start with a small 6 inch box and if you can control the knee position properly move up. 10 reps per leg 3 sets.
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