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.
Take me to the Circus
How to Get More Activity In
Exercise is so important, we all know that. Time and time again we've had the benefits of exercise touted out to us, lot's of studies proving that we need more activity in our day. Vast majority of people sit all day, and aren't getting nearly enough movement in their daily lives. It's been shown even those of us exercising 60 minutes a day still aren't getting enough movement if the rest of the day is spent sedentary. So how do we fix that? Here are some tips to add in a bit more movement through your day:
1. Take the Stairs:
Any chance you can get, take the stairs instead of the elevator. When you go to take a pee break use a bathroom on a different floor, it won't take that much longer but it'll get you more steps and get the heart rate up a bit.
2. A Morning Stretch Routine:
15 minutes in the morning, just 15 minutes earlier to get a good stretch routine in. Get the blood flowing, open up the area's that are tight, you will absolutely feel more alert and your body will thank you.
3. Lunch time workouts:
Most people get at least an hour for lunch everyday, that means you can easily fit in 30-45 minutes of exercise during that time (gotta leave time to actually eat). This doesn't have to be high intensity so you're going back to work super sweaty, it can be something simple like a bike ride, a yoga class, a run or even doing a strength workout.
4. Make it a Group Thing:
Find some friends who are interested in the same thing you are and do it together. I love going rock climbing with friends, it feels like a social outing more than a workout and you're more likely to not bail if people are there. It's also been really fun to start doing kickboxing with some friends!!
5. Walk to Work:
If you can obviously, or bike, or even park a bit further away. I know we don't like doing that when it's -30, I get that but on those nicer days try it out! I love walking or biking to work in the spring/summer and fall months.
6. Get a Doggo:
They need their exercise or they go bananas, so you'll have to walk more! My guy loves the park so on nice days we try to go for at least one hour, he runs, I run, we walk a bunch and have a lot of fun. Besides being couped up indoors in the winter can be depressing, so it's nice to get outside!
1. Take the Stairs:
Any chance you can get, take the stairs instead of the elevator. When you go to take a pee break use a bathroom on a different floor, it won't take that much longer but it'll get you more steps and get the heart rate up a bit.
2. A Morning Stretch Routine:
15 minutes in the morning, just 15 minutes earlier to get a good stretch routine in. Get the blood flowing, open up the area's that are tight, you will absolutely feel more alert and your body will thank you.
3. Lunch time workouts:
Most people get at least an hour for lunch everyday, that means you can easily fit in 30-45 minutes of exercise during that time (gotta leave time to actually eat). This doesn't have to be high intensity so you're going back to work super sweaty, it can be something simple like a bike ride, a yoga class, a run or even doing a strength workout.
4. Make it a Group Thing:
Find some friends who are interested in the same thing you are and do it together. I love going rock climbing with friends, it feels like a social outing more than a workout and you're more likely to not bail if people are there. It's also been really fun to start doing kickboxing with some friends!!
5. Walk to Work:
6. Get a Doggo:
They need their exercise or they go bananas, so you'll have to walk more! My guy loves the park so on nice days we try to go for at least one hour, he runs, I run, we walk a bunch and have a lot of fun. Besides being couped up indoors in the winter can be depressing, so it's nice to get outside!
....pockets!
I got this skirt after my second shopping ban was over. I found it on sale at Zara for $19 from $50 so I thought that was a pretty sweet deal. It's faux leather, the perfect red wine colour and HAS POCKETS! God, give a girl some pockets and she'll be happy as a clam. Sad note these boots zipper broke shortly after, damnit! I love my shit kickers.
This still in edmonton tee is still top of my rotation, it always gets a giggle from people (especially on days when it's snowing and -30). It's the perfect black tee and goes with everything. Especially this skirt and the light grey moto jacket. I bought this jacket for my NYC trip last spring, was unsure of it but have come to really like it in the transition seasons. Or on a particularly mild winter day in YEG.
Outfit: Skirt-Zara, Jacket-Zara, Tee-Bamboo Ballroom, Sunnies-Red Ribbon, Boots-MJUS
Tips for Seeing Fitness Results
It's important to switch up your programs after about 4-6 weeks, you'll stop seeing strength gains, power gains etc after that. It's important to give your body progressive overload specific to your goals.
2. No structure in your program
If your program has no structure, and you're just doing whatever you feel like at the moment at the gym, you definitely won't see progress. Performing specific exercises for a period of time is important, structuring it out so you're not hitting the same body part a few days in a row etc. There are many programs online that can help you reach your goals or contact a personal trainer to get a program specific for what you're looking for.
Putting in the effort in the gym isn't going to do anything if you're eating like garbage. You can't out train a bad diet. We've all heard that saying a bunch of times but it's true. Now that does not mean that you can't indulge every now and then, having a few things to look forward to can help you stay on track throughout the week.
Another reason why you're not seeing results is not getting enough sleep, if you don't sleep enough your body will never recover from the exercise you've done. Your muscles tear everytime you work out, small micro tears, and they require rest to recover.
If you're body is constantly fighting stress you won't be able to recover from your workouts. You also won't be able to perform as well, if you're very fatigued you won't be able to lift as much, run as fast etc. Taking some time to decompress and relax will help you perform at your best.
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