James! He finished his first ever 10k race (and longest ever run) in 50:52. Congratulations Honey! What can I say… Sometimes you have a great race, sometimes you don’t. I may not have set a PB tonight, but I think I may have gained a running partner… I think I will challenge him to another race. Perhaps something a little longer this time.
P.S. my finish time was 52:59.
Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca
A few years ago I took up running. I joined a learn to run 10k group at work, and once that was over, I was talked into entering a half marathon. The training for that went relatively well, however the pre-race water consumption and the resulting pit stop along the way caused me to come in well over my goal time. 1 5k, 2 10K’s, 4 half marathons, 1 30k, and 1 marathon later, my husband is joining me in the starting corral, finally!
We are both running the 10k in the Ottawa Race weekend tonight at 6:30. He has never been a runner and certainly hasn’t done any real training for this upcoming race (a couple sprint training runs at the local high school track). We will see who feels better after we cross the finish line. I’m really hoping I cross first — those of you who know me know that I’m just a wee bit competitive! My husband says he isn’t, but I’m pretty sure tried to trip me on purpose this morning.
It’s a contest – the girl who trains for endurance, against the guy who trains for power… Wish me luck!
Stay tuned for results. I’ll be posting them tonight after the race, while I have my bag of ketchup potato chips and (hopefully victory) glass of wine!
Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca
This past weekend quite a few things were on sale: boneless skinless chicken breast, ground chicken and ground turkey. When that happens I buy. A lot! Our freezer was getting low on turkey chili and meatballs, so I cooked up a double batch of each. The chicken hasn’t been $2.99/lb since last November (at least not at Metro or Superstore) so I bought about 10 club packs. Every day barbecuing up two or three packs and slicing up and weighing out 4.0 to 4.5 oz portions and putting in freezer bags. Seems like a lot of work, but trust me, this saves time and makes eating healthy so much easier later. My maternity leave will be up soon and I don’t want to be tempted by the perogies in the cafeteria when I return to work.
Sweet Potato Turkey Chicken Meatballs
Ingredients:
- 1 pack lean ground turkey
- 1 pack lean ground chicken
- 1 1/2 cups oat bran
- 2 cloves crushed garlic
- 1 tsp onion powder
- 1/2 large sweet potato (raw / grated)
- 3 tbls egg whites
- 1 tsp dried basil
- 1 tsp sea salt
Mix all ingredients together, bake at 400 degrees on a lined baking sheet (I use parchment paper) for 25 mins. Makes 40 meatballs.
Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.
Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca
Usually when I am at work (which I will be in 6 weeks when my mat leave is up..) my post workout shake is simply some whey protein funnelled into a water bottle. However while I have access to my kitchen and all the goodies in my cupboards and fridge I have been making some very tasty blender protein shakes. Here is my recipe for Blueberry Vanilla Pomegranate Protein Shake:
- 1 cup unsweetened vanilla almond breeze
- 1 scoop vanilla whey isolate protein
- 1 tablespoon ground flaxseed
- 2 tablespoons frozen blueberries
- 1/4 cup pomegranate juice
- 1 cup crushed ice
Mix all ingredients into a blender and enjoy.
You want to make sure you eat a mix of fast absorbing protein and simple carbs as soon as possible after your workout. Try to eat within a half hour.
Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.
Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca
I found this salsa recipe on the food network site. It also called for tomatoes, but everyone liked it better without. Try making this for your next barbecue. It will surely be a hit.
Ingredients:
- 2 cups small dice ripe mango
- 1 Haas avocado peeled, and small diced
- 1/2 cup small diced red onion
- 2 teaspoons minced garlic
- 1 tablespoon minced jalapeno
- 1/4 cup lime juice
- 1 tablespoon chopped cilantro leaves
- 1 tablespoon chopped parsley leaves
- 1/3 cup extra-virgin olive oil
- 1 teaspoon sea salt
In a medium-sized mixing bowl, combine the diced mango, avocado, red onion, garlic and jalapeno. Toss thoroughly using a rubber spatula or large spoon. Pour the lime juice over the salsa and add the cilantro, parsley olive oil and sea salt to the salsa and stir to blend. Allow the salsa to marinate for 20 to 30 minutes at room temperature before serving.
Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.
Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca
Sabotage – It’s a word we all know well, even more so if you have ever taken on the daunting task of weight loss. I am the queen of sabotage and have spent the better part of my life in various states of self-destruction so I could be considered an expert on the matter!
When it comes to exercise and diet, the number one thing that will derail you will be sabotage. The most common form will be your own, meaning that you will allow yourself to give in to temptation. I know firsthand how easy that is to do, to fall back into those same old habits and make excuses for yourself. Oh! I just don’t have the time to get to the gym; I just don’t have the time to cook dinner tonight!! Maybe you really don’t have the time but you need to evaluate the situation and make changes accordingly. I have learnt this first hand over the last year and found that I need to be accountable to myself. Let’s face it, we know our own schedules right? So we know about those time restraints and could plan for it if we put some thought into it. A prime example of this would be this following weekend for me as I know that I have no time to do either of these things as we are going away camping. My simple solution? I will go to the gym in the morning and I will make dinner in advance so we can eat it on the ride up to the campground. This is a solution that allows me to stay on track and the planning is my solution to potential self-sabotage.
We then have the emotional eating. Most people in my boat are emotional eaters. Be it boredom, depression or whatever the reason. I have identified and come to terms that I am one of these people. My instinct is to now think about if I really need to eat something or not? Am I eating for hunger or other reasons? This usually works but we all have our bad day’s right? No different to anyone else I have low days that leave me wanting the comfort of food. How can I deal with this? I can make smart choices. So rather than wolfing down a bag of 2 bite brownies I can make a better decision to eat half a dozen two bite protein muffins I baked and froze. The end result? I did eat for emotional reasons but rather than feeling guilty and worse about myself for what I did I can look at the single positive thing I did. Pick a better food. One day I would like to ban the whole emotional eating thing from my life but Rome was not built in a day and we all have moments of weakness. The trick is to find a way to make a situation as positive as you can. It is just too easy to let yourself give up and then the cycle becomes worse as you then feel worse about yourself.
You have to be open to growth in yourself, each day you will learn more and become a stronger person for it both emotionally and physically.
Taking it one day and one step at a time,
Natasha
Click here to follow me on my journey to shed 100 lbs and reinvent myself.
Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca
