Weekly Workout Recap

Hey guys!

We are back on the blog with another weekly workout recap. How are you guys liking these posts? Should I continue them? Let me know what you think!

We will rewind to last weekend to start off the recap. Saturday the 13th was my first weekend long run with my run club. I checked the weather before I left (we met up at a nature park about 20 minutes away from my house), and packed a couple extra jackets in case it started to rain. It was a good thing I did, because it was drizzly rain the whole day!

  • Saturday, January 13th: 13km group run (6:19/km), 2km on my own (5:43/km) for a total of 15km. After the Saturday long runs we meet up for coffee, so it was nice to sit down, warm up & get to know some of the other club members! Once I got home I stretched, foam rolled, and did some hip strengthening exercises (called the Myrtle Routine). I also did about 20 minutes of arms and ab work.

  • Sunday, January 14th: I only needed 5km to reach 80km for the Lululemon | Strava challenge, so I took it to the trail near our house to get it done. It was a beautiful sunny day, and it felt so nice to be outside! I followed this run up with stretching and foam rolling. Earlier in the morning Ryan & I also took the dogs for a walk, which was about 2.5-ish km.


  • Monday, January 15th: Rest day from running
  • Tuesday, January 16th: 30 minutes full body strength training. Abs, arms, some legs (squats, deadlifts, bridges)

 

  • Wednesday, January 17th: Run club! It was down pouring outside, but there was still a group of us that met up and ran an easy 7km in the rain. I am actually kind of loving rainy runs! We actually had some thunder and lightning this evening, but fortunately I was home sweet home before it rolled in.
  • Thursday, January 18th: Another rainy run. I woke up extra early before work to get this in, and it was my first time running with a head lamp. Let me tell you – what a game changer! Especially in the areas where the street lights are few & far between. I also did 30 minutes of strength training, core & foam rolling after work.

 

 

  • Friday, January 19th: 6-7km easy after work. I woke up late this morning so this run is being pushed back!

 

Tomorrow is a rest day, and Sunday is another RACE DAY! It’s the Cobble Hill 10km, so look forward to a race recap on Monday! Last year it poured and poured, so fingers crossed it stays clear. If not, well. What do you do but get it done!?

 

Happy FRIDAY!

Weekly Training + Lululemon & Strava 40 | 80 Challenge

 

Happy Friday, friends!

 

I thought it would be fun to show you what a week in workouts looks like for me. I know I share a lot about all things running, but I actually do other things too, I swear!

I am undecided if this will be a weekly thing, but you guys enjoy seeing content like this let me know and I will try my best to do it more often!


Let’s kick things off!

Saturday, January 6th: Took the dogs out for a 2km walk on a trail loop near our house. I usually run long on Saturday, but I raced on Sunday as you guys know!

  • Sunday, January 7th: Harrier’s Pioneer 8km run. You can read my race recap all about this event here, but overall it was a fantastic day despite the weather! Foam rolled & stretched.

 

  • Monday, January 8th: Another 8km, 5:57/km pace. Kept things as relaxed as I could after the race. Normally I don’t run the day after a race, but I’m trying to get some km’s in for the Lululemon & Strava challenge! I also foam rolled & stretched.

 

  • Tuesday, January 9th: Rest day. Legs were pretty tired!

 

  • Wednesday, January 10th: DOUBLE run day! I don’t do doubles often (this week has a few “I don’t do…”s haha), but I did a total of 13 km. Six in the morning solo, seven with my run club. I did the Myrtle routine for hip strengthening, foam rolled, stretched & had an Epsom salt bath.

 

  • Thursday, January 11th: 5km slow and easy in the neighbourhood. 5:57/km pace. I took a bit of a hillier route and ended up walking up one of the hills because my legs were tired. I was on a bit of a time crunch today due to a dinner we were going to, which left only half an hour to run after the work day. I wanted to skip it because it was rainy and getting dark, but I’m so glad I didn’t! It was nice and refreshing.

 

  • Friday, January 12th: 8km nice and easy peasy!

One of my goals this year is to either strength train or cross train 2-3x per week. It doesn’t have to be a long session by any means, but something to help complement my running and make me a stronger runner overall. Uhhh unfortunately I did not get to three, or even two for that matter, but I did some hip strengthening work after my run on Wednesday evening!

Now, onto this whole 40 | 80 thing!

 

This year I am participating in a challenge hosted by Lululemon and Strava. If you aren’t familiar with Strava, it is an app where you can track your running, plan routes ahead of time, and join different challenges. I remember seeing so many people online posting about how much fun this challenge was, so when it popped up again in the New Year I decided I would give it a go.

So, between January 1st and 15th your challenge is to log either 40 or 80 kilometres. You can pick which distance you want, but you cannot do any treadmill runs or anything that keeps you in one place. For example, spin class would not count. You must be using the app during the challenge as manual entries do not count, and as a bonus they have some kind of prize at the end. I’m not sure exactly what it is, but I have until Monday at midnight to finish the challenge before I can find out about what we earn!

I think challenges like these are a fun way to kick off the New Year on a healthy note. Fortunately my run club has helped me get in some kilometres, and I’ll be sure to share with you all what the reward is at the end!

Let’s Chat Motivation

 

We have all been there. New work out clothes, new work out plan, ready to crush our fitness goals, and then the motivation disappears.

I know I have experienced my fair share of motivation crashes. I think for anyone on a fitness or lifestyle-change journey it’s bound to happen. However, what is most important is recognizing that it happens to all of us. Yep! You aren’t going to motivated 24/7, and that’s okay. For me, acknowledging that motivation comes and goes was instrumental in flipping that thought in my head that I always had to be motivated. The trick is to pull yourself out of that slump before you get too far in and start to lose all of your hard work (and even if you do, guess what? You dust yourself off and start again).

In order to stay motivated you have to have a fire lit within. What DRIVES you to get up and workout every day? What drives you to do anything? Sure, you have to go to work because life ain’t free, but when it comes to living a healthier lifestyle, it really is easier to eat garbage and sit on the couch. Sitting is an easy activity that is hurting us every single day for the simple fact that we sit TOO MUCH! This is when we have to make a choice: take the easy way out or keep moving forward. It is up to YOU (not your trainer or coach, significant other, friend, etc) to make that choice day in and day out.

When it comes to being motivated, getting started is often the hardest part. Then once you get moving things feel a bit easier. Sure, the fire will dim and seem like it’s burning out, but then it’ll catch a spark and ignite again. What it comes down to is our choices. Isn’t that what everything in life is about? Seems like it, anyway. We can either choose to stay in our comfort zone or we can choose better ourselves and grow. If we don’t grow, we stay stagnant, and we are made to move! After all, we are not trees rooted in one spot : )

A few things I like to do to boost my motivation:

  • Change of scenery. Head to the track if you want to get your cardio in instead of using the elliptical, bike, or running your same route. Getting outside will also boost your mood!
  • Review your training journal (if you don’t keep one, it is a great idea to keep yourself accountable & on track!) to see how far you’ve come.
  • Have a cup of coffee & get yourself out the door.
  • Tell a friend. Chances are they will tell you to just do it.
  • ENLIST a friend. This will help you stay accountable!
  • Suck it up. It might be a pain to get the workout done, but I will feel 1000x better when it’s done and my motivation to keep that going will continue. Sometimes all it takes is ONE workout to light the fire again!
  • Remember: You are one workout away from a good mood!

What do you do to keep the motivation train rolling!? Share a tip in the comments.

 

Find all my previous posts on motivation here!

Leanfit Complete Green Protein Review + Smoothie RECIPE!

 

Good morning!

If you follow me on Instagram you will know that I have been using this protein powder for a while now. I wanted to give you guys a review of how I am liking it so far, how I’ve been using it, and a new smoothie recipe that includes this protein powder.

First off, I want to say that you do not need supplements in your diet every single day. For me, this is something I use to enhance my smoothies, as I believe it is important to include some kind of protein in a smoothie if you are using it for a meal replacement. Smoothies are an excellent way to get in a ton of fruits & veggies all in one swoop, but you can use protein powder in a post-workout shake mixed with water or milk of your choice if you are not a fan of “liquid meals.” That being said, I am quite happy with this protein powder and how it has been making me feel over the last week and a bit, so let’s get into it!

I picked this up from Costco for $39.99. It is a 1.02kg container and includes 34 servings. This breaks down to $1.17 per serving. I picked up the vanilla bean flavour, though it also comes in chocolate. Leanfit Complete Green protein powder is a plant based protein powder that is GMO free, gluten free, dairy free, and soy free. It contains 20% of your daily fibre intake and is perfect for those who are vegetarian and vegan, or those who may have allergies to things like soy, dairy, and gluten. I was drawn to this because I felt like whey protein did not agree with my stomach and made me feel heavy and bloated after drinking a whey protein shake (yes, the isolate whey, too!).

This contains a blend of pea, hemp, flaxseed, brown ride, and chia seed protein. It is sweetened with stevia and does not contain any weird fillers or ingredients that I can’t pronounce. Bonus: it only contains 1 gram of sugar and has 19 grams of protein per serving. It contains essential amino acids to aid in muscle recovery and repair, and also has 100mg of potassium and 35% of your daily iron intake in one scoop (which is a 30g serving).

 

 

So, how have I been using it?

The first time I used this protein powder was in a bowl of oatmeal with blueberries and almond butter. This was like a blueberry dessert bowl! It was super tasty, but I also wanted to try it blended into a smoothie. I must say, the smoothie is my favourite way to use it! Last week I had a smoothie almost every morning for breakfast, and I felt satiated until lunch time rolled around at work.

Here is my go-to smoothie recipe:

 

 

Vanilla Berry Protein Smoothie:

1 1/2 cashew (or almond) milk
1/2 cup frozen blueberries
2 tbsp almond butter
1 tsp spirulina/chlorella (optional: I buy mine as a blend)
1 tsp maca powder (also optional but is good for balancing hormones & increasing energy naturally)
1 tbsp chia seeds (for healthy fats and fibre)
1 scoop Leanfit Complete Green plant-based protein powder in vanilla bean
As much spinach and greens as you can fit!

Blend, blend, blend until smooth and enjoy!

 

If you are in the market for a plant-based protein powder, I would highly recommend this one. Next I would like to try the chocolate flavour and see how it compares. I mean, how can you go wrong with chocolate? Again, I found this at my local Costco but I’m sure you can find it online : )


What is YOUR favourite protein powder? Any that I should try?