Saturday, March 22, 2014

St. Pattys Day Scurry 5k Run

March 18th I participated in the Red Deer St. Pattys Day Scurry, which is a 5k fun run/walk.

I should have been more on the ball from my previous winter runs, and brought my ice grippers for my runners. Lots of icy sections, some bare. I was hoping to do well, but also didn't want to break any bones so I came in at a conservative 31 minutes.

(Posing with the dog post run)
Highlights

- It was an untimed/unrecorded run

- Goody bag included fun St Patrick's day boas and hats, coupons, food samples and a race bib

Blitz Snowshoe Run Lake Louise 2014 5k

I spent the weekend in Banff National Park enjoying spring, fresh mountain air, and a recent snowfall.

On Saturday I participated in my second blitz snowshoe race in Lake Louise. Last year I did the 10k, but this year dropped down to the 5k distance. The race starts at the edge of the lake near the hotel, travels across the lake and back along the shore. I went with no expectations of making a good time, but I was pleasantly pleased that I made it in around 36 minutes.  

Highlights of the race:

 
- The race goodies included the most delicious home baked cookies, ginger snaps and chocolate chip. Chocolates, and caramel popcorn, as well as food samples, coupons and gum to name a few more treats in the lulu lemon goodie bag

-The weather was great not too cold or warm

-The catering afterwards was beyond expectations, with food and warm beverages

-Great prizes and ability to buy extra prize draw tickets (I won a few prizes)

-The views of the mountains were priceless
Before the race, strapping on the snowshoes


Sunday, February 23, 2014

Todays WOD

Todays WOD is brought to you by the words, spartan, heart attack, and OMG!  I completed two rounds, and was near death.


The Yeti Snowshoe Race Nose Hill Calgary




February 16th 2014  I completed my first Yeti Snowshoe Race. The distance was 6 KM. The terrain was half compact snow, half bare frozen trail. It was also my first time at Nosehill Park in Calgary.

The wind was blowing. Not a cloud in the sky, but that didn't take the edge off the unrelenting cold. I have been training out in -20 - -30 degrees Celsius so the cold didn't effect me too much. 

Ice crampons had to be used as there was not enough snow for snowshoes.





Find more about the Yeti races series: http://theyeti.ca/

The Kombucha is Brewing



This is the second brew with the SCOBY I purchased via ebay months ago (last October I presume)

I acually forgot about the brew in a closed cupboard and was quite pleased to see a 1 inch thick  healthy looking mother.  I live in a cold climate so it makes my brew times long. I bottled after 9 days, even though it was quite sweet tasting. This batch is more of an experimental batch as this is the first time im using plastic bottles and caps. I considered the leaching of the chemicals into the plastic, but they are BPA free. I am scared of exploding bottles, bottle bombs, which is why I chose the plastic.  The plastic may still be a poor choice.

Flavor is fresh pressed lemon and fresh pressed ginger.


Sunday, August 25, 2013

Day 22 - Low Calorie Salad and Grilled Goat Cheese Tomatoes





YES! A high burn on with my bodymedia on a sort of sedentary workday! I had one call that took 2 hours, and didn't require much work, or lifting, but it was nice to get out of the station and get some fresh air.

 I am also impressed with my appetite today. It wasn't out of control like it has been on previous days. I have been filling up with tomatoes and cucumbers as they have a high water and fiber content and are highly filling. They seem to be doing the trick.



Exercise:

40 minute run on treadmill (firehall run)
30 minute dog walk








Meal feature of the day:

I am still hung up on this low calorie filling salad. The cucumbers have a fat free sour cream dressing with dill and cilantro.

         

          Low Calorie Salad and Grilled Goat Cheese Tomatoes

So flavorful and filling! great for low calorie dieters

Saturday, August 24, 2013

Day 21 - Ultra Low Calorie Salad - 40 calories per huge serving






              Today is the lowest burn day in the last 21 days since starting the bodymedia - myfitnesspal challenge. I did get my vigorous activity in, and I did make most of my goals, but was off  by almost 400 calories in my final daily burn goal.


Exersise:
30 minute treadmill walk
30 minute treadmill shuffle (so sore with quad doms)


I spent a large majority of the day just being sedentary. Today was a day shift that was ultra slow. Not a single call to respond to, so when I wasnt on the  treadmill, I was on the couch.

I get so bored on the treadmill just listening to podcasts, so I downloaded the netflix app on my iphone. If tomorrow is another slow day, I will be prepared to got to battle!





I need to bulk up my meals with a low calorie salad. This salad is filling and flavorful and does the trick.







 Cucumber Onion Salad - 40 Calories per large serving

Cucumber
Onion
Fresh pressed garlic
Cilantro
Garlic
Balsamic vinegar







Friday, August 23, 2013

Day 20- Dealing with DOMS and a quick cure?




                       Well, another day not reaching my burn goal. So close, but not close enough. And another day of eating out of boredom and hunger.

                      Yesterday was a heavy lifting day in the gym, and I have massive DOMS (delayed onset muscle soreness) in my quads. Its almost debilitating. I can barely walk straight, let alone sit on a toilet seat.

               For me there is  no quick cure for DOMS. I tried everything, cherry juice, BCAA's, cold baths with alternating heat, heat packs, ice packs, magnesium salt, and the list goes on and on. There is no quick cure. It just goes away over time with rest.

              I believe in the theory of   working through the pain. Introducing blood flow into the muscles to clear out metabolic waste from the DOMS. I also believe that DOMS is a result from micro tears within the muscle fibres. It makes sense to bring in as much nutrient rich blood into the newly healing muscles.

            

Exercise:

30 minutes - A very sore shuffle run (trails)
45 minute - dog walk

Thursday, August 22, 2013

Day 19- Bodymedia 777 burn .. must be luck!




              I cant be too unimpressed with not making my burn goal of 2800, as a burn with 777 must be a sign of luck!

               So far I am down 6lbs in 19 days of the bodymedia challenge.  I'm going slow and steady with a goal of losing 2lbs minimum a week. The hardest part is not overeating, and making sure I get my daily goals in and a maintain a decent calorie deficit while I'm at it! Ok that seems like a lot of work. ... Well, it is a lot of work. I'm not going to lie. If it was easy, everyone would be losing weight  and maintaining a healthy body mas without effort.

                  IT TAKES ALL THE EFFORT YOU GOT!








Exercise:

Heavy weight lifting at the gym
35 minute run

                     At the gym I focused on heavy deep squats, and I totally did a number on myself! Instant DOMs without the "delay" I am going to pay for this tomorrow. I don't want to use being sore from exercise as an excuse tomorrow not to do work, and miss my goals. Right now my focus is on cardio and weight loss while maintaining my strength.







Homemade Wheatgrass; Hand Grown and Freshly Pressed Juice







Homemade Wheatgrass; Hand Grown and Freshly Pressed Juice


               I was going through some moving boxes and found my hand-mill for juicing.

The tray was picked up during my farmers market vist last saturday.

                                                                       Today is harvest day!




Wheatgrass ready to harvest
Ready to handmill with my heavy duty juice extractor
Need a strong chaser!
Freshly pressed Wheatgrass Juice


Wednesday, August 21, 2013

Day 18 - Dry Island Buffalo Jump Provincial Park Hike

           
            


              Another day with my bodymedia iphone app listing a full array of check marks!
  
             Today  I had an easier time controlling urges to eat excessively. It wasn't a perfect day, but it was easier than yesterday. The trick is not to have snack food in the house. Its way too easy to sneak a bite or two of treats. I am diligent at loading all I eat as I am determined to meet my goal Nov 5th.  20.4lbs left!

          Its not an easy feat getting my calorie burn goal met.  It requires a lot of effort, and moving. I find myself having to do different activities to get keep things interesting. Today that included a hike to to the Dry Island Buffalo Jump Provincial Park.

   The park is known for a big fossil deposit site, and archaeological artifacts.  Dinosaur fossils in fact, in which I found none of either.

              I did however find  beautiful wild flowers and lots of Cactus. It is a day use area, with no camping allowed, but does have lots of picnic sites, fire pits and river access. (Red Deer River)

The scenery is a mix of prairie and badlands. Its quite a unique area.

               The trail system is undeveloped and I mostly followed game trails, that seemed to be endless. I spotted a large rabbit on the drive down the steep hill to the lower parking lot. I could have easily spent the whole day exploring the hills and ravines.



Dry Island Buffalo Jump Provincial Park

Wild Sunflowers



Day 17 - Ravenous Hunger, No Sleep and No Exercise



        

  Second time in 17 days I have skipped my vigorous
activity. The setting is at 6 METS  to start recording vigorous activity, so I pretty much need to be in a run (or slow hustle). I worked a night shift the day before and got a call at 330 am. I was already tossing and turning in my firehall bed, so my sleep quality was poor before the 911 call came in.

The good thing about night calls is that it boosts up the activity count for the day, the bad thing is it leaves you feeling sick, slow and tired... not to mention  too lazy for a run!

Another thing poor about today was my ravage hunger. Some people say a cheat meal a week does the body good and stimulates the metabolism.  So I didn't kick myself too much about not meeting my calorie deficit goal of 1000. We will have to see if this day benefited or was a hindrance to my weigh in tomorrow 


Exercise:

Dog walk 30 minutes

Monday, August 19, 2013

Day 16 - Grilled Tomatoes with Goat Cheese




       Thanks to a slow night shift, I was able to get enough rest to have a productive day. I am quite impressed with my check marks earned. I worked hard to get them all. Even more impressive are my massive caloric deficits this week. I must keep this up for success.

Exercise:
40 minute trail run (zombie app)










 Featured meal of the day: Grilled Tomatoes with Goat Cheese

Grilled tomatoes and Goat Cheese Breakfast


Sunday, August 18, 2013

Day 15 - Bodymedia Great Burn! and pre-workout sushi




What a burn day! I met all my goals and had a nice calorie deficit! It sure helps increase the burn being busy. Lots of walking and a run certainly does the body good.












Exersise:

Yummy,Pre-workout sushi
45 minutes Weightlifting - heavy lifts
30 minute outdoor trail run  



Breakfast : Fried tomatoes with goat cheese


Saturday, August 17, 2013

Day 14 - Flee Market Score, 5lb weight loss!



                 Its been 14 days since I have been doing bodymedia/myfitnesspal together and its been a success so far! Its pretty accurate with calories-in vs calories-out and associated weight
loss. I have been on par for 2.5lb loss a week, and I am exactly that. I have lost a total of 5lbs in 14 days.



 Exersise:

- 30 minute treadmill run at work
- 30 minute dog walk

           






               I found some great scores at the flee market today.

Big juicy blackberries picked fresh from BC.

A massive bag of tomatoes to feed my tomato addiction!

And a large tray of wheat grass, because I feel the urge to juice it again!






Friday, August 16, 2013

Day 13: Running at Work, and being Sedentary



                   Today I needed all I could muster when it came to motivation to keep my burn high, and my calorie deficit large. I had to go to the city to do errands for work, that meant a 1.5 hour drive there, and 1.5 hour drive back with about 1.5 hours of being sedentary at the main base. With all the driving (aka sitting) taking up a good portion of my day I knew I would have a very low burn today. Not to mention the 2 hour round trip I drive to work daily. I do 12 hour shifts on top of that.

It would be easy to do nothing on my down time. Nothing would mean being sedentary and sitting. That being said, as long as I can spare up half an hour in a day, that's all I need to fit in my vigorous work and end up with a respectable burn for the end of the day.

I pulled out the treadmill at work and squeezed it between two fire trucks. My gym may be smaller than a jail cell, but it works.


Exercise:

30 minute "Fire Truck" run



Making Fitness Fit

Thursday, August 15, 2013

Zombies, Run! The App for Running Motivation


I don't like running, and I don't like cardio. But I believe its critical for my weight-loss and general health goals. For me, not only is cardio hard, but is boring... so when I found  an App that had a solution to that problem, I was sold!

Zombies, Run! is an App I downloaded to my iphone. It incorporates the music playlist that exists on the phone with a storyline to keep your attention and motivation. There are lots of features to the app.


My favorites include:


- You build a township like a "sim" game adding features that increase your bases security and happiness

- It keeps run logs so you can go into your history and view best times, and distance records

- A zombie chase feature that encourages you to do a short sprint at random times during your run. If you don't run fast enough zombies get closer and closer and eventually "catch up to you" and you have been captured. Most of the time I manage to evade them

- The story line keeps you coming back for more. Its like a book on tape


My run on ZOMBIES, RUN!!

Day 12- Day at the Beach and Lunch at Bravo Gastro Sylvan Lake

I upped my cardio to see if that gets me to my burn goal. And it worked. It is just a bit unfortunate I need to run an hour a day to meet them!

Other than my run, I didn't do too much for physical activity today. I was just coming off a night shift so my sleep was short and disturbed.

Exercise done:

55 minute trail run around trails and parks


I spent the rest of the day at the beach soaking up some summer sun. I had a light lunch at a restaurant, Bravo Gastro in Sylvan Lake. I had quinoa cakes with a poached egg on top. I don't prefer to eat out at restaurant much anymore as it is hard to have willpower to order healthy food on the menu. Bravo Gastro however is a nice restaurant with smaller portions and healthy options.

Wednesday, August 14, 2013

Day 11- Working with myfitnesspal and bodymedia for weight loss

Since starting (11 days ago) to ] tracking my food and exercise with myfitnesspal and my bodymedia/bodybugg I have lost a total of 3lbs.  For me that's a big deal because I have been working hard this year being physically active, but the weight has slowly creeped higher and higher as the months went on.

I tried both the bodymedia and myfitnesspal separate and did not get any notable results. Now that I added the two together, they seem to be synergistic with each other and I am actually seeing results.

The hardest part of this challenge is meeting my daily goals. As you see from the picture I get a check mark with every goal met.


Exercise:
30 minute run
40 minute dog walk


Some self reflection:
 
Burn Goal 2800 - Daily I seem to be under by 30 calories! that's being active,  running and walking the dog. I must increase my vigorous activity time to reach my daily goal. That's a whole lot of moving.

Consumed Goal 1800 - I do not have a problem being under the goal. I am pretty conscious of overeating now that I have to track ever single calorie. Daily I will not be under 1200, I'd like to see me eat my goal.

Calorie Deficit goal 1000-  If I don't meet my goal, I am usually just slightly under. No complaints here.

Moderate Activity goal 1 hour -  Easy to be active for an hour a day.

Vigorous Activity goal 30 minutes-  This requires a full out run, or fast stair climbing.  And it has to be constant vigorous movement. Only one day this week I did'nt meet my goal and that is simply because I didn't run.

Steps Goal 10000 - Another category that I can obtain without difficulty. I make sure I park far away from where I am going and try to walk the dog daily.

Sleep goal 8 hours - 8 hours of solid sleep? yeah right. Shiftworkers sleep? ok, still working on this one.


Tuesday, August 13, 2013

Day 10- Bodymedia, no vigorous work today



No vigorous work today on my bodymedia. First missed run in 10 days. I guess the Mud Hero and leg day at the gym yesterday caught up to me. Severe doms in quads and my ankles are very sore. I'm tired and have no energy. All I want to do today is go lay down and go to bed early.

 This is my lowest caloric burn since starting my challenge. Even more reason to keep a 1000 calorie deficit and watch what I eat.

As much as I would like to sleep, it seems like no amount of melatonin helps! I ended up tossing and turning until just before midnight. I have lots on my mind, and a night shift tomorrow.



exercise:

Leg/abs at the gym
5 minutes of "vigorous" from an attempted treadmill run