Saturday, July 31, 2010

Executive decision :)


I decided to take today as a rest day from exercise. I've exercised 6 times this week so i figured i'd give my legs a rest and take a day off :) Well i still have to stand on my feet for 8 hours for work but other than that no exercise today!

I've been finding that when i do my hill my muscles start to cramp up pretty quickly. Is is because the hills pretty steep and i really don't have any flat walking time?? It's straight up and straight down and then up again :) Last time they were cramping up going down as well!!! Any thoughts??? I do have to say that the small hills i end up climbing on my walks are a heck of a lot easier now.

Hope everyone's having a happy healthy weekend.

Friday, July 30, 2010

Back to speed work today....

And i didn't forget to set my watch :)


1. 42.38
2. 40.40
3. 39.31 
4. Last time i forgot to set my watch maybe 40 minutes
5. 38.40  a new PR

Last night when i got to work there was the biggest bowl of cinnamon hearts i've ever seen in the middle of the staff table. When my break came  it was maybe 8 inches away from my plate! Cinnamon hearts are definitely not my favorite however, they are made of sugar which i crave in any form. Would 5 little cinnamon hearts hurt me? No, but i know that 5 cinnamon hearts are going to make me crave more sugar and i'm surrounded by donuts!!! So i didn't touch one, it wasn't hard but i had to keep talking myself out of it every time i went in the staff room. A small thing perhaps but a victory all the same.

Today's food for fuel was a 12 grain tortilla, peanut butter, sf jam, banana and a handful of blackberries! Mmmmm....


Thursday, July 29, 2010

Climb every mountain....


O.k not really but i did climb my hill a few times :)

July 18 -3 x 4.25
July 20 -5 x 7.51
July 23 -6x 9.189(last week i put 8 by mistake, i blame the sweat in my eyes)
July 29-8x 11.45

Not much else exciting today. Just going to work!

Oh and this morning i went to make my pumpkin pie french toast only to find that instead of buying normal egg substitute i bought tex mex egg substitute!! Oh well i did the chia seed/water trick instead of egg. Wasn't great but it tasted pretty good :) Won't be doing that again for a while.

I must be working out hard because after my weight routine i'm sweating as much as my speed walk out in the humidity :) Never been so proud of my sweat!

And a couple of big congratulations!!

To Sheryl at Bitchcakes who made her goal weight and has the greatest smile and style :)

To Mary and Kepa on their recent engangement!! Congratulations guys

Wednesday, July 28, 2010

Doing it for me!


This morning i had 3 meetings where i volunteer. I did walk for approximately 30 minutes to get there and in between meetings i walked downtown to get an unsweetened iced coffee for another 30 minute walk :)

I made an executive decision today, to cut back on my volunteering because honestly it was leaving me stressed and i was getting hardly any me time. I will still volunteer approximately 3 days a month and for now i good with that.

Managed to grab a few photo's today while i was out and about.

Please arrest me, now!! :)
Now i'm off to doing my weight routine. Hope your having a great day!

It's Wednesday so it must be question day :)


1. What is your favorite sandwich?? Is there an ingredient you just can't do without??

2. Do you read magazines?? What's your favorite if you do??

3. How many time a week do you exercise?? Cardio? Weights?

4. What are you doing right now??

5. Do you wear glasses??

Have fun!

Tuesday, July 27, 2010

More speed work!


Today is one of those days that i've really had to kick my own butt to get out and do it!!

I really did not want to do anything but go back to bed. However, i did realize that doing that will not get me any closer to my goal.

I did end up going out and doing my speed lap around the neighbourhood. In fact, once i got out there, i know you think i'm going to say i enjoyed it, nope it was a struggle today and even worse when i got to the end i realized i hadn't set my stopwatch!! Oh well at least i got some movement in today.

By the way the squirrelly bread site says that the bread is available in the U.S in major retailers. It's probably in the frozen section.

See you tomorrow for question day :)

A few things that make me smile :)



Just thought i'd make a list of things that i'm lovin' at the moment :)

1. Presidents choice chipotle hot sauce, i put it on everything!

2. Fresh pineapple

3. Peaches

4. Mexican seasoning from Spices Ink non of their spices have salt :)

5. Yellow tail wine

6. Going for walks

7. Doing weights

8. Squirrel bread which is oh so very filling :)
What are some of your favorite things??

Monday, July 26, 2010

Today....


Well I started my day with a nice big bowl of steel cut oats and blueberries, some chia seeds thrown in too! Who knew it takes 3 times longer to reheat frozen steel cut oats when you don't have a microwave?? lol

I met up with my walking group and did another 20 indoor laps/5K.

Last weeks 5K time: 56.56
This weeks 5K time: 48.23 now i was doing the counting thing with the coins in my pocket and i may have missed one lap :) I'm not sure but even if i did that would only be 2 minutes more! So i'm pretty happy and i'm taking this as a new PR.

A great NSV today was while i was standing on the bus and had to hold tight, so as not to fall, i could feel muscles i never knew i had.

Oh and did i happen to mention that Saturday although that time of the month visited me on my weigh in day i also was down -5.8 lbs for the week? I'm a happy camper.

What's helping?? Only weighing once a week definitely takes my focus off of the scale and more into enjoying my exercise and food :)

The last sweaty red in the face picture of me is after my 5K today.

Tonight it's steak, low fat fries and a glass of wine :) And definitely some chillaxing! Here's some photo's from today:

Sunday, July 25, 2010

Weekly goal update...


This is what i accomplished this week:

Lifting weights: 2 times
Speed walking: 2 times
Doing hills:3 times
5K: once
This doesn't includes a few 1 hour walks for fun!

I loved what i ate this week and was very satisfied from it :) And yes i journaled it everyday on my other blog:
http://spunkysuzi-mydailynosh.blogspot.com/

Last weeks goals:
1. Exercise a minimum of 4 days this week, 2 walks for speed and 2 weight workouts-Accomplished this and then some
2. Make sure i'm drinking my water since i'm working out more!-I've had at least 9 cups of water everyday
3. Plan my eating in advance (it works for me)-Did it for the week and it worked well for me
4. Meet with my walking group tomorrow. My plan is to do 20 indoor laps for 5k.-Accomplished 20 laps or 5K.


This weeks goals:
1. Exercise a minimum of 4 days, 2 speed walks and 2 weight workouts and get some hill walking in.
    I know this is the same as last week but i really want to keep this one up!
2. Plan another weeks menus
3. Try to beat last weeks 5K
4. Learn to stretch properly (anyone have any favorites??)
5. Not to eat any junk at work



Saturday, July 24, 2010

Quick before it rains!!

Yes i managed to get out on my walk before it pours :)

Work is going surprisingly well this week! I work on my feet for 8 hours and sometimes i get really tired but this weekend i have energy to spare. And that's after my speed walks or hills!!

Oh and i've managed not to touch a single food at work. All those donuts and danishes have someone else's name on them.

I'm actually looking forward to my weight workout tomorrow. That's a huge improvement for me.

Hope you are all having an awesomely happy healthy weekend!!


How cute is this? A couple riding their bikes with their dog and that trailer on the back is for the dog when he gets tired or hot :)

Friday, July 23, 2010

Rain, rain go away and don't bother coming back another day :)


Very rainy day but i'm hoping to go do hills! Update: i managed to get out in between thunderstorms :) Very humid though and off course the grassy hill was soaked and slippery! Made for a good challenge.

First time 3 times in 4.25 minutes
Second time i did 5 in 7.51 minutes
Today i did 6 times in 9.18 A new PR :)

So right now i'm sitting here just sweating buckets. That's a visual i'll tell ya.


Oh did i tell you that my microwave blew up?? Yeppers Guess i'll have to get a new one in a couple of weeks.

I'll try to take a picture of the  hill this week.

Now i'm going to chill for a while before i have to get lunch and get ready for work. Hope everyone's having a great Friday!!

Thursday, July 22, 2010

Back to work

I have really enjoyed my time off work and at home with the hubs!! Too much :)

It will be good to get back into a routine though. Now i just have to remember "step away from the donuts"!!

Went on a walk (stroll) this morning to get some extra movement into my day, 65 minute walk that is. Beautiful day.

And yes i can definitely feel every muscle in my arms today, and a few in my legs and butt!

Wednesday, July 21, 2010

I'm stronger than i think :)

Today i once again picked up the weights!! That is definitely epic for me :) Snuffy watched

Not only did i pick them up some of the exercises i increased the weight and some i just increased the rep's. I've definitely exceeded my goals for this week. So what kind of exercises have i been doing??? (will change over time, and yes i need to put some lower body and ab work in too) The black is last week the red this week.


concentration curls-5lb 3x10 5 lb 3x12
lateral raises-5lb 3x10 5 lb 3x12
two arm tricep extension-10lb 3x10 10 lb 3x10
bench press-5lb 3x12 10lb 3x10
tricep kickback-5lb 3x10 5 lb 3x12
lying flye-5lb 3x10 5 lb 3x12
shoulder press-5lb 3x10 5 lb 3x12
kneeling one arm row-5lb 3x10 5 lb 3x12
straight arm pullover-10lb 3x10 10 lb 3x10
hammer curls-5lb 3x10 10 lb 3x10
shoulder shrugs 5lbs 3x10 10 lb 3x10
plie squats 10lbs 3x10 10 lb 3x10
Lawn mower starter-5 lb 3x10

I also went on a speed walk previous times: Not before i had a pumpkin muffin and a liquid pumpkin pie :)
42.38
40.40
39.31 Today's time, that pumpkin must work. New PR!!

Here's the nasty pic of me getting my sweat on!!

Question Day Again!!


1. What is your favorite cheese??

2. What is your favorite time of day to workout??

3. What is one of your favorite songs to workout to??

4. What's your biggest pet peeve??

5. What have you done in the last week to make yourself proud??

Tuesday, July 20, 2010

A nice walk

Indeed i managed to get out for a 55 minute stroll and i saw some beautiful scenery!!

Best friends forever??

Must have been quite a storm last night because this tree was not there before. And as usual i didn't hear a thing.