Hamstrings and Glutes Workout

Good Morning! I hope everyone’s beginning of the week has been great!

One of my blogging goals for 2016 is to post more often. In that same category, I also want to be posting more workouts and recipes. I thought I would start the goal of right with a workout for you all today. I did this workout yesterday and I suffered from jello legs by the end of the workout! Let me know if you give it a try!

Before starting the workout, I warmed up on the treadmill for about 10 minutes and did a couple sets of monster walks and x-band walks! I find these two exercises help with glute activation which I sometimes have a hard time doing otherwise.hamglutwoAs you can see, it’s all supersets which is how I normally train. I was really trying to burnout my lower body with the last two supersets. The very last superset is only completed once, but you’re doing each exercise until you can’t do anymore.

I’ve included sourced videos, pictures, or explanations of the exercises I’ve done in case you are unsure of some of the exercises. If you have any questions, please do not hesitate to ask me, I’d love to help!

Disclaimer: I am a certified personal trainer through CSEP, although I am not your personal trainer. This workout and other workouts I post might not have exercises that will work for you. If you do try out any of the workouts I post, listen to your body and make any modifications or rest as you see fit. I recommend consulting a doctor or health professional before making changes to your diet or fitness routine.


What’s your favourite way to workout?

Are there any workouts you would me to share?

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Healthy Living Survey

Good Morning Everyone! I hope everyone had a great weekend!

I’m currently still in Stockholm, but will be coming home later today. Since I’m writing this in the past so I have something to put up, I thought I would do a survey today!

Julia did this survey a couple weeks ago and I thought it would be fun to do on my blog! I recently found Julia’s blog and I love how her posts are written. I highly recommend that you check her out if you have the chance.

Healthy Living Survey

  1. What did you eat for breakfast? My breakfast was more of a lunch, but I had spaghetti squash with meat sauce and a rice cake with garlic butter! I wanted to use up our leftovers from a few days ago so I had this!12212275_10156863170840377_477945978_n
  2. How much water do you drink each day? It depends on the day, but between 100 oz and 150 oz. Is that too much? I don’t know, but it makes me feel hydrated.
  3. What is your current favourite workout? I actually haven’t really been working out lately. I just don’t really want to right now. Usually, I prefer training my lower body because my upper body is already pretty conditioned. The lower body workout below is one I had in my Friday Favourites a couple weeks ago and I really enjoyed it! You can check out this post for an explanation of it!lowerbodyworkout
  4. How many calories do you eat each day? I couldn’t tell you! Before coming to Germany, I was doing flexible dieting and tracking my macros, but now I just eat when I’m hungry. I still try to be conscious of the three macronutrients, but I’m not putting everything into MFP anymore.
  5. What are your favourite healthy snacks? I’ve always loved rice cakes with peanut butter and banana, but I love to eat greek yogurt or cottage cheese too. Also, nuts! As you can see, there are a lot of snacks that I enjoy eating.DSCF1742
  6. What do you usually eat for lunch? Lately, my lunches have been breakfasts so I’ll have eggs or oatmeal!
  7. What is your favourite body part to train? Honestly, I enjoy training all of my body, well except for one part. If I had to pick a favourite, I would have to say shoulders because I think mine look pretty good (don’t mean to toot my own horn).
  8. What is your least favourite body part to train? Abs! I never train them! I think in the past two months I could probably count the amount of times I’ve specifically trained them on one hand! Most of the exercises I do involve stabilizing or keeping my core tight, but I don’t just focus entirely on them.
  9. What are your “bad” food cravings? I don’t like to think of food as bad, so I’d say there are none. There are some foods that I know don’t really do my body any good since they lack vitamins and nutrients, but it’s still alright to eat those every now and then. Things like chocolate, cookies, and ice cream, which I normally do eat almost daily, but they’re not “bad”, they just don’t provide my person with nutrients that it needs. 11897165_10156610658470377_166795690_n
  10. Do you take vitamins or supplements? I’m so bad at vitamins! Back in Canada, I would try to take a multivitamin every day, but most days I just forgot. As for supplements, I use pre-workout if I need it and protein powder, but that’s it as of right now. In the summer when I was training more, I was taking aminos during my workout to help with recovery, but I have since ran out and haven’t bought more.
  11. How often do you eat out? Not that often at all. Although, with the travelling that Matthias and I will be doing this month, that number will be increased since we don’t have other options.
  12. Do you eat fast food? Yes! Although not as much since being in Germany. There isn’t really anything close by for fast food. I’ve had McDonald’s once, but that’s it. Back home, I didn’t go crazy with fast food, but I probably ate it once or twice a month.
  13. Who is your biggest supporter? My family and Matthias hands down! They’re always there for me. Matthias is always really good at supporting me when I get down on myself so I really appreciate that. All of them are always celebrating the important moments in my life! I am very grateful for all of them!IMG_2714
  14. Do you have a gym membership? Not currently!
  15. How many hours of sleep do you get a night? Usually between 8-10.
  16. Do you have a cheat day? Nope, I don’t believe in cheat days. It makes it sound like you need to earn them or something. I believe in not eating junk food 24/7 haha. If I want something, I’ll usually eat it.
  17. Do you drink alcohol? Call me a grandma, but I don’t see the point in drinking. I’ll have a drink if I’m at a party, out to eat, or something like that, but I don’t really see the appeal in getting drunk anymore. Not to mention, it doesn’t help with the acid reflux.
  18. Do you have a workout buddy? In the summer I was training my sister so she was my workout buddy and during school I would go with Matthias or my don. I also really enjoy working out on my own though. I can just zone out and do my thing!11958137_10156053374140331_2554763187801443677_o
  19. What’s the best thing that has changed about your life since committing to a healthy lifestyle? I’ve learned a lot about balance which has helped my live a happier, healthier life. I’ve learned that being healthy doesn’t mean only eating “clean” or working out everyday, but it’s about eating the things that don’t provide your body with nutrients and vitamins in moderation and eating more of the things that do help you. I’ve learned that you need to take rest days. I’ve also learned that in order to maintain balance, you need to know when to talk to someone instead of letting the things that are bothering or stressing you pile up (something I’m still working on).
  20. What is the last healthy thing you did? I just had a snack because I was hungry!

Those are my answers! Have a great day and I’ll catch you tomorrow to fill you in on Sweden!


What are your thoughts on “cheat days”?

What’s your current favourite workout?

Feel free to answer any of the other questions from the survey!

Book Review: The Girl On The Train

Good Morning! I hope everyone had a great weekend! I had a lot of fun on our cruise to Oslo!

I said I would have a recap up today, but it’s taking a lot longer to write and go through pictures than I thought it would. Instead, I thought I would share a book review with you!12202047_10156854481775377_506978885_n While on the cruise, Matthias and I picked up a book each to read. I had been wanting to read this one for a long time, but always thought it was going to be scary. Anyways, I bought this Saturday afternoon and finished it Sunday evening. It was one of those books that once it got started, I needed to know how it was going to end!

My favourite books are the ones that really rope you in and make you feel a connection with the characters. I’m the type of person that is sad or feels a sense of longing for the characters when a book is over. That’s how I know this was a really great book. When I finished it last night, I wanted and needed to know more.

This book is a psychological thriller that has you questioning the entire time. It draws you in and makes you think. When I was reading it, I was coming up with possible endings in my head, but the ending it had wasn’t one of those ones from my head.

I like reading books that make me think, that make me question different things. This book made me do that. If you’re looking for a new book to read, I recommend this one! It is a true page turner and the author, Paula Hawkins, is very good at developing her characters so it makes you want to keep reading.

I could go on and on about this book, but I’ll leave it there. I’ll be working away on the recap post from our trip today and am hoping to have it ready for tomorrow. Hope you have a great Monday!


What’s your favourite book?

Do you become attached to characters in books?

Weird Food Combos

Good Morning Everyone!

So I had planned on taking pictures of all of my food yesterday, but totally failed at it. Instead, I thought I would share some of my favorite food combinations that make people look at me a little funny!

Combo #1: sweet potato and nut butterIMG_2248I love putting chocolate peanut butter on my sweet potatoes, but honestly any kind of nut butter is delicious! If you haven’t tried this, I highly recommend it. I ate this as a pre-workout last night and I was able to power through a quad workout.

Combo #2: fries and mayo

I’ve gotten weird looks at meal hall whenever I eat fries and mayo together. There’s a lot of people from my area that like eating their fries this way! I’ve heard it’s a European thing. Wherever it started, I’m glad it did. Fries and mayo are a must try! While at DQ yesterday with my mom, I ate this!

Combo #3: peanut butter on burgersKillerBurger_PBThis is another one that I’ve gotten really long side stares for. I don’t know what it is, but you can’t go wrong with peanut butter. It can go with everything, especially burgers!

Combo #4: bacon and egg sandwich with cheese and jam

This may not sound that weird since it incorporates sweet and savory, but I’ve had some questions when I go to eat this. I am definitely one that loves to mix sweet and savory things. There’s just this amazing taste when you add jam to a breakfast sandwich!

Combo #5: french fries dipped in Wendy’s frosty (or chocolate ice cream/milkshake)

This though! I don’t know what it is about fries being dipped in a frosty, but it is so good. Again, it must be the sweet and salty mix. I’ve had people look at me like I had three heads when I ate this. It’s so good though.

Those are my weird food combinations. I’d love to hear if you have any! Have a great Wednesday!

MIA

Good Morning! How was your weekend?

I thought I was going to be able to stay on track to post at least three times a week, but then last week happened. I had three shifts last week and they took a lot out of me. I wasn’t expecting to be as tired as I was. Anyways, I don’t like making excuses so I thought I would just give a little recap of last week and what’s happening this week!

So as I mentioned, I had some shifts last week. It was preseason work so labor work basically. I was kept busy waxing slides and cleaning. It felt so good being back, but the work was hard! Thursday night I was asleep by 9:30 and Friday I was asleep around 10. Besides working, I didn’t really do much else except for going to the gym. I can’t seem to remember anything else I did, I have a terrible memory.

Saturday I was up early to head to Popeye’s for their Customer Appreciation Sale. I picked up a new to me flavor of Quest Bars (Cinnamon Roll) and C4 (Watermelon). I also picked up some Chocolate PB2 since I have been dying to try it! Since I was one of the first 50 customers and I spent over $50, I received a swag bag! There’s a lot of cool stuff in it that I haven’t had the chance to try yet, but am super excited too! One thing that I have is Revolution Nutrition’s BCAA Splash in Peach Mango and it is super good! BCAAs help with muscle recovery. I also went and bought new glasses! They won’t be ready until later this week, but I’m excited for a new pair since I’ve had my current pair for years.

Sunday night I hung out with a few friends and played Cards Against Humanity. I always love playing and end up dying of laughter! We played with the Rando Cardrissian rule to make it even funnier. For this rule, a random card is added into play. Most of the time, the cards actually made sense and actually ended up winning sometimes. The imaginary player actually came 3rd or 4th of 7!

Yesterday I was up early (like 4:50) to drive to my mom’s so I could help her clean some houses. By doing this, she can come to my graduation TOMORROW! Can we just slow down time a little bit? I don’t feel ready to graduate at all! I am really excited to head back to my university’s town and see some of my friends. I’ll also get to hang out with my Dons and their girls for a little bit afterwards too! Last night, we had a little going away party for one of my friends that is heading to Spain in a week! She’s going to be an Au Pair there this summer. We played some Catchphrase and chatted! It was a great evening spent with some of my best friends.

That’s all for my recap. I’ll be back Thursday or Friday (I promise) to fill you in on my graduation! Have a great day!!

Blog Birthday + My Birthday

Good Morning! I had full intentions of doing a WIAW, but completely failed in the photo department yesterday. My plan is to document my meals today and pop in tonight or tomorrow morning with a recap of what I ate today.

When I went onto my WordPress account yesterday, I had a notification saying Happy Anniversary! I had completely forgotten that yesterday was my 2nd Blog Birthday! In all honestly, it’s hard for me to accept that since I always fail at blogging during the school year. The neat thing about my blog birthday is that it is two days before my birthday! That’s right, my 22nd birthday is tomorrow! That is also mind blowing to me. When did I get so old? I have some fun plans for tomorrow that I’m sure you’ll hear about.

Anyways, I just wanted to say thanks to those that come back and read my posts. It really means a lot and I love talking to the people that leave comments!

Have a good day! Hope you’re looking forward to seeing my eats later!

That’s Life

Hey guys, long time no chat! I thought today I would fill you in what I’ve been up to the past week and a bit.

Last Tuesday night, Matthias and I went out to a German restaurant. I learned that sauerkraut does not agree with me or my acid reflux. I spent all Tuesday night and Wednesday morning being sick to my stomach (TMI?). To go with this, the stomach flu was going around residence and I caught that too! This really sucked as it was my last couple of days at school and I had to spend it in bed. I missed out on a House Team supper and one last night out. It also made moving home on Thursday awful. Matthias also caught it so we were both hurting pretty bad.

Thursday we made it home and proceeded to lay in bed the rest of the night which was nice. Friday afternoon I had a dentist appointment and I started to unpack. I overdid it though and was in bed that night and most of Saturday again. My sister was awesome and brought us some chicken and popcicles. Matthias and I both needed protein since we had only been eating carbs for what felt like forever.

Sunday we were feeling better and headed to my mom’s for my sister’s birthday dinner. I had a little steak, salmon, and veggies. I was not feeling the best afterwards, but waking up Monday I felt the best I had in a week. Matthias and I went out for lunch at my favourite Cafe over town and we bought some groceries afterwards.

The weather was pretty awful the past week so we did not really do much. I made tacos Monday night, pasta on Tuesday, honey garlic chicken on Wednesday, and last night we went to an Italian restaurant. Yesterday was Matthias’ last full day in Canada so we wanted to have a little date night. The food was okay, but the dessert stole the show! The restaurant does homemade cheesecake and cakes. We went for the Chocolate Chip Cookie Dough Cake and it was soooo good! It had layers of chocolate mousse, chocolate cake, and cookie dough cheesecake. It was so rich that we couldn’t finish it so I still have some for tomorrow.

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I would finish it today, but I’ll be at my mom’s for the night and it’s back at my dad’s. Last night we also finished watching Full House. We started it from the beginning during the fall semester. I always get attached to characters so I cried when it was over. Is anyone looking forward to Fuller House? I know I am! I can’t wait for it to come to Netflix!!

Early this morning, Matthias and I headed back to where our university is so I could take him to the airport. I had not been looking forward to this day because I hate goodbyes. I knew it was going to be hard since I won’t be able to see him until I go to Germany in September. I’ve actually done well so far today. I haven’t completely broken down yet. We’re both counting down the days until we’re back together. The summer is going to suck, but I’m taking it one day at a time.

That brings me to now. After I dropped him off, I came to mom’s where I’ll be for the night. I’ll be making supper soon and following that, my mom’s boyfriend will be fixing my car. I’m hoping to distract myself until I go to bed since I can’t text Matthias until tomorrow morning. I’m hoping to plan out my sister’s workout program and watch a couple of episodes of Nashville.

Have a good weekend!