Quote of the Day!

If you know at all, you know that I LOVE quotes. So I thought I could start posting the ones that catch my eye. Here's one!

No one is in control of your choices but you.

Feel Fabulous

Hello hello!

I am sooo happy that it's Thursday! I have been super tired this week, and I can't seem to get enough sleep, so I'm really looking forward to the weekend (even though it's gearing up to be a busy one!).

I have a feeling that my lack of tiredness is from cutting back on caffeine. Yes, I've been drinking coffee...I love it! What can I say!

I'm sad to say that it doesn't seem to love me back. But I already knew that. So I'm TRYING to cut back AGAIN.

I've also been tired since my trainer session Tuesday morning. It was a tough one! I can't say I love Tuesday as my workout day, as I feel like I can't push too hard on Monday, or I'll be too sore for my workout. And Wednesday, I'm way too sore and tired. I really wish it was on Monday, Wednesday or Friday, so I could do weights those days and have rest days in between. I'm bad for not always going to the gym on the weekend so that would be best for me. My trainer is a student so I'm hoping once she graduates we can move to one of those days.

I barely got up this morning, I was really tired, but I did it! I was late getting to the gym, but I still managed to get in 55 minutes on the elliptical, so I'm happy about that.

Another thing that's been going on with me is I'm trying really, really hard to eat "clean". I'm trying to eat all whole foods, foods that come from the earth, or that I can recognize. So pretty much, fruit, veggies, nuts and meat (and a liiiittle bit of cheese). I'm trying to cut out sugar (I'm addicted to sugar, once I start I can't stop), and only eat whole grain bread. I decided this on Tuesday afternoon, and so far I've been doing pretty well. We even went out for dinner last night and I managed it! I had a sirlion steak salad from Brewsters, and it was delish. It had pommogranite seeds, orange, carrots, feta and almonds in it. Had it with no dressing, Gareth grabbed the bread from it as soon as it landed on the table (thanks babe!! I would have been really tempted otherwise) and I was good!

I have a challenge coming up in this. My friend's birthday party is tomorrow night, and there is promise of cake. And snacks. So fingers crossed there is a veggie platter and maybe some fruit. I'm going to say NO to the cake right now, and hope and try to make that happen.

I am allowing myself minimal alcohol, because I love wine and I think that can be my desert.

I'm doing this so feel the best I can, and I feel the best when I'm eating well. When I stuff myself I feel gross and who wants to feel gross? I want to feel fabulous, as Carrie Bradshaw would say ;)

Have a fabulous day,

Shauna xox

Another Workout

Hey friends!

Hope you didn't miss me too much last week. I didn't go see my trainer. A very lovely lady in my family passed away and I took the week to deal with that. Things went well, and I'm feeling better about everything. I gave myself a week to grieve, and sort thigns out. I didn't stress about the gym, I ate some comfort food, and I slept a lot. My week is up! So of course, I was back to my trainer this morning!

The more time I spend with her, the more I love her! She's fun to be around, and she keeps me occupied while I feel like I'm dying during the crazy workouts she has me to, with stories.

Today was 1 minute of hell...again and again and again! Every exercise I did below for 1 minute, rested for as little time as possible, then went onto the next workout. I'll put descriptions of the exercises below. I used 10 pound weights for all of the exercises that required weights.

Leah had me warm up with 10 minutes on the elliptical to start out.

1 minute Goblet Squats
1 minute Mountain Climber
1 minute Single Arm Swing (left)
1 minute Single Arm Swing (Right)
1 minute santana push up
1 minute Split Jump
1 minute Bent overrow
1 minute Pushup Row
1 minute Lunge & Twist
1 minute Shoulder Press

After all these, we did some core work, with the 6 pound medicine ball. Leah threw me the medicine ball, I leaned back but didn't quite touch the ground, and came back up...while holding my legs up. Did that twice.

Went over to the TRX, did the ab move where I was in pushup position, then brought my knees to my right side then my left. 10 on each side, repeat twice.
One we were done that she grabbed me a 25 pound weight. I held onto that out in front of me, and ran 3 laps on the stairs. Hard!!

So that was my workout! I'm def hoping I'm sore tomorrow! My next step...stop eating crap! I'm working on it.

Alright, the descriptions for those workouts are below. Have a great day!

Shauna
xox

1 minute Goblet Squats: Held onto the 10 lb weight the same way I hold onto it to do a tricep extension, except out in front of me (so my elbows are sticking out to each side). Squat.
1 minute Mountain Climber: Bring knee up to chest area. Back and forth. Not a "running" one, more of a "walk".
1 minute Single Arm Swing (left): Stand in squat position. Hold the 10 lb weight out straight in front of you. Squat down, bring the weight down in between your legs. When you come out of your squat, bring the weight back up in front of you. You will have to use some momentum from your squat to get the weight back up.
1 minute Single Arm Swing (Right): Same as above, switch arms.
1 minute Santana Pushup: Push up, then raise on hand to the ceiling, twisting your body to the side as you do so. No weight.
1 minute Split Jump: Lunge, then jump to put the other leg forward. Lunge, jump again.
1 minute Bent Overrow: Bend knees slightly, bend over, keeping back straight. Have a 10 lb weight in each hand. Lift straight up, then lower. Alternate arms.
1 minute Pushup Row. With 10 lb weights in each hand, go into pushup position. Do a pushup, then raise 1 arm straight up to shoulder. Alternate arms.
1 minute Lunge & Twist: Hold 10 lb weights in each hand. hold out in front of you. Lunge, twist to the right. Lunge, twist to the left. Repeat.
1 minute Shoulder Press: Shoulder press for 1 minute! Yikes!

Work it!

Life is Good!

Don't you just love it when everything seems to fall into place? Everything is going great, you feel good, you smile, and life is awesome? I love it!

Last week I didn't update my workout because it was random and she had me doing a lot of diff things, so I couldn't remember it all! What I do remember is she had me do pushups where you crawl across the floor while doing them. So everytime you come up, you move a hand forward. That was tough! One thing I love about working out with her is that we're always moving, always keeping my heart rate up, always moving to something different. We should spend a bit of time doing the pushups, and then some wall sits, and some core, and then I had to run stairs. And then we did some other exercises (sorry, I cant remember them all!) and then do some more stairs. She always keeps my heart rate up and I just love that. I need to keep better track of that I do with her so that I can go back and do it on my own again!

My workout yesterday was awesome. Leah introduced me to the TRX training program. It's crazy hard!

Okay, so I wasnt as intense as this guy when I did it, but it was hard! I'm very sore today. We spent about 30 minutes on that, doing some where you face towards where the bands are tied, and then away. The craziest one was when she put my feet into the handles. I went into plank position, and then had to pull my knees up to my chest from side to side. That was hard! Now that she has taught me to do these workouts, I can ask someone to put up the TRX for me and I can use it. So I'll have to do that soon so I remember everything she showed me.

After that pain I did 10 minutes on the stairmaster. But the stairmaster that's actual stairs. Oh my! That thing is nuts. I was begging to get off by the end.

I also got my body fat percentage done yesterday. I think it will be a better indication of how I'm coming along than just weight. So I'll do that again in probably 6 months to see how I've done.

I'm back being totally committed to working out, eating better, and just feeling good. I was straying for a while, but now I'm back on track!

I shall leave you with a few photos from our trip to Banff. We met up with Gareth's sister and her husband. We had a blast...I love the Rockies!

Lots of love,
Shauna xox

Gareth skiing at Louise

Me and the wicked ice sculpture for 2010 Olympics

Alan...being Alan!

2nd Trainer Workout

Alright, so my plan is to record my workouts on here, so that if/when I no longer have a trainer, I can pull these out, and still have great workouts to do. Sound good? One thing...I'm really bad for knowing the names of things, so I think I will try to describe the workout instead of naming it...or name it something stupid, that's so obivously not the name!

2nd session with trainer

Grabbed a 20 pound bar, the rubber kinds with no weights actually on it. Mine was pink! Headed out to the track. Upper body first (Leah said most of the time she likes full-body workouts)

1. Hold bar in front of you, palms facing toward you. Do a bicep curl, then raise it over your head. Back down. That's 1. Did 20!
2. keep palms facing in. Lower bar, arms straight. Raise bar straight up in front of you, squeezing your shoulder muscles as you raise the bar. The bar stays straight, you just move it up and down. 20 times
3. 20 women's pushups.

Run 3 laps on the track as fast as you can. Last 1/4, SPRINT!

Now onto lower body

1. Wall sit for 1 minute. Feeeeel the burn!
2. Modified burpies. Jump up, squat and touch the ground. Repeat 15 times
3. That's it for lower body! Some core now-Partner Leg throws. Lie down, with your partner standing with one foot on either side of your head. Grab their ankles. Lift your legs straight up, soles of your shoes paralel to the ceiling. Your partner will push your feet back to the ground. Dont't let your feet touch the ground! Repeat 15 times. (This is awesome if your partner pushes your feet in different directions, it works different parts of your abs then).

Run 2 laps as fast as you can.

Back to upper body.

1. 15 bicep curl/pole to the ceiling (see above for directions).
2. 20 bar raises
3. 15 women's pushups. This time, push yourself up and bring your hands off the mat. Hard!

Sprint 1 lap

1. Wall sit for 1 minute. (my legs were shaking!!)
2. Modified burpies. 15 times.
3. Partner Leg throws. 15 times.

Walk 2 laps to get heartrate down.

Onto some core.
1. Sit down on a mat with your partner standing in front of you with a 6 pound medicine ball. Lean back and lift your feet off the ground, creating a V-seat. Your partner will gently toss the ball to you. Toss it back. That's 1. Repeat 15 times (keep those feet up!)
2. Create the V-seat again, while holding the medicine ball in front of you. Move ball from side to side. Repeat 20 times. (try to keep your legs off the ground for the majority of this, it's difficult).

Stretch...and you're done!

Phew!

Addicted to the Gym

Good morning lovelies!

The new year is off to an interesting start. I have to say, I hate winter. It seems to drag me down and bum me out, and I become a bit of a hermit during this cold, dark time. I stay at home, I eat too much because I have nothing to do, and then I feel gross. I'm really, REALLY trying to break this habit, and all I can do is keep trying, right? RIGHT!

One great thing that I've started doing is that I've signed up with a personal trainer. This has forced me to start weight training again. I got out of the habit, and to be honest, I always felt like I really didn't know what I was doing. I have been going to the gym for years, and yet I still felt like I had no clue. Leah is teaching me how to do full-body workouts where I'm maximizing my time. I am going to try to record what do at the gym on here, so I remember the workouts, because the day will come when I no longer have a trainer, so I want to remember all this awesomeness!




Last week, she designed a program that I do myself twice a week. I did that. Then I see her once. That's my weight training for the week. On top of all that, I can do as much cardio as I choose and my body can handle. I counted, and I went to the gym 10 times last week! I go to the gym at lunch too, as I have an hour mandatory lunch and what else do I do? So...

Monday- morning-cardio (1 hr on elliptical). Lunch-cardio (30 min on elliptical)
Tuesday-morning-Trainer. Lunch-cardio (30 min on elliptical)
Wednesday-morning-swimming. Lunch cardio (30 min, 3 km walk)
Thursday morning-weights (workout from trainer). Lunch-cardio (30 min. interval cardio on elliptical)
Friday-morning-break. Lunch-cardio (30 min. interval cardio on elliptical)
Saturday-Day off
Sunday-30 min cario and workout from trainer


Sounds amazing right?! So the way I figure it, if I can JUST get my eating under control, I'll be an all-star! So I'll keep trying, plugging away, to do my best, and to remember to...eat how I want to feel!


Yesterday,
Monday-Morning-break. Lunch-30 min cardio (interval on elliptical)
Tuesday-Morning-Trainer. Lunch-30 min cardio (elliptical)

My other goal is to get back into running. I really dont know if it can happen, as my ankle was twinging as I was sprinting on the track this morning, but I'm going to try. Maybe it just needs to build in strength again. I'm thinking a 10 km will by my limit.


This post is getting crazy long, so I'll be back with my workout from this morning.

Muah!
Shauna

HaPpY nEw YeAr!

Hello friends! Happy new year! Welcome to 2010. A new year, a new decade, a fresh new start!

My holidays started out very busy. Gareth and I hosted Christmas day for the first time so our holidays were very busy to start out with. After christmas things calmed down, and we relaxed, slept, visited with friends, and just enjoyed our time. It was great! During that time I had the chance to think about my life right now, where it is, where it's heading, and where I want it to head. I thought of some key things I can work on, update, think about, to make my life a little better. You could say they are New Year's resolutions, but since I do this from time to time anyway, you could just call them improvements ;)

Work

1. Be at work 10 minutes early every day. This will give me time to get my breakfast ready, my tea poured and brewed, and for me to be sitting in my desk ready to go for 8 am.

2. Dress professionally Monday-Thursday. Jeans on Fridays only, and even on jeans' day remember I'm going to work, not to a football game. It's really easy for me to start wearing jeans and hoodies to work every day as a lot of people dress like that. But their jobs are different than mine, and I am in a role that I should be portraying a professional image.

3. Be thankful I have a job. I have an income. I have stability. Stop complaining about how crappy it is, because some people are a lot worse off than me. Think of the positives.

Health

1. Eat how I want to feel. I want to feel good, so I need to eat good. When I eat junk, I feel like junk.

2. Workout to make my body strong, able & capable. Start thinking first and foremost about making my body healthy, not just thin.

3. Workout on a regular basis. Out of bed and to the gym 3 mornings a week, minamum. This makes me strong, makes me healthy, and wakes me up.

House

1. Put my laundry away!

2. Keep my stuff tidy always, instead of once a week. It's easy to put the mess away as we go.

Number 1 Goal

Save for New Zealand! When I want a new top, new shoes, new whatever, think of New Zealand. It's so worh it. When I was there before, these are the views I experienced (just in case you're wondering why this is so important):

Our goal is to get work visas and be there for a year. So this year will be prep for next year! It will also be to have a great year.

We have some exciting things coming up. My sister in law and her husband are having a two week holiday in Banff comin up (they're English) so we're heading to Banff next weekend. That's the most exciting!

I am going to sort through some photos from the past little bit and I will share some with you soon.

Oh ya, and I'm going back to my original goals on here, so I'll be blogging more!

xox Shauna