Do you think that goal setting is related to becoming successful?

In your opinion, how close is goal setting when it comes to striving for success?

In your own words, define success.

The Oxford Dictionary defines success as:

Skip the examples and just read the first line. "The accomplishment of an aim or purpose". Agree?
I think I'd have to take a few days and dig deep to come up with my definition, but I one hundred percent think that statement is a pretty accurate summary.

So do you guys remember this post?

Well, throughout the month of June, I was completely consumed with 'cross-off-thee-list', I found myself feeling so determined and ready for attack. (attack might sound a little dramatic but you get it, right?) Writing a list of goals that I had made mentally, was so much easier to achieve when I wrote it out physically. Why? Ooo, I don't know .. perhaps because I knew I would be held accountable by my little bloggy blog friends and I most certainly did not want to let my blog-peeps down. And of course, I love setting lists (especially when it comes to list making).

Unlike in June, I plan on completing all of the goals I have compiled onto my November list.


[1] Try crossfit

[2] Take a kickboxing class

[3] Do hot yoga at least twice

[4] Read 1 2 books (ahh hello ..The Lost Boy: A Foster Child's Search for the Love of a Family & Monster . Buying them TONIGHT!)

[5] Do a lane swim (this has been on the back burner for WAY too long)

[6] Document what I eat for ONE week to the exact. I am generally aware of what I'm consuming on a daily basis, but ya know that 'bite here' or 'nibble there' that doesn't make the page? O buddy, it's making the page.

[7] Test (steal someone elses recipe) and try 5 new types of protein/breakfast bar styles

1. Lightened Up Magical Coconut Bars @ ohsheglows.com
2. Happy Trails Adventure Cookies @ ohsheglows.com
3. Granola Nut Clusters
4. Vanilla Warrior Balls @ lizziefit.wordpress.com
5. Wing it ;)

[8] Apply for my personal training books/exam (ahh what?)

[9] Take a day and watch 6-7hrs of seasons and/or movies. Why? Just because.

[10]  Complete 75% of my Christmas shopping. (I know if it'll be 75% or not as I've made a festive list of 'To Buy' for each and every person who I give Christmas gifts to)

[11] Complete the Run to Remember on Monday, November 11th

[12] Host a family supper

[13] Do a complete make-over of this blog

[14] Buy new couches (ha, what?)

[15] Do 15 push-ups

[16] Go to a movie alone (I think this might be on my 25 While 25)

[17] To be in 100% shape for my photo shoot with Stone Photography at the end of the Month

[18] Do a fitness photo shoot with Courtney and 1. Not chicken out cause of my body / 2. Walk out of Mike Mahoney's studio feeling like a babe and a half

[19] Write a post on the my half way mark for my 25 While 25 (May 17th at 2:41pm, I will be exactly 25 and a half years old)

[20] Walk 1000 flights of stairs on the new Stair Master at GoodLife


There it is, guys. You have my word, I will mark through 20 line items upon completion.

I got this (.. do I though?) ha, of course I do, silly.



Ps. Before I go, I've been told by some that they are unable to leave a comment on this blog.

..Ya.. brainiac here had 'Registered User - includes OpenID' choose in the settings. As you can see, that's changed now so feel free to leave advice, criticism or just a simple comment.

Wish me luck! *Insert big grin here*

Questions

1. Do you set goals at the beginning of the month?
2. Do you have a bucketlist?
3. What is your definition of success?

Eating Clean, Green & Making a Routine

So I've been getting a lot of messages lately concerning what food(s) should verses should not be consumed. I'm definitely no expert in nutrition and/or overall health,but I'd consider my knowledge a little above average. I only say this way because A. I'm a food addict, (hollaaaaa)  B. I read health and fitness articles every day and (C) I'm obsessed with healthy living blogs. Some of these writers get paid to write about the good vs. bad. They know. I learn.

Anyhow, I decided to compile a list of some 'typicals' for a healthy diet. Opinions vary but facts are facts. I am in no way trying to insult someone elses diet as I know mine is certainly not perfect.

Like I said, it's just a list. It's something to go by, try out and find what works for you. Trial and error, right? I don't eat all of the foods listed but I definitely consume a vast majority when I'm not testing new diet ways to improve my lifestyle.



I am a firm believer of eating...

1. complex carbohydrates > simple carbohydrates
2. natural sugars > refined sugars
3. lean protein
4. healthy fats

I'm not gonna ramble on and on as I'm going to assume that you know most of this already, and like I mentioned, I'm no expert. But with that being said, I wanted to go into a little more detail of each.

Complex carbohydrates are chemically chained to give you fiber, vitamins and nutrients,  whereas Simple Carbohydrates are refined sugar with little to no nutritional value.

Natural sugars are produced 'naturally' in fruits and vegetables. Though they take longer to break down than artificial sugar, they lead to a a more regulated blood sugar level. Refined sugars, can be found in candy, chocolate, icing etc (again, nothing you probably don't already know).

Lean Protein

Healthy Fats - "For years, nutritionists and doctors have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it's the types of fat you eat that really matter. Bad fats increase cholesterol and your risk of certain diseases, while good protect your heart and support overall health." [source].



The Examples

1 (a) Complex Carbohydrates

A. In Vegetable Form

• spinach
• turnip greens
• lettuce
• water cress
• zucchini
• asparagus
• artichokes
• cabbage
• celery
• cucumbers
• broccoli
• brussels sprouts
• eggplant
• onions

B. In Wheat Form

• whole barley
• buckwheat
• buckwheat bread
• oar bran bread
• oatmeal
• oat bran cereal
• muesli
• wild rice
• brown rice
• multi-grain bread
• pinto beans

C. In Fruit Form

• grapefruit
• apples
• prunes
• apricots
• pears
• plums
• strawberries
• oranges
• yams

1 (b) Simple Carbohydrates

Foods Containing:

• table sugar
• corn syrup
• fruit juice
• candy
• cake
• bread made with white flour
• pasta made with white flour
• pop
• candy
• baked goods (again, white flour)
• packaged cereals

3. Lean Meats

• chicken
• turkey (whole or ground)
• lean ground beef
• pork loin
• pork chop
• steak 'rounds'
• sirloin steaks
• lamb
• fish

4. Healthy Fats

• omega-3 (flax seeds, pumpkin seeds, fish etc)
• oils (olive oil, grape seed oil, coconut oil)
• coconut
• avocado
• Nuts (almonds, hazelnuts, walnurs, cashews)

A Crazy Halloween Weekend

Happy Halloween Week, Friends!

How was your weekend? Hopefully it was top notch, like mine! I worked on Saturday but had Sunday off so I didn't end up doing much.

I signed up for the Run to Remember last week and told Emily I'd start running with her. Without thinking before making that commitment, I kinda wondered if I could even do an 11km (6.83-mil) run myself, so I headed to the gym on Friday night to give it a go.

I decided to run at a nice pace so I could focus on distance rather than speed.

And I did it! 7-miles, no breaks, just a nice, clean jog. O, and a well-deserved post-shake!

I'd be lying if I said I wasn't sore on Saturday. I woke up feeling fine, but by 12-pm, my poor behind was quite stiff (and I loved it!). Saturday evening, I headed to the gym for a short 2-mile run. Courtney met me so we focussed on our chest and back and were finished in an hour.

I was supposed to go to a movie that night but I was super lazy-miss-daisy (as was someone else) so we decided to stay home, relax and be very 'blah'... And I loved it!

Sunday started out pretty healthy and happy (haha I laugh when I re-read how I type sometimes .. 'healthy and happy' she says). I promised I'd make Chocolate Peanut Butter Protein Pancakes so with some 10-am team effort, that's exactly what we cooked! A certain lady cut a huge plate of fruit that was assembled with plates on the table before I even crawled out of bed. Spoiled, hey!?

My adventuring bestie had plans on having a large day on the dirt bikes (boys and their ramps, obv) and I had big plans of a 2-hour workout, so that meal was exactly what we both needed to get  energized. We brewed some pick-me-ups and were both on our way.



I had a TH cup in my car from a 'double cup' coffee the night before

Pre-riding

I made a half hour visit to see mom and then headed to thee gym for a 5-10-15-20-25-30 workout! :)

Hmm something seems fishy here .. she did an increment of 5 workout?

Is that what you're saying, Victoria?

Why yes, blog. That's exactly what I'm saying.

Ok, explain.


Sunday Workout

5-minutes - Stretching
10-minutes - Bike: Level 8, 2.62-miles
15-minutes - Treadmill: 4.0mph, 1-mile
20-minutes - Stair Trainer: Level 6, 92-flights walked
25-minutes - Strength Training: 4x10 bicep curls (40-lbs), 4x10 tricep dips, 5 center-left-center-right medicine ball incline sit-ups, 4x25 squats (60-lbs over shoulder), 4x8 push-ups
30-minutes - Jog on 5.0mph, 5.5mph. 6.0mph

I did exercises in between but would stop my timer. It was kind of just trail and error type moves .. trying to plan some new workouts for my week. Anyhow, it was a total sweat session and I definitely felt the after affects.

Before concluding, Courtney met me at the gym with a delivery. I've been so wanting to try some baked goods by the Protein Princess so when we left GoodLife, we headed to Supplement King for some goodies.

Verdict? Pumpkin spice cookie equals awesome! The coffee bar is being saved for breakfast some day this week.

I had one of two of the pumpkin spice cookies and was still really hungry. Luckily, I had some trail mix from mom that was left in the car.

I had lots of groceries left from earlier in the week so after Courtney and I departed, I headed to Pouch Cove for some meal-prep since no one was at dad's house (love love being home alone).

On the menu for this week

I took out some pork loin and chicken breast and threw it in the slow cooker (if you don't have one, get one).

And I've been on quite a pepper kick lately so I sliced up all of my peppers so I had some quick snacks at work.

I also diced enough for my quinoa salad.

I've been getting a little bored with eating plain quinoa day in and day out so I boiled some quinoa and wild rice (Costco, big bag, $9.99) and made a big quinoa and vegetable salad (balsamic as a dressing).

I've been having some sugar cravings lately so I decided to whip up a batch of granola for snacking on during the week (the sweetness of the coconut oil most definitely satisfies an ol' sugar craving) and I decided to test out my new pumpkin epicure seasoning seeing how 'tis the season.

I had brussels sprouts left from last week so I cooked a batch of garlic chicken with oven baked brussels sprouts. Very yum!

And got the lettuce ready for a heavy week of salads and new Liquid Gold balsamics! Yayy!

As soon as I finished cooking/picking at this post, my stomach started to growl. I had quite a few options but had also portioned and containered everything so I couldn't decide what to settle with.

With that, David text with a "did you eat supper?"
So of course I was all "ahh noo.. Can't decide what to have . dot dot dot"
And he's all like "You eating at your dad's house?"
And then I'm just getting frustrated cause I'm thinking 'hmmm, I'm hungry, David .. just get it over with and invite me over for supper!!!

And wadda 'ya know? Next thing, I'm sat with his fam, eating some pumpkin soup (my first time ever - o.m.g. yum) with rice crackers and red pepper hummus. I was soo satisfied and super glad I accepted the offer ;)

After supper, my sore body and lazy mind started to settle in so I called my Sunday quits at around 9:40 and got some shut-eye! O life :)

Well, I hope everyone had a great Halloween weekend! As you can tell from the title and the wild photos from this post, mine was off the charts!

Happy Sunday Night/Monday, Friends! :)

Questions
What did you do this weekend?
Have any exciting meals you're looking forward to this weekend?
Do you like pumpkin soup?

WIAW,Chocolate Peanut Butter Pancakes & The Outfitters Competition

[source]

So I've obviously been on quite a pancake kick lately. I've been trying new recipes (all relatively similar) and I even bought a new protein powder (I usually stick with NutriWhey Vanilla but when with chocolate peanutbutter). My Wednesday morning started with a chocolate peanut butter pancake. Ahh d-e-l-i-c-i-o-u-s! I'm definitely gonna give Karla a scoop tomorrow cause I feel selfish keeping the recipe to myself. It's just that good.

Breakfast

Chocolate peanut butter pancake w. all-natural peanut butter and my usual XL Tim Horton's black coffee.

Mid-morning Snack 

My first snack (could have eaten a horse I was so hungry), was a 1/2-cup of plain greek yogurt, 1T of unsweetened coconut, 12 raspberries (yes, I counted them), 10 raw almonds and a small handful of cashews. O-m-g this was way too much! I was so full and counldn't finish it all.

Lunch

I've been on a huge salad kick this week with my incredible Liquid Gold salad dressings. Today I had the same as yesterday and used the maple vinegarette. I just can't get enough. It makes your salad taste like it's a treat (kinda. slightly. maybe)

In the Mix
Iceberg lettuce, 3-oz of chicken breast, 6 baby tomatoes, 1/2 red bell pepper, 1/2 red delicious apple, 1/4 avocado, 1 heaping tablespoon of maple vinegarette. This salad was SO filling. Yum!

Mid-Afternoon Snack

I didn't need this pear but I had the worst craving for something sweet. Either way, it was delicious! (i.heart.costco)

Afternoon Snack #2

I got super hungry around 3:30 (again) and decided to eat some sauteed vegetables with the other half of the apple I had put in my salad. I think I was dehydrated because I only had a few bites of the apple and I just picked out the cauliflower from the vegetable mix.

Car Ride Snack

Around 6, I picked at some celery with all natural-peanut butter (probably ate too much ANPB today) as we chatted and drove home.

And then when I got to my car almost an hour later, my stomach dropped with hunger so I had 3 pieces of this bar. 260-calories for a whole bar but I only eat 3 squares at a time (that's about 1/5 I believe). I was at Sears on Tuesday and I had the worst hunger pains but couldn't find anything aside from this in the store (not tastey at all. 99% cocoa .. yuck)

Pre-gym

I had nothing cooked when I got home and I had so many errands to run so I needed something quick and easy. I went with a half a scoop of protein powder with water.

Post-gym

I'm never that hungry after the gym so when I finished my workout, I skipped eating and headed to Pouch Cove. I had to stop into David's house to get some spices and when I arrived .. again, I got the stomach-drop feeling and had to steal a banana. Worst.feeling.ever.

So that's the dirty deets from my Wednesday. You probably have your mouth wide with how much food I consume, hey?  I workout .. it makes my appetite CRAZY! I love it.




Recipe from my pancake above:
 
Chocolate Peanut Butter Pancakes

 

 

Prep Time: 1-time

Cook Time: 2-minutes

Servings: 1-2

 

Ingredients

 

1 scoop of chocolate peanut butter protein powder

1 cup of simply egg whites (I add more to make it moist)

1T of ground flax

1T of chia seeds (optional)

1T vanilla extract (optional)

1T of coconut oil (greasing the pan)



 

Combine all wet and dry ingredients in a bowl and mix thoroughly

 

 

Grease frying pan with 1T of coconut oil (don't be scabby). You want this for flavour. 

 

Pour contents into pan and cook like a regular pancake.

 

 

 

Voila! Bon appetite :)

 

 

*Toppings: greek yogurt, maple syrup, almond butter, all-natural peanut butter, honey, shredded coconut

 

**These pancakes do not require baking powder as they rise high enough                                           

 

 

The Outfitters Bog Comp

 

 

On a side note, the Outfitters is having a bogs competition for the cutest kids sporting their bog boots! Papa bear (my red-haired chauffeur to work) has the most active son, Zack! Chris takes Zack hiking, trail running and on adventures nightly (wearing their bogs of course). He submitted this picture for the Bog competition.

 

 

Isn't he the cutest?

 

My little blog bog friends, please take a moment to visit here and vote for Zack! All you have to do is click 'Vote' and write an email. No filling out of forms or other info .. yadda yadda.

 

Thanks, friends!

 

Happy, happy days, friends!

Questions:

What did you eat Wednesday?

Do you ever wait so long before eating that you get that stomach-dropping feeling?

Have you ever shopped at the Outfitters?

Do you have a pair of bogs?

 

 

Weekly Recap Sunday, October 13-19 & A New Goal

 

Weekly Workout Recap

 

So I must admit, last week was a good week for workouts.  I finished my third week of October feeling like a ninja (not really though) but I do feel pretty good. So good in fact, that I wanna push myself so I have the same feeling next weekend! yay!

 

 

Sunday

I blogged about my Sunday workout on this post.

 

Gym #1 - 2.67 Mile HIIT on the treadmill + 35-minutes of core

 

Gym #2 -10-minutes cardio on the stairmaster + 40-minutes strength training

 

Monday

4.0 Mile HIIT on the treadmill (and was able to cook while doing so)

 

 

Tuesday

I was super tired on Tuesday so I knew I wouldn't be doing much. I settled for a 1.5-mile incline walk and some lunges/squats. 

 

I actually spelled my name (2-minutes per letter V-I-C-T-O-R-I-A) to switch things up and for each letter, I increased the incline by 2%. This made the walk incredibly difficult! I was absolutely drenched when I reached 1.5-miles.

 

It's pretty easy to spice up your workouts, isn't it?

 

 

 

Wednesday - Night off
1.1-mile HIIT on the treadmill (4-am run)

I did 1.1-mile of high intensity interval training in the morning to get my day started but I died in the night time. I actually fell asleep fully clothed with the lights on. I definitely needed the rest.

Thursday - Night off
Travel day!

Friday
1:00 all over body workout with Tiffany (arms, shoulders, chest, legs, core)

Saturday
4-mile HIIT on the treadmill
15-minutes strength training
Started the 30-day ab challenge
Started the 30-day squat challenge

Summary

Miles Completed - 13.27
If you don't use a calender to document your workouts, do it! I find this method is crazy good for keeping motivated!

Weekly Eats

Last week was pretty much the same as every other week with regards to meals. I have it planned it a little differently this week and switched up my groceries so I didn't get bored. Fun right? Of course .. I swapped out apples for pears .. mixed vegetables for brussels sprouts .. ahh I might have even swapped out peppers for asparagus. Ha. Look at me go. I'm such an exciting eater (blah) .. BUT, I shall be doing lots of baking at the end of November and will be posting a lot of exciting recipes (you should see my recipe book. It sure is filling up! Loves it)!

Anyhow, last week I ate a whole lot of ..



This.

Pork loin done in the slow cooker. I bought a slow cooker a little while a go and it has been working out great for me! I can jump on the treadmill and get my run on while my poultry is cooking on high. Or I can come home, throw  some pork in the cooker, set the timer and go to the gym and/or bed. Excellent.

 

And a ton of this..

I tried cumin on my chicken with grilled asparagus and spinach and it was delish! My epicure spices came in this week so I'm pretty pumped to try out some new flavours. Spicin' things up, right? (no pun intended..ha..ha)



Every morning I had this..

my new favourite breakfast

and a bit of this

But early on this week, I decided to get crafty in the morning and whip up a different type of pancake. It was a 4:45am experiment but it turned out awesome! Friends, I give you ..

I kinda just whipped this together, so bare with me.

Ingredients

• 1/2 cup of brown rolled oats
• 3/4 cup of egg whites
• 1T vanilla extract
• 1T of natural cocoa (I used a pretty heaping spoon for)
• 1T chia seeds
• 1T hemp hearts
• 1/2 cup of NutriWhey protein powder (I actually ran out and only had approx. 1/2 of a scoop left. I will definitely be using a whole scoop when I re-stock. I loved the mixture of vanilla and cocoa)
• 1T coconut oil (for greasing the pan. Don't be skimpy as it's the oil that gives the pancake the topping flavour)

Directions

1. Grease pan with coconut oil
2. Mix all ingredients in a small bowl and mix
3. Add to pan and let cook

*I did this really quick and was running around getting ready so the pancake is a little disfigured. The pancake itself holds its shape very well.
**add some greek yogurt or maple syrup if you dare ;)


Other than salads, I didn't really take many pictures of what I was eating [1. you've seen it all before and 2. I posted lots of food pictures from Thursday onward in my Halifax post(s)]

So what's in store for this week? Well I had a lot of leftover pork and a lot of vegetables so I only had to pick up a few things.

 

What's in store for this week?

 

 

Celery - to snack with all-natural peanut butter when I need a little something

Pears - to sub in where I'd have an apple

Peppers - for stir fry

Baby Tomatoes - for a quick pick

0% fat, Plain Greek Yogurt - Unsure if I'm gonna eat this cause I've been off of dairy for quite a while (we'll see)

Raspberries - subbing in for blueberries for early mornings

Sweet Potato - I stopped eating sweet potato with my lunches because I find it bloats me but I wanna whip up a batch of Morning Glory Muffins

Ice Berg Lettuce - Last week got me in a funky salad mood! I'm actually SO excited to try out all my new vinegarettes (fig, maple, blueberry, pomegranate) Yum!
Grapefruit - I generally eat 1/2 of a grape fruit every day but I only bought one this week because I wanna switch it up a little
Avocado - I mush this up and use it to top my salads (1/4 avocado at a time)

Notice I added in the California Harvest Chipotle & Lime Mustard that I bought from Liquid Gold? I just had that placed there cause I was tidying up the groceries scattered throughout the kitchen.

I'm trying to be a little more organized with my workouts these days so I started writing down my plans again (skipped writing it down last week seeing how I wasn't sure when I'd workout while visiting Tif) but I'm back on track this week.

Before I go, I must share my latest purpose for amping up my running.

Know what that is?

Well it's two things. It's my registration confirmation for the Run to Remember 11k on Monday, November 11th and it's my name under the male registry. Minor I suppose.

Anyhow, happy days, friends!

Do you meal plan? What do you put in your oatmeal?

Do you plan your workouts? How about planning on running the November 11th race with me? Yes? Ok, sounds good :)



Halifax Getaway - Final Day

 

Sunday started out with a 10-am wake-up and a trot to the downtown Goodlife for some mid-morning exercising! I decided to skip a pre-gym breakfast because I ate quite a bit after my workout Saturday night.

protein cake with peanut butter

1 apple, 1/3 banana, 1/2 grapefruit (I actually didn't eat the
grape fruit after as I was really full)

I had set my alarm for 8:30-am but had been up late reading a new blog of interest and my legs were really sore from my 4.0-miler the night before.

I actually got such a good workout in. I did a 3.0-mile run at a comfortable pace.

Then a 35-minute strength training workout to follow. I was actually dripping sweat everywhere (tmi).

1. 55 Air Squats
2. 20 Smith Machine Back Shrugs (75-lbs)
3. 50 Crunches
4. 10 Side Laterals (12-lbs)
5. 10 Bench Tricep Dips
6. 10 Curls (30-lbs)

I did this workout x3 times, followed by Day 2 of the 30-Day Ab Challenge and 30-Day Squat Challenge

After my workout, I headed to the apartment, met up with A and Ed and then we headed to Pete's Fruitique for some breakfast.

 

The fresh vegetables were actually mouth watering. Everything looked so refreshing.

 

I wanted a green juice but the juicer was down so I opted for blended berries with vanilla protein powder.



I look like a little kid here. Pretty sure I asked Ed if I looked cute..
..He obviously said yes

Pete's have a station for salads, paninis and smoothies/juices. I actually fell in love with this place.



The girl working gave me the extras, too.
Yup, I drank it!

Ed was leaving at 2-pm so after breakfast it was time to head back. Allan and Ed went on while I made a quick stop at MEC (Mountain Equipment Co-op) for a couple of purchases.

Now I wanna hike hike hike!

I actually bought more than this but it may or not be surprises!

O, and a large duffel that Samantha asked me to pick her up.

The MEC store in Halifax is actually amazing! You could spend quite a bit of time just wandering around the place.

After my little shop, I rushed back to the apt and joined Tiffany for a ride to the airport with Ed. On our way back, at my request, we made a stop at Liquid Gold.

 

Amazing! You could sample all sorts of cooking oils and vinegarettes
with toothpicks and tiny bread squares.

I was on a mission to get a Tuscan oil but it ended up being the only oil that was sold out (guess it's just that good?)

 

 

 

My Oils of choice
chipotle infused olive oil
organic garlic infused olive oil
blood orange fused olive oil


My Vinegars of Choice
maple balsamic vinegar
blueberry balsamic vinegar
fig balsamic vinegar
dark chocolate balsamic vinegar
coconut balsamic vinegar
pumpkin spice balsamic vinegar
honey ginger white balsamic vinegar

 

The lady at the counter said that she has gone through multiple bottles of mustard so I went with a bottle, as well as some bbq sauce. Yum!

 

 



For supper we headed to Sushi Nami. We ate there last year, and like our previous lunch at Moxi's Bar & Grill, we were seated at the same table as last year (not sure but we got a little excited over this).

I went with the combination of california rolls, spicy salmon (my fav), tuna and terriyaki rolls. Holy yum!

After sushi, A and I were both in the mood for some tea so off to David's Tea we went.

It was really nice outside so we just trotted back to the apartment and sipped away.

When we got back, Stephen met up with his parents and Allan, Tiffany and I decided to punch out a little workout to make up for our indulgences throughout the weekend.

We started with a 10-minute cardio warm-up

And then we did an all-over body workout which consisted a series of 6 exercises completed 3 separate times.

1. 10 Lateral Raises
2. 25 Air Squats
3. 25 Air Weighted Squats
4. 1:00 of Plank
5. 15 Lunges (per leg)
6. 15 Burpees

Lateral Raises

Air Squats, Weighted Air Squats

Lunges, Plank

we went with the crossfit style burpee

We completed 1 whole set at an average of 12-minutes/set. Overall we did this 3 times over. There was quite the sweat worked up!

44 of strength/stretching. Cardio
was timed separately.

We then did some stretching and shook it off.

*check out the red shirt dude in the back that must have thought we were nuts!

sweaty sal there

Allan and I only had an hour until we needed to check in for our flight back to Newfoundland so we went back upstairs, cleaned up, grabbed a bite to eat and were off.

I refilled my cup with hot water (same bag) and made an
oatmeal protein pancake

can't wait to workout with Tiffany again at Christmas :)

Overall, it's safe to say we had a great weekend! We didn't drink our faces off but we still drank. We didn't eat everything in sight but we still indulged.We caught up on sleep yet still stayed up late socializing. We exercised, shopped, lounged laughed and enjoyed the company of each other.

Thanks, Tiffany & Stephen!


How was your weekend?

Did anyone go over the top eating and drinking this weekend?

What's your favourite type of exercise?

Do you make time to exercise while vacationing?

Leave something for me or get in touch at minusthirtythreeplease@gmail.com