Spell Your Name Workout

Try this workout today. Quick and simple (guess it depends on how long your name is) and can be done right in your living room!

spell-your-name-workout

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Have a great day!

 

 

Food of the Week

Rosemary Hash

Rosemary Hash

I was inspired to post the food of the week by www.spartan.com because I had a potato covered in butter and salt for dinner last night.¬† Then I saw this quick a healthier way to prepare a potato for dinner. Of course, I already knew this, but just thought I’d shareūüėČ

Rosemary Hash

Ingredients

  • 1 large red or white potato
  • 1 sprig rosemary, stripped and chopped finely
  • 1 tablespoon olive oil
  • Salt and pepper

Directions

  1. Fill a pot with 1″ of water and bring to a boil.
  2. Dice potato into small, 1/2″ chunks and place in the boiling water.
  3. Boil potatoes for 10-12 minutes, or until desired texture.
  4. Remove from heat, drain the water, and add olive oil, and chopped rosemary. Salt and pepper to taste.
  5. Mix together and serve.

 

If you don’t like potatoes, think about this:

  • They’re high in fibre
  • Full of energy producing complex carbohydrates
  • Rich in potassium and vitamin C
  • They contain antioxidant pigments and phytochemicals in their skin

Enjoy!

Happy Thursday!

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My New Favourite Protein Shake

Arbonne Chocolate Protein Shake MixI have finally found a protein shake that I actually enjoy, so I just thought I would share it with you.¬† I’m pretty picky when it comes to shakes because I find that a lot them leave a bit of an aftertaste or they make me feel nauseous.¬† My newly beloved Arbonne Protein Shake Mix¬†is vegan and gluten-free certified. It has 20 grams of vegan protein and over 20 essential vitamins and minerals per serving. It comes in two flavours, chocolate and vanilla, but of course, my favourite is chocolateūüôā

Why have a protein shake?

There are many benefits such as weight control because protein shakes can help control your fat and calorie intake. It also helps with portion control since each serving size has controlled portions of calories, fat, protein and carbohydrates.

Protein shakes help to build and rebuild muscle. Muscle tissue will break down with resistance training and even everyday use. Your body needs protein to help with the rebuilding process. Depending on the type of protein, when in liquid form it enters your blood system faster. For example,  Whey Protein Isolate is highly soluble and absorbed by the body more quickly than other proteins. Whey Protein Concentrate has a lower biological value than whey protein isolate. It has the same benefits as whey protein isolate version, but less efficiently.

Protein shakes are convenient because it reduces the time consuming process of food preparation when you’re crunched for time.

Protein shakes give you an opportunity to creatively add many other nutrients to your meal. You can add frozen fruit, ground flaxseeds, natural peanut butter or anything of your choosing. Try a few different combinations and see what you like!  #healthbeautyandopportunity

 

My Spartan Race

spartan swagSince I have been so busy between work and school, I found that my level of physical activity was slowly declining. I was probably still more active than your average person, but I still wasn’t where I knew I should be. So, early in the year I decided that I had to change and I needed something to help me change.¬† Since I am a very goal oriented and person I figured that if I had a goal to focus on that I would have no choice but to be prepared. That goal was to do a Spartan race, ¬†http://spartanrace.ca/. I hit the gym hard and started training! I actually wanted to do this last year, but try finding a team of people who actually want to put themselves through a physical agony!¬†Almost impossible! I finally found three other people who were just as crazy as me. We entered our team as, “The Mud Ninjas”.¬† Perfect name for this race because there was sooooo much mud!¬† Was it really necessary? Probably not, but it was a ton of fun!

On July 2nd, 2016, my team and I participated in the Toronto Spartan Sprint. It was 5-6 km of uphill running, about 21 obstacles, and I repeat, MUD!!¬† I figured we’d get through it in about an hour- ppfffttt!¬† Two hours and fifteen minutes later, we finally crossed the finish line together! The race took place at Brimacombe Ski resort https://brimacombe.ca/home¬†. Definitely not hills for beginners!¬† The hills were very steep and became more and more challenging in the heat.¬† By the end of the race I was exhausted and limping from a knee injury. I went home, crashed on my couch and thought, “I’m never doing that again!”¬† But the next morning when I woke up my first thought was, “I can’t wait to do that again next year!”¬†. I’m just a glutton for punishment that way!

What I learned from the race is that my cardio improved a lot. After not training for a while I really struggled during my soccer games, so I knew I had to improve in this area.¬† I also learned that my upper body is strong, but my grip strength is a lot weaker than what I thought. All the obstacles where I had to swing across bars and ropes, I would only make it half way before I wouldn’t be able to hold on any longer.¬† I learned the value of working as a team: helping each other through the difficult obstacles, motivating and encouraging each other and absolutely no one gets left behind. The most important lesson I learned is that I can push myself to any limit I desire and never give up, regardless of how much pain I’m in!

Where Have I Been??

back to blogging

Hello my friends!

As you can see from the title of my post, I’m back!¬† Where have I been since my last post last April? Actually, I would say my posts started to die off near the end of 2014. The reason being, I’ve had no time! In October 2014 I decided that I was going to go back to school to get my Business Administration degree for two reasons: 1. The degree would help advance my career,¬† and 2. I have always wanted to start my own business. I’ve never had any real business sense so I figured that this would help, and it has!

Since October 2014, I’ve been working full-time, going to school and have recently started two businesses. Needless to say, I have been extremely busy! I still have another year left of school. As much of a¬†great learning experience it has been,¬† can’t wait until it is done, over with and I have my BA degree. It consumes so much of my time and has been really challenging. It is all online, which many people think would be easier. Nope!¬† With online learning you don’t have the benefit of a class room and being able to ask the professor questions. You have to be very organized, disciplined and self-motivated to learn and search for the solution to problems. ¬†Thank GOD for YouTube, my online classroom! I wouldn’t have made it this far without it. Ever try taking Stats online?!! That had to be the most painful and most academically challenging thing I have ever had to do.

Anyway, enough about me. How have you all been? Thank you to my followers who didn’t give up on me and continued to follow me in my absence. My life is still¬†crazy busy and will continue to be, but I miss blogging and I miss reading everyone else’s blogs. Looking forward to interacting with everyone again.

See you online!

Judy

Check this out on Pinterest.

Woohoo! Let’s do it, BEAST nation! – http://pinterest.com/pin/399553798167196581/?s=3&m=wordpress

Article: 12 Foods To Eat When You’re Totally Stressed Out

12 Foods To Eat When You’re Totally Stressed Out

http://www.huffingtonpost.com/2015/04/04/food-to-eat-when-stressed_n_7000212.html

Avocado Egg Salad

avocado egg salad

 

 

 

 

 

 

 

 

 

 

Try this, nutritious and delicious meal from http://www.spartan.com

Avocado Egg Salad ¬ę Food of the Day.

Enjoy!

Nutritious Breakfast

20140215_121701This is my most favourite breakfast.¬† It’s quick, nutritious and delicious.

All you need is:

6 egg whites

2 Tablespoons of salsa. (hot, medium or mild is your choice)

1/2 an avocado

I spray my frying with olive oil.  You can try coconut oil for some added flavour.  When the frying pan is heated and ready to go, I pour in the egg whites, add the salsa and then the avocado.  I just chop up the avocado with the spatula as I mix it all together.

Nutrition information

Approximately:

240 calories

13 grams of fat

10 grams of carbohydrates

24  grams of protein

For a little more flavour, you can add a whole egg.  This will change the total amount of calories, fat, carbs and protein but will still taste great.

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