Better With Sprinkles

The Colourful Side to Healthy Living.


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Meals and Fitness for the Week: 4/14.

Good morning! I hope you’ve been having a wonderful weekend Open-mouthed smile I just wanted to pop in to discuss the food and fitness happening around here.

First up, the week’s worth of groceries.

Produce

Produce

  • apples (Red Delicious)
  • spinach
  • romaine
  • baby carrots
  • broccoli
  • snow peas
  • strawberries

Proteins/Dairy

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  • shaved turkey
  • ricotta
  • imitation crab
  • cheese curds
  • chicken hot dogs
  • egg whites
  • shrimp
  • cheese strings
  • whole chicken

Frozen

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  • waffles
  • frozen meals (boyfriend meals)

Miscellaneous

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  • coconut oil
  • argan oil conditioner (anyone try this stuff? Do you like it? My mom’s been using argon oil shampoo and condition recently and she swears by it)
  • lemon juice
  • almond milk
  • canned green chilis
  • banana chips
  • kombucha
  • apple cider vinegar

Dinner plan for the week:

  • Saturday: out
  • Sunday: chicken, sweet potato fries and broccoli
  • Monday: Annie’s Mac and Cheese with chicken hot dogs
  • Tuesday: pork tenderloin with homemade applesauce, rice and salad
  • Wednesday: chicken tortilla soup
  • Thursday: my seafood lasagna
  • Friday: homemade bacon poutine

Weekly Workouts

And to sum everything up, I figured I would talk about the workouts that happened last week. It was actually a little difficult for me not to pre-plan workouts…doing it for years made it a hard habit to break! But I think I did a good job at deciding the day of whether or not I wanted to work out, what I wanted to do, and when I could squeeze it in.

So last week (the 7th-13th)

  • Sunday: 3 mile run. First outdoor run of the season!
  • Monday: gym for an upper body workout. I focused on back, biceps and chest.
  • Tuesday: gym for a leg workout.
  • Wednesday: off. I was feeling a little sore and Eric was bottling wine that day, so I was helping him carry bottles up and down the stairs. More than enough for me!
  • Thursday: upper body at the gym. I focused on shoulders and triceps, plus I added some core work. I also did 15 minutes of intervals on the treadmill.
  • Friday: I did about 20 minutes of yoga in the morning (various Tara Stiles youtube videos) and definitely worked up a sweat dancing away at the banquet I attended that night.
  • Saturday: I had a lot of errands to do so I was on my feet all morning. Walking is most certainly a workout!

Enjoy your Sunday and I’ll talk to you soon!

<— Do you have a favourite shampoo/conditioner brand? I’m partial to Marc Anthony…the only one that can give my incredibly limp hair decent volume!

<— Best workout last week? I was excited to get out for a run! Hopefully, the weather will allow for another one sometime this week

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SSE: Phase 3

So, this week has continued to reinforce the idea that I need a puppy.

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Leon goes home tomorrow Sad smile We had one bad morning with him (let’s just say that dealing with a dog in digestive distress does not make for a good time) but otherwise, it’s been awesome having a cuddly dog in the apartment.

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So…anyone in need of a dog-sitter? Winking smile

Slim and Sculpt Elite: Phase 3

(review of phase 1 and phase 2)

So, the week before Easter, I finished up with The Slim and Sculpt Elite Training program I bought from Carrie at This Fit Chick. I had worked with her before for her original Slim and Sculpt program, which I enjoyed so much I purchased the Elite program in January. This was the superset phase – girl knows how to finish it with a bang! Almost all supersets, all the time. Due to the layout out of the gym I had to break down some of the workouts into single sets, but I still feel like I got a great workout and saw progress.

The final phase had 5 workouts a week; 5 days of lifting and 4 days of cardio, broken down into steady state, intervals, and HIIT. It was an intense four weeks – no wonder I didn’t feel like hitting up the gym at all last week!

  • Workout A + Cardio: I used to hate working biceps…until I actually developed some semblance of biceps Smile with tongue out Now it’s one of my favourites!
  • Workout B: I freakin’ adore working legs. I had to break down one set of supersets here due to my gym layout, but I thoroughly enjoyed it. Although goblet squats = paaaain. I did make some deadlift progress though, which always makes me happy.
  • Workout C + Cardio: Again, due to gym layout had to break up one of the supersets. It was also my first time doing overhead presses – those are definitely challenging. And a friend of mine pointed out that I was making his (male) roommate look bad for pressing the same weight he was (he was joking, obviously). I took it as a compliment…hells yea I’m strong Open-mouthed smile The HIIT almost left me in tears each week. Definitely challenging.
  • Workout D + Cardio: Nothing really of note here…although for steady state cardio, I would usually just jump on the elliptical for a while.
  • Workout E + Cardio: A pretty simple workout for the weekend, which I appreciated. It had been so long since I’d done planks!

(source)

So definitely a great plan overall. It was a challenge, but it was doable. I saw progress in my lifts,which was my ultimate goal. I’m continuing to put on (muscle) weight, which I’m happy with. I would wholeheartedly recommend it if you’re in the market for a good workout plan to follow!

So between the two plans, I feel a lot more confident in the gym. I’m by no means a personal trainer (or anywhere near that level), but I feel like I’m starting to figure out what combinations work and what makes for an effective routine.

The next phase: no workout plan at all. I’ve been back at the gym this week, which I’ve been enjoying, but I’m still waiting to see where the unplanned month of workouts takes me.

Now, I am off to my AM class – where the professor is treating us to breakfast at Williams Open-mouthed smile The perks of having a class that consists of six people. Hope you guys have an awesome Thursday! 

<— Any “hell yea!” workout moments for you lately? New PR, hit a new yoga pose, things of the sort?

<— Do you follow routines for your workouts, or do you make up your own?

<— Favourite chain coffeeshop? I think mine’s probably Coffee Culture.


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SSE Phase 2.

AKA: Holy crap that’s a lot of lunges.

 Good morning!

So this last Sunday, I finished Phase 2 of the Slim and Sculpt Elite workout plan I purchased from This Fit Chick. I completed her original program back in December, so when school started up again I decided to continue with her Elite program. It’s 12 long, with 3 phases of 4 weeks each.

So phase 2: 4 workouts a week. 2 upper body, 1 lower body, and a full body dropset workout, plus 3 cardio workouts.

Upper body workouts: Definitely well put together. I’m pretty proud of myself – I’m now doing pushups on a BOSU to make them a little more challenging for myself. Yay upper body strength! It also made for a really long time that I’ve been at the same weight for my chest presses, which is why I made it one of my goals this month to up that weight. I did see some good increases in shoulder presses and one-armed rows though, which is lovely.

Lower body workout: two different lunge workouts – one group weighted, one group bodyweight. Have I ever mentioned that lunges are the only lower body exercises that I strongly dislike? I was definitely feeling that one. I hadn’t done one-legged exercises in a while, and I forgot how challenging, but fun they are. I had to skip it in the fourth week due to knee pain, but I’m still happy with my progress.

Dropsets: Yea…these are painful. I didn’t see a lot of weight increases with these, but I didn’t really expect to. Really, I was just happy to get through it each week!

Cardio: The first week was incredibly painful (gotta love HIIT) but it got easier as the program went on. Although, it made me realize how much I’m looking forward to spring weather and a nice long run outdoors – I’m getting a little sick of treadmill sprints.

Other things of note: I made sure to really emphasis stretching after my workouts, which really helped with muscle soreness. I got DOMS a lot in the first week, but they pretty much disappeared afterwards. I also starting following workouts with a real meal (usually, I would eat lunch after my workout) as opposed to a smoothie made with a banana and protein powder. I felt a lot more satisfied – not hungry again an hour later. Real food for the win!

If The Walking Dead is teaching me anything…

(source)

The next phase: 5 workouts a week, broken down into isolated muscle groups. Bring it.

<— What are your workouts looking like right now?

<— Do you run outside in the winter? Cannot. handle. it.