Better With Sprinkles

The Colourful Side to Healthy Living.


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What Makes Me Happy.

Yesterday was a good day.

Nothing big happened – it was a pretty run of the mill day, actually. But, I noticed a lot of little things that made my day awesome. Smile

1. A fancy breakfast.

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An egg white omelet with green onion, red pepper, turkey, goat brie and dill. A slice of toast with almond butter and maple pumpkin butter on the side. I can’t remember the last time I made an omelet for breakfast – it needs to be done more often.

 

2. I went to the gym in the morning and it was 100% empty. I had it all to myself – kind of a dream situation for me. I look at exercise as my personal time, so not having to engage in idle chatter or wait for machines was amazing. I also upped my weights on my deadlifts – yay improvements in strength!

 

3. The entire flat of eggs I picked up at the farmers market.

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Eric and I eat eggs daily. So having that many in my fridge makes me extremely happy.

 

4. This squash.

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It’s called a Sweet Mama – how could you not want it?

 

5. Fancy chocolate.

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Fair trade dark chocolate with coconut? DEFINITELY makes me happy.

 

6. An afternoon of baking.

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Baking is quite possibly one of my favourite pasttimes. It’s relaxing and you get something delicious at the end of it – cannot go wrong. It’s Canadian Thanksgiving this weekend, and I was given the task of making dessert for my family get-together Sunday. Anybody in the family reading this – look forward to Sunday. It’ll be good. Open-mouthed smile

 

7. The best part of baking.

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Salmonella, what?

 

8. A long, cuddle-y nap with Eric late in the afternoon. Yes, we are nauseatingly cute sometimes.

 

9. Making stuffed chicken for the first time in ages.

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Chicken stuffed with honey baked ham and goat brie (the amount of goat brie I’ve eaten today makes me happy in itself), topped with Italian seasoning. Cauliflower and a dinner roll on the side.

 

10. Getting (almost) caught up on the new season of Glee. I was worried that with a lot of the cast leaving, the show would get lame (reminiscence of Degrassi: The Next Generation, if anyone watched that show. As soon as characters started to graduate, it became pretty unwatchable) but so far they’ve been able to keep it together.  The music’s been good and I’ve been loving Kate Hudson’s character!

All, in all – happy day. Smile

 

<—What’s something that’s made you smile lately?

<—What’s your ideal gym situation? Completely empty, a few people milling about, half-full?


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The Science of a Breakfast Sandwich.

I’m working here again today!

My old boss wanted another day of ice cream sampling, so naturally I said yes. Giving away samples = I get some too. 🙂

It also means I was up at 7 this morning (I’m getting bad with sleeping in, 7 am feels torturous to me right now!) to hit the gym. Although I don’t like being up that early, I have to admit the gym is nice and quiet at 7:30 am on a Saturday.

 

Workout

Livefit Day 68 – back/biceps/abs/sprints

Superset

  • 3 x 12 assisted pull ups (50 lbs on machine)
  • 3 x 12 medicine ball twists (6 lbs, up 2 lbs)

 

Superset + Active rest

  • 3 x 15 seated cable row (40 lbs, up 5 lbs)
  • 3 x 15 row to neck (25 lbs, up 5 lbs)
  • 3 x 25 reverse crunches

 

Superset

  • 3 x 15 Bent-arm dumbbell pullover (20 lbs, up 2.5 lbs)
  • 3 x 15 decline crunch

 

Superset + Active rest

  • 3 x 15 wide grip lat pulldown (27.5 lbs)
  • 3 x 15 underhanded grip lat pulldown (27.5 lbs)
  • 3 x 15 exercise ball crunch

 

Superset

  • 3 x 15 standing bicep cable curl (20 lbs, up 2.5 lbs)
  • 3 x 15 spider crunch

 

Working set + Active rest

  • 3 x 15 hammer curls (12.5 lbs)
  • 3 x 15 tuck jumps

 

Normal sets

  • 3 x 21 barbell 21’s (30 lbs)

 

  • 20 minutes elliptical sprints – 3 minute warm up, 30 seconds sprint, 30 seconds recover for 17 minutes (2 miles)

 

The plan calls for 30 minutes of sprints, but my body was NOT feeling it today. My energy was lacking and my legs didn’t want to move – this is definitely an intense program! 30 minutes of sprints 4 times a weeks starts to catch up to you.

I was also running low on time, so I called it a day at 20 minutes. Yay listening to my body! (and my desire to not be late for work). 🙂

 

Breakfast

After a quick shower, I needed a breakfast I could make and shove in my mouth as fast as possible.

 

A breakfast sandwich – 1 egg, 1 slice turkey bacon, 1 slice havarti cheese and a smear of jam on a whole wheat english muffin, with cherries oh the side.

I make Eric the same sandwich most mornings (minus the jam, he doesn’t understand that jam with egg and cheese is AMAZING) and I pretty much have it down to science.

Throw the english muffin in the toaster, give a small microwave-safe dish a quick spray with cooking spray, throw in an egg, pierce it,  and add salt and pepper.

Add one slice of turkey bacon on the side and throw it in the microwave for 30 seconds. Afterwards, microwave in 10 second intervals until egg is done (usually takes an extra 30 seconds total for me).

In the meantime, when the muffin pops, add jam (if using) and slice of cheese. When egg is done, turn upside down on top of the cheese (to allow for full melting potential), cut turkey bacon in half and add on top of the egg, top with other half of english muffin.

There you go – the 3 minute 1-handed “Oh-my-god-I’m-in-such-a-hurry” breakfast.

Talk to you soon!

 

<– Favourite breakfast on the go?

<– Anyone else hitting up a farmer’s market today?

 


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Time Consuming Breakfast + Phase 2 Review

First off, if you’re wandering over here from Tessa’s blog, welcome to my little corner of the blogworld! This is where I post about my daily meals, workouts, and random life-related musings. I hope you like what you read! 🙂

Mondays are my rest day, so after I got up this morning I relaxed with some blog reading and Olympics-watching. As I type, I’m watching the Men’s Field Hockey. I used to play, and I miss it so much! I played it all through high school and was team captain in my final year. It’s a bit odd to me to see men playing it though. Around here, the high school league is offered to females only. There were kilts involved. A girl sport involving kilts – sounds like it’d be easy, but it’s actually the most intense sport I’ve ever played. Basically, you’re running around with heavy wooden sticks, hitting an oversized golf ball – I wound up with a lot of bruises and more than one sprain! 

Breakfast

Rest day = lots of time to make breakfast.

Enter steel-cut egg white oatmeal.

I love steel-cut oats, but I don’t love the 25 minutes it takes me to make them; hence, they don’t get made as often as I’d like. I want to try a microwave version, but I feel like it’s impossible without the oats exploding everywhere. Has anyone tried this before?

So, stovetop it is: 1/4 cup steel cut oats, 3/4 cup water. After about 15 minutes I stirred in 1/4 cup egg whites – if you haven’t tried this with your oatmeal, you should! It adds some nice creaminess to the oats, as well as a good hit of protein. I added a splash of vanilla, a ton of cinnamon and cooked it a few minutes longer. Once it was done, I stirred in a few drops of liquid stevia to appease the sweet tooth.

I topped this batch with a chopped peach (still working on my massive basket of local peaches! They’re so sweet right now, I love it), a few chopped strawberries, and a spoonful of peanut butter.

Delicious breakfast! Every time I use peanut butter, a small spoonful always makes it directly into my mouth. Without fail. 🙂 Peanut butter spoon! Also, my peanut butter jar is running empty. I see OIAJ on the horizon 🙂

Livefit Phase 2

As I mentioned yesterday, I am now finished with phase 2 of Livefit trainer.

My thoughts on this phase? I loved it!

The focus here was purely on strength building. Although there was cardio added in (there was no cardio whatsoever in phase 1) the goal was to build muscle as much as possible. The cardio was steady-state medium intensity, so I usually went for an easy run or spent some time on the elliptical.

It followed the same format as phase 1 (one week of new workouts, then repeated for one week) but it was more intense – I was spending an hour to an hour and a half in the gym 6 days a week. This is definitely a lot more than I’m used to, so I struggled with finding the motivation for such long workouts. Apparently, they only get longer in phase 3 – I’m in for a challenge!

In terms of how the workouts themselves were laid out, I was a huge fan. 6 days of workouts, 2 of them leg days, and the other 4 were upper body workouts and cardio. Because the workouts changed every 2 weeks, I definitely wasn’t getting bored.

I loved the way these workouts were set up – the focus was on high weights, low reps. When I started looking into strength training a few years ago, I was of the “heavy weights will bulk me up like man.” mindset. Ummm…WRONG! While I’ve gained muscle, I look strong, but definitely still have my feminine qualities. I’m so glad I’ve learned the error of my ways.

The last 2 weeks of this phase were (for the most part) set up in 4 sets of 8 reps, and I found myself enjoying it a lot! I made tons of gains in this phase – both in my lifting abilities and seeing my muscles grow.

Hello, bicep (and moving boxes in the background).

It doesn’t look like much muscle, but for me – that is huge. I naturally put on muscle easiest in my lower body, while my arms usually resemble some sort of twig. So seeing an actual bulge when I flex is amazing to me!

In a lot of the reviews I’ve read, they’ve stated that phase 2 leaves you feeling a little bit big – I definitely agree with that. I’ve been tracking my measurements and I haven’t seen too many changes in this phase. Also, my legs and my waist actually feel thicker than they did in the beginning. I’m not too worried about that though – the focus here was building muscle and I feel like I’ve done that successfully.

Overall, I consider loved this phase and consider it a huge success! 🙂

Looking ahead to phase 3, I think I’m in for a challenge. Jamie Eason introduces cardio sprints into the workouts, she focuses more on fat loss while maintaining and adding a bit more muscle. It involves a lot of supersets, active rests, and triple sets – does not sound easy! She goes back to a low weight/high reps setup; usually 15 reps instead of phase 2’s 8 reps. And apparently I need to go out today and buy a skipping rope. 

She also introduces things like carb cycling – I will not be participating in this. As I said in my phase 1 review, I’m not following the eating plan that comes along with the program. I’m happy with how I eat, and it doesn’t feel necessary to me – I’m doing this to gain muscle and challenge myself, not trying to lose weight. In fact, I’ve actually gained a few pounds on this program so far. It was muscle gain I was in desperate need of, so that my actually my goal.

So phase 3 – bring it on! 🙂

Plans for today – throwing (yet another) recipe at you, and may be changing up my looks a little bit 🙂 Look for tonight’s post to see!

<– What sport (if any) did you play in high school? Do you miss it?

<– What’s your favourite breakfast to make when you have all the time in the world?