Powered By ENERGYbits

It's Christmas time and I received an early present in the mail this week from ENERGYbits.  The kind folks at ENERGYbits sent me a sample to try out after I expressed an interest in their product. 

Right out of the gate I will tell you to take their advice and don't attempt to chew these little green bits, they look harmless but their flavour is reminiscent of fish food .... or better yet fish food sitting in a fish tank!  It is certainly an acquired taste but these little bits are small enough to swallow quite a few at a time, thus eliminating the need to dig the green crud out of your teeth!  If for nothing else my munching on one single bit provided a laugh for my son while I danced around the kitchen ;)

I held off trying anymore of the ENERGYbits until I could commit to a proper workout, and today was the day!

Before hitting the dreadmill I took 30 bits ... relax, it sounds like a lot but it's not.  They are really quite tiny and it only took 3 swigs of water to get them down the ol' hatch!  I should point out that ENERGYbits are called "bits" for a reason, they are not pills.  Spirulina is an algae that is compromised of 64% protein, 40 vitamins & antioxidants .... taken in the right quantity these little bits are a meal replacement, not just an energy boost.

I definitely felt the energy boost almost right away, I thought it was all in my head until I was on the 'mill.  I noticed that my breathing wasn't as laboured (keep in mind I am a newbie runner) and my endurance was far greater then normal.  I only ran 2.5 miles today because I have taken a few days off and did not want to over do it.  That being said, I felt like could have finished the 3 miles that I normally have a battle with and kept right on going! 


I suspect that the improvement in my breathing and endurance was a direct result of not just the ENERGYbits themselves but more specifically the natural nitric oxide found in these little wonder bits.  Nitric oxide opens up your blood vessels and provides a steady stream of oxygen and nourishment through out your body .... which in my mind can only help!

I would say the best part of these bits would be the clean energy it provides to your body, no caffeine like crash afterwards and no jitters or heart palpitations to deal with during your workout.

There is a whole line of different "bits" .... ENERGYbits are 100% spirulina and are intended to boost mental and physical energy.  SKINNYbits are also 100% spirulina and help to eliminate hunger and fatigue.  RECOVERYbits are 100% cholrella and can assist in preventing colds ... they even help with your holiday hangover!  VITALITYbits are 50% spirulina and 50% chlorella providing a mix of both algaes in a smaller amount.  

I have to admit I was quite impressed with these little green bits, being #poweredbyBITS proved to be a positive experience and I highly recommend this small addition to your daily routine.  I plan on introducing bits into my son's daily regime of hockey and physical activity, I can see it being a simple yet effective addition to his training.  Be sure to pop by their website and check them out on Twitter and Facebook as well.

Cheers to ENERGYbits!

K.

In love with DAVIDsTEA

My coffee loving heart was stolen yesterday by DAVIDsTEA !!!

I haven't jumped from the Coffee Lover's ship just yet but if I was going to, it would be to hitch a ride with DAVIDsTEA ;)

The staff at the Kingston location were so cheery and helpful.  After smelling and swooning over the delicious scents of the various teas I settled on three to take home to sample and one for the road!

Alpine Punch is a rooibos tea (which I don't normally like) with a smooth blend of almond, apple and cinnamon flavours that are reminiscent of marzipan.  It was the perfect introduction to DAVIDsTEA and paired well with my lunch hour Christmas shopping!

Last night when I was headed to the rink I brewed up a cup of Ceylon Star which is December's Tea of The Month.  This black tea was full of chocolaty flavour and warm spices.  This was a much deeper flavour sensation and soothed the senses.

Today I am in full on Vanilla Orchid mode and onto my second cup!  The beauty of Oolong tea is that it can be resteeped so you can continue to enjoy blissfullness again and again!  This tea is soft and subtle, I could see it being an easy crowd pleaser.

I have yet to try the Strawberry Rhubarb Parfait herbal tea but let me tell you it smells amazing!!!!  I can't wait to try it out but have decided to save it for today's afternoon treat!

Tea has many amazing health benefits and can treat a long list of ailments in a natural, soothing manner.  While I will never leave my first love of coffee, I can see myself having a love affair with tea!

Cheers,
K.

New Found Energy

I have decided to stop being ridiculous and take advantage of the gym that is located at my work, that's right .... I have a gym, a FREE gym ...at my work AND I have been neglecting to use it!  I blame in on the pooches and running home to let them out in the middle of the day, or running home to meet my son during lunch, and I suppose there is a dash of just plain laziness in there as well!  Regardless, I have decided midday is the BEST time for me to get in a workout, anything I do at home on top of that is just icing on my fitness cake :)

We have a great Treadmill (love, love love this treadmill), Elliptical, Weights, Smith Machine and Spin bikes and if I time my workouts right I can have the gym all to myself!  That was my plan today and it worked out perfectly! 


I did my own version of a HIIT.  I likely grouped the wrong exercises together but felt it was a good "mix" and as a result my workout felt great!


 



HIIT
Dreadmill Run 5 min
Push Ups  10-12 reps
Medicine Ball Chops 10-12 each side
Squat/Shoulder Press Combo w/weights 10 reps
Stationary Lunges/Bicep Curl Combo w/weights 10 reps each side
Incline Chest Press/Fly (obviously with weights!) 10-12 reps each exercise
Repeat the circuit 3 times and finish with a 4th Dreadmill run for good measure!  I finished it all off with 5 minutes on the spin bike because my legs really have a long way to go in terms of strength building and they needed to finish with something they were comfortable with!

I need to look into more ideas for exercises incorporating Medicine Balls .... I like the variation and  have only used them once in the past.  So yet again, I have some reading to do!  What are your favourite exercises ... I'm open to suggestions!

Also, super exciting news ... Last night during the #Fitblog Twitter Chat I chatted a bit with @ENERGYbits and they are sending me samples in the mail today!!!  I can't wait to try them.  The benefits of algae are just unreal.  I have only begun to look into this super food, I see a new obsession on the horizon!  Stay tuned :)

Cheers!

Shin Splints Suck ... Just sayin'

What did I say about the dreaded too much, too soon approach?   I write to you from my couch with ice packs lining my shins :(

Don't get me wrong, I kept going with my daily run to maintain my #RWRunStreak but I did cut it short at 2 miles finishing things off with some shoulders, triceps and abs.  I have fears that a mile a day may cause me significant discomfort but I hope it's at least manageable .... I mean it's supposed to be a challenge right?

My plan is to look into running form ... Maybe it's how I run that causes my shin splints?  Perhaps my heel strike?  Seems so silly when we have all been running for what seems like forever,  but then I guess there is a reason that lots of us stop running at one point or another!  Maybe it is form or maybe I just need new shoes.  So many questions, still so much to learn.

I'm hoping it's a case of tough it out and #GetAfterIt.  Regardless, I have some work to do.  Fortunately I am on the bus for two away games this weekend in the GTA with my boy therefore my daily runs will be short and sweet so to not aggravate my shins.

I'm off to google "shin splints" :)

Cheers to Friday!
K.

Roll .... on a piece of Foam???




via Runner's World

 
I've been hearing lots about Foam Rolling lately and have decided that I now need to expand my knowledge base beyond my obvious and somewhat literal interpretation of .... "you want me to roll?  On a piece of foam???"

It makes sense, I have used a tennis ball or a frozen bottle of water to relieve Plantar Fasciitis pain so I suppose a foam roller over other muscle groups would be a logical progression. 

I found a fantastic infographic from the folks over at Greatist that outlines the basics with various ways to introduce Foam Rolling into your workout regime.  Personally I would rather enlist a masseuse but that likely isn't in the budget and I figure I have nothing to lose by investing in a piece of foam that could potentially speed recovery, release muscle tension and prevent injuries! 

I have committed to the Runner's World 2012 Holiday Run Streak and the 5:5:5 Challenge with @FauxRunner so learning the foam rolling basics are now a necessity of my imminent future so this raelly is a rather timely post that clearly identifies my need to learn and diversify as I attempt to tackle this running bugaboo that has always haunted me.

Cheers all ....
K.

Motivation Monday

It's the start of another week and we are that much closer to the hustle and bustle of the holiday season.  I always find myself muttering the Monday Blah's but luckily they are generally over before my first cup of coffee :)

Today I am trying to come up with new ways to motivate myself.  Running and maintaining a running program is my main goal right now but I know myself and can admit that I have to diversify in order to stay motivated and interested!  I am thinking of adding in some TRX workouts to the mix, at this point I need to find what's the best balance and not do the dreaded too much, too soon routine!  So now it comes down to the question of high reps/quick transitions to get through a whole body workout or concentrate on different body parts each day?  I have always been a lover of each workout being dedicated to specific body parts, I don't know why but I tend to think it helps me focus.  Regardless, adding in some different elements to my workouts will certainly help keep me motivated!

I am thinking of committing to the Runner's World 2012 Holiday Running Streak .... you pledge to run 1 mile (minimum) per day between Thanksgiving (American of course) and New Year's Day.  Probably more ambitious then I should be committing to but why not give it a whirl?  I need to learn how to set goals instead of being afraid of not reaching them.  Starting this Thursday I will run at least 1 mile a day .... there I said it.  I will keep up with the running program suggested by J and then on rest days squeeze in a quick 1mile (and by quick I mean "my quick"!)

Feeling motivated already, Happy Monday!

Cheers,
K.

Back on the Mill

Hit the Dreadmill tonight for a run ... First one in a week :(

I'm sad because I had been hoping to have a full week's worth of planned runs under my belt but my cold resurfaced and set me back yet again.  Today's plan was 3miles doing 3&1 ... With a 5min warm up and a 5min cool down.  At my slow speed that ends up being 1/4mile warm up and 1/4mile cool down leaving me an even 2.5miles to run 3&1 .... Normally my rest periods have been longer so this was an adjustment for me but it still felt great!

A friend of mine has graciously agreed to coach me on this running journey, his suggestion was to start back at square one with 3&1 until I was comfortable, even if that takes two weeks of running at these intervals to get there.  I am determined to do this but definitely need suggestions and tips along the way to succeed and am thankful for J's input and encouragement.  And I even finished my workout with a little TRX to spice things up a bit!

Dinner tonight was .... you guessed it, Kale!  With quinoa, bell peppers and puréed tomatoes with garlic.  DeeLish!!! And the hubs even enjoyed it too :)

All in all, a good day!  I just really need to make an effort at breakfast time, coffee seems to be all I can squeeze into my schedule in the morning which is horrible habit, I am doing zero favours for my metabolism! New goal ... Eat brekkie, everyday!

Cheers,
K.

WordLESS Wednesday

Me, excited to run .... Really?

Well after a week of a nasty chest cold and congestion I am on the mend and heading for a #dreadmill run (I love that term) tonight at the gym.
Some words of wisdom from runners on Twitter will be keeping my ego in check under instructions to not go too hard to fast.  Likely a good idea since I can't take REALLY deep breaths yet anyway.
Mentally I am all in! We will see how the physical and cardiovascular side of me agrees once I hit the 'mill!

Curious about KALE

Curiosity has gotten the better of me and I decided to jump on the Kale band wagon to see what all the fuss was about and you know what??? ....  I love it!!!  I have always been a a fan of cabbage and frequently munch on it instead of crackers or chips when I crave a crunch so when I read that Kale was from the Brassica oleracea family and was a cousin of cabbage, broccoli and cauliflower I knew I would likely become a follower.

I have heard a lot about Kale Chips and have even purchased some super yummy versions at our local Farm Boy store, they come in various flavours but my first try was with Rythm Superfoods Zesty Nacho rendition and they were fabulous.  I shared them with a coworker but he wasn't nearly as excited as I was but then I guess if you are expecting nachos you might be a little disappointed!  They had lots of flavour, some crunch and you can't beat the health benefits associated to Kale.  That was a few weeks ago, this past weekend I picked up a bunch of Kale and decided to experiment on my own!

Start off by tearing up Kale into large pieces (they shrink as they bake so don't make them too small) and toss them in a bowl of water to thoroughly clean them.  Be sure to dry the pieces off well to reduce the amount of moisture that needs to bake away.  In a large bowl toss the Kale pieces and 2 tablespoons of olive oil and dig in with your hands!  Really massage the Kale ensuring that easy piece has some EVOO on it.  Fight the urge to add more oil, just more to cook off and potentially burn, remember .... less is more!  On a parchment lined baking sheet place the Kale in a single layer .... if you double up the process will just take longer or not work at all.   I sprinkled my Kale with some Garlic Powder (not garlic salt! Salt of any kind will draw the moisture and leave your chips chewy ... not good!) and Paprika that I had mixed up in a shaker.  This was straight flavour without the sodium content and really perked these babies up!  Experiment with different spices and if you feel you must use salt, save it for the end and sprinkle it on your chips once they have crisped up :)

Place your baking sheet in a pre-heated 275 degree oven for roughly 20 minutes.  I checked on them after 15 minutes and did some flipping and rearranging to ensure they were all getting equal baking time.  I also pulled a few out early, if you let them go too long they will brown up and get too bitter.

Remember how I said these little babies shrink up?  Hard to believe what a huge bunch of Kale can be reduced to in less then an hour eh?
I left them on the baking sheet for quite a while to be sure they were "dry", store them in a container and much away!!!


Because I couldn't stand to part with the tasty stalks and a few leaves that I had left over I decided to try "steaming" them .... I chopped up the stalks getting rid of the thicker, woodier ends and added a crushed clove of garlic and some water to a non-stick frying pan and sauteed them until the stalks were tender.  Texture wise they reminded me of asparagus, taste wise more like broccoli!  I'm glad I didn't throw them into the compost bin!!!

I'm not sure that the kids would go for Kale Chips or Kale on their dinner plate but I will definitely be having it much more frequently.  High in Calcium, Vitamin C, Potassium and a show stopper on the Vitamin K front (the cancer fighter) I feel foolish for not jumping on this band wagon sooner!

Soups On!

I just found out we are having another United Way fundraiser at work next week .... last week was Chilifest, next week is the Soup Kitchen!!!  Now the dilemma of which soup to make???  I have a tendency to always make recipes that include beer ... not healthy I know, but you can sell anything if you tell people there is beer in it, honestly!

One of my favs would have to be Great Canadian Chowder ... Beer, Bacon and Cheese.  A great trifecta when you are trying to appeal to the masses, not so great on the waistline but for these fundraisers I like to go for the wow factor.  I suppose I could make two soups, my other fav is my mother in law's recipe for Carrot Garlic Soup still has lots of flavour and certainly isn't your run of the mill chicken noodle soup.  Thank goodness the temperature has dropped in K-Town, should help with the soup sales!

Cheers!
K.

Halloween Hoopla

Halloween has come and gone for another year and the kids were into just as much as ever!  It's funny how sometimes you have too many choices, what candy to eat first, what costume to choose but somehow on our hockey-free night we managed to get ourselves together for some Halloween Hoopla.

My son Zac was all set to hit the trick or treating gig "Gangnam Style" when he found out some hockey buddies were going out in morph suits and he couldn't pass up the chance to be like the green men at the Canucks games!  I made him pose with his "bucket" on just to prove it was him but when they hit the streets they were just a mass of faceless skittle coloured kids hunting for candy!

In the middle of all the preparations I had to get into makeup mode, my step-son Matt was going as a Vampire.  He was such a good boy but I was quickly reminded how boys (& men) do not understand or appreciate the fun of makeup!  He stuck it out and the final result was awesome but I am not certain he will be picking a costume with makeup for next year!

Of course we had to dress up the dog as well ... he had LOTS of choices, we went with the Skeleton but I must admit the Knight, Dany Zuko and Garden Gnome were all a close second!



When they came back with their loot each had their favourite candy that was simply unshareable (can you say caramilk???) and then there were others (like the poor tootsie rolls) that got thrown back in the bowl to hand out to the late comers!  It got me to thinking about what I always passed on as a kid but I couldn't come up with anything that was dreadfully awful ... until this morning.  Remember Thrills Gum?  Looked like Chicklits .... tasted like soap!?!  They were horrid and made choosing my favs easy way back when I was a kid sorting out my Halloween candy.  Hope you and your's had a fun night and didn't get hung up all the choices!

WordLESS Wednesday

Road Trip

On the bus heading to North Central for a game today then on to Barrie for a game tomorrow, it's a busy hockey life but we love it!

Grabbing a coffee this morning and a random woman came up to Zac and wished him good luck and asked where we were off to. You know you are in Canada when strangers are interested in your hockey life!

It still amazes me that kids can't get up for school but they jump out of bed for a four hour bus trip to play hockey, if only we could channel that energy and enthusiasm into all things they do!  Zac had Gangnam Style cranked on his ipod and was dancing around the parking lot waiting for the bus to arrive at 7am ...  it's going to be a long day, just hope the energy level holds until the puck drops!

Thirsty for Nuun

I picked up a tube of Nuun in the Strawberry Lemonade flavour yesterday when I was at Sport Chek and thought my first run on the road would be the perfect excuse to try a sample.

I love how portable the tube is and that you can easily add in half or a full tablet to your water.  I tend to like things really watered down so to not spoil myself with over flavoured water all the time :)

The flavour was great, made me feel like I was getting a reward for my run!  I will definitely keep these little babies on hand in the future!  One in the purse, one in the gym bag .... good find!!!

Hittin' the Pavement

I did it!  I actually ran outside last night.  This may not be a big deal for some of you but this was HUGE for me and I couldn't be more excited if I tried! 

I got my Polar heart rate monitor out that I used to wear when I taught spin, downloaded Endomondo onto my phone, leashed up the pooch and hit the pavement!  I was shocked that I was actually able to follow the same walk/run routine (with longer running interval I might add!) that I have been doing on the treadmill without pushing myself too hard or getting caught in the dog's leash and falling on my face!

I ran 2.70 miles going door to door so it included a warm up/cool down that slowed my actual time down.  My average pace time was a slow 13:46/mile but I don't care, I did it .... I ran outside!!!  For those who think I am overreacting you need a little back story .... I have never been able to run outside, I get winded faster, I can't pace myself and worry way too much about who might be looking and judging!  Running in the dark certainly helped the worry of onlookers and for some great strange reason I was able to pace myself and run a wee bit faster then I have been when I am on the 'mill!  I can't tell you the number of times I have looked at Steve since I got back from my run and squealed, "I ran outside!!!"

My plan is to get out again before our lovely Canadian winter hits, we have been totally spoiled with this amazing 25+ degree weather for the end of October!  Over the winter I am committed to working on form and technique so I can enter my first 5K in the spring!  I am so excited, I am beginning to understand the drive in running.  The sense of accomplishment, not to mention the bonus of fresh air and scenery!  My pooch even liked it, he stayed close by me and seemed pleased to be running .... even if to no where in particular!  By the time we got back home he was quick to look for a drink and then hit the floor ... I actually wore him out! 


Busy weekend coming up so I may not be able to get out again until Monday, I'm on a bus and off to Barrie, ON for two hockey games this weekend.  I will definitely be chomping at the bit to run again! 

Seaweed say what???



Roasted Seaweed from Costco box of 24 for only $6.99!






So we have been slightly obsessed with seaweed recently.  After a trip to TO earlier in the month we tried the most light yet flavourful snack .... roasted seaweed!  After finding out you could stock up on these little wonders at Costco we figured that we wouldn't be able to find them at our local Costco in Kingston but guess what ... we are now officially stocked up!

Paper thin and light, they have just enough salt to make you feel like you are snacking but you get the benefits of iodine that is oh so good for you and only 30 calories for the entire package!  They almost melt in your mouth, most people have had a version in sushi but I find these ones much more delicate, in texture and taste. 

Are you a seaweed fan???

Chilifest

Chilifest is over for another year, thank god!  It's great to get into the autumn spirit and whip up a batch of chili but our house is just now losing the reminiscent fragrance of beans and meat and I have to admit that I much prefer it this way!

For three years now my Guinness Chili has been a hit ... I think it's the chipotle that makes it unique and keeps em comin back!  This year I substituted meat options with andouille sausage and it added a great multi level flavour.  Not to mention it's a slam dunk with the world's best brew in the recipe, what can I say .... I'm a Guinness Girl! 

Proud Mom

Ok, proud mom and time to gloat ....
Zac got a science test back from last week and he got 50/50 questions right .... That's 100% on a flight test, questions that I didn't even know the answer to! Can you say proud mom??? Yup, yup!
A busy day with early morning skills practice and then regular team practice tonight meant no time for me at the gym, but back at it tomorrow.
This new journey to health and fitness must still allow time for me to be the ever so proud mom that I will always continue to be. Great job Zackers!!!

Let's Rewind a Bit

All my life I have only been fit and in shape when I am unhappy with life in general, which as a whole has only been pockets of time throughout my 35 years.  In 2009 I was on my last fitness kick teaching spin classes and Group Groove at a local gym upwards to 6 classes a week .... short story is I got burnt out but stayed fit with regular exercise and relatively good eating habits (which always made me happier being able to control some things in my life).

Fast forward to the fall of 2010 when I met my husband Steve, and you guessed it, everything was perfect .... life was finally on track and I was in a very happy place.  Our sons (we each have a son from a previous marriage) seemed happy and embraced this new family we had started to nourish.  Life seemed to be easier, so I spent less time on health and fitness with more time devoted to cooking delicious meals (ya I can cook!) and beer sampling with my love and fellow Guinness drinker, Steve.  Needless to say we have both gained some weight over the past two years and while we couldn't be happier it is not the healthy lifestyle I was so proud of a few years back.

I am also a very busy hockey mom spending up to 5 days a week running to arenas or dry land practices, not to mention the lengthy bus trips every weekend!  It is hard to fit in time for me and me alone but I read about other mom's having the same struggles and simply putting aside time each day for themselves and reaping the benefits .... I decided I wanted to reap too lol.

My goal is to learn how to run .... well jog in my case.  Maybe one day I will be a runner.  At this point anything is better then nothing.  In between "runs" I am back on the bike and missing teaching spin like crazy, but for now I am happy to be the student and not over commit myself time wise.  I don't plan to be an athlete, just happy and healthy.  I have the happy part down thanks to my wonderful husband and amazing kids but only I can work on the healthy part.  Cheers!

Walkin' the Walk

So I am not completely new to blogging, I have a foodie blog Spread The Recipe that shares my family's tried and tested favourite recipes but a health and fitness blog is absolutely foreign to me! 

You see I am the shy type, I never assume that anyone would want to hear my story so I usually keep things to myself.  Only trouble is keeping too much to myself and sticking to my comfort zone has left me out of shape and in need of a new approach ... which brings me to this new journey.

I need to be accountable and focus on #mycommitment.  I have been so inspired by the communities that I have found via Twitter through @FitFluential, @CommitmentDay, @FitApproach, @girlsgonesporty and @therunchat that I can't help but stick with this!  Everyone has been open, supportive and encouraging .... and they don't even know me! 

I compare blogging to my old approach of entering details into a food/fitness log where I counted every calorie and curl ... but this is way more intense!  I'm not certain to what extent I will post details of my journey, I suppose as I become more comfortable I will share more but making this lone statement of committing to change my health and current none existent fitness routine is a huge step to start with.  I know I won't have a problem sticking to the changes, my challenge is going to be sharing them with the world.  Crossing my fingers to progress and perseverance!!!