Workout Wednesday

Wednesday March 4 - Twin 1 did JM video 6 and took the dogs to Ashburn for an hour walk

Thursday, March 5 - Twin 1 ran 3.6k at lunch.  Half run half walk as it was mostly ice.  Twin 2 did 5k on the treadmill.  It was struggle but around 8:30 p.m. she went downstairs to her gym and turned on Netflix as loud as she could and hopped on the treadmill.  While running the treadmill was so loud she still couldn't hear the show she was watching but it took her attention away from running and her run flew by.  Took 4 minutes off her last 5k treadmill run. 

Friday, March 6 - REST.  Twin 2 was going to go on bike after she got home on Friday night because she took her rest day on Wednesday night BUT after work her and a couple of co-workers went out to eat and she stuffed her face and went to bed when she got home.  Twin 1 took the dogs to Ashburn for an hour and a half and were all beat by the time they all got home.

Saturday, March 7 - We got out for another 5k run around Twin 2's subdivision (still the only roads worth running on).  We ran with one of our friends (CS) who just started running in the summer/fall.  It looked beautiful outside but the wind was crazy cold and very hard to breath.  It was a struggle but once it was over it felt good.  Twin 1 also took the dogs to Ashburn once again for an hour walk.

Sunday, March 8 -Twin 2 did 64 minutes on bike.  Why 64 and not 65 min?  Because that's when my two Netflix shows were over and I didn't want to spend another minute on the bike. Twin 1 had some videos to make up from Thursday and Saturday along with today's but she only did the JM video 7 (starting a new round of videos for phase 2) and also took the dogs to Crystal Cresent beach for a walk with some other pooches. So she is still behind in videos and not sure if to tack them on at the end or if she has time to make them up this week.

Monday, March 9 - Twin 1 did 5k on the treadmill, first time ever on her $60 machine.  She also did JM video 8.   Twin 2 took a rest day as she had some appointments to attend.

Tuesday, March 10 - Twin 1 skipped another video and took the dogs to Ashburn with some friends for an hour and a half.  She has to start doing videos in the morning again to get everything in.

Tip Tuesday

Think you don't have time to run?  You can probably make a list of things you're wasting time on today.  Cut one of them out and get the run in.

Motivational Monday

I Did It

I am 35 years old and I still care what people say and think.  I usually don’t but I work in the place where people are always taking about other people and we have a few ladies that look your outfits up and down when they see you and makes you feel like you are in high school again.

I don’t mind what people think of my outfits,  etc. but when it comes to running it’s all a competition to them.  I remember when about 8 of us ran the Bluenose the very first run I ever ran and all they talked about was distance and speed.  It was constantly a competition to them.  Maybe it made them feel better about themselves if they were the fastest…..

I run to compete against myself and no one else.  That’s what running is, unless you are an elite runner and run for the victory to win.  But most of us run because it makes us feel good and when you reach your PB (personal best time) that’s against yourself not someone else that’s why its call a Personal Best.   Running is a great way to challenge yourself and you can always set goals to reach.

I had to run at lunch on Thursday to get my run in for the day as I had a dentist appointment that evening so I wouldn’t have time later on.  I brought my running clothes to go at lunch.  All morning I sat at my desk and debated whether I should go or not.  After the Bluenose there are only a handful of people that know I still run.  I do not feel like being quizzed about my times etc and being judged on MY running for MYSELF so I keep quiet about it.

At 11:55am I finally got up the courage and thought WHO CARES what people say or if they quiz me.  It’s really none of their business.  I’m doing this for ME.  I got changed and was debating on taking my trackers as well because last I heard the sidewalks/trail were all ice but I “assumed” they would have started to melt or have some form of salt or dirt on them at least for traction so I left them behind. 

BIG MISTAKE.

The trail and sidewalks were SOLID ICE.  I almost turned around but thought I’d probably look dumb if I came back in 2 min after I was geared up to go.  I walked down a side street that I knew would be too busy to see if that was clear.   Some parts were and some parts were a slushy ice/snow mix so I ran up and down that street about 5 times and then walked to the next street over where all the buses stop and that sidewalk was clear the whole way down it so I ran up and down there and then did loops between both streets.  I was out for a total of 3.64km from door to door and 34 min. 

Once I was out there I felt good and didn’t care who seen me or what anyone said to me.  It was nice to get away from work for half an hour and once I made that big step for myself I am now looking forward to more lunch time runs once the trail/sidewalks clear up.  The street with the clear sidewalk was also a street that people from Bayers Rd shopping center take their smoke breaks on so I was running and second hand smoking at the same time so I guess they kind of cancel each other out HA!

Needless to say I’m proud of myself for getting out there and I now do not care of anyone says anything.  No one has yet but I did get a few looks when I came back in.   Maybe folks are just jealous that they weren’t the ones out there getting fit.

So the moral of this rambling is to get up and do something that is holding you back for whatever reason.  Do it for yourself and who cares about what anyone else thinks or says.  Maybe you will inspire someone in the process.

On a side note has anyone tried the Sea Salt & Carmel donut from Tim’s?  I tired one and the first one was sweet and good and the 2^nd one a month later I found salty.  But I think this is a good mix to put on the roads/sidewalks because its looks like it would have good traction.  What do you think?

Friday Funny

Q.  Where do werewolves live?

A.  In warehouses.

One Sentence Per Picture

Sunrise on the way to work (taken on the bus)

Sunset in the evening

We're glad there is more than one flavour

Trying to hold the ceiling up due to rain

Happy Pearl

The boys like the sun just as much as Mom

Twin 1's post run fuel

Twin 2's post run fuel

Can you tell we're twins?  We both took the same pic of our post Sunday run fuel for the blog.  Twins amaze us.

Workout Wednesday

Wednesday, February 25 - Twin 1 did JM Video 6

Thursday, February 26 -Twin 2 did 30 min on bike,  Twin 1 took the dogs to Ashburn for an hour and a half and saved her video for rest day tomorrow so her rest day was today.

Friday, February 27 - Twin 1 did not do her makeup video from Thursday but did an hour walk at Ashburn with the doggies.

Saturday, February 28 - Twin 2 got her arm workout in by spending 45 minutes clearing the driveway of ice ... well, enough to get up and down it easily.  Twin 1 did an hour walk at Point Pleasant with the doggies. 

Sunday, March 1 - Sunday morning started off with a 5k OUTSIDE run at 8:00 a.m. for both twins.  Such a beautiful morning.  The roads are clear and dry by Twin 2's house so we ran around her new neighbourhood.  We're hoping we can get outside more this month.  We did 5k in 41 min which was great (we thought) as we haven't ran in forever.  Twin 1 also walked the dogs for an hour at Ashburn and did JM video 5 & 6 from Sat and today.

Monday, March 2 - Twin 1 did JM Cardio 2 video, Twin 2 did 40 min on the bike while doing arm weights.

Tuesday, March 3 - Twin 1 got up early AM and got JM video 5 done.  It is just a distant memory now at 8:30 a.m.  Not even sure how she made it through as while the video was getting set she was putting on her workout clothes and was ready to go but something felt different....oh yeah! my pants!  That's what getting dressed when your still asleep does...but she put her pants on and got the video done.  It seems the only time the heat is on in the house is when she is cooped up in the room working out. 

Twin 1 & 2 went for another 5k run outside on Tuesday evening.  The snow on Monday made the roads a mess again and Twin 2's road was 95% clear and it was 0.5 k from her driveway to the end of the street so we ran that 10 times.  It wasn't as boring as we thought and we did it in just over 41 min.  By the end of it our legs were so cold and stiff that our legs matched the red wall in Twin 2's bathroom. 

 Now maybe once we started running again we'll have more random blog posts for you all :)

Tip Tuesday

Cross-training prevents injury by correcting muscular imbalances.  And the variety prevents boredom and burnout.  Combine cross-training with running to maximize running fitness with lower actual mileage.  You can substitute 25 to 30 percent of your weekly 'mileage' with cross-training.

Motivational Monday

Friday Funny

Its Never Too Late To Start

Looking at ads for running gear or perusing fitness magazines can sometimes have a demotivating effect. Everyone is so young and model-perfect. You may flip through the pages and think, "this isn't for people like me."

But, recent research indicates that it is never too late to start running and getting healthy, even if you've been largely sedentary in the past. Researchers at the French Institute of Health compared two groups: one containing people who ran on a daily basis and one who was just getting started. Participants were between the ages of 55 and 70. During the study, both groups started running on a regular basis. While the regular exercisers had lower resting heart rates and better oxygen flow, both groups showed better heart health after taking on regular exercise.

The moral is, it's never too late. Whether you are a former runner who got overwhelmed by job and family obligations, or if you've never gone for a jog in your life, you can start any time you want. No matter where you are starting from, every step you take is one toward better health.

Don't let what you didn't do yesterday keep you from doing what you aspire to do today. Get started, get running and enjoy the strongest and healthiest version of who you can be.

Workout Wednesday

Wednesday, February 18th - Twin 1 did JM Video 4

Thursday, February 19th - Twin 1 did JM Cardio 1

Friday, February 20th - REST DAY!

Saturday, February 21st - New round of JM videos for Twin 1, JM Video 5, 30min walk on treadmill and 60 in walk at Point Pleasant with the dogs.

Sunday, February 22nd - Twin 1 did JM Video 6

Monday, February 23rd - Twin 1 did JM Cardio 2 and a 60 min walk at Ashburn with the dogs.  Twin 2 did 5k on treadmill.

Tuesday, February 24th - Twin 2 did 66 min on bike, Twin 1 did JM video 5

Twin 2 shoveled a lot. It seems like every day or if not, every 2nd day.  AND another snowfall warning today so that means more shoveling!

Tip Tuesday

Run at lunch.  Daniel Sheil, a marathon coach in Portland, Oregon, recommends lunchtime runs for two reasons:

(1) you get your workout in before the day gets away from you

(2) you get a midday break from work stress.

Motivational Monday

Sample of Menu

Further to our post on what we are eating the below is an example of a weekly meal plan for us:

Day 1 -

Breakfast - Whole wheat bagel, banana, peanut butter

Snack - 6 Egg whites, 1 oz cheese, 2 slices of turkey bacon

Lunch - Veggie Burger, 1 cup lettuce, 1/2 cup tomatoes

Snack - half a protein bar, 8 oz low fat plain yogurt

Supper - 1 cup veggies, 3 oz pork chop, 4 oz non fat frozen yogurt

Day 2 -

Breakfast - 1 cup of oatmeal, 1 cup of blueberries

Snack - 6 Egg whites, 4 slices of turkey bacon

Lunch - 2 cups of lettuce, 1 oz cheese, 3 oz tuna

Snack - half protein bar, 8 oz low fat plain yogurt

Supper - 1 cup veggies, 3 oz steak, frozen fruit bar

Day 3 -

Breakfast - 6 egg whites, 4 slices of turkey bacon, 1 oz cheese

Snack - 8 oz low fat plain yogurt, banana

Lunch - 1 Whole wheat pita wrap, 3 oz tuna

Snack - half protein bar

Supper - 2 cups of veggies, 3 oz chicken, 4 oz non fat frozen yogurt

Day 4 -

Breakfast - 1 cup of oatmeal, 1 cup of blackberries

Snack - 6 egg whites, 4 slices of turkey bacon

Lunch - 2 cups of lettuce, 3 oz tuna, 1 oz cheese

Snack - half protein bar, 8 oz low fat plain yogurt

Supper - 1 cup veggies, 3 oz pork chops, frozen fruit bar

Day 5 -

Breakfast - 6 egg whites, 4 slices of turkey bacon, 1 oz cheese

Snack - 8 oz yogurt, banana

Lunch - 1 whole wheat wrap, 1 cup tomatoes

Snack - half protein bar

Supper - 1 cup of asparagus, veggie burger, 4 oz of frozen yogurt

Day 6 -

Breakfast - Whole wheat bagel, banana, peanut butter

Snack - 6 egg whites, 1 oz cheese, 2 slices of turkey bacon,

Lunch - Veggie burger, 1 cup lettuce, 1 cup tomato
Snack - half protein bar, yogurt

Supper - 1 cup veggies, 3 oz steak, frozen fruit bar

 Day 7 -

Breakfast - whole wheat bagel, peanut butter, banana

Snack - 6 egg whites, 2 slices of turkey bacon, 1 oz cheese

Lunch - 2 cups of lettuce, 3 oz tuna, 1 oz cheese

Snack - half protein bar

Supper - 1 cup of veggies, 3 oz chicken, 4 oz frozen yogurt

Friday Funny

What We're Eating

Around the end of January when we started exercising again we decided to follow the P90X meal plan and edit it to fit the exercises we are doing burning calories wise.

We figured out how many calories we require and we fell into the Level 1 Meal plan.  P90X has 3 Levels depending on your weight and how many calories you need etc. There is a whole math equation to it.  There are also 3 phases and the first one we are in is the Fat Shredder phase. 

In Level 1 there are 2 types of plans you can do.  You can follow the full meal plan to a tee as they give you what to eat and all the recipes etc.  We’ve tried this with the JM meal plan and it takes up SO MUCH TIME making everything.  If we didn’t have jobs then we could do it but working all day and then cooking all night was not working for us.  We even tried preparing in advance on the weekends but we spent at least one whole day just cooking and didn’t get to fully enjoy the weekend.

So instead of that option we went with our own where they give you a list of foods to choose from each category and the amounts per day.   For the Phase 1 (Fat shredder) we can have the following servings per day: Protein = 5, Fat = 1, Carbs = 1, Dairy = 2, Fruit = 1, Vegetables = 2, Condiments = 1, Snacks = 1.  Below are some examples we get to choose from.

Protein - a serving includes – 3 oz skinless turkey or chicken breast, 6 egg whites, 3 oz fish, 3 oz fat free ham slices, 3 oz pork tenderloin, 3 oz red meat, 1 soy burger, 1 veggie burger, 2 slices of turkey bacon, 1 veggie dog, and a few tofu things we don’t eat.

Fats - a serving includes – 3 oz avocado, 1 tbsp canola oil, 1 tbsp, flaxseed oil, 1 tbsp olive oil, 4 oz olives

Carbohydrates – a serving includes – 1 medium whole wheat bagel, 1 bran muffin, 2 slices whole wheat bread, 1 cup whole grain cereal, 12 crackers, 2 english muffin halves, whole wheat, 1 cup oatmeal, 3 pancakes, 1 cup pasta or noodls, 1 large whole wheat pita, 1 medium potato or sweet potato, 1 cup brown or wild rice, 1 large whole wheat tortilla, 3 whole wheat waffles, and some other items we don’t eat

Dairy  – a serving includes – 1 oz low fat cheese, 1 cup cottage cheese, 1 oz feta cheese, 1 oz parmesan cheese, 8 oz skim milk, 8 oz plain nonfat yogurt

Fruit – a serving includes – 1 medium apple, 1 medium banana, 1 medium grapefruit, 1 cup kiwi, 1 cup grapes, 1 large orange, 1 medium peach or pear, 1 cup raspberries/blueberries/blackberries, 2 cups sliced strawberries, 1 cup watermelon

Vegetables  – a serving includes – 1 cup each of asparagus/broccoli/Brussel sprouts/carrots/cauliflower/celery/cucumber/peas/peppers/tomatoes/vegetable soup, 2 cups of lettuce/kale/spinach

Condiments  – a serving includes – 2 tbsp bbq and other low fat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams

Snacks  – a serving includes – 1 oz low fat cheese, 8 oz cottage cheese, 12 mini rice cakes, 1 tbsp of peanut butter with celery sticks, frozen fruit bar, 4 oz fat free frozen yogurt

And we are also allowed half of a protein bar.  We are using the Cliff builder bars which are about equal to the P90X protein bars.  You can get them in the organic section of some Superstores, at MEC and also on amazon.ca

Each week we take turns doing up a meal plan for the coming week.  In another post we will give you an example of a meal plan. So far this plan is working if we keep up the exercising and stick to the servings etc.

Workout Wednesday

Wednesday, February 11 - Twin 1 did JM Video 3 and a supposed to be 30 min C25K on treadmill but after it took 17 min to get her treadmill going without it stopping she basically only ran total of 4min but walked/hill climbed the rest.  She says "hill climb" as she was on tip toe trying to get the treadmill belt moving for most of it.

Twin 2 did treadmill for 30 minutes (walk 1 min / run 3) and instead of doing a video just did her own arm/core exercises.

Thursday, February 12 - Twin 2 did bike for 1 hour, Twin 1 did JM Video 4

Friday, February 13 - Twin 1 did JM Cardio 1

Saturday, February 14 - HAPPY VALENTINES DAY!

Sunday, February 15 - Twin 1 did JM Video 3 & 4 to make up for Saturday and then today's.

Monday, February 16 - HAPPY 1ST FEBRUARY HOLIDAY! - Twin 1 did JM Cardio , Twin 2 did 1 hr on bike

Tuesday, February 17 - Twin 1 did JM Video

Tip Tuesday

Visualize your run.  Skiers, bobsledders, and luge athletes have this one down.  They do the course in their minds before heading downhill.  It helps them relax and allows them to rehearse where they're going.  Visualization also works in running - both in races and workouts.

Motivational Monday