3×3 (or not) Workout

Ever have one of those days where you just don’t want to do a damn thing? I don’t feel sick, or really that tired (and only a tad sore from the last few workouts), and all I want to do is go home and veg out in my jammies.

Ok, I probably lied a little bit. Now that I think about it, I am pretty effing tired and super sore and just want to NOM the hell out of all the junk in the house (note: there is like NO junk in our house, which gives me a big huge sad face on days like this). Woof.

I just wanted to check in today and share with you the workout I did last Wednesday that I said I’d post.

So, to give you a bit of info about this workout: there are three sets of three exercises (first set are compound exercises, second set focus on upper body, and third set focus on lower body). When I wrote up the workout, I originally decided on completing 50 reps of each move.  Then I thought maybe I’d nix that and attempt  rounds to fatigue of each set before moving to the next. I finally went with lumping the 9 moves together and moving through the list, completing 10 reps of each at a time. I managed to get through it 4 times before hopping on the treadmill  to finish off with some intervals before it was time to get back to work.

Moral of the story: you can do this workout any way you’d like!

  • 50 reps of each move (completing 50 before moving to the next)
  • 10 reps through each for ‘x’ number of sets
  • 3 sets of ‘x’ number of reps per grouping before moving to the next
  • completing reps to fatigue of each move, ultimately reaching 50 reps per exercise (completed in however many sets needed)
  • go home and eat Ben & Jerry’s and think about the workout (unless you live in Canada, it’ll probably be Chapman’s ice cream since B&J is like $30283520386 a pint).

1_27 workout

There ya have it! Now I want a nap.

Workout Wrap Up

Hi internet. I have so many drafts of posts waiting to be finished but I A) don’t have the time to finish them, and B) don’t have the desire to finish them. So basically that tells you that those posts are full of information not even worth sharing.  But workouts are almost always worth sharing as I find it super helpful to read ACTUAL  workouts of others to get inspiration.

Last week’s workouts were just OK. Nothing super impressive. Or maybe they were good workouts, just offset by my overall exhaustion and excessive snacking.

Sunday:100 box jumps; weighted step ups; clean and press; Lat pulldown progressions (8/10/12) w/increased weight; cable pull progressions (same); plate push finisher

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Monday: Top 10 workout; treadmill sprint interval finisher (I did the same workout WAY back in the day. Original post can be read here). Obviosuly not really using it for comparison, as my workout approach has been drastically different each time I’ve attempted this workout. All I know is it kicks my butt each time.

photo 2

Tuesday: 50 min run (1 min moderate/1 min moderate-fast intervals)


PS: This is a treadmill from my office gym and I am NOT using the display for any type of reference as to how my workout was..other than time. I just so happened to notice that my previous run to this was with slower intervals and longer recovery periods, yet the machine read more calories burned and almost the same distance! *I* know that machines are never accurate, but a lot of novice gym goers don’t know that!!

Wednesday: 3×3 workout (posting this tomorrow- it’s a REALLY good one with tons of options on reps/sets/etc. Stay tuned!)

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Thursday: Box jump/Single Arm kettlebell clean & jerk Reverse Ladders (10 box jump, 1 clean and jerk per arm, 9 box jumps, 2 clean and jerks per arm…) Hint: if you get fatigued at any point, hop on a row machine or hold a plank for active recovery!; Cable hip adductions/stability ball hip abductions; HIIT on bike

Friday: Lots of walking around downtown (of course it counts!)

Saturday: Cleaning the hell out of our house/running errands like a demon (aka: it was so time consuming, I had no time for a designated workout).

I am an avid 6-day a week worker-outer and it really can be a mental thing if I do any less, but lately I have just had too much of LIFE get in the way, and what’s life if you don’t live it? Tyler and I have been chatting on how best to ‘organize’ our weekends so that we can still get stuff around the house done, maybe some workouts, and some together time a little more efficiently. On a lady note: this is going to be SO MUCH EASIER now that football season is O-V-E-R.

In the comments: Tell me something funny (this will tell me if anyone actually read through this whole post 😉 )

A Day in the Life (in gifs)

Attempt to wake up…


Then attempt to make hair look nice (enough)…



Take a stupid commute to get to work..



Start chugging coffee like that were my actual job…



Tap tap tap away…



All of a sudden realize I’m starving…



Workout during my lunch break…



Actually work a bit more…



Head home after a super productive day of work…



Walk the dogs…



Serve dinner…



Put my comfy pajamas on…



High five the husband for another day in the books…



And get my sorry butt to bed…



How does your day look?

Workout Wrap Up

Hi friends. Real life + lack of desire to blog has kept me from you. Sorry, but it’s sometimes just no fun to take precious time out of my day to plop in front of the computer- after being in front of one for 9 hours- and recount things I saw, did, or ate. Blech. Perhaps the inkling will work it’s way back to me soon- but for now, mmmmnotosomuch.


Last week’s workouts were pretty OK. Here they are:

Sunday: Made up sone 10-12-15 rep circuits (including UH lat pulls/pushups/OH press; plate pushes/stability ball side lunge/foam roller hip lifts), Spin, and a great finisher of plate push sprints.

Monday: 3 deck of card rounds


Tuesday: 50 min interval run (3/5/1’s)

Wednesday: I was flipping through some of Athena’s posted workouts for some inspiration and came across her Upper Body Tabata workout. I did something super similar followed by a bit of spinning:



Thursday: Given the inspiration from the day before, I completed a lower body tabata workout and some more spinning:



Friday: Celebrated my friend Nicole’s birthday and drank beers (because drinking beers on the weekend BURNS calories, right?)

Saturday: Went to Canmore and did fun things with the hubby (maybe more on that later when/if I feel like it!)

In the comments: Did you have a good workout lately?? WHY was it good? I wanna know!


Apricot Date Chai Muffins


photo 3

So, yeahhhhh I decided to wing it in the kitchen last night and whip up a batch of muffins that were somewhat healthy so I could bring them to work for a snack. With it being close to the end of the week, there was practically nothing left in the pantry, so I made do with what I could find. The result? Something actually good!


Heck yes.

Lemme introduce my little batch of Apricot Date Chai Muffins.

photo 2


Thank you, thank you very much.

Here’s what you’ll need:

  • 1 c unbleached flour
  • 1 c whole wheat flour
  • 1 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1 c sugar
  • 1 c almond milk + 1 tbsp white vinegar (or you can use buttermilk)
  • 1 egg white
  • 3 Tbsp coconut oil (melted)
  • 1 1/2 tsp vanilla
  • 1 c. dried apricots
  • 1 c. medjool dates
  • 1 tsp chai spice

photo 1

Here’s what you do:

  1. Preheat oven to 350. Spray or line muffin tin.
  2. Combine flours, baking powder, salt, sugar and chai spice in a large bowl, set aside.
  3. Combine the milk/vinegar, egg, coconut oil, and vanilla. Pour into the dry mixture.
  4. Throw the fruit into a processor (or dice) to desired size. [See photo above- just a few pulses in the processor!] Fold in dried fruit.
  5. Divide batter into muffin cups, bake for 20 min +/- (hard to give a definite time, as I am baking at a higher altitude!)

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Nom nom, little muffin, nom nom.

(Would still totally work without the chai spice, but DANG it gives it that extra little flavor kick that makes a party in your mouth!)