2 recipes + 2 workouts

I have TWO recipes and TWO workouts to share with you. All FOUR are fantastic. (I can do maths!)

First up, the recipes. Both used my favorite protein powder, Click. Seriously, I can’t get enough of the stuff. I’ve already shared an awesome cookie recipe using Click. Now if only they sold their product in Canada, I would be so much happier.

Friday, I made an awesomely yummy smoothie.

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Ingredients:

  • 1 scoop of Click
  • 1/4 c. plain greek yogurt
  • 1 c unsweetened almond milk
  • handful of blueberries
  • handful of strawberries

It had a wonderful combination of fruit with a kick of espresso.

My second Click recipe to share with you is a concoction of chocolatey, blueberry goodness. In the form of pancakes. Oh my god, my stomach was so happy with these. 

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Ingredients:

  • 1 c flour
  • 2 1/4 t baking powder
  • 1/4 t salt
  • 1 t sugar
  • 1 egg
  • 1 1/4 c unsweetened almond milk
  • 1 t vanilla
  • 1 tbsp cocoa powder
  • 3/4 scoop Click
  • blueberries

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For the protein frosting:

  • Plain greek yogurt
  • Unsweetened almond milk
  • Click protein powder

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Pretty easy directions. Mix all the ingredients then portion it out into about 6 pancakes on the griddle. Place desired amount of blueberries on pancakes as first side is cooking. Stack when finished, top with protein frosting (you can play with the ratio of frosting ingredients for desired consistency), top with more blueberries and chia seeds.

SO GOOD, you guys!!

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Now onto the workouts. On Friday, I wasn’t entirely in the mood to do the designated BBB workout, so I decided to whip up my own batch of goodies. I divvied it up between lower and upper body.

Lower Body (10 reps of each move, done 2x through)

  • Stability Ball side lunge (L)
  • Stability Ball side lunge (R)
  • Gliding reverse lunge (L)
  • Gliding reverse lunge (R)
  • Single leg squat (L)
  • Single leg squat (R)
  • Single Leg deadlift (L)
  • Single Leg deadlift (R)
  • Glute squeezes
  • Weighted plie squats

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Upper Body (10 reps of each move, done 2x through)

  • Tricep Dips
  • Pushups
  • Front raise
  • Weighted Arm Circles
  • Standing overhead press/Oblique crunch (L)
  • Standing overhead press/Oblique crunch (R)
  • Kettlebell swings

I managed to get in 20 minutes of spinning just before the workout to get my heart rate up. All in all, the circuit is quick, but effective- I was sore the next morning!

Even though I was sore, I wanted to get my blood pumping on Saturday. I opted to do yet another Deck of Cards workout. (Previous Deck of Workouts can be found here and here)

  • ♠ V-sits
  • ♣ Burpees
  • ♥ Kettlebell swings
  • ♦ Pushups

I kid you not, I shuffled them almost into respective suits. I must have done about 60 pushups right off the bat, and OF COURSE, most of the burpees were at the bottom of the deck. Yikes. But totally worth it. I was sweaty and ready to have a yummy pizza for dinner. (More on that meal later!)

Anyone have a favorite protein powder? Favorite recipe to use with it??

 

Swedish Chef Talking

I forgot to mention this earlier when I posted about my parent’s visit here in Calgary. BUT, the entire trip, (and since we were drinking tequila like it was a high-paying job), my mother and I talked to each other like we were the Swedish Chef.

I’m not even kidding, you guys. We were a-boom-shootin’ the entire time. Mom & I= hilarious. Tyler & Dad= thought we were crazeballs. I told Tyler he can’t get rid of me because I pretty much can’t go back to the States now. He’s stuck. Poor thing.

Today’s bootcamp: Sweaty.

We divided into 2 groups.

Round 1

Group 1 did 2 ab tabatas- the first was plank holds, and the second was sit-ups

..while Group 2 did pushups, ran down and back the field, bicep curls with tubing, down and back the field. They repeated this until Group 1 was done with both tabatas (8 minutes total)

Then, they switched.

Round 2

Group 1 did another 2 full tabatas of V-ups and Russian Twists

….while Group 2 did bent over rows, ran down and back, tricep extensions, ran down and back. Again, they repeated this until Group 1 was complete.

Then, switch again.

This actually took up our entire class time, because we had to run from our start point at the Y to the field, stretch, do the 2 rounds, stretch, then get back to the Y.

It doesn’t sound like much, but believe me, it was tough.

Post workout fuel: Banana-Blueb Smooth

Fantastic after a super hot-n-sweaty workout.

Check out this sign my mom got me:

Unless you fly here. Or drive over 4 hours. Then, you should stay.

This week’s song brings out my inner 14-year old. But I don’t play it once Tyler gets home. His ears would probably bleed.

And, guys:

I’m still waiting for requests on what to write for a future post. Do you want to know my life story? Well, you can go here for that. Do you want to know my opinion on country music? Tell you my favorite stores to shop? If I brush my teeth up/down back/forth? I’d be happy to answer! Lemme know!

Another workout..yes, really.

…I’m back. Lots of things to share from today, and it’s not even over!

For breakfast this morning, I was having a hankering for pancakes. So…I made them. Ooooh and they were so good you guys.

Here’s the recipe:

Ingredients

  • 3/4 cups oats
  • 1 cup almond milk
  • 1/2 cup flour
  • 2 tsp brown sugar
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1/4 tsp cinnamon
  • 1 egg
  • 4 tbsp butter, melted

Directions

1. Combine the oats and milk. Let set for 5 minutes.

2. Add everything else to oat mixture.

3. Pour batter on skillet until each side is lightly browned.

Makes 4

(I drizzled honey on mine. You should too)

Then, because it’s Friday, I ate my breakfast in bed. Accompanied with my variety of liquids.

Fast forward a few hours (nothing to see here, people) to lunch

Scrambled eggs mixed with veggie marinara, black beans and a side of rye crackers.

And now for today’s workout. Usually, I take Fridays off, but lately I have been having that extra surge of energy, so today I decided to do yet another treadmill interval!

I got myself situated on a treadmill with a view

Then I got a-runnin’

This is how my workout was broken down

  • 0:00-5:00 @ 4mph
  • 5:00-6:00 @ 6mph
  • 6:00-7:00 @ 4mph
  • 7:00-10:00 @ 6mph
  • 10:00-11:00 @ 4mph
  • 11:00-13:00 @ 6mph
  • 13:00-14:00 @ 4mph
  • 14:00-17:00 @ 6mph
  • 17:00-18:00 @ 4mph
  • 18:00-19:00 @ 6mph
  • 19:00-20:00 @ 4mph
  • 20:00-25:00 @ 6mph
  • 25:00-26:00 @ 4mph
  • 26:00-29:00 @ 6mph
  • 29:00-30:00 @ 4mph
  • 30:00-31:00 @ 6mph
  • 31:00-32:00 @ 4mph
  • 32:00-35:00 @ 6mph
  • 35:00-36:00 @ 4mph
  • 36:00-38:00 @ 6mph
  • 38:00-39:00 @ 4mph
  • 39:00-42:00 @ 6mph
  • 42:00-43:00 @ 4mph
  • 43:00-44:00 @ 6mph
  • 44:00-45:00 @ 4mph
  • 45:00-50:00 @ 6mph
  • 50:00-51:00 @ 4mph
  • 51:00-54:00 @ 6mph
  • 54:00-55:00 @ 4mph
  • 55:00-56:00 @ 6mph
  • 56:00-60:00 @ 4mph

PHEW!

Post workout fuel consisted of fresh strawbs, 1/3 banana, OJ and ice blended. HIT.THE.SPOT.

My afternoon was straight up dedicated to Layla. The poor girl had a vet appointment for some follow up blood work. She did awesome with the doctors, but left with a band-aid.

I kind of felt bad, though. I pretended we were going for a walk, when really we just ended up walking to the vet. Terrible move for a dog-mommy to make. (Car was still getting all $049520397235092 of work done).

To make up for my awfulness, we walked to the little pet store in the same shopping center so that Layla could get some well earned treats. This was my first time actually taking Layla into a pet store and I was very skeptical. Especially since this particular store has a huge display of chewies and treats that are dog level- right at the entrance. But she was a star!

She got her treats

And a WAY better harness. (How do I know it’s better, you ask? Well, because she wore it on the walk home and she was a doll. No pulling. It was a-MUH-zing.)

We just picked up my car and I have had chili simmering in the pot since I began writing this post. If you do the math, that means the chili is ready and it’s my time to say goodnight!

Walking the River and failed cornbread. Sigh.

Yesterday was just your average Hump Day. (I already recapped for you my workout in the last post)

Breakfast was another smoothie bowl (cranberries, bananas, chocolate protein powder and almond milk)

I went back to the library to return my last read, and ended up browsing for a few minutes. I left with three more books. I’m starting with this one:

I am already about 1/3 through and it’s pretty good. The story is about a girl traveling to Burma to find her father that disappeared 4 years earlier.

I ran a few errands in the morning…some of them are top secret, but ONE I will share with you. I brought a bunch of bottles to the bottle return center and I made a whopping $3.30. That can get me about a quart of gas here. Moving on…..

Lunch was another pile of veggies

Layla and I went down to the river and walked around for about an hour or so. The rain has been on and off for the last week, but I really wanted to get her some fresh air. Girlfran got her groove on in that icy water.

We had gone to Bowmont Park where there are some really great trails, off leash areas, and water access. Layla and I even came across some spots that had grassy areas and picnic benches. Noted for better-weather walks!

I have to keep the dang dog on her leash because she would run into the water and never come out. Or she’d run into the woods. Or somewhere -anywhere- that I couldn’t her back. All the other dogs on just about every walk we take are off leash. You’d think she’d get the hint that maybe she should be a little bit more obedient (Insert giant HA! from me)

While we walked, I Skyped with both my parents to just chit chat and show them some of the area we were walking through. Then, this happened:

Yeah, yeah, sure the picture makes that appear much more peaceful than it really was. All of a sudden that thing came out of nowhere. And it was LOUD. So, I started running with Layla away from the train (Still Skyping, mind you). The camera was shaky and I was screaming and the dog was pulling on the leash and darting around every tree. Then the train was gone. Silent. Like it was never there. You’re welcome Mom and Dad for the 2 minute short-action film.

On the way home, I stopped at the store to pick up some dins and I walked out with these puppies:

Dinner turned out pretty OK as well.

Pork tenderloin, applesauce, roasted beets and cornbread.

Unfortunately, the cornbread turned out to be too salty (I think I may have accidently put 1 tbsp of baking soda instead of 1 tsp. whoops) So that was completely inedible. Bummer) Otherwise, it was a pretty satisfying meal. I had rubbed the tenderloin in basil, s&p, cooked on a skillet for about 1 min each side, then roasted at 350 degrees for 25 minutes. Perfection, if I do say so myself.

Quick notes: Survivor was good. I hate Kim with a firey passion, and Revenge was PVR’d (that’s what Canadians call DVR. pff).

This morning’s workout was 45 minutes of at-home kickboxing, followed by 15 minutes of upper body strength (as if kickboxing isn’t an upper body workout. HA!)

I am off to a medical exam (for immigration. EW I want to barf. I hate doctors) then a blood test (again for immigration. Again EW and AGAIN I want to barf.) I know for a fact that I will pass out when they try to stick me with a needle. I am getting nervous just typing this. Insert Heebie Jeebies NOW. ahglishdslkajsflkhdgs WISH ME LUCK!

This post was not done on my computer. Poo

So I just checked my stats and someone from Australia read my blog today. Pretty awesome.

Let’s recap today, shall we?

I was up and at ’em at 7am and headed to the gym. Look how ecstatic I am:

Since I did a lot of strength yesterday, I decided to keep today’s workout simple. I did 61 minutes of intervals on the elliptical. No typo there- 61 minutes…why? Because the dang machine reset (or so I thought) and I had to add the time I thought was left to complete a full hour. I was off by a minute, and the machine didn’t reset, so it showed I did one minute extra than intended. Go me.

They open the cafe at my gym just as I am getting there in the morning and they are brewing coffee and engaging in other shenanigans, and more often than not, sugary yum yum treats with scents so delicious waft up to the workout floor (it’s right above the cafe with an open-air entrance) and I have one of two reactions:

1) Barf

2) Want a sugary yum yum treat.

Seriously, bad layout plan.

Once I got home, I made a breakfast similar to yesterday.. Except this time I used frozen bananas, chocolate protein powder and almond milk. Honey Nut Cheerios made another appearance.

Ahh, it was so good, and so filling. Only downfall is that it makes me cold all over. In addition to a rainy day and my sweat starting to cool down- I was in a bad place. So, the only cure was to take a hot bath. A REALLY hot bath.

60 minutes later, I was pruney and had completed my library book. (#forthewin)

(Here is where I tried tirelessly for 20 minutes to insert a picture of the cover and source the site from which I obtained said picture, but the stupid internets is not behaving and I did not want to omit the link. blahhhh)

Anyhoo, it was a good book. Super easy read…perfect for a rainy day/tub time.

Lunch was another batch of vegetable stir fry. Love me some veggies. Definitely got my daily requirement in this meal!

Why that picture is small, I don’t know. But I am using Tyler’s laptop, so that might be the reason. Sad to say, but I have almost completely forgotten how to use anything but Macs. I was only using one on a daily basis at work no more than two months ago! Oh well, I guess the memory chooses what it wishes to remember…

I am now about to show you a picture of my nail color. Ugh, I am so frustrated because my nails are so short. I got fidgety the other day doing paperwork and I cut them all off. Le sigh. But this color is cool, so it should distract you from the scary boyish nail length.

Again, small picture. Back to the Mac tomorrow!!!!!

The afternoon was spent at the mall for some top secret stuff. But, I did my awesome Jen thing and chatted up the sales associate at one store and scored some free samples! I can’t tell you what they are samples of, because it will ruin the surprise of what I was purchasing. I will let you use your imagination for what the heck I could have possibly gotten. Any guesses would be appreciated in the comments, thanks.

Oh, and I also got probably the most awesome message from one of my besties today.

This is what I’m known for, folks. Ridiculous consumption of all nut butters. I am sad to say it has been near a week since I have had any. It’s too expensive here. Would anyone like to send me some…perhaps from Whole Foods or Trader Joe’s? I promise that if you do, I will send you some homemade cookies!! 😉

Dinner was homemade sauce and turkey meatballs with whole wheat pasta.

Since I can’t link from this computer (insert mad face here) I will share with you the recipe tomorrow. Here’s a teaser: there are shredded carrots in the balls! So delicious and nutritious. (#forthewin….. AGAIN)

We watched a movie after dinner, and a tummyache kicked in. Nothing to do with dinner, folks. That’s all I’m saying. It’s not cold in here, but I watched the movie like this

There are a few other things I’d like to discuss, but this tummyache is taking precedent. Below are the topics (these are for my notes because I don’t have a pen and paper nearby, and I am too lazy to jot them down in my phone.)

  • Lululemon swimsuits
  • Calgary Beerfest
  • Copycat blogging (Ugh, I know I am totally going to poorly express my thoughts on this one, but it has been bothering me lately, so I would like to write about it nonetheless)
  • At home workouts
  • How much I hate washing dishes
  • Positives and negatives of being a lefty
  • Sleeping positions
  • Favorite chapsticks/lip glosses/what-have-yous

Ta ta for now!