Category: running

Goals, Not Resolutions! 

I do not make resolutions ever but I do make goals for myself and this 2017 is full of Big Ones! 

I’m running my first 100k trail race in May and I need to be strong for this race as it’s on a technical trail with a ton of hills so I’m embarking on a new challenge. I’ve registered for the Bodybuilding.com 250k challenge! I will be doing an intense 12 week lift program that I will design on my own using bits and pieces of info from my Alpha Female program, Jamie Easson LiveFit trainer and the BodySpace app. I will only be doing 20 min Hiit cardio sessions 3-4x a week and at least 2 leg days per week. 

I will post my workouts daily on my Facebook page ! I will also post on my Instagram page. There is so many ways to follow me on this journey so let’s connect. 

The 12 week program begins Monday Jan 8 2017. I’ve done my before pics and they are horrific! How did I lose all my gains from my Alpha Female program in the summer? I got fat again! Weighing in at a solid 177lbs 

There I am and here I go!

Nutrition wise I’m not worrying about calorie totals but more macros numbers. I’ve set my macros at 40% fat , 35% protein and 25% carbs. I’m an endomorph and after researching it I need to consume more fat and less carbs – but not No Carbs! 

So there will be a lot of steak, eggs, sweet potatoes and protein shakes in my life. 

I will be spending a lot of time at GoodLife Fitness working on my gains and loving it. 

Stay tuned and follow along! 

Thankful Thursday 

* This post has been written as part of the GoodLife Fitness blog ambassador program, all opinions expressed are my own. 


 I’m thankful for today. 

Each and everyday is a blessing and if we all could just embrace that the world might just be a happier place. 

First off – I’m thankful that the lord blessed me with 3 fantastic kids. They are my life. If you weren’t aware my youngest is a Type 1 Diabetic and everyday is a day of discovery with this disease. I’m thankful that I used to be a nurse and I can manage her care both as a mom and a caregiver. 

I’m thankful for my health, last year I was injury plagued with my foot and I didn’t run as much as I’d like. This year I’m focusing on getting all the help I can – super thankful for my massage/sports therapist! 

I turn 46 in a few days and don’t feel it , I owe this to my daily gym regime at GoodLife Fitness where each and everyday I run and lift and make my body stronger. I am definitely in better shape at 46 than I was at 26. 

My nutrition !!!! Thank you plants!!! I’m so very thankful for the earth to provide me with the nutrition I need. My focus is Clean protein, complex carbs and good fats! On this note – thank you to my Instant Pot which has become my new favorite kitchen gadget! I can cook 4 sweet potatoes in 15 min and I made whole grain brown rice in 21 minutes! Thank you!!!

Basically I’m at a point in my life now where my happiness comes from fitness, nutrition and my family. These things I’m thankful for and let’s all reflect on what we have in life. 

100k – Am I crazy?

*This post has been written as part of the GoodLife blog ambassador program. All opinions expressed are my own.

OMG – I am totally considering running this distance in May! Yesterday Sulphur Springs announced that they will be doing a 100k distance this year and got a tiny bit excited! You see , I ran my first 50 miler on this course ( read the recap Here ) I’ve also done the 50k and I figure what’s another 20k right?

Thank god I have many months to train at GoodLife Fitness and I plan on doing many hill climbs and training runs.

Today I am getting faster 

It feels so good to run again and I can’t wait to get back out onto the trails and get muddy! I will be doing may hill climbs at 15% incline on the mill and running those hills on the trail. It feels so good to feel this good again!

Happy running!

Week 9 Alpha Female results

Start weight 175

Current 177

Macros P 135

C 150

F 50 

I made some changes this week and I totally slacked off on lifting. This week I started back running. I did 5 days of 5k runs and I felt so good. I have missed it. To me running isn’t cardio , it’s running. I swear, my heart rate climbs and I know I’m working out. 

The lifts sucked, I hate chest day so I did not a single bench press this week. I also skipped both leg days because I didn’t want to ruin my legs for running. 

Another big change – I went back to Vegan! Yes I did. I know I feel good when I eat plants so I need to detox my body and eat more earthly foods! Speaking of which I went to Doomies in Toronto ( vegan restaurant on Queen St w) and devoured and not so healthy Big Mac 

Oh snap- it was Delish!!!! 

So this week starts the final chapter of this Alpha Female program and I’m not quitting it. I may alter it a bit but I’m definitely still in it for the final 3 weeks. 

It’s time to drop some weight this time and lean out. I don’t need big gains. 

Week 8 Alpha Female

Start weight 175

Week 8 weight 176

Tried carb cycling , gained! Definitely going to stick with lower carbs from now on. Simply put I will get my carbs from fruit and veggies only. No more oatmeal, rice cakes or bread. I found my old journal from Aug 2010 when I first had my surgery, in that journal I kept saying how I was drinking/eating mostly protein and keeping my carbs low like the DR ordered- hmmmm and it worked. So guess that is exactly what I’m going to do.

I was a tiny bit flustered last week and wanted to quit everything because it was becoming so time consuming(tracking everything) but I also learned how easily it was to eat bad stuff cuz it wasn’t tracked – bag of jujubes! 

So I’m back to tracking diligently this week, doing my exercises and guess what —- IM BACK RUNNING! 

My body was always leaner when I was running 5-6x a week and I think it’s time to give my old foot another shot! I hit the trails this weekend and forgot my love of trails existed. I’m so back 

Today I started back on the mill for a 5k and I think I’m going to do a 5k a day just to stay consistent and check my pace/times 

Today was not fast nor my best pace but I give 0 shits about that. I’m just happy to be back running. 

So here’s my week 1 and week 8 pics – still fluffy as hell!

Notice the dark hair – well it’s going back to blonde this week! 

I’ll see what happens this week as I do my low carb , NOT high fat plan and let’s hope with that and the increased cardio I see less fluff next week. 

I…Just…Need…A…Break 

Oh My God I’m so DONE with meal prepping, meal planning , counting macros and logging every damn bite of food I eat or drink! 

Watch to understand , if you didn’t know – I’m no longer blonde


I’m tired of being glued to my phone so I can input my food, I’m tired of worrying about how many carbs/fats/proteins I need to eat. I’m 8 weeks into my Alpha female program and yes I will eat properly , I will always eat my protein first but I’m not going to obsess about tracking for awhile. I just need a break.

Maybe this will help with me leaning out, maybe I’ll gain – I’m going to just eat intuitively until I’m full and be done. 

Rant over 

Salted Caramel Protein Bites

I pretty much live, work and eat in my car and I like to pack snacks. I always have a bag of raw almonds in there. I’ve purchased many a protein bar/snack and at $3 a pop it just didn’t make sense to keep buying them. Make em! I’ve done protein balls on this site many times but this time I wanted them a little bigger, kinda like a cookie. I also wanted some comforting fall flavors. 

So Salted Caramel bites happened. The ingredients are pretty simple

Quest Salted Caramel powder

Torani sugar free syrup salted caramel

Almond and Peanut butter

Oats 


Mix all these ingredients into a bowl, add about 1.5 cups water and mix. 

Roll mixture into 16 balls/bites and  place on parchment paper lined cookie sheet. Freeze for about 30 min then put into baggies for grab and go. 

The macros are pretty decent 

Enjoy! 

I’ll probably throw some whipped cream on top of one , ssshhhhh 

Alpha Female Program -Getting Started and Why I am done running

*This post has been written as part of the GoodLife Fitness blog ambassador program. All opinions expressed are my own. 


This is how I currently feel about running, I’m tired and I’m just done with it. I had a goal in place to run a 50 mile trail race and I did that back in May. I did it injured and now it’s time to let my body just recover and heal. My mind as well needs to absorb the rest because I am mentally not ready, not wanting to race ever again. Will that come back? Maybe? Does it scare me ? Not really. I have done some pretty amazing things since losing 144lbs and now my journey is leading me to a different route. 

I have always loved lifting and Crossfit was something I really missed when I was running. So now I have Huge News! 

I was selected out of 600 applicants to be a part of this Alpha Female 12 week program.

I HAVE A COACH!!! Like a real live person who will give me workouts, plan my macros and motivate me to be the fittest old girl I can be!

I’m so excited to begin this program August 1. This weekend I shop for my groceries, meal prep and Sunday night my workout for the week gets emailed to me. 

I will share my journey with y’all. I did the Thinner Leaner Stronger program for 4 weeks leading up to this and it was great because I already knew how to track macros, and how to properly lift. 

I will be spending so much time at GoodLife Fitness for the next 12 weeks and that excites me. The gym is my happy place. 

For the next 12 weeks all my energy will be channeled into lifting, cardio and nutrition. 

My before pics are pretty urgh 

175lbs

Yes I have a messed up stomach due to a massive hernia repair and I will never have one of those bikini comp bodies, that’s ok. My goal is to drop 25lbs , build some serious muscle and get strong! 

Coach Evan has her work cut out for her. 

Time to shop and prep! 

Thinner Leaner Stronger Week 1

Day 1 

I friggin loved this book and I devoured it in a matter of days! I’ve dog eared so many pages!

Weigh in – 174.4lbs

 I took my before pics 


Urgh! Breakfast was this 


I need to find a better protein powder because 400 calories for 2 scoops is stupid! 

My macros are set up for 

I went to the gym and completed day 1 workout which is chest and calves 

My weights were 

Incline bb 40×10 for 3 sets

Incline DB 15lbs each x10 3 sets

Bench 35×8

Dips on the assisted machine

Calf raises using 25lbs each 12 reps 3 sets

Seated raises 45×12 3 sets

Followed by 20 min of HIIT sprints on the treadmill. 

Drank a protein shake post workout, ate 4oz of sweet potato with 2 tbsp of natural PB! 

Lunch was 74g lean thin sliced steak with mustard

I’ll figure out the balance of my macros but my goal is to stay 50 calories under my target daily limit.

Supper looked like this 


Day 1 complete and not hungry!

Let the cutting season begin.

Using the Gym for Recovery

*This post has been written as part of the GoodLife Blog Ambassador program. All opinions expressed are my own.
The gym is a really awesome place. This is somewhere that many things can happen. You can use it for growth, gains,strength and even recovery. 

After this weekends 50 mile trail race I will be using GoodLife Fitness for 1 purpose- Recovery! 

My goals for the next 2 weeks are to recover and feel good. 

I will be spinning, foam rolling and doing lots of yoga and stretching! Thank god my gym can handle all these things. I plan on popping by on my lunch breaks or between appointments so I can recover in a nice cool air conditioned facility. My body will thank me! 
How do you recover ? Let’s discuss 

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