November Healthy Living Challenge

Good morning! I hope everyone had a good weekend, I know mine was pretty good. Today I wanted to introduce you to something that I’m very excited about here on Get Fit Fiona. If you’re on my email list you already know about it, but I want to share it with everyone else here on the blog.

November 2016 Healthy Living Challenge

For the month of November I’ve decided to run a Healthy Living Challenge. I’ll be sharing small daily challenges to encourage healthy behaviors – everything from trying a new fitness class to trying out a new healthy recipe. I’ll be participating along with everyone else and I’d love to have you join us.

The reason I decided to run this challenge in November was to go into the holiday season in the healthiest place possible. December tends to get busy with parties, preparations. and the holidays. It’s easy to let working out and eating healthy go to the wayside, when really that’s the time that we need it the most. The holidays can bring with them a lot of stress, which is much easier to handle when you’re making healthy decisions.

Just to be clear, you’re not required to buy anything to participate in this challenge. It’s completely free with absolutely no expectations to buy anything, and I won’t be trying to sell anything either.

I’ve created an email list just for this challenge (you can sign up here). While being on the email list isn’t required, you will get the daily challenges a few days earlier as well as exclusive workouts only available to November Healthy Living Challenge subscribers. You can also follow along and participate just by reading on the blog every Monday where I’ll be sharing each week’s challenges in a post.

I’ve created a page for the November Healthy Living Challenge here. If you have any questions or are looking for the daily challenges, it can all be found there.

I’m really excited to be able to offer this challenge to my readers, so I hope you decide to participate. It’s going to be a lot of fun!

Weekly Workouts: October 16 to 22 2016

I haven’t written one of these posts in awhile, so I thought I’d do one today.

Weekly Workouts

Sunday // I went for a 45 minute walk by the river in Baker park. It’s one of my favorite places to go because it’s such a pretty spot and it’s never very busy. With the leaves changing color right now it was extra beautiful.

Monday // We were in the gym again for my strength training class where we were paired up and training each other. Since my partner didn’t show up I took myself  through the workout that I created. It was mostly lower body with two upper body exercises at the end. I even got a compliment from my prof about my deadlift form, which I was happy about. I was definitely feeling it in my legs the next day or two.

Tuesday // Rest day.

Wednesday // We were in the gym again for my strength training class. The workout my partner designed was for a kayaker, so there was a bit of lower body with mostly core and upper body. It was a great workout and I was exhausted by the end of it.

Thursday // I got a great deal on a year long subscription to Yoga Download this week, so I decided to do a 45 minute yoga class. I had to modify a few things because of my bad wrists, but it was great to do some yoga since it’s been a few weeks since I last did yoga. I’m hoping that being able to do the classes at home and modify as much as I want will help me be more consistent with yoga again.

Friday // Rest day.

Weekly Workouts October 16 to 22 2016

Saturday // I started off the weekend with some more yoga from Yoga Download. This time it was more of a relaxing class called Sunset Flow.  I added it to my favorites because I can see myself doing it again after a long day at school or work.

What was your favorite workout this week?

How To Get Back On Track With Healthy Eating and Workouts

I hope everyone had a good weekend. I spent Saturday at the Next Big Thing here in Calgary learning about all things blogger/creative/social media. They had some amazing speakers which I learned so much from. It was a great day and I’ll be back again next year if they decide to make it an annual thing. Needless to say, with all that inspiration from the weekend I have some exciting ideas for things that I want to do on the blog.

Now on to today’s post.

How to get back on track with healthy eating and workouts

I think we’ve all been in a spot where we’ve achieved great things in regards to working out and eating healthy, and then we end up skipping workouts or making not so healthy decisions when it comes to food. It can be really tough sometimes to get back on track with healthy eating and workouts, so I thought I’d share a few tips that have worked for me.

Start small // While it might be tempting to make 17 changes all at the same time, you’ll have more success if you focus on one or two things at a time. Once you’ve gotten one goal under your belt for a few weeks, move on to another one.

Make SMART goals // I know you’ve most likely heard of SMART goals before, but there’s a reason why they’re so popular – they work! The acronym stands for specific, measurable, attainable, realistic, and timely. For more on SMART goals, check out my blog post about them here. Be as specific as possible when creating new goals – it’ll help you achieve them.

Schedule it in // Whether you like it or not, making healthy decisions takes time. Meal prepping on the weekend take a few hours, but it’s worth it to have healthy food to eat throughout the week. Getting yourself to the gym or yoga studio a few times a week involves a commute, but when you have extra energy later on in your day it’s worth the early alarm. Make sure you plan for the extra time it’ll take you. Block off Sunday afternoon for meal prepping. Go to bed earlier the night before an early morning workout before work.

Get a support system // Having people who know that goals you’re trying to achieve and helping you with them is a key part to being successful. They’re more likely to encourage you to make positive decisions. They’re understanding when you suggest a healthier restaurant instead of fast food when you’re out together. Even having someone to workout with makes a difference. I know I’m far less likely to skip a workout when it means that I’ll have to cancel on a friend.

What’s one tip of yours that helps to get you back on track health wise? 

Day in the Life – October 2016

Day in the Life October 2016

I haven’t done a Day in the Life post for a few months now, so I thought today would be the perfect day to do it. I’m recapping last Thursday.

5:45 am // My alarm goes off. While I don’t have to be at school until 11 for a group meeting, I find that I’m most productive in the morning so I get up early to get some homework done.

6:00 am // I check social media on my ipad I get out of bed and head to the kitchen to make breakfast. My back has been bothering me for last few days, so I take some medication to help with the pain.

6:40 am // After eating breakfast (toast with peanut butter, vanilla yogurt, and apple sauce) and watching the morning news I head back upstairs to shower and get ready for the day.

7:10 am // I get started on some blogging work.

8:30 am // Once I’m done my blogging stuff I get started on some reading for my Growth and Motor Development class. This chapter is about reflexes in babies.

9:43 am // I put together a quick snack of carrots and hummus to take with me to school. With my backpack packed I head to school.

10:35 am // I get to school early cause there was next to no traffic, hooray! I eat the carrots and hummus while I wait for the other people in my group to show up for our meeting.

11 am // Everyone has arrived and we start working on our group presentation – basically just splitting up everything that we have to cover. It doesn’t take the hour that we scheduled, so we end up chatting until class starts.

12 pm // Class starts with a guest speaker. We learn about the agency that he works for, and then we head down to one of the gyms to play a game. Because of my back I watch from the sidelines instead of participating. I wish I could though because it looks like everyone is having a lot of fun.

2 pm // Class ends and I walk back to the parkade to head home. On the way I call my dad and we make plans to go out for a late lunch.

 Diner Deluxe Mascarpone Berry French Toast

2:30 pm // We meet at Diner Deluxe to eat. I usually go to their location on Edmonton Trail, so this is my first time at their Aspen Landing location. I ordered the mascarpone and berry french toast which was absolutely delicious!

4:45 pm // After stopping by the grocery store on the way home to get some peanut butter and oats I make some protein balls using this recipe from Tina at Carrots N Cake. I”ve made then before and they turn out perfectly again.

5 pm // Since I haven’t done any homework since this morning I get started on an assignment for my strength training class. I get to make a year long periodized training plan for an athlete of my choice.

6:30 pm // I start to get hungry so I reheat leftover sweet and sour chicken stir fry for dinner. Leftovers are great for quick dinners.

Textbook Reading Homework

7 pm // I crank out some more reading before I decide that I’m done school work for the day.

8pm // How  To Get Away With Murder is on tv! I got into it last year when it started and I’m now hooked.

9 pm // Once the episode is over I start getting ready for bed and read for awhile.

10:15 pm // I’m yawning so I know that it’s time to turn off the light, which I do.

30 Minute Interval Bike Workout

Today I’m sharing another workout – this time an interval bike workout.

The last two weeks in my Principles and Methods of Training class we’ve talked a lot about intensity and how you can change it. We were in the gym for a couple classes doing walk/run programs, monitoring heart rate, and doing a HIIT workout. The big take away for me was that using intervals of high and low intensity allow you to get in a great workout in a shorter amount of time. One thing that I really liked was how fast it felt like the workouts went by. By switching up the intensities it felt like the 30 minutes went by quicker.

While intervals have always been on my radar, it was great to experience how to use them in three different workouts as well as how the energy systems work together to get you through the workout. I can definitely see myself using intervals with clients once I start training. For people who don’t have a lot of time to be in the gym they’re great. I mean who doesn’t want to be done in the gym as fast as possible without sacrificing their workout?

30 Minute Interval Bike Workout

This workout involvs changing the tension on the bike. Alternating one minute of higher tension with two minutes of lower tension means that you’re working hard, but also giving yourself some time to recover before going hard again.

You’ll notice that there’s a warm up at the beginning and a cool down at the end. Although it might be tempting to skip these parts, I really encourage you to do them. It makes a big difference in preparing your body to be active and then recovering afterwards.

What’s your favorite interval workout?

As always, make sure you check with a doctor before beginning to exercise. Modify as needed to suit your body and any injuries you may have. 

Looking for more workouts? Click here to check out my Workouts page.