Recent Eats January 2019

Today I'm sharing some of my most recent eats.

I love seeing what people are eating on blogs and social media. Maybe I'm nosy, but I think it's so interesting to see what people's go to meals and foods are. It's so easy to get into a rut, making the same meals over and over. Seeing new ideas from other people is just what I need to break out of that rut.

I can't be the only one who likes to see what other people are eating, so I thought I'd share some of my recent eats.

Breakfasts

I used to make homemade granola at least once a month. It was really good, but I haven't made it in years now. I picked up a bag of maple granola at the grocery store and it was pretty good – not as good as homemade, but still pretty tasty. I paired it with some vanilla yogurt and a strawberry kiwi apple sauce.

Oatmeal is a go to breakfast for me during the cold winter months here in Calgary. I decided to add some brown sugar to this bowl of oatmeal. I paired it with an apple.

Bagels are always a delicious breakfast food! I toasted this one and then put peanut butter on it. Melted peanut butter on anything toasted is the best! If you haven't tried it before, you have to! I had some fruit on the side. That cantaloupe was so sweet.

Lunch

I heated up a leftover hamburger and added a slice of cheese. I went with my usual condiments of ketchup, mustard, and relish. I had some leftover sweet potato fries and salad on the side.

There's just something so comforting about a grilled cheese sandwich on a cold winter day. I went with cheddar cheese inside the sandwich and paired it with an apple.

Dinner

I make beef stroganoff at least once a month – it's just so delicious! I made this batch of beef stroganoff with egg noodles, though sometimes I make rice to go with it too. The recipe I use doesn't include mushrooms, but I always add them anyways. They add so much flavor.

My family and I ordered Skip the Dishes from The Last Straw (a local pub) one night and got a quesadilla. We ordered an appetizer of gyoza to share, so I had a couple of those too. It ended up being a lot of food, so I saved some for the next day and reheated it in the oven.

Another night I went to Smash Burger with my dad and brother. I went with the Calgary burger that had cheese and bacon on it. I always get the sweet potato fries when I'm there because they're so good. I love hoe crispy they are on the outside and soft in the inside.

Snacks

These berry smoothie drinks from Bolthouse Farms are definitely a treat for me, so whenever I decide to get one it's always delicious. They taste so good and they're not as thick as I think a smoothie generally is, so it's easy to drink straight from the bottle.

I love Mini Eggs, so I was pretty excited when I got some in my stocking at Christmas from my brother. To be honest I was surprised they lasted into January.

I stopped at Tim Horton's last week and got myself a sour cream glazed donut. They're currently my favorite from Tim's – I tend to get into phases and get the same donut for months and months on end.

What's one thing that you've been eating lately?

Cardio Interval Workout

Today I'm sharing a cardio interval workout that you can do with any form of cardio.

I don't share a lot of cardio workouts here on GFF even though they're my favorite to do at the gym. I figured that it was time to share another one. This cardio interval workout can be done on any piece of cardio equipment at the gym – the treadmill, elliptical, or bike. It includes a warm up and cool down in the 34 minutes, so it's perfect if you're short on time.

How do you know how hard to work? That's where Rate of Perceived Exertion (RPE) comes in. RPE is based on a scale of 1 to 10 – 1 be very light activity and 10 being working as hard as you possibly can. The warm up and cool downs will have the lowest RPE. The hardest that you'll be working at during this workout is an 8. You should be able to work at a 1 indefinitely, while a 10 should only be sustainable for a short period of time. Below is a chart indicating how hard you should be working at each RPE.

  • 1 – very light
  • 2 – light
  • 3
  • 4 – moderate
  • 5
  • 6 – somewhat hard
  • 7
  • 8 – very hard
  • 9 – extremely hard
  • 10 – max exertion

This scale should give you an idea of how hard you should be working at each stage of the workout. As mentioned above, manipulate one of the variables (speed, incline, or resistance) to get to the required RPE. It might take some practice at first to figure out how much to change the variable to get the required RPE, but you'll get the hang of it before you know it.

If you're looking for more workouts to do, check out my workouts page. I have them divided up by category, so whatever you're looking for, you'll be able to find it there.

What's your favorite form of cardio?

As always, talk to your doctor before beginning to workout. Honor your body and modify this workout for you.

January 2019 Workout Playlist

I'm sharing a new workout playlist today.

The Monday after yoga teacher training always feels a little bit hectic trying to catch up, so today is feeling a less crazy. It feels good to be back into the normal swing of things.

I'm one of those people who needs to be entertained when I'm doing cardio or else it feels like time is dragging. Whether it's talking to a friend on the treadmill next to me, listening to a podcast, or enjoying some music.

Having some new music to listen to makes my time on the elliptical fly by. There's nothing worse than an elliptical workout that seems to never end. That's why I share monthly workout playlists here on GFF. I need new music to keep myself distracted.

I typically only listen to the workout playlists that I make when I'm at the gym. There's just something about keeping them fresh and special as a gym only thing that somehow makes them more fun to listen to.

This month's playlist includes some of my older favorite songs. Cry Me a River by Justin Timberlake has to be from the early 2000's. Moves Like Jagger is older too, but it's my absolute favorite Maroon 5 song. I think Bad Romance was one of Lady Gaga's earlier hits too.

Really, anything by Bruno Mars is fun to listen to. Imagine Dragons is another favorite of mine. And I dare you to stay still while listening to Single Ladies by Beyonce. It's practically impossible, so it's perfect for a workout playlist.

You can find all of my workout playlists on my playlists page. You can also follow my on Spotify – just search for my username getfitfiona and you'll have access to all of my playlists on there.

What do you like to listen to at the gym? Music? Podcasts? Audiobooks? Nothing? Share in the comments below.

Yoga Teacher Training Weekend 7

Today I'm sharing a recap of my 7th weekend of yoga teacher training.

Another weekend of yoga teacher training is done! I always leave after I'm done on Sunday exhausted, but at the same time I've learned so much about anatomy, yoga, and yoga philosophy.

Friday PM

Friday night we started off with a great flow practice. We did a few sun salutations after the warm up, which were the only sun salutations we did for the entire practice. I'm so used to the ashtanga practice of doing vinyasas between each seated pose that it was nice to experience something different.

After a short break after the practice we discussed about 10 postures and talked about the variations and modifications, as well as which muscles were stretched or contracted for each pose.

Saturday AM

We spent Saturday morning talking about shoulder anatomy, focusing on the trapezius and pectoralis major and minor, as well as the bones of the shoulder. Shoulder and back issues seem to come up over and over again for clients, so it was great to be able to dive deep into how to work with those injuries.

Saturday PM

Before we got into a pranayama practice, we spent some time talking about the yamas and niyamas, and our personal experince with them. It was really eye opening to see how much they are a part of so much of everyday life.

We spent the next two hours doing breathing work and meditation. Thankfully it was broken up a bit so we weren't doing each for more than 20 or 30 minutes. It was definitely a lot of work and concentration.

Sunday AM

We started off our last day of yoga teacher training for the weekend focused on the anatomy of the rhomboids and serratus anterior. I didn't realize how much we use both of these muscles in yoga – from triangle pose to plank.

Once we had the anatomy down we went through a bunch of poses that use both of those muscles and how to make sure that they're activated properly in the poses.

We finished off the morning talking about sound and how it affects the body in different ways. It was a really interesting conversation.

Sunday PM

The last few hours of yoga teacher training were spent discussing the 8 limbs of yoga – specifically pranayama (breath control), prathyahara (control of the 5 senses), Dharana (concentration of the mind), dhyana (meditation), and samadhi (supreme contemplation). They're all tough things for me to wrap my head around, so it took a lot of concentration to follow what the instructor was explaining.

The last hour and twenty minutes was spent doing yoga nidra and meditation. I thought it was the perfect way to end off the weekend.

Wrap Up

All in all it was a great weekend that focused on anatomy and the philosophy of yoga. While the philosophy side of things is definitely harder for me to understand, I'm working hard to stick with it and I think it's starting to pay off. I'm slowly but surely starting to figure it out.

Weekly Workouts January 6 to 12 2019

Today I'm sharing a recap of my workouts over the past week.

While I didn't get in quite as many workouts as I wanted this week (I took 3 rest days), I felt like it was a good week of workouts otherwise. I got cardio, strength training, and yoga all in, so it felt well rounded.

Sunday

I took my first rest day of the week on Sunday.

Monday

I decided to do an indoor track workout at the gym on Monday. Unfortunately when I scanned my card to get in there were some issues, so it took about 20 minutes to figure it out before I could actually start my workout. A few months ago I had to get a new card for the gym, and apparently when they did that the gym employee put someone else's account onto the card they gave me. I didn't know this until that person ended their membership, so when I scanned it on Monday they wouldn't let me in. Hopefully I have it all sorted out now, and my card is now attached to my account Fingers crossed!

My first workout of the week was on the track. I did walking intervals (I'm still dealing with plantar fasciitis), so the intervals helped to break it up a bit. I forgot to start workout mode on my Fitbit until I was about halfway through my workout though. I hate when that happens. It was a good workout though, and even though I was only walking I broke a sweat.

Tuesday

Rest day.

Wednesday

I did an upper body strength workout at home. I have some dumbbells so I was able to put together a quick workout strength workout that I could do at home. It consisted of lateral raises, bent over rows, bicep curls, tricep kickbacks, chest flys, and one other exercise that I can't remember (this is why I usually write everything down, my memory isn't great). I was pretty sore on Thursday, so it was effective. It just goes to show that you don't need to go to the gym to get a good workout it.

Thursday

Rest day.

Friday

My workout for Friday was yoga at yoga teacher training. The instructor we had on Friday night (I'm scheduling this post on Friday before I go to teacher training) is great at putting together flow practices that are accessible to just about anyone. We have a group of teacher trainees with lots of injuries, so it's pretty cool that everyone can participate in the same practice with modifications.

Saturday

Yoga at teacher training was my workout again on Saturday. Last time at teacher training back before Christmas when we had this instructor first thing in the morning, she led us through a really beautiful yoga class that started off really gentle (I think some of us were still half asleep) but slowly built in intensity to wake us up. I'm looking forward to a similar class on Saturday.

What was your favorite workout this week? Tell me about it in the comments below.