Weekly Workouts

Today I’m sharing a quick recap of my workouts from the past week. I was all about the Peloton app workouts which has been par for the course for me lately. I’m so glad that a couple people on Instagram encouraged me to try it! It makes working out at home a lot more fun, especially for someone who usually likes to be at the gym or yoga studio for my workouts.

Sunday

Sunday was an active rest day for me, which meant that I kept my movement pretty easy on purpose. I decided that a quick 20 minute walk was really all I wanted to do, so that’s what I did. It’s important to list to your body and do what your body is letting you know it needs. On Sunday that was taking it easy on the workout front.

Monday

I was all about getting back to the tough workout on Monday morning, so I took a 20 minute lower body workout on the Peloton app. It shouldn’t be any surprise that I’m still loving using it to workout from home. You can follow along with the workouts I do on Instagram. It felt like I did a ton of lunges in this workout. They’re really not my favorite lower body exercise, but I stuck with it and did every single rep.

I love that I can get in challenging workouts at home with minimal equipment (I have a treadmill and a pair of adjustable dumbbells). My gym is still closed due to the pandemic and I’m thinking that I’m going to cancel my membership. I feel more comfortable working out at home rather than in a gym. With the Peloton app I have tons of workouts to choose from so I won’t get bored.

Tuesday

On Tuesday I decided to focus on my upper body and did a 35 minute upper body strength workout with Andy Speer on Peloton. He’s definitely my favorite instructor – I’ll be very sad if he ever leaves Peloton! By the time the workout was done my shoulders were burning in a good way. That’s always a sign of a great workout.

Wednesday

I got my cardio in with a 30 minute pop fun walk with Rebecca Kennedy on the Peloton app. The music was a great mix that included Whitney Houston, Madonna, and Cher. It didn’t feel all that hard of a workout with the intervals and incline changes, but it didn’t take very long for me to start sweating. I definitely see myself taking this class again.

Thursday

I took my second rest day of the week on Thursday. I didn’t sleep great the night before so I figured that the extra sleep was more valuable than another workout.

Friday

I ended off the week with a bootcamp workout on the Peloton app. I went with one that focused on the glutes and legs. Shocker: it wasn’t by Andy Speer! I clearly need to spice it up a bit more in terms of instructors.

Saturday

I’m thinking that today might be another rest day. It’s a long story but I’m not able to eat until I get home from an appointment this afternoon. I think that if I workout this morning I’ll be starving by the time I can get home and eat.

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

Friday Favorites

I’m sharing a few of my favorite things today on the blog.

Happy fourth of July weekend to my American readers! Wednesday was Canada Day here. I honestly didn’t do much other than barbecue hot dogs for lunch. I kept thinking it was Saturday the entire day. Holidays during the middle of the week always throw off my days. Are you doing anything special for the long weekend? I don’t have much lined up for the next few days. I’ll probably just stick close to home and read. I have a few ebooks that I’ve borrowed from the library that I want to get through (more on one of them below). Since it’s Friday I’m sharing a few things that I’ve been loving this week. Share one or two of yours in the comments – I’d love to hear them!

The flowers in my backyard

It really does feel like summer is here with the flowers blooming in the backyard. With everything from the bright pink peonies to the purple geraniums to the yellow gallardias, it’s all so pretty. It rained a ton the day before I took the photos and I think that’s part of why they looked so vibrant on the day I took the photos. They’d gotten a good drink of water and were enjoying the sunshine.

The garden is definitely a lot of work, but it’s so worth it during the summer when there’s so many pretty things blooming. Most of the plants we have are perennials so they come back every year. Knowing that there will be beautiful flowers every year makes the long cold winters a bit less gloomy.

The Knockout Queen

This book was recommended by Carly on her blog. We have similar tastes in books so if she really liked it I figured there was a good chance that I would too. When I checked to see if my library had it as an ebook, I found that it was available so I grabbed it right away. While I’m only about halfway through The Knockout Queen (affiliate link), I’m really enjoying it so far.

Here’s the synopsis from Goodreads:

In The Knockout Queen two unlikely friends form an alliance—a slight, hyper-intelligent gay teen named Michael Hesketh and his next-door neighbor, the remarkably tall Bunny Lampert. Each is antagonized for their differences—Michael for being attracted to the “wrong” people (much older men from the Internet) and Bunny for having the “wrong” body, one with a strength she can’t always control. As their bond intensifies, an accidental act of violence leaves both characters, and their friendship, forever transformed.

Is anything pretty blooming in your yard right now? What’s the last really good book you read?

This post contains affiliate links. Thank you for supporting my blog – I appreciate it!

Full Body Workout

Today I’m sharing a full body workout that you can do at home for a great sweat session.

Yesterday was a pretty rainy and dreary day here in Calgary, so I’m hoping that today will be a bit less wet. We’ve had a few hot days so far this summer, but not as many as we’d usually have my this time of the year. I’m hoping that it warms up soon! I was able to get a start on a new book yesterday though so that was a silver lining to the wet weather. Make sure to follow me on Instagram. I’m always sharing what I’m reading on there.

Today I’m sharing a new workout. It works your entire body and is super easy to do at home with a few pieces of equipment. If you’re looking for a different kind of workout (cardio, lower body, etc.) check out my workouts page. It’s really easy to find exactly the workout you’re looking for on that page.

You’ll need a pair of dumbbells (affiliate link) that would be a good weight for upper body exercises – small to medium weight would be best. You’ll also need a yoga mat for the push ups and core work if you’re working out on a hard surface. I find that it’s nice to have a yoga mat on carpet too because it keeps me from sliding around. If you’re looking to get a yoga mat, I really like this one (affiliate link) from Manduka. Finally, you’ll need some space for the side shuffles.

For this workout you’ll alternate 30 seconds of working and resting. Start at the top of the list with the dumbbell lunges for 30 seconds and then rest for 30 seconds. Once you’ve completed the bicycle crunches, rest as needed before beginning again at the top. You’ll want to complete it three times through for a full workout. I’ve listed descriptions of all of the exercises I’ve included in this full body workout below the graphic. It’s always a good idea to familiarize yourself with any of the exercises you haven’t done in awhile.

Dumbbell lunges

Stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

Push ups

Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.

Plank

The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.

Dumbbell squats

With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, again using your glutes to propel yourself.

Lateral raise

With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.

Crunches

Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.

Side shuffles

Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.

Bicep curls

Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.

Bicycle crunches

Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.

What’s your favorite exercise to include in a full body workout? Share it in the comments below

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

This post contains affiliate links. Thank you for supporting my blog – I appreciate it!

Life Lately: June 2020

Today I’m sharing some highlights from the last month.

It’s been awhile since I last wrote a Life Lately post so I thought I’d write one for today. Even though things are from from being back to normal, it’s definitely feeling more like I’m in a routine these days than it has for months. I never would have thought that June 2020 would have looked like this back at the beginning of January. I don’t think that anyone did. In this post I’m sharing a few things that I’m most excited about and how things have shifted for me lately.

Peloton app

A few weeks ago I signed up for a month long free trial with the Peloton app. I’ve liked it so much since I started using it that I’ll be continuing with it. It’s less than $20 CAD and it’s a great deal in terms of value. I can do as many workouts as I want each month, including yoga, strength training, treadmill walks and runs, boot camps, meditations, and stretching.

My gym won’t be opening up until mid-July at the earliest. The emails that the gym have sent out have said that it’ll look quite different from before the pandemic started. I’m not feeling comfortable enough to head back to the gym this summer, so I’ll be cancelling my membership once I’m able to (all memberships are currently on hold and can’t be cancelled for another week or two) and instead sticking with just the Peloton app. Since the app is quite a bit less per month than my gym membership, I’ll be able to subscribe to the app and upgrade any dumbbells or other smaller pieces of equipment that I’ll need down the road for less than my gym membership. If you’re looking for a gym alternative be sure to check out the Peloton app.

Father’s Day

I was able to spend Father’s Day this year with my dad and brother. My dad said he didn’t want anything in particular this year, so instead my brother and I spoiled him with his favorite foods. Breakfast was cinnamon buns from his favorite bakery, dips from his favorite vendor at the farmer’s market, barbecued burgers for dinner, and then Coffee Crisp ice cream from Village for dessert.

We ended up going for a walk that afternoon. It was great to spend some time together and make sure that my dad knows how much we appreciate him. My brother and I don’t tell him that enough.

Race, Gender, and Bias Workshop

Last week I participated in a race, gender, and bias workshop for yoga teachers and other fitness professionals. It was hosted by Rebby Kern of Rebby Kern Yoga. I learned a lot from both Rebby and the other participants about how to look at my own biases and how to make my yoga classes more inclusive and welcoming to everyone. It was an eye opening experience about how much work I have to do on my own biases. I also want to make the fitness space in Calgary in general more inclusive. I know that there’s a lot of people who don’t fit the yoga stereotype (young, thin, white, women) who would love to take yoga classes but either aren’t able to or don’t feel welcome in yoga studios.

Rebby will be offering a weekend long workshop about the same topics in July, so be sure to check out their website if you’re interested in participating. I wish I could take it!

Summer

I’m so grateful right now that it’s summertime. We get so much snow and cold here in Calgary that in the middle of winter it never feels like it’s going to warm up. Now that the warmer weather is here for awhile you can bet that I’ll be soaking in as much of the sunshine as I can. While I know that this summer will look very different from other summers, I’m still looking forward to spending more time outdoors. I’ve already spent plenty of time reading and working on the blog from my laptop in the backyard. I think it feels extra good for me to be out there because of how much time we have to spend indoors over the winter because it’s so cold.

My Etsy Shop

I don’t share about my Etsy shop as much as I should on here, but I recently added a new product that I wanted to share. When I made the decision to do my 200 hour yoga teacher training, I had so many questions. Thankfully I had a friend who had done her yoga teacher training a few years earlier than me who was willing to answer all of my questions. I had so many of them for her. Now that I’ve graduated my yoga teacher training and have started teaching yoga classes (which are currently on hold due to the pandemic), it’s clear to me that there were so many things that I should have factored into my decision that I didn’t. It’s one of those things where you don’t even know what you should be asking about until you’ve experienced it.

My Is Yoga Teacher Training For Me Workbook takes you through the decision making process from beginning to end. It starts off my getting you to figure out what you want to get out of your 200 hour teacher training to asking the right questions of your instructors to find out if it’s a good fit for you. It’s a digital product so you don’t have to wait for it to ship to you. You simply download the file once you’ve paid and can print it right away on your printer at home.

What have you been up to over the last month? Share something fun or exciting in the comments – I’d love to hear about it!

Weekend Highlights: Rainy Summer Weekend Edition

We’re back to a Monday morning already. How was your weekend? Did it go by as fast as mine did? I hope you were able to get in some down time to enjoy yourself and relax before starting back up for a new week. It was a pretty rainy few days here so I didn’t spend as much time outside as I usually would have during a summer weekend. Read on to hear about the highlights of my weekend.

On Saturday there was a break in the rain so I was able to get outside at lunch time to grill some hamburgers and buns on the barbecue. Burgers are one of those quintessential summer foods for me. They always taste so much better making them on the barbecue than inside on the stove. I also toasted some buns to go with the burgers and topped them with my favorite toppings – ketchup, mustard, and relish. I’m all about the relish on burgers.

Since it was so rainy this weekend I ended up spending some time curled up under a blanket reading The Other Boleyn Girl (affiliate link). I’ve read it before but it’s been a few years. I really enjoy historical fiction and Philippa Gregory is one of my favorite authors who writes that genre. Her main characters were always women so it’s great to get a different perspective on history because for the most part it’s almost always from men’s perspectives. The book is so much better than the movie. If you liked the movie or are interested in Tudor history I recommend giving the book a try.

In addition to reading there was also some TV watching going on. Like I mentioned on Friday, I’m slowly making my way through The Vampire Diaries. I watched a couple episodes of that as well as 7500 on Prime. It’s a thriller that stars Joseph Gordon-Levitt as the first officer on a plane that is hijacked. I really enjoyed it. If you’re looking for a movie that will keep your attention the whole time, be sure to check it out.

I only left the house on Sunday once and that was to pick up the grocery order that I put together online on Saturday night. It’s a super easy process (easier than I thought it would be the first time I ordered groceries online). Within 5 minutes of parking I had called the store to let them know I was there and someone had brought the groceries out and put them in the trunk for me. If you haven’t tried grocery pick up I highly recommend it. Not only is it faster than going in and shopping myself, but it also means that I’m keeping my self and store employees as safe as possible by not having to go into the store. I’ve been ordering groceries from Save on Foods and highly recommend them if you live in Calgary.

This selfie I took while I was waiting in my car makes me realize how long my hair is so right now! I typically only get it cut twice a year, but it’s been over a year now since I’ve last been to a salon. I’m not feeling comfortable enough to get it cut quite yet, but I’d rather wait a bit longer until it’s safer than to go in now. I figure that I’ve waited this long, I can wait a bit longer.

My boyfriend and I are still doing the social distancing thing since we don’t live together, so I don’t get to see him or his English Bulldog as nearly as often (or as closely) as I used to. He’s has been really good about sending me pictures of Winston nearly every day. It’s not the same as being able to see them in person and give Winston pets like I usually would, but it definitely helps. He said that he took this photo after a pretty good chew session on one of his toys. My boyfriend gave him this Benebone (affiliate link) a few days ago and it’s been his go to thing to chew on the last few days. Who knew that playing with a new toy could be so tiring?

What was the highlight of your weekend? Share about it in the comments below. I’d love to hear what you were up to.

This post contains affiliate links. Thank you for supporting my blog – I appreciate it!