Weekend, Workouts, and Food June 11 2018

This week I'm trying something new here on Get Fit Fiona. I'm combining my Workouts and Recipes posts that I usually share on Saturdays with my Weekend in Review posts that I typically post on Mondays. Let me know what you think of the new format!

Weekend, Workouts, and Food June 11 2018

Weekend

I started off my weekend with a date night on Friday with my boyfriend. It was pretty low key which was perfect – I was feeling tired from a busy week, so hanging out on the couch was just what I needed. We made dinner (dumplings) and watched the latest episode of West World. Even though I keep thinking that I'll get answers, I always have so many questions once the credits start rolling. After West World we watched Logan Lucky. It stars Channing Tatum and is a heist movie. Think Ocean's 11 set in the deep south. My boyfriend liked Lucky Logan more than me, but it was a fun movie that didn't require a lot of thinking.

White Rabbit Lemon Raz Radler

I tried this White Rabbit Lemon Raz Radler for the first time and loved it! It's a light, summer drink that's perfect for hot summer nights. If you see them while you're out I definitely recommend you pick one up. They're so good! Plus it's from a Canadian brewery, so that's always a plus.

I ended up sleeping in on Saturday morning til almost 8 am. That almost never ever happens to me  – I'm usually up by 6 am at the latest, even on weekends. I must have needed the sleep though.

 

Groceries

Once I was up and dressed for the day I got some errands done, including grocery shopping. I also added a Southwest chopped salad kit and some Granny Smith apples after I took this photo. I got ingredients to make beef stroganoff and honey mustard pork chops. I've made both recipes before and they're both delicious. Grocery shopping has to be one of my favorite errands to do each week. There's just something about having a full fridge and pantry after putting the groceries away that feels good.

Saturday afternoon I finished editing my ebook. I've been working on editing since the beginning of the month, so it felt so good to have it done. i didn't realize that it would be just as much work as writing it. I've now sent it off to someone else to look through. It feels so official to have someone else reading it now.

Sunday morning started off with a workout at the gym. After I got back home, ate and showered, I got to work putting together this post. I then spent some time doing some housework (dusting and vacuming). While it's definitely not how I'd like to spend my Sunday afternoon, it has to happen at some point. The rest of Sunday involved a nap (yes!) and reading my current book, Rumors (affiliate link). After dinner on Sunday I caught up on The Bachelorette. I have a feeling that this season will be full of drama. For anyone else watching, who do you think she'll pick at the end? I'm absolutely terrible at figuring that out. I don't think I've predicted one yet.

Workouts

  • Sunday I took it easy on Sunday and went for a quick walk by the river. It wasn't much but it felt food to stretch my legs and be by the river. There's just something about being by the water that is good for my soul.
  • Monday I did my workout on Monday at the gym on the elliptical. I decided on steady state cardio, and it went by surprisingly fast thanks to a podcast. I don't know what I would do without podcasts. They make my time on the elliptical fly by. A bunch of the cardio equipment overlooks the lobby of the gym, and when I was there I saw a guy coming in with a big Skip The Dishes bag. Apparently someone had ordered delivery to the gym. That's either counterproductive or a genius idea, I'm not quite sure yet.
  • Tuesday I had zero motivation to go to the gym before work, so instead I did a workout on YouTube. It was a Jessica Smith workout with dumbbells, but I can't remember the specific one that I did.
  • Wednesday I took a rest day on Wednesday, so I got to sleep in til almost 6 am instead of getting up just before 5 am to get to the gym before work. Sometimes that extra hour of sleep feels pretty luxurious in the middle of the week.
  • Thursday I made to the gym again on Thursday morning before work and did some more steady state cardio. No Skip the Dishes couriers sighted this time though.
  • Friday I wasn't feeling the gym on Friday, so I did another workout on YouTube, this time a Fitness Blender one. I'm so grateful that there are workouts on YouTube for those days when I can't or don't want to go to the gym. They make getting in at home workouts so much easier. There are so many great workouts on YouTube, you just have to find them.
  • Saturday Rest day.

Food

Chicken Clubhouse

On Tuesday I ended up taking my dad out for lunch. We went to Ceili's, and Irish pub. As usual, the food was delicious. I went with a chicken clubhouse and he got a rueben. My weekly meal out was pretty good. When we were leaving I saw a sign that they're on Skip the Dishes, so I'll have or order from them at some point.

Homemade Pizza

I also made homemade pizza with roasted garlic pizza sauce, puddles of mozzarella cheese, and lots of meat because I was craving it. I rounded out the rest of the week making dumplings, vegetables, and rice for a couple meals as well as hamburgers made on the barbecue. There's just something about anything made on the barbecue that makes it so much better than cooked indoors.

What was the highlight of your weekend? Favorite workout? Favorite meal? Share it in the comments below. 

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Upper Body Workout

Happy Wednesday! As usual for Wednesdays around here, I'm sharing a new workout. This one is an upper body workout using weights, focusing on the back, shoulders, and arms.

This upper body workout contains 7 upper body strength training exercises. Do each one for 12 reps before moving onto the next exercise. Once you reach the last exercise, the push ups, rest as needed before completing the circuit again. Complete 3 more times for a total of 4 times through for a complete workout. I've shared descriptions of all the exercises below the graphic in case you're unfamiliar with any of them or need a refresher.

I didn't specify any weight to use. Because it will be different for everyone, I want you to use the weight that will challenge you, but still allow you to complete all reps with proper form. That means that the last rep or two should be hard, but not so hard that your form breaks down.

Not feeling an upper body workout today? Check out the rest of my workouts on my workouts page.

Upper Body Workout

Dumbbell chest press

With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position.

Bent over row

With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position.

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.

Tricep kickback

With a dumbbell in each hand, flex at the ankles, knees, and hips so that your torso is leaning forward slightly. Bring your arms close to your body with your elbows back slightly. Start with your forearm in a 90 degree angle to your upper arm and slowly extend your forearm until your entire arm is straight and your triceps muscles are contracted. Slowly reverse the movement so that your arm is once again at a 90 degree angle.

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.

Front shoulder raise

With a dumbbell in each hand, stand straight with your feet shoulder width apart. Slowly lift your hands in front of you so that they're at shoulder height, with a micro bend in your elbows. Slowly lower your hands back to your sides.

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.

What's your favorite upper body exercise?

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

Father’s Day Gift Guide

Today I'm sharing a Father's Day gift guide. Father's Day is coming up quick, so if you're still trying to figure out what to get for your dad, read on.

Father's Day Gift Guidev

I think everyone agrees that dad's can be notoriously hard to buy gifts for. Whenever I ask him what he wants for Christmas/his birthday/Father's Day, the answer I usually get is “nothing” or “I'll think about it” and then I never hear back from him. I'm hoping that this post will help to give you some ideas for a gift that your dad will appreciate.

Thermos/tumbler

My dad is a huge coffee lover, and if your dad is anything like mine, he loves his coffee hot. This is one of those gifts that he'll actually use on a daily basis, but he wouldn't actually buy for himself. During the winter he likes to take some coffee with him when he's running errands, so this would be a great gift for him. I've heard great things about these Hydro Flask ones (affiliate link).

Gift card for his favorite restaurant

I know that my favorite gifts to receive are those that involve an experience, so I know that a meal out with friends or family would be something that he would like. Now that my brother and I are grown up, family dinner don't happen nearly as often as they used to. It's always nice to get together though and spend some time together.

Grilling accessories

Whether that's a new cover for the barbeque to help protect it from the elements or a new set of barbeque utensils, I'm sure grilling accessories would be something that your dad would appreciate. My dad definitely enjoys grilling more than cooking in the kitchen. He's always checking out the latest barbeques and accessories whenever he's in Lowe's or Home Depot. These kabob grilling baskets look pretty cool.

Subscription boxes

Subscription boxes have become super popular over the last few years. They have them for everything from food to clothes. My dad loves Phil and Sebastian coffee (they're a local  Calgary brand), who conveniently have a service where they're send you a bag of coffee beans every month. That's something that my dad would absolutely love. He typically doesn't drink Phil and Seb as much as he would like because there's no retail locations nearby, but having it sent to the house would be perfect for him.

Gift card for electronics store

My dad loves electronic gadgets and the accessories that go with them. He'd have a lot of fun picking something out to buy with a gift card. It's also a great choice because I may not know what he wants, or the specific kind of electronic that me may want, but with a gift card he can buy exactly what he wants.

Is your dad hard to buy for?

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

June 2018 Goals

I can hardly believe that it's already June! I keep saying that 2018 is flying by, but it really is. It's going to be 2019 before I know it. It's hard to believe that summer is just about here! Knowing that 2018 is nearly half over puts things into perspective and makes me want to work harder to achieve everything that I want to get done before the year is over.

Before I get into my goals for June, I want to recap how my May goals went first.

My June 2018 Goals

Finish writing ebook.

This goal was a huge success because the first draft of my ebook is done! I'm about half way through doing my first edit before I send it off to be edited by someone else. Fresh eyes will be a good thing, as it's sometimes tough for me to see mistakes.

I had someone call my an author when I told them that I had written an ebook, and it gave me goosebumps. Until know I hadn't considered myself an author, but I guess I am now that I have a first draft. How cool is that?

4 hours of blogging each day.

I was successful with this goal all but 3 days this month. I've managed to get a ton done this month thanks to doing some time blocking and sticking to it. I did everything from moving my blog to a different host to switching up my email newsletter (you can sign up for it here) to fixing up some of my pages and making them more organized and nicer to look at (check out my workout playlists and reviews pages to see what I'm talking about).

Get back to pain free workouts.

Between the suspected stress fracture in my foot and being told to take it easy for two weeks combined with the blisters on my feet, I'm happy to day that this goal was a success. I'm glad to be back to my regular workouts now. They're a huge source of stress relief for me, and I could definitely feel it when I was out of commission. Needless to say, it's nice to be working out again and not having to worry about my feet hurting. In addition to keeping my stress in check, they're also such a great way for me to start off my day. There's just something about working out first thing in the morning that makes me more productive throughout the day. I think it also puts me in a better mood too.

And now onto my June goals!

25 days of 10,000 steps in June.

I haven't been very good at getting in my 10,000 steps every day lately. I think that was as a result of not being able to workout for a couple weeks, and my motivation to hit my target of 10,000 steps just kind of evaporated. I typically only get in 10,000 steps when I get a workout in, and that didn't happen for a few weeks in May. However, it should be a lot easier to reach my 10,000 step goal now that I'm back to working out regularly.

I really do notice a difference on days that I hit my step count goal. I feel more energetic and less lethargic. On days where I don't move months I have less motivation to move, or get things done in general. It's kind of interesting to see how those two things are so connected for me. Getting in at least 10,000 steps per day has shown to have health benefits as well as count towards your 150 minutes of physical activity that you should be getting in every week.

Be more social and connect with friends more. 

It's so easy for me to get caught up with work, blogging, and some family stuff that's going on right now.I can easily go a week without talking to friends or doing anything social besides a date night with my boyfriend. It's so easy to let my friendships fall to the wayside when life gets busy. This month I want to re-connect with my friends, whether that's by text, phone call, or getting together to do something. I'm very grateful to have some amazing friends, which I definitely want to keep, so I'm stepping up this month to make more of an effort.

I'm also committing to getting out of the house more, being more social, and meeting new people. This is definitely something that's out of my comfort zone because I'm an introvert, so it's a bit harder for me to do. I have two events scheduled in the evenings next week as well as a WordPress meet up the second week of June.

Daily stretching or yoga.

I realized how stiff I was the other day and I was a bit surprised to realize how bad it was. While I've never been a really flexible person, right now I'm feeling really stiff and tight. I think a lot of it has to do with sitting my at a computer for a good chunk of the day, as I feel it especially in my hip flexors and chest. It's easy to say that flexibility isn't that important, but it is one of the 5 health related components of fitness (I wrote about all 5 of them here if you're interested in finding out what the other 4 are).

I'd like to get back some of the flexibility that I had when I was doing yoga regularly. I felt better in general and experiences less “aches and pains”. For June I'm committing to stretching at workouts (which I admit I'm not nearly as good at doing as I know I should be – there are so many benefits to it) and if it's a rest day, doing a bit of yoga (this is my yoga mat of choice, that's an  affiliate link).

Now that you know about my three goals for June, share one of yours on the comments below. I love hearing about what other people are working on.

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

Weekly Workouts and Recipes May 27 to June 2 2018

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

Weekly Workouts and Recipes June 2 2018

I hope your weekend started off right last night. Mine was pretty low key and was exactly what I needed. I skipped doing a workout and recipe recap last week, but I'm back at it this week.

Sunday

I took a rest day because I spent Saturday walking around downtown in cute shoes instead of the shoes that I knew that I should have worn. I ended up getting blisters on both feet. Boo. Walking was painful for a few days, so I figured that a rest day would be a good idea. It's been a long time time since I'd last gotten any blisters, and it was a bit surprising how much such little things can hurt.

Monday

I took another rest day.

Tuesday

For my workout on Tuesday I did an at home barre workout on YouTube. I forgot to bookmark it, and of course I couldn't find it again to include in this post. It was a great workout though – I was thoroughly sweaty by the end of it.

Wednesday

I ended up going for a walk on Wednesday after work. It wasn't too long, but it was just what I needed.

Thursday

I took a rest day on Thursday.

Elliptical Workout

Friday

On Friday I headed to the gym for a cardio workout. I spent 25 minutes on the elliptical. It was a shorter workout because I didn't want to make the blisters any worse. Thankfully they felt pretty good afterwards, so I'm hoping that they'll be all healed up soon.

Saturday

Today my plan is to head to the gym to get in a group fitness class. Right now I'm leaning towards Zumba, but who knows, I might change my mind when I get to the gym.

Overall I took it pretty easy with my workouts this week. I think I still managed to get in a few good workouts though. And now onto the recipes I made! I'm hoping to ramp things up next week though and get back into my regular workouts.

Beef stroganoff

This was another super easy recipe to make this week. As usual it turned out really good and it's also budget friendly. The carb I went with for this meal was egg noodles. You can find the recipe that I used here. Just a warning that the printer friendly version of this recipe isn't at all printer friendly, so I'd recommend just reading the recipe off your phone or tablet while you're cooking.

Taco salad

I've made this recipe before from Budget Bytes – she's my go to resource to look for recipes. I love that it has 2 kinds of protein – beans and ground beef. It's perfect for me because I struggle to get enough protein most days. You can find the recipe here.

Sloppy Joes

Sloppy joes

I've made this recipe a lot lately, and I keep coming back to it because it's so easy to make yet it's so delicious too – both the day that I make it and as leftovers afterwards. I paired the sloppy joes with whole wheat kaiser buns, which was a tasty choice. I'm always trying to sneak in more whole grains into my diet, so this was an easy choice to make. I paired the sloppy joe with the Asian salad kit that I mentioned in this post.

What was your favorite workout from the past week? Meal?