Shred Day 20: Low Intensity Cardio and Touring Old Port Montreal

The 30 Day Shred follows a carb cycling and intermittent fasting schedule. There are days where we rest (low calorie days) and there are days when we do low intensity cardio (fast days).

Low intensity cardio is a good option on fast days because your body will reach for stored energy (fat), but typically not need to burn stored protein (muscle). My favorite low intensity cardio are long walks, light yoga and even an easy elliptical workout.

Today mrC had the day off so we headed to Old Port Montreal for a little self-guided walking tour. We got lucky and found a parking spot right near Saint-Paul Street, a partial pedestrian street with shops and restaurants lining both sides. This is what it looks like from the early birds perspective.

Next we headed down to the water and walked to Clock Tower. This building marked the entrance to the port and is dedicated to all the sailors who died at sea during wartime. It is a replica of Big Ben in London. In addition to having very accurate time, it also served as a lighthouse.

The waterfront was a beautiful place with amazing views and plenty to do. This weekend at Clock Tower Quay the YUL EAT Festival, a taste of Montreal type event, was being held (not a cool thing when you are fasting). We saw food booths, tents and trucks as far as the eye could see. There's going to be a lot of food consumed there this weekend!

We explored the Bonsecours Market, a two story market place (reminded us of Faneuil Hall in Boston) that used to be city hall but now houses trendy shops and some restaurants.

We hung out for a little while at Place Jacques-Cartier. The square was so inviting with the sun shining and benches beckoning us to sit and enjoy a smoothie from one of the many cafe type restaurants lining either side. OK, mrC enjoyed the smoothie, but I might have had a couple sips. 

Tip ---> Bring your Canadian cash with you...some places do not take credit cards.

We toured Notre-Dame Basilica. Wow. That is what I kept repeating the whole time. I love visiting churches, but the big, historic ones are just stunning. Tip ---> You'll need cash here too. $5 fee to get in and a couple more if you like to light candles like we do. Also, be sure to walk around. There is a smaller chapel in the back, Chapelle Notre-Dame-Du-Sacré-Coeur.

We could have spent the whole day in Old Port Montreal but we had to prioritize. We walked along the waterfront some more and stopped for some souvenirs on Saint-Paul Street before heading back to the hotel so mrC could study. We did stop at Walmart for a few things first though. Again, priorities.

We ventured out again for a nice walk after dinner. There might not be a lot to look at where the hotel is located, but a plane is never too far. There is also plenty of room to do yoga. 

The goal is to break fast as close to 24 hours as you can. Well, I typically make it about 20 hours and today was the first day of my monthly which makes me feel just blah on a regular day. 

Broke fast around 2PM:

Dinner: 

Snacks: some Oreo crisps and red grapes.

What is your favorite low intensity cardio exercise?

Do you like to tour churches?

Shred Day 19: I'm Getting Stronger

Today was a good day.

It started with a nice breakfast buffet with mrC at the hotel and then spending some time together before he went to work. When he left I headed to the fitness center to do my strength training workout.

My workout ---> 10 minutes warm-up walking on the treadmill, upper body weight exercises: back, biceps, triceps, shoulders, and chest, some planks, lower body exercises: leg extensions and hamstring curls, then a 10 minute cool down walk on the treadmill.

I've been pushing myself to use heavier weights and it is paying off. I'm feeling stronger and liking what I see when I flex my muscles.

 I decided to do some yoga to stretch out my muscles. First of all, yoga just feels amazing and my muscles are ALWAYS happier after. Second, this happened when I decided to practice headstands...

Yes! I did some #yoga after my strength training workout and decided to practice my #tripodheadstand. I've struggled to push my legs up using just my core and not the wall, but today it happened!! Never doubt what you can achieve with dedication and hard work. Never give up on your goals! #sweatpink #fitfluential #nevergiveup #pybcye #workhard #fitness

A video posted by AmyC (@runningescapade) on Sep 2, 2016 at 10:50am PDT

I have been trying for at least 6 months to do that! I am definitely getting stronger.

Today was feast day, so I was all about food, food, food.

Breakfast:

Lunch:

Dinner: I ate every last piece of seafood, but only about 1/3 of the pasta.

Snacks: the chocolate Shakeology was my favorite snack

How do you measure your strength?

Can you do a headstand?

Shred Day 18: No Sprints But I Killed My Macros and Why You Should Wear Yellow on Saturday!

It was another travel day for me as I made my way back to Montreal to hang out with mrC while he finishes up his new plane training.

I usually do my low carb day sprints workout first thing in the morning, but I had an early flight and left my mom's before the sun came up. Then I took a ride on a couple of these.

When I travel alone, I use my time at the airports to recharge a little. I like to read. I picked up this book on my last travel day and it is really, really good. 

If I have a good layover, I like to sit in massage chairs and get massages. My back gets so tense when I have to drive myself to the airport and then sitting in airplanes just doesn't help. The girl who worked on me in Philadelphia really tried to break up my knots. I was loosey-goosey afterwards.

mrC surprised me with some very pretty flowers at the hotel. I think he missed me. I know I missed him.

I had big plans to do my sprints workout when I got to the hotel, but I was starving. Instead we had an early dinner and then took a walk. The weather is perfectly comfy for walking in the low 70s so we did an extra long loop.

So, even though I missed my workout, I killed my low carb day macros. This is probably my best day ever.

Breakfast:

Lunch:

Dinner:

Snacks: a serving of peanuts and some celery with hummus

Macros:

There's a big event on Saturday that I don't want you to miss. I hope you will join if you can. 

It's called Girls Run The World - 

"On September third, women all over the world are are participating in a day of solidarity to send a message to the unknown perpetrators of recent violence against women runners that we’re not going anywhere. 

There is no specific event - just thousnds of runners taking to the streets that day to show support for our cause. 

On our daily run, we are wearing YELLOW to draw attention to our numbers, to our strength, to our courage, as we hit the streets in celebration of running and to remember Nicolette Brueger, Katrina Vetrano, Vanessa Marcotte and all the other strong, women runners who have faced violence or harassment on the streets.

We ask the guys who want to support us to please year yellow, too! Pass the message on..."

I'm going to try to run and I hope I have something yellow in my suitcase!

Shred Day 16 & 17: Resistance Training Workout & BFF Time

I have to brag a little more about the at home resistance training program that I'm loving. Yesterday I had a lower body strength workout to do, but no gym. Luckily my mom bought the system that I used last week and have been talking about ever since (I must have really been talking it up!).

I took a couple of pictures to show how I used the bands for my workout.

Modified "weighted" plie squats with arms straight and then pull your arms down as you stand up.

Side lunges with adduction resistance.

What I'm wearing trekkie joggers

Hamstring curls.

It was really easy to do all the exercises, so I did not feel like I was missing out by not having access to a gym. I also found this website that shows more ways to use over the door resistance bands for lower body exercises.

I drove to Columbus to see my BFF and her family. It was a short, but sweet visit. We had a few hours to chat and catch up in person, enjoy a dinner off the grill prepared by her husband and I got to see her daughter play at soccer practice.

Today I drove back to mom's and spent the day doing laundry and getting my suitcase organized for my return to Montreal tomorrow morning. These two weeks have flown by.

WIA

Breakfast

Lunch ---> yep, I skipped it unless peanut m&ms count

Dinner

Breakfast ---> same meal, different day ;)

Lunch ---> I actually didn't eat the celery and hummus. I started to, but it tasted funny. Not bad, just funny.

Dinner ---> last night in Cincy = LaRosa's hoagy (my mom's idea!)

What training equipment are you loving right now?
Are you near/far to your BFF?

Shred Day 15: Half Way Day, a Bridge, and an Aquarium

Today is the halfway point of the 30 Day Shred Program, so today I did some reflecting.

NSV (non-scale victories):
Bought a size smaller shorts, ran 3 interval sprint workouts ----> 5.44 miles, kept up with the program while traveling to 3 different cities and visiting with family and friends, learned how to use strength training machines

Goals: 
To stay on track with the group through the end, avoid processed foods as much as possible, work harder to hit my custom macros each day, keep running

Today was kind of a wing-it-day until I'm back in line with the Shred group. I did a modified regular calorie day because I've been struggling to hit my daily calorie goals. Although I didn't do a workout, I did do a lot of walking and maybe some random yoga.

Here's what happened...

After breakfast my mom and I went downtown to walk across the Purple People Bridge.

This is my new top

I guess you could say that I have a thing for bridges, since I also crossed this one and this one. The best one might have been this one. But the PPB is the only I did yoga on!

Did you see my other pose on Instagram? ---> here

On the other side of the bridge, we met up with my aunt, cousin, and other cousin's daughter for a day at the Newport Aquarium.

Ever since my snorkeling adventures (here and here) I am really fish. I loved walking around today and seeing all the underwater life. I even touched some things!

Yep! Totally touched both of these!

The best part was walking across the Shark Bridge (are you surprised?)

Afterwards we had lunch and then my mom and I walked back across the PPB for some more downtown time.

My eats today:

Breakfast: scrambled eggs with ham, bacon, pb&j rice cake, coffee

Lunch: chicken quesadilla, water, chips and salsa

Treat: 4 Berry Smoothie

Dinner: veggie burgers, salad, diet dew

Tell me one of your NSV!
Do you like walking/running/biking across bridges?