Shred Day 24 and More Plus Exploring Downtown Montreal

I may be slacking on my blogging, but I'm keeping up with the 30 Day Shred program and keeping busy while mrC finishes up his training.

Let's catch up a little ok?

Day 24: Fast

This was a scheduled rest day but I decided to do some "easy" pool running while doing laundry at the hotel. If you have ever tried to run in a pool, you know that it is not easy and is actually a really good low impact workout. It was also a good excuse to wear the new tankini I picked up on sale at Athleta.

I turned the shallow end of the pool into a loop and did 20 laps (both directions) 3 times. I took a break between each set to check the laundry and let my heart rate come down. It was awesome, but would have been nicer in an outdoor pool like when I was in Florida.

Later, I walked to the nearby mall to get my nails done. Don't pay attention to the time (I forgot to hit pause while at the nail salon), but it's a nice little walk there and back. My BFF gave me a pair of hand-me-down jean shorts when I visited in Ohio and I'm loving how comfy they are. There's a Rockport store in the mall, but they didn't have anything better than the sandals I already love for walking.

WIA: I broke my fast around 2PM (which is pretty typical for me) with a protein shake, rice cakes and a veggie burger. Unfortunately, I overate by the end of night, probably from being too active while trying to fast and because mrC ordered Chinese food.

Day 25: Low Carb

Since starting the carb cycling programs, I've loved low carb days for two reasons: the sprints are a killer workout and I can usually hit my macros pretty easily. I've been loving the sprints even more now that I'm able to run them out. I'm not speedy by any means, but being able to run/walk nearly 2 miles when I thought my running days were over is A-MAZ-ING!!

The workout was the usual 25 sprints using 20 seconds run/20 seconds walk intervals. I did a short walking warm-up and cool down, so most of the distance was from the sprints. I think I was a little faster this time. I wasn't worried about skipping the 30 minute recovery walk because we were going sightseeing again.

It was muggy and gray with a threat of rain (not like our last trip), so we went to downtown Montreal instead of doing the two hour drive to Quebec City like we had planned. We'd been told to check out the Underground City, a perfect place to go on bad weather days. After a quick walk around what is really just a huge mall, we decided to head back above ground and outside.

We had a great time exploring.

Christ Church Cathedral, Phillips Square, and St. James United Church

Museum McCord, Museum of Fine Arts, Archeological Garden

Rue Crescent, Chateau Apartments, Square Dorchester, Montreal construction!,
Clean City Campaign, Mary Queen of the World Cathedral

WIA: I have the easiest time with low carb days, a far cry from where I was when I first started carb cycling. We missed the breakfast buffet at the hotel, so we went to Chez Cora in Saint Laurent for a delicious made to order meal. We picked Dundees in the heart of downtown on Upper Crescent Street, a restaurant and entertainment hotspot, for lunch. Our night ended with a make your own meal in the hotel room.

Day 26: Feast

I was back in the fitness center for another serious strength training session. The 90 minute workout focused on shoulders, shoulders, shoulders, chest, and legs, legs, legs. On top of using heavier weights, this workout was a killer. I took some extra cool down time in the yoga room for stretching and restoring.

WIA: Add two strawberry daiquiris at dinner and my calories for feast day were just above my regular calorie goal. According to my customized IIFYM, I could have eaten more protein but did very well on carbs and fat. No complaints here. I even have room for a snack later!

Have you tried pool running?
Any big plans for the weekend?
How good are you at stretching after a workout?

Shred Day 23: Workout Favorites, Backbends, and Yoga for Good Posture

I'm beginning to like my weight lifting days as much as my cardio days. The old me, before the bad knee got worse, didn't really focus on strength. I did a little at SurfSet and did some at home workouts like this one, but the Carb Cycling and Shred programs have really shown me what it means to lift weights.

Today's workout ---> 10 minute walking warm-up on the treadmill, upper and lower body strength training using dumbbells and machines (back, biceps, triceps, quads, hamstrings, glutes), 10 minute walking cool down on the treadmill.

There were a lot of exercises today, so I'm just going to share my favorites.

Upper body: I'm loving the whole row machine thing. It feels like it challenges my body differently than doing standing rows with dumbbells.

Lower body: I'm excited to see some progress in my left quad muscle after dedicating some solo time on the leg extensions.

It's National Yoga Month and Fit Approach is hosting a month long celebration featuring a different yoga pose each week. Last week it was side planks and this week it's bridges. After getting warmed up, I practiced my backbend poses because it feels so good to open everything up.

Side note: I have been living in my trekkie joggers (see them here). They're super comfy (like sweatpants) but have more style than a pair sweatpants. I actually got them to hike in, but have been lounging around in them in the hotel room and wearing them to breakfast.

Then I remembered this video with yoga poses to help improve your posture. The poses definitely make my upper body feel better!




My eats for feast day:

The main part of my lunch and dinner was quinoa and tuna. It's been a while since I made it, but it's really easy and one of my favorite meals.
Quinoa and Tuna Recipe:
1 cup cooked quinoa 2 cans tuna in water 2 tbsp Greek yogurt 1/2 cup shredded parmesan cheese
After cooking the quinoa, mix all the ingredients together. That's it. Super easy!

Have you embraced a new workout lately?
Do you like to wear sweatpants?

Shred Day 22: Raising the Bar and Then I Become Insatiable

As much as I wanted to do my sprints as a running workout, I did them on the elliptical instead. I don't think my knee is ready for back to back running days yet. I ended up outside for my cool down walk though.

The workout ---> 10 minute warm-up on the elliptical, 25 sprints at 20 seconds on/20 seconds recovery but I RAISED THE BAR today and bumped up to level 4! My last sprint workout on the elliptical was sort of, meh. During my warm-up I was thinking about how sprints used to kick my butt and I love that feeling! Level 4 brought those feelings back. My heart rate was up and my legs were jello. Just the way a good workout should be.

We got a message from Booney who is living the good life and spending lots of time on the Cape. We're so lucky that mrC's cousin and family adopted him when we made the move to China. I don't think many new owners would keep in touch like this.

I also received this photo from my aunt from our day at the Newport Aquarium. We are supposed to be frightened by a shark, but you can't see it!

I guess that killer morning workout really revved up my engines, because I was insatiable ALL day! It felt like my stomach would never stop growling. Here's what I ate on low carb day:

Breakfast:

Snacks/Lunch (I just ate and and and ate...):

Dinner:

How did you raise the bar today?

What workouts make you insatiable?

Shred Day 21: I Heart Running

My Sunday started with an interval run. I admit, I was nervous about this run. Nervous that my knee was not going to cooperate. Some days that feeling is stronger than others. I almost didn't try, thinking I would be safer on the elliptical. Standing in the sun at the end of the run, I was happy I did it. I love that feeling. I heart running.

My workout ---> 5 minute walking warm-up, 25 intervals at 30 seconds run/30 seconds walk, 2 minute run, 5 minute walking cool down. I was really excited about the run, but even more so that I bumped up my interval time and then ran a solid 2 minute finish. These are small changes, but BIG steps for me and my knee.

My route kind of looks like a heart, right?

Later I went to the fitness center to do a yoga session to stretch out. I was hoping to swim, but the pool was full of kids. The Yoga with Adriene video did the trick. When I pay more attention to my hamstrings, my knee seems to be happier.

It was such a nice day that I decided to take a walk after lunch. I did a one mile loop and ran into this guy. So strange that he was just sitting in the grass right next to a busy four lane road.

I started this book today. A friend told me about it. The author is a Cincinnati native (me too) and it's also the setting of this book. It's always fun to read books that take place in a familiar setting, plus it's good so far.

Here's what I ate for Regular Calorie day:

Breakfast:

Lunch:

Dinner:

Snacks: white cheddar rice cakes and red grapes.


Tell me something that made you happy today!

Read any good books lately?

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?