Monday, September 5, 2016

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:


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


How did you raise the bar today?

What workouts make you insatiable?

Sunday, September 4, 2016

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:




Snacks: white cheddar rice cakes and red grapes.

Tell me something that made you happy today!

Read any good books lately?

Saturday, September 3, 2016

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:


Snacks: some Oreo crisps and red grapes.

What is your favorite low intensity cardio exercise?

Do you like to tour churches?

Friday, September 2, 2016

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...

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.



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?

Thursday, September 1, 2016

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.




Snacks: a serving of peanuts and some celery with hummus


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!