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March 14, 2013
To Train or Not To Train…
Gorgeous skies, sunny weather, tank top runs…It’s been a beautiful string of spring weather here in Calgary! But, as this place is known for, it’s very easy for the weather to change on a dime! It went from 12*C and warm to -9*C and snowing from yesterday to this morning! …glad I got some runs in earlier this week!
I ran 6 miles on Tuesday that were hard, slow but done in nice weather! 3.5 miles yesterday plus 10 double unders (still working on those!) in my Zensah compression socks. Felt a little easier but still ran with that “heavy leg” feeling. The best part was just being out in that weather though!
I really go in phases with my running. Sometimes it’s all I do and I have so much joy in it, and other days it’s the toughest thing for me to do and I struggle with it, preferring to stay in the gym and perform shorter, more high intensity workouts. But recently I put down some money to run – which, as you guys know, I rarely do – and signed up for a race! It’s not that I’m stingy or don’t like races, but I run on my own schedule when my body wants to. In other words, I don’t train. 
BUT two members from my gym are helping to put on the 3rd annual Run for L’Arche and I am excited to join many members from the gym and other staff in this run!
I’m doing the half marathon on Saturday the 23rd in Calgary – the morning after I get back from IHRSA in Vegas. I don’t anticipate tons of running there (early mornings are already filled with fitness classes I’ve signed up for) so I’ve decided to really run this race for fun. That besides the fact that I often don’t and haven’t really trained for this race or other races. I’m motivated to move daily but not to move with the purpose of training. Maybe it’s a phase, but I think it’s how I’m wired. If my desire was to PR in this race, of course I’d need to train and be intentional, but at this point my goal is to enjoy the race, get out on a March day that’s hopefully more sun than snow and be thankful for movement with friends!
Are you a racer? Do you train specifically or just run for fun?
Whether you’re a runner or not, hope you had a great workout today! I did our gym’s challenge of the month, and it killed me! Here it is:
11.34 was my time, but I rested on the squats, trying to recover. My plan’s to try it again and beat my time, which I know I can! Let me know if you give it a shot.
Well, back to training! Have a great rest of your day, snowy or not! Live well & be well,
Bonnie
January 21, 2013
Connecting: it’s good for the soul
Aren’t weekends fun? It’s so great to enjoy the time off from work, to get “things” done that you haven’t found the time to do throughout the week, you get to sleep in… Of course, my life is pretty low key on the stress front, we don’t have any kids (I know these sleep-in mornings won’t last forever!) and I don’t have that many commitments right now…So maybe all our weekends don’t look the same, but I think we can all appreciate the change in pace from the week.
Here’s a quick glance at mine plus an update on the door-table and my pull up program!
Friday night Mikey and I met up with our friends Jon and Karissa (newly engaged and getting married this summer!) for sushi. It was so great to go out (we never go out to eat so it was something we were looking forward to all week!) and spend time simply chatting with one another. Afterward we went back to Jon’s place and sat around the living room and talked. It was so perfect! No plans, no agendas, no pressure – just good community with one another. I’m so thankful for these two and their friendship!
On Saturday, Mikey was out sled skiing with some friends (not an late morning for him this time!) so I made plans to connect with some friends. It was wonderful to spend time with my friend and in-home client April. She has consistently been one of my most hard working clients and is always so pleasant to train. It was great to connect as it’s been a few weeks since we’d seen each other. She’s currently pregnant and due in mid-February! We shared a coffee and chatted for about an hour and she gave me a Christmas gift we haven’t been able to exchange yet – their favorite bottle of wine and a gift card to LuLuLemon – what a blessing! I can’t wait to use it (and drink it). Thanks, April!
I met up with Madison of Pilates Makes You Happy and had a wonderful talk and walk. So what if it was FREEZING COLD (can you tell by our faces?!) and we were a little numb when we got back to the cars? We’re Canadian! (Well, she is, and I’m not, but she’s spent a lot of time in the States and I live in her country so that about evens us out.)
Madison lives in Calgary, is a Christian, a pilates instructor and high school teacher, writes a healthy living blog and is also a FitFluential Ambassador. It’s crazy how much we have in common (even a friend in the city!) and yet our personalities are so different. Madison is very refreshing: blunt, fun, honest and to the point. I love that she took the initiative to reach out to me and make this BLEND meet-up happen! Thanks Madison! Let’s do it again soon!
I also received a great care package from the beautiful, short and strong Janetha (how’s that for some adjectives?! lol). You might remember a while ago I participated in the Burpee Mile that Janetha’s gym, GPP Fitness, put on. I had always wanted to burpee a mile so I thought this was a great reason and purpose to do so. Well, I signed up on their site and because of it received a Burpee Mile t-shirt! J shipped it out herself because she wanted to add to the package – she really is so thoughtful!
In the mix: 2 KIND bars, some samplings of NatureBox goodies (I’ve tried all the nuts, the granola and the dried pineapple – everything is delish!) and a cute little LaraBar bag with three bars inside! What a great gift – thanks for your thoughtfulness, Janetha! And of course I love the t-shirt:
…but here’s how I really feel about it: I earned that one, baby!
Booya!
Mikey and I really enjoyed church on Sunday. We had the chance to see friends we hadn’t connected with in a while, were challenged by the sermon and had Phil Wickham, worship leader and singer/songwriter from San Diego, lead us in worship – it was great! I didn’t realize how many of his songs we usually sing in church. We also got to sing some of his new ones; just really thought-provoking words and themes that really center on Jesus rather than on me – sometimes that’s one of my problems with our current worship songs. It seems it’s about Jesus loving me, saving me, helping me…which is true and good, but I love when we can take our focus off ourselves and turn it onto Jesus, worshiping him for who he is!
We also chatted with my mom and dad for a while; it was just good to connect. I talked to my brother Saturday too and just really appreciate him – he’s working out now too! Good to hear updates about his band the Funk Hound Gang (check out their tunes here!) and catch up on his life; he’s just a great guy and brother to me. Love you, fam!
So that was our weekend! Connecting all over the place – I love that! What about yours? Meet with any friends? Did you get your movement in? (I did! The walk with Madison and then cleaning/laundry = up and down 3 floors several times and my pull ups for the day!) Do you go to church?
Before I jet out to train for the day, I have 2 updates for you! First off, our door-turned-table project is complete! Wahoo! Although we don’t have great “before” pictures (I posted a few on entries back that show the work in progress), here’s a snapshot of:
Before:
…and after:
We love it! It’s a bit skinny but is long and has so much character. Our next step will be finding/making/purchasing a bench for one side and eventually get chairs that we love and fit the table even better. Our first ever DIY project is done!
My second update to share is an update on my pull up program! I am on day 7 of the 30 day program and yesterday was the first day I really felt things start to change. On the plan was 5 sets of 6-5-4-3-2 pull ups. I do a set, take about a 30 sec – 45 sec break (never really timed it) and then go again. I did them as I went down to do our laundry, so the top floor was 6 pull ups, the next down 5, then 4 and to the basement. On the way back up (the best pull up spots are in the hall ways of our building!) I did 3, 2 and 1 pull ups. I was nervous because I hadn’t done 6 in a while, and while they were harder than bar pull ups because of the ledge (more like finger pull ups, which are GREAT for grip strength and climbing!), I pumped them out pretty easily! I was super encouraged and loved feeling the pull ups get a little bit easier. Perhaps the program’s working!
Anything to update me on? I’d love to hear it! To finish off this Monday post, here’s a little inspiration to keep you moving in the right direction, one step at a time, thanks to *CaNdY* and FitFluential!
What small step will you make today that helps move you in the right direction?
Have a great Monday guys! Live well & be well,
Bonnie
January 9, 2013
Trips & Tips
Although it’s just a run-of-the-mill Thursday in my life today, things are looking good: I’m easing back into the work week (better for my stamina although not as good for the bank account), I’ve really been enjoying reading my Bible and spending time with God daily (I’m going through a 1 year Bible reading plan for the structure and accountability!) and I taught class Tuesday without totally losing my voice – I’m on the mend! (I won’t mention how the music didn’t work and I tried to blast the tunes squeakily from my computer…doesn’t do too much for motivation but at least people could hear me!) In that same vein, I thought I’d share some other good things today – some good things I’m up to in the future and some good things I’m seeing on the internet lately!
Vegas, baby!
That’s right – I’m going again! Hard to believe that for someone like me who maybe only tolerates Vegas, this will be my third time there in less than a year. Don’t get me wrong – Vegas is fun and all, but I think if you have more money, can go out to fun places to eat, and don’t need to worry so much about your budget it’s a little more fun…typically that hasn’t been me. Mikey and I were in Vegas for our Survive & Thrive Expeditions trip in August, then again in October for the OMG Young Adult Cancer Summit for a weekend conference and now I’m going again – this time solo and this time with a fitness focus. Through my gym I’m going with several others to the International Health, Racquet & Sports club Association (IHRSA) Conference – my first time ever at this huge fitness event – and I’m pumped to go! Although I secretly wish it was in San Francisco again (hiiii, family!), it should be fun to be with my co-workers outside the gym learning lots and being warm in March. Looking forward to the experience!
A Summer of Trips
This year, through our non-profit adventure therapy non-profit, Mikey and I are leading two trips: kayaking the Owyhee River again (wahoo! 5th annual trip!) and rafting the Grand Canyon again (looks like we’ll be back in Vegas!). We are starting to recruit and would love for you to pass the word onto anyone that is a young adult cancer survivor (currently in treatments depending on their condition, just out of treatments or in remission) and is roughly between the ages of 18-39 and would love to come on a meaningful, adventurous trip! Please help spread the news by posting about it, tweeting about it, facebooking or emailing, and sending people to the website to learn more about our trips! We.are.so.pumped for these trips again!
Isn’t it fun to have something to look forward to? It really helps when you feel like you’re in the work zone and don’t have a vacation or break on the horizon. There are greater things to hope for and greater things that give hope to my day-to-day events, but some fun events and trips also help a little bit. (By the way, speaking of hope, check out this great post on hope by MizFit – the recently Austin-uprooted and Oakland-transplanted super mom!)
Make It Dirty
A few other links I’m loving these days? This GREAT article (plus some solid video footage) by Jen Sinkler all about how to perform KB swings correctly. SO many people do these wrong, or even slightly wrong, and I sometimes struggle to correct my clients’ form when it’s just not clicking with them and I feel like I’ve tried everything. Maybe it’s time to make them get down and dirty to figure it out…(check out the post and you’ll know what I mean).
(source)
New Link to Love?
I just discovered Nick Pineault and have enjoyed clicking around his site. Any of you ever heard of him? I think he’ll be a great resource and I encourage you to check him out too for some nutrition and fitness advice.
Pulling My Weight…
As I’m feeling better every day, my workouts are slowly getting more intense and my cardio’s coming back. But I’m looking forward to my pull ups every.single.day. It’s an exercise I’ve always loved because, once you can do them, they make you feel so strong! Every day I can’t wait to see how many are on my plan. Thursday is day 9 and after 12 days I’m changing to the fuller, 30 day program where I’m doing more. PUMPED! You all know I’m not really a program follower (that has it’s bad points!) because I’m generally motivated enough to stick with my own daily training (I love movement!) and usually am not training for something specific. So this has been fun to have a measurable challenge that I’m tracking.
Are you a workout tracker? If you’re involved in CrossFit or GPP Fitness (hi, Janetha!), I know you work on specific skill sets and often log workouts. It’s a super beneficial thing to do so you can look back and see your times/weights/etc and watch for improvements and gains. Hmmm…maybe I better take my own advice.
Live well & be well friends! Catch ya later,
Bonnie
On Setting Goals
Can you guys even believe it’s November? Wow…time really flies (when you’re having fun? When you’re getting old? When you’re busy?)! I’m currently sitting in the gym’s cafe, sipping at my black Americano with some cinnamon and thinking about how quickly time is going. Before you know it, Christmas will be here, including all the festivities that come along with it, and then it will be New Year’s (and subsequent New Year’s resolution) time. Because I don’t want the time to creep up on me and thanks to several posts from blogger friends that have made me think, I thought I’d write a bit about goals today and – GASP! – set some myself.
You see, I’m really not a goal setter. I’ve spoken about this in the past and how ironic it is that, as a personal trainer, we talk about goals and I occasionally have people set them (probably less than other trainers as that’s just not how I’m geared). I know all about HOW to set goals (make them S.M.A.R.T! – specific, measurable, attainable, realistic and set with a time frame) but have never been driven by them. I’m much more about my top two rules or bottom line:
Move More.
Eat Real Food (and less of it).
Source: optimisticminds.tumblr.com via Erica on Pinterest
…more my style.
Those are the only real mottos fitness-wise I live by. I try to get some kind of movement in daily, alternating tough workout days (like today’s! Whew!) with easier days, sometimes lifting heavy and often running a long run on the weekend because I love the long, slow movement and being outside. But besides that, I typically don’t set goals in the gym but rather try to maintain.
I’m much the same when it comes to how I eat – stay away from processed foods, stop before I’m full and make most of what I eat REAL. However, I don’t really deny myself either. If you’re over and you bring wine, I’ll have a glass (but only one, and usually small!); if I want something sweet, I’ll usually have it; I simply try not to go overboard.
Often I wonder what I would look like, how healthy my insides would be, how much stronger and leaner I would be if I actually followed a workout or nutrition program.
Source: Uploaded by user via Jodie-Anne on Pinterest
I’ve kind of implemented that with intermittent fasting and still do one 24 hour fast a week (Mondays!) and eat the “Lean Gains” style the rest of the week: fasting in the morning with an a.m. workout followed by my first meal around noon (usually a green shake with all real foods in it!), second meal around 3 pm (usually salad with a protein) and a meal around 7 or 8 pm. But I still include random bites here and there that aren’t helping my waistline – you guys know I’ve blogged recently about gaining 5 lbs which, while not a lot, is more on a 5’2″ frame and will.not.go.away. I’m weighing myself less but whether I fast or not, workout or not, everything stays the same.
…maybe it’s time to tighten up?
I love the Turkey Day Challenge that Janetha is doing with her gym, GPP Fitness (click the link to read the stipulations – love the way this challenge is set up!) and can get behind MizFit’s commitment to eat no processed foods for 30 days. With their support (hi, guys!) and my personal desire to clean up my act a bit, here’s my challenge!
The refined sugar? Well, tis the season! So I’ll simply have to be prepared with more protein-packed snacks and watch my intake. The processed foods won’t be too bad, but it means watching myself as I occasionally take a leftover (free) muffin from work (healthier made, but still a muffin’s like cake in my mind!), the rare birthday party (which I’m pretty good at celebrating the person and not the food), and bites of ice cream at home out of the freezer (one bite never stays at one bite anyway!).
The water won’t be a huge challenge, but I’ll have to keep up with my drinking throughout the day and not leave it to the end.
And why the HITT? Well, as I said above, I’ve been bouncing around with my workouts and I know I’m not getting the most out of them, so I’ve decided for these 30 days to stick with H(high )I(intensity) I(interval) T(training) and get 5 of those in a week, plus the KB swings and burpees, which honestly don’t take long, I can do at home and are a great metabolism booster.
Here’s what gets me most: I can commit to health and fitness stuff no problem, but connecting with God for 15 short minutes a day? So hard for me! If I claim that my relationship with Jesus is the most important of my life, I sure better live in such a way that backs it up. I can write and eat and breathe health and fitness but the real source of my life, joy and hope comes through Jesus Christ. So why is it so difficult for me to put aside some time – either with earlier wake ups or instead of reading blogs – to spend with him? This should be a longer time and is of greater importance that what 15 minutes gives, but I need to (for my soul!) get back into a consistent time of prayer, reading my Bible and walking with Jesus daily.
So…anyone else want in?! 
I’ve seen others’ challenges and made this one my own, and it’s more about setting a goal and sticking to it since that’s what I’m trying to work on in my life!
How am I to inspire others if I’m not challenging myself but teetering on the edge of mediocrity? I don’t want to simply bump along in life whether it concerns my fitness, nutrition, social or spiritual realms of life. Complacency is a scary thing! I want to inspire others and push myself to be better – not to get skinner or lose those 5 lbs or never miss a day reading my Bible but instead be working towards SOMEthing in each area of my life.
Source: Uploaded by user via Courtney on Pinterest
I hope you’ll join me in your own way, but as someone who doesn’t always set or follow goals, I won’t hold it against you if you don’t. Make it count, whatever you do today, and keep in mind that the holiday season is upon us! Be prepared for it in whatever way works for you so that you’ll be able to come through the other side happy, healthy and whole. (Hint: future posts along those lines + 2 product reviews yet to come!).
Live well & be well (and wish me luck!),
Bonnie
Tricks & Treats
Not much in the way of tricks in this post, but, you know – tis the season! On the note of treats though: one. Uno. 1. That’s the number of Halloween fun size candies I had this year. Just one! Not that I wasn’t trying…but we didn’t purchase candy to pass out since we live in an apartment building and I simply wasn’t around any places where candy bowls are present!
Does that I haven’t already indulged a bit over my favorite day of the year? Nope…but it was in the form of my friend Mandi’s homemade fudge with some PB & pumpkin cookies I made washed down nicely with a glass of red wine…and perhaps some dark chocolate squares and a few graham crackers for the crunch factor.
What? Just keepin’ it real!
Mandi and her husband Craig came over on Halloween to escape passing out candy to the cute little kids who might have come to their door (I know, really?! ) and we had a great time just enjoying Wednesday night together. Some dessert, a movie and just relaxing mid-week – it was marvelous!
Life has been pretty busy lately. But the beautiful thing is that friends like these guys provide laughter and a break from focusing on how busy life is! It’s great when people remind you what really matters – people! I’ve had 7-8 clients most days this week and I started feeling pretty worn down today finally. Saying yes to people to accommodate their schedules, not schedule set breaks in for myself, and the nature of the job (small talk at least; sometimes deep, more personal conversations and interacting with others while being on your feet all day) has made for a full week. But I’m happy for that and grateful! It’s a season of work for Mikey and I right now – we’ve lived through many different seasons and that’s where we are right now. I’m learning to embrace that and go with it, focusing on this time and smiling along the way (despite droopy eyelids and not being able to count to “10″ after too many clients in a row).
tired Bon…
How’s life for YOU guys these days? Busy? Skating along? Are you keeping your priorities in check?
Speaking of priorities, I’ve got some great posts for you regarding fitness and healthy living – things that surely are priorities if you find yourself reading my blog! Check these out for some true words, inspirational reading, and motivation to move this weekend!
- Sara wrote a GREAT article on JillFitabout five tips to prevent holiday weight gain – but it’s not your usual laundry list of eating before going to parties and drinking lots of water. Loved these tips and wanted you to check them out too (super solid blog as well)!
- Looking to tackle a fitness challenge? How about this one from Nia Shanks? It lists a 30 day challenge below and in the article she outlines 3 (indisputable) reasons that women should lift heavy. Go Nia! Love this. Janetha also posted about the Turkey Day Challenge she’s taking on with her gym, GPP Fitness, from now until Thanksgiving. It has room for slip ups (meaning it’s not an all-or-nothing kind of challenge!) and she outlines it really well in this post. Give it a read and sign up if interested!
- A thought about the importance of diet was published online in Shape Magazine with many other blogger’s great thoughts! You can read what other healthy living bloggers say their best advice on diet is here!
And lastly, I just want to give a shout-out to my husband. he knew what a long day I was having, asked how to cook the (wild!) salmon (from a client!) that was thawed for dinner tonight, and then hung up the phone. I didn’t think much of it, but when I walked in the door, good music was playing, wine was on the table, the fish was almost done and we sat down to a great meal together! We watched a few of our favorite shows online and I was so thankful for his time and effort. I love you, Mikey!
Have a great weekend, friends! Pop by next week for a video review of some new Zensah gear (you may have noticed the banner on the side of the blog now; I’m officially a happy affiliate with them! – TRX too – both companies whose products I love and who I can get behind for what they stand for!). Let’s just say they came in HANDy on my wintry cold run today! I have a pretty full day of clients (for a Friday!) and then in the evening we’re off to Banff for work purposes for Mikey but also to see the Banff Mountain Film Festival on Saturday night. Should be a blast and a time of being inspired about movement OUTSIDE the gym. Until then, live well & be well friends!
Bonnie
D5 Creation