Today I Was My Own Personal Trainer

Today at the gym I was my own personal trainer. "But aren't you always, since that's your job?" you ask. The answer is no, I'm not. When I am at the gym I am just an average women there to try her best to motivate and push herself, and not give up. 

I, along with many others I'm sure, often go into the gym not having a plan for what i will do. Most of the time i just wing it. I may do some cardio, then do some work on the cable machine, then some free weights, and probably end off with some stretching and ab work. But generally I don't push myself as hard as i should.

You may be asking why I don't practice what I preach on a regular basis. My answer to that may be the reason why I have hired personal trainers to train me in the past. Or why I am currently attending another instructor's Pilates class on Thursdays. Or why I feel I need to get to the gym to do my workout rather than doing it at home. The answer to that is because I am only human! I will be the first to admit that it's not easy to push yourself beyond your limits. But today I did. 

I started my day off with a nutritious and filling breakfast so I had more than enough energy to get me through my workout. 

Is anyone else loving the ripe pomegranates this time of year!?

Whole grain and granola cereal with yogurt, pomegranates, walnuts, and almond milk

I went into the gym with a plan. And I told myself I would do every single part of that plan. And I am proud to say I did!! I talked myself through every single set. And convinced myself often throughout the workout why I was doing it. Because I would feel so much better after, and because i knew that is how I would get results.  And so I pushed. And pushed. And finished! And the sense of accomplishment I feel now is greater than any other feeling.

Here is what I accomplished today:

30 minutes elliptical intervals
5 minutes dynamic hamstring, quad, hip flexor, and adductor stretches

Superset #1:
Bosu burpee with jump squats onto bosu x20
Curl and press standing on bosu-15 lbs x10
3 sets each

Superset #2: 
Swiss ball jackknives with hands on bench x12
Swiss ball pec flys 15lbs x12
3 sets each

Superset #3: 
Split squat jumps x20
Tricep cable pulldowns 25lbs x15
3 sets each

Superset #4:
Incline leg press 180lbs x10
Push ups x10
3 sets each 

Check out some of my other blog posts for some other great high intensity workouts!! 

You can be your own personal trainer too. You can convince yourself to get to the gym and sweat your ass off. I know you can. And if you feel you are needing more of a challenge than what you're willing to give yourself, then feel free to give me a call!!! I would be more than happy to help you :)

Just remember, exercising is a large part of your health and well being. You owe it to yourself to get your body moving. Ready....go!!! 

Thanks again for reading!!! And have a fabulous weekend!!!!!

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Top 10 Healthy Breakfast Ideas!! (And some recipes too!!)

Hey there!!! Thanks for stopping by!! 

Almost weekly I am asked by clients, friends, and family for healthy breakfast ideas. If you follow me on Facebook you will know that I often post what I am eating for breakfast with the hopes that it will give others ideas and inspire them to also make health conscious morning food choices. Below I have put together My Top 20 Breakfasts (and a few recipes too!!)! Hope you enjoy!!! 

1) Veggie omelette with avocado on whole grain bread with fresh fruit on the side. A well-balanced and nutritious meal guaranteed to give you the energy you need to start your day!

2) Maple Cinnamon Oatmeal

I was in the mood for something different for breakfast so decided to spice up some oatmeal to add nutrients, protein and most importantly flavour. Here is the recipe I used:

Ingredients:
1/3 C rolled oats
2/3 C unsweetened almond milk
A few frozen blackberries, mango pieces and strawberry slices
2 tbsp hemp hearts
1 tbsp cinnamon
1 tsp pure maple syrup

Directions: 
Mix all ingredients together and cook on high in microwave for 3 minutes. Remove, mix well and let stand for 2 minutes. Serve and enjoy. Makes 1 serving 

3) Whole wheat toast with honey, almond butter, sliced banana, topped with hemp hearts and served with orange slices, grapes and a coffee  

4) Special K protein and All Bran Cranberry cereal with mixed fruit and almond milk

5) Vegan blueberry-banana protein pancakes

Ingredients: 

- 1 cup non-dairy milk (I used almond)

- 1 large ripe mashed banana and 1/2c blueberries

- 1 tbsp vanilla extract

- 1/2 cup vanilla vegan and gluten-free protein powder

- 1/2 cup whole wheat flour

- 1 tsp baking soda

- 1 tsp baking powder

- 1 tsp cinnamon 

- sliced bananas, blueberries, walnuts and 1 tbsp real maple syrup for toppings 

Directions:

 Whisk wet ingredients and fruit in a small bowl. In a separate bowl mix all dry ingredients. Add wet ingredients to dry mixture. Heat frying pan with coconut oil over medium heat. Cook pancakes until bubbles show through then flip and cook for an additional 2 minutes (approx). Transfer to plate, add toppings, serve and enjoy!!! Warning: this recipe makes lots of pancakes so if you're only cooking for one or two people I would recommend cutting the recipe in half!

 6) GREEN SMOOTHIE! 

Do you feel low on energy? Try making a GREEN SMOOTHIE! Add 60% green and other vegetables, 40% fruits, honey, (optional) and water to a blender. Blend, drink and feel your energy levels rise!! 

In the GREEN SMOOTHIE pictured below I included: Parsley, cilantro, spinach, banana, strawberries, grapes, chia seeds, hemp hearts, honey and water. Delicious!!! 

Other ingredients you could include are: Kale, mixed greens, romaine lettuce, avocado, apples, berries, celery, broccoli, peppers, carrots, oranges, dandelion greens, mango, kiwi, swiss chard, and cucumber. Google "GREEN SMOOTHIES" for recipe ideas!!


7) Breakfast wrap with fresh fruit. Whole wheat tortilla filled with egg, cheese, coleslaw, fresh salsa and guacamole. Served with a sliced banana, blueberries, and of course a coffee

8) Mexican style egg muffin. Farm fresh egg with low fat cheddar cheese, guacamole, and fresh salsa served on a toasted whole wheat English muffin with orange slices 

9) Egg and guacamole salad with hemp hearts, spinach and tomato on a toasted whole wheat english muffin 

 And last but not least my all time favourite! 

10) Delicious chocolate banana protein smoothie!! 

Recipe: 2 scoops chocolate protein powder, 1 cup unsweetened almond milk, 1 cup water, 1/2 banana, 3 large strawberries (I use frozen fruit), 1 tbsp natural peanut butter, 1 scoop greens+

Blend it all together, serve, and enjoy!!

Well there you have it!!! My Top 10 favourite breakfasts!!! I hope you enjoy them as I did and continue to do!!! 

Please feel free to comment below and tell me if you have made any of these and if you have any other healthy breakfast ideas! 


Thanks again for reading!!! Have a wonderful day!!! :) :) :)

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