Dominika

Weight training & trying something New

Hey guys! Last week I couldn’t write a blog post because I had writers block but now I am back and better than ever!

This week I wanted to talk about something new I have been introduced to- weight training. I have never done weight training before, mainly because I was intimidated and had no one to teach me properly. But then my loving boyfriend, Derion Ducedre, who has been training hockey goalies on the ice and in the gym for several years, decided to become my personal trainer.

He just started to weight train with me two weeks ago but I have learned so much already. Every workout I start with 8 reps of squat warm-ups with the bar and then add weight to it for each set. Then I perform different exercises depending on the day. For biceps and back I usually do bicep curls, hammer curls and rows. For chest I have done bench press, pushups and dumbbell fly’s. Lastly for leg day, I have performed lots of squats, lunges and box jumps.

What I have really learned to love about weight training is the actual weights (as silly as that sounds). I have been used to using my body weight for so long that I didn’t realize I can perform the same type of exercises with weights. This way I am able to go up in weight and really challenge my body. In just two weeks I have been able to squat just the bar (45 lbs) to squatting the bar plus twenty pounds on each side (95 lbs). I love how by just slowly adding weight to each exercise, I am able to see the strength and improvement in my body.

Previously, I have been intimidated and scared from using weights in my exercises. But now weight training is now one of my favourite aspects of my fitness routine and I can’t wait to see the results. I am also thankful to Derion for teaching me how to perform the exercises properly to avoid injury and ensuring I use the correct muscles.

If you’re ever bored of your fitness routine try spicing it up and add something new- whether it be a spin class, weight training, yoga or doing a workout with a friend.

You never know what joy it can bring to your life.

-D

Dominika

Motivation

Many people think that motivation comes from reading quotes on Instagram and looking at recipes or workout videos on Pinterest. And true, these may lift your mood or give you inspiration on what to make for dinner Friday night- but before you know it, you’ve been scrolling for over an hour and you’re still lying on the couch in your sweatpants.

I found that the best mindset to have when it comes to being motivated is to just do it (nike reference?).

You need to clean your room? Do it. You want to cook a healthy meal for dinner? Get up and go to the grocery store. You want to workout and get active? Go put your running shoes on. With this mindset you get your goals accomplished quicker and more efficiently.

Motivation starts from doing. You can write a list of goals you have for the week/month/year and keep looking at that list day after day or you can just tell yourself “get up and do it now.” Once you start telling repeatedly telling yourself this, you will realize how many of those goals you can check off on your list. It can be as simple as starting to read a book. Just tell yourself to pick up your book and read the first 10 pages. Before you know it, you’ve read 10 chapters. Another example is cleaning your room. Tell yourself to put music on and just dust your dresser. Before you know it, you’ve vacuumed, mopped and dusted the entire house.

When you’re dreading to go to the gym for your daily workout, remember how energized you feel after and to just do it. Maybe try a new fitness class? Go with a friend? Buy new workout gear? Whatever will make you want to go- just do it. You will not regret going but you will regret not going.

Try applying this principle to your daily life and see where it takes you. See what you can accomplish.

The only person who can make you get up and do it is yourself. No one else- just you.

-D

 

kierstyn

Healthy Eating: On the Go

Do you have a busy schedule? Are you never at home? Do you want to eat healthy? If so, this blog post is definitely for you!

For me, I’m usually only home between the hours of 8pm and 5am- 6/7 of those hours I am sleeping which means I have to plan my time wisely. The number one thing that has helped me the most when it comes to eating healthy is meal prepping. Every Sunday I buy my groceries and make my eggs, chicken and vegetables for the week. By doing this and separating them into each container, I am able to grab what I need and go! This doesn’t leave very much room for creativity but it gets the job done. Since I already have all of my meals packed for the day, there is no reason for me to spend money carelessly on food that isn’t good for me.

When choosing what to meal prep, you have to look at your circumstances. For me, I eat my dinner at school which means I need to remember to bring a fork and knife. If you’re going to be eating in transit, you need to pack something easier to handle like a sandwich. For snacks, I always try to pack something I can eat while walking like an apple or a protein bar. If you’re in a rush in the mornings, maybe you need to opt for a smoothie that you can drink as you go?

In addition, if you’re going out to eat, look at the menu prior to going! Decide what you’re going to eat before you get there that way you don’t have to think about your temptations!

Other than that, I’ve found that eating at the specified times I’ve planned really helps when trying to stay on track. I don’t let anything get in the way of me eating and honestly, if something does… I’m not a happy camper! My body is on a clock and it knows when it’s not getting fed at the right time. That’s why meal prepping has become such a saving grace. There are many ways in which you can make the food you already enjoy perfect for when you’re on the run! Inbox me your snack or meal and I can find a way to make it possible to eat while on-the-go!

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– K

Dominika

Sunday Breakfast

Good afternoon everybody! This morning I decided to switch things up for breakfast and try out something new- breakfast bowls!

This easy recipe only requires 3 ingredients:

  1. Fruit
  2. Yogurt
  3. Cereal

The first step is to slice up your favourite fruit and put it at the bottom of the bowl. This morning, I decided to use bananas because they are one of my favourites! Feel free to use whatever fruit you like- strawberries, blueberries etc.

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Next, you add yogurt of your choice and layer it on top of the fruit- I chose vanilla.

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Lastly, you top it off with cereal. I used Special K’s Nourish Apples, Raspberries and Almonds with granola & wheat, rice & quinoa flakes.

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And look at that- as easy as 3 simple steps and SO delicious! You could even do smaller portions of the fruit, yogurt, cereal and layer them to make breakfast lasagne in a bowl.

Comment down below what breakfast bowl creations you can think of- I would love to see them!

-D

kierstyn

What are you REALLY eating?

Yesterday, in my Marketing Channels class, my professor explained to us that when dry goods get shipped from the production facility to the grocer, it usually takes about three months. THREE MONTHS. What on earth is in that food that makes it last so long? AND how on earth do those chemicals break down in your body when you consume them?

The consumer market is so deceiving that it’s very difficult to fully understand what exactly you are putting into your body. If chemicals are being put into goods to make them last longer, what affect are those chemicals going to have on your body? Before I heard my professor talk about this yesterday, I didn’t know how bad this actually was. I mean, I knew processed foods were bad for you but this reaaaaally put it into perspective.

Last semester, I also learned about green washing. Green washing is a term used to describe a process used by companies to advertise their goods as environmentally friendly when they aren’t. Because of this, I’ve only bought foods that show the following logos:

 

 

When goods have these logos on them, I can be assured that I am getting the quality food and nutrition my body needs. In addition to the above, I also opt for organic vegetables and fruit. I know the first thing that comes to your mind. Organic = cost. Although this is true, it’s worth it for the price you’ll have to pay in the long run after feeding your body with harmful chemicals.

What I’m trying to say is that you need to think about the food you’re putting into your body. Understand what goes into producing those goods. Look into how your body breaks down certain chemicals. I am not an expert and I have to look into these things too but being mindful and educating yourself is the first step.

If I could make any recommendation, it would be to buy local. Support your local economy and as a result, lead a healthier lifestyle.

– K

Dominika

Balance & Moderation

This week was the first week back to school in full swing and somehow I managed to survive between going to class, doctor appointments, the gym and the terrible Windsor weather. But let me tell you, it was not easy.

This is the first semester that I have night classes three days out of the week and they really took a toll on me, meaning I definitely ate foods that I shouldn’t have (McDonald’s fries at 10 pm, one too many chocolate covered raisins). I felt so incredibly guilty when I did this because I am never one to have cravings or eat junk late at night. I almost always stick to my healthy eating plan and never binge.

Despite making poor food choices this week, I did make some accomplishments. This week I went to two AxFit classes and I absolutely LOVED them! We did a fit test (15 different exercises + beep test) in both classes and within the week I had already improved. In Monday’s class I got up to level 5 in the beep test and was EXTREMELY sore the next day (literally all my muscles were on fire) but at Friday’s class I was able to get up to level 7 in the beep test and was hardly sore the day after! I also improved in being able to do more reps in the exercises and perform them properly.

I was so unbelievably happy when I saw this improvement because I pushed myself to do better. This also made me realize- we are all human and we all make mistakes. Even though I had some late night snacks, I made the accomplishment of going up two levels in the beep test. I still improved in my fitness journey some way and I was able to learn from my food binging mistakes.

It’s all about balance and moderation. So next time, I will bring a healthier snack (apple, banana, protein bar) for after class to prevent myself from buying junk. And if I want to eat some chocolate covered raisins? Sure, why not! As long as I don’t eat half of the box. It’s okay to want to indulge sometimes in sweets or salty snacks, keeping in mind to do it moderately. I am not going to eat McDonalds fries every night at 10 pm so doing it that one night won’t kill me, but I did learn for next time.

We’re not perfect. Nobody is. We’re human. We are born to make mistakes and learn from them. There will be bumps along the road but picking yourself up back on your feet is the important part- that is why it is called a journey.

There is a quote I saw online not too long ago that I thought would fit well to end this post: “Eat clean. Stay fit. And have a burger to stay sane.”-Gigi Hadid

-D

Dominika

Winter Workouts

We all know how difficult it is to keep up with workouts and eating healthy during the cold, winter months. It seems much easier to wrap yourself in a blanket with hot chocolate and cookies and stay in bed or by the fireplace as long as your heart desires (this is totally okay to do occasionally when you need a little TLC)

I find it particularly difficult because I have exams starting in early December and then second semester starting until the first week of January. I do my workouts at my school gym because it is the most accessible and most convenient for me so during a 3-4 week winter break I find it very tempting to hibernate under blankets in my bed.

In order to get some exercise in and get my blood flowing, I’ve put together some morning, afternoon and evening workouts that are easily preformed in the comfort of your home. These are not exhilarating or high intensity workouts, but enough to get your heart rate up and body moving.

Morning

You can find the morning workout I use in this video here . This is really great for stretching your muscles and getting out of bed in the morning.


Afternoon

30 Jumping Jacks
20 High Knees
30 Squats
20 Leg Lifts (each leg)
10 Push Ups
1 Minute Plank


Evening

10 Squats
20 Crunches
40 Second Plank
20 Leg Lifts (each leg)
5 Pushups

Preform each workout with 30 second to 1 minute rest in between exercises and be sure to do proper stretching.

Those are my winter workouts! Let me know in the comments below what kind of exercises/workout routines you like to do during the winter break or if these were any help to you- I would love to hear your ideas!

Happy Sunday,

-D