K2 Morning Burn!

Hello followers!! 
It has been WAY too long since I have added a workout, or any kind of post for that matter. Keith & I had an amazing three week trip to Greece & Italy and life has been a whirlwind since coming home!


While we were on vacation, we tried many different, delicious foods, and enjoyed the local wines & beers available! We also did not let our fitness regime get away from us! We walked pretty much everywhere and loved to bodysurf during our beach days, but also made sure to get in some good and sweaty workouts in our hotel room to start our day! 


Here is one of our Greece-inspired workouts we enjoyed while away!

K2 Morning Burn

This workout is 12 minutes total - 20 seconds of work, 10 seconds of rest x4 sets of each exercise

1) Snowboarders 
- start flat on tummy. Push up to your feet (one foot forward) and jump into the   air. Return to tummy. With next rep - other food forward
2) Bicycles
- on your back with bent knees and hands touching ears. Alternate opposite elbow to opposite knee contracting abs with each movement
3) Push-ups
 - from knees or toes. Push yourself to complete as many as you can!
4) Crunches
- start on your back with knees bent. Crunch up using upper abdominals
5) Triceps Dips
- using small table, bench, chair - have body extended with supporting hands. Bend elbows to lower body towards ground
6) Burpies!
 - my favorite! Get in as many as possible!

I will hopefully blog another soon! Keith & I have been trying new and healthy recipes since coming home! Stay posted!

Enjoy!

Journey ...

What an amazing feeling it is to have accomplished something that has taken 2 years to complete! The support of my family and friends throughout this journey toward a new career has been truly what has helped me through the busy and emotional days. 


Today, I receive my University of Alberta Bachelor of Science in Nursing pin. Tomorrow, my class is having our graduation banquet. What an awesome way to end a journey filled with laughs, tears, learning, and self-discovery. 


Whatever journey you are currently on, may you be persistent with your goals. I would share this feeling with anyone in a heartbeat!

Enjoy!

Delicious & Healthy Summer BBQ Recipes!

Finding healthier summer recipes is always a treat! Here are a few of the recipes Keith & I have fallen in love with this summer!

The first recipe is for a Korean-Fusion Burger!

Burger
We used the Korean-Style burger patties from Sobeys, and we have also tried the Lean Sirloin Compliments brand as well! Both delicious! If you have some extra time, make your own patties using extra lean ground beef, or turkey!
BBQ up the burgers! 
Sauce
Mix together 2 tsp of wasabi paste, 2 tsp ginger paste, 2 tsp soya sauce (reduced sodium), and 1/4 of low-fat mayonnaise or similar dressing.
Pickled Slaw
Combine 2 cups of pre-made coleslaw, with added sliced red onion to 1/4 cup white vinegar and a sprinkle of sugar. 
Bun
Thin buns!! Our new favorite burger and sandwich-makers!
Side Dish

We BBQ'd corn on the cob - still in the husk! Delicious, fresh, and summery! 

The next recipe is for Sweet Onion Grilled Chicken Sandwich with Creamy Coleslaw!

Sanwich

Use 1 chicken breast per person - slice thawed chicken in half, length-wise. Brush on a light coat of extra virgin olive oil and salt & pepper to taste. BBQ on medium until thoroughly cooked. Add Sweet Onion bbq sauce, after 1st "flip" to taste. Make your own, or buy pre-made!! We enjoy Sensations brand, by Sobeys!

Creamy Coleslaw

Mix together 1 cup of coarsely grated carrot, 3/4 cup of shredded cabbage, 1/4 cup of sliced red onion, 2-3 tablespoons of low-fat ranch dressing (or another of your choice), fresh parsley, and the juice from half a lemon. Set aside until chicken is finished. 

Bun

Thin buns!! Our new favorite burger and sandwich-makers! After chicken is cooked, add coleslaw and chicken the warmed buns (use toaster or grill)!

Side Dish

We grilled delicious and fresh red peppers on the BBQ! So yummy and fresh :) 

Enjoy!

Keeping Fit in Our River Valley!

Keith and I had a wonderful long weekend in the sun in Saskatchewan! It was great to spend time with friends and family! We both had an extra long weekend, as we had Monday off and what a beautiful day it was! We decided to go for our first bike ride together, since having my new bike!

We started downtown and rode a 21km loop through the trails and into some beautiful communities along the river!

Of course, I found a perfect place to stop to do some burpies!! I kept my bike helmet on - just for fun!!

We ended our ride with a delicious picnic with fresh cherries we picked up from a stand along the way! Perfect afternoon ❤

Summer!!

Hello!! It has been WAY too long since I have posted ... June was a busy month with completing my Certified Exercise Physiologist testing (waiting for results!!) and "working" full time in my final nursing clinical placement! All of this has left me ignoring my blog for a month. I am fixing this by updating today and making up for lost time!

Here we go ...

First things first! Just because I have not been blogging, does not mean I have not been keeping active! This summer has been great for me to try new workouts from two of my favorite fitness sites!

BodyRock

&

Tone It Up!

These ladies are amazing in what they do and the way they inspire! I love their workouts for the intensity and variety! Check them out!

The past few weeks, I have also kept busy with my NEW bike!! I am very excited! Keith decided as an early graduation gift, we would pick out a mountain bike for me! I have tried to ride every other day while we are in the city and it has been great!

How has everyone else stayed active so far this summer?!

H & W Produce = Love

Alright, back again for the second time today ... This is for all the Edmontonians that follow my blog. I found a new love today!! 


H&W Produce, on the south side :) Oh. My. Goodness. So much fresh fruit and vegetable deliciousness in one store and some ridiculously amazing prices. Seriously, please check them out! The website advertises that they buy locally as much as they can - also a bonus!!


Here is a link to their site for locations and hours!


http://www.handwproduce.com/

Enjoy!!

Good Morning Workout!

Hello!! I did this awesome workout this morning, in the beautiful sunshine! It was a gorgeous way to start a productive day :) I hope you enjoy it just as much as I did. 

Tone it Up - Bikini Body MAX Burn Workout!

I love the Tone It Up girls ... Always full of energy and great fitness and nutrition tips. Happy Thursday!