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!

Sunshine Workout!

It is gorgeous outside, so I figured why not create a minimal-equipment workout that you are able to have fun with in your yard or in a park? Enjoy the fresh air and the vitamin D :)


Warm-Up

10 + minutes of walking briskly, jogging/running, biking or anything else that raises your heart rate and gets your body warmed up

Circuit

For the main part of this workout, you will be completing strength exercises with cardio bursts in between sets - circuit style! 

1) 15 reps - biceps curl to shoulder press (dumbbells required)
 - start with weights by hips, with straight elbows. Bend elbows to bring weights to shoulders. Flip palms outwards and push weights above head to touch gently. Return in same motion. 


30 seconds mountain climbers


2) 15 reps - weighted squats (dumbbells or barbell required)
 - Rest weight on shoulders or hold down beside body - which ever feels best for you. Squat by bending knees and hips while pushing bum behind you. Your knees should never cross over toes when you look down.


30 seconds high knees


3) 15 reps - push-ups
 - Love them - from knees or toes!


30 seconds plank jacks


4) 20 reps - jump lunges (10/leg)
- Be cautious that your knee does not cross over the toe as you bend both legs down on the lunge. 


30 seconds skipping (with or without rope)


5) 15 reps - bent over row (dumbbell/barbell/tubing required)
 - Bend from hips to about 45∘ . Slight bend in the knees to protect the low back. Draw shoulder blades together while bending the elbows slightly by pulling the weights of tubing upward towards chest.


30 seconds burpies


Core
1) Side plank with hip drop (15 second hold & 15 drops/side)
 - resting on forearm and side of feet in a straight side plank. For hip drops - keep body tight while dropping hip toward floor, then lift. 
2) Supine 90° knee - leg drop (10 reps)
 - on back and knees bent in the air. Drop heels towards floor to work lower abs.
3) Supine 90° knee - upper body crunch (10 reps)
 - same position as #2. Keep legs in the air while crunching upper abs.
4) 1-arm dumbbell sit-up (7 reps/side)
 - supine on floor with legs either straight or bent with feet on floor. One arm is holding dumbbell, the other is bent and fingers touching ear. Dumbbell arm is straight in the air and pushes up while completing a full sit-up. Switch sides after reps are complete.

repeat & enjoy the sweat