March 30 Workout

Yesterday I took a jog outside around Greenlake and it felt so good! It was the perfect weather; overcast with a breeze but not too cold. I am very picky when it comes to the perfect running temperature.

Anywho, today I went to the gym and did a bis and tris workout with 30 minutes of cardio at the end!

Here it is! 🙂

DB bicep curls 3*12

DB hammer curls 3*12

Cable curls 3*12

Triceps dips on bench 3*12

Triceps extensions 3*12

And I ended with 15 minutes on the stair climber and 15 minutes on the elliptical! While I was doing my cardio I read this book…

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It is so good and I am in love! But after doing my arm workout it was hard to turn the pages 😉

After my workout I ate my favourite post-workout snack accompanied by a blended soy latte with vanilla stevia drops added into it! Delicious!

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It really hits the spot.

Not only is it important to fuel yourself properly after training, but it is extremely important to start the day off with the right fuel and nutrients! I have been loving this breakfast —>

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Plain greek yogurt with strawberries and pumpkin flax granola! I also add in a few drops of liquid vanilla stevia to add some flavor to the yogurt. It is oh so good.

Make today great! ❤

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Lake Wenatchee

I love camping, it is one of my favourite things to do! My main squeeze and I have been slowly adding items to our backpacking supplies list and we have almost everything! The only thing that I need is a sleeping bag and a sleeping pad. I use to think that sleeping pads weren’t important…but I have learned first hand that they are.

This past weekend my friend and I made our way over to Lake Wenatchee! It was the end of our spring break and we figured that we had to do something besides just work! We looked up a campsite and when we got there nobody was there except for us! Plus the campsite was free!

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It was pretty fun to go by ourselves and explore! After we set up our tent we went for a hike that we saw on our way to the campsite! The hike was pretty short, probably 1.5 miles, and lead up to Hidden Lake; it was sure pretty!

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And we were pretty proud of the fire that we made…

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When we put up the tent we decided not to put up the overhead thing because we didn’t think it was going to rain…never assume this if you are in Washington! While we were still sitting around the fire it started raining and we had to quickly put everything away and put the overhead fly on the tent. We moved pretty quickly! And then the storm hit. It was raining and so windy! Plus we were right by the water and it was loud the entire night. It probably wasn’t the best idea to put our tent by the water…

When I woke up my sleeping bag was wet…plus I didn’t have a sleeping pad or a pillow and I was not comfortable! Needless to say we were both pretty exhausted and we hit up Starbucks in Leavenworth…

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We may have failed at camping, but it was a lot of fun and that’s all that matters! And everything that we saw was beautiful! Also, the mountain across from the tent did not have snow on it the day before…thank you, storm.

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Overall, it was a great weekend.

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Have a great day! ❤

Body Image

My main squeeze has been gone visiting his grandparents in Florida for the past few days (lucky him, I know), so I’ve been trying to fill my free time!

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I babysit for one of my customers at Microsoft and they have the cutest dog ever! The best part is that they let me take their dog on runs! Her name is Kiera and she is the best running partner. Running + dogs? YES PLEASE! I can’t wait until I can have a dog of my own!

I tried taking a picture of myself and Kiera but it was pretty atrocious, so I’ll spare you.

I’ve also been running with my human running partner, Emily. We are running 3 races during these next 9 weeks so we’ve got to bump our running into gear again. In May we are doing a 5k, a 12k, and another half marathon in June! Today we ran Discovery Park…who wouldn’t want to run up to this beautiful site?

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And last but not least, one of my best friends from Bellingham is coming to visit me tomorrow!! I am so excited to see this beautiful soul and spend some much needed time together!

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And on a more serious note, before I let you go for the night, I’m going to talk a little bit more about body image. It is so important to love your body at any stage that it’s in; I’m still learning to do that. Everyday is a little bit different, some are harder than others. I’ve been really trying to focus on what I like rather than what I don’t.

I used to tell myself that magazine covers and commercials didn’t influence how I thought about myself, but how can they not? Seeing flawless women all day long that are photo shopped and airbrushed does change the way girls view themselves, including myself. However, one thing that is really amazing that I’ve been seeing lately, is the change in women that are being portrayed. Fit and healthy is becoming popular and inspirational women are being put on the covers of those popular magazines.

Maybe I’ll talk more about this another time, it’s just a quick thought before I hit the sack!

Goodnight, World!

xoxo

Shan ❤

Leg Day!

I’m posting my workout that I did yesterday because it pretty much destroyed my legs.

First off, this is one of my most prized possessions. I use it to track my heart rate while I workout and it tells me how many calories I burn! It’s so awesome!

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Workout:

Barbell Squats 1×15, 3×10, 1×6

Plie dumbbell squats 3×20

Leg Extensions 3×20

Lying Leg Press 3×20

Walking Lunges 2×20

Calf Raises 3×20

I then ended the workout with 15 minutes on the stairclimber! This is my setup whenever I do cardio. I love reading, it makes the time fly!

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I was trying to take a picture of one my exercises…and the flash on my camera went off. It was embarrassing…and blurry because I instantly threw the camera in my lap.

I hope that you all have a great Monday!

Stress

Isn’t stress weird? Everybody stresses out about different things and it effects us all differently too. When I get stressed out I get the feeling of butterflies throughout my whole body and I feel dizzy. It will hit me randomly, too. I will be doing something, like making dinner, and then think about something that I need to do and I am automatically stressed out for the remainder of the night. It is so important to know what causes your stress and how to effectively handle it. Maybe you like journeling, going for a walk, exercising, talking it out, or baking! I personally like exercising and talking it out. If I keep my feelings bottled up, I will probably end up crying uncontrollably at some point…no joke. Sleep is also insanely important! I know that I don’t get enough sleep during the week and I can tell by Thursday I am running on empty. Sleep is so important and it’s something that I personally need to work on! It effects so many things!

Anywho, on a less serious note here is a picture of the cutest dog in the world that one of my customers brought in!

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And here is a picture of the beautiful latte I made yesterday morning. One of the things I like about being a barista is doing latte art! It makes work a tad more fun!

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And last but not least…it is officially spring break! My friend and I celebrated by going out getting the best treat in the world, FROYO!! 11077888_932178863480657_1656344788_n

Have a wonderful Satuday! I am off to the gym and to run some errands!

WOTD –> Workout of the Day!

Today was back day for me! I personally love working my back because seated rows and lat pulls are up there in my all time favourite lifts!

And just for your pleasure, a picture of me post workout; sweaty and all! My favourite sbux drink of all time and my post workout meal! (1 cup brown rice, 4 oz chicken, and veggies!)

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Weights:

3×20 wide grip lat pulls

3×20 close grip lat pulls

3×15 seated cable rows

3×15 reverse back flyes

3×15 one arm db rows

Cardio:

Sprints on the treadmill 30 second sprint, 30 second jog for 15 minutes

Core:

:45 plank

:45 side plank (both sides)

20 leg lifts

60 bicycles

60 russian twists

Looking Forward

Often I find myself looking forward to tomorrow, Friday, when I graduate, when I lose 10    pounds, etcetera, etcetra, etcetra. Why do we always look to the future rather than living in the present? Of course it is always fun to be excited for what the future holds but it is also important to be okay with the now. Take everyday and be grateful for it. I always find myself thinking, “I’ll be happy when I finally weigh x amount of pounds.” But it is amazing what my body can do, I should be happy with and love it at all stages. I can run 13.1 miles, lift weights, and hike so why am I worried about a little number on the scale? I am lucky to have a body that allows me to do the things that I love. I have hiked up some pretty beautiful trails, I have seen some pretty incredible scenery on my runs, and I have become stronger from lifting weights. When I look back on my life when I am 80 years old I don’t want to think about how much time I wasted talking down to myself. I want to live each day the way I love living; eating healthy, whole foods, exercising, reading, spending time with my friends and boyfriend. If I ever see the number on the scale that I want to be, then that will be great. But I will not live each day longing for the day that I hit that number. There is more to life than the number on the scale.

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Living

2013-07-11 15.02.59 2013-07-11 15.22.57Today my friend and I went to Starbucks to get in some much needed study time. While we were there we were chatting about all of the upcoming assignments that we needed to finish, which created some unneeded stress. A little while later, these two little girls came up to where we were sitting and sat across from where we were. From there, they proceeded to stare at us with their big brown eyes. The next 20 minutes consisted of chatter between two 4 year olds and two twenty year olds about princesses, dogs, puddle jumping, mice, and Frozen. One of the little girls bent forward during our conversation and drank straight from my friends water and then proceeded to pull coins out from her boot telling us that, “these are my coins that I took from my mom’s wallet.”

This 20 minute span of time made my entire day. Children have a way of putting a smile on your face. They are brutally honest, yet are full of a love and kindness that I wish everybody in the world had. They walk around with little to worry about, always asking for more and always looking up at the people around them. In a world where there are so many things that can put a frown on your face, it’s hard to remember all of the things that can make us smile, too. These two small people reminded me that even though my life seems hard at times, I have a lot to be grateful for and I should never forget to smile.

❤ Have a good night!

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Taking Rest Days :)

Today I did something I never do.

11033088_926088617423015_898386692_oI skipped a workout. This is very unlike me. But sometimes you just have to listen to your body, and my body was telling me to sleep! I got home from teaching a lesson to third graders, graded some papers and then promptly fell asleep at 5:45 pm. My pillow and blanket from heaven (those sheep blankets from CostCo…you know what I’m talking about!) were just calling my name!

But something that I struggle with, and I’m sure other people to do, is being okay with taking rest days. I used to workout 7 days a week and feel awful about myself if I took a rest day. Now I’m realizing that it is important to allow time for your body to recover. Over exertion results in injury, and who wants to get hurt?! Not me!! I’ve also found that when I listen to my body and take days off when I need them, my workouts are 10x better! I’d rather allow my body to rest then go to the gym and have a lame sauce workout.

So, remember to take days off and listen to your body!

Hello There!

I feel as though this is a first encounter, and it is awkward like most first encounters that I have. I feel weird explaining everything that I like and why I am starting this blog so I am going to go ahead and start my first post with a little story. Which is what I usually do upon meeting new people.

(But first, an awkward photo of me drinking my favourite drink from Sbux)

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Last Wednesday I went to the gym after work like I usually do and was lifting weights. I was doing some sort of exercise with a barbell and when I was finished using it I walked over to the rack to put it back. When I got there I realized that the only spot that was left on the rack was quite high…so I stood there, contemplating my ability to lift the barbell over my head to rerack it. As I was standing there, staring at the rack, a man came up to me, took my weight from me, and put it on the rack. This was very nice of him…until he looked at me and said, “This is heavy for you.” Now, some might not think anything of this comment, but it sure chapped my khakis. So I turned to him, looked him in the eye and said, “No, I am strong. Thank you.”

And I continued on with my workout.

I am not strong for a girl. I am just strong. And so are you 🙂