Ouch! Shin splints are the worst!
Last Sunday, with the mild temperatures finally arriving, I decided to enjoy my long run outdoors. I figured it was about time to take it to the road and hope that my nagging left hip injury (it’s nice and quiet these days) wouldn’t rear its ugly head again. So out I went on a nice 16 k run around the neighbourhood, complete with a few good hills.
Hi everyone,
Hope you’re all enjoying this beautiful day, although it feels more like winter than spring! Don’t despair, warm weather just around the corner…I can feel it! Soon enough we’ll be back on our bikes, putting all our hard work over the winter, to the test. That first ride of the season can be really tough! Facing the wind and hills for the first time after months indoors can definitely force you to dig deep and work hard.
Speaking of working hard, today, I wanted to talk to all of you about building mental toughness into your workouts and learning to battle through all the demons when the body wants to quit. Today, during my spin class, after quite a few quad burning intervals, I could see a few riders losing their focus and consequently, falling back on their intensity. I know it’s difficult to keep going with the same energy and vigour when your legs are burning and feeling as though there’s nothing left but you’d be amazed at how much harder you can push yourself when you tap into a postive mindset. I always think about how grateful I am for my good health and strength and how much I really love to push my body to its limits. I try and focus on the process, the here and now, vs. focusing on how much longer I have to go until the end. Sometimes, I envision myself in a race, and how hard I ned to push to get to the finish line with pride and satisfaction. Now I realize there are going tobe days when the negative voices in your head win out and hey, that happens. Sometimes the body just needs its rest and it’s important to listen to it when you’re just not feeling like you have what it takes to get through the workout with your best effort.
I guess my best piece of advice is to try to approach your workouts with determination, laser focus and above all positive energy. Be grateful for your good health, embrace your body’s strength and abilities and above all us, enjoy every second of it!
Just thought I’d also attach a yummy quinoa salad that I made yesterday. It went really well with my balsamic grilled chicken.
Have a great night!
Mediterranean Quinoa Salad
Ingredients:
1 cup quinoa
2 cups chicken broth
2 bay leaves
I onion, minced
1⁄2 cup grape tomatoes, halved
1⁄2 cup English cucumber, diced
1⁄4 cup feta cheese, crumbled
1⁄4 cup kalamata olives, halved
1⁄4 cup fresh Italian parsley, chopped
2 green onions, minced
Dressing:
2 Tbsp olive oil
1 Tbsp lemon juice
1 tsp honey
2 garlic cloves, minced
1 Tbsp dried oregano
1 Tbsp dijon mustard
salt and pepper, to taste
In a medium-sized pot, combine quinoa, broth and bay leaves. Place over high heat and bring mixture to boil.
Reduce heat to simmer, cover, and cook for approximately 15 – 20 minutes, or until broth has evaporated.
Remove from heat, let stand 10 minutes. Fluff with fork and season with salt and pepper. Let cool.
In a mixing bowl, combine quinoa with vegetables, cheese, olives and onions.
Combine dressing ingredients and pour over salad. Toss well.
Season with salt and pepper.
Hi there!
Hope everyone is enjoying a lovely weekend!
I headed out to the gym this morning after dropping my son off at his early morning hockey practice. I was considering going for a run outside but on second thought, decided instead to log the kms indoors on the treadmill. I guess I’m kinda hesitant about pounding the pavement, because I know my body (specifically, my hips) isn’t nearly as happy on the road as it is on a treadmill. I must say though, that since I began taking a yoga class once a week, my body (hips and all!) has never felt better.
I always knew about the importance of incorporating flexibility training into my overall fitness program, but quite honestly, had never really given it as much focus as I should have. Thankfully, I found a wonderful teacher, (Thanks Jen! Check her out at www.neighbourhoodyoga.com ) who also happens to be one of my spin students, and am loving every minute of it. Everything feels looser, more open and properly aligned. I’ve noticed it especially on my long runs, when my hips and lower back would typically start to nag at me. If you work out regularly, I highly recommend you search out a yoga class. Your body will thank you; I promise!
After my run today (nice 15k) and chest workout, I decided to treat myself to a delicious post-workout breakfast, baked pumpkin spiced oatmeal. Yum!
This recipe yields enough for 1 big serving but you can easily adjust it to serve as many people as you’d like.
Baked Pumpkin Spiced Oatmeal
Ingredients:
1⁄2 cup rolled oats
1⁄4 cup canned pure pumpkin
1 cup unsweetened almond milk (just 30 calories!)
1 Tbsp sweetener (your choice — honey, agave, splenda, stevia..)
1⁄4 tsp pure vanilla extract
1⁄4 tsp each cinnamon and ground ginger
1⁄8 tsp each allspice, dried nutmeg
pinch of salt
Combine ingredients in an oven-proof bowl and bake in 350 degree oven for 30 – 35 minutes.
Enjoy!!
Hi everyone,
Hope you all enjoyed the beautiful weather we had over the weekend. I was debating about going out for a ride on my bike but I chickened out. I hate cycling when I’m cold — my fingers especially, so I decided to wait a few weeks until it’s a bit warmer.