Archive for the ‘Resistance Training’ Category

7:45 AM (at the gym):

Resistance training at the gym: 3 sets, 12-15 reps of each:

  • back extension (15lb barbell in each hand)
  • chest press (70lbs first set)
  • seated row (70lbs)
  • shoulder press (45lbs and 50lbs)
  • assisted pull-ups/tricep dips (2 sets each @ 45lbs)
  • front/side planks (1 each x 60sec)
  • 10 push ups


Temperature: 14° C

Distance run/type: 7.5k / Tempo

Clothes: Capri pants, Lululemon tank top, Adidas outer shell, Asics TrailRunners.

Feeling: Good. I started off a bit cold, and my arms stayed cold for a while, but eventually I warmed up and was glad to be wearing the tank top.


This morning began with a Green Monster (half a banana, 1/4 c strawberries, 2 big handfuls of spinach, 3/4c soy milk) and half an Ezekiel 4:29 English Muffin with 1 tsp almond butter. Delicious, and I managed to get in two servings of by 6:45am – pretty impressive, no?

After I finished up a medium-effort session at the gym, I refueled with half a scoop of protein powder with water, and then enjoyed a mug of Italian Blend coffee with some 2% lactose-free milk. Mmm….

Mid-morning snack:

For lunch, I forgot to bring some of my Kasha (that was not), so I ate a big spinach salad with beets, cucumbers, 1 hard boiled egg, black olives, and fat-free Italian dressing. On the side, I toasted a mini whole wheat bagel and had some jam on it (for lack of having anything else to top my bagel with!).

It actually hit the spot pretty well.

For dessert, I indulged in some more Easter candy:

  • a piece of a raisin and oatmeal cookie
  • 1 cookies and creme egg
  • 4 dark chocolate mini eggs
  • 2 slivers of lindt chocolate (that was once a bunny!)
  • 2 jujubes

Two and a half hours before my run, I had some instant cinnamon oatmeal with some dried blueberries.

I was still hungry, so I ate a date roll rolled in almonds about one hour before my run.

It was a tough run. However, I’m fairly certain that I ran it faster than last week (we did the same route) and I finished it feeling relatively okay. Can’t really complain about that!

After the run, I refueled with half a banana, and a few other goodies when I got home (read: two Balsamic and Basil Triscuits, 4 Whoppers, 4 Robin Eggs, 1 small piece of dark chocolate, 1 jelly candy).

At least I somewhat countered my sweet tooth with the below salad – salad greens, black olives, chickpeas, cucumber, beets, Kasha, Sriracha, and fat-free Italian dressing. I know, it doesn’t look very pretty, but it was refreshing, delicious, and filling so that’s enough for me!


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7:45 AM (at the gym):

3 sets, 12-15 reps of each:

  • chest press (75lbs)
  • seated row (75lbs)
  • shoulder press (50lbs)
  • hip abductor (75lbs outward motion, 95lbs inward motion)
  • assisted tricep dip (50lbs, then 40lbs)
  • bicep curls (30lbs barbell)


I wasn’t on my best behaviour today. I didn’t even photograph all the evidence of my shameful “treats galore” day.

I began my day well enough though with the breakfast cookie that I made last night. It was delicious and surprisingly sweet. I think that must have been a result of the banana and chocolate protein powder. Definitely a serious contender for a regular breakfast spot – maybe weekly?

I was in a big rush this morning because I spent a bit more time than usual scouring the internet for reasons I will explain shortly. Needless to say, lunch was not packed, nor was protein powder for an after RT refuel drink. Therefore, I indulged in a small carton of chocolate milk, followed by a Belgian Chocolate coffee from Second Cup after my work out. I wasn’t complaining just now.

Mid-morning snack was one white cheddar rice cake, and one puffed spelt thin cake.

Lunch was a mish-mash of different items from the salad bar at Longo’s. I tried my hardest to get light items (I filled more than half of it with spring mix leafy greens and yet this salad was still much more than I expected it would be). Longo’s should really stop putting out so many delicious salads that I feel the need to try. At the end of the day (or my lunch), my stomach was satisfied as were my taste buds so I guess I can live with the fact that my salad that probably cost just as much as my combined lunches from the past three days did.

I decided to have some dark chocolate for dessert.

My guilty conscience caused me to follow that up with some baby carrots.

You may have noticed that my pictures from yesterday’s post were from two different sources. That’s because I accidentally dropped my iphone into a bowl filled with water in my kitchen sink. Apparently I’m not very good in a crisis, because as soon as I scooped my phone out, I wiped as much water off as I could, frantically started testing the phone, and just left it on all night thinking that the water behind the camera lens was probably not a big deal and would be gone within a few hours. By morning, when I saw that it was still there, I really started to panic. I spent a considerable amount of time after my breakfast looking for things that I could do to try to fix my phone. I ended up reading some recommendations about using rice to help suck out the moisture inside the phone so that’s what I did. It sounded funny but it was better than doing nothing. By the end of the work day, the water had vanished. It seems like my phone is in perfect working order, but I guess only time will tell.

I should point out that the below picture depicts some jujubes that I ate before I realized that my phone was okay. Clearly I was very stressed and not in the right mind frame otherwise I would have exercised better restraint. I don’t want to talk about fact that I actually had a second helping of jujubes and a vanilla girl guide cookie that I didn’t photograph.


I managed to go through a whole box of spring mix salad greens by mid week and I was starving when I got home which so I knew I didn’t want to wait long to eat dinner. I should run out of spring mix salad more often because my dinner was fabulous thanks to my pumpernickel egg sandwich.

Pumpernickel Egg and Black Olive Sandwich

You will need:

  • 1 egg
  • A few black olives
  • Lots of dried dill
  • Italian seasoning (or your favourite herbs/spices when cooking eggs)
  • Dash of salt
  • Sriracha
  • Green Salsa
  • Baby Spinach
  • 2 slices of Pumpernickel bread (or your favourite bread)

Beat the egg in a bowl and toss in black olives, dill, Italian seasoning, and salt. Cook the egg in a small omlette-sized non-stick pan until done. Cut into four pieces and layer the egg onto one slice of toasted bread. Add Sriracha, green salsa, and baby spinach. Try to simultaneously enjoy the sandwich and marvel at the fact that it took you less than 10 minutes to make something this tasty.

On the side, I grilled some asparagus and red peppers in my cast iron grill until both vegetables were tender. I decided that throwing some green salsa on my vegetables would probably be a good thing. I was correct. Don’t worry, I also thoroughly enjoyed those baby carrots that are hiding in the corner.

For the rest of the evening, I’ll likely snack on some dried fruit along a few steaming mugs of tea. Tomorrow is Friday which also equals rest day and (I’m a little too excited about this) I’m going to try Ethiopian food for the first time! I predict a very happy and full Alison by end of day tomorrow. Will keep you posted.

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7:45 AM (at the gym):

Resistance training at the gym: 2 sets, 12-15 reps of each:

  • lunges (20 each side)
  • chest press (70lbs first set, 75lbs second set)
  • seated row (70lbs)
  • shoulder press (45lbs and 50lbs)
  • assisted pull-ups/tricep dips (2 sets each @ 55lbs)
  • front/side planks (2 sets of each x 60sec)

6:30 PM:

Temperature: 10° C

Distance run/type: 7K (plus 2.5K warm up & cool down)/tempo

Clothes: Capri pants, Lululemon tank top, Adidas outer layer, Asics TrailRunners.

Feeling: So-so – I wore my jacket for the first 1K or so because it felt a bit cold, but I ended up overheating so I took it off – and then I felt slightly cold for the next 2K or so until I finally warmed up. Next time, I would consider wearing a t-shirt instead of a tank top.


Note: my regular digital camera finally kicked the bucket yesterday so I will have to make do with my iphone camera until I get a replacement digital camera.

This morning, I decided to experiment with replacing my usual cereal breakfast with a Green Monster which included:

  • 3/4 cups soy milk
  • 2 big handfuls of raw baby spinach
  • 1/2 frozen banana
  • 1/2 cup frozen strawberries
  • 1/2 scoop chocolate protein powder

While delicious, I still felt like I needed to eat something solid so I toasted up one mini bagel and slathered on a thin layer of almond butter.

Before work, I headed to the gym to do some Resistance training. I felt pretty good, but I’m not sure if I pushed myself to my capacity so I might try to increase the intensity next week. I’m always nervous about going too far and injuring myself… but I want to make the best of the time that I do spend at the gym as well.

I finished up my workout with 1/2 scoop protein powder and water.

Then I rewarded myself with a mug of Noisette coffee from Timothy’s lactose free skim milk. When I got to work, I ate a container of fat-free yogurt. Just for the record, I’m finding this dessert yogurt absolutely delicious! The lemon parfait (pictured below) is very yummy.

For lunch, I had the fish that I grilled/baked last night, along with a giant leafy green salad with red peppers, cucumbers, and 1/2 cup of curry rice with peas. The first was perfect! I suspect it would have tasted even better if I had eaten it right out of the oven because there would still have been a crust on one side of the fish. Oh well, it was still really tasty.

Thanks to Easter candy sales, I opened a package of candies that I picked up from Shoppers last night and shared the rest with my coworkers – the majority of the candies were gone within hours!

At around 4pm, my stomach started growling and I thought I’d try fueling myself before tonight’s run with a wheat ‘n honey bagel, double toasted with butter and cheddar cheese. While delicious, it didn’t quite taste as good as the 12-grain toasted bagel with butter and cheddar cheese that I had from Cafe Supreme two weeks ago. Unfortunately, I did not feel very energetic during my 7k run later that night. In fact, I was huffing and puffing for the first 3K, feeling incredibly out of shape. When I finally felt warmed up enough to stop panting loudly as I ran, I was already on my way back to the finish. Next time I may experiment with something a little more refined like a sesame seed bagel. Or, I may just stick with having a sports gel before the run. I just don’t want to become dependent on gels if I don’t have to!

After we got back to the store, I continued running at an LSD pace to cool down. I ended up stopping at the Longo’s near Yonge and Bloor and picked up a banana as some recovery food until I could get home for a proper dinner.

While waiting for my eggs to cook, I snacked on three (yes, there are only two pictured below) Balsamic Vinegar and Basil Triscuits and about 25g of Wakame salad.

Dinner was another big salad with salad greens, red peppers, cucumbers, curry rice and peas, 1 hard-boiled egg, italian fat-free salad dressing and some Sriracha (aka “Rooster Sauce”) sauce.

Evening snack consisted of some baby carrots, one dried organic fig, and about 2-3 cups of air popped popcorn.

I am not really looking forward to hills tomorrow – we’re onto 6/7 hill repeats and it looks like it is supposed to rain. I’m keeping my fingers crossed that the rain miraculously disappears during the 2 hour window period of training.

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7:45 AM (at the gym):

Resistance training at the gym: 2 sets, 12-15 reps of each:

  • hip abductor (70lbs outward motion, 90lbs inward motion)
  • chest press (70lbs)
  • seated row (70lbs)
  • shoulder press (45lbs and 50lbs)
  • front planks (2 x 90sec)

7 PM:

Temperature: 9-11° C

Distance run/type: 6K (plus 2K cool down)/tempo

Clothes: Capri pants, Lululemon tank top, Adidas outer layer, Asics TrailRunners.

Feeling: Great – I wore my jacket for the first 3K or so because I wanted to play it safe in case I was cold, but after I took off my outer layer, it felt perfect.


I almost didn’t wake up this morning. I’m really falling behind on my sleep and I really need to make an effort to catch up on lost sleep this weekend if possible. Since I went to the gym yesterday to do some RT, I briefly considered skipping this morning’s session (it’s amazing how much debate can occur in the early hours of the morning) but I didn’t want to open the door to making excuses to miss scheduled work outs. So I started my day with the usual (plus a bit of some Banana Nut Muslix cereal that has now been added into “the mix”) – Kashi Go Lean/Go Lean Crunch, Fibre 1 and Banana nut Muslix cereal with chunky natural peanut butter and strawberries with organic unsweetened soy milk.

When I got to work, I had a container of yogurt and a mini bagel toasted with some cheddar cheese. The purpose of the eraser in the picture is to illustrate just how tiny these bagels are. They are seriously the best thing in the bread world since sliced bread – it seems that my cheese obsession continues….

For lunch, I had another delicious salad (getting hooked on these!) with Olive and Dill basmati rice, chopped apple, chopped grilled chicken, black olives, and mixed salad greens. I’ve also discovered a great way to transport salad dressing to work without ruining your salad (or buying a fancy salad plastic container: put them in little plastic bags (shown in picture below) that you can buy in bulk from the dollar store. This helps you to portion the amount of dressing that you want to bring, and keeps your salad crisp and fresh until you are ready to eat it!

My mid-afternoon snacks consisted of a few Ritz mini smores, a few crackers, and two cookies ‘n cream hershey easter eggs. At around 4, I had another container of yogurt and a mini toasted bagel with cheddar cheese.

I was actually able to make it to the clinic talk tonight, and I’m really glad I did because it was on Biomechanics, and I missed that talk last clinic. I learned a lot about what proper form should be in theory, and I’m pretty sure I break most of those general rules of thumb. *sigh* During our tempo run, I decided to try correcting some of the things that I was guilty of falling short of – but that all went down the drain when I mistakenly went out too hard and fast during the first half of the run, and struggled throughout almost the entire second half of the uphill run back. I finished feeling completely used up – I suppose that’s probably a good thing because tempo runs are supposed to be difficult, right?

I wasn’t in the mood for anything too heavy, so I had another salad for dinner tonight. This time, I included cucumber, olive and dill basmati rice, goat cheese, and smoked salmon on salad greens with an italian salad dressing. Delicious, delicious, delicious!

I was still feeling a little sorry for my running miscalculation, that I ended up snacking on some multigrain waffle pretzels, ketchup crispy minis, and one organic dried fig. I’m a little more stuffed than I’m comfortable with, but hopefully my body will thank me for the surplus of carbs when I’m struggling through hill training tomorrow!

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Last night I signed up for the A Midsummer Night’s Run before I went to sleep. It was my favourite race last year (sorry to cheat on you, Scotiabank), mostly because the race itself had this great intimate feel to it, the technical shirts we got were really cute, and I loved my purple and pink medal. I also felt really great throughout the race, and it got me really excited for my Scotiabank goal race. When I got the email reminding me to sign up, I didn’t hesitate. If I know that I want to run a race, it just makes sense to me to sign up for it and save some money. If things change later on, there’s always the option to sell my bib, but otherwise, I’ve spent less than I expected and I don’t have to stress about signing up before it’s too late. Done!

This morning, I had every intention of making another bowl of Red River hot cereal, but I was impatient to start my day (and also hungry), so I went for my go-to bowl of Kashi cereal. This time I mixed in some Fibre 1 cereal as well, because I want stretch out the remaining Kashi cereal that I have left. Since I was out of strawberries, but I still wanted to add something sweet in my cereal, I chopped up some dried cherries and added them into my cereal. It was perfect!

A few hours later, I headed out to the gym, where I worked on my lower and upper body. I probably should have done some core exercises too, but I wasn’t feeling it and it took me an hour to get through the various machines. I did two sets of 12-15 reps on the following macines:

  • leg extension (60lbs)
  • hamstring exercise (70lbs)
  • hip abductor (70lbs outward motion, 90lbs inward motion)
  • chest press (65lbs)
  • seated row (70lbs)
  • shoulder press (45lbs and 50lbs)
  • pull-ups (60lbs assistance)
  • tricep dips (50 lbs assistance)

After that, I went to the grocery store that’s within the same building, and picked up tons of goodies for myself. I’ve been craving smoked salmon for weeks, so I finally decided to indulge myself and pick some up for my lunch today. On my way home, I ate a banana and a dried fig to tide me over. Lunch consisted of cucumber, baby carrots, and two mini whole wheat bagels toasted – one with herb cream cheese, smoked salmon and dill, and the other with some aged yellow cheddar cheese.

I also picked up another box of peppermint, ginger, and fennel seed tea, so I had two huge mugs of that as well on the side.

A few hours later, I snacked on half a cup of green tea vanilla yogurt, some Sweet Chili crispy minis, and a few Sweet Chili Triscuit Thin Crisps. You might have noticed by now that I will pretty much eat anything with a Sweet Chili flavour.

Tonight, I’m celebrating a close friend’s birthday and the hope is that I’ll be able to make it to tomorrow’s 8:30 LSD run. Will keep you posted. Happy Saturday, everyone!

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The plan for this morning was to do some resistance training at the gym, so I began it with old faithful: a Kashi Go Lean/Go Lean Crunch cereal mix with strawberries, natural chunky peanut butter, and original rice milk. To drink was several cups of warm water and lemon. It may seem boring, but it always tides me over well in the mornings before lunch. Usually I only need to eat a cup of yogurt or have a few rice cakes mid-morning before lunch, if I’m hungry.

I’ve been getting to the gym later for the past little while than I used to, which has resulted in me having to cut my workouts a bit short before work. Normally, I try to be in the gym and warming up by 7:30, but lately it’s been closer to 7:45-8:00. After a quick 5 minute warm up on a recumbent bike, I did 2 sets that worked each of the following: lower back extension with two 12 lbs dumbells, leg press (195 lbs), 20 lunges (on each side), chest press (65 lbs), shoulder press (one set at 45lbs, one set at 50lbs), chest row (one at 70lbs, one at 75lbs), hip abductor (80lbs for the one you move out with and 100lbs for the one where you move in). After I was finished with my weights, I did some planks and stretches. Since I’m only at the gym doing RT twice a week, I stopped splitting my workouts and I try to do a full body work out instead. When I was at the gym three or four times a week, I’d focus much more heavily on my upper body and back one day, and my lower body and abs the next.

When I got to work, my coworkers reminded me that it was Free Pastry Day at Starbucks. Exciting! We debated exactly which items would be free on the way to there, and we were all delighted to discover that it was *everything* in the display. My coworkers got the less-guilty reduced-fat banana chocolate chip coffee cake – one of my regular favourites if I buy a baked good at Starbucks) but I indulged and finally allowed myself to order one of their gorgeous cupcakes that I’ve been eyeing ever since they started carrying them.

Mid-morning snack was a container of strawberry yogurt and a generous handful of BBQ rice chips (it’s a bit of a dangerous snack for me because I can eat an entire bag if I’m not careful!).

I was really busy this afternoon, so I grabbed lunch at the Sushi Shop in the base of my building. It was a bit pricey but worth every bite. I love sushi, and I particularly love their brown rice sushi combinations.

The afternoon went by in a bit of a blur – I had a little sample of the free chocolate cupcake with cream cheese ice cream from Starbucks (got it for free thanks to their Free Pastry Day promotion), which was delicious! I also snacked on an apple and a few Crispy Tortillaz before I headed out to an off-site work meeting for the evening.

Dinner was grilled chicken with mango, rice pilaf, a pumpernickel dinner bun with butter, steamed vegetables, and some cookies for dessert. I asked the host what he was going to do with the leftover food and he said he would probably throw it up, so I asked him to pack some up for me to take home. He ended up packing up some chicken, garden salad, and rice which I split with another coworker. This is exciting – grilled chicken is something that you can pretty much add to anything so I’m going to have fun experimenting with different ways to cook and eat that chicken. Pictures of these experiments will likely follow.

I’ve also been working on bringing over some of the old recipes that I posted on my first food blog experiment. I was having too much trouble working the old journal system that I was using, and I’m finding this one so much easier to use so I’m definitely a WordPress convert at the moment. So if you see recipe-only posts, that’s why. Until I get through the backlog of recipes/pictures on my computer, they’ll probably continue popping up for a while. 🙂

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