Fitness Love: Vega Sport Pre-Workout Energizer

Energy Drinks have always been a weakness for me. I don't have a lot of energy from being anaemic (not enough iron in my body), so I usually require a little boost before I workout. I used to grab an energy drink on my way to the gym from a corner store. I knew it was very bad for me but I just needed something so I wasn't dragging through my run. Everything changed when I found Vega Sport - Pre-Workout Energizer. 

I'll admit I was a little doubtful if it would give me the same energy as a Rockstar or Red Bull. Luckily I was wrong and it actually was tremendously better than the "others". It comes in a small package that is handy to carry around in your purse or gym bag. Throw a couple in your car and all you have to do is add it to water. No more empty cans in my car either - bonus! I made sure to drink it 20 minutes before my workout and I could feel the change in my body. There was no energy spike and then crashing. It's a gradual energy increase that is perfect for exercising. I love that it doesn't over stimulate your body either. When I drank Rockstar my speech actually became slurred, it was scary! With Vega Sport there's no caffeine headaches and I never have trouble getting to sleep at night when I work out in the afternoon/evening.

My two cousins who are both teenage boys, play a lot of sports. I always hated them seeing me drink an energy drink when I would preach to them to stay away from it. After my cousins hockey game the other weekend I gave him one of the Vega Sport packages to try out. The next day I got a text (rarely happens lol) saying "I love this stuff! and where can I get more?". This cousin is 16 years old and is devoted to a healthy body and fitness. He said he couldn't believe the energy it gave him and he was able to achieve a full workout session at the gym and all while never losing his endurance.

My Rating:  5 STARS

Benefits of Vega Sport Pre-Workout Energizer

• Instant energy and slow burning fuel
• No crashing!
• Organic sprouted brown rice syrup enters the blood stream quickly (due to high GI index) and gives you instant energy.
• Organic palm nectar provides slow released energy (due to low GI index) = no spike no crash
• Convenient packages
• Two flavors: Acai Berry and Lemon Lime
• Tastes similar to a berry or lime iced tea
• Equal or less in price to other energy drinks
• It's a blend of 13 plant-based ingredients

Do you require an energy drink before you workout? Or do you enjoy having one every once in a while?

I'm curious to know how you build up your energy before exercising.
-Michelle

I won I won! : Trip To Cuba

I'm baaack! I took some time away from my computer and the internet while I was on my stay-cation. I'm happy to be back and get back into providing health tips and stories.

The Announcement in the newspaper.

While I was on my stay-cation I got some exciting news... I won a trip to Cuba! Can you believe it? I couldn't! I had entered a contest through 24hr newspaper to win an all inclusive trip. I had totally forgot about entering. I was driving along in my car and missed a call, so I checked my voice mail once I stopped and was listening to the lady from the paper talking about how I won a contest. All I could think was "oh that's cool, I probably won a gift card to a restaurant or something". She didn't mention that it was a trip to Cuba till the end of the message, just slipped that in at the end. I started freaking out by myself in the car. People around me thought I was crazy. I instantly called the newspaper back and claimed my prize. We are able to travel whenever we would like and the travel agent is calling us this week to book the trip. The prize includes: flight, 7 night accommodation at the all inclusive - 5 star resort, Sandals Royal Hicacos (Varadero).  Scott and I can't wait to go. We have been wanting to get away for over a year now.

My hot chef in the kitchen, celery rose, sunset and hockey - perfect combo!

During my time off we had the pleasure of celebrating Thanksgiving at Scott's parents house and the food was excellent! Stuffing, sweet potato casserole, broccoli and cauliflower gratin, all were yummy. The weather was mostly sunny during my time off and I was able to relax and enjoy the beautiful sunsets from our condo. I was also able to catch a hockey game that my cousin was playing in.

All in all it was a great time off and I was able to rejuvenate and prepare for the upcoming busy months. I also had a chance to try out the Vega Sport Pre-Workout Energizer and I'll be posting my review of it this week - stay tuned!

Hope you all have a wonderful week!
-Michelle

Fitness Love : Nike Plus & Free Run - Running Shoe

I'm a huge gadget/techy geek at heart and I love finding the best app for anything.

Nike Free Run - LiveStrong Edition

I've had Nike Free Runs for a couple years now and I LOVE them! I never bothered to get the sensor to go in them to connect to my Iphone as I wasn't really into running for a while because of my problems with my back. Just in the past year my back has gotten tremendously stronger and it was time to start amping up my runs. It was also time to get my geek on!

Last week I went out and bought my Nike sensor and an arm band for my runs and hikes. Scott and I headed up for a hike/run at Buntzen and it was awesome to finally see our distance, speed and calories burned. It also got us reved up to push ourselves a little harder. The next time we went out we ended up doing 11km and accomplishing some major hills. This past Tuesday we were ready to beat our 1st time - Oh we nailed it! Our competitive nature has kicked in.

This app has got us wanting to get out more often, try new routes and push ourselves. I highly recommend it to anyone who is looking for a workout app. It's interactive, you can see your results online and compare your efforts to the community.
 

Left: Large Hike Run - Right: Trail Run (time to beat)


Has anyone tried the Nike Fuel Band? I'm going to be downloading the running app tonight but afraid that it won't work while I'm running the trails that is out of cellular signal.

-Michelle

Weekend Warm-Up : Head in the Game

Happy Weekend! Happy Friday first of all!

I havent't kept up to my usual quota of blog posts for this week but you might just understand due to my last post. My head is slowly getting back in the game and my focus has shifted a tiny bit. I want to help people be aware of all the possible chemicals and processed ingredients that they may be feeding their bodies on a daily basis. The best way to avoid these pesky toxins from your body is eating a diet full of fresh fruit, fresh veggies and fresh seafood (or organic meat). I'll be doing a post coming up on how to navigate the grocery stores to avoid common unhealthy choices.

I'll admit that I don't usually go for the Organic Fruits and Veggies but that is my latest goal. I know that eating foods covered with pesticides and chemicals is no good for my body or yours. This is just another way to avoid cancer cells developing our bodies. Have you heard of the dirty dozen? It's the list of fruits and veggies to always buy organic and the ones that are low in pesticides. Here's a convenient way to remember.


img source



Here are my interesting finds from around the web this week:

• Heading to a BBQ and need a healthy dip? Avocado Hummus or 5 Layer Greek Dip will do the trick.
• Educate and Donate to F*ck Cancer. Hey and maybe get the cool T-Shirt too.
• 6 Core Strengthening Exercises using a ball.
• 5 Life Lessons from Olympians. Very inspirational! I can't get enough of the Olympics.

Have a wonderful weekend!

-Michelle

Weekend Warm-Up : Olympics Time! London 2012

Happy Friday!

Hope you all had a great week. I just came back from an awesome 4k run with the dog this morning. I decided to take today off from "normal work" and have a day to myself. After my run I had a delicious Natural Vega Energizing smoothie filled with some banana slices, strawberries, almond milk, water and chia seeds. It hit the spot! Last night my BF made a delicious healthy salmon cake (recipe to come). It's very healthy and I have to say it's the best one I've ever tried.

Today is the start of the Olympics and I am super stoked to cheer on all the athletes. Seeing an Olympic event live is on my bucket list. I hope to watch a Summer Olympic event one day. We were lucky enough to have the Winter Olympics here in Vancouver back in 2010 and the vibe that swam through the city was the most thrilling feeling. Every person you met on the street had a smile on their face and excited to tell you their story. The pride that overflowed from Canadians and all countries was incredible to witness.

Cheers to all the athletes of 2012 and good luck! What a vigorous journey it must be to get to the Olympics and so overwhelming to finally to be there and compete.

My favourite finds of the week:

I'm a sucker for infographs and I love this one on the benefits of Apple Cider Vinegar to your health

Tomorrow we are heading to the beach to watch these Fireworks

Feeling the heat? Need to cool off? Cool off with Super Foods

I freaked out when I saw this recipe. A healthy alternative for my ice cream addiction.

One of my favourite photographers - amazing color

Have a wonderful weekend!
-Michelle

My Fitness Love: Pilates for Your Abs

Mid-week and it's my Thursday. I have this Friday off and I'm going put it to good use. I'm thinking of doing lots of outdoor activities to take advantage of this sunshine that doesn't stay around here too long.

Angi Green image via

 This week I've come across a couple articles and women who have inspired me to think about a "big goal" to tackle. I'm going to be completely honest with you : I've never made a huge fitness goal before. I've made goals to lose a couple pounds or get ready for a vacation. I've never REALLY pushed myself. I'm trying to think of something I can do that will motivate me to push it. In the mean time I'm on a mission to get my abs and body looking similar to Angi Greene's. The picture featured to the left is the image that inspired me this week. I know I can do this and have seen my body been close to looking like this before. To me she symbolizes health and strength.

I'm debating taking pictures to track my progress and be accountable. This also... I've never done. What do you guys think of the idea of me tracking my progress through photos?

To achieve these abs I've decided to make a couple changes to my diet. I was noticing that my body was taking too long to bounce back after having a drink (or maybe 2). My body was becoming too dehydrated and having to restart the whole process to get my body to feeling amazing was becoming stupid. I've decided to only have my "couple drinks" one day on the weekend, if I even do decide to have one. If I do decide to have a drink during the week I will only have a glass of red wine (soak in those antioxidants). I have already noticed a huge difference with not having that extra drink during the week.

I've also eliminated any diet pop from my diet. The truth comes out... I enjoyed having a diet pop every once in a while. No more for me. It's clean, lean and mean here now.

So on to abs and core talk... my favourite ab exercises that I've tried over the years is by far, Pilates or modified Pilates! It's incredible how quickly your body responds to the pilates moves for your core (power house).

I first learned Pilates core moves from a DVD I purchased. It was part of the "10 minute Solution" series. It was a great place to learn the basics and in a week I could notice a difference. I've adapted over the years adding a few different moves in my ABs Routine.

I'll share my more intense Pilates Ab Workout in another post.

My Top 3 Pilates Exercises for Your Abs/Core :

1. The Criss Cross : Similar to doing a bicycle crunch but once you do 3 motions of the bicycle you hold your left elbow to your right knee and raise your straight left leg (with pointed toes) from the floor to above your hips (point toes to ceiling). Repeat for the other side.
2. The Tummy Tuck: Starting from a plank position you bring your left knee to your right elbow across your body and return to plank. Repeat on the other side for 20 times (10 for each side).
3. The 100: start with laying on the floor. Bring legs together and straight up to a 45 degree angle. With your arms beside your side, reach towards your feet with a 45 degree angle also. Bring your shoulders off the floor and head lifted up. Pump your arms up and down for a 100 times. You can do them in sets of 10 going with your breath.

 What ab exercise is a staple in your routine?
-Michelle

#WIAW Series - Fitness Theme

I've joined the "What I Ate Wednesday" #WIAW series created by Peas and Crayons.
 


The theme for July is too focus not only on the healthy food but what your fitness focus is. So here is my #WIAW for July 18th (yea yea it's Thursday now but hey... better late than never).

Breakfast: Strawberry, mango, banana smoothie. Added one scoop of Vega Natural Energizing Protein powder. 1/2 cup of water and 1/2 cup of almond milk.

Snacks: Small nectarine, celery sticks with hummus dip and two mushroom caps stuffed with crab.

Lunch: Green salad with a tomato, orange pepper, sesame seeds and tuna. Balsamic Vinegar/Olive oil dressing.

Dinner (not pictured): Cod fillet with a sprinkle of panko crumbs on top. Side of green beans with Serrano pepper.

Fitness: This week I focused on getting back into my usual fitness routine. I was away in Seattle on the weekend and then sick for a couple days. It threw me off but yesterday was the first day I felt back to normal. I went for my usual morning HIIT run with the dog and after work I went and played tennis with the BF. Like usual there was lots of laughs and the usual competitive spirit from both of us. We played for about an hour.

How are your fitness goals coming along this summer? Keeping to them?

-Michelle

Weekend Warm-Up : July 13th

Freaky Friday the 13th - nope not for me. It's my lucky day!

My mom and I have always believed that Friday the 13th wasn't a bad luck day but instead an awesome day (and lucky). So far so good with this idea. 

Past Family Trip to the Seattle Mariners Game

This weekend we are heading down to Seattle and going to watch a Seattle Mariners game. We are leaving early in the morning and it's supposed to reach 34 degrees while we are there. Yes! I love the sun and heat and can't wait to sit in the stands and enjoy a nice crisp drink.
It's funny how excited we get for the baseball food. I usually don't eat greasy food but when it's a special occasion (haha) like a baseball game.... I'm all for giving myself a little break and letting loose on the diet. I don't go overboard or I feel absolutely terrible after an hour. I usually go for the garlic fries - oh yum. There will definitely be an order of kettle corn popcorn too.



What is your favourite food at the baseball field to indulge in? Or any sports event, what food do you snatch up right away?

Here are some interesting links from the past week:

• Mala Beads - how to choose the right ones for you.

• A mexican twist on quinoa - a must try recipe for me next week.

• Sushi restaurant that doesn't serve fish ?! new in New York

• A perfect recipe to take along for a picnic on the beach or in the park

Hope you have a wonderful weekend!
-Michelle

This Weeks Wind-Up

Father's day this weekend. Happy Dad Day to all those fathers!

I actually don't have my dad in my life anymore and always take the time each year to think about how my mom took the responsibility of not only being my mom but being my dad to me too. Now being older I see how much she had to take on being a single parent. My grandfather has also been a great father figure to me and so "Happy Father's Day Gramps".

Father's day got me thinking about exercising with family. This morning on my way into work I saw a mother and daughter going for run and thought it was great. Last week I also saw a father taking his young daughter out for a run through the trails and was impressed that he was starting his daughter off on the right mentality towards exercise. I love exercising with my mom. It's a great way to interact while it benefits your health. Next time your family wants to meet up for coffee or food why not suggest going for a walk first or even grab a coffee and walk. It's amazing how easy conversation becomes while you are moving.

• Mistakes you may be making in your fitness class

• This pizza looks incredible for a summer time meal. It's made with whole wheat dough too.

• The new Mac Book Pro Air is out. Here's a great comparison review.

• New Blog Book is coming out by OhJoy!

• Alkaline & Acidic Foods Chart: The PH Spectrum.

 Have a wonderful weekend!

-Michelle

{Health Product Review} Vega: Energizing Smoothie

The kind people at Vega sent me some samples to review. Lucky for me I've been a fan of Vega Smoothie Infusion and this was a great chance for me to expand my love for them.

Energizing Smoothie is all-natural and plant-based powder. It's complete with protein, fibre and Omega-3's - the Vega Energizing Smoothie is alkaline-forming, free from dairy, gluten and soy, and contains no added sugar, artificial flavors, colors or sweeteners. Perfect for people with sensitivities.

The Verdict: LOVE em!

I used the Energizing Smoothie as my breakfast meal or as my afternoon pick me up.

Some reoccurring traits through them all:

*smooth taste
*an hour later I still felt satisfied and didn't have a sugar crash
*no chalky after taste
*enhances the other fruit flavors
*no "green/earthy" taste
*I would enjoy it as a "shake n' go" smoothie

I blended all of my smoothies with 1/2 cup of water and 1/2 cup of almond milk.

Starting with my favourite:

Choc-a-lot Energizing Smoothie

The Choc-A-Lot Energizing Smoothie I blended with a frozen banana and ice cubes. It came out perfect. The chocolate wasn't overwhelming and didn't have that fake chocolate taste like you find with some protein powders.


Tropical Tango

I blended the Tropical Tango Energizing Smoothie with organic frozen fruit. I really enjoyed how fresh this tasted. It came across very natural.


Bodacious Berry

Sunday was a very busy day and I had accidentally skipped breakfast. After I had my lunch I felt like my body was still needing some energy. I decided to try the smoothie as a "pick me up" drink. It worked extremely well. In no time I was ready to continue on with my busy day. It felt really good to get the energy from a natural source instead of reaching for a processed energy drink. The berry flavor was refreshing.



Vanilla Almondilla

I'm not a huge vanilla smoothie powder fan but this I could go for again. It blended well with the other fruit flavors and would be easy to use with any combination. I would love to try this one again as a "shake-n-go" smoothie.

Final Result:

I will definitely be grabbing Vega Energizing Smoothies from my grocery!

-Michelle


 

In the know: (HIIT) - High Intensity Interveral Training

High Intensity Interveral Training - HIIT

HIIT is a great way to get in shape and burn that fat. I use this training method for my cardio when I'm looking to slim down quickly and want to see results. I come away feeling fit, strong and ready/wanting to do it again.

Start the Day Right

HIIT is perfect when you only have 20 minutes to fit some exercise in. The whole idea is to go from a comfortable pace for 30 sec to 1 minute and then to a burst of speed for 30 seconds to a minute. Repeating this cycle for 20 minutes can burn the equivalent calories as doing 45 minutes of running on the treadmill.

One of my favourite ways to apply HIIT on the treadmill is:

1min : 4.5-6.0mph (walk/jog)

1min : increase incline (9-15 incline)

1min : 4.5 - 6.0mph (walk/jog)

1min : increase speed (6.8-7.5mph)

Repeat until you hit the 20-25 minute mark


You can apply this method to any cardio activity. When I'm outdoors with the dog, I walk (fast paced) for one minute and then sprint for 30 seconds to 1 minute and repeat. Doing HIIT on the elliptical and stationary bike are great too.

An added bonus: HIIT can improve your endurance performance. I notice a difference in my endurance in just a week. I also notice a difference in my metabolism, it's revved up and my energy level is higher.

Great tip: get up 30 minutes before your usual wake up time and get in a quick 20min HIIT cardio session. You will be set for the day.. body and diet.

Check out this infograph that guides you through the benefits of HIIT

Try it out next time your doing your cardio!

-Michelle