Lil Miss Fitness Freak

"And though she be but little, she is fierce"


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Suga’ Built Quads

Hey Friends!

So I’m just typing up this post waiting for my ‘Every Leg Day Friday Ice Cream’ cheat meal to crash my lil body into a suga coma. I had to travel alllll the way to Guelph to pick up my digestive enzymes (annoying lil things are disappearing from stores for some reason and so I have to drive 30 minutes to now pick them up now that I’m with my parents at home -_-) from GoodnessMe!.

It definitely wasn’t all bad though as I got to snag a date with a McMaster friend of mine who now lives in Guelph, Gabriella, and she indulged my typical Thai+ Baskin Robbins cheat meal with me.

Perils of Praline + Gold Medal Ribbon

Perils of Praline + Gold Medal Ribbon

This shop didn’t have Salted Caramel (sob) but they had a new to me flavour…

Perils of Praline (bottom). Vanilla Frozen Yogurt with Pralined Pecans, Chocolate Cookie Pieces, and Caramel Ribbon throughout.

It was super nomz (so much caramel!) BUT it melted so fast because it was frozen yogurt I guess and you know how I feel about soft serve. MUST BE FROZEN! But it had so much caramel in it. I got a lil bit nervous because it had cookie bits in it (gluten + dairy..?) hopefully I don’t regret that decision tomorrow morning but I’m trying to put that out of my mind.

On the top was..

Gold Medal Ribbon. Vanilla and Chocolate Ice Cream with a Caramel Ribbon

I have to say that this flavour is meh for me. It’s too chocolate-y for my liking (ie. plain). I get it more for the caramel and it never has enough. I also like my bits and bites of stuff in my ice cream, ya feelz?

I shoulda stuck with my plan to get added caramel sauce (did you know they have peanut butter and caramel sauces you can add to your ice cream?!?) but I chickened out to be honest.

Challenge failed.

Wait…Reframe. Will try again next week.

I always pray that a different Baskin Robbins will have the flavour I have been lusting for …

Made With Snickers. Why am I not eating it yet you ask?

BECAUSE YOU NEVER HAVE IT!

Sigh…

Anyways, this post wasn’t supposed to be a review of ice cream, I came to actually share with you the Death By Legs legs workout that makes up the morning of my cheat day.

It is my quad focused leg day (my hams/glutes is Monday) and while both leg days really take it out of me due to the size of the muscle groups being worked, hello zombie all day + need a nap + cannot stop hanger, quad day seems to be worse.

So what better day for ice cream eh? Especially when ice cream is still such a guilt-triggered thing for me so I need a ‘reason’ to focus on at the moment still.

#StraightToTheQuads. #EatToGrow.

Anywho, brace yourselves but don’t be afraid. Take it at your own pace if you wanna try it out (which I would love to hear how you like it!) and don’t give up :-)

Have I mentioned I like volume and crawling out of the gym when I’m done?

Leg Day, July 31st.

Core Warm-up Superset (do back to back).

  1. Oblique Mountain Climbers with feet elevated and hands on Bosu Ball. Added 35lb plate on my back and would ‘climb’ for a minutes. 4 total sets + held plank for extra 30 seonds for the last set.
  2. Weighted (35lbs) Situps. I sit on the lat pull down machine for this one. You get a greater range of motion on the down. 3 total sets + double drop set (25lbs)(no weight) for last set.

This is the idea of the OBLIQUE Mountain Climber, mountain climbers with knees out to the side BUT I have the ball the other way around (round part on the ground for greater instability) and hold onto it with my hands. I have a plate on my back (35lbs) and my feet are elevated on a bench behind me rather then being on the floor. Go with with a level you’re ready for.

Working Super Set 1

  1. Squat Dropset. 5 working sets of 115lbs with an immediate drop to 105lbs.

I warmed up with the bar first, then did one set of 105lbs. I also finished with a final set of just 105lbs again. Total number of weighted sets = 7.

2. Dumbbell Stiff Leg Deadlifts. I used 30lb dumbbells and did 5 total sets. Go to failure and go as low as you can with proper form to feel the stretch in your hamstrings.

Check out the workout video and description on this one on bodybuilding.com. Take care to keep the chest up, shoulders rolled back (don’t slouch them forward!) and reach reach down. Pull back up using the hamstrings and glutes. Lastly, don’t swing up and hyperextend your back backwards. You don’t need to have your back bending backwards to feel this exercise.

Core Super Set 2

  1. Leg Raises with 5lbs with drop set to Knee Ups with that 5lbs on the Captains Chair. 4 Total Sets
  2. TRX Oblique Tucks

Working Super Set 2

  1. Front Squats. 95lbs to failure. 5 Total Sets, final set was a drop set to 75lbs.
  2. Laying Hamstring Curl. 4 Total sets with final double drop set.

Working Super Set 3

  1. Leg Press (feet together). 5 total sets with final drop set.
  2. Walking Dumbbell Lunges with a 35lb dumbbell on each shoulder

For the lunges I have been focusing on trying to not pause between lunges. Instead, just keep pushing up and walking constantly. It’s harder, but worth it.

Working Super Set 4

  1. Isolateral Quad Extension. 4 Total Sets with triple final drop set.
  2. Goblet Squats with a 55lb dumbbell and a drop set with a 25lbs plate with raise onto the toes. 3 total sets with a final drop set of 10 jumping or ‘pop’ squats. <- trust me just those 10 are hard after all of that.

For the goblet squats, I stand on the assisted pull up machine stand so that I can hold the dumbbell by my hips rather then up on my chest as my arms get too tired with the weight I want to use before my legs tire. Go all the way down ladies for that booty boost! Immediately after you do the goblet, grab you plate and do more squats until failure once again.

Final Burn Out Set

1 final set of dumbbell Stiff Leg Deadlifts ‘run the rack’ style. This means that you start with one weight and go to failure then pick up the next weight down and do the same. The idea is to go for the rest of the rack or just a massive drop set, but I managed 3 rounds.

35lbs -> 30lbs -> 25lbs

Done and I’m dead to the foam roller.

I hope you enjoy guys and post any questions you have!

Yes I know there is a lot of hamstring work here too for a quad focused day. I like supersets and I don’t want to kill my main (or first lift) by supersetting with a second quad exercise so I try to keep the 1st exercise to more quad focus and heavier while the second is the quad+ham or ham/glute exercise for in between.

-Chelsea


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To Rest Is To Bake

My Friends

So I randomly had today (Thursday) off work today and so my restday left me without a full day of working to keep my brain off the gym…

Gymrats you understand the feelz.

So naturally that led me to cramming my day with appointments, errands and….

IMG_7981Baking.

Also, since you are probably feeling like I don’t cook anymore due to not posting any recipes in an eternity, I wanted to share these pronuts with you. These pretty lil things will be making their journey to the gym tomorrow morning for the trainers to munch on. Not to brag, but they get all happy and giddy when I come in with the bag of protein filled goodies. :-D

The idea for this flavour (salted caramel), other then the fact that caramel is amazing and I’m obsessed with it right now, came mostly from the fact that on Monday morning I had made more bundt muffins which contained two things that needed using up:

  • A whole bag of pretty dead lookin nanners
  • A decent amount of homemade vegan caramel
Banana Caramel Protein Bundt Flower. I was told they were my best combination yet!

Banana Caramel Protein Bundt Flower. I was told they were my best combination yet!

That caramel by the way is like the easiest thing every to make and everyone was raving on how good it was. I will never know if it actually tastes like caramel, but it smells like it and it’s a hit so I’m not complaining.

Vegan Caramel Sauce

  • Pitted dates, soaked for at least an hour then drained
  • Caramel extract
  • Enough water to get the mixture smooth but not liquidy (or until the consistency you want, I wanted stickier so I used as lil as possible)

Directions: Place the dates, caramel extract and some water in a good blender and give it a whirl. Add enough water as you need to reach the texture you want.

NOTES:

The amount of caramel extract will depend on how many dates you want and how strong you want it. I used about 1/2 a package of dates and maybe 1/2 to 1 tsp of the extract.

Also, I have seen (and made once) vegan caramels that use vanilla extract and almond butter along with the dates and they have been successful as well and give a creaminess to the product because of the fats from the nuts.

Anywho back to the pronuts…

IMG_7978Well, as usual, I tend to throw things together randomly and after seeing a tip from the protein chef or Protein Pow on bodybuilding.com saying that you should add nuts to your mix for more moist protein donuts (whey dries out your baking), I decided to test out that theory with this batch.

So here ya go.

Salted Caramel Pronuts

Approximate Macros per 1/6 pronuts: Cals: 182 Carbohydrates: 22g Fat: 6g Protein: 11g Fiber: 5g Sugar: 7g the sugars are from the banana and dates. No sugar added.

Dry Ingredients:

  • 1 cup rolled oats
  • 2 tbsp coconut flour
  • 1 ounce raw cashews (or other nut would work too)
  • 1 scoop Diesel Salted Caramel Whey (can probably use vanilla and just increase the caramel extract)
  • 1 tsp baking powder
  • crack or two of sea salt (I use pink Himalayan)

Wet Ingredients:

  • 2 small-medium very ripe bananas (about 150g worth)
  • 1 large egg
  • 1.5 egg whites
  • 1/2 tbsp melted coconut oil (don’t know if you really need it or not)
  • about 1/2 a cup of unsweetened cashew milk (or other milk choice)
  • 1 tsp caramel extract
  • Homemade Caramel (see above)

Directions:

Preheat your oven to 325 degrees. In a blender, grind up the cashews and the oats into a flour. Combine with the rest of the dry ingredients ensuring to get out any coconut flour lumps. Microwave your bananas in a separate bowl (makes for easier mashing), whisk in your egg and other liquid ingredients. With the milk, start with 1/4-1/3 cup and add more as needed when you add wet to the dry ingredients to get a cake-like batter. Combine your liquid ingredients with your dry with as little folding as possible. Using a sprayed donut pan, fill half of the well with the batter. Place a ring of caramel in the middle of each donut ring and then cover with remaining batter. Bake in the oven for about 15-20 minutes or until the edges are starting to brown and they are firm to the touch but still have a bounce to them.

IMG_7971

Naked Pronuts fresh from the oven

Carefully remove them from the pan and place on a rack to cool. While they are cooling, take a small amount of your caramel and water it down to a syrupy consistency. Take a toothpick and stab a decent number of pin holes in your donuts (don’t destroy them, you shouldn’t see these holes) and spoon your caramel syrup over the donuts. The holes allow for the syrup to seep into the donuts and when they are fully cooled, it will have a glazed effect as well.

Carefully drizzle-whizzle your caramel syrup over the pronuts while they are warm.

Carefully drizzle-whizzle your caramel syrup over the pronuts while they are warm.

IMG_7978

Spread your glaze around a lil bit to cover the tops (and the holes) fully.

Optional but totally worth it for the salted caramel effect, crack some pure sea salt over the top while the caramel is still wet.

Anyone else see that beautiful salt shinin back at ya?

Anyone else see that beautiful salt sparklin back at ya? You lil flirt you… ;-)

Enjoy.

I really hope you like these and I’m hoping the trainers will gobble them all up as well tomorrow.

Have a great Thursday my friends!

Anyone else as obsessed with caramel right now as I am?

Do you like salty things? I’m not a salt lover and never used to put salt on anything (parents never did as I was growing up) but with my chronic low blood pressure and the fact that now I don’t eat any packaged food really, I was probably deficit (strange eh) due to my strenuous workouts. Now to try to add more in, as I still don’t like it on many things, I have acquired quite the love for it cracked onto my pre and post workout zoats. Salty peanut buttah…Mmmmhmmm.

-Chelsea


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Motivation Mondays

My Friends,

This is something that makes me quite sad

Screen shot 2015-07-20 at 9.55.25 PMMore so, it makes me angry.

This video (click the picture to go to the link) went viral and I found it on Facebook and I just had to comment on it. Have you seen it?

I have said before that our society is toxic. It seems that people will always have something negative to say about others. This reality is something that is unsettling to me.

This though…

Takes it to a whole other level.

The internet is a place where people can hide, be trolls and just be plain awful to others without repercussion.

Why do we have to use a tool that has so much potential for good things for things that are just so wrong.

Now, I’m not here to preach about the misuse of the internet…

Instead, I’m wanting to comment about the fact that, as I said, people will always have something negative to say about someone else.

Especially when it comes to appearance related things.

You wear too much make-up.

Gah don’t you think you should ‘have your face on’ before you leave the house?

See, people are confusing.

This video is honestly disturbing though. People calling her ugly and making snide comments about the fact that she suffers with acne. BUT when a make-up team comes in and basically plops a movie-ready amount of make-up on her face, she is now deemed flawless.

This is what leads to this..

IMG_7953Is that what we are looking to do?

Are we looking to have young girls feel the need to cover their beautiful youthfulness so early because that is what is right? To fear ever getting one single pimple because apparently the world will turn their backs on them.

Do we want to be in a world where everyone is always self-conscious and chasing after something that is not real?

I would certainly hope not.

So in response to this video and because I was so haunted by it that I really didn’t know what to say (shocker), or rather, how to say the storm of thoughts in my mind in a proper manner, I took my own MAKE-UP LESS selfie…IMG_7935And, yes, I have my own insecurities about myself, I want to motivate and challenge you all to turn those into positives.

Yes I am self-conscious right now because I’m too thin BUT I’m working on it and am happy to say that although it may be at turtle speed, I’m heading in the right direction

Yes, I have dark circles under my eyes but hey my eyes sparkle when I smile so since I smile so much no one will notice.

Yes I have a pimple on my cheek that has taken up residence for like 2 weeks now (thanks mother nature…) but hey it’s way bigger in my own eyes then anyone else and why should I care if someone else sees that my skin isn’t picture perfect. No one’s skin is.

Basically I want to tell you all that you are beautiful. More importantly then the outside though is the fact that you are beautiful on the inside and that is what shines through when people interact with you. I hate the fact that others can be so cruel and dictate how we feel about ourselves. That needs to stop. Pronto!

I am me and you are you. No one looks like the airbrushed cover models and no one ever will. Nature created us differently to keep things interesting and that is how it should be. We are not mannequins.

Remember to always focus on what is inside and when you come to the conclusion that you are a wonderful, smart, talented and happy individual who does amazing things, those negative things that people say to you (because of their own insecurities) will simply not phase you in the slightest.

Happy Monday my beauties.

So tell me, what are 3 things about yourself that you may have felt negatively about in your past but now see their beauty?

-Chelsea


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All In The Family…W[We]AW

Hey Friends!

I thought this week that I would not only share my own eats but also my parents just because I’m that kind of daughter who asks her parents to stop before they dig into their food to take a picture of it first…

Or instagram…

Or blog…

The wise words of my father

BUT

He thoughtfully followed my request and even went one step further and tried to make them look pretty and put togetherexcept the breakfast and well…the blurriness, but please excuse his photography skills as he works shift work and no one should be up at 4am in the morning. You understand.

Also, much to my amazement, my Mom even remembered to take a picture of all but one of her food items of the day. The one she missed I was prepared for because I happened to make it for her and so I snapped it. ;-)

#WhenYourDaughterKnowsYouThatWell.

So lets get to it. This was done last Thursday as I not only wanted to give you a rest day for myself, but also a day where all three of us were working! I hope you enjoy.

WHAT-I-ATE-WEDNESDAY-NEW-BUTTON-PEAS-AND-CRAYONS

I was going to say thanks to Jen for hosting but again this week I’m not really sure where the link-up is :-O.

Oh wait, found it…

Thanks Laura!

Phew that was a close call! I actually snapped this week!

Dad Breaky

Again sorry for the blur. Dad crawls out of bed at just before 4am and noms on some plain toast, egg whites, fruit (probably with greek yogurt) and his orange pekoe tea with some 2% milk

I have a lot people asking if my parents eat like I do and the answer is no. My Dad says that no one eats like me because I’m an extremist LOL! Overexaggeration much.

Mom's breaky eaten around 9:30am. Loads of Raisins (Loblaws brand of Raisin Bran. My Mom insists it has more raisins then the brand name) + All Bran + tbsp of flax meal + frozen strawberries and 2% milk

Mom’s breaky eaten around 9:30am. Loads of Raisins (Loblaws brand of Raisin Bran. My Mom insists it has more raisins then the brand name) + All Bran + tbsp of flax meal + frozen strawberries and 2% milk

But for serious, no. I’m very particular when it comes to my food and I like to eat pretty much everything (very few exceptions) completely from scratch. It’s just what I like (yes I do actually love and crave whole foods, crazy eh?). They opt to eat out more and keep things mostly simple (where I would find that boring) when they are cooking for themselves. For this summer though, I have been home so I have literally cooked 90% of their dinners for them and some of their lunches when I’m around during the day. Therefore, veggies have appeared on their plates much more then their bellies are used to.

Chelsea breaky

My breaky of zoats eaten around 7:45am. Because it was a rest day, my fats go up and my carbs go down a bit. It’s just how I do things. So some of the typical add-ins such as peanut flour, zucchini, chia seeds and egg whites are still there, but my fruit (banana normally gets swapped for berries but I was really feeling nanner so I beat ED down and had a small piece of that) and fat choices (coconut oil rather then nut butter) change and I add a protein icing (Diesel whey in salted caramel + US cashew milk) like I do with my post-workout zoat bowls. Finally, my new addiction is cracking pink Himalayan sea salt all over the top. OMG so good and I’m normally not a salt person at all!

Sometimes I feel like their parents when a conversation like this happens…

Chelsea has to work…

Me: What are you planning on having for dinner?

Pizza…

Me: Sigh. What veggies are you having -> remember it was my goal to have them have a veggie on their plate for every dinner this summer!

We are having a veggie pizza…

Me: A mushroom and tomato doesn’t count as a serving of vegetables!

You’re not supposed to have vegetables with your pizza. Pizza is meant to be eaten so that you don’t have to cook!

Me: I prepped you a salad. Eat the damn salad.

Dad obeys bitterly, Mom doesn’t so she gets the long green finger (Grinch anyone?) and the evil eye from her orange green thumb child.

Story of my life.

Dad's 'lunch' happens on his first break around 9:30. He normally has a packed lunch that is often leftovers or something I put together but I happened to be in whole foods the day before and made him a special box of goodies. Potato wedges, Moroccan chicken (which I snuck a bite or 5 of and was delish) and some veggies. + Red delicious apple. Do you notice how he made the photo all pretty even at work? No shame. Dawww.

Dad’s ‘lunch’ happens on his first break around 9:30am. He normally has a packed lunch that is often leftovers or something I put together but I happened to be in whole foods the day before and made him a special box of goodies. Potato wedges, Moroccan chicken (which I snuck a bite or 5 of and was delish) and some veggies. + Red delicious apple. Do you notice how he made the photo all pretty even at work? No shame. Dawww.

Other readers ask how I eat the way I do at home. They often tell me that their parents cook things that they don’t really want to eat and don’t really know what to do about it.

In my mind it’s quite simple. Cook your own food.

My lunch eaten around 12:30 before I had to head into work. Salad + pizza omlete that contained all the grilled veggies, grilled squash, lobster (spoiled yes ;-)) and dat runny yolk! Seasoned with Mrs. Dash chipotle seasoning and chili flakes.

My lunch eaten around 12:30 before I had to head into work. Salad + ‘pizza’ omelet that contained all the grilled veggies, grilled squash, lobster (spoiled yes ;-)), sprouts, spinach, avocado and dat runny yolk! Seasoned with Mrs. Dash chipotle seasoning and chili flakes.

I then get one of two replies back.

1. My parents get mad if I cook something else.

2. My parents get offended if I don’t eat their food.

For one, you are an adult and I feel as if your parents should be perfectly content with you making your own food. The only reason why they should get angry is if you refuse their food and want them to go out of their way to cook you something else.

If you offer to cook your own meals, there shouldn’t be a problem in my opinion.

My Mom's lunch that I made for her as I ran out the door for work. Eaten around 1:30pm. I made her a toasted lil wrap with chicken, lettuce, spinach, yum yum pickles, sprouts and mustard. Side of a donut peach that she had never tried before.

My Mom’s lunch that I made for her as I ran out the door for work. Eaten around 1:30pm. I made her a toasted lil wrap with chicken, lettuce, spinach, yum yum pickles, sprouts and mustard. Side of a donut peach that she had never tried before.

The second one is a bit trickier, however, should still be completely manageable. You need to sit down with them and have a discussion as to why you want to have your own food rather then what the family is eating. Explain to them that it’s not that you don’t like their cooking, but instead, frame it in a way that you have goals you want to obtain so you have different needs OR you could frame it in a way that you want to learn to cook for yourself, as once again, you’re an adult and being able to cook is a life skill that needs to be learned.

Don’t over think it. Who knows, they might not even bat an eye if you choose to start cooking. Even better, offer to cook the family dinner one time instead and share your new skills and foods with them.

Dad's second break snackie which I believe is early afternoon (he works 10 hour shifts). Another piece of fruit (nectarine in this case) and a bought muffin. Normally he has melba toast with cheese but we didn't have any of his toasties. Damnit who did groceries this week...oh wait that's me... Also take note how he is showing you how much water he drinks!

Dad’s second break snackie which I believe is early afternoon (he works 10 hour shifts). Another piece of fruit (apple in this case, but nectarines/peaches are common) and a cranberry muffin he bought. Normally he has melba toast with cheese but we didn’t have any of his toasties. Damnit who did groceries this week?…oh wait that’s me…
Also take note how he is showing you how much water he drinks!

I never get why some feel the need to eat food they don’t want just because that is what everyone else is eating. Maybe I’m just annoying that way, but I have no qualms about making and/or bringing my own food because I need to ensure I meet my nutritional needs.

Your parents, housemates, boyfriends, whoever wants pizza…

IMG_7910

Dad and his blurry pictures again. You guessed it, pizza night with their ‘veggie’ pizza. Mom had 3 pieces with no veggies (shame on you Mom!) and Dad had his salad that I forced him to eat with shaker cheese along with his zzzaaa.

…doesn’t automatically mean that you have to then eat pizza if you don’t want to. Take that opportunity to make whatever your are craving.

My Dinner at work. Grilled acorn squash and arctic char with my homemade pesto. Side of salad in an insert made at work (because who preps a salad when they work in a kitchen?) and a lil throw together dressing.

My dinner at work. Grilled acorn squash and arctic char with my homemade pesto. Side of salad in an insert made at work (because who preps a salad when they work in a kitchen?) and a lil throw together dressing.

So yeah. My parents and I don’t eat alike at all. In fact, these pictures may look like we are polar opposites, but despite our differences, there are no fights and such over food and what people are having because we eat what we all like and that should be all that really matters right?

To conclude, here’s the photos that didn’t make the commentary. Ie snackage.

Not snackage. I have gotten my Mom into the ACV shot habit firs thing in the morning (despite her still gaggin on it). She says that it has really helped her sinuses clear up more which then leads to less pressure on her migraine-prone head! Win for vinegar :-D

Not snackage. I have gotten my Mom into the ACV shot habit firs thing in the morning (despite her still gaggin on it). She says that it has really helped her sinuses clear up more which then leads to less pressure on her migraine-prone head! Win for vinegar :-D

The daily Tim's run. Yes I still have to have it even on work days.

The daily Tim’s run. Yes I still have to have it even on work days.

My nightly pudding + Questie. You have seen enough of those eh? If you must know, Questbar flavour of the evening was peanut butter supreme…toasted. Mental image of hot, nutty goodness with a slight toasty exterior is implanted into your minds…

IMG_7909

The before dinner drinks. My Dad’s beer and my Mom has her cooler drink things.

With their drinks, when I’m at home I usually start my dinner (aka eat my salad) during their drink time. No, I don’t drink, but I can still enjoy their company. See you can be around alcohol and not feel the need to have it (once again, this is if you don’t want it but feel bad about being the one not drinking). No feelings are hurt in the process and no judgements are made.

My Mom's before dinner drink of choice

My Mom’s before dinner drink of choice

My unpictured fish oils and random chicken I chomped on at work between rushes

IMG_7919

Mom showing you that she drinks her water too!

So that’s that. Eat what you want and don’t be so concerned about how others will feel about you eating differently. Most often they are simply curious as to what’s in your bowl/container/plate.

So that was a full day of eating for the whole workin famjam. I hope you enjoyed this style of post and commentary and have a great humpday my friends!

Do you eat similar things to those who live with you?

-Chelsea


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Don’t Take This The Wrong Way…

I have nothing against vegetarians and vegans

Please do not take this rant that way.

What I have a major issue with is this…

Screen shot 2015-06-28 at 9.56.23 PMI have blanked out the name simply because I’m being respectful not because I’m afraid of what said commenter would say to me if they saw this and my thoughts regarding their comment.

I was reading a lovely post from Carrie about why she chose to leave veganism due to it not being a healthy choice for her body at this time. To Carrie, I hope this doesn’t upset you that I posted about this, but it really angered me how someone could say something so horrible about you when you were simply trying to be real and open with your readers about your choice to bring animal products back into your diet.

Seriously though, I was so infuriated reading this.

Not only did you specifically state that you were making this decision (and what a hard decision it was for you!) was for your health, but who the hell does this person think they are basically calling you a murderer and heartless?

If someone is a vegan, that is their choice.

There is nothing wrong with being vegan or vegetarian…I have nothing against you at all.

In fact, I’m sometimes amazed with your abilities (provided you take your lifestyle seriously and don’t let your health slide as a result of restriction).

As much as I love animals and do not wish harm upon them, I cannot give up animal products and that’s me just being 100% honest with you all.

I also will refrain from going into the circle of life and/or the fact that we have lived off these products since we began to walk on this earth…

Sorry I had to…

Personally, I don’t tolerate plant based proteins well (and too much plants in general..) due to my IBS and I choose not to eat soy. This then leaves me (who weight trains intensely and is looking to build muscle) with little options for protein. Furthermore, being honest again, I thoroughly enjoy it and would feel deprived if I had to forgo my fish and such.

I’m sorry if that’s upsetting to some, but that’s my reality.

I try my best to be as humane and sustainable as possible but I have my monetary limits.

Back to veganism/vegetarianism….

As I said, I have nothing against you and won’t even comment on your lifestyle until you begin to speak the way that commenter did with Carrie.

She doesn’t deserve those hurtful words. She does her very best to be as sustainable and humane as possible with her choices (this girl does her research let me tell you!) and then she gets hit with negativity like that.

Stop trying to make people feel bad for their choices if they are different from your own. This is why they bring up the idea of ‘cults’ and such because people are actually afraid to change their minds and reintroduce animal products because of **it like this. Some are so scared of rejection from their community and overall hatred and backlash that they will just continue on with the lifestyle until some health issue results because of it.

As another reality check, veganism and/or vegetarianism may just not work for a many people for reasons other then personal taste. Some people really cannot thrive on plant based foods alone. As I mentioned, I fall into that category. Not only would I feel deprived, but I would literally start wasting away because I would fail to get my calories in from plant based foods and fats alone as my body just does not handle excessive amounts well and apparently I need to eat a house to maintain my lil self and normal energy levels.

So yeah, I just felt the need to bring this issue to the forefront and, well, I was just mad about it so I thought I would share my thoughts….

Please chime in and discuss what you think in the comments!

To close, I will say that I do agree (and I’m not happy with..) that we tend to be overly greedy and fail to reel in our excessive consumption of animal products. As a result, animals are treated awfully and we are ingesting GMO organisms, antibiotics, growth hormones and other nasties just so there is enough ‘stock’ to sustain us.

This is wrong on so many levels and needs to be dealt with. As to how, I really can’t say but hopefully we get our act together and think about the long term before it’s too late.

Well, apparently I needed a good rant session on this fine Sunday and I really hope I didn’t offend anyone with this post but they were just my thoughts.

Carrie, I truly hope your health improves and please do not ever feel guilty about your choice to put your body first.

To check out Carrie’s blog (Carrie on Living), click here.

Thoughts?

-Chelsea


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Birthday Love With Caramel On Top

Hey Friends!

For all the love I got on Facebook, via texts and in person I got today..

For real, you make this day so special!

Other than a nice dinner and dessert (scroll for sugar-laden #BootyGainz) and a quick visit from my Nana and Papa, my day was pretty much a typical Friday. Not complaining at all though! It was nice and I’m not a crazy birthday planning type anywho.

So my morning started off with a lovely death by #LegDay workout (cuz ice cream later.. ;-)) and my normal grocery run for my parents and, well me of course.

Did I mention I actually like grocery shopping?

I totally love it. Plus I get treats (ie new fish or seafood) for my self as interest hehe…

I bring my postworkout lunch with me to the gym so that I can eat it in the grocery store (they have a microwave for the public to use) before doing my shopping. During my noms I got the pleasure of hearing a lovely and chuckle-worthy message from Em, my housie. She knows how to make me smile

I miss this girl…

IMG_7620

LOL Em, your bow headband looks like devil horns XD

XO

So after rushin back home, I was greeted by my Nana and Papa with a nice card and dollar dollars for me. Although it was brief, its always nice that they NEVER FAIL to have a birthday pass without driving all the way over to see me in person.

After that, Maggie wanted snuggs, so snuggs she got…

IMG_7874Always up for puppy lovin!

Did you know that this lil girl just turned 2 on Canada Day!

She’s the cutest as when you pick her up she almost immediately puts her head on your shoulder.

After some snuggs from the lil sucky girl, I had some time before our dinner reservation and some half dead nanners on the counter so…

IMG_7881That happened.

More protein bundt flower thingy’s to send off to the gym tomorrow morning.

Here they are naked…

IMG_7888…but they got filled this time with a pineapple chia ‘jam.’ Hopefully the trainers at Goodlife like the tropical and sunny twist on this version.

Oh btw, the reason they look green is because I used a sampler of the Vega Vanilla Chia protein blend for the protein powder and it has greens in it.

Shortly after, my Dad arrived home from work to jump in the shower and then head on out with my Mom and I for none other then Thai foodz…

IMG_7890Mmmm seafood and veggie gainz right der..

IMG_7891I honestly love Thai PLUS it does the trick of not filling my stomach up too much (as long as I remove some of that broccoli…sadface) so that I had room for my “cake”…

IMG_7892Heaven…

IMG_7893Yeah. Big girl cup :-D

Who wants cake when there’s ice cream?

i just don’t get some peoples logic. :-P

Two glorious scoops. The top one peeking over there is creme brulee and the bottom one…

IMG_7894Droollll. Look at that caramel! It was Salty Caramel Truffle (Caramel ice cream + chocolate covered caramel truffles + caramel ripple). No words just mmmmmmmsss.

Both my parents got the later flavour too with an extra scoop of PLAIN chocolate for my Dad <- yeah he’s boring :-P

Normally for ice cream we head to Baskin Robbins (remember I’m having this weekly as a “challenge the fear food” thing) but I have wanted to try our local Kawartha ice cream for a long time due to it having one called Moose Tracks (vanilla ice cream + peanut butter cups + Moose Track Fudge ripple). It was the peanut butter cups that peeked my interest but as you can see, it was not all it was cracked up to be as it did not make it past a sample spoon. I found there to be no peanut butter flavour at all and just tasted chocolate which I’m not a huge choco-fan.

No bueno.

When you say something has peanut butter, it damn well taste like peanut butter because that’s just rude! :-P

So creme brulee it was (which was really good! Very similar to the Baskin Robbins version they had featured about a month or two back) as I already knew that caramel one was going to be my bottom flava flav (ie the best one ;-)

Anyone else save the best for last?

Overall, the Kawartha was really good! I found it was creamier then Baskin Robbins and next week I may have to sway the parentals to go back there again! Score one for local and hand crafted ice cream. Please bring back chocolate peanut butter for comparison.

YES I said I don’t like chocolate, but it is the only vessel for my peanut butter…to ice cream scoop shops, MAKE A PEANUT BUTTER ICE CREAM geesh.

Well after rolling my ice cream baby self out of Roxy’s Coffee and heading home, my parents surprised me with some presents I was not supposed to get.

Some money was gained along with…

IMG_7899Best parents ever..oh and Magg’s. Thanks for fueling my addiction! ;-)

And a very bright and pretty new comforter for my house in Guelph that makes me look like an ant when I hold it up…

IMG_7900They know I love all the bright colours!

Maggie wanted more lovin too…

IMG_7897Daddy’s lil girl.

Now as I finish up this post, I’m sipping on my tea and probably going to crash within the next hour. Hello #SugarComa

On to the farmers market tomorrow morning after my lift sesh and a start to a beautiful weekend!

Screen shot 2015-07-03 at 10.06.50 PMThose temps and that sun! Weooo!!

IMG_7887Love me some sunshine. :-)

IMG_7885Thanks again for all the love and I hope you all have a great weekend and July 4th long weekend to all my US of A readers!

Do you like it when your ice cream melts or do you wish it could stay solid forever? Solid all the way! I never hold my cup because I wish it wouldn’t melt. This is why soft serve doesn’t appeal to me ever. DQ? NOPE.

Did you get to watch any fireworks this week? I wish! :-(

-Chelsea


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Ohhh Canada! Workout Wednesday

Hey Friends!

Happy Canada Day to all my Canadian friends and soon to be July 4th for all zee American’s. Sorry you don’t get a day off during the week like us lucky ducks up in the great white North do. Sorry for your luck. ;-)

Happy Canada Day Beaver

I have to ask my American friends, why is Canada associated with the moose? It actually confuses the hell out of us up here for realz.

We don’t eat moose.

The moose is not our spirit animal or anything.

Where did this moose thing come from?

Seriously?

Anywho, I wanted to share a workout with you because it’s been a year hot minute since I even shared my fitness shtuff with you all so why not follow Josie’s lead (check out her latest edition to her Workout Wednesday series here) and share my own workout this morning.

Because, what else would you do when you have the whole day off?

Guys I meant the gym. Geesh. ;-)

So this morning I headed into Goodlife for 9:30ish to find more people then normal but hey, still had to crush my back so let me take you into how I got my sweat on!

Today’s plan was back and obliques.

NOTE. I train my abs every day. Do you need to do this? No, I don’t believe or preach training them every day for you to see results. I do a lot of full body lifts (squats, bench, pullups, etc) that work the whole core indirectly, but I have always incorporated targetted exercises as part of my supersets as I never just do one exercise at a time because I’m a volume lover and I can’t sit still and just rest. So with that in mind, I alternate ‘abs’ and obliques and on leg days (I have two) my core exercises get dropped to half the number as my back tends to get really fatigued on these days due to heavy squat volume.

After warming up, I like to “warm-up” my core. I do this with planks and one other exercise, which is normally a weighted sit-up variation, for 3 sets.

Superset the following:

  1. Side Plank (weight- 25lb dumbbell) for 1 minute, switch and repeat on the other side. I also add tucks into this to make it more dynamic and challenging.
  2. Knee raises (7.5lbs) on the Captain Chair.

Remember that a superset is where you do exercises back to back without rest.

Now I begin the actual workout

Superset #1

  1. Pull-ups –> 6 sets
  2. Weighted Oblique Situps (25lbs) –>as many reps as possible with unweighted Russian Twists to finish. 5 sets.

For the Pull-ups I alternated wide overhand grip with the v-bar. So I did 3 sets of each grip for as many reps as possible. Obviously wide grip is harder, so those were less reps. Total reps were about 6 reps for wide and 8-10 for the other grip. For the Sit-ups I do these on the lat pull down machine for a greater range of motion and hold a 25 pound plate.

Superset #2

  1. Lat Pull Down –> 5 sets + drop set
  2. Isolateral dumbbell row –> 4 sets
  3. Weighted Oblique Dips on back extension bench (17.5lbs)–> 4 sets per side + drop set (10lbs)

I hold a dumbbell rather then a plate

With the Lat Pull Down, you want to ensure that you really let the bar stretch your lats at the top of the movement before bringing it back down. The stretch is important as well as the pull down portion for full range and benefits. For the Rows, I stuck with only a 25lb dumbbell because 1. it was a superset and 2. because I really wanted to feel my back pulling the weight up. By doing this exercise isolaterally (one arm at a time) you can really focus on proper form. Lastly, with the Oblique Dips, make sure you’re moving slowly (not swinging up and down) so that you’re using your obliques to pull your body up (adjust weight accordingly) and also breathe out as your come back up to get the full contraction.

PS. a drop set is where you complete your set and then drop the weight and do another set on that same exercise without rest.

Superset #3

  1. Triangle Pull Downs –> 5 sets + drop set
  2. Straight Arm Rope Pull Down –> 4 sets + drop set
  3. Oblique V-Up’s on a bench superset with tucks –> 4 sets

Triangle Pull Downs

Rope Straight Arm Pull Down. I used the rope attachment instead of the handles.

The Oblique V-Ups are similar to this but on a bench and I keep my full butt on the bench (ie body not on the side) and just position my legs to the side. The tucks are then done in a similar fashion but knees are bent and they are done at a more rapid pace.

With the Triangle Pull Downs, really focus on bringing that triangle to your chest and you should really feel the movement pulling down through your upper to mid back. With the Straight Arm Pull Downs you don’t want to go heavy with this one because you want to use your lats to pull the weight down. If you go too heavy you will be swinging the weight down and not gaining anything for your lats. Also, normally this is done with the straight bar attachment, but I saw someone using the rope and thought it would be fun to try and a good way to get a lil greater range of motion.

Superset #4

  1. MTS row –> Done isolaterally for 4 sets + drop set.
  2. Neutral Grip Pullups –> 3 sets to failure
  3. TRX Oblique Crunch –> 3 sets each set finishes with Oblique Mountain Climbers.

MTS Row with underhand grip. I did this isolaterally.

TRX Oblique Crunch.

For the MTS Row, once again I did them isolaterally to be able to focus on each side alone. Really focus on driving that elbow back and down to really feel a mid to low back contraction. For the Pullups, I love burning out with them at the end of my back workout. That being said, I would only get about 5 to 6 despite this being the easiest grip to do because I have just worked my back completely and it’s pretty burnt out at this point. The TRX is something I recently started using and it’s a fun thing to throw in for core to switch it up. You could use a ball for the Oblique Crunches but if you have access to the TRX, try it out!

So there ya go, about 2 hours later, my whole workout is done. I try to hit all areas of the muscle that I work so for this back workout, you want to hit all of the regions of the back. That includes upper, mid and lower back. I want to really work on the ‘wings’ so I tend to focus on the upper and mid the most. Additionally, I feel that my lower back does get hit pretty hard on my leg days so I don’t tend to do many exercises like back extensions.

Hope you enjoyed and have a great humpday evening friends!

Go watch some fireworks for me!

Do you enjoy my workout posts?

Gimme you’re thoughts and suggestions! :-)

-Chelsea

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