December 30, 2011: Catching up on odds and ends

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Well, this weather in London almost guarantees a hard time to get to the gym: whether it be road conditions or sloppy streets! But I did manage to get a few sessions in at the gym so I'll post some of my workouts up here to get you to spur into action.

December 7 was my last recorded workout so I'll type up what I have been doing from there on.

Thursday, December 8: 30 min running, 30 min Precor, 15 min stairmill

Saturday, December 10:  40 min walking

Sunday, December 11: interval running on treadmill at 2% incline (run for 1 min, walk for 2); walking was done also at 2% incline. Warmup was 10 minutes of easy jogging!

  0-1:   0.15 miles
  1-3:   walking slowly
  3-4:   0.24-0.41 miles @ 8.2 mph w/2% incline
  4-6:   walking
  6-7:   0.66-? @ 8.5 mph w/25 incline
  7-9:   walking
 9-10:   0.78-0.93 miles @8.5 mph w/2% incline
10-12:  walking
12-13:  1.05-1.20 miles @ 9mph w/2% incline
13-15: walking
15-16:  1.32-1.49 miles @ 9.3mph w/2% incline
16-18: walking
18-19: 1.63-1.78 miles @ 10 mph w2% incline
19-21: walking
End of workout

Thursday, December 15: weights and cardio.

Exercises done at 3x8 reps

Deadlifts: 135lbs, 155lbs, 175lbs (last set were very hard)
Lunges: 25lbs, 25lbs
Flat bench press: 35s, 35s
Seated cable rows: 35lbs, 42.5lbs
Incline hammer curls: 40lbs down to 30lbs x 2
Tricep rope pressdowns: 35lbs, 35lbs

Cardio: 15min walk, 20 min cardio, 15 min walk

Monday, December 19:
Another interval workout for 20 min plus 20 min of easy running

Tuesday, December 20: weights and 60 minutes of cardio

Exercises done at 3x8 reps

Incline dumbbell presses: 25s, 30s, 30s
Barbell rows: 70lbs, 70lbs, 80lbs
Dumbbell split squats: 25s, 30s, 30s
Reverse lunges: 25s, 30s, 30s
Dumbbell shoulder presses: 25s, 30-25s, 30-25s
Underhand lat pulldowns: 42.5lbs, 50lbs, 50lbs

15 min run @ 1.51 miles
15 min run @ 1.56 miles
20 min stairmaster
10 min stairmill

Wednesday, December 21: fasted cardio 1.5 mile run and 15 min walk

Monday, December 26: 4.2 mile run in 40 minutes + 20 min stairmill

Tuesday, December 27: Interval workout (17 minutes)

  0-4 min easy run for 0.37 miles
  1-2:    0.05-0.15 miles at 8mph w/2% incline
  2-4:    walk (at 2% incline at 2.5 mph)
  4-5:    0.31-0.45 miles @ 8mph w/2% incline
  5-7:    walking
  7-8:    0.55-0.71 miles @9 mph w/2% incline
 8-10:    walking
10-11:   0.81-0.97 miles @ 9.2 mph w/2% incline
11-13:   walking
13-14:   1.06-1.24 miles @ 9.5 mph w/2% incline
14-16:   walking
16-17:   1.35-1.52 miles @ 10mph w/2% incline

Rest and recovery cardio.

Wednesday, December 28: 55 minutes of cardio (run for 30 min, stairmill after for 25 min)

Thursday, December 29: 35 min of cardio (combination of Precor and stairmill)

Friday, December 30: OFF!!!!

Thanks for coming by and please leave comments if you like.

Boxing Day and quietly spending the evening with my cat

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Well, now that Christmas has come and went, I feel drawn to staying in and hiding away. But, a trip here MAY come about this New Year's Eve...some decisions to make about how to ring in the New Year!

The bar is called the Guvernment...fitting, although I don't think any laws are passed on dress code (judging by a few skimpy outfits I noticed).

I haven never been, and my friend recently suggested we take a trip to Toronto to see the place for ourselves...

Here is the event: it costs $45 for a ticket to get in, but if you are not a T-dot commuter, you'll have to account for a bus/car/train trip to the provincial capital. I imagine a bus ride to Toronto is between $45-$85. Student discount is applicable for those at any college or university (greyhound.ca).

(I have no idea who these dj's are, btw. But I'll hunt around on cyberspace for some music to sample and share with you). It may also be interesting to find out if they are all on the same electronic record label too.

Top Canadian News stories in 2011

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http://bit.ly/rykch1

This is CBC's recollection of the top news stories in Canada for 2011.

Top gadgets of 2011 | Sync™ Blog

Top gadgets of 2011 Sync™ Blog


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Another thing I couldn't pass up. Check out some of this year's top gadgets.

Sympatico.ca Lifestyle : Special Guides : Book GuidePHOTO_GALLERY_BOOK_GUIDE_TOP_10_BOOKS_2011 : book guide - top 10 books of 2011

Sympatico.ca Lifestyle : Special Guides : Book GuidePHOTO_GALLERY_BOOK_GUIDE_TOP_10_BOOKS_2011 : book guide - top 10 books of 2011


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Thought I would decorate with some "novel" ideas.
Enjoy some the year's best books, according to sympatico.ca!

Marianas Trench - Haven't Had Enough

I love, love this new album by Mariana's Trench, titled Ever After. This album is similar to works of Simple Plan and other poppy punk rock bands, but the album has its own signature: a slower opening but blasts full speed with a mixture of upbeats and slower melodies. A very good album just in time for the festive season!

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Playlist: 10 Best Workout Songs of March 2011 - Shape Magazine

Playlist: 10 Best Workout Songs of March 2011 - Shape Magazine


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I thought this would shake some motivation into you slackers. I'm going to check out these songs and add them to my iPod. Enjoy!!!

Me = Zena, personified! Tues. December 13, 2011

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What motivates YOU?

We are what we repeatedly do. Excellence, is therefore not an act, but a habit. Anonymous.

Make what you do everyday consistent. Make your day the most greatest thing you can do, everyday. Make sunshine your mantra; your higher power your religion; and your dreams your aim. Strive to do the best with what you have, at that moment, consistently. And live like it's your right AND your privilege.
But I hope you like my photographs! These were taken at my gym where I train and I had these done before my trip to Dominican...so they were done mid-November of this year.

Now, if you excuse me, I have some exercise that needs to be done ;)

Vin Diesel "My Way"

A little motivation for me and you.


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Hairstyles Men Definitely Love | OurVanity.com. Hot Beauty News & Tips

Hairstyles Men Definitely Love OurVanity.com. Hot Beauty News & Tips


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Thought this was kinda cool. Who doesn't like to pry into a man's mind?

Public Enemy vs Benny Benassi - Bring The Noise Remix (Pump-kin Remix)

I Iove this Public Enemy and Benny Benassi remix. Go to http://www.youtube-mp3.org/ to download and make a video to song on your iPod.

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So

Super fantastic workout: Wednesday, December 7, 2011

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So, I've been missing in action on my blog, hence my posting and getting back into my workout and music video uploading. I did a great workout today (75 min of cardio) and skipped the weights today. I didn't feel like lifting any iron, but running and stairmill seemed to call my name.

I have a test tomorrow, a test Friday and two tests next week. I'm just trying to keep my life together right now and I find, being a ENFJ but also very reclusive sometimes, blogging, writing and working out come to me like second nature to deal with stress in my life and make sense to me.

I often get asked, "how do you do it? You must be so motivated and ambitious to workout all the time?" I reply, "it's what I am good at. I'm good at working out, running and weight lifting in general, so I tend to stick to what comes easily to me."

I also find my blogging keeps me accountable and motivated to post what I do. It's not necessarily a way for me to behave, but rather just to motivate others who find exercise more of a struggle. Or those who deal with losing weight: reading my blog and seeing what I do on a regular basis can be a source of aid to others. I know, for me, reading blogs by IFBB pro Pauline Nordin (LOVE HER!) and NPC figure competitor Allison Moyer (Love her too!), motivate me very well. They are gifted athletically and I always look to their blogs as a way to see how I can push my comfort level from beyond mediocre and teaches me more about training.

It's hard to stay motivated sometimes. Listening to music also helps me to get in the mood to workout and I like to watch youtube videos of athletes training or dowload songs to my iPod to get my mojo to the gym. And keep it there :)

Workout today:
30 min Precor
30 min run on treadmill
15 min on Stairmill

If this seems a lot to you, keep in mind I have been doing this for a while now...no big deal. I want to train for a 1/2 marathon and a marathon I'm doing a little bit more these days!

I tried out a great, yummy recipe today:

--2 cans of tuna (drained, no oil added)
--With 3/4 cup of President's Choice Blue Menu Butter Chicken cooking sauce
--1 tablespoon oil

This is great way to enjoy the flavour of East Indian cuisine without the hassle of knowing what's in a regular portion of Butter Chicken (plus it's with tuna) in terms of macronutrients. It's also A LOT cheaper than going out for dinner!