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Welcome to the life of a 6 foot tall runner living in Saskatchewan, Canada. This is where I document my adventures in food, fitness, and my life in general. My sarcasm hand is always raised and 90% of my iPhone photos are of my dog.

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DISCLAIMER

Please consult your medical professional before making any fitness and/or nutritional changes.

ALWAYS honour your body.

 

Tuesday
Apr212015

It's Your Turn...

It's been three years since I started this blog and I've been hogging the conversation! How rude of me.

Now it's your turn! I want to know what you think about this slice of the Internet. Love something I do? GREAT! Let me know! Hate something? Well, it's less great but I still want to know!

It's all about the people today. What should I be doing more of? Less of? What do you want to see on Running Tall?

Sounds off in the survey below. Your answers are completely anonymous so feel free to be as brutally honest as you'd like. I'm a big girl :)

Thank you so much for taking the time to give me a little feedback! I'll be taking these answers to heart and will work hard to incorporate them into this site.

Have a lovely day!

Thursday
Apr162015

What Protein Powder Do I Use?

It’s been a Lana Del Rey kind of morning.

I’ve loved a few of her bigger hits (Ultraviolence, Video Games, Young and Beautiful) and always dug her vibe but I haven’t really explored her other stuff until recently. Thanks to the Lana Del Rey YouTube mix I now have a constant stream of beautiful chill while I work :)

#BIKINISERIES – Killin It

Okay, I know it’s only 4 days into the challenge but I’m feeling fantastic so far during this year’s Bikini Series. I’m not craving anything, my workouts and eating have been on point, and I have motivation coming out the wazoo.

Morning workouts aka bootycalls FTW

Turkey chilli with avocado. Best recipe of the week (in the TIU nutrition plan).

I’ve got a decent routine down each night so I can make sure everything is ready to go for the next day. Tuesday night/Wednesday morning was the only rough day for me since I worked my serving job from 6 until midnight. So much coffee was needed that Wednesday morning when I had to get up from my big girl job.

But I still had a lean, green, and clean eating day thanks to the enormous Sunday meal prep. Seriously, meal prep is so key!

Speaking of meal prep, I’ve had a few questions about what protein powder I use. There are a lot of people new to Tone It Up this year that purchased the nutrition plan and bundles that came with Perfect Fit protein…and that stuff is alright (IMO). I did order it about 2 years ago when it first came out and it was fine but I found the stevia taste very overwhelming and the texture was pretty chalky when trying to mix it into smoothies and raw recipes. The only application I found it worked well in for me was baking. Maybe they’ve tweaked the formula since then but I’m not about to pay $60 for another order to find out ;)

I’ve tried a bunch of protein powders over the past few years and North Coast Naturals (aka NCN) is absolutely my favourite

Full disclosure: they did send me a few products for free to test out about a year ago but I have purchased the protein powder over and over again on my own because I love it.

A few reasons it’s my jam:

-Fantastic taste and blendability: I have the vanilla and chocolate flavours and they’re both delicious in everything – baking, smoothies, mixed with almond milk/water, raw recipes…you name it.

-100% natural, no artificial sweeteners, and no stevia! I can’t handle the taste of stevia at all. It is way too overpowering for my taste. NCN sweetens their protein powder with low-glycemic fructose and it’s just right – not too sweet.

-Very easy to digest for a whey protein. My body isn’t able to handle dairy like it has been in the past. THANKS AGEING. I tend to try and stay away from dairy products or take them in small amounts. NCN does derive the whey from cheese but it is formulated with added lactase which makes it easy to digest for us with lactose issues. I’ve never had any discomfort using this protein #yay

-Canadian and available locally! NCN is a Canadian company and their products are available at local stores (for me at least). My local Bulk Barn carries their products in their health section so no need to panic when I run out! I just ran out of my second tub of vanilla this past weekend so I need to swing by Bulk Barn soon….

This protein is available in chocolate, vanilla, and unflavoured. I have yet to try the unflavoured since I like to use the vanilla for my more “plain” uses like fruit smoothies and yummy raw treats like:

Protein PB cups....SO GOOD. 

 

Do you have a favourite protein powder? Leave it in the comments!

 

Have a beautiful rest of the day!

PS: A glorious night mantra for ya

<3

Monday
Apr132015

#BIKINISERIES 2015 Kick Off

Good Monday morning!

I woke up today full of motivation and excitement - today is a new day and a new week! Make it amazing :)

Weekend Recap & #BikiniSeries Prep

I hope you all had a lovely and relaxing weekend. Mike was in the throes of studying since he has a biology final today so it was a low key weekend. The sun was shining so we broke out the longboard and skateboard again.

We also managed to sneak in a fantastic sunny run!

Sadie was beyond stoked to get out there and run her tail off. I was a pretty happy camper myself, especially since I only needed one layer. Holla.

I spent 9 hours on my feet on Saturday night working my serving job so I loved going to surfset Sunday morning to get the blood pumping and my lower body stretched out real nice.

The surfset instructor has a yoga background so we spend around 10 minutes at the end of class doing a lot of stretching and yoga poses. It felt amazing.

A good chunk of Sunday afternoon/night was spent prepping for the kick-off of the Bikini Series!

Loading up on healthy groceries

Meal prepping up a storm! Items I prepped for this week:

-cut up carrots, bell peppers, and strawberries

-washed and stored blackberries and raspberries

-roasted beets, cut up apples, and made salad dressing for lunches

-made some TIU breakfast muffins

-made chia pudding for snacks

-cooked a batch of quinoa for the week

Sadie was a big help in the kitchen last night

What a suck.

I’m ready to attack this year’s Bikini Series like WHOA. The past few years have been a hybrid of training for a tri/races and participating in the Bikini Series. This year I’m focusing on one race (QCM baby!) and the training for that doesn’t officially start until the end of June. That gives me plenty of time to focus on this challenge and get ready for summer! I have some sweet goals for this series and am pretty excited to commit to TIU challenges again - #150bysummer is going down for real this year. I’ve got this printed and hanging on the fridge to track my progress. Two miles are down after my HIIT workout this morning!

Any of you guys doing this year’s #BikiniSeries?

Have a wonderful Monday!

Thursday
Apr092015

Climb The Hill Treadmill Workout

Hi friends! It’s been a hot minute since I’ve posted any workouts on el bloggo but that changes TODAY!

Let’s talk running. Saskatchewan can be a really pretty place to run

Except when it comes to hill workouts. Saskie is really flat.

*insert joke about dog running away and it took 3 days*

True story: in Regina, we have one really popular hill that almost every runner and running groups uses to get their hill workouts done.

So what are you to do when you either can’t get outside to use that hill, it’s super busy, weather is bad, or you just want to watch your fave TV show?

TREADMILL TIME!

The treadmill gets a lot of smack from runners but I personally don’t mind it.  I trained for my first half marathon almost exclusively on a treadmill so I got pretty comfortable on it.

Pro tip: schedule your runs during Scandal/HTGAWM/Mindy Project (my personal faves) or a game. It will make the time go by quicker and you’re killing two birds with one stone.

Outdoors runs are where it’s at for distance runs, but I actually like using the treadmill for speed or hill drills. You can control the difficulty, see the numbers, and really push yourself. Sometimes when I’m trying to do speed drills on a track or outdoors, I have a hard time gauging how fast I’m really going and will often fault to the slower pace.

This treadmill workout simulates climbing a hill and going back down in 30 minutes. You’ll control the slant of the “hill” using the incline on the treadmill.

I’ve put 5.8 as an average running speed but adjust as needed. You should build up to working at an 8 out of 10 RPE (rate of perceived exertion) at the top of the hill.

Remember to cool down and stretch after you’re done! If you’re feeling adventurous, try pairing this workout with a strength set, like this upper body workout.

Things of Interest

Dove Choose Beautiful video – Dove’s done it again! Great campaign video

6 Ways To Straighten Out Smartphone Slump

Jalapeno Salsa Kale Chips

Monday
Apr062015

Things I'm Loving {March 2015}

Happy Easter Monday to you all! I hope everyone had a fantastic long weekend. Mine is still going strong! I took today off from work so I could enjoy an extra-long four day weekend and get some more house and wedding stuff done.

On the agenda today: meal planning and prep, workout planning, laundry, cleaning, and a trip to some thrift stores to search for some wedding supplies.

Knowing me, I’ll also sneak in an hour long yoga sesh sometime today. I haven’t practiced in a week and I NEED it. Workouts have been dedicated solely to running and strength lately and my muscles are missing the glory of yoga.

Busting out the TRX this past weekend for a full body workout.

I have a few weeks break from teaching Zumba now that the winter session classes are over and I’m trying to fill all this free workout time! I usually depend on teaching on Mondays and Wednesdays for workouts those days and when I don’t have to, I’m like a kid in a candy store – “what workout should I do today?!”. I’ll be making my way through some workouts I have pinned and some Tone It Up routines I haven’t tried yet. Speaking of which…

It’s baaaaaack!

I’ll be participating in this year’s Bikini Series and it will be my fifth series since becoming a TIU member! This is hands down my favorite challenge Tone It Up puts on since it’s the challenge that first introduced me to K&K years ago. Plus, I’m a #TIUBride this year and have engagement pictures coming up at the end of summer so I have TONS of motivation to kill it this year. This year’s Bikini Series is looking AMAZING so far – I personally can’t wait to try out the 8 week bikini guide. If you’re interested, you can sign up here and let me know! We can check in with one another :)

Things I’m Loving – March 2015

Okay, so I missed the boat on this post last week. Usually I try to have these types of posts up the Friday closest to the end of the month but slipped up on March’s post. Whoops.

Nevertheless, here’s everything I was obsessing over in March!

Printable Yoga Flows

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You guys know how much I love my Yoga Studio App and free yoga flows on YouTube. However, I’ve been missing my ashtanga primary series practice I used to do 2-3 times per week back when I took regular studio classes. So one day, I decided to google the sequence and give it a try. It felt like I was back in the studio. I’ve been doing a modified version of the primary series (taking out poses I know I can’t do safely on my own) and it’s been wonderful.

Please note that this is not ideal for a beginner to try at home. I took ashtanga classes at a yoga studio on and off for 5 years so I felt comfortable guiding my own practice at home. Even then, I don’t do the complete series because I don’t feel comfortable doing some poses unguided. I highly HIGHLY recommend going to a studio if you’re just starting yoga so you can get guidance into proper form.

Lulu Sale Room

The Regina Lululemon store is the bomb. The staff is super friendly, the store is beautiful, and there’s a big sale room with an amazing selection! As a fitness instructor/enthusiast on a wedding budget, the sale room is my saving grace. Some of my sports bras were on the verge of death and since I go through 5-7 a week (sometimes 2-3 in one day alone!), I need some inventory. I was so happy I found this bad boy in my size

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One of the best sports bras EVER.

I also found these super cute leggings

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Which was amazing since I basically live in lulu leggings. Plus, they were super fun to wear to Zumba, all sassy with the mesh and whatnot.

The lulu gods must have been smiling on me the day I got these because not only were they 30-40% off but I also got an additional $10 off the sale price on each item. I’ve never seen that double sale action at lulu before but I’m not complaining!

Friday Night Lights Re-Watch


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Tim Riggins is back in my life…again. I found Friday Night Lights on Netflix last year and burned through all the seasons in a scary amount of time. Apparently I felt like doing that again because I’ve been re-watching season 1 at an alarming rate this past month.

PS: Is there a more perfect TV couple than Tami and Eric Taylor?

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Club Fitz

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These two ladies are my fitness instructor idols! I discovered their YouTube videos about a year ago and have followed them ever since. Their choreo and song selection is INSANE! Plus, their energy just jumps off the screen. Exhibit A:

They’re always the first source I turn too when I’m stuck in a Zumba rut or choreo block. Now they’ve launched their own site full of really awesome choreo, info for instructors, and other good stuff. I’ve signed up for a free basic membership that gives me access to tutorials and blog posts where they write about everything from clothing, to class playlists, to advice for other fitness instructors. If you’re a fellow fitness instructor (especially a dance cardio/Zumba instructor), check them out!

Past Things I’m Loving

July 2012
October 2012
February 2013
May 2013
September 2013
December 2013
March 2014
November 2014
January 2015
February 2015

 

Have a great rest of your Monday!

Blog On Deck:

Wednesday: Workout Wednesday! I’ll have a new bodyweight workout for you guys (my fave!) plus a new workout playlist