Physio-Is it really necessary? 

So I am looking for some honest feedback  about your thoughts on physio. 

Today was my first day and basically just a consult and determine my abilities and strength. It was about 50 min and here is what I learned 

Not Much! 

I did the whole patient history thing, told him all about my issue, gave my bone scan results and then this 

  
I had the ultrasound and this little shockwave thingy. Then he asked me if I know how to stretch my calves. Yes sir, I do. I stretch everyday post workout. All this to the tune of $80. He wants me 2x a week at $60 so he can teach me stretching exercises. 

How about no. Here’s the thing, I can and have “you tubed “many stretching videos for this and have been doing them for a few weeks now. Seeing as it is the Xmas season $120 / week can be used for a much better use. 

Here is my thoughts – I will continue to stretch on my own daily at the gym. I will return to training very easily and gently and do physio maybe 1x every 2 weeks, seems fair to me. 

This isn’t a surgical issue but simply tendinopathy issue so what do you think? Can I rehab myself? Can I don’t deplete my bank account and strengthen this on my own? 

Tofu Scramble 

This is quite possibly the easiest yummiest breakfast ever. 

  
You take a block of extra firm tofu , cut off a 1/4 piece,wrap it in paper towel and squeeze the shit out of it. Meanwhile microwave a medium sweet potato for about 5-6 minutes. 

Add 1 tbsp oil to a fry pan, crumble in tofu, add 2 tbsp black beans and corn . Take the cooked sweet potato and remove skin, put it in the fry pan. Add taco seasoning ,salsa and 1 tbsp nutrional  yeast and Bob is your uncle! This made 2 servings  

 
So easy, so good 

 

Top with the creamiest avocado slices – You are welcome ! 

Lentil Lasagna 

Meatless meals are back in action for this girl. 

After doing the Keto thing I realized I felt better when I ate more plants  and fruit, so that’s what I am going to do. I decided that my love for lentils had to inspire a favorite comfort meal- lasagna! 

So here is how it went down! 

You will need

12 cooked lasagna noodles

1 jar of pasta sauce

1 28oz can of diced tomatoes

1 cup dried lentils 

Italian seasoning and garlic powder

Shredded mozzarella cheese ( I use the pre shredded kind in the bag because I’m lazy like that) 

Step 1 – boil the lentils in about 2-3 cups of water until tender. Keep an eye on them in case you need to add more water. Once liquid is absorbed and lentils have cooled, mash them up – I use my hands because that just works best. 


Step 2 – add the pasta sauce ,tomatoes and seasoning  

 
Step 3- start layering! In a greased 9×13 pan layer 3 noodles – then lentil sauce then cheese . Repeat 4x  

 
It should look like this beauty  

 
I added a little extra old cheese on top – because I love cheese. I swear this pan weighs 20lbs.

Step 4 – cover with foil and cook for about 45 minutes at 350 degrees then remove foil and broil the top for about 3-5 minutes 

 Ta Da!!!! 

Holy cheesy yummy! Serve with warm garlic bread and you have a carbtastic meal. 

GoodLife Fitness and ParticipACTION 

GoodLife Fitness and ParticipACTION are teaming up to get Canadians started on the path to an active and healthy life. From November 22-30, GoodLife is hosting a ParticipACTION Open House, and will be giving Canadians access to all clubs across the country, for free!
Here is how you can get started on your own fitness journey or spread the word to your friends and followers

Sign Up for a FREE 7 day pass
Activate the pass any time between Nov 22-30, and have access to any GoodLife location for the next 7 days!
How to get started at the gym + facts and stats on physical activity, click on the link below

Get Started
So what’s your excuse? There is no time like the present to get out there and get started on your journey.

Cardio , I’m Back! 

I had my ortho visit on Monday and he confirmed that I have posterior tibial tendinopathy and need to still be in the boot. I start physiotherapy this coming Monday and the only thing the surgeon said was “wear the boot for comfort”. Um , ok?
Yes it feels so much better in the boot but I haven’t been told what I can and cannot do at the gym so I decided I am going to try some cardio, because it has been a long 5 weeks without it.
My home gym GoodLife Fitness has all the training tools I need to recover from this injury. Guess what ? Today I used the treadmill! Omg it was so liberating to be able to move and sweat again!


It took 33 minutes to “power walk” that 2 miles but I didn’t care, I was smiling from ear to ear!

I decided I needed to do more so I hopped on my favorite cardio machine – the Octane Fitness lateral elliptical

 Another 2 miles done! I felt great and had endorphins flowing after that. It just made my back workout eve better.
Now I know I need to pace myself and not go out guns blazing but this is huge!
I am ready to sign up for the Sulpher Springs 50 miler in May and this is my 2016 goal race. I need to be ready for this race.
I will not become a couch potato, I will get to that race! Come hell or high water!

You Can’t Have It! 

Ok , so let’s wrap up this week of Ketogenic eating. I lost 0lbs. I do not feel any different and I’m so sick of sausages and bacon. 

Here is what I learned from this experience. 

When you tell yourself ” you can’t have that” – guess what?  You want it even more! Yes I really really want a cracker because I love crackers! No I don’t want to eat just meat and eggs. 

I need fruit in my life. I love a banana and PB for a quick snack, a cucumber Sammie or just some crackers and cheese. Is this really so wrong? 

I have decided yet again that I will not label myself, restrict myself or tell myself NO. I will eat to fuel my body, I will consume protein and dammit I will eat a sub when I want it. 

I have successfully lost a lot of weight in the past 5 years so I need to just get back to the basics and eat to fuel. 

Everybody is different and just Do What Works For You. I am tired of trying to label myself as something and I need to learn to be better at just being me. So as of today I am just Dawn , broken runner on a path to health and happiness. I don’t need to be anymore than that. 

Happy Weekend, Be Active and Be Heathly my friends  

 

Keto Alfredo Chicken 

Being an injured runner sure does free up a lot of time. It allows me to research thugs that I’ve always been interested in but had no time for it. I was always consumed with running schedules and fitting training runs into my life. Seeing as I’m in the boot I have been researching this Ketogenic lifestyle and so far it fits me really well. 

Meals have been going good and I’m not getting bored yet, that typically happens when I try a new lifestyle. 

I whipped up this fancy ass meal for supper tonight and it literally took me 15 minutes to make it! 

Alfredo Chicken 

  
These are your ingredients

   
   
Add mushrooms , onions and garlic powder to a pan and sauté in olive oil or butter. When soft , add in the Ready to Eat pre cooked chicken strips, add in frozen broccoli , pour in heavy cream and parm!

Let simmer then add in shredded cheese. 

   
   
This tastes like a big ole comfort bowl of soup! Back in the day it would be served over penne with a French stick , but carbs are my enemy! 

Hope you enjoy! 

Keto Fat Bombs

  
After researching my little brain out I finally concocted a recipe that I love! 

This is a purely decadent little fat square that I will be noshing on. It is not my recipe and the original can be found here Diet Keto 

  
All you need is 

3/4 cup coconut oil 

150g of almond butter 

30 squirts of Liquid Stevia

50g unsweetened cocoa 

150g salted butter 

Get yourself a food scale people because I have no idea what grams look like. 

Melt the oil, almond butter and butter in a glass measuring dish then add cocoa and stevia. Mix well 

  
Pour into silicone ice molds and freeze for 30 minutes 

 
Next time I will add in unsweetened coconut flakes. 

  
Here’s the stats but basically just pure fat! 

Enjoy 

Going KETO

  
I have been doing a lot of research over the past few weeks into a lifestyle that both intrigues me and scares the crap out of me. You see , the World Health Organization just labelled bacon a carcinogenic in sort. Yes, fatty foods are bad for you. Well, I am not one to just believe everything I read so I wanted to do my own little digging. 

For me – CARBS ARE THE DEVIL! 

I hold onto carb calories like no ones business. I look at a sandwich and gain 3lbs. When I first had my Gastric Bypass revision done it was nailed into my head to eat protein and little to no carbs. I did just that and 144lbs fell off me over the years. But to now introduce a Low Carb High Fat ( LCHF ) diet is confusing. It all stems down to the fact that you need energy throughout the day , eating carbs quickly turns calories into glucose causing you to crash quickly. Here is a link to a great read Keto genic Diet Resource .

  
This is something I’m willing to try, I am not saying it is going to be lifelong for me. My primary goal right now is to lean out. I do not need to make any gains in my size for lifting. My only issue will be when I do start running again, I know I will need some carbs.

So what is my daily meal plan going to look like? Lots and lots of eggs! 

My macro ratio that I’ve set into My Fitness Pal is fat = 70% protein = 20% carbs = 10%

Breakfast will be 2-3 eggs and pork sausages and coffee with heavy cream or coconut milk( from the can).

Post workout I won’t be consuming anymore shakes because it will cause my macros to be too high in protein. I will instead eat a hard boiled egg, cheese or Greek yogurt. 

Lunch will be a salad with full fat ranch dressing and a fat ( sausage,bacon and avocado) I might also have a steak or chicken with lunch. Tuna with mayo is another good lunch idea or salmon with mayo both on a romaine leaf. 

Snacks will be nuts( almonds or macadamia) , fat bombs, veggies and ranch, Quest Bars , deli meat and cheese roll ups, cheese strings

Supper will be chicken thighs, pork cutlets,steak, ham steaks, Italian sausages, beef burgers, meatballs wrapped in bacon &  all paired with either salad, broccoli, asparagus or green beans. 

I will still drink a ton of water and coffee and tea. 

My big challenge is getting bored of the same foods so I will definitely be trying out recipes so stay tuned. 

Fat bombs are going to be my best friend for noshing on in the car I just need to experiment with them. I also am going to need to make a Costco run pretty soon to stock up on meat and coconut oil.

Here we go! Happy Fat Days

Sunday Dinner – Pillsbury Chicken Pot Pie

I worked all day today so I wanted an easy quick prepare dinner for the fam jam. So I decided to make a pot pie, easy peasy style. 

Here’s the steps to making this dish 

  
Go to the grocery store and grab a rotisserie chicken and demolish it! Place all the meat in a baking dish, then cover the meat with frozen mixed vegetables. Then add 1 can of Progresso Chicken Pot Pie soup or cream of chicken soup. 

   
Then top with a package of Country Biscuits 

   
 
Cover with foil and bake at 375 degrees for about 25 minutes, remove foil and let cook another 5 minutes until biscuits are browned.  

   
Enjoy! 

The kids will love this easy peasy one dish meal that screams comfort food! 

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