Injured? Don’t couch it, move it!

*This post has been written as part of the GoodLife Fitness blog ambassador program. All opinions expressed are my own.

Are you suffering from an injury and can no longer participate in your sport of choice?

Don’t become a couch potato and use it as an excuse to hibernate, keep moving that body! There are many ways and activities that you can continue to exercise even if you are injured. Obviously you must use common sense and make sure you Dr is ok with it.

For me I have a navicular stress fracture and was non weight bearing and on crutches- BUT that did not mean my arms were broken.

Here are just a few exercises I did from the comfort of my living room. Grab a chair and some Dumbbells

 this is a great shoulder exercise doing 3 sets of 12 reps.

Then I moved onto biceps and triceps

  I also do hammer curls and alternate cross body bicep curls.

I have my cast off now so I was so stoked to take my boot to GoodLife Fitness for a proper upper body workout.

Here is what went down today, it was a doozy!


Barbell curls 30lbs 3 x 12

Hammer curls 20lbs 3×12

Side lateral raise to a T 7.5lbs 3×12

Front raise 7.5lbs 3×12

Shoulder Press 17.5lbs 3×12

Seated dual pulley cable row 55lbs 3×10

Straight arm pull down on cable machine 30lbs 3×10

Seated lat pull down 65lbs 3×10

Rock it Machine bicurls 65lbs 3×10

Rock it Machine shoulder press 40lb 3×10

Rock it machine dips 40lbs 3×10

Assisted pull ups 3×8


Rock it Machine Abs 40lbs 3×10 (front and obliques)


Leg raises 3×15

Donkey Kicks 3×15

Glute bridges 3×15

These were all done in my boot and I made no excuses. I have yet to be told I’m non weight bearing again so I will continue to work my upper body to death. I can’t do cardio so I’ll just lift weights faster with little rest between sets. I was super sweaty today so I definitely burned calories.

So if you are injured and can’t get to the gym, run, spin or do any heavy lifting – there is always a substitute and a way to modify exercise. Don’t hibernate and get fluffy, figure out what works for you. Go online and research exercises that will work with whatever injury you have. Stop making excuses and stay positive. Injuries go away, fat stays longer!

Let’s keep motivating and inspiring each other. Injured or not – WE GOT THIS! We will be back , stronger and fitter than ever.

Protein Balls and a Manitoba Harvest Hemp Giveaway!

Thank to Manitoba Harvest and #sweatpink I have been given a bag of #hemphearts to play with!

What is hemp you ask? Simply put, hemp is a super plant!

Food, clothing, rope, paper, building materials, animal bedding/herd, plastic, paint, fuel – the list of hemp applications goes go on and on. We like to call hemp the “green buffalo” as every part of the plant can be used. Hemp that is grown in Western Canada is primarily used for hemp foods. At the top part of the hemp plant you will find the hard hemp seed. This small seed “seeds” nutritiously delicious products like Hemp Hearts, hemp protein powder, and hemp oil.

Hemp has been around for centuries and has played an instrumental role in shaping our continent. Settlers were given free land if they grew hemp. The Declaration of Independence draft was written on hemp paper. Hemp materials were used in numerous war efforts. Hemp was integrating into modern life until it was ‘temporarily’ banned due to misconceptions.” Taken directly from their site! Hemp is a protein super food!

I have been asked to create recipe to incorporate these tasty nutty little gems and I figured lets pair them with some protein and make an easy out the door snack for all family members! PROTEIN BALLS!

Here is what is going to go in these little balls of goodness

4 scoops of protein  powder 

6 big tbsp peanut butter 

2 big tbsp almond butter 

1 package of Hemp Hearts 

2 tsp ground flax 

2 tbsp unsweetened coconut 

1/2 package of choco chips ( any flavor) 

2 tbsp unsweetened cocoa powder 

2 c large flake oats 

1 c or more water 

Here’s the YouTube video of the makings of my balls 

Protein Balls
The finished product will look like this 

Now I get to giveaway a bag of #hemphearts to one of you! You just need to promise me you have not already won this product from another SPA giveaway – ok? 
enter the rafflecopter giveaway starting at midnight tonight!

a Rafflecopter giveaway

Down but not out! 

Surgeon visit today! Results – IMMOBILE 


I have to be in a non weight bearing cast and on crutches until I get an MRI done. The navicular area shows both stress changes and tendinopothy from the bone scan. I need to stay off it until we know exactly what the plan is. On my way to the appt I did managed to snap a hospital selfie  

Go Jays Go lol. Any ways this cast will keep me down but not mentally. This is my bodies time to heal from a pretty hard summer. Running the GoodLife full marathon in May then 3 weeks later the Sulpher Springs 50k trail and then a week later the RUTs 50k kinda did me in! I continued to train hard all summer on my bum foot leading up to yesterday’s Scotiabank full ( which I did not run) . 

So now I will sit on my couch and crochet blankets, do upper body weights and plan out next summers races. I know I will be back, this is just a minor set back and my heart and my head still work . I am grateful! 

So here’s to not getting fat on the couch and just taking the time to heal my body. 

Happy running to my peeps! Keep at it! 

Head up wings out #Oiselle 

Navicular Stress Fracture – Now What? 

I’m officially in Da Boot!  

Now What? 

Well for starters it means I will Not be running the Scotiabank marathon on Sunday and this is mucho upsetting. I was honored to be selected as a Digital Champion for this event and my ultimate goal was to run and have a great time. Not happening. 

So let’s rewind as to how this all unfolded – and I’m super pissed! 

I had my bone scan done the end of September and I have been stalking my family Dr daily asking for results ( I needed to know if I was running ). I was told daily ” he’ll call you if there is anything wrong” . So I ran on Sunday and I was hurting – like ice and rest and elevate hurting. Called my Dr and politely asked to have the nurse call me asap. 

I decided to go to ER because it was hurting and will lying in the triage bed the nurse calls ” the Dr said if it still hurts you can come in tomorrow for an appt” – nothing else is said. I politely mentioned I was sitting in ER and that was not necessary. The ER comes in and says ” Dawn , why are you running with a stress fracture – you can’t be running you need to get into a boot asap” 

Me – ” huh , what ? I actually do have a stress fracture? Nobody told me ” 

She was a shocked that my family DR failed to convey to me said findings as they were clearly reported on my bone scan  

“Findings in keeping with mechanical stress changes of the navicular” 

Well well. I said I wouldn’t quit running until someone told me to stop and she did. 

I was sent to the fracture room to get fitted with an air cast and orders to see the ortho on Monday. 


I plan on hitting the gym 5x a week still and absolutely destroying my back, biceps, chest and core! I will continue to post my workouts because I know there are others in the same boat as me and I want to encourage and motivate them to stay active. 

So here’s to happy Bi building and no weight bearing activities for awhile. 

Goal # 1 – DONT GET FAT! 

Goal # 2 – STAY ACTIVE! 

Reebok Z pump shoes and Fall Running 

*This post has been written as part of the GoodLife Fitness blog ambassador program however all opinions expressed are my own.

The very generous folks at Reebok  Canada have given me a pair of Reebok Z pump shoes to try out for my Autumn training. I have taken these shoes on all types of terrain and the treadmills at GoodLife Fitness

These shoes have amazing stability and I know what that feels like, I’m an overpronator and these kept my feet nice and tight. The fact that you can pump the shoe to cushion your own foot is pretty awesome! I liked how my foot felt safe in this shoe. My ankles did not roll and I felt super snug in them. The trails were no match for these, we glided over tree roots and rocks!

 The shoe is lightweight , has no tongue and speed laces. You simply slide your foot in , pump it up and Go!  Only change I would make is a wider toe box . This is a shoe I believe in and I will continue training in them until the mileage adds up !

Happy Fall Running my friends!

Here’s to marathon training.

Why the Y can kiss my A**!

Oh boy , this girl is fuming! 

I am a very loyal gym goer and my home gym is and will always be GoodLife Fitness but I decided to activate my Y pass a few weeks ago so that when I needed a run I could go. 

Well , this past week they put up fancy shmancy neon signs everywhere with their ” Rules “. One of them being – cardio is limited to < 30 minutes from 8-11am and 4-8pm. Huh? What? This gym is never packed and I have never seen a line up for the cardio , if there was such a line up then yes I would abide by the “time limits”. 

Then this am was the kicker which led my to this mood  

I was on the bike this am with the other 5 people in the gym and I received an important business call, I had my ear buds in and I was talking into my phone quietly, when Mr ” 70 year old trainer” comes up and says – ” you can’t be talking on your phone ” I explained my situation and that I’d be off in a sec – Nope – get off the phone. I’m like well you are talking to that other old dude , what’s the difference? The number of people who stand around and “talk ” in that gym is phenomenal. What the fuck is the difference if I’m talking into a portable electronic device asshole. I’m not bothering anyone. I promptly left the gym to head to the crowded change room with the other seniors then threw my membership at the front desk and gave them some honest, heart felt feedback about their facilty – which is basically a Senior Rec Plex! If you aren’t 80 and with a walker you do not matter! 

Here is my biggest issue – I PAY THE SAME AS EVERYONE ELSE , so – why are you not limiting the number of reps/sets  a person  can do in the squat rack? I may have spent too much time on the mat stretching – better limit floor time? 

This is a joke ! 

I am an athlete , training for something. Do Not tell how, when or how long I can train for when I pay the same $$$ as every other member here! 

So it’s safe to say – today I told the Y to KISS MY ASS! You are no longer getting my money, I refuse to support you in the community and I will continue to train at my “Real” gym. 

Thank you for absolutely nothing! 

So You Are Running 26.2 In A Month – What Do You Need To Know?

I can hardly call myself a seasoned veteran of marathon running ( I only have 2 under my belt) but I sure have learned a thing or two,

I am sure you have been tracking your mileage, following a plan and building up to those long slow distance runs by now and soon you will find yourself in taper madness but whether this is your first or 21st marathon , there are still things you need to remember.

Here is a list of things I do to get myself ready to run 26.2 with only 4 weeks left.

  1. I run a half marathon as if it was a race day. I put all my effort into it and I race. This past Sunday I did just that and I killed it, beating my old PR of 2;22. I ran a solid 2:20 – on a treadmill to boot. By doing this “race” I was able to challenge myself both physically and mentally in order to prepare myself for race day. I am by no means one who “races” as I am typically one of the slowest out there. For me this is a chance to get my head in the game and review what went wrong and what went right seeing as I will be repeating this distance 2x in the next 4 weeks.
  2. I figure out my nutrition and hydration plan. This is vital to anyone running for hours on a course. You maybe one of the lucky ones who sails through in under 4 hours or you could be like me plodding along out there for 5+ hours, regardless we all need to know what our bodies like and dislike on race day. I do not carry fluids as I have always found aid stations to be readily available. I do carry GU’s because my tummy likes them and they don’t give me any GI issues. I do make sure when travelling through the water stations to grab both a Gatorade and a water and down them both. I do not tolerate a lot of sugar so mixing these makes it much easier on the belly.
  3. I know what shoes, socks and clothes I am going to wear and I have taken them on a test run. The shoes and socks are critical, never ever wear new shoes to a race. You absolutely need to work them in and make sure they are working for you. I had a bad experience after a race when I had to biggest blood blisters on both my feet from ill fitting shoes that I thought were ok. Same goes with the outfit, know that your articles of clothing are not going to ride up , chafe or fall down during the run. Take your entire race day outfit on a run at least a week prior to the race. Layer, layer, layer is the key to running any fall marathon. The temps can change significantly over the course of the morning so you need to know what to discard, tie up or toss to crowds!
  4. Do Not build up mileage in those last few weeks. You have probably been religiously following either a 18,16 or 14 week training plan with a very dedicated run schedule. Do not think that this is the time to start adding in extra runs, doing more speed work, running extra hill drills or pushing too hard on those long slow runs. You will be running your longest distance probably this week and then you will start the decrease in mileage aka tapering. Learn from this long run both physically and mentally and challenge yourself but don’t race it quite yet, you need to get a feeling for how the distance feels.
  5. Run at the same time as race day. This is also very important because if you are running most of your training runs after work or in the late afternoon, you need to experience what it feels like to run at 7am. The temps are different and your body is also in a different state. Those after work hours may have you limber and loose from being busy all day and you need to know what it feels like to run when you have just woken your body up.
  6. Lastly, let your mind positively embrace the fact that you are about to do something that not many have or ever will do. On those last few runs while you are spending a lot of alone time with your head, keep telling yourself that you got this. You have worked so hard for the past few months training both your body and mind to conquer this feat. Repeat that mantra in your head over and over so that when race day approaches you get to that start line focused and determined to finish what you started so many months ago.

Low Carb NOT No Carb

I need to drop some serious lbs because I am still far too fluffy for my liking! 

How am I going to do this? 

Low Carb NOT no carb!

You see there are people out there that believe you must eliminate all carbs from your diet in order to drop weight – I highly disagree! I need carbs to function – I am a runner and lifter so my body needs these in order to effectively train.  

Here is a link to why you need to choose good over bad Carbs .

I love beans and lentils and will be incorporating these into my meal prep. 

Last year I wrote this post High protein low carb meal prep and it is one of my most viewed posts. It gives an idea as to what I plan on eating in a day. 

I’m heading out to the grocery store now to stock up on eggs, avocado, sweet potato, lean deli meat, cheese and loads of animal protein ( I did stock up on quite a bit at Costco ).

My goal is to lean out , not worry about the scale ( haven’t weighed myself in weeks) and just focus on good ole clean eating with protein and vegg! 

Let’s do this 

I Have A Dilemma?

Man oh man , what to do what to do? 

Here’s the scoop and I ask for your input to help me in this decision. 

For about 6-8 months now I have been having some issues/pain in my right foot, I attributed it to running of course and have made every effort to ensure I’m running in the correct shoe. I’ve gone from Mizuno’s to Hoka’s to Altra’s ( these being my favorite) . I’m a hard overpronator and a heavy footed runner, so I figured this is what was causing all my issues. I determined that because I have this pain here  

Midfoot inner arch that I was throwing my gait off causing hip pain as well and very tight hamstrings. 

I rode it out, I thought stop being so fussy and just keep running you are fine. In May of this year I ran a full, 3 weeks later a 50k then a week later another 50k. This is when it really started to hurt. I proceeded on with my training for  Scotiabank Marathon and started ramping up the miles. My last long run of 17 miles was painful but not unbearable. Treadmill running is worse because I run more on my toes and this causes me way more pain. 

SO – I went to my family Dr yesterday and he is pretty confident that I have a Navicular stress fracture based on symptoms. I’m having X-rays today but we already know that stress fractures rarely show up on a standard X-ray, I’m waiting on a Bone Scan which can take weeks to months to get in. 

  So here is my Dilemma – the Dr says treat this as if it is a stress fracture until we are sure which means absolutely No weight bearing activities ( spin, run, walk, etc) NONE! 

BUT , my issue is what if it isn’t ? What if it’s just a soft tissue issue and I’m cleared – I’d have lost at least 4 weeks of training not running. 

My marathon is in 4 weeks , I don’t have time to waste. I figure get through this marathon and treat the issue after that if diagnosis isn’t made until then. 

What are your thoughts? 

I can still run , not well nor with any speed but I didn’t plan on “winning” this marathon for me it’s always about just finishing. 

Input greatly appreciated . 
Thanks friends 

Make It Happen! 

Make It Happen!
*This post has been written as part of the GoodLife fitness blog ambassador program. All opinions expressed are my own .


Each and everyday we must decide what is good for our mind, body and soul. For me it is getting out the door everyday and being active. This means a run, cardio or strength training for me. I need to be active every single day because it just makes me feel better, but the struggle to get out that door is REAL.

Did you know that

“According to a new survey conducted by Ipsos Reid on behalf of GoodLife Fitness, the most common barriers to going to the gym among Canadians are financial considerations (30%), lack of time (27%), fatigue (20%) and other commitments, such as work, family and volunteering (20%). When the same Canadians were asked what would motivate them to start going to the gym regularly, one in four respondents (25%) cited setting a personal goal or life choice as their top motivator.


Survey results also showed that the best motivators to get Canadians to the gym include a reliable training partner or friend to go with (20%), a health scare or doctor’s recommendation (18%) and convenient location of the gym (18%).”

Are you one of these statistics? Do you struggle to find the motivation to just start a fitness regime?

GoodLife Fitness     running a new campaign to get people motivated and inspired to start by simply listening to real people tell their story! Click on this link to get started on your own journey to health and happiness Make It Happen

I changed my life and so can you, find the courage to start, the motivation to keep going and then inspire others with your story and you WILL SUCCEED!


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