Saving the best for last

Posted on April 10, 2012 by Cheryl Madliger

Where did the day go?

I feel like I could say that about this week, this month, this semester, and even this year.

When I look back on my pictures, I realize today went to my take home exam, to ~~crying over~~ thinking about all the changes coming up and realizing that this is the end of the line, and to getting sweaty. All in all, it was a productive day.

After my morning post, I did a spin class that reminded me why I love spinning. I finally feel like I’m getting my legs back after my injury. I can’t believe how much I’ve missed it.

I refuelled after the class with a protein shake (I haven’t had one in AGES) and a banana before grabbing a few things I needed (i.e. paper to print this take home exam on) and some food (because you always need food when you’re shopping) and then dove into the essay writing.

I also worked on my leftovers a bit more with lunch—a barbecue turkey sandwich and cherry tomatoes.

After an appointment with my counsellor this afternoon, I was pretty hungry so I dug into an apple mixed with some nut butter. Warning: this isn’t the prettiest snack, but it is delicious.

Heading to bootcamp, I was seriously tired. Struggling to keep my eyes open, even. But since it was the last one and since I know teaching takes about 5 minutes to cheer me up and energize me, I found a second wind and left the boot campers with a sweaty workout.

Warmup / Cone drill - jogging, shuffling, criss crossing, high knees, butt kicks, lunging, jump squats

Circuit x 4 (minimal rest in between exercises, 60 seconds between rounds):

weighted walking lunges –> with weights held overhead, bicep curls, shoulder presses, shoulder raises, or an oblique twist
pushups
burpees
weighted sumo/plie squats
plank with row
mountain climbers
weighted sit ups
weighted V sit oblique twists
burpee/mountain climber combo — MY FAV, but definitely not my participants’!

Wall sits - Because who doesn’t love feeling like their thighs are on fire?

Cool down/stretch

When the class was done, I got plenty of sweaty hugs and thank yous and a big dose of “I love my job” goodness. I really left the gym on a high and part of it was that I did this sweaty beast of a workout with them but also that I realize I am lucky and am getting back to being me, the fitness instructor who looks forward to teaching and loves the people and the music and the sweat and the spandex and all the good things that go along with group fitness!

After the class, I had a quick dinner—salmon over spinach salad with carrots, pecans, maple vinaigrette, and cranberries (a familiar flavour)—and then got back down to work.

Now I just have to print it and make it to class to hand it in tomorrow and I’m officially done 2 of my courses! Once I submit my website (aka this blog, which is weird since I just post on it all the live long day) for my online class tomorrow, all that’s left is a small exam next week.

Bring on freedom! But more urgently, bring on my pyjamas—I’m wiped!

How was your Tuesday?
What’s your favourite way to use turkey leftovers?
Have you ever tried mountain climber burpees?

Things to do when you can’t sleep

Posted on April 10, 2012 by Cheryl Madliger

It’s the most wonderful time of the year…NOT. I am stressed. I know this for many reasons including the fact that I can’t sleep. For someone used to going to bed at 10:30 and waking up at 5:30, being awake at 2:30 (I tweeted to mark the time) is not ideal. I tossed and turned for a while and finally got hungry enough to just get up. I admittedly had a real coffee later than normal yesterday, but I think my mind racing had more to do with not being able to sleep. Eventually, I unset my alarm and got up, snacked, and worked on my take home exam/essay some more. Things to do besides worry about not being able to sleep:

read blogs
write in your journal
embrace the opportunity to have a true “midnight snack”
research wild trips you’ll likely never be able to go on—or find one you actually want to try! (I am particularly drawn to the semester long treks through NOLS)
finish the draft of an essay you’re worried about
read a book
paint your nails
clean

Those come from experience. Enjoy.

My midnight snack of choice was a boring bowl of greek yogurt that got more exciting when I added a spoonful of peanut butter. I think there’s a saying that a spoonful of peanut butter makes life complete? I almost repeated my morning snack, which was similar—greek yogurt with honey, cocoa, and a few Mini Eggs. I think my thoughts just caught up with me at night because I was going all day and didn’t have time for them to sink in or swirl around my head. After my morning post yesterday, I ended up spinning at the gym before heading to The Gazette. I ran into Nina and ended up eating lunch (turkey sandwich with leftover kale chips). I love seeing her, but realizing we are almost done this semester and that she might not be here next year makes me uber sad and reminds me of all the other good friends who are going to be friends from remote locations after this year ! I worked for a bit but I started to get really anxious about my assignments so I went to the library. I saw Ellen, who has a knack for making me happier, and sat in the less stressful cafe part of the library where eating my afternoon granola bar wouldn’t piss everyone off and where my stress levels wouldn’t increase by association. Afterwards, I went for a swim! Luckily I had company, otherwise I’d probably have bailed. I did a short set with more kicking than was originally planned to save my shoulder a bit of stress. It really didn’t hurt much, just felt tight, so I don’t know what to do. I have a massage (for my hip, mostly) on Thursday, but I think I’ll see if getting her to loosen up my oh so stressed back/neck/shoulders helps things out. I also have physio on Friday so I can bring it up there too! After the swim, I had dinner with Nina (spinach salad with leftover sweet potatoes, salmon, cranberries, and pecans) and after arming myself with Mini Eggs, we met Angela for a night of studying at Starbucks. Studying with friends makes me more likely to smile and not to go into tunnel vision about “never finishing this essay” or about “having nothing to do in the summer”—common worries for me during the final stretch here! So, even though it’s kind of a stressful time, I’m trying really hard to spend as much time with people as I can and to enjoy the last bit of time here! I had a few “OMG I AM SO GLAD I’M COMING BACK NEXT YEAR” moments yesterday. Not only does taking time to see people and to just slow down keep me sane and make me happy, it also is important since the semester is coming to an end and I’m realizing how much I’m going to miss these folks. And, tear. This morning I woke up a little full from last night’s middle of the night snack, sad that I missed swim, but ready to get on with my day. I started things off with a few of my favourite things: cereal, coffee, and blogging. It’s on to working on my exam, trying to make it to campus, spinning, and teaching bootcamp. Busy is better than bored! Do you get stressed when things end/change? What do you do if you can’t sleep? What kind of trip would you go on if you had unlimited money and resources?

Home stretch

Posted on April 9, 2012 by Cheryl Madliger

In 3 days, this semester will be over! I only have one exam this semester and then I’ve got time off before summer school. Can’t wait is an understatement.

Yesterday was a productive day which didn’t feel much like Easter, except for the mini eggs I treated myself to for dessert. The Easter Bunny (my mother) delivered a family size bag on Saturday, so I put a decent amount in a container to last me a while and will take the rest to the Gazette office tomorrow to share with all the people who couldn’t make it home to obtain junk food from their families in the name of studying.

Things started off with a pretty mundane breakfast.

Then I spent a few hours at Starbucks (my version of the library), where I wrote Bonnie’s birthday post and did a bit of homework while drinking copious amounts of coffee and snacking on an apple with nut butter.

When my butt was numb, I headed home to go for a run. Of course I managed to time my 30 minute run for the middle of the hour when it rained…but running in the rain doesn’t bother me as long as I’m warm, and warm I was.

Yeah, the point of the picture is to show off my new shoes–which match my running jacket! I love it when life coordinates itself. I also love wearing brand new shoes on a muddy trail. Liberating!

After my 30 minutes of bliss, I got greedy with giving myself permission to have awesome breaks and went to yoga for an hour of sweaty awesomeness. The class was a power class but luckily for my shoulder, which came alive during the class, it wasn’t that tough but was more of a stretch.

I did manage to catch the lyrics to one of the instructor’s songs I love. I proceeded to google it, download it on iTunes, and listen to it on repeat for the rest of the day.

When I got home and showered, even though I’d had a second apple in the car on the way to yoga to tide me over after my run, I was ready for lunch so I tossed together leftover turkey, sweet potatoes, and a salad with cranberries and pecans.

It hit the spot! I went back to Starbucks (I have a problem) and I got down to work on my assignment due today. I finished most of it using plenty of decaf coffee as fuel. I also mowed down on a Kashi bar when my tummy started to talk to me.

When I got home, I wanted something quick for dinner so I threw together stuff I had kicking around the fridge. I cooked beef and mushrooms and onions (oh red meat, I missed you…I felt a twinge of guilt but again, I’m trying to be more conscious about my meat choices and definitely am grateful to this cow), kale chips, and added some leftover mashed potatoes to make a meal. Yum.

I finished up my assignment last night and headed to bed, expecting to fall asleep immediately. Instead, my mind raced until I let it all out in my journal. Lots on my mind…but at the end of the day I realized all I can do is do my best. Yes, it’s cheesy, but spending the day with me myself and I yesterday was awesome. It gave me the fuel I needed to write a personal essay about that topic—realizing that you come home to you at the end of the day and that you need to learn to be okay with that person first and foremost. Epiphany much. I’ll share that essay ASAP, as soon as it’s done serving it’s scholastic purposes.

And now it’s later than I thought it would be and I’ve checked breakfast and submitting my final portfolio for my writing class off the list. One of my courses is officially done, so that’s kind of a big deal.

Now I’m debating whether or not to head to the pool to attempt a swim with my shoulder. It’s fine but it I’m a bit anxious to swim since it likes to wake up during the middle of the day or a workout. Decisions…

How was your Easter?
Is school wrapping up for you?

(relatively) wordless recap/wiaw

Posted on March 28, 2012 by Cheryl Madliger

It’s essay time but I thought I’d do a quick post so I have less things on my list of “what I’d rather be doing”…

So here ya go:

yogurt, all bran buds, honey, banana, and walnuts

kale chips, tempeh sandwich (with light mayo and sprouts on ezekiel bread)

coffee -- lucked out that they ran out of soy so i got to crack open a mini almond milk! YUM

messy but delish

hummed and ha ed but decided to have nut butter twice (in decent amounts) today--a la Nancy Clark suggesting if you eat foods that "have power" over you enough, they lose that power...to own that decision, and to NOT have peanut butter fingers after this meal. and I did it. HA! empowering.

one, not all

decaf coffee = essay fuel

And what all that food went to fuel today:

Plus a massage. Oh my hips love my RMT. And so does my soul, cuz she’s one of the coolest people I can think of.

That’s all…

How was your Wednesday?
What’s the tastiest thing you ate today? (squash)
Did you work out today?

Tired Tuesday

Posted on March 27, 2012 by Cheryl Madliger

It’s not even 9:30 and I am ready for bed. I’m trying to keep myself occupied for a bit longer before a foam roll/stretch session and then hopefully a good night’s sleep!

This afternoon was not that productive…but I did manage to check a few little assignments off my to do list (decided to keep my essay on the to do list til I can really dive in — hoping to finish it tomorrow).

I also managed to make a colourful version of ants on a log using carrots, a mix of almond/peanut butter, and raisins. So easy, so good.

I thought this would be uber filling but I was hungry again in about two hours so I went for an apple before teaching bootcamp!

It was delish. I also did a 20 minute run. 20 minutes! Slow and steady was the name of the game. I need that foam roll session…

The bootcamp workout was inspired by Nina’s suggestion and looked like this

Warmup (general fitness warmup)
BODY WEIGHT/CARDIO (50 seconds on/10 seconds off): pushups, jump squats, jump lunges, burpee/jack
STATIONS (1 minute at each): pushup/pike on stability ball, jump rope, cleans, plank with dumbbell row, dumbbell thrusters
body weight/cardio repeated
stations repeated
body weight/cardio repeated
stations repeated
ABS: marathon abs (1 minute of each) with the 6 girls choosing their favs = plank, leg raises, reverse crunches, oblique crunches, a crunch with one leg crossed over (i don’t have a name for this), sit ups
COOLDOWN/STRETCH

Sweaty.

I didn’t do most of it with them, but I did do the core stuff at the end! Bring on the abs of steel.

Dinner was a quick one! I cooked up some tempeh and had it on ezekiel bread with light mayo and sprouts. On the side, I had romaine lettuce/sprouts with light caesar dressing. Delicious.

Andddd, permission to go to bed!

I have an early spin on the agenda tomorrow, followed by class, hopefully going to a presentation, and a massage before bootcamp. And that essay…

Do you procrastinate with essays?
Have you tried tempeh?
What’s your fav ab move?

Maybe awesome

Posted on March 27, 2012 by Cheryl Madliger

Random awesome…

…I love love love magnolias. In March they’re an even awesome-er sight. It’s cold today but still, Spring is near!

This post is going to be random, and maybe awesome, too.

If you’re worried and want to read something certifiably—not maybe—awesome, check out this

an excerpt from Marion Nestle’s book that comes out next week (Why Calories Count)–>takeaway:

“Despite widespread concerns about the health and economic consequences of obesity on the one hand and undernutrition on the other, correcting calorie imbalances presents social and economic challenges that few countries are prepared to meet. Calories, therefore, affect societies in ways that are political as well as personal.

Calories, of course, derive from food. But calories are a convenient way to say a great deal about food, nutrition, and health. For this reason, and because calories are so poorly understood, we thought it would be useful to research and write about calories in all of their dimensions — personal, scientific, and political. And because we are both consummate “foodies” who derive enormous pleasure from eating, we liked the idea of using calories as a way to think about these aspects of food.

Let’s be clear from the beginning: This is not a diet book with a breakthrough scheme for losing weight and keeping it off. Instead, we try to provide an appreciation for what you are up against if you want to control your body weight in today’s “toxic,” obesity-promoting — or as we like to call it, “eat more” — food marketing environment [2]. We intend this book to give you the information you need to interpret food labels, diet claims, and your own reactions to this food environment. Knowledge, we argue, is not enough to counter the biological urge to eat or the subtleties of food marketing. But it is a powerful first step in developing weight-management strategies that work for your particular body, lifestyle, and food preferences.”

my latest article on Runners Feed about the benefits of going meatless…10 benefits. get on this. I expect to see plenty of clicks for this bad boy…

Anddddd, onto the recap.

Sometimes I feel like I’m swimming in yogurt. After last night’s post spin snack and this morning’s pre swim repeat (yogurt with a sprinkling of oats), I realized there was more yogurt in my (blurry) chocolate overnight oats, which I added a nanner to!

Breakfast was awesome today because I got to have it with my friends at Weldon. We are getting excited for our road trip to Kingston this weekend for a triathlon at Queens. I am doing a relay with a friend (a speedy runner who I hope I can do justice in the pool and on the bike).

Now I’m plugging away at the Gazette. I just ate my lunch (spinach/artichoke hummus sandwich and a spinach salad with sprouts and sundried tomatoes) and am thinking about all the work I want to get done before bootcamp tonight!

Monday’s munchies…

This post is wildly disorganized.

Swim yesterday was good, my day was busy (though not with my essay, I did get my bike in for a tune up, replaced my broken spring jacket, and taught spin/did a 15 minute run without pain). My hip hurt after the fact and I iced it and got up for swim this morning even though I REALLLLLLY wanted to sleep in! We were supposed to have a staff meeting today so I had a short swim, but when I heard it wasn’t on, I finished up with some more swim (mostly pull) and did 2700m when all was said and done!

I’m pooped.

I’m frustrated that my hip’s not getting better. I finally have that appointment for my bone scan, though I’m wondering if I shouldn’t have an ultrasound instead? I am also going to a new physio on Thursday. This is getting ridiculous. 12 weeks! No answer!

My brain is like this post: in 1209102901 different places. This is not good!

I’ll be back, and hopefully my head will be screwed on the right way soon!

Gimme a break

Posted on March 24, 2012 by Cheryl Madliger

I don’t need a break any more…I need to get down to work, but I’m clearly prioritizing and getting you guys caught up before I get down to busy.

Yesterday after class I went to a meeting with my TA about this big term paper I am writing for next week. I felt MUCH better after. I have an idea of where I’m going with it, at least, and am actually a bit excited to write it! I know if I give up the perfectionism I’m so prone to and just get started, I’ll have a draft soon enough. I’ve got lots of background information, tons of ideas, an episode (the season 13 premiere) of The Biggest Loser and I’ve been paying attention (sorta) to my sociology prof…so analysis, let’s go! It’s kind of cool nerdy when you actually want to write an essay, don’t you think?

I went to yoga yesterday afternoon. It was WEIRD, but WEIRD can be good. Not your typical power class, not that challenging in a physical sense, but for me the class was a step outside of my comfort zone, and Sabre got through to me with her anecdotes/ideas again. She was talking about challenging yourself, about how people often look around to see what a pose will look like instead of just doing it (to see if they think they’ll be able to), and I distinctly remember her saying something like

“In your life, see where you find challenge. And try to think about that challenge as an opportunity. And then go after it.”

I told you Sabre’s the best!

After yoga I went in my stinky-ness to Joe Fresh at the far far superstore. And I got a migraine while I was there. Which means there was no way in heck I was driving home, so I took a cab and paid the 30 dollars to get back to my apartment. I slept for a while, woke up, cooked myself dinner…”Fish and Chips” (salmon with sweet potato and kale chips — topped with cranberries and maple syrup), worked on my project, ate an apple (exciting), and slept again.

As you know, migraines frustrate me but they’re definitely a sign that I was too stressed. Usually when I start to relax, they hit me. That means I need to destress on a regular basis…easier said than done!

This morning I woke up and had a normal breakfast even though I felt so out of it from the medicine and the migraine and the weird sleep (I read about migraine hangovers for the first time today and I definitely think I have one). Then I went to get my car and to the pool. I was starving so I had a Kashi bar — haven’t had that many lately, and it was either stale or just crunchier than I’d remembered and not my fav — and then swam about 2500m! I was glad Angela drove me to get my car and even gladder she wanted to swim so I had some external motivation to get to the pool (no tri club friends or cute boys forcing me there !).

After coming home and having leftovers in a salad for lunch (soooo good!), I made up my mind to go to the shower! I made the drive and saw friends I haven’t seen in a long time. This was my first baby shower. So many “aweeees” and Lori is ADORABLE all the time, but as a pregnant woman she is even cuter, if that’s possible! I miss my Sarnia friends a lot and it was really nice to see some of them, even if it was (too) short but sweet! There were cute baby shower games and tons of food.

snacks of choice...plus some hershey kisses (I should have known better than to eat lunch BEFORE an Italian baby shower!)

After the shower, Tanya and I spent a few hours at Starbucks (same study spot, different city), ~~chatting~~ and “doing work”. I probably could have gotten more done on my essay, but at least it’s in progress and I really miss my friends, so the quality time was worth it! I saw some other familiar faces too, which is always a bonus. Besides my hair, there’s been lots changes since I was home at Christmas (the last time I saw most of my friends).

When I came back, I threw together a quick dinner that I really can’t call a recipe but that is probably going to be a new fav 4 ingredient base for all kinds of delish: almond butter (all good recipes start this way!), quinoa, spinach, and chick peas. Don’t hate it, just try it. And report back.

Tomorrow is Around the Bay, and it’s been almost 12 weeks since I got hurt. I’m choosing to send all the good vibes in the world to the people running tomorrow and remembering that I am at least starting to feel better! Not to mention, think of all the insight that’s come out of this hip issue!?

My goal for the night is to do as much of the other things on my to do list besides my essay as possible. My goal for the week is to keep smiling, and to put things in perspective. I’m going to finish this essay and I’m not going to fail it. I’ll probably do better than I think. I often get incapacitated because I feel overwhelmed by big tasks or by a ton of little ones, but if I just do one thing at a time and remember that my best is all I can do (and that stressing = migraines = sucks), I might be better off!

Have an awesome night.

How are you spending your weekend?
What’s the best random bowl you’ve thrown together in a while?
Have you ever been to a baby shower? What’s your favourite game? (I liked guessing how big her belly was with ribbon–I was close!)

Happy is the new healthy

Tag Archives: essay