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29

Sep

A day of reflection. Such a beautiful sunset. Tomorrow I head back to Canada. Time or the mermaid to head back to the prairies. It’s always sad when vacation ends, but I’m so excited to get back to the gym and recommit to the #friskyfall challenge. #tiuyyc #tiuteam #toneitup @karenakatrina

A day of reflection. Such a beautiful sunset. Tomorrow I head back to Canada. Time or the mermaid to head back to the prairies. It’s always sad when vacation ends, but I’m so excited to get back to the gym and recommit to the #friskyfall challenge. #tiuyyc #tiuteam #toneitup @karenakatrina

Another visit to the beach! Toes in the sand, seashells and salt water. I stumbled upon “1 year ❤️” written in the sand. I took the opportunity to turn the heart into the TIU symbol (with my toe so it’s pretty bad!) and thought about where I want to be in a year. Where I will be in a year. I will be four months away from getting married. Saving up to move into my first townhouse. Maybe exactly one year from now I will be exactly where I am right now- Newport Beach, CA. If there’s another TIU retreat I will be there. 1 year. A lot can happen in a year. #tiuteam #toneitup #tiuyyc #friskyfall @karenakatrina

Another visit to the beach! Toes in the sand, seashells and salt water. I stumbled upon “1 year ❤️” written in the sand. I took the opportunity to turn the heart into the TIU symbol (with my toe so it’s pretty bad!) and thought about where I want to be in a year. Where I will be in a year. I will be four months away from getting married. Saving up to move into my first townhouse. Maybe exactly one year from now I will be exactly where I am right now- Newport Beach, CA. If there’s another TIU retreat I will be there. 1 year. A lot can happen in a year. #tiuteam #toneitup #tiuyyc #friskyfall @karenakatrina

Enjoyed an evening stroll along #newportbeach . We spent the day doing some shopping, I spent way too much money 🙈 but got some great fall pieces and some new jeans. My style is slowly evolving. All my walking adds 2 more miles to #100byhalloween . I can feel it. I’ve probably walked 20 miles this past week! #friskyfall #toneitup #tiuteam #tiuyyc @karenakatrina @toneitup

Enjoyed an evening stroll along #newportbeach . We spent the day doing some shopping, I spent way too much money 🙈 but got some great fall pieces and some new jeans. My style is slowly evolving. All my walking adds 2 more miles to #100byhalloween . I can feel it. I’ve probably walked 20 miles this past week! #friskyfall #toneitup #tiuteam #tiuyyc @karenakatrina @toneitup

26

Sep

Enjoying vacation! It’s so hot here in Cali. It’s hard to function lol. Spent the day wondering around California Adventure and Disneyland. Then I enjoyed a swim after dinner and did my workout putting me at 40/ #100byhalloween . This is the first time in my life I’ve been consistent with working out on vacation. I may only be on my second but I will do it everyday. The gym at the hotel is SMALL. Two treadmills and a bike. It’s better than nothing though. Can wait to get home and hit the weights. I have so much motivation. #friskyfall #toneitup  I hope my #tiuteam is having fun at the retreat. Hopefully I’ll be able to attend one in the future. #karenakatrina @karenakatrina @toneitup

Enjoying vacation! It’s so hot here in Cali. It’s hard to function lol. Spent the day wondering around California Adventure and Disneyland. Then I enjoyed a swim after dinner and did my workout putting me at 40/ #100byhalloween . This is the first time in my life I’ve been consistent with working out on vacation. I may only be on my second but I will do it everyday. The gym at the hotel is SMALL. Two treadmills and a bike. It’s better than nothing though. Can wait to get home and hit the weights. I have so much motivation. #friskyfall #toneitup I hope my #tiuteam is having fun at the retreat. Hopefully I’ll be able to attend one in the future. #karenakatrina @karenakatrina @toneitup

23

Sep

I kicked my own booty today! Went to the gym to do some cardio and then did some resistance training at home. As usual my dog couldn’t let me workout without her. Any time I was on the floor she attacked me with kisses. I also completed warrior level 1 in the yogify app. I really felt it in my shoulders, which are my weak spot. After my workout my dog got into some trouble and knocked over a candle holder, which shattered all over the floor. Big clean up! With this #friskyfall challenge I’m really seeing how my goals go hand in hand. My “me” time has now become my workout time. I’m getting more flexible, I’ve definitely developed a routine and my eatin has changed! 37/ #100byhalloween #tiuteam @toneitup @karenakatrina #karenakatrina

I kicked my own booty today! Went to the gym to do some cardio and then did some resistance training at home. As usual my dog couldn’t let me workout without her. Any time I was on the floor she attacked me with kisses. I also completed warrior level 1 in the yogify app. I really felt it in my shoulders, which are my weak spot. After my workout my dog got into some trouble and knocked over a candle holder, which shattered all over the floor. Big clean up! With this #friskyfall challenge I’m really seeing how my goals go hand in hand. My “me” time has now become my workout time. I’m getting more flexible, I’ve definitely developed a routine and my eatin has changed! 37/ #100byhalloween #tiuteam @toneitup @karenakatrina #karenakatrina

20

Sep

A little bit of my day today. Spent a lot of time with my parent today :). Went to the gym this evening and did the elliptical and the stair master for 4 miles which means I have 27/ #100byhalloween . After the gym and a healthy dinner I’m indulging in a glass of bubbly in my new halloween wine glasses. #friskyfall  #tiuteam #toneitup #karenakatrina @karenakatrina @toneitup

A little bit of my day today. Spent a lot of time with my parent today :). Went to the gym this evening and did the elliptical and the stair master for 4 miles which means I have 27/ #100byhalloween . After the gym and a healthy dinner I’m indulging in a glass of bubbly in my new halloween wine glasses. #friskyfall #tiuteam #toneitup #karenakatrina @karenakatrina @toneitup

19

Sep

Some of the food I’ve been enjoying over the past few days. Left: chocolate zucchini muffins from oh she glows, top right: mushroom stroganoff from the TIU plan, bottom left: soul soothing African peanut stew from oh she glows. Everything was delicious! #tiumeals #toneitup #tiuteam #karenakatrina #friskyfall @karenakatrina

Some of the food I’ve been enjoying over the past few days. Left: chocolate zucchini muffins from oh she glows, top right: mushroom stroganoff from the TIU plan, bottom left: soul soothing African peanut stew from oh she glows. Everything was delicious! #tiumeals #toneitup #tiuteam #karenakatrina #friskyfall @karenakatrina

09

Sep

A good cardio session followed by the breakfast I wanted this morning but couldn’t have haha! One pear, a “fried” egg (just cooked on a nonstick pan, no oil or butter), toast and a unsweetened earl grey tea latte. It was my first time to the gym in a few months. Felt good!! #friskyfall 7 miles/ #100byhalloween #tiuteam #toneitup #karenakatrina @karenakatrina @toneitup

A good cardio session followed by the breakfast I wanted this morning but couldn’t have haha! One pear, a “fried” egg (just cooked on a nonstick pan, no oil or butter), toast and a unsweetened earl grey tea latte. It was my first time to the gym in a few months. Felt good!! #friskyfall 7 miles/ #100byhalloween #tiuteam #toneitup #karenakatrina @karenakatrina @toneitup

Grey winter wonderland… In the summer 😂❄️⛄️👙

Grey winter wonderland… In the summer 😂❄️⛄️👙

Here are my top five goals. I’m sure as I accomplish these I will add more! #friskyfall #tiuteam #toneitup #karenakatrina @karenakatrina @toneitup

Here are my top five goals. I’m sure as I accomplish these I will add more! #friskyfall #tiuteam #toneitup #karenakatrina @karenakatrina @toneitup

08

Sep

My post workout smoothie and our “Welcome Fall” weather, even though it’s still summer…. It’s been snowing all day. A nice day to stay inside. Kicked my own booty today for 3 miles/ #100byhalloween . Post workout smoothie: 1/4 avocado, 1/2 scoop vanilla protein powder, one banana, two handfuls of spinach, coconut milk and some honey. It tastes like ambrosia (banana, vanilla and coconut dessert!) delicious!! #friskyfall #toneitup #tiuteam #karenakatrina @karenakatrina

My post workout smoothie and our “Welcome Fall” weather, even though it’s still summer…. It’s been snowing all day. A nice day to stay inside. Kicked my own booty today for 3 miles/ #100byhalloween . Post workout smoothie: 1/4 avocado, 1/2 scoop vanilla protein powder, one banana, two handfuls of spinach, coconut milk and some honey. It tastes like ambrosia (banana, vanilla and coconut dessert!) delicious!! #friskyfall #toneitup #tiuteam #karenakatrina @karenakatrina

04

Sep

Summer is disappearing…

Summer is saying goodbye and I can’t help but feel excited. This year has held so many amazing events, but so many road blocks too. Especially this summer. I have been away, mainly because I haven’t had the time or the desire to post. There has been a lot for me to deal with. Lets go back to my last post in June…

I was finally starting to be healthy again after finishing school. Finally time to focus on myself for a change. Then came moving. We moved and I had my one week re-feed, which never ended. So needless to say I have seen my body change over the summer. I didn’t have that amazing summer in a bikini that I hoped for, but I did have a great summer none the less. Moving took a week or so and then I was faced with my BIG exam.

So its July now. I had a week to prepare for my exam so I dove in. I wrote the exam and started a 7 day stretch of work (12 hours shifts!) in just 7 days. I had to wait up to 4 weeks for my exam results, so that added a lot of anxiety. I went and bought a new car, because my old one won’t start in the winter and winter where I live is 3/4 of the year…  After all that business it was time for a little vacation. 

Vacation was great. Two whole weeks with my family, visiting the ones we don’t see as often as we’d like. I saw oceans and mountains, spent lots of money and I got my exam results a week early. Every year when I write finals I seem to receive the wonderful news in the same place. Starbucks at the Seattle Premium Outlets. This year was no different. While at starbucks I checked my email and there were my results. A PASS!!  This was a huge accomplishment. I had worked 3 years for this moment. I spent the last week of my vacation on cloud 9. And then we went home…

August was full of stress. Things were going wrong left right and centre. I had a few days off to unpack before going back to work. On one of those day my mom came home and told me we had to leave again. Grandma (dad’s mum) had a heart attack and it didn’t look good. We got in the car and went back to where we had been just a few short days ago. I had to arrange more time off at work. As someone in the medical field it is torture to hear the words “its bad” but not know anything else. The 8 hour car ride was filled with fear. When we finally got to the hospital to see her it was bad, but yet it was good. She recovered so quickly. Within days she went from life support to walking around on her own. She is such a strong woman! My mom’s family was so supportive. They gave us a place to stay (they always do!) and provided comic relief! 

Now we are home and things are still crazy. Mom slipped on the deck and hit her hear- another trip to the hospital. I’ve been working like crazy. But now its September and I can feel things changing. We are getting ready for another trip, a good one this time =). We have made a lot of health changes since grandma had her heart attack. Eating healthy has a different meaning to me now. I’m not eating things because its healthy and I will look good, I’m eating it to keep my body healthy and functioning properly. We are making changes, slowly, but it’s coming. Heart disease is in my genetics, which I didn’t know before. 

Now you can look forward to heart healthy food. My twists on traditional recipes to make it good for you and your heart. I’m looking forward to trying to have a healthy twist thanksgiving… can I make a pumpkin pie healthy? What about stuffing? Lets see!! Thanksgiving in Canada is in October. I hope to keep posting more often now that life has returned to normal. The craziness has subsided and now its time to focus on the good stuff. Sorry for the long post and the lack of posts recently. Enjoy your day!!

28

Aug

Early mornings are the best… You can feel fall in the air 🍂 I love it. Seeing a beautiful sunrise always makes me so grateful. It’s been a long hard summer. Moving, new job, graduating, vacation, grandma had a heart attack (a very bad one) and our new house had mould in the basement so we had to pack up half the house. With the challenges and set backs I’m ready to start a new season. Fall has always been good to me. 💕

Early mornings are the best… You can feel fall in the air 🍂 I love it. Seeing a beautiful sunrise always makes me so grateful. It’s been a long hard summer. Moving, new job, graduating, vacation, grandma had a heart attack (a very bad one) and our new house had mould in the basement so we had to pack up half the house. With the challenges and set backs I’m ready to start a new season. Fall has always been good to me. 💕

26

Jun

Carb Cycling: 3 week check in

So I have been carb cycling for three weeks now. It has been the best experience for me so far. I have learned so much in the past three weeks about health, diet and my body. 

Carb cycling has been the most structured meal plan I have ever stuck to, without being too strict. I still have a reward day every week and high carb days feel glorious. Low carb days are more challenging, but I’m getting into the swing of things. Meal planning is easier, I know my portion sizes and what foods are approved for each meals on LC/HC days. The most challenging part is meeting my protein intake for each day. I’m supposed to have a serving of protein with every meal, 5 meals per day. I like to limit the amount of processed protein (processed meats, and protein powders) so that leaves me with few options. I had been eating lots of chicken, but I’m actually starting to be repulsed by it. For protein I’m consuming brown rice protein, natural whey protein (1x per day at the most), chicken, fish, ground turkey, egg whites, cottage cheese and Greek yogurt. I have discovered I’m OBSESSED with almond butter. Other fats I’m including: peanut butter, olive oil, coconut oil, flax, chia, avocado (yummy!), and egg yolks (two hard boiled or pan fried eggs is one serving of fat and half a serving of protein!)

Overall I feel great, I’ve lost ~5 pounds in three weeks and I have more energy than I have had on other plans. It’s easy to maintain, prep and plan. I can still live, go out for dinner and eat what I love. I limit the amount of packaged foods I eat because none of it has a protein and carbs or protein and fat combo which means I can’t eat it except on reward days.

I haven’t been perfect though. I need to eat more vegetables with my meals and make sure I eat every 3 hours. It gets more difficult when I’m at work since I don’t know when I might get busy, but I try my hardest.

Next week I start my slingshot (Refeed) week which means it’s all high carb days for a week. I’m so excited. Will keep you updated on my progress with cab cycling.!

12

Jun

Carb Cycling: Low carb days

I already posted about my high carb days. Now that I’ve been carb cycling for over a week (day 9 tomorrow) I have had 5 low carb days. These are 10x harder to get through. That being said I still feel like this is the easiest “diet” I’ve ever done. I finally feel like I’ve found a balance. Once I’ve achieved my fitness goals I will change my routine and do an easier cycle. Right now I’m doing LC, LC, HC, LC, LC, HC, re-feed day. It’s difficult to get through two LC days, but I’m seeing and feelings results already.

My biggest challenge with carb cycling is my job. With this plan I’m supposed to eat every 3 hours and drink 2L of water. I work in a hospital so eating every 3 hours is not always possible. I often only get half my recommended water intake (if that!).

Those are my goals for this week: increase water intake and eat properly every 3 hours!!!!