Today I wrote a guest post over at Pure Transformation on my absolute all time favourite way to stay fit – bodyweight workouts. I’m super proud of this post because I’m such an advocate for equipment-free exercise. It’s cheap, challenging and it’s what got me into fitness as an adult. I’m also proud because think I think the guys over at Pure Transformation are really inspiring. They are definitely healthy hipsters – they eat like normal people, go to shows, get outside and generally live full balanced lives…and they’re personal trainers. Their whole MO is designing workouts that are simple and accessible to help their clients lead healthier and more active lives. And they do it all outside the box (aka the gym).
Check out the full post here.
My go-to Bodyweight workout
Courtesy of Satch from Pure Transformation
40 Mountain Climbers
15 Regular Pushups
30 Bodyweight Squats
1 min Plank
100 Jump Rope
45sec Wall Squat
15 Tricep Dips
40 Single Leg Stretch
20 Jump Squats
20 (steps) Walking Lunge
15ea Side Plank Crunch
– Move quickly from one move to the next in each circuit, then take a 30-45sec break. Move onto the next circuit.
– Once all three circuits are done, rest 1.5 – 2mins and repeat for total of three sets.
– Cool down and stretch
There was a time when I wouldn’t be caught dead in athletic wear. In high school I would have waved a copy of Adbusters in the face of anyone sporting a swoosh. In college I would have scoffed at the very idea of athletic anything…while finishing my tallboy. Nowadays I wear my nikes out dancing, and my crop tops to the gym. Sure I still have a problem with the awful labour practices of these big companies. So I usually buy my branded gear second hand (a lesser evil in my mind). But in general I’m pretty supportive of how mainstream fashun has adopted comfortable kicks, curve-positive leggings & all of the 90s crop tops.
Today I thought I’d share some of my favourite gear and in true hipster style none of it is over $50.
Lipstick & hoops optional, but encouraged.
My sister said something characteristically wise to me last week. We were talking about the film While We’re Young, which we had both just seen and she said, “I liked how their relationship was not the cause of or the solution to their problems.” She was so right. In a sea of movies and television shows that focus on quarter or mid-life crises, it’s incredibly rare to see a person begin and end the story happily in love. It was refreshing and a good reminder to me.
In my own life, the second I start feeling unhappy I put a microscope to my relationships. I blame myself for not putting enough energy or effort into maintaining them. I blame my friends/family/partner for the way they have (or haven’t) treated me. Rarely do I ever survey the landscape of my relationships and feel satisfied. Rarely do I accept that perhaps it isn’t about them, it’s about me.
There will always be times in life when you feel anxious or unsettled. When you second guess your choices. When the existential questions you used to shrug off start weighing on you. Am I happy? Am I doing what I want to do? Is this all there is? It’s easy to look to others for these answers, much harder to look inward. But in my limited experience losing my shit and getting it back together again, the only way you’ll ever find the real source of your discomfort, stress or anxiety is to take responsibility for yourself. For your own happiness. And give your loved ones a break.
I look forward to Sunday mornings the way other people look forward to Friday nights. It combines all of my favourite things: breakfast, coffee, pajamas, blankets, family skype dates, reading and Coronation Street.
Here’s a little of what I’m enjoying this morning…
And of course a tasty breakfast.
These panacakes are wholesome, whole-grain and unlike your average boxed mixes will actually leave you feeling energized (not ready for a nap). They are full of protein, healthy fats, fibre…and chocolate chips 😉
Satisfying Oatmeal Pancakes
yields 1 generous serving
- coconut oil (for frying)
- 2 eggs
- 1/3 cup oat flour
- 1 tbsp coconut flour
- 1/2 ripe banana
- optional toppings – berries, nut butter, mini-chocolate chips and a drizzle of honey.
- Heat coconut oil in a skillet over medium-high heat.
- Mash banana in a mixing bowl. Add 2 eggs and whip with a fork.
- Add oat and coconut flours and stir until well-combined.
- Pour batter onto frying pan and cook until each pancake is browned and lifts easily with spatula (3-4 minutes). Cook an extra 1-2 minutes.
- Serve hot with berries, chocolate chips, nut butter, etc.
There’s a trend in the blog world called “What I Ate Wednesday.” Basically it lets you peek into someone elses life (and onto their plate) for an entire day. It’s a little voyeuristic. And totally fun.
But I’m proposing something different here today. What I Made Wednesday. It isn’t about food (not this time at least). It’s a chance to showcase a DIY project, a piece of artwork, a craft you helped a munchkin make or even a shelf you managed to hang on your very own wall. In a world where everything comes to us so easily, I think it’s worth celebrating the things we do and make. Because these are things that require honest effort, and therefore they are things we can be proud of.
Here are some of mine from the past week:
1. Made my own fur throw using this basic method. Essentially purchase $14 worth of ugly faux fur fabric. Cut it into a wonky shape. Looks perfect. Sweep up fur scraps. Took me 10 minutes and my couch couldn’t be happier.
2. I needed some additional seating for my living room so decided to throw together a couple of cheap ottomons and a simple white throw pillow. I love that I can keep them together or take them apart if I have more guests around.
3. More paintings of course. Still working on my watercolour game but I tried to used as many vibrant shades as I could in honour of spring.
So…what did you make this week? (And as a challenge to fellow bloggers: how bout giving WIMW a try?)
Despite my predilection for highly involved projects and recipes, I spend very very little time actually preparing my meals. This is for the best because usually by the time I’m home from work and the gym, I’m voracious. No vegetable scrap or handful of granola is safe in my path. For this reason, I tend to do a lot of “food prep” over the weekends. This way, I have a variety of ingredient staples on hand. For example: there is rarely a day when I don’t have a tupperware full of roasted sweet potatoes, a bowl of brown rice and a ziploc full of hard boiled eggs in my fridge. In case of snack-mergencies. Of course having these kinds of staples ready-to-go also helps me whip together Monday-Friday dinners in under 15 minutes.
This sweet potato and egg skillet is the kind of creation I’ll pull together when I am 90% hunger and 10% rational thought. It’s fast and easy but still healthy and satiating.
Sweet Potato and Egg Skillet
- coconut oil
- 1 roasted sweet potato, cubed*
- 2 eggs
- 1/2 head of broccoli, chopped
- handful of kale
- sprinkle of goat cheese (optional)
- salt and pepper
- Heat coconut oil in a skillet over medium-high heat.
- Add broccoli and sautee until bright green.
- Add sweet potato and smash pieces lightly with the back of a spatula.
- Add kale and stir in until wilted.
- Crack 2 eggs on top. Poke yolks with a fork and tilt skillet until egg is evenly spread around the pan.
- Add salt and pepper and a sprinkle of goat cheese (if using).
*If you don’t have these prepared in advance. Just preheat oven to 400F and line a baking sheet with parchment paper. Lightly coat cubed sweet potato with coconut oil, salt and pepper. Bake for 25-30 minutes, flipping once half way through baking, until brown and tender.
When you’re a working stiff like I am, weekends always feel a little bit like New Years Eve. Full of hope and promise but also painfully unrealistic expectations. My growing list of plans and projects would take the average human a year to get through, but somehow I believe that “the weekend” will imbue me with magical productive powers. That I will become a superhuman martha-stewart-meets-paris-hilton-type who can see every friend I have, check out every band worth seeing and dance all night long then wake up at 7am, make my own nut butter, go for a run and ombre dye an infinity scarf. Needless to say by the time Sunday rolls around, I often feel both spent and disappointed by all I didn’t accomplish.
This weekend was the first real spring weather we’ve had in Toronto this year and to celebrate I tried my best to spend the weekend lollygagging, sauntering & carousing…not a checklist in sight. Some highlights included…
Late night dancing at Soho House celebrating the birthday of my dearest friend, author Harriet Lye. You can read some of her writing here & here).
Afternoon wandering with two of my favourite pals. Spent an unreasonable amount of time checking out spider plants and succulents in Roncesvalles, one of my neighborhoods to spend a weekend afternoon in Toronto.
And (of course there is food involved) Sunday morning snacking on this vegan cinnamon bun from TBC Vegan Bakery paired with an Americano made with Dartmouth’s own Anchored Coffee.
Do I still have a pile of laundry to do? You bet. But I’m feeling okay about that right now. 😉
I have known some exceptionally talented visual artists in my life. Dear friends of mine like Christel who designed my gorgeous new website, these cats, this babe, etc. etc. forever. But I am not one of them. I have other skills. I can write a lucid sentence. Hold down a steady 9 to 5. Rock red lipstick like it’s nobody’s business. But “Art” has never been my strong suit.
Nevertheless, I recently discovered that painting and drawing actually help reduce – even eliminate – my anxiety. So I’ve done my best to integrate art more fully into my life as part of my mental health regimen (something I don’t think we talk about enough). Going to the gym for an hour might help you “turn off your brain” but creating a piece of art helps you tap into it. Rather than mentally checking out, you’re actually learning more about your thoughts and feelings at a given time.
When I decide I’m going to spend a night doing something creative, I put away my cellphone, turn on some low key jams, light candles and zen the eff out. No matter you make, I guarantee you’ll feel better than a night of wine and netflix.
For those of you looking to integrate a little creativity into your life, but who don’t know where to start, these are some of the things I’ve done to dip my toe in the water:
- COLOURING: You laugh, but colouring for adults is coming back in a big way. Try these free printable mandala colouring books and embrace your inner hippie child.
- PHOTOGRAPHY: Leave the house one day with nothing but a camera and your own eye. Be a tourist in your own town. Finding beauty in your daily surroundings is a fun challenge that leaves you appreciating the space you live in.
- KNIT: Just because it’s springtime doesn’t mean you have to give up cozy handicrafts all together. Find some youtube videos like this one on basic knit stitches, and get to it. I like to buy large amounts of undyed yarn and then hand-dye my scarves at home as a cheap alternative to some of the fancy pants yarn you can buy in the stores.
- COLLAGE: I am really into collaging right now. I troll newspapers and magazines for images that inspire me and then see how they piece together and tell a story. Afterwards I always look at what I made and gain some insight into how I’m thinking/feeling at any given time.
- PAINT: Don’t be scared, pal you got this. Painting is intimidating but it’s also tactile and immersive in a way that’s unlike anything other kind of artistic form. Drink a glass of pinot if you have to, but I recommend you give it a try.
As we gear up for a long, luxurious weekend I thought I’d share one of my favourite equipment-free workouts. It’s tabata-style which means that you complete each activity for 20 seconds then rest 10 seconds and continue this for 8 rounds. To learn more about the benefits of tabata-style workouts check out Gina’s post on the topic here. Love that woman.
I like to move back and forth between each circuit for 1 tabata round, then move on to the next circuit.
Hope you guys are as inspired by this sexyweird pic of shia as I am. Ahem…Consider it my belated April Fools joke 😉
When I was 5, my family moved to a hippy commune.
It wasn’t creepy newspaper headlines kind of place. More of an organic farm mixed with a yoga retreat and an extended episode of Thirtysomething. A lot of pastel was worn. Moral of the story is: the people who lived at this place (many of whom I consider family to this day) were exceptionally healthy and they managed to be this way on very little money. Wholesome meals were prepared from scratch in a shared kitchen space using simple ingredients. No chia seeds or goji berries in sight, but loads of whole grains, legumes, fruits, vegetables and farm-raised meat. My parents laugh a little about the move now, seeing it as their “new agey” phase. Still, living with so many inspiring, creative, thrifty, healthy people had a big influence on my life and my approach to well-being.
Which brings me to the topic of this post…healthy meal planning on a budget.
When I’m strapped for cash one of the first places I cut back is my food expenses.
- I start cooking at home 95% of the time.
- I cut back on fancy health food items that I like to have, but don’t need to have; and
- I menu plan. Menu planning makes it so much easier to reduce food waste at home and saves you from surviving off of crappy takeout.
Since I know meal planning isn’t an easy thing for many folks to do, I’ve tried to break it down for you…using a nifty chart.
Why did I choose these meals?
Of course it’s all personal preference and feel free to pick and choose the foods you love, but the meals I’ve chosen for this plan are all healthy, easy to prepare and most importantly…cheap! Eggs, grains, beans, peanut butter and root veggies are staples of a penny-pincher’s diet. When it comes to meat and fish, it’s always good to choose cheaper cuts of meat (bone-in, skin on chicken legs for instance) and fish that’s local to your region. This is just an easy way to put it all together!
- Whole Grain or Gluten Free Bread
- Natural peanut butter
- Sunflower seeds
- Sardines in tomato sauce
- Rice crackers
- Tofu or Tempeh
- Chicken legs or thighs
- Local white fish (hake is a great choice)
- Romaine lettuce
- Brown rice
- Extras: Tahini, olive oil, vinegar, garlic, honey, cinnamon, salt and pepper
Hope you enjoy! Good luck & keep saving those pennies for the things that really matter….Like data overcharges and a new pair of air force 1s. 😉