bootcamp workout

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Today I am going to start doing articles that contain different workouts.  My favorite style of workouts are from the bootcamp class I am in. They will push you to your limits, so be prepared to sweat and be sore.  

This is from yesterdays class so here it goes.

Warmup: 2 minute run (as fast as you can) followed by stair climbs, we are in an arena and run all the stairs there and it works out to around 100 stairs.

Reps: 25, 20, 15, 10, 5. 

Speed squats

One leg deadlift hops (we call them woodpeckers) each leg

Starjumps

Burpees (squat thrust)

Tricep dips with a hip thrust

Folllw each set with a 60 second sprint

This should take you an hour to complete. If you have questions on how to do certain exercises, please use google.  Remember to consult a doctor prior to starting any new exercise regime.  We have our class at a local hockey arena so for our sprint we run a lap around the base of the arena and use the stairs in the arena.  

Enjoy!

 

Motivational Monday

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Monday marks the beginning of a new week, new opportunities, new experiences.  Most people do not look forward to Monday because it also means for them the start of another work week.  For a shift worker, such as myself, Monday is just another day because I work all hours of all days.  Take today for example, today and tomorrow are my weekend after working the technical weekend and before I go back for a two night shifts on Wednesday and Thursday. 

Being a shift worker has its perks. I love being off during the week because I can get all the errands done that you can’t do on weekends, these being going to the doctor/dentist, going to the bank and getting a haircut.  Sure some of these things can be done on weekends now a days, but most places set different weekend hours that aren’t always convenient. Being off during the week also means that you can do a roadtrip to see a movie in the city or get Christmas shopping done when the stores are less busy.

As with any perk, there is always a downside.  Shift work takes a toll on the human body.  Working long shifts, staying up all night, and waking up at unruly hours (can I say 5am for all my late sleepers?).  I for one am not a morning person, never have been and never will be one.  I guess being a nurse and a waitress in a convention centre probably weren’t the best career choices for someone like me.  I like sleeping in until atleast 9am if not later and I don’t usually go to bed until midnight.  With that being said, you can understand how waking up at 5am and to be at work for 630am is a hard task for me.  Other downsides include, working the holidays, missing out on group events and not having a “normal” schedule.  Most people know they have the weekend off and plan accordingly.  That’s when social gatherings usually happen, when most events are held, etc… Shift work throws all that right out the window and you have to adapt to a new way of life.

I don’t want you to think that I don’t like shift work, because I do, I love the profession I chose as a nurse and I love working as a waitress at night.  Nursing is a very rewarding job all in itself; getting to see the smile on your patients face and knowing you helped contribute to it is very fulfilling. 

You are probably wondering where I am going with this post since it is entitled “Motivational Monday”.  I wanted to show you, the reader, that just because you may or may not work weekends or nights or even holidays you can succeed in daily life if you know how to adapt. Don’t fret when “Sunday” comes along and you haven’t finished your to-do list, because whatever hasn’t gotten finished will still be there when you come back to the list.  All to many people worry or get mad when they don’t finish every single thing that they had set out to do on their days off.  During the work week instead of spending two hours sitting on the couch watching television, you can be cleaning or throw a load of laundry on during the commercials.  If you were wanting to do errands and you get off work at 5pm, if the places are open when you are done go and do the errand on the way home from work. You see where I am going with this? Adaptation!

So I challenge you this week to pick up your to-do list, see what can be done during commercial breaks, what can be done on your way home from work and what needs to wait until you have a whole day off, and stick to it.  You will find that come your official days off, you may have more time to enjoy doing things you love. 

Before I leave this post I want to send a shout out to Here Is Motherhood, as I recieved in the mail today the gift card I won on her first ever giveaway! Thank-you Ashlyn, this coffee is much needed!  Check out Ashlyn’s blog at http://www.hereismotherhood.com and remember life is never boring!

sunday

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I apologize for not posting for 4 days.  Work got in the way.  I had planned on posting after I got home from fulfilling my duties as a nurse, but after 13 hours of work all I had energy to do was shower and go to bed. 

I thought tonight I would just post whatever came into my head and tomorrow I’ll do a proper post. Sound alright? 

As much as I love summer, with all its heat and cute outfits, I must say I’m enjoying winter so far.  It hasn’t been to cold yet but yet again it is only November 17.  It also has been snowing pretty much all weekend and when it is snowing it always makes me want to throw on a comfy sweater, get a hot drink and curl up on the couch.  

What do you like most about winter? I love watching it snow (as long as I am safely in my home), making snow men and going toboganning.   Winter is also a good time to get a good workout in outdoors because you can work harder than you would in summer because it takes longer for your body to heat up.  

Tonight was the eastern and western division finals for the CFL and I am overjoyed to say that our Saskatchewan Roughriders (and hamilton tiger cats) will be in the Grey Cup in Regina! There’s only one more game in our way before we are crowned the best team in the CFL this year!! 

I am going to leave this post on a high note and go to bed. Until next time, life is anything but boring!

The “F” Word

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Fitness may same like a four letter word to some but to others its the perfect escape from the hum drum of daily life.  I used to be like the first group, I thought “eww working out?? That is SOOO not me”, but with time I have actually grown to enjoy it, to the point where I did my first 5K and joined a rec volleyball league!

I remember my first little spark of interest into the fitness world came in grade 12 when a friend (and fellow blogger of Here is Motherhood) and I would go to the gym and have little mini races on the treadmill.  I remember by the end of the school year I could run for 20-30 minutes without stopping, which for me NEVER happens, even now.  Once I got into college my exercise and fitness levels dropped, I had stopped having phys. ed. classes everyday, I stopped going to the gym, and I ate anything that was quick and handy (hello campus cafeteria!).  From grade 12 to the end of four years of college I gained almost 80 pounds! Stepping on the scale was a nightmare, causing panic attacks and self-loathing.  It wasn’t until approximately 2 years ago that I actually did something to stop the weight gain and to gain my health back.  I restarted my membership at the gym, hired a personal trainer for 2-3 sessions a week and I started to be more conscious of what I put in my mouth.  Everything was going great, I was feeling healthier, lost 20 pounds and was actually starting to feel comfortable in my own skin, until my trainer got a different job and sold her gym. I was then put to the task of can I do this on my own?  Can I push myself as hard as she pushed me?  I never thought I could, because I lose interest quickly or tell myself well I don’t have to go to the gym today.  That is when my former trainer suggested I join her bootcamp classes that she was still holding.  Great, I signed up for twice a week bootcamp class.  I stuck with it for 2 sessions, took one off because my schedule was too crazy and then I signed up for the outdoor session. I thought the outdoor session would be awesome, I would work on my tan, get fresh air and get an amazing workout in, until I fell down a couple stairs and badly twisted my ankle.  I managed to finish that session (each session is 6 weeks) but decided I would wait until the classes were held indoors again because I cannot afford to get injured again. 

So now this pretty much brings us up to the present day.  I have rejoined bootcamp twice a week (when my work schedules permit) and was convinced to join a recreational volleyball league that is held once a week for the next 6 months.  In between getting injured in bootcamp and taking the summer off, I completed my first 5K run in Saskatoon in September.  I had trained a couple times a week leading up to the run so I wouldn’t look like a complete idiot on the course, BUT it was definitely not enough because as soon as I hit the brisk outdoor air my lungs seized up and I couldn’t breathe and run at the same time.  It bummed me out but I still managed to finish in 40 minutes which is a personal best.  I am sort of hooked on these fun 5K’s now, and I am constantly looking for the next one to sign up for.

The whole point of this post is to show you, the reader, that anything is possible. Life will throw you unexpected twists and you just have to figure out what they mean and don’t let them defeat you, let them empower you instead. Remember, life is anything but boring!

Check out Here is Motherhood at http://www.hereismotherhood.com, a new and exciting post every weekday!

Mindfulness

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Tonight I am going to talk about being mindful. First off what does it mean to be mindful? Secondly, how does it apply in day to day life?

Womens Health Magazine defines mindfulness as “full awareness of precisely what is happening in the present”. It can be related to meditation but you don’t need any special equipment and you don’t need to spend an hour a day doing it.  It simply means to not dwell on what happened in the past (what that nasty coworker said last week) or the future (upcoming wedding or the big meeting at work) and don’t clear all thoughts from your mind, just let them flow in and out and don’t rush to figure them out.  

So you’re probably wondering how you can apply this to your everyday life.  When you start feeling stressed out, anxious, upset, etc..just stop, take a deep breath and focus on your breath and the way it feels in your chest and your nostrils. You ideally want to aim for 10-20 minutes a day of strict mindfulness until you get the hang it then you can start applying it everyday situations.  When you’re doing dishes you can focus on how your hands feel in the water, the sound of the bubbles popping, etc…When you start feeling anxious at work, just do a few deep breaths and acknowledge your thoughts and why you’re thinking and feeling the way you do at that moment. 

The principle behind mindfulness is simple yet powerful.  It teaches you that no matter where you are, what you’re doing you can bring yourself to your center and your inner peace.  Just remember to stop, take a deep breath and acknowledge your thoughts.

I have applied it in my daily life for the last few weeks and I can honestly say I have found my stress level to be more manageable.  There has been drama lately with my boyfriend and his family, and everyone is stressed out to the nines. When the stress is at its highest, I close my eyes, breathe in deeply through my nose and out through my mouth and just take in the present, encompassing all thoughts, how the blanket feels against my skin, the music/tv in the background. After a few minutes I do find I have calmed down enough to tackle the issue at hand with a renewed sense of perspective. I am slowly working on doing it as a preventative method so I don’t get to a combustible level of stress.

If you want to read more check out the article on http://www.womenshealthmag.com/life/mindfulness 

Remember, to live, laugh and love because life is anything but boring. 

Just A Quick Note

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HEY!

So I can’t be long as I have to head onto the road in a few minutes.  Just wanted to post a quick note about last night. 

So my boyfriend’s one brother (who is 18) recently moved home from out of province.  Since he came home he has been causing a lot of problems within the family to the point that my boyfriend is saying its either him or me that move out.  I honestly do not think that his brother sees or realizes that all (or the majority) the stress that is in the family is related to him and his “girlfriend”.  I just wanted to get your opinions of what you think he should do, or what your opinion is on family stress.

I don’t want to post any specifics as it is not my family and I do not think it is within my rights to post about it.  If you know me or my boyfriend you will know all the dirty details about it.

For now I will leave you, but please watch out tonight for another post on weightloss, fitness and more!

Remember, life is anything but boring!

Passion

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Find something your passionate about, and keep tremendously interested in it.  – Julia Child

 

What is your passion? Everyone has one. I’m passionate about enjoying life to the fullest, whether it’s simply getting dolled up and going out with the girls or curling up on the couch with a good book and a coffee.   

It is important to find that one thing you love to do no matter what anyone says. It could be simple, such as knitting or reading, or complex, such as scrapbooking or preparing a gourmet meal.  Your passion could even be as inspiring as advocating for a local charity.

Don’t let anyone tell you that you can’t be passionate about something that you enjoy. No one has the right to dictate your life.  Stand up for yourself, fight for what you believe in. 

As I mentioned above, I am passionate about enjoying life.   I am willing to try (almost) anything once.  I love traveling, even though I have yet to travel outside of North America. Seeing the different parts of our beautiful world excites me.  The vastness in cultures, landscapes and ways of life.  I love cooking, even though I am a picky eater. Friends and family compliment me on being able to match spices to different dishes without making it overpowering.  I love reading, being able to dive into a different world even just for a moment.  

Today I challenge you to find your passion, the thing that makes you feel whole, and embrace it. 

Love  because life is anything but boring.

My life (simplified)

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I am…

I am Jess.  I am 24. I am a nurse. I am a waitress.  I am a daughter, sister, aunt, girlfriend and friend.

I recently moved home to save money. I live in a climate that goes from -22°C to +1°C in two days.

I like to read and play volleyball.  I detest people who don’t know how to drive. I love my job and I love my family and friends.

I recently started a fitness journey. I enjoy bootcamp, volleyball and jogging.

I love any bright color. I love to express myself. I love pintrest. I love coffee.

I started a blog to share with you, the reader, my life.  I sincerely hope you enjoy it.