#MotivateMe/ Cycling/ Fitness/ Motivation/ Running/ Strength Training/ Triathlon

#MotivateME Monday: Sharing My Routines

If you’re new here, #MotivateME Monday is a weekly link-up co-hosted by myself and Running Rachel for accountability and encouragement. It’s a place for us to share goals, plans, successes and have each other to pick us up to keep moving forward.

Happy Monday everyone!

Are you back to the grind this week too? We had the mad dash for school and work this morning and while it seemed so rush rush, although it’s also nice to be back into a routine. I eat way more fruits n veggies when I’m busy at work than when I’m at home. Routines are a great way to stay on track with fitness and eating.

When I’m working I have an “eating routine”. It looks a little something like this:

5:30 am PRE-WORKOUT FUEL – Black coffee and an egg omelette (I pre-make these by baking them in muffin tins on the weekend).

7 am BREAKFAST – Protein shake, usually frozen fruit, a banana, a handful of spinach, 1 cup of unsweetened vanilla almond milk, 1 scoop of Progressive Vegan Unflavoured Harmonized Protein Powder, 1 TBSP of ground chia.

10:30 am MID-MORNING SNACK – an apple (I keep a bag of apples in our work fridge) and coffee #2 (also black).

12:30 pm LUNCH – I only take a 30 minute lunch break now so I no longer #RUNch and now have to get my workout in at 6am. For lunch I usually have a spinach salad with my homemade raspberry vinaigrette dressing, unflavoured greek yogurt, and a can of tuna or salmon, or some cooked chicken.

Throughout the afternoon I drink plain hot water and refill my cup as soon as I empty it.

3:30 pm SNACK – Usually a few rice cakes

6:30 pm DINNER – this is where admittedly my healthy eating starts falling completely apart. Our family has to rush off to sports 3 out of the 5 nights of the week so dinner needs to be quick. Last year I failed to plan dinners and grocery shop ahead of time so we ate fast meals far too often. This year I’m changing this up by planning our meals, and will transition to making these on Saturday and Sunday afternoons and refrigerating them.

This week our dinner plans are: Mon -Leftovers, Tues – Classic Weeknight Tacos, Wed – Grilled Cheese Sandwiches & Salad, Thurs – Spaghetti (I’ll be making the Slow Cooker Spaghetti Sauce from the Cooking With Campbell’s website), Fri – Salmon rice & veggies.

I honestly find having a routine helps me to have the groceries on hand for my meals and helps me to stay on track to give my body the fuel it needs.

Last week’s fitness turned out to be pretty good considering I was home with the kids. While being at home is not conducive to healthy eating for me (gimme all.the.chips!), it’s fantastic for fitting the fitness in. Here’s what my fitness week ended up looking like:

Monday – Spent 30 min on my bike on the trainer in the basement, followed by 20 min of kettlebell swinging. Later that afternoon I took the kids to an indoor rollerskating rink for 3.5 hours. It was my youngest daughter’s first time on skates (Amber is 4), so she spent her skating time on the carpeted area learning to get her balance. Three hours later she could “skate” independently from one end of the carpeted area to the other. She even skated once around the concrete rink with assistance. I’m so proud of her for not giving up. She was so determined to skate just like her sisters, and I asked her repeatedly if she was having fun, if she was ok, and if she wanted to stop. She finally told me to stop asking. LOL!


Tuesday – Ran 10.23 km (6.38 miles) with the o’dark thirty running crew at 6:30 am. I had a hard time keeping up with speedy Becky. I then spent the day babysitting 5 little girls, so I took them for an afternoon leisure swim at the local recreation centre. I had a blast with them!

Wednesday – New Year’s Eve. Ran the 5k Running Room Resolution Run with Jason, Jared and Juliette. This was an untimed race with no formal start or finish line, so we all used our GPS watches to record our times. The route for the event was about 600 meters short so Juliette and I ran out 300 meters and back to make an even 5k. Steps: 10,220


We had a blast, then afterwards we headed to Juliette’s house for a NYE white trash bash – I attempted to dress as trashy as I could with my WalMart finds.


Thursday – Active rest. We had a nice quiet day at home and I cleaned/organized 4 messy bedrooms. Steps: 4252 (I forgot to wear my FitBit for part of the day).

Friday – Ran 8.31 k (5.16 miles) with the o’dark thirty crew. I had a REALLY hard time keeping up with the girls. My lungs couldn’t get enough air, my heart was racing, and I had no power in my legs. I guess I hadn’t fully recovered from Wednesday night’s 5k race. Steps: 14,375

Saturday – Spent 60 min on my bike on the trainer in the basement, followed by 20 min of kettlebell swinging. To make the time go by faster I did a 10 min warmup, then cycled hard for 2 min, then easy for 2 min, followed by a 10 min cool down. Steps: 3,336


Sunday – Thanks to my awesome running pal Juliette who watched my kids for me, I was able to get out Sunday afternoon and tackle a 15.61 k (9.7 mile) solo run. The weather was pretty because we had gotten some snow, then some rain, then it was turning cold so everything was starting to freeze. Yuck! Steps 22,443

Total steps for the week: 57,815

This year my goal is Ironman 70.3 Muskoka in July. Because planning out my fitness helps with accountability, I’m sharing with you my fitness plan for this week. I need to start incorporating more swimming, cycling and weights into my routine, so here’s this week’s plan:

Monday – Lunch time weights at the gym + 30 min ride on my indoor trainer after the kids go to bed.
Tuesday – 10k morning run with the o’dark thirty club
Wednesday – 6am spinning class + 30 min of kettlebells after the kids go to bed
Thursday – 10k morning run with the o’dark thirty club
Friday – 30 min of lap swimming
Saturday – 20k run
Sunday – 1 hour ride on my indoor trainer + 30 min of kettlebells

A weekly linkup on Mondays for you to share your weekly fitness plans and meal plans #MotivateMe http://www.fitnesscheerleader.com

Join the link-up!
You can join anytime, share your meal or fitness plan below and let’s support each other!

Have an active and healthy week everyone!

Do you plan out your meals? Do you prepare your meals for the week on the weekends?


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  • Lucie Palka
    January 5, 2015 at 8:24 pm

    I’ll be posting shortly about my training plan for my up coming 10 Km race, I’ll be sure to link up with you guys then! I could use as much motivation as I can get! I’ve committing my lunch hour, twice a week, for training! Luckily there is a indoor track at the community gym not very far from work.

    • Lucie Palka
      January 5, 2015 at 8:43 pm

      I guess the term is Runch! That made me laugh!

      • Janice
        January 5, 2015 at 9:42 pm

        LOL – I just found out hubby may be out of the country for 8 weeks so I’ll be back to doing the RUNching when that happens.

  • CathyV
    January 5, 2015 at 8:57 pm

    Here’s my plan for the week…
    Monday: Weights/abs/crosstraining/3K walk
    Tuesday: 5K run including 3 hill repeats
    Wednesday: 8K easy run
    Thursday: Weights/abs/crosstraining/3K walk
    Friday: 6.5K with 3K race-pace pick-ups
    Saturday: Rest day
    Sunday: 19K

    I totally agree with your weekend food prep plan! Spent 3 hours in the kitchen yesterday making meals for the week including a bolognese pasta sauce for 2 days, a quinoa risotto for 3 days and chicken and veggie dip for lunches. Makes the day-of prep only 5-15 minutes which is great!


    • Janice
      January 5, 2015 at 9:41 pm

      Wow, great plan Cathy! What do you do for the Weights, abs & cross training? I’m always looking for new ideas. Cheers!

      • CathyV
        January 6, 2015 at 7:51 am

        I actually dragged out my old 30-Day Shred video 🙂 Not a ton of weights, but it changes things up in my week. I got in the habit of only running or walking last year and I know I was risking injury. I am not a fan of work out videos, but I find that one quick and easy to cover a variety of body zones. I am aiming to do it twice a week, followed by 10 minutes of stretching which I need to increase this year too.

  • Launna
    January 5, 2015 at 9:14 pm

    I am finally back on My Fitness Pal, I also exercised at least 30 mins per day except for Sunday when we had our first snow and ice… I clean the house a little instead…

    Also, I am thinking of investing in a Fitbit… once I do, I will add you as a friend, I need all the motivation I can get… if I knew how to link up I would… lol 🙂

    • Janice
      January 5, 2015 at 9:39 pm

      That’s awesome! Way to go Launna, what an amazing way to kick off the new year! On FitBit you can look people up by email address to add them. I suspect that the price of the FitBits could come down soon because they have some pretty new products coming out. Cheers to a great start to 2015!

      • CathyV
        January 6, 2015 at 7:53 am

        They had FitBit Ones on sale for $79 at Chapters and Best Buy / Future Shop over Boxing Week. They may still have them. I LOVE MFP and my FitBit.


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