#MotivateMe/ Motivation

MotivateMe Monday: Making Healthy Heart Changes #GetOutAndGo

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 buried in a TON of snow like we are?  Truthfully I kind of like it – we don’t get many snow days where we live because if we took a snow day every time we got a new dusting, we’d just stay home every single day.  It takes A LOT of snow for our schools and businesses to close.  Today, is one of those days so I’m at home with my kids and my neighbour’s kids.  

Here’s a picture of our back deck – there’s a Little Tykes picnic table somewhere underneath all of that snow: 

Winter snow in Canada

I guess my cross-training after I publish this post will be some shovelling 🙂  All of this fell while we were sleeping off of our SuperBowl snacks.  My daughters and I went to our annual “Sportsing Bowl” party.  The men go to one neighbour’s house, and the ladies and children go to another’s.  The ladies wear jersey’s for any sport except football, and the only part of the game we really watch is half-time show.  (Katy Perry was AMAZING!!! Love, love, love!).  For the party I made spicy quinoa stuffed peppers:

Spicy Quinoa Stuffed Peppers

(Recipe to come later this week).

Last week my training saw some ups and downs.  I took a rest day on Monday, did well Tuesday to Friday, then had to rest on Saturday and Sunday.  By Friday morning I had razorblades in my throat, but being stubborn I ran 10k before work with my best running friend, and did a core strength class at GoodLife Fitness on my lunch break.  Saturday morning I couldn’t take it anymore and went to the walk-in clinic.  Turns out I had Strep throat, so I got a prescription for some antibiotics and I spent all Saturday and most of Sunday resting in my bedroom.  I know feel fine, yay!

Here’s a recap of my workouts from last week:

Monday – Lunch time weights at GoodLife Fitness, 30 min on the indoor trainer after the kids go to bed REST
Tuesday – 6k of hill repeats on my lunch break DONE
Wednesday – 1 hour ride on my trainer before work + 15 min of kettlebells after the kids go to bed  DONE
Thursday – 8k 6k tempo run at lunch with my new co-worker  DONE
Friday –  10 k run with the o’dark thirty crew + CX Works class at GoodLife Fitness DONE
Saturday – 22k run SICK
Sunday – 1.5 hour ride on my indoor trainer + 15 min of kettlebells SICK

This month is heart month so I’ve teamed up with Staples.ca to share with you some healthy heart tips and how I’m committing to #GetOutAndGo.  As many of you know, I’ve been struggling to get enough steps in.  Like many of you, I have a sedentary desk job so I totally understand how difficult it is to be active and to walk enough in a day.  Unfortunately sitting has recently been identified as a contributor to heart disease, but taking 10,000 steps/day has been demonstrated to reduce the risk.

To help me reach my heart healthy goals, Staples.ca has challenged me to #GetOutAndGo.  They sent me a Jawbone UP24 to track my activity and I will be using it to try to take 10,000 steps/day.  At the beginning of January I set that as one of my 2015 goals, but I’ve found that I need to work MUCH harder to hit that many steps on my non-running days.  I LOVE that the UP vibrates on my wrist every 45 min if I’ve been too sedentary – this is a great reminder to MOVE!

IMG_8819.JPG

Here are a few tips to help get more steps in:

  • Set a timer to alert you every hour to get up and walk around – walk to the washroom, walk the stairs to the top and down in your office building.
  • Park as far as you can from your office.
  • Take a walk on your lunch break
  • Walk the stairs at home
  • Get up early and go for a wwalk
  • Take the kids for an evening walk after dinner, it will help them to concentrate better on their homework afterwards. 

This is my training plan for this week:

Monday –  10,000 steps + Snow day – shovel our enormous driveway, play with the kids in the snow
Tuesday – 10,000 steps + 6k of hill repeats on my lunch break
Wednesday – 10,000 steps + 1 hour ride on my trainer before work + 15 min of kettlebells after the kids go to bed  
Thursday – 10,000 steps + 8k tempo run at lunch with my new co-worker
Friday –  10,000 steps + 10 k run with the o’dark thirty crew + CX Works class at GoodLife Fitness
Saturday – 22k run
Sunday – 10,000 steps + 1.5 hour ride on my indoor trainer + 15 min of kettlebells

Hubby is away again this week, so this will be quite the challenge!

Join the #MotivateMe link up!

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

The rules are very simple:

  1. Every Monday share your fitness, nutrition plan etc by linking them up.  All you will need is your post’s URL, and a photo you would like to attach.
  2. Posts that aren’t related will be deleted.
  3. In your post, please mention that you’re participating in #MotivateMe Monday link up, and link back to the hosts, Fitness Cheerleader at FitnessCheerleader.com, & Running Rachel at RunningRachel.com
  4. Read what the other linkers, are sharing.  Visit at least 2 other bloggers’ posts and share some support by commenting and engaging with each other.  The more you support, the more support you will get back.

Have an active and healthy week!

What heart healthy changes are you making this month?
What’s your favourite way to #GetOutAndGo?
Would you be interested in reading a review of the Jawbone UP24?


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  • Angelena Marie
    February 2, 2015 at 12:35 pm

    We got a ton of snow too! I didn’t leave my house yesterday because it looked way too cold and dangerous. It was the perfect day to pack for my upcoming vacation to sunny Florida!
    I love the idea of a tracker, I need to get one and see how many steps I am getting in daily. I am sure not enough, unless I am on the treadmill that day.
    It looks like you have a great week planned! Glad you are feeling better, being sick is no fun!
    Thanks for the link up!

    • Janice
      February 2, 2015 at 2:11 pm

      Oh wow – have a great trip! I sure wish I was in Florida 🙂

  • Ange @ Cowgirl Runs
    February 2, 2015 at 12:47 pm

    Strep throat is the worst! I hope you start feeling better soon!
    I have a FitBit and I found it really eye opening just how little I move on the days when I don’t go to the gym or get a run in. I do my best to walk on my lunch hour, but that doesn’t always happen, either.

    • Janice
      February 2, 2015 at 2:09 pm

      I found the same thing – no wonder I was gaining despite working out daily. Activity trackers are awesome motivation!

  • Kim
    February 2, 2015 at 2:07 pm

    Sorry you had strep but glad you are feeling better.
    I track my steps, too. I try to get up every 15-30 minutes if I’m just sitting working on my laptop. Sometimes I just pace around a few minutes or stand to work for a bit.

    • Janice
      February 2, 2015 at 2:08 pm

      Thanks Kim, that’s a really good tip!

  • Krysten
    February 2, 2015 at 10:04 pm

    We have had so much snow this week! It is CRAZY!!! So much for a mild winter…

  • Jen @ pretty little grub
    February 2, 2015 at 11:33 pm

    Getting 10,000 steps on non running days is tough. I’m trying to aim for that daily for heart month as well!

  • Stacy @ Sweating Tulipz
    February 3, 2015 at 12:07 am

    So glad your feeling better! I love the idea of the Sportsing party! It sounds like such fun! I think next time, the guys get the children though! 😉

    I also love that spicy quinoa stuffed pepper recipe! It looks amazing!

    I would be interested in reading the review on the Jawbone Up. I have a nike fuelband and would love to hear about the other activity trackers. They are a great motivational tool!

    The heart healthy choices I am making this month are limiting alcohol to 1 time a week and it will be red wine…I’m also eating clean all month! 🙂

  • rachel
    February 3, 2015 at 7:47 am

    Oh my goodness… ALL THE SNOW. I thought our 3″ was a lot. LOL… I have a lot to learn and time to grow some thick skin when it comes to running/working out OUTSIDE when the temperatures dip. 😉

    Great job!

  • Nicole @ Fitful Focus
    February 3, 2015 at 10:21 am

    Strep has been going around my office and I’m popping extra vitamin c in an attempt not to get it. It’s the worst! I’m glad you’re feeling better now! I just got a Jawbone Up, too, and was also surprised at how little steps I got on non running days. Definitely something to work on!

  • Stephanie
    February 3, 2015 at 11:56 am

    Great tips for getting in more steps! I must admit I get in a lot less than the recommended, especially in the winter.

  • Erica G
    February 3, 2015 at 11:59 am

    I love quinoa stuffed peppers! No snow here — just crazy winds and rain! I thought our house was going to be blown down at one point.

  • Margo
    February 3, 2015 at 3:41 pm

    Whew!

    Your schedule exhausts me!! I can’t slack on my workouts now. 🙂

  • Kathryn @ Dancing to Running
    February 3, 2015 at 8:36 pm

    When I’m stressed, I try to get out and go for a run or at least a short walk. I often find that being able to get outside and away from the stress helps me to calm down and breathe a bit more easily.

  • Katie@Run Wild in Alaska
    February 4, 2015 at 2:50 am

    What a great idea for a Superbowl Party! I love it! I’d incorporate it myself, except it’s the husbands around here who make all the delicious food, so we’re sort of stuck with the game as a result!

  • CARLA
    February 4, 2015 at 5:54 am

    IM JUMPING IN TODAY.
    motivate me wednesday? 🙂

  • Deborah @ Confessions of a Mother Runner
    February 4, 2015 at 7:19 am

    ooh you did get lots of snow. It keeps missing us! Looking forward to seeing that spicy quinoa recipe!

  • RFC
    February 4, 2015 at 10:36 am

    HIGHLY looking forward to the spicy quinoa recipe! I make something similar with stuffed peppers, but not spicy. (I love spicy!) My yard looks just like yours…we got buried under the snow!