Whats your crutch?

Whats your crutch? What can you absolutely,  positively,  not do without?

Hands down, mine is coffee. I can't pinpoint where and when exactly it became such a necessity..possibly the late nights in college..and no, not late becasue I was studying ;) .

I have managed to scale it back to black over the years and that certainly helps me justify it as it IS low in calories. It also often helps curb a craving for something sweet or more emotional eating where I just put on a cup of joe and all is well again.

When I feel like im a little over the limit in caffeine consumption I will swap in an herbal tea or an Arbonne fizz tab with guana that gives me a kick without the caffeine crash.

Indulging a little is ok as long as it doesnt derail your schedule and goals. With a diet plan we often incorporate a cheat meal once a week. With having that on the schedule it is easier to keep to clean eating for the remaining 6days.

Are you addicted to something that is keeping you from your dream body/state of health/personal fitness goals? (Like 4 donuts a day perhaps ;)  ) Commit to 30 days of going without..swapping in a healthy option. Habits are learned...good habits and bad habits... go thirty days and prove you can do it!!

Honestly, there are mornings when I feel like a crank junkie... hands shaking as I grind my morning coffee beans, mouth salivating at the thought of the rich dark liquid hitting my lips. .. coffee is my crutch. I either make a french press (see pic) or refill the reusable Keurig k-cup (see pic) but I always have the Kicking Horse coffee.. usually the kick ass variety as it is a dark blend and delicious.  This brand is organic (meeting all Canadian, US and EU standards) , fair trade, roasted in Canada, and they support the Canadian Nature Conservancy. Be aware when shopping and make choices that support the things you believe in.  Also with names like kick ass, half ass (their decaf blend) , 454 horsepower,  and grizzly claw.. I also get a bit of a chuckle in the am and can appreciate their look, brand and sense of humour.  www.kickinghorsecoffee.com

For now im keeping it. January 1 I will be starting Arbonnes 30 day fit challenge and that includes no caffeine.. I will keep you posted. 

Moderation my friends!
♡ Kara

Clean eating chicken balls

I love making recipes CLEAN ..

Basically that means that they have to follow all of the clean eating rules AND still taste great.. because food is fuel ..the better the fuel..the better your body will run...  but it is also one of lifes greatest pleasures..  im not interetsed in eating anything that tastes like cardboard or kleenex..

I am very much a meatetarian ..  meat and veges  is basically what I cook most often for supper. ~ lamb, steak, chicken, salmon, lean pork, lean hamburger,  ground chicken, turkey, tuna as well as any wild meat.. yummmmmm partridge.. and every vegetable under the sun.. also some clean carbs and occasionally pasta.

In all honesty, my cooking is much like my working out (and my life in general) .. I dont really plan what im going to cook and I definitely never cook the same thing in a month.. having Fridays as pizza day, wednesday as pot roast and monday as mac and cheese is not something that appeals to.me.. I also dont do leftovers
.. eat it.once... maaayyybee for mmmmm lunch or breakfast the next day but probably not.  So .. I go to the grocery store..se what looks fresh.. buy it and make supper that night. We keep staples on hand... greek yogurt, fruit, milk, eggs (always!) ans nuts.. small amount of pantry items like.peanut butter, olive oil, herbs & spices, honey, whole wheat bread, brown rice cakes etc etc.

Typically our meat comes froma  local Mennonite butcher. The cuts and quality are better then anyone else.. they make their own breakfast sausage and their bacon barely shribks with littlenamount of grease melting off.... seriously these will be a post all on their own. Today prime ground chicken was on special at the local Independent Grocer and so I went woth that.. got home and decided to make meatballs..... clean meatballs.

Im not a recipe kinda girl but here is approx so you can make them at home.

2lbs ground chicken, 1c ish oatmeal flour (basically throw oatmeal in bullet and shake and grind till four) , 2 eggs, sea salt and ground pepper..mix. I found it a little soft so I added a good handful of whole oatmeal too.

Mix with your hands, pull out balls and fry in a little cold pressed extra virgin olive oil.  use a pan that can go into the oven becasue once you get a nice golden yummy crust throw them into a 350° oven and cook 20ish minutes till no longer pink..this will depend on size of balls..best to check by splitting one open.

I made a sweet & sour sauce for the family but kept mine out ad they were delicious on thier own and I want to start dialing in my diet a little.  I had my sister in law, brother and their kiddos over too so I made some basmati rice, carrots and a salad of spinach, pomegranate (STOKED when these are back in season ..one of my absolute favorite fruits), almond slices, and feta with homemade balsamic dressing.. (please make your own dressing!!!!!) . 

Supper took little time, I have salad and chicken balls leftover for lunch, kids love anything that looks like a ball.. and they were easy to make, provided protein, were filling, healthy and low in fat.. perfect!

Take the time to eat at home. Make food. Know what you are adding and eating. Show your kids how to cook. Give your body the very best so it can perform the best.

Enjoy!
Kara

Going heavy Continued ...f.. yeah!

I am in LOVE with my current workout.. and though I will change it up a little from what is written (sorry Jeff!) .. I am totally into the regular set then heavy set.. like love love love. . ♥♥♥♥♥♥♥♥

i have never hit the weights I have been doing these last couple weeks.. like EVER.

Today was chest and back (yep tuesday!!) And so Maddy and i pushed each other and were doing really heavy sh**. SO rewarding when you see such gaines.

Lat pull down we were doing 85 for 12 reps  and then 105 for 6 .. WHAAAAAT!?!?!  I have honestly never done triple digits. Seated row was the same weight. 

Though through all exercises we were up and feeling tired but totally pumped hitting new PB's (personal best) . With anything you do →always strive to better YOUR personal best.. not anyone else's.

What we did today: 

HIIT on the treadmill for 25min

Pull ups ..unassisted still at 6

Pushups

Chest fly machine

Lat pull downs

Chainsaw pulls

Row machine

Barbell row

Core

Keep pushing..in health and happiness :)

♥KARA

And yes.. sometimes I wear pigtails... and yes.. I am 35 ;) :P

Tis the Season

So.. there will be the regular.. how to stay on track at the holidays.... how to fit in your workouts... how to not drink too much eggnog and spiced rum. Etc etc.. but this is just a little post becasue #1 I saw the pic below, love the Grinch and thought it was funny.. and #2 .. for some reason my local gym is all about playing the Christmas tunes. Yeah yeah.. I know .. bahhhumbug :)

Hmmm..   super happy for my ipod!!! I do love Christmas music.. the kids and I sing them in the car all year round. We often google the words to know more then the first verse of many Carols and look forward to the Holiday season and all that goes along with it.... BUT .... there is nothing ... absolutely nothing about "Silent Night" that gets you pumped for a workout.. or how about "Ill be home for Christmas" to get you really amped up for some heavy lifting??? Ya....No.

Stoked I charged up my music... Rancid it is! 

And just as I was finishing up I was treated to a beautiful rendition of "my favorite thibgs"... you know the one.... "raindrops on roses and whiskers on kittens.." .. so.. in honour I created my own "favorite things ~ gym version" .. keepthe tunes and sing along :)

Barbell and Kettlebells and feel in the burn

Intervals and supersets, no taking turns

Walking on stage with bikini and bling

These are a few of my favorite things.

Bulking and cutting and not eating carbs

Forced reps and hard sets in converse high tops

No sugar, white flour and no gin slings

But these are a few of my favorite things! :(

Lean body mass and hitting your peak

Pass on injections and being a juice freak

Racking up.plates and supplement stacking

These are a few of my favorite things!

When the glutes ache

When the calves sting

When my lungs are feeling had

I look at my pipes and know im the king

And then I dont feel so bad

****ya.. im a total geek like that :) enjoy!

~Happy December 1!

Xo
Kara

Tis the Season

So.. there will be the regular.. how to stay on track at the holidays.... how to fit in your workouts... how to not drink too much eggnog and spiced rum. Etc etc.. but this is just a little post becasue #1 I saw the pic below, love the Grinch and thought it was funny.. and #2 .. for some reason my local gym is all about playing the Christmas tunes.

Hmmm..   super happy for my ipod!!! I do love Christmas music.. the kids and I sing them in the car all year round. We often google words to know more then the first verse of many Carols and look forward to the Holiday season and all that goes along with it.... BUT .... there is nothing ... absolutely nothing about "Silent Night" that gets you pumped for a workout.. or how about "Ill be home for Christmas" to get you really amped up for some heavy lifting??? Ya....No.

Stoked I charged up my music... Rancid it is! ~Happy December 1!!

Xo
Kara