Wall Climbing Wall Brawl is Happening at The UofA July 27

Wall Climbing at The University Of Alberta

Wall Brawl is a series of wall climbing events being put on by the Climbing Centre at the University of Alberta. All ages and skill levels are welcome to come try out new boulder problems!

The next one is being hosted Friday July 27 6-9:30pm and only costs $20 for the public! $15 for Alumi and current students. Great date night or grab a friend or older kids possibly?

When: Friday July 27th 6-9:30 Pm

Where: University of Alberta Wilson Climbing Centre 8708 114 street

Register here or call 780-492-2231

Sustainaval - The Eco Future of Carnivals

I describe myself often as an “urban semi hippie”. What I mostly mean by this is that I live in the city and see myself as sort of modern but with “hippie” values. I try to take care of my body, I use a lot of holistic medicines and treatments and believe in trying to save the planet anyway I can. I’m not perfect by any means but I believe in “do what you can, when you can”.

So when I saw that Sustainaval was coming to Edmonton June 7-10 I was VERY excited. I LOVE carnivals and expos, and the fact that it’s a carnival trying to make a positive impact on the world? Well EVEN BETTER.

Sustainival is more than an amazing day at the carnival, it celebrates the power of renewable energy to fuel exhilarating rides, games, delicious carnival food and community fun! Sustainaval is powered entirely by solar, wind and biodiesel produced by vegetable oil. How cool is that?

Sustainival is a unique experiential public education platform that celebrates energy literacy, sustainability, and the latest innovations in clean-technologies, all while having a blast at the midway.

There are the usual rides like the Train, Toon Town, Swings, Ferris Wheel, kids rides and a ton more. You can check out all the rides HERE.

In addition there is an educational aspect to the carnival. There is something called the Green Beast Eco Challenge. A fun race style event finding Eco clues all over the midway.

Admission to the midway is FREE as well Come and check it out and play some games maybe? If you are a rider, you can get a Day pass to ride all the rides!buy your tickets in advance for $30 here:  https://www.eventbrite.com/e/edmonton-sustainival-2018-tickets-42653960143or at the door for $45.

Enter to win 2 tickets to attend Sustainaval on my Instagram and Facebook!

Avocado Broccoli Salad Recipe

I ordered a bunch of broccoli from The Organic Box and it had been sitting in the fridge for a bit. (I'm starting to realize this is how most of my recipes start). So, I had the broccoli and rather then my usual boil/steam I wanted to do something different. I also may not have wanted the effort of having to cook it........

Most broccoli salad recipes I noticed had mayo, which I am personally not a huge fan off so I swapped the mayo out for avocado and I think it turned out pretty yummy, AND healthy. The lime adds a bit of zing to the flavor but the citric acid in it also helps keep the avocado from going brown, especially since the longer this is left the softer the broccoli becomes and personally I like better.

Ingredients:

• head of broccoli
• 1 avocado
• quarter of a red onion chopped fine
• cup of chopped grape tomato
• juice of half a lime
• 1 tsp garlic powder
• salt and pepper to taste.

As I write out the ingredients I realize it's actually like quacamole with broccoli and I wonder why I've never thought of that before!

1. Finely chop the broccoli down. I used just the head and kept the stems out mostly. 
2. Chop onions and tomato and add to the bowl. 
3. In a separate bowl add avocado, lime, garlic powder and salt and pepper. 
4. Mix the avocado mixture in with the broccoli, tomato and onion. 
5. I like allowing a bit of rest time to let the broccoli soften but it can be eaten right away as well. 

Get $20 off your first order of $50 or more from The Organic Box using the code ORGANICBUNCH20. 

Outdoors No Equipment Stairs Workout

Outdoor Stairs Workout

Nice warm weather calls us to places like city stairs for workouts. Stairs are a great workout cardiovascularly and for the the butt and legs.  Add a little bit of upper body work and you've got your full body workout in!

First Set

Walk up the stairs for the first set. Reaching the top you can do a few stretches if you;d like before coming back down 

Second Set

1. Pick up the pace a bit (if you can) going up the stairs. 
2. At the top do 10 Tricep Dips. Can be done off a bench, rock, top stairs or from the ground.
3. walk down the stairs.
4. At the bottom for 10 push ups. Can be done from the ground and feet, ground and knees, of off the last few steps.

Third Set +

For the third set up to as many as you can do, repeat steps for the second set, just adding a bit more speed either up and/or down. 

TIPS

• Bring a small rock from the bottom of the stairs up each time you do a set to keep track of how many you have done.
• Set goals for the amount of sets you want to do. Maybe each week you add a set.
• Set time goals for how quickly you complete sets or workouts.
• Increase the reps of the push ups and/or tricep dips occasionally to 12 or 15+.

Ultimate List Of Edmonton Summer Fun Runs 2017

The Ultimate Edmonton Run List 2017

There are so many great fun runs popping up, I've rounded up this list for you. Get some friends together for a team  or train for a long run. Either way have some fun!

Edmonton Gorilla Run May 13th

Be a gorilla for a morning. Dress up your costume to enter to win prizes too!

Teddy Bear Fun Run May 13th

Supporting the children of the Stollery Hospital and you can be entered to win a Mothers Day Spa Retreat in Edmonton.

Super Cities Walk for MS May 25th

Walk/run to support MS research.

Big Gifts For Little Lives 5km Walk/Run May 27th

A run hosted by the parents of a child on the heart transplant list. Funds raised going to the Pediatric Heart Transplant in the Stollery.

Edmonton Shoppers Run For Women May 27th 

Supporting women's mental health programs. This run also has a little 1k for the kids!

Edmonton Defeat Depression Walk May 28th

Raising funds for CMHA and mental health programs and awareness. 

Woman 2 Warrior May 28th 

Supporting Easter seals and families overcoming the challenges of disability and mental conditions

Color Me Rad Edmonton June 10th

Find your white shirt and shorts and get covered in colour bombs!

Edmonton Pride Run & Walk June 11th

Celebrating our diverse community and raising funds for the new Edmonton Pride Run Endowment.

5k/10k Ice Cream Run June 11th

Post run massages and a community potluck afterwards! 

JDRF Walk to Cure Diabetes June 11th

Supporting finding the cure for Diabetes.

Kids running for Kids June 12th

Supporting the efforts of Jacob's Wish 2.5 km  and also 5km and 10km options.

Pheonix Fun Run June 18th

Walk/run supporting Endometriosis Awareness.

Do It For Dads June 18th

Raising awareness and funds for prostate cancer.

Run for H20 - June 24th

Supporting efforts to bring clean water to rural parts of Ethiopia

Superhero Run/Walk June 25th 

Helping support Edmonton's inner city youth.

Pets In The Park June 25th.

Walk with your pet in Hawerlak Park supporting the Edmonton Humane Society

5K Foam Feast Leduc July 1st 

A fun way to cool off from the summer heat, running/walking in foam!

Mega Bounce Run July 8th

Whats better then bouncy castles? Running on them and supporting the Ronald McDonald House! 

Run to Quit July 9th

Focusing on a healthy lifestyle with the aim to support those quitting smoking.

Spartan Sprint & Super(Red Deer) July 22-23

Get a little dirty and test your skills. 

Edmonton Ice Cream Run July 23rd 

Benefiting the Mountain Gorilla Conservation Society. This event has a "little scoops" 1k run for the kids too.

Foam Glow - August 11th

Foam. Glow In the dark. Fun

Mud Hero (Red Deer) August 12-13

Get dirty on the hills and show of your skills. 

Hope Run 2017 - September 2nd

Supporting the Make A Wish foundation of Northern Alberta.

Instabox Dog Jog September 9th

Running to support Second Chance Animal Rescue.

Insane Inflatables September 16th

A chance to let out your inner kid. Bounce and run around!

Terry Fox Run September 17th

Continuing the legacy 

Night Race September 23rd

Pull out the headlamps and flashlights or even glow sticks for this fun in the dark race. 

Wheatgrass Giveaway!

Two weeks ago I had my laparoscopy surgery for endometriosis. I of course in my natural nature went on a mission ever since to consume everything I could to help me heal. I found Urban Leaf a local to Edmonton wheatgrass farmer. Yes a wheatgrass farmer. How cool is that? 

I got a chance to check out their awesome facility in west Edmonton where they are very scientific about growing the perfect wheatgrass as naturally as possible. Hence their phrase "beyond organic". They keep contaminants out and perfectly timed watering the plants for optimal growth and sweetness. 

Since wheatgrass is full of antioxidants, vitamins and minerals its the perfect thing for me post surgery to help heal. Boosting the bodies immune system and alkalizing pH levels not only help with healing post surgeries or injuries but every day life to keep us running. I actually even take mine in the afternoon when I normally have that mid afternoon slump where I used to reach for a coffee to give me that extra boost! 

Personally I take the shot straight as it comes, but a lot of people mix into smoothies or dilute with a bit of water. 

I love that I don't have to take up counter space or have my own juicer to get such a powerful healthy product. And I hear that soon you might also be able to get ginger and tumeric shots too!!!!!

Find Urban Leaf shots through their site or you can also purchase from Glow Juicery Locations, Maka Eatery and Juice Monkey. 

You can also enter to win one box (two weeks supply) here on the blog by telling me below your favourite health regime. Then head over to the Facebook and Instagram pages for extra entries!!!! 

Contest closes March 15th 11:59pm. 

Park Show Supporting Local Artists

As a busy mom and yoga teacher/fitness instructor I find I struggle so much with my own personal style. I feel like yoga pnats are my sense of style somedays. EEEk! This weekend I am going to check out the Park Show. It's a local volunteer run organization that supports local entrepreneurs, designers and artisans. 

"PARK is a socially conscious organization that aspires to create opportunities for developing fashion designers and artists to share their work and sustain a profitable business.

We create spaces by hosting annual events that give creative entrepreneurs the opportunity to showcase their talents."

This weekend they are hosting a show to support these artists and you can get in on the fun! Grab a girlfriend and spend some time having some fun. (My favourite form of self care!)

You can actually shop some of these designers and artisans during the Showroom Market from 12:00 p.m to 5:00 pm which is free to attend!

Then check out the fashion shows happening in the evening! 

The Details
Date:
Saturday March 4, 2017

Location:
Epcor Tower - 16th Floor
10423 101 St NW
Edmonton, AB

Event Times:
10:00am - 4:00pm - SHOWROOM Market
7:00pm - PARKSHOW Opening Reception
9:00pm - PARKSHOW Runway Show

Pop-Up Shops available throughout the evening

Get your tickets HERE

I Have a Cleaner and Feel No Guilt About It

After my first babe was born for a while I had a cleaner. It was glorious. Leave and do grocery shopping and errands and come back to a nice clean home. Then spend time with my daughter rather then cleaning!

A few months later I had this awful guilt about being a stay at home mom and spending money on someone cleaning my home for me. (That mom guilt is a real jerk isn't it?) So I stopped having her come. Despite my husbands advice and support on having her come.

Fast forward to a few years, a bigger house and an extra daughter later.......

I've learned my lesson. My lesson in being cheap and my lesson in mom guilt. 

I always thought (wait let me rephrase that I always STILL think sometimes) that I can do it all. I can be the super mom that does it all. I can have a clean house and happy kids and work and blah blah blah. And I realize you know what? I DONT HAVE TO BE!

One of the moms in my bootcamp said something so perfectly in relation to this last week. She's a mom of 4 kids and said " I feel bad for you with only 2 kids. With 2 you feel like you can still do it all and everything still be perfect. With four you realize it's impossible and relax on things a bit."

WOAH. Truth bomb. 

Anyways...... a few months ago I came to this conclusion that if I ask for help rather then trying to do ALL THE THINGS I can actually be more relaxed, spend more time with my kids and husband and quality time working on my blog and business. Just from having someone come into my house every second week to clean takes enough pressure off me. 

I feel not a single inch of guilt or remorse about receiving this help and honestly way more relaxed. It's not another thing on m "to do list" and clears my space and time for things that are far more important then cleaning my baseboards!

And since I know I am going to be asked...... I use the amazing Pernickety Services who not only do cleaning but grocery shopping and errands of all kinds. So really, you can get your help in any form. 

Take care of yourself by asking for help. It's not a weakness but a sign of strength. Honestly. 

Love,

Jen The Bitchin' Housewife

Ladies Kickboxing - Next Level Martial Arts Review

I had a chance in December to check out a couple of Next Level Martial Arts classes and then went back yesterday. I went for the ladies kickboxing classes and even tried one of the open gym nights on a Friday with my ass kicking actual fighter sister! Located on the southside not far off 91st street and Anthony Henday it's super easy to get too as well. 

The space

This is probably one of my favourite things about this place. There is a space where the kids can play and/or watch tv, or sit on some chairs and eat their dinner. And in the room I'm getting my sweat on there is a tv monitor so I can see whats happening. They are also allowed to come sit in the room at any time and watch what I am doing. 

The space is pretty new and it's bright and they have fun motivational sayings written on the walls to. My favourite one is "If you are going to doubt something, doubt your limits" -Don Ward.

The workout

The class is only 45 minutes, I think it should be 60 minutes, but it's good to get in and get out too. 60 would be nice for when there is some newer people and things need a bit more explaining. THAT said, once you get into, it kicks your butt! 

We started with a warm up that's a mix of cardio and strength and then we hit pads. You get partnered up with someone around your size and skill level. A quick instruction of whats happening and you get into it. I like that we build on things. So we started off with one punch, got good at it then add another, then add another for the combo afterwards, so you can take it step by step. 

It may sound intimidating to go by yourself and get partnered with someone you don't know, but you certainly get to make a new friend fast. Being that close in proximity to another and you sort of have to have a bit of instant trust. Each time I've gone and I've been paired with someone I didn't know, I felt like I made a new friend, making it feel very community based.

The sell

Well, I wouldn't say there is one really, aside from at the end of class when the teacher says "see you Wednesday right?" and you feel bad saying no because you work..... ha ha. There is a free week trial so you have some time to try out a few classes to decide. 

Overall I'm a big fan of this place. The staff are great and fun, I love I can bring my kids for no extra cost or trouble (there is actually a kids class that goes on at the same time too to be extra efficient) and it's great to try something new!

Check our Next Level Martial Arts on Facebook and Instagram.

Love, 

Jen the Bitchin' Housewife

Fit Chick Friday - Ginel Stephenson

We are an amazing community of Fit Chicks right here in Edmonton and I want to highlight that community. Each week I'll be featuring a new new Fit Chick on Friday's. Learn about trainers, teacher, instructors or you ladies who are just into a good ol workout!

This week I had to have my friend Ginel Stephenson on. We met in a moms group when our now almost 6 year olds were tiny 4/5 week old babies! She is one fit and fun mama!

Certifications:

Bachelors of Science in Kinesiology, CSEP CPT and CEP CrossFit Level 2

Where to find Ginel:

She has a garage converted into a amazing home gym where she takes clients through True Shape Fitness.

What are your specialties?

CrossFit style training, general nutrition, nutrition for endurance athletes, weightloss and chronic medical conditions. 

What got you into fitness?

Being a kid that couldn't sit still, I realizes that there was no way I could work in a career sitting behind a desk or behind a counter. I love moment and how it makes you feel.

What/Who is your biggest motivation?

Challenging myself is my biggest motivation. I am able to go out to my gym and work out on my own no problem, but there needs to be a reason for me to work out so it doesnt become mundane. Whether its getting a few kf's on a lift, decreasing my time in distance training or getting one more pullup. I enjoy fitness as a sport and tracking improvements and gains. I LOVE CrossFit competitions and ultramarathons. I have yet to complete one solo but am working on 120 km this year.

What got you into to training people?

It was a gradual process and many other instructors and coaches along the way. Wach different niche was foudn through different passions of others that I have been honoured to work with and for. 

What are some of your favourite exercises or equipment?

Olympic lifting, the squat rack and my incline trainer treadmill that goes 40% incline.

What is your favourite outdoor activity?

Trail running.

What is your favourite indoor activity?

Baking and reading the newspaper. (She said she's lame, but that sounds glorious to me)

Any advice you'd like to give to other women?

It's most imperative that you do NOt compare yourself to others. If we were all alike, earth would be a pretty boring place to be! You need to set your own goals and have accountability for those. 

Also, listening to our body. Mother Nature is pretty damn smart and had got us this far. Some days it's okay to sleep in past your 5am alarm set for a workout and just rest and recover. We actually don't make any gains in the gym, it's the rest, recovery and rebuilding time where that happens. 

Find Ginel at www.trueshapefitness.net on Facebook or her new Instagram account!

A shot of Ginel and her husband running together. 

Orange Theory Fitness Review

 

I'm sure you've seen or heard about Orange Theory Fitness. They seem to be popping up everywhere lately. But just what is it all about? I went on Tuesday to the Jasper Gates location off Stony Plain road and 149 street and checked out a class.

I went in the week before to check their schedule and sign up for a class and she told me I had to be there 30 minutes before class for orientation. Since I was in a time crunch she let me fill out the form ahead of time and only come 15 minutes earlier then class. 

I got a walk through of the space and quick meet up with the trainer before class. They went over everything I would need to know in order to be effective without stopping the workout to much, which is great to be able to just do my thing!

The space

The workout room is kind of cool with the orange lights. Definetly a different experience from a traditional gym light. The music was upbeat and fun and the trainer was that hard to find balance of perky, motivating and not irritating. (As someone who instructs fitness it's really a hard balance to find!)

The workout

It was a great workout for sure. I enjoyed that it was a group thing but you were able to really individually push yourself, especially since you wear a heart rate monitor. The monitor is then put on the screen and you can see what zone you are at any given time. The idea being you spend most of your time in the hard work but not dying "orange zone" or recovery "green zone. That's the THEORY anyways..... see what I did there?

K kidding aside though. We did some strength training and rowing and then switched and did cardio on the treadmills half way through.  The strength training was a tad easy for me, but you can add more weights to moves making them harder for sure. I suppose you want to reserve some energy for the rest of class too!

The cardio was good. I like they give variations for those who wish to be more power walkers and those more into running. I noticed they even had a few bikes and an eliptical for those who have knee/ankles issues or whatever. 

The workout was great. Since you wear a monitor it racks your calories burned which I love. I use my MyZone Heart rate monitor all the time, so knowing my caloric range I was in to compare to a normal workout of mine was great. The workout gets emailed to you after so you can keep track as well. Only thing I wish they did in the email was tell you who was the teacher. I wish I remembered her name for in case I wanted to go again. She was pretty awesome. 

The sell

They certainly have got their sales plan down on working with you after the workout. Not to much pressure, but they get to the point. I've heard people say it's expensive and some say it's not bad. The pricing seemed a bit awkward to me with basing it off working out twice a week for the month. My three thoughts on this:

• Interval training (which this is) should really only be done every second or third day, so makes sense to sell it that way. 
• It misses the fact that maybe you need to run or have weight in between and you either still need a membership or something else to supplement. For people new to fitness, likely not so much, but since I like to workout 6 days a week I would. 
• Considering the fact there are only so many people allowed per class and you don't have to think about making your own workout AT ALL, paying the price is similar to as if working with a trainer at a gym anyways. 

So with that info you can decide if it's pricey for you and your lifestyle. 

The good

• GREAT workout
• I love the heart rate tracking and caloric tracking
• The place has certainly got a fun vibe. 
• You don't have to plan your workouts. You just go and do it! Great for beginners.

The not so good:

• It may seem pricey
• You might have to supplement workouts still
• No childcare

Have you tried out a class yet?

Love,

Jen The Bitchin' Housewife

7 Days of Self Care Giveaways

February 1st-7th we are doing 7 days of Self Care giveaways. Ways to find some time for yourself. Each day we will be featuring a new self care on Facebook and Instagram and all you have to do is follow along and tag your friends that you think need some self care! 

Coconut Oil Chocolate Bites

Paleo, Keto whatever your eating style that calls for high fats, you NEED this recipe my friends. I'm currently have upped my good fats for medical reasons and let me tell you... I am not suffering much while these around! These are SOOOOO simple and quick to make too. 

Nutrition

• Calories: 129
• Fat: 9.9g
• Carb: 9.6g
• Protein: 3g
• Fiber: 1.4g

Recipe (Makes 12 big chocolates)

• 1/2 cup coconut oil melted
• 1/2 cup cocoa powder
• 1 scoop chocolate protein powder
• 1/3 cup agave (can use honey too)

1. Literally just melt the oil and mix everything together.
2. I had cute little flower molds so I put them into there, but you can buy chocolate molds if you would like or pour into a dish and cut into squares after. 
3. Let chill for 20-30 minutes.
4. Cut or take out of the molds and enjoy. 

TIP* Keep refrigerated so they don't melt on the counter.

A fair sized chocolate to enjoy.

Enjoy!

Love, 

Jen The Bitchin' Housewife

Chopped Leaf Turn Over A New Leaf Contest

New year, new leaf to turn over. I don't care what anyone says about resolutions and "New Year, New Me". I love a fresh year, fresh start with the intention of changing something for the better. 

January 1st The Chopped Leaf, launched their Turn Over a New Leaf program. For the month of January, offering healthy tips on their Facebook Twitter and Instagram pages with a chance to enter daily to win $15 gift certificates as well as be entered to win the grand prize worth $2500 including  $1000 Chopped Leaf gift card and a year membership to Goodlife and a spa and wellness package! 

So head on over to follow them and get in on the daily draws and  enter to win for the grand prize HERE.

Self Care Sunday - "Going Dark"

"Going Dark" - As in social media free days.

I realize I've already struck panic into your body as I say "social media free". Palms are getting a bit sweaty and heart is starting to race. But what do you mean Jen? Why would I do that? And why the hell is that a self care thing?

It's a self care for many reasons.

Let's start with the fact that most social media is a time suck. It drains minutes/hours from our days with no productivity or real satisfaction. Leaving us with our to do list still unchecked and time drained from things you could have been doing otherwise. (Okay enough of the guilt trip Jen)

Next, we usually scroll through staring at people's awesome photos of girls nights, parties, new cars, kid's early development milestones, gorgeous new haircuts, abs and whatever else that makes us ourselves feel slightly inadequate/jealous in the moment. How does that serve us positively?

Finally, and I think most importantly, it consumes our thoughts. Whether we are aware of it or not. We see 500 images images of women with purple lipstick and all of a sudden it's ingrained in our minds we like purple lipstick. Seriously. That's how it works. We consume every billboard, Facebook ad and t.v commercial without even really thinking about it. (THAT is a whole other post). Taking time away from these things helps us reconnect with what it is WE like and what WE find beautiful.

Last weekend I was in a 3.5 day mediation teacher training weekend and we were told not to have our phones in the room, and suggested even restricting social media in the evenings of these days. I took it seriously and "went dark" for 3 days. I deleted Facebook, Twitter, Instagram, Snapchat and Facebook messenger off my phone. 

Since it was meditation teacher training, we were obviously meditating a lot and I had time to think about what it is I like and I want without interruption. I felt quite rejuventated and once I got over the habit times of picking up my phone it was quite comfortable. I realized also sometimes I was picking up my phone just to avoid certain sensations (like embarassment or awkwardness) and I had to kind of overcome those, rather then run from them.

Sooooooo this week for self care is being away from social media. Maybe a day, maybe a couple, maybe a week. Now of course I realize many people have jobs on social media, don't worry I have suggestions for you too. 

Tips on "going dark":

• Delete the apps from your phone. Not being able to see those notifications wont tempt you to look.
• Make a status. In case you know people communicate with you there. Make a status and anyone that needs your number can message you and get it. 
• Find yourself bored in a line up at the bank? Chat with the person next to you! "Hey I like your shoes" or "chilly today!" are good conversation starters. 
• For my social media managing friends. It's unlikely you can go completely "dark" BUUUUUUT you can schedule posts on certain outlets. (Which I know most of you know).
• Log in to facebook pages through the Facebook Page Manager app rather then your personal account. Be there just for the work. 
• Still find yourself scrolling through IG and "liking pictures to create relationships" for your business? Set a timer on your phone before you log in. 10 minutes you should be able to be in and out with posting your thing, a few comments and likes a long the way. This by the way, if you really need a selling point my social media peeps, is a time saving strategy, making you more productive and staying on target with the task!
• Fun bonus: keep a journal of those times you would have pulled out your phone for and did instead. Example: At a redlight (guilty), instead I sang a song at the top of my lungs. Example: Waiting outside of the school to pickup kids, instead I chatted with another mom. 

Maybe plan a time you know you can be a little slower or just say "fuck it" and pick a date. Plan how many days you are "going dark" and stick to it.

Love, 

Jen, The Bitchin' Housewife

(P.S notice I didnt add any of my FB, Tiwtter, IG or Snapchat links in the post?)

The Spartan Super AROO!

This past weekend I ran the Spartan Super in Red Deer with a good friend. 13.5 km and I think I read somewhere about 25 obstacles. Mud, scrapes, grunts, camaraderie and glory.

The Spartan races have a few different levels. The Sprint (5km), Super (12+ km), Beast (19+km) and the Ultra Beast (40+km). They run them all over the world. Sprints I believe you can find in each city, Supers one per Province/State and Beasts you will like have to do more travelling for, depending on where you live. 

A few years ago I did a Mud Hero with my sister. Same idea, it was 5km and a bunch of obstacles. I had a blast and found it relatively easy. This is before I even really got into weight lifting and strength training. I was mostly going off marathon training I did a year or so before that. 

So I figured since then I've become a lot more athletic, I could handle the Super. I signed up last year but had nobody to watch my kids so I pushed it to this year. Signed up with a friend who has done it before and *thought* that I would train. Ha ha.

I never did specific training for the run necessarily, but I knew I could run a distance and since I've been teaching a lot of Insanity live, I knew I had the burpees down!

The fun part of the Spartan is definitely the obstacles. When you can't do an obstacle, your penalty is 30 burpees though. And although I believe I am athletic and had help from my friend and strangers on the course, there were just some things I couldn't do, or fell from. Soooooo yeah..... burpees. Ugh.

Some of my favourite obstacles were:

• Inverted wall. After doing a few 6 foot walls (and me needing a boost), we came across this one and the station person informed us you only get one chance or you do burpees. Well.... if you know me at all, that was certainly motivation enough. Put me in a do or die and I flourish. I nearly fell but you bet your ass I had death grip on that top piece to climb over. 

• Barbwire crawl. crawling through mud under a barbwire, just like in the movies. Totally bad ass. It's challenging keeping your butt down so it doesn't get snagged and having to use your arms to pull you through.the cool mud feels good as you slide across it, but if you are wearing shorts like I was can also scratch your legs/knees. 

• Incline wall. They put this one right after the muddy barbwire those evil bastards. Everything was so slippery and hard to get a grip. I was waiting for the rope with the knots after I tried without and couldn't make it. My friend Ginel (who is a beast at Spartans) got up and we were helping the guy in front of me as I pushed and she pulled. I was starting to worry whether or not I would be able to make it. She was already up and like I said... do or die moment. I made it in one go. *insert cheers*

• Vertical Cargo Net Climb. This was the second last one, before the rope climb and then jumping over the fire at the end. Maybe I like this one because I found it super easy, but mostly because of sitting at the top. Sitting up there for a moment with my hands in the air feeling the success of everything that just happened. 

Not pictured was my other favourite part. Everyone helping each other. Approaching a wall this big guy asked if anyone needed help over the wall. He held out his hands and launched me up so I could get over the tall wall.

At one obstacle we had to drag a heavy ass cinder block around a dirt ring road by chain/rope and I was struggling the last 25 feet or so. The guys behind me were cheering me on and even helped pull it for me even though they had their own. 

Not long after we had to pull a cinder block up really high (i'm guessing 50 ft) and let it down slowly with control. I was having trouble getting mine started and a girl came along and we pulled together. Then I turned around and helped her and her friend with theirs. 

Overall the whole thing was a blast and I would certainly do it again. Next year possibly more training so I can be the one to help my friends over walls!

These race photos are not mine or me or from my race, since they are not posted yet. Watch for photos of me doing the race over on my Bitchin' Housewife Facebook Page!

Some tips I would like to share if you are thinking about doing a race:

• Less clothing the better. Wear lightweight, leave sweaters at check in etc. The more clothing (and cotton being the worst) the more it absorbs the mud and water. 
• Eat well the days leading up to it and the morning of. Avoid foods upsetting of the stomach and think about good sources of carbohydrates. 
• High knee socks are great if not wearing pants. I think they saved me some scrapes for sure.
• Don't wear your best shoes. I washed mine after but yeah they will never be the same for sure. 
• do some training! Ha ha ha. Even if it's just running so you are conditioned to run. You can find lots of training programs on the internet. 
• Have fun! Especially if you are not competitively running for best time, have fun with it. Stop when you need to. Remember to enjoy the journey a long the way and stop for a "holy shit I'm doing this" moment!

Love, 

Jen The Bitchin' Housewife

What's That Barre About?

Every thought about trying out a barre class? Yeah that was me. A friend and I have thought about it for a while and weren't sure. I figured I would try and blog about it so you can see if it's something you wanted to try! I'll experiment on my body for you like that. We cool.

Thursday night my two friends and I went to Xtend Barre in south Edmonton and tried out a class! First of all this brand new studio is super gorgeous and the people that work there are amazingly friendly and inviting! I mean I know I have tried many different things in fitness, but always embarking on a new journey can be a little intimidating and these guys treat you like a best friend the second you walk in the door.

So we walk in and fill out our forms and get ready for class. Fist thing is we grab some equipment. Some straps, mat, ball and choose our size hand weights. Now, let me tell you a bit about my ego. There are 2, 3 and 5 lbs weights. And I'm all like, "I lift weights, where's the 15 lbs weights?" and Cheryl is all like "3 lbs is challenging and 5 lbs is like hard core". I almost grabbed the 5lbs, but last second thought, I'm a newbie I'll go 3. *Insert rolling laughter from everyone ever who has taken a barre class*.

We get all set up and start on some warm up movements. It was pretty good, I felt loosened up and got a grasp of hand placcement and footing. I had concerns about how complicated it was going to be, especially after I saw the equipment we needed, but the moves are simple and easy to follow.

After warming up we grab our weights get to some strength. Yeah so I'm a weightlifter..... I can hip thrust a whopping 270 lbs. These 3 lbs weights kicked my ass. Well shoulders, but you get the idea. I seriously part way through had to put those suckers down and do just bodyweight. Which is a wonderful option for newbies to fitness too. It's totally still a good workout. 

We got to some more bodyweight stuff......

Happy Chris doing her favorite move, tricep dips. With a pointed toe twist of course. 

Then we hit the bar. Where I learned, it doesn't matter how fit you are, you can ALWAYS learn something new. I'm totally proud of my capabilities to perform a very good squat with my butt back and low. But Cheryl had to keep correcting me to tuck my pelvis the other direction. Not a squat but a plie! Let's talk about using new muscles! yowza!

Then my FAVORITE, core work!!!!!

Overall we had a total blast. Chris and Melissa proclaimed to be very sore yesterday. I wasn't as sore since I taught 7 hours of yoga and stretched all day, but I can feel it still in some parts of my body!

My overall take on barre:

• Great workout, with something available for all levels to get a challenge.
• Very simple to follow, with easy transitions between exercises. 
• Fun upbeat music.
• What I liked best was it was almost like a taste of being a dancer, without the intimidation or seriousness. We were just some friends hanging out and having fun, while learning a new way of fitness. My friend Melissa was actually a dancer as a child and she said it reminded her of her dancing years and she will definitely go back. 

A few things to keep in mind:

• Grip socks are required. This particular studio offers them for sale, but I see them all the time at Walmart or Shoppers or places like Keylime Athletic Wear.
• Keep within your limits and rest if needed.

Overall, I'm a fan and will go back for sure! Have you tried a barre class? Will you?

Love, 

Jen

Fitness Goal Setting

Goal setting. Seems simple enough right? "I want to loose weight"," I want to build muscles" or "I want to run a half marathon." Seem simple that think about something we want and boom it's a goal. 

But is it? Not to pull out all the cheesey fitness quotes but as Antoine de Saint-Exupéry said "A goal without a plan is just a wish." 

So how do we set fitness goals? How do we make it a goal and not a wish, a real live attainable thing? Let's take it back to elementary school with how to solve a problem. Figure out the 5 W's and the H.

• What? What is your goal? Do you have an event you want to race in, a weight/size you are looking to achieve? This I think is the easy part of goal setting of course. What do you want?
• When? When do you want to achieve this goal by? Thinking something reasonable, maybe planning to run a marathon in 3 weeks and you've never run a day in your life is a bit too much too fast. But set some timelines of the things you wish to obtain.
• Who? Who do you need to support you in your goal? Tell these people your plans. They can hold you accountable and/or help you with your goals. You might be surprised to find the people rooting you on and/or you inspire to do the same! Do you need a personal trainer or coach? Do you need workout buddies?
• Where? Seems like an odd question, but in reality, where do you need to be in order to obtain this goal? Do you need a gym membership since home workouts and self motivation you know are a hurdle for you? Do you need to be able to run outside, do you have a place to do this?
• Why? Ah, this is the tricky one. Think good and hard about why you want to obtain this goal. If you heart isn't really there, the love and joy of obtaining your goal likely won't. I wrote a bit about loving your personal fitness journey and it helping in this post Love Your Fitness . Take some time to sit and actually think about why you want to do something, because if it comes from this place of self hate or self loathing, you'll likely hate every minute. Taking an honest look at your feelings will help you use them constructively, instead of burying them inside a workout. 
• How? Sit down and write out how. I'm a pen and paper gal, where if I write something down its official. Maybe you like spreadsheets of how often you plan to workout or what your nutrition will look like. Write it out, type it, print and put it somewhere you see often. A reference to look back on to see if you are on track, or a place to write what did or didn't work. Remembering sometimes our journeys take us different routes then we thought.

Now go and take action!!!! You have planned and prepared, go crush those goals!

Love, 

Jen

Trinity Workout

Our 6am club has been doing the stairs and a full body style workout at the top halfway through. I made this "Trinity" workout and designed it to be legs, then arms, then some core/abs work. Trinity because well, all the 3's. I'm weird like that. 

We did 7 rounds of the stairs today so only went through this workout once, but I'd love to hear if you did it the full 3 times! Rest in between each of the sets for a minute or two and get on it!

Quick description of each move is below.

Squats - Bum low, chest up

Tricep Dips - palms down, fingers pointing to toes, bend at the elbows

Plank Toe Tap - 15 a side. High plank reaching opposite hand to toe

Lunge to high knee - 15 a side. Lunge back then draw back knee into the chest.

Push Ups - Can be done from the knees.

High/Low Planks - high plank to the forearms is one 1, then back up and down for 30.

Plie Squat - feet pointed out, legs wider, chest up.

Diamond Push up - hand in a diamond shape on the ground, bum high, feet wide. Draw the head to the floor.

Genie Abs - On the back, arms over the chest, draw the knees to the arms and lift the bum. 

Enjoy!

Love, 

Jen

7 Tips To Get Up Early To Workout

1.Set a couple of alarms. I won't lie to you my friends, I'm a morning person and I even need to set two alarms some mornings to wake up. Just this morning I fell asleep after the first one, but luckily 15 minute later I had another going

2.Lay out your clothes the night before. If you happen to wake up on that second alarm, or third, your clothes are ready to go. Change and you are on your way. 

3.Plan your workout ahead of time. Plan to attend a class or pop in a specific DVD or print off your Take It Outside Bodyweight Workout. Knowing what you plan to do, makes sure you just get into, instead of making an excuse to just go back to bed. 

4.Put your water bottle and/or morning snack on the counter. Depending on how hungry you are (or how you function on low blood sugar), maybe plan to leave a quick easy snack such as a banana on the counter. 

5.Leave your gym bag in the car/at the front door. Again, the easier things are to just pick up and go, the more you are likely to do them! Have your gym bag with a change of clothes for work, your running shoes, toiletries or whatever you may need in your bag and ready by the door to go. 

6.Go to bed a bit earlier! Try crawling into bed even an hour earlier. Some say for every hour of sleep before midnight, it's worth 2 hours of sleep after 12!

7.Find some friends to keep you accountable. I can't tell you the amount of times I didn't want to go to a 6m workout and I knew I would be letting down my friends if I didn't show up. Let me tell you, I have yet to regret going! The Power of A Workout Buddy is like no other!

Need a little more motivation? Here are some reasons why my friend gave that they like their 6 am workouts:

"The feeling after a morning workout is so awesome! . I can start my day with a level head (most days) and so much energy."

"Just knowing you did it and you can focus on the rest of the day, spend time with your family, not worrying about fitting it in."

"It helps me make good eating choices throughout the day. I have less desire to eat junk and am more drawn to healthy options - to fuel my body not just satisfy a craving"

Honestly at first it's hard. I won't tell you it's easy. But the more you do it, the more of a habit it becomes and then you get excited to wake up early and kick the day's butt! On days I don't work out I'm even up early before my kids taking some time to myself. Meditating, reading emails in the dark or just enjoying a hot coffee. 

What motivated you to get out of bed to work out?

Love, 

Jen