April 20, 2021 - Blast Fitness

4 Weekly Food Prep Staple Recipes

April 20, 2021

Every week I play the same mental game. Will I food prep, or won’t I? Having a few weekly food prep staples is key in me actually completing the task of food prepping. Keeping the overall mental energy low by picking a couple of these go-to recipes week after week makes it so. much. easier…

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If your core training looks the same as it did 5-1

If your core training looks the same as it did 5-10 years ago…then it’s definitely time for an upgrade!

Here are three of the most common mistakes I see when it comes to core work, and these mistakes lead to lack of progress, frustration and lowered likelihood of being able to do the activities we love with power and purpose.

Mistake #1: You’re chasing ‘the burn’ rather than building a deep core connection.

Our core needs to fire like a symphony for proper function. This means that some muscles need to let go while others need to engage. Chasing exercises that give us ‘the burn’ often fails to integrate our core muscles together.

Mistake #2: The majority of your core work is done lying on a mat.

Yes, of course some mat work is essential, but comprehensive core training must include standing and moving exercises as well. Our feet, hips and ribs affect the function of our core muscles.

Mistake #3: Your core work is inconsistent, or the exercises are too easy or too hard for your current level.

Getting consistent with core work is vital to see progress. And this consistency is what allows us to effectively build up from simple exercises to more advanced exercises safely.

Come and join me for the Core Connection Live Class Series where we’ll guide you in building a stronger core, more responsive pelvic floor, and more stable hips!

Registration is open until 8pm MDT on Tuesday May 17th, and classes run for 5 weeks on Wednesdays at 10:30am MDT. Link to join and get all the details is in my @blastgirl bio.

Yes, the classes are recorded!

#coremoves #coretraining #strongcore #movebetter #hipstability

Took a glorious trip. Hiked as much as we could. D

Took a glorious trip. Hiked as much as we could. Deleted Facebook and instagram off my phone. Told my clients I was out of the office. Sent the kids to my parents for 9(!) days. Talked in full, uninterrupted conversations with @manny_ski for the first time in a long time. Didn’t make a snack for anyone. First real break since having kids 6 years ago.

Happy to be back in reality, but will be dreaming of this trip for a long time 💗 Thank you for the best Christmas present ever, my love!

At the beginning of every month in the Coaching Cl

Made a big milestone in the knee injury recovery y

Made a big milestone in the knee injury recovery yesterday! Went for a long walk (with stairs 😅) in the morning, and did a hilly 10KM hike in the evening. The knee felt great 👍🏼

What you don’t see in this picture are the bi-weekly physio sessions, the daily rehab exercises, the strength training, the accupuncture, the slow progression to harder hikes, and all the rest days.

And how can we even have this conversation about injury rehab without acknowledging my privilege?

Yes, I worked my butt off, but I also could access great health care, and could afford the TIME, rest and professional help needed to help me heal.

Yesterday’s milestone is just one step in the journey of an injury. It’s not a straight line, and I know that even more now. But getting out into the trees and the fresh air sure felt great, and I was damn grateful every step of yesterday’s hike.

#injuryrehab #kneeinjury #momlife #patience #mindset

A knee update ✨ In early February I injured my k

A knee update ✨ In early February I injured my knee. It was a beautiful sunny day and I was skiing with a girlfriend. While standing and chatting on a very moderate slope we got our skis tangled up at a verrry slow speed and my knee twisted and twisted until I felt a searing/burning pain.

It was such a tame event, but I ended up tearing my meniscus and spraining my MCL (which already had a fair amount of laxity).

Since the beginning of February I’ve been to physio regularly, and have seen the sports med doc in the city. All is healing well at this point, and I’m in the murky middle phase of healing where I’m able to do more daily activities like walking and parenting and most exercise, but I still can’t run or ski.

I’ve worked with many clients through injury, have experienced a couple myself, and have been with @manny_ski through a few horrific injuries.

There is not enough talk about how mentally challenging injuries can be, especially when we are parenting young kids (it’s an impact sport I tell you) or when we use exercise as our way to socialize and reduce stress.

There will be gifts from this injury, as there always are from any setback. The initial gifts are developing more empathy for my clients who are experiencing injury, taking time to work on my weaknesses physically and buffering up my other stress reduction strategies.

My physio, doctor and I are all hoping I don’t need surgical intervention in the future, but the next few months of returning to more impact and volume of activity will tell us what’s needed.

I’ve been lifting regularly 3-4 times a week (modified until the last couple weeks) and following my Return To Impact program too. This past week I got out for a couple short hikes.

I’m working my patience muscles and taking rest when I need it too, although it’s certainly not easy 🙃

Anyone else working through an injury these days?!

#injuryrehab #kneeinjury #momlife #patience #mindset

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