What a crazy weekend!! I celebrated turning 29 by starting out my race year with a bang. Just like last year, my first races are Delta Triathlon and the Vancouver Sun Run, and 2 years in a row they've been back to back. Crazy? Yes. Fun? YES!!
I will be blogging mostly about my tri race as the Sun Run was not a competitive event for me. I did a 1:02 10k which is what I expected after pushing it the day before.
I started racing triathlons in 2009 thanks to my equally as crazy (if not more) hubby. I had a strong swimming background so I decided to see if could complete a triathlon. I originally wanted to try one but once I completed my first, I wanted to do more. It was a lot of fun and definitely physically challenging as I was not a rider or a runner. I ended up doing 5 triathlons that year and haven't stopped since (except for the 9 month baby break of course).
2014 DELTA TRIATHLON (Sprint Distance)
1:34.46 - Amazing race, I set a new PB and planning to destroy that time again next year!!
(2015 goal: Sub 1:30)........or maybe try an olympic distance race (double the distance).
Swim 600m - Slow and Steady
I wanted to save all of my energy and strength for the bike and run leg of the race so I was going at a medium hard pace. I did a 12min 34 sec 600m which is actually pretty slow for me, I ended up drafting behind a guy (good news) but he was at a slower pace (bad news). It would have been a waste of energy to pass him and pull away so I just stayed on his tail.
Bike 20km - Best bike split ever
T1 was pretty good, had to re-do my ponytail twice to fit my helmet but was out of there in 2 minutes. It was 2 10k loops, the first loop was cold but felt good. My legs felt great and I tackled 2 hills in a row with no struggle. Second loop was still a bit cold but felt good, struggled up the last hill but I booked the last 5km to blast it on the run. I ended up doing about a 51 minute 20km bike.
Run - Amazing and Painful
T2 was quick, I just wanted to finish the last leg and for all of it to be over! Helmet off, bike shoes off, run shoes and sunglasses on, and off I go. The first km was pretty much goofy legs and took me a bit to push through that feeling. Once I hit the 2 and 3k mark, I was solid. I could feel my body starting to anticipate the end of the race so I started to feel the previous bike ride, my quads and calves were definitely on fire. I pushed through and got to the finish line with a 29 minute 5k (pretty damn painful but good for swimming more than half a kilometer and biking 20k with headwind immediately beforehand).
Overall I was happy with my race, final finish time and how I felt throughout. I didn't check my watch too often during the race but I checked at my last 1km of the run and saw I was way ahead of my goal time. That gave me a sudden rush of energy and I sprinted the last leg. Very good race and a happy 29th birthday to me!! :)
My next triathlon race will be the Point Grey Triathlon in July....ish? We'll see how I do!!
Cheers,
<3
Maria
Tuesday, 29 April 2014
Monday, 21 April 2014
Juice It Up!!
I absolutely love juices and smoothies and it is one of the many things that helped me get back to my pre baby weight. It's a quick and delicious way to get in your daily dose of fruits and vegetables. They are very rich in fiber and perfect if you're not a big fan of veggies. They work wonders as a natural detox and does an amazing job of cleansing your system. It's also a great way to sneak veggies in your children's diet, my little one loves them!
You can pretty much throw anything in a smoothie and it's really easy to get creative with them.
I have 4 main components in all of my smoothies:
1.) 3 veggies
2.) 3 fruits
3.) A liquid base (I often use fresh squeezed orange juice, seen below)
4.) Protein powder (my family swears by Vega) or super seeds (hemp, chia, flax)
My Smoothie/Juice essentials:
1.) A good blender - I use a large blender for multiple servings and my Magic Bullet for single servings (also great for on-the-go as I literally blend and go).
2.) Plastic tumblers with straws - if you need to take your smoothie on the go, a plastic tumbler with a lid and straw is very handy (seen in pictures below).
3.) Hand juicer - a simple hand juicer is sufficient for my smoothies as I only use it to juice a couple of oranges and lemons. The one I use is the OXO brand citrus juicer (seen above) which I bought from Kitchen Therapy. It's super handy as it has 2 sizes of juicers (thingy in the middle is reversible) and has a strainer to catch the seeds and pulp. I would then take all the pulp and add it in the blender (extra fiber!!)
4.) Stainless steel straws - I just recently discovered these and they are amazeballs (seen in photos above and below). I drink smoothies daily and these are very eco-friendly compared to using disposable straws. These were also purchased from Kitchen Therapy, it's a 4 pack and it came with a cleaning brush.
Below are my daily faves!! (I apologize in advance for the lack of creativity in the names)
Note: I don't use exact measurements for the ingredients so feel free to put as much or as little of everything, depending on the consistency you want and the number of servings. I also use organic and vegan ingredients.
1.) GREEN
Veg: Spinach, cucumber, parsley, ginger, celery
Fruit: Apple, banana, lemon, shredded coconut
Base: Fresh squeezed orange juice or green tea
Seed: Ground flaxseed or hemp hearts
The recipes I use are quite simple and common. If you are a busy person and always on the go, these take me less than 10 minute to put together. I also like to experiment with tropical fruits or whatever fruits are in season (mangoes, dragon fruit, pineapple, pears, etc.). Whatever tickles your fancy, throw it in the blender!!
Enjoy and Happy Juicing!!
<3 Maria
You can pretty much throw anything in a smoothie and it's really easy to get creative with them.
I have 4 main components in all of my smoothies:
1.) 3 veggies
2.) 3 fruits
3.) A liquid base (I often use fresh squeezed orange juice, seen below)
4.) Protein powder (my family swears by Vega) or super seeds (hemp, chia, flax)
 |
| Plant based goodness. Been using this for 3 years and we are hooked!! |
 |
| Fresh squeezed, simply amazeballs. |
My Smoothie/Juice essentials:
1.) A good blender - I use a large blender for multiple servings and my Magic Bullet for single servings (also great for on-the-go as I literally blend and go).
2.) Plastic tumblers with straws - if you need to take your smoothie on the go, a plastic tumbler with a lid and straw is very handy (seen in pictures below).
3.) Hand juicer - a simple hand juicer is sufficient for my smoothies as I only use it to juice a couple of oranges and lemons. The one I use is the OXO brand citrus juicer (seen above) which I bought from Kitchen Therapy. It's super handy as it has 2 sizes of juicers (thingy in the middle is reversible) and has a strainer to catch the seeds and pulp. I would then take all the pulp and add it in the blender (extra fiber!!)
4.) Stainless steel straws - I just recently discovered these and they are amazeballs (seen in photos above and below). I drink smoothies daily and these are very eco-friendly compared to using disposable straws. These were also purchased from Kitchen Therapy, it's a 4 pack and it came with a cleaning brush.
Below are my daily faves!! (I apologize in advance for the lack of creativity in the names)
Note: I don't use exact measurements for the ingredients so feel free to put as much or as little of everything, depending on the consistency you want and the number of servings. I also use organic and vegan ingredients.
1.) GREEN
Veg: Spinach, cucumber, parsley, ginger, celery
Fruit: Apple, banana, lemon, shredded coconut
Base: Fresh squeezed orange juice or green tea
Seed: Ground flaxseed or hemp hearts
2.) TUTTI FRUITY
Veg: Spinach, cucumber, parsley
Fruit: Banana, mango, lemon, strawberries, blueberries, raspberries, blackberries
Base: Fresh squeezed orange juice, pineapple juice or almond milk
Seed: Chia seeds
Powder: Vega in Chocolate flavor (half the scoop)
3.) SALAD IN A CUP
Veg: Spinach, kale, cucumber, parsley, ginger, carrot, celery
Fruit: Banana (mostly to mask the flavours of the veggies)
Seed: Ground flaxseed or hemp hearts
Base: Green tea or squeezed lemon juice
Powder: Vega in Chocolate flavor (half the scoop)
The recipes I use are quite simple and common. If you are a busy person and always on the go, these take me less than 10 minute to put together. I also like to experiment with tropical fruits or whatever fruits are in season (mangoes, dragon fruit, pineapple, pears, etc.). Whatever tickles your fancy, throw it in the blender!!
Enjoy and Happy Juicing!!
<3 Maria
Wednesday, 16 April 2014
Eat Your Veggies!! - Wifey's Top 5 Favourite Salads
Salad......what comes to mind? Greens in a bowl with dressing. BORING!!!
Salad is a healthy side dish to have with your main meals and a great way to get your veggies in for the day. I absolutely love salad and I often have it with every meal, yes even breakfast. However, it doesn't always have to be just greens and dressing, it doesn't even have to be vegetables! Spring is here which means farmer's markets are in abundance of beautiful, seasonal fresh fruits and veggies. It doesn't take a lot of time or effort to put together a salad and once you make it often enough, it's easy to get creative.
I absolutely LOVE salads and I usually make different variations with fruit and proteins. But here are my 5 personal faves that are quick, simple, healthy, and yummy!! I also make my own healthy dressings :) Enjoy!!
1.) Breakfast Fruit Salad
Mangoes, bananas, berries, ground flaxseed, shredded coconut (I usually use fruit that are in season).
Dressing: Plain greek yogurt with ground cinnamon
2.) Chick Pea
Chick peas, kale, red bell peppers, red onions, celery salt.
Dressing: Balsamic vinegar and olive oil
3.) Tabouleh (Wifey's version)
Couscous, parsley, tomatoes, tossed in a bit of lemon juice.
4.) Quinoa Salad (this one is my go-to if I have leftover meat)
Quinoa, edamame beans, avocados, leftover meat (salad in photo has leftover wild salmon), snap peas, cucumber, green onion, fresh dill.
Dressing: Sundried tomato or roasted red pepper with olive oil and lemon juice (this is where my magic bullet comes in handy)
5.) Cabbage Salad
Red and green cabbage, carrots, grape tomatoes, green onion, fresh parsley, cucumber, apples. I usually add a hard boiled egg to the mix for some protein. (Photo below: I added some spaghetti squash instead of apples).
Dressing: Sesame dressing (sesame oil, soy sauce, rice vinegar)
Salad is a healthy side dish to have with your main meals and a great way to get your veggies in for the day. I absolutely love salad and I often have it with every meal, yes even breakfast. However, it doesn't always have to be just greens and dressing, it doesn't even have to be vegetables! Spring is here which means farmer's markets are in abundance of beautiful, seasonal fresh fruits and veggies. It doesn't take a lot of time or effort to put together a salad and once you make it often enough, it's easy to get creative.
I absolutely LOVE salads and I usually make different variations with fruit and proteins. But here are my 5 personal faves that are quick, simple, healthy, and yummy!! I also make my own healthy dressings :) Enjoy!!
1.) Breakfast Fruit Salad
Mangoes, bananas, berries, ground flaxseed, shredded coconut (I usually use fruit that are in season).
Dressing: Plain greek yogurt with ground cinnamon
2.) Chick Pea
Chick peas, kale, red bell peppers, red onions, celery salt.
Dressing: Balsamic vinegar and olive oil
3.) Tabouleh (Wifey's version)
Couscous, parsley, tomatoes, tossed in a bit of lemon juice.
4.) Quinoa Salad (this one is my go-to if I have leftover meat)
Quinoa, edamame beans, avocados, leftover meat (salad in photo has leftover wild salmon), snap peas, cucumber, green onion, fresh dill.
Dressing: Sundried tomato or roasted red pepper with olive oil and lemon juice (this is where my magic bullet comes in handy)
5.) Cabbage Salad
Red and green cabbage, carrots, grape tomatoes, green onion, fresh parsley, cucumber, apples. I usually add a hard boiled egg to the mix for some protein. (Photo below: I added some spaghetti squash instead of apples).
Dressing: Sesame dressing (sesame oil, soy sauce, rice vinegar)
Sunday, 13 April 2014
10 Things Jonathan Taught Me
Many say that parenting is all about what you teach your child, although I think most of the time, your kids do most of the teaching. My 2 year old has taught us millions of things in the past 2 years and this blog will go on forever if I list every single one so below are my top 10!!
Enjoy and if you're a parent, you can relate :)
1.) Sleep is not a luxury, it's a God given miracle.
We are no longer in control of our own sleep patterns, he is. But nothing beats the feeling of watching my child sleep peacefully, melts my heart every time, no matter how tired I am.
2.) Breastfeeding has given me a whole new appreciation for cows.
Having a baby suck on your boob for 45 minutes every 2-3 hours for half a year is very draining, literally. Pair that with using a breast pump, I definitely felt like a dairy cow. It was exhausting and I had sore nipples for months. (Lovely, I know.)
3.) Purse shopping.
Having a child has given me an excuse to buy new purses, specifically large ones. Need room for those diapers and toys!!
4.) Multi-tasking.
I shit you not, there were certain days when I would be breastfeeding, cooking, and talking on the phone, all at the same time. Proud mommy moment.
5.) Baby wipes are freaking amazing.
Not just for wiping poopy bums, they get anything off of everything. Puke on the couch? No problem!! Baby wipe that shiznat!!
6.) Privacy in the bathroom.
BAHAHAHAHAHAHAHAHAHA!!!!
7.) His smile and cuddles just makes everything 200% better.
No matter how crappy my day is, Jonathan always has a way of reminding me not to sweat the small stuff.
8.) Kids songs.
The hubby and I have memorized all the words to every kid song known to man.
9.) Toddlers have a sick sense of humour.
Jonathan seems to find it hilarious every time I'm angry or frustrated. He also finds it funny to make a mess AFTER I clean up and look at me straight in the eye as he is doing this.
And lastly, the most important lesson Jonathan has taught me..............
10.) Patience.
From day 1 until they are out of the house, I will be mastering this skill.
Enjoy and if you're a parent, you can relate :)
1.) Sleep is not a luxury, it's a God given miracle.
We are no longer in control of our own sleep patterns, he is. But nothing beats the feeling of watching my child sleep peacefully, melts my heart every time, no matter how tired I am.
2.) Breastfeeding has given me a whole new appreciation for cows.
Having a baby suck on your boob for 45 minutes every 2-3 hours for half a year is very draining, literally. Pair that with using a breast pump, I definitely felt like a dairy cow. It was exhausting and I had sore nipples for months. (Lovely, I know.)
3.) Purse shopping.
Having a child has given me an excuse to buy new purses, specifically large ones. Need room for those diapers and toys!!
4.) Multi-tasking.
I shit you not, there were certain days when I would be breastfeeding, cooking, and talking on the phone, all at the same time. Proud mommy moment.
5.) Baby wipes are freaking amazing.
Not just for wiping poopy bums, they get anything off of everything. Puke on the couch? No problem!! Baby wipe that shiznat!!
6.) Privacy in the bathroom.
BAHAHAHAHAHAHAHAHAHA!!!!
7.) His smile and cuddles just makes everything 200% better.
No matter how crappy my day is, Jonathan always has a way of reminding me not to sweat the small stuff.
8.) Kids songs.
The hubby and I have memorized all the words to every kid song known to man.
9.) Toddlers have a sick sense of humour.
Jonathan seems to find it hilarious every time I'm angry or frustrated. He also finds it funny to make a mess AFTER I clean up and look at me straight in the eye as he is doing this.
And lastly, the most important lesson Jonathan has taught me..............
10.) Patience.
From day 1 until they are out of the house, I will be mastering this skill.
LOVE THIS LITTLE MAN TO BITS!!!
Saturday, 5 April 2014
Wifey's Top 3 Fave Workouts
Good evening my fellow gym rats!! Yes, evening again. For some reason, getting ready for bed wakes me up so what better time to blog! I also find I am more productive and creative late at night.
SO!! If you follow my Instagram page, you probably saw the sneak peak for this blog. Well here it is....Wifey's Top 3 Fave Workouts. Again, simple and great if you're a gym rat on the go.
Hubby and I love to play around with new workouts, however, if I am either pressed for time or stuck on what to do on a certain day, these are my go-to's.
1.) UPPER/ARMS & CORE
- 3km easy run for warm up
- Bench press (3-4 sets at a light weight 85 lbs, 6-8 reps)
- TRX rows, push ups (10-12 reps, 4-6 sets)
- TRX planks and knee tucks (10-12 reps, 4-6 sets)
- 15 min of battle ropes (painful and fun!!)
**1-2 min rest in between all sets, I take longer if I am lifting heavy**
2.) LEG
- 3km easy run for warm up
- Stairs 3-4 sets
- Squat, push up, bent over row set (4 sets)
- 10-12 front squat with a 40lb barbell
- 10-12 push ups
- 10-12 bent over rows with a 70lb barbell
3.) FULL BODY/CARDIO
- 1500m swim workout (freestyle)
- 200m warm up (easy pace)
- 100m x 3 (kick, pull, full stroke - medium to hard pace). Do this set 4 times for 1200m total
- 100m cool down (any stroke)
Cue shameless plug........
All of the workouts (except the swim workout, that one is obviously mine haha) are all hubby inspired so check out his Facebook and Instagram page for his amazing and very useful tips on how to do any of the above exercises and different variations of them :)
Instagram: @rlconditioning
Facebook: Marc Locquiao - Redline Conditioning
Twitter: @rlconditioning
Enjoy and happy lifting!!
<3 Maria
Instagram: @wifey604
Twitter: @wifey604vancity
SO!! If you follow my Instagram page, you probably saw the sneak peak for this blog. Well here it is....Wifey's Top 3 Fave Workouts. Again, simple and great if you're a gym rat on the go.
Hubby and I love to play around with new workouts, however, if I am either pressed for time or stuck on what to do on a certain day, these are my go-to's.
1.) UPPER/ARMS & CORE
- 3km easy run for warm up
- Bench press (3-4 sets at a light weight 85 lbs, 6-8 reps)
- TRX rows, push ups (10-12 reps, 4-6 sets)
- TRX planks and knee tucks (10-12 reps, 4-6 sets)
- 15 min of battle ropes (painful and fun!!)
**1-2 min rest in between all sets, I take longer if I am lifting heavy**
2.) LEG
- 3km easy run for warm up
- Stairs 3-4 sets
- Squat, push up, bent over row set (4 sets)
- 10-12 front squat with a 40lb barbell
- 10-12 push ups
- 10-12 bent over rows with a 70lb barbell
3.) FULL BODY/CARDIO
- 1500m swim workout (freestyle)
- 200m warm up (easy pace)
- 100m x 3 (kick, pull, full stroke - medium to hard pace). Do this set 4 times for 1200m total
- 100m cool down (any stroke)
Cue shameless plug........
All of the workouts (except the swim workout, that one is obviously mine haha) are all hubby inspired so check out his Facebook and Instagram page for his amazing and very useful tips on how to do any of the above exercises and different variations of them :)
Instagram: @rlconditioning
Facebook: Marc Locquiao - Redline Conditioning
Twitter: @rlconditioning
Enjoy and happy lifting!!
<3 Maria
Instagram: @wifey604
Twitter: @wifey604vancity
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