Hot dog blog!ūüźē‚̧

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20160921_112553.jpgOkay, so I had to laugh this morning when I realized I missed posting a blog this week. ¬†Let me update my loyal blog followers on my recent life changes…..We are now the very proud owners of an 11 week old American Cocker Spaniel puppy! ¬†Yay! ¬†We are loving him and our new puppydome, but it has brought back all the memories of when my girls were babies and toddlers!

I have realized that having a puppy is very similar to having a baby. They sleep and play, and poop and pee a lot, but they are also like those toddlers who get into EVERYTHING and ANYTHING they can. ¬†They love to explore and are so curious about new things. ¬†The one change is the chewing and teething behaviours. ¬†Unlike human babies, puppies seem to think that any part of you, your clothing, the house, the yard, etc., etc., is their personal teething toy! ¬†Man and are their teeth sharp! Yowzers! ¬†They are like needles! ¬†So, that being said, we have quite an array of “redirection toys” kicking around everywhere to distract him with. These do work, but persistence, perseverance and patience are key.img_20160925_203534.jpg Continue reading

Rut’s wrong with me?! ūüė£

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20160902_102910.jpgThis summer was a tough one for me as I found myself in that dreaded “runners rut“. ¬†It was a tough one I’ll tell ya!

I was having such a hard time with my runs, and, the problem was I wasn’t doing anything different! ¬†I was running the same amount and the same pace as always, but man was I struggling! ¬†It was so frustrating to me as not only was I exhausted after a short run, but my body was aching and I was feeling old! ¬†NOooooooooo!¬† I had not only plateaued in my running, I had started to regress! This really took a toll on me, so I really needed to figure out what to do and how to get back on track as it was really starting to get me down.

Now, who knows maybe it was the heat of the summer and the fact that most days it was over 25 degrees Celcius when I went out.  Maybe it was the thick, humid air?  Who knows! Whatever it was I needed to take control and get back on track.

So, I analyzed my runs and decided to come up with a plan.  What did I do you ask??? I decided to make a few temporary changes and hoped these would make the difference I needed.

Firstly, I cut back on the number of runs I was doing for a few weeks. ¬†Secondly, I decided I needed to not care at all about my pace and run a comfortable, slow speed. ¬†I also made sure that when I started out I started SLOWLY rather than my normal faster pace. ¬†I had to really focus on being slow and making sure that I was comfortable. ¬†The other thing I did was to change my routes a little and do shorter, flatter routes that wouldn’t challenge or tire me as much on those hot, humid summer days. The last change I made was to ¬†cross-train on those in-between days (see my other blogs about great cross-training ideas!!). ¬†Cross-training, as you all should know by now, is so very important to any exercise program you are doing.

20160902_102537.jpgThe verdict????? After 2 weeks of doing this I feel I AM BACK!!!  I did what I needed to do and I was able to beat the rut I was in and have had 2 1/2 solid weeks (so far) of good running!

What did I learn from this? ¬†I learned that anyone can go through a rut no matter what sport you are in; running,dance, soccer, cycling, even going to the gym! ¬†We all seem to get to a point where we are not progressing in our workouts, or worse yet, we feel as though we can’t keep up to even our regular work-outs! ¬†It’s so frustrating and discourages the best of us!

I hope that what you have learned from this post is that if you are going through that dreaded rut, just take a moment, figure out what steps you can do to taper back for a period of time, and CROSS TRAIN!!!¬† ¬†This will help to not only regenerate you, but help you get back that “runners high” or whatever phrase it is your activity of choice uses!!

There you go, your Simply Susan motivational tip of the day! ūüėÜ

Keep happy and keep active! ¬†You’ll be glad you did!

 

Yowza, what is that smell???!!!ūüė®

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2016-08-24-14.50.25.jpg.jpegNow, no one likes exercising around someone who stinks, but it’s sometimes unavoidable. ¬†Now I exercise a lot, and therefore sweat a lot. ¬†So, here are some tips to keep that nasty stench at bay!ūüėÜ

First off, if vinegar and baking soda aren’t already a staple for your cleaning and laundry needs, you need to make them one. ¬†Vinegar and baking soda have so many uses that I always have them accessible for all my cleaning, ¬†disinfecting, and deodorizing needs.

Your workout clothes get sweat soaked, and therefore can get both mildewy and can grow bacteria.  I know, GROSS!  So, what you need to do is to soak them every once in a while in a vinegar and water mix.  I use about a 1:4 ratio of vinegar to water. I also add a 1/4 cup of Baking Soda in here. I suggest soaking for at least a few hours, but overnight is even better!  Then, launder in cold water.  The vinegar and baking soda will kill off all that nasty bacteria which causes that smell!

Always wash your workout clothes in cold water, then hang to dry.  Putting them in the dryer is not good for the fabric.

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Secondly, if you are a trail runner ¬† like myself, my shoes get quite muddy after a run. ¬†I prefer to just rinse them in cold water using a fairly stiff plastic brush to scrub away the dirt. ¬†After this, squeeze out as much water as you can and leave them out to air dry. ¬†Again, never put them in the dryer or the shoes will deteriorate, ¬†and lose their integrity. ¬†That’s right, running shoes have tons of integrity! ‚ėļ

2016-08-24-14.52.13.jpg.jpegAnother way you can wash your running shoes and hats is to put them in the dishwasher in the top section.  This may not get into the ground in dirt, but when the cycle is done you could give those areas a  light brush.  Again here, take them out before the hot air dry cycle, or leave it on a cool dry setting.

There you are my friends, your Simply Susan tip of the day! ūüėÜ

All Decked out!

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As you know, I love my running, but I also spend quite a bit of cross training as I truly believe that will make you better at any sport you do, and adds variety to your weekly exercise.  There are so many cross training options, but since I love the outdoors, one of my favourites is to do a workout on my backyard deck.

A fantastic workout outside, for 3 out of 4 seasons here in Canada, is skipping.

wpid-2015-11-08-17.49.22.png.pngSkipping is far more difficult than you think and it takes a while to get your rhythm.  It looks so easy, but trust me, it is very tiring!  It will get your heart rate up fast!

The plan here  is to break it up into a 20 minute workout, by mixing in some weights. Trust me,  just skipping will be hard!

First, start skipping and keep it up for 1 minute straight.   You will likely trip, so just restart regularly.   What I like to do is to keep count and start on one leg for, say 30 counts, then do the same on the other leg.

Once you have completed your 1 min., take a 30 sec. break.

wpid-2015-10-25-17.06.37.jpg.jpegNext, pick up your bands or weights and do 15 bicep curls on each arm.  The advantage to using bands is that you have resistance the entire way up and down so you are working your muscles the whole time.

Skip again for 1 minute. Rest for 30 seconds.

wpid-2015-10-25-17.09.38.jpg.jpegGrab your band/weights and work your triceps.  Step on the band and extend it behind your head. Pull up so your arm is straight, and close to your head. If you’re using a weight hold it above head, arm straight, and bend  arm down (reverse of band).  Do 15 on each arm.

Skip again for 1 minute.  Rest for 30 seconds.

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Superman. Lie face down extending arms and legs. Lift both arms and legs up holding neck level. Hold for 30 seconds. Then rotate, holding right arm and  left leg up for 3 counts, then repeat with left arm and right leg. Do these for 1 minute.

Repeat all 1 time!

You are done! Fun eh? 😆🍁  Now this is just one idea.  There are countless options you could do on your own deck!  Be creative and try one today.  If you need any more suggestions just comment below and I`ll help you out!

Your Simply Susan exercise motivation tip for the day!😆

The Spatula! Hot, Sexy, and ohh sooo Useful!!!ūüėÜ

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And now for something completely different in my fit2borganized blog……..

It has come to my attention that there is a very underused utensil in everyone’s kitchen that needs to get some attention……the SPATULA!!! ūüėÜ

This is one utensil that has so many uses, but from what I have seen isn’t given the attention it deserves.

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Personally, I like to have a few sizes and varieties on hand. It is definitely my most favourite and most utilized kitchen utensil, but only by me ( in my household of 4!!)

I will grab it to cook with (heat resistant one) & use it for scraping, scrambling, stirring, flipping, mixing, among a billion other things!

I always use it for scraping the last bit of batter, sauce, topping, and whatever it is you are making. My family doesn’t do this and I hate cleaning a bowl and seeing so much stuff left behind! Pet peeve for¬†sure!

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One use people don’t seem to bother with using it to clean out your peanut butter jar (or any jar for that matter, mayo, ketchup, jam)!! You can get a whole other sandwich from the jar just by using a spatula. It seems that most people can’t be bothered and just use their knife and leave it at that! Nooooooooo! ! Get out that spatula instead and use this to make your sandwich and use every last but in that jar.

Now, ¬†I got this awesome tip from my dad….he uses it for cleaning by putting a cloth over the end! It is the perfect skinny width to get into those tiny, skinny places. It works perfectly to get into those crevasses and cracks!

I strongly encourage you all to invest in a few varieties of spatulas and start using them regularly today! They really are the best, most useful, easy-to-clean, underused utensil!

Your Simply Susan useful tip of the day! ūüėÜ

 

Weight what?!?!ūüėÉ

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2016-05-15-15.39.07.jpg.jpegI have collected a number of pieces of exercise equipment over the years. ¬†I 2016-05-15-15.40.16.jpg.jpeg¬†rotate them to keep my workouts interesting. ¬†It is also important to rotate through different exercises so your body doesn’t plateau.

I own 2 pieces of large cardio equipment that I use on my cross-training days. ¬†These have served me very well over the years and are both good pieces. ¬†I don’t use them all the time, but they are always there so I can use them in a pinch on those days I can’t get outside where I really love to exercise.

  • I own a few pairs of dumbbell weights. ¬†I use these for both upper and lower body exercises.

moldiv_1463342902007.jpgI have a 10 pound medicine ball, and a 15 pound kettle bell  that you can do many different exercises with.  There are so many different exercise to do with these, and they are great way to mix weight training up!

Another good, inexpensive item to buy is a skipping rope. ¬†You can get a good, intense cardio workout with a skipping rope and a hard surface to skip on. ¬†Put on your favourite show, or music and start skipping. ¬†It’s quite tiring, so do intervals and pick up those weights or do some push-ups.

A good investment is to buy some exercise bands for stretching and strength training.  They are excellent because they work all your muscles by both the pulling up and the letting down.

moldiv_1463342821922.jpgLastly, there are tons of things you can use a large exercise ball for:  Ab crunches, back extensions, use it to do your weights and work your core as well.

That is what I own, and I value each piece.  I vary my workouts and am always learning new exercises to use these pieces for.  There are so many great websites and blogs out there for new great ideas.

Go out today and pick up a few things!

You’ll be glad you did!

Your Simply Susan tip of the day! ūüôā

 

 

Natural LoveūüćĀūüćÉūüćĀūüĆ≥‚̧

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Have I ever told any of you just how much I love trail running?  To be out there with nature is one of my favourite things in the world to do.  I am also so fortunate to be blessed to live in a country where we get 4 different seasons and the incredible beauty that comes along with this!

2015-05-20_19.45.38Getting out there in the spring and watching the snow melt, and the trees budding their fresh leaves.  Seeing the trilliums bloom and bring the forest floor to life makes me smile.  Feeling the warm wind and the sun on your face.  Spring runs are gorgeous and invigorating.

wpid-wp-1445804446685.jpegThen there is summer, oh the warm and hot summer days on the trail.  The trail looks stunningly beautiful with all the different greens of the deciduous and coniferous trees, and all the various bushes and ground cover!  Beautiful!  You are forced to take more breaks, which is fine, because the heat can exhaust you!  Luckily the trails are in the forest, so you are likely to be cooler here in the shade  than doing a road run.

Then we have the beauty of the fall.  Sometimes the scenery is sowpid-wp-1445804840086.jpeg breath-taking that I find myself making lots of picture-taking stops! Fine with me!  Life is too short to not stop and admire the beauty in nature!   In the fall, it is the time of year when the trees are all changing into their fall colours, and if you are blessed to live in an environment where this happens every year you are very fortunate!    I just love the smell of the fallen leaves and the much-awaited cooler air. Fall runs are spectacular!

2016-01-17-15.41.59.jpg.jpegThen we have winter trail runs. ¬†These are actually my most favourite which many people feel is very strange!! ¬†I love getting all bundled up in layers and getting out there on a cold winter’s day. ¬†The leafless trees¬†allow you to see the beautiful rolling hills covered in snow. ¬†The challenging trail takes you up and down those hills and you get warm with all that extra effort of running through snow and ice. I love the challenge!

I truly love my trail runs and even more-so because it is something I am blessed to be able to do with my loving husband!

Have I sparked interest in any of you to give trail running a try?
I sure hope so!

Your Simply Susan¬†fitness inspiration ¬†of the day!ūüėÜ