20 minute bike workout
1.5 minutes off, 1 minute sprints

Deadlifts
10 x  133lbs
10 x 160lbs

Cleans
10 x 133lbs
10 X 150lbs

Squats
10 x 155lbs
10 x 170lbs
10 x 195lbs

Overhead Med Ball Throws
100 x 12lbs

Squat Med Ball Throws
100 x 12lbs

Various plyometric drills

A wonderful wake-up complete with tea, toast&peanut butter/crab apple jelly, and a brisk walk to the gym.

• 3-3-3 warm up
• 12 - 3k weight turns
• 5 - 3k throws
• 5 - 2k throws
• 5 - 3k throws
• 5 - 2k throws
• 8 - 16lb weight throws
• 5x10 bench press @ 55lbs
• 5x10 flies @ 10lbs
• 5x10 lat pull downs @ 70lbs
• 5x12 twisted sit ups

Then it was another brisk walk back home to change since the track team doesn’t have their lockers in the athletes room yet.

Class until 3pm then another practice at 4 :)

And better than ever. So much exciting news to share with you all.

I’m still running and skating and there will be more snowboarding this year but one exciting thing has happened.

I made my university’s track and field team. I’m still going to be hurdling at the 60m distance as we only have an indoor season and my coach is transforming me into a hammer and weight thrower!

Anyway, now that base training is over, we started hell week. The first brutal week of true training. That means tonight is my last night to stay up late and sleep in. Starting Wednesdays, it’s back to my usual 5:00-5:30am wake up depending whether or not I want to get a quick run in before my morning practice and workout which start at 6:00am. Classes, then practice and workout at 4:00pm. Everyday until the end of the season.

Here was my workout today

• 5-5-5 warm up
• 12 - 16lb weight turns
• 5- 3k hammer throws
• 5- 2k hammer throws
• 5- 3k hammer throws
• 5- 2k hammer throws
• 12 - 16lb weight throws
• 5x10 bench press @ 75lb
• 5x10 seated row @ 35lb 
• 5x10 inclined sit and twist @ 15lb
• 5x10 pec flies @ 10lb

My brother and I swam laps while we were at the beach yesterday and now both our arms are killing us.

I skipped body weight workouts today and just went for a run, however my brother helped a friend move…

He’s passed out with ice right now lol

this is my water bottle.

the weird thing is, I’m actually not the biggest fan of dessert

If a dog can do it, you can do it.

Water; it’s all you’ll ever need.

carlzinwonderland:

healthy afternoon snack whilst I’m at work…15 grapes and 10 strawberries… looks like I have loads though doesn’t it?! Yay for fruit and healthy things :)

yum!

15km run
20km bike
Moksha Yoga
BodyRock Workout 

I go to a Moksha Yoga studio here in London and I’d like to share the benefits of committing yourself to a yoga practice.

Overall:

• increased flexibility
• better balance
• increased fitness
• focus
• breath awareness
• less water retention

Health: 

• depression (melatonin is released)
• insomnia    (melatonin is released)
• stress reduction
• arthritis
• back/knee pain
• poor digestion and constipation
• headaches
• pregnancy
• posture
• scoliosis 

I challenge you to do a full 7 days of hot yoga (or non heated yoga). It can be any type that you’d like to do but try the hot yoga at least twice.

Stay hydrated!

xxJess

thegirlinmidair:

I will never cease to be amazed by this video. It gets me every time.

commit-to-fitness:

Was rewarded with drink recipes from Nike Training Club app. Thought I’d share with y’all :)

Toronto Marathon this weekend. I’ve scrapped my Boston goal as I won’t have time with school so I’ve decided to just go with a sub 3:50 and to just enjoy the experience. I haven’t decided where I want to go with my running yet. I want to go into ultra but at the same time I’d love to stick with the marathons.

Also, as of Monday, I will be doing hot yoga at least 4 times a week. It’s something I’ve wanted to get back into quite a bit.

Since I’ve been back home, my body is going back to normal. 

I have written down some posts for the week and am excited to share with all of you!

xxJess 

And by home, I mean back in good ole’ Ontario on my farm.
I can eat fresh produce, fresh eggs, bagged milk, and get back to work and live my extremely busy and healthy summer months.

Also, just the fact I’ll have food because I don’t have any groceries and have eaten out (healthily, mind you)

Practice yoga.
Egos aside, just have fun!
Don’t judge meat eaters.
Don’t judge non meat eaters.
Wear Lululemon to work.
Ride your bike to yoga.
Wear a helmet.
Practice yoga on all religious holidays.
Keep your friends close to you.
Make a new friend.
Keep a friend.
Forgive a friend.
Call your parents.
Accept others differences…no one is like you, that’s a good thing.
Put yourself in an uncomfortable position off the mat.
Lay in the grass.
Advance yoga is about being aware of your body. Not what the person is doing next to you.
Go to a farmer’s market at least once a week.
Drink local beer.
Eat local cheese.
Know where the steak you are eating is raised.
Practice yoga outside whenever you can.
Have a picnic under a tree.
Send thank you cards not texts.
Leave your cell phone at home for an entire weekend.
Be chariable.
Love the body you’re in.
Be content with less.
Plant a garden.
Get a pedicure once a month.
Drink coffee because you love it, not because you NEEEEED it.
Know what you’re afraid of and take steps to change that relationship.
Laugh more.  (both alone & in front of others.)
Look at the sky from under a tree.
Be the first to dance at a party.
Embrace your uniqueness.  There will NEVER be another you in the entire lifetime of this universe.
Get a tattoo.
Go for a walk in a new neighbourhood.
Hug someone everyday.
Kiss someone everyday.
Switch the side of the bed you sleep on.
Start everyday with a glass of lemon water.
Floss.
Cover your fridge with pictures of people you love.
Have a tea ritual before you go to bed.
Take a road trip with friends.
Make an awesome playlists.
Practice yoga with music.
Take a Restorative Yoga class every week.
Introduce yourself to your neighbours.
Walk around your house naked.
Own/wear sexy underwear.
Join Autoshare.
Run outside.
Do somethings that scare you everyday.
Fart. It’s natural. But say excuse me!
Drink coconut water instead of Gatorade.
Drink Champagne.
Have a dinner party with all your friends.
Roll out your yoga mat in a different spot every day.
Introduce yourself to the person beside you in yoga.
Soak your beans and rice over night, your tummy will thank you and your waist line will shrink.
Walk on grass or in your garden for an hour a day.
Clean your apartment.
Donate clothing you have not worn in 12 months.
Travel to different countries.
Get your portrait down by a professional photographer once in your life. You look marvelous!
Hit the snooze button!
Sleep in once and awhile.
Inhale
Exhale
Always come back to your breath.
Dance your ass off!
Ride Roller Coasters.
Meditate
Before you speak ask yourself…Is it useful?…Necessary?…Kind?
Wait tables once in your life as a job.
Tip big.
Hold the door open for someone.
Offer your seat on the bus to someone.
Teach someone something.
Be good at a couple of things instead of okay at a lot.
Eat dinner every night with your good china.
Bake someone a birthday cake.
Take you dog for a lot of walks, if you don’t have one take your friend’s dog for a walk.
Speak up for what you believe in.
Buy the chocolate covered almonds from the kid raising money for his soccer team.
Cheer people on at a marathon.
Be passionate.
Be a leader.
Be part of a team.
Have a water gun fight on a hot day.
Be open to change…embrace it…you have no choice.
Take an epson salt bath.
Go out there and do things…Do it now…DO IT NOW.
Write down your short and long-term GOALS four times a year. Two personal, two business and two health goals for the next 1, 5 and 10 years. Goal setting triggers your subconscious computer. Thanks Lululemon!
Live in a clean home, free from clutter.
Learn something new…take a class.
Donate your time or money to a local charity once a month.
Practice yoga…did I say that already?