Guilt Free Friday: Oatmeal

Friday keeps sneaking up on me! Another week with no video unfortunately. Next week is my rest week here at training camp so I will have no excuses! I will have plenty of time to get a few quality posts out in the world. I’m sure you guys can all relate that sometimes life gets in the way! So, today I will be straying away from the theme of guilt free friday and focusing on my favourite meal of the day…breakfast! I am always so nosey when it comes to what other people eat for breakfast. It’s my go-to question when I meet other elite athletes. Here’s a bit of an insight to what I eat for anyone with a similar curiosity!

Oatmeal

I go to bed excited to eat my oatmeal in the morning. Coffee and oatmeal give me life! I make mine in a bowl using boiling water as opposed to in a pot which I find is too mushy. As of late, I’ve been using 1/3 cup oats and 1/4 cup frozen blueberries. I pour the boiling water over the berries to melt them a bit which turns my oats purple and makes me smile. I add honey for some sweetness, cinnamon to keep my tummy from growling an hour later and a splash of coconut milk for some creaminess. If I have a long workout that morning I’ll add a banana! And with that (and a big cup of coffee), I’m ready to take on the day! If you’re a calorie counter this meal is about 210 calories without the banana and 320 with!


What do you eat for breakfast? I’m dying to know!

HM

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Guilt Free Friday: Brussel Sprouts

I am in the middle of a training camp and this past week has been the hardest yet. I’m celebrating Friday by working out four times and paddling a total of 40km. Needless to say I didn’t have time to make a Guilt Free Friday video! To make up for it I’m celebrating one of my new favourite things, brussel sprouts.

These fabulous mini cabbages entered my life in the past month and I’ve never been happier. One of my go-to ways of eating these guys is to chop them in half, toss them in coconut oil, add some garlic and blackened seasoning and bake them at 400 for 20min. They make a great addition to chicken.

A new obsession is peeling the layers, tossing them in the same concoction as above and making brussel sprout chips! These are so crunchy and delicious. You can eat them as a snack or add them to a salad to jazz it up!

Sorry for the short post but my entire body hurts.

HM

Look Good – Feel Good: My Favourite Gym Clothes

This is a post I’ve been dying to make! I am a gym clothing snob, I’m very open about it. I have an addiction and no…I won’t stop. I could make an entire blog about sports bras, I love them so much. In fact, I imagine in the future there probably will be at least an entire post about sports bras. For now, I’ve broken it down to my favourite outfits for the types of workouts that I do the most often. I’m very loyal to certain brands for certain items. I own probably fifteen pairs of the same spandex shorts from under armour and the girls at my local lululemon know my name. When I find something that I love, I stock up!

The Gym – Weight Lifting

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Sports Bra – Lululemon – All Sport 3 Strap
Shorts – Lululemon – Speed Shorts
Tank – Lululemon – Cool Racerback Tank

Lets start from the top, I love this sports bra because it sucks you in and it has a higher cut in the front so you don’t have to worry about adjusting your cleavage all the time. It’s a great technical bra while also being cute with the multiple straps in the back! These shorts are my favourite gym shorts, I have them in six colours. They are a great length and very flattering. They’re breezy with the stitching in the back so I don’t overheat. The only con is they have built in undies which I sometimes find annoying. On to the tank, this is such a classic top. It’s light and breathable. It’s a no haste top, throw it on and you’re good to go! I have this top in a few colours and I love layering it under tshirts when I’m not working out. It’s versatile. Of all of the items above I would highly recommend the tank if you’re in the market for a new one!

Running

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Sports Bra – Nike – Nike Pro Classic Bra
Shorts – Lululemon- Go The Distance Short
Top – Lululemon- Swiftly Tech Short Sleeve Crew

This bra is simple and to the point. It doesn’t rub you the wrong way while you’re running and keeps the girls in check. It does really flatten you out which I personally don’t mind but to each their own! I love these shorts, they’re my half marathon shorts. They’re so light and have a bit of extra length which is good if you’re prone to chafing. They’re also reversible which is lovely because they’re easy to match! This top is another classic that most girls have. It’s soft and comfortable. It’s made of lulu’s magic anti stink fabric that doesn’t grow bacteria. Who doesn’t love that! Of my running outfit I would recommend the shorts!

Yoga

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Tank-Lululemon- Flow Y Tank
Pants- Lululemon – Align Pants
Shorts – Under Armour – 4″ Compression

This top is form fitting and has a built in bra so it’s perfect for a flow (hence the name) you won’t need to adjust it constantly so you can focus on your practice. It’s also a great layering tank. THESE PANTS ARE AMAZING. Find your nearest Lulu and just go touch them. They’re insanely soft. They are part of their “Naked” collection so the idea is you feel like you’re not wearing pants. They really follow you’re movement so you don’t need to pull them up all the time. These shorts are nice if you’re having a “bad ass” day because it perks up your booty. They’re compression shorts so they’re nice and thick so you don’t have to worry about them being see through during down-dog. Obviously of all the items above I recommend the pants, they’re amazing.

Canoeing (or any water sport)

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Sports Bra – Lululemon – All Sport Bra
Shorts – Under Armour – HeatGear
Tank – Lululemon – What the Sport Tank
Top – Swiftly Teach Long sleeve Crew

This is my all time favourite sports bra. If you need a new one please buy this one its the best. It sucks you in and the wide straps don’t dig into your shoulders at all. These are the shorts I mentioned before. They’re my favourite training shorts. I’m not even sure why. This tank top is so light and has great coverage. Lastly, I love layering this long sleeve over my tank tops in the morning when it’s a bit chilly! I would of course recommend the all sport bra our of these four items!


I hope you find this helpful if you’re in the market for new gym gear!

HM

Guilt Free Friday: Avocado Brownies

Yay it’s Friday! To make it even better… I made brownies this week!! These are so delicious and easy to make! I will be honest and say that they have a bit of a different flavour. On their own they taste a bit off but when paired with frozen yogurt they’re AMAZING. I highly recommend you make them, pair them with a bit of ice cream and try to trick the veggie haters in your life… they’ll never know!

I hope you give this recipe a try! Let me know if there are any comfort foods I should try to recreate with a guilt free friday spin!

HM

There’s No Tomorrow

One of the biggest problems I had as a healthy eater was the idea that I could do better tomorrow. If I slipped up and splurged early in the day I would think to myself, today is already ruined what’s the point of having a healthy dinner later on? I would find peace of mind in the fact that I could eat well “tomorrow”. When tomorrow came generally the cycle would start over.

There is no tomorrow. You have to take it meal by meal and snack by snack. Rome wasn’t built in a day, you’re going to slip up but the faster you learn to hit the reset button the better. Don’t take it day by day because that’s too big of a window to begin with, too much wiggle room. I’m at my healthiest and happiest with this mindset. I don’t wake up every morning thinking I’m not going to eat any chocolate today. I wake up thinking I’m going to do my best to make good choices in the kitchen. I don’t punish myself if I get ice cream. I enjoy myself, hit the reset button and I’m back to making good choices.

As soon as we stop punishing ourselves for indulging the sooner we can improve our relationship with food. There doesn’t need to be cravings or binging. If you fuel your body with the nutrients it’s truly craving the dangerous cravings won’t sneak up on you. Allow yourself your treats, don’t cut out food groups and try to stay a happy, healthy human…right now!

HM

Guilt Free Friday: Banana Pecan Waffles

TGIGFF! Thank goodness it’s guilt free friday! I’m so excited not only because the weekend is almost here but because I love this recipe! This is my go-to brunch recipe! It’s totally guilt free while being delicious. I actually prefer this waffle recipe over a more traditional waffle.

It’s sweet and has a nice maple flavour while getting some crunch from the pecans. I hope you give this recipe a try next time you’re craving waffles! I promise you won’t be disappointed.

HM

Staying True to Yourself

Staying true to yourself when trying to achieve a huge goal such as, the Olympics can be so difficult. The Olympics is the end goal for many athletes, it’s “the dream”. There have been thousands of Olympians and therefore thousands of different approaches to success. There is no formula for how to make an Olympian or world champion. If you get to the Olympics but haven’t stayed true to yourself have you really won?

The inspiration for my thoughts today came to me while I was listening to Finding Mastery  an amazing podcast about sports psychology. I fled my house here at training camp where I live with five other paddlers and went to the beach to zone out. In listening to this podcast I started to reflect on my upbringing in sport. I wasn’t raised by Olympians or star athletes. What I did have was in my opinion, more valuable. My parents were (and are) wildly supportive. They would have been cheering me on at pottery lessons if it meant I was happy and fulfilled. They put me and my brother in paddling not to make future Olympians but to keep us out of trouble in the summer. I was only four when I began my journey but at that point the journey was to catch frogs not medals.

My parents never miss a race, they follow me around the world  to cheer me on. On my home course I can only ever hear my Dad’s voice over the buzz of the crowd. They never forced me to train but they did hold me accountable. They knew if I wanted to succeed I needed to get up at 5:00am but they also knew that as a teenager I wouldn’t want to get up at 5:00am. They got me out of bed but wouldn’t fight it. However, at the dinner table I wasn’t a paddler, I was a person who paddled. It wasn’t my whole identity so we kept the paddling talk to a minimum after 5:00pm. There was never an obsession. As I get older this is more and more valuable. My ability to turn off my brain after practice and relax i owe completely to my parents. I know constantly reflecting on video and watching other athletes on their off time is a strategy of many champions. It’s not something I do and I don’t pretend to find it interesting. Does this make me less of an athlete? I seem to still be going fast without doing this and I’m way happier.

I have always been a great racer, I will have an infinite amount to write about that topic another time. For now, I’ll stay on the theme of staying true to me. I’m not the person on the start line with the laser focus. I am generally making jokes with fellow competitors or giggling to myself. I’m able to stay calm. In the tent during my warm up I’m hopping around chatting with people or even dancing. This works for me and I’ll be doing this at the Olympics if the time comes. If I’m acting like a robot on race day I wont be myself.

It’s so easy to get caught up in training camp drama but as I get older and more confident in who I am I’m finding it easier to stay authentic to myself. Sometimes that means leaving the house to do pointless stuff on the beach…

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I didn’t even realize how calm I was while I was doing this silly task until I was done. Find a way to bring everything back to your core values. Remember to stay true to yourself on the journey to YOUR Olympics, whatever that may be.

HM

Guilt Free Friday: Maple Cornbread

Happy guilt free Friday! This week my recipe is a bit naughtier than normal. I made maple cornbread muffins, they are refined sugar free which I love. They still have butter, milk and flour so they’re still super satisfying but you can feel better about having a few knowing there is not refined sugar! Cornbread is one of my favourite winter comfort foods so I was happy to find a guilt free version!

I hope you enjoy this recipe!

HM

Why Your Base Tan is Bullsh*t

I spend a lot of time in the sun, canoeing is a water sport. We race during the summer but seeing as we live in the great white north we migrate down south to train during the winter. This means I lather on the SPF a couple times a day before I hit the water, but I didn’t always. I love a good tan, I could lay in the sun all afternoon. I love the sun but it doesn’t love me back.

As a teen I always wanted to be tan. My dad is a redhead so I am pretty sensitive to the sun. I would lay in the sun all afternoon and nurse my sunburn all evening. I took comfort in the fact that my burn would turn into a golden tan. I didn’t stop to think about what a tan really is. It’s all sun damage. As I head into my 20’s I’m more aware of what sun damage really means. I stay out of the sun as much as possible and I spend a large amount of my morning applying sunscreen. I want to avoid premature aging and of course the always terrifying cancer. Most of my fellow athletes are aware of the dangers of the sun and have a well executed plan to avoid the harmful rays. It’s my friends who head to the sunny south for vacation each year that worry me.

The spring breakers who decide they need a base tan before they hit the beach are the people I’m worried about. Base tans are total bull. Using sun damage to prevent sun damage is like using a lighter to put out a fire. A base tan is when you roast in a tanning bed before you hit the beach. The idea is that once you’re tan you don’t need sunscreen anymore. The only way to completely avoid sun damage is to stay out of the sun! If you must leave the safety of your house lather on the SPF.  Rethink your your tanning appointment and get a spray tan, or better yet embrace your pale skin!

The reason for this little rant is to remind myself of the importance of protecting my skin! I’m at a two month training camp in Florida and I can sometimes get caught up in the desire to darken my complexion. I hope this will keep me in check and keep me sun safe!

HM

Guilt Free Friday: Banana Chocolate Shake

I am so excited about this recipe! It’s so delicious and perfect for breakfast or an evening treat! I’ll be honest I was a little bit sceptical of this recipe because I’m not a big fan of banana in my smoothies but I was pleasantly surprised! My boyfriend can second this because he also isn’t a big banana fan but he loved this too!

This smoothie is rich, chocolatey and smooth. The hemp hearts are optional but they add a nice nutty flavour while also adding some extra protein and omegas!

I hope you enjoy this recipe!

HM