July 27, 2015
by Sam

Running Survey.

Hi there! Hope you had a fabulous weekend.

I was excited when I saw a running survey floating around the interwebs a few weeks ago, because hey – I’m a runner right now! And I love a good survey, soooo that’s what we’re doing today.

1. Would you rather run along a beach path or along a mountain trail?

Mountain trail! I haven’t actually run along a beach in maybe 10 years or so. Mountains are just super peaceful and relaxing to me.

Running Uphill

Even when said trail goes straight up…

2. If you could choose the flavour of Gatorade at your next race’s aid station, what would it be?

Blueberry Pomegranate!


Fruit punch would also be an acceptable option.

3. If I gave you a $100 gift card to a running store, what would be the first thing that you would purchase with it?

More compression socks. They definitely make a huge difference with my legs and the recovery period after a long run. New shoes would be my next choice.


And obviously I’d keep the obnoxiously bright thing going.

4. Do you prefer to follow a training plan or wake up and then decide how far and fast you want to run?

Training plan that has been tweaked to my preferences and ability. If I didn’t have a plan, I’d feel like I’d either seriously overdo it or make all my runs short and easy.

5. Would you rather start your run with an uphill and end on the downhill or start your run with a downhill and end with an uphill?

So I live at the top of the hill and the vast majority of my runs are out and back, so I’m used to ending on the uphill. I’d be ok switching that up once in a while though.


6. When you can’t run, what kind of cross-training do you do?

I love my weights – heavy lifting or BodyPump at GoodLife Fitness


7. What is your preference – out and back, point to point or loop runs?

I feel most comfortable with out and back because I know there’s less of a chance of me getting lost/going the wrong way, but I’d like to throw some loop runs in there once in a while.

8. If you could recommend ANY running related item to a new runner, it would be…?

A barbell or a set of weights. I used to have knee issues when I ran a few years ago, but as soon as I started taking strength training seriously (and worked out my muscle imbalances) it went away. Cross training – do it!


9. Do you ever see wild animals while out for a run?

Calgary has deer EVERYWHERE. And they seem super used to people. I’ll come running down a path in Fish Creek Park, and a deer 6 feet away will barely look in my direction.


10. Ever gotten lost while out on a run?

Sometimes I’ll take a wrong turn in the park on my way back, but I know the general direction that I’m heading so it always spits me out on the main, familiar path. Hence why I do out and backs – otherwise I’d probably be getting lost all the time. Maintaining a sense of direction = not my forte.

11. If you could have one meal ready and waiting for you each time you got home for a run for the next 30 days, what would that be?

Some sort of sweet breakfast food…pancakes, waffles or french toast would do the job nicely.

Flapjacked pancakes

Something like my favourite Flapjacked/banana/Nutella combo. That’d be cool.

12. Capris or shorts…what do you run in most often?

If I’m wearing compression socks/sleeves, I prefer shorts – I just have to make sure I remember the Bodyglide. For shorter runs, either/or will work.


13. At what mile (or how many minutes) into your run does your body start feeling like it’s warmed up and ready to go?

For a long run, probably around mile 3. The first mile is fine, mile 2 usually sucks, and then mile 3 I’m ok. I also tend to hit the wall around mile 8, which lasts until mile 10 or so.

14. What do you do with your key when you run?

The armband I use for my phone/music has a little key holder in it, so I stick my spare house key in there.

15. If you could relive any race you’ve done in the past, which would it be?

The Calgary half! Although it was my first half marathon and second race ever, I loved the race and was seriously proud of myself for how I did that day.

21.1 km

Clearly, a lot of these pictures are from my Instagram – are you following me?

That’s it for me – have a good one! 

<— When do you usually ‘hit the wall’ when running?

<— Shorts or crops when you run?

<— What would you buy with $100 to a running store?

This post was written as part of the Goodlife Fitness Blogger Ambassador Program. However, all opinions expressed are my own.

July 24, 2015
by Sam

Five Things Friday 07/24/15.

Hi friends!

Five Things Friday

I don’t even have time for a long intro today (why do I think it’s ok to work 6-7 days a week?!) so right into the Friday things.

5 Things I Ate This Week:

1. Snapea Crisps in Wasabi Ranch.

Snapea Crisps

Seriously, these things are addictive!! I can get through a pack of these easy when I want something salty/savoury/crunchy to snack on. I want to branch out to some of the other flavours though.

2. Green smoothie topped with Reese’s Puffs.

Green smoothie

I’m almost done with my current box of Reese’s Puffs so I’m already debating what cereal to get next. I’m debating either Corn Pops or the Banana Minions cereal that’s floating around right now. Or both, that’d be cool too.

3. Banana protein oats with Nutella.

Protein oats

Whenever I’m working/have somewhere to be in the morning, I make this the night before, pop it in the fridge and then eat it cold in the car the next morning. It gets the job done – I’ve been doing this all week so I’m kinda missing my hot breakfasts.

4. Blueberries.


CANNOT STOP. Probably not a bad thing though.

5. Tupperware dinner: Caprese Chicken burger with cauliflower and sweet potato.

chicken burger dinner

These were the burgers that Ange had for her BBQ a few weeks ago, and as soon as I spotted them while grocery shopping I picked up a package – so good. Canadians – they’re President’s Choice Loads of Caprese Chicken Burgers.

5 Things Happening This Week:

1. Soooo Calgary was under tornado watch on Wednesday – and the neighbourhood where I live was in the storm’s path. I was home in the afternoon, so I just sat at the window, watched ping pong ball-sized hail come down and got myself ready to grab the pug and hightail it to the basement if I needed to. Fortunately, that wasn’t necessary and the skies cleared up – it was pretty scary though.


2. About two weeks ago, Chef-friend and I were talking about bees and I was mentioning how I tend to have bad luck with them (ie: I get stung pretty frequently) but it had been a few years since my last negative encounter. So naturally, earlier this week, I was walking up the stairs at work and felt a sharp pain on my calf.

Wasp sting

Dammit wasps.

3. On Wednesday, I went to the gym for the newest BodyPump release. So I have to admit, while the release itself was good (hello, over 1000 reps), I didn’t like the music AT ALL – as in, I don’t think there was one track that I enjoyed, music-wise. A lot of instrumental techno-y stuff, Meghan Trainor (I have nothing against her music, I’m just finding it overplayed now) and a few other pop songs I don’t really like. So that’s disappointing. Hopefully the next release has some better music picks!

4. The people at Plantfusion are awesome and sent me a fun little package the other day:


So excited to break into it all! Loving the look of the ‘Phood’ in particular – how can you go wrong with chocolate and caramel? (also, that is genuine excitement for the products – they didn’t request social shares or a blog post).

5. We had some really nice weather earlier this week, so I spent my lunch breaks taking myself on a nice little walk:


Anyone else find it super rejuvenating to just get out of the office for a bit in the middle of the day?

5 Things I Pinned This Week:

1. Basically, just go adventure.


2. It always does.

New Hello

3. This gets even more true the older I get.

Don't wait

4. I guess this whole “move across the country to discover myself” thing has worked out, because this gets more accurate with each passing day:

I am more me

5. The drool-worthy pin of the week: Dinner Mint Cake via Framed Cooks:

Mint Caake

Umm, I think we can all agree that this looks perfect.

That’s it for me today – have a fabulous weekend!

<— What are your weekend plans? I work some pretty ridiculous hours this weekend, sooooo ya. That.

<— Favourite savoury snacks? Right now, that’s Snapea Crisps and pretzels.

<— Any bee/wasp sting stories?

<— Do you take walks on your work/school breaks?

July 22, 2015
by Sam

WIAW: Long Run Day.

Hey there! Happy Wednesday!


I’m trying to make a point of including a What I Ate Wednesday once a month or so, and today’s the day for July. Please keep in mind that WIAWs are not about comparison or judging! We all have different needs and preferences; and this is just covers one day. In this case – Sunday. Sundays are usually when I do my long runs when I’m training, and I actually had this particular Sunday off from work. Which was lovely because I usually work weekends.

With that out of the way, off we go.

When I woke up:


I planned on getting my run done first thing in the morning, so I went right for some Nuun when I woke up. Caffeine for the win.


PB & Banana Toast

Peanut butter and banana on rye bread has proven to be a good choice for me pre-run; fills me up and it sits well. And I ate the little banana nub with more peanut butter.


Honey Stingers

About 1/3 of a pack of Cherry Cola Honey Stingers halfway through my nine-miler.

9 Miles

Somebody definitely referred to me as Pippi Longstocking when I was running past them. Hey now, my braids are awesome.



Forgive the blurriness. But Blueberry Pomegranate G2 is my post-run beverage of choice. Even if I end up with a blue tongue for the rest of the day.


Eggs and rice cakes

Rice cakes with cream cheese, jam and eggs (sounds weird, but don’t knock it until you try it), spinach salad with an Asian dressing, and Coke Zero because it makes me happy.

Afternoon Eats:

Basically, the rest of the afternoon included:

pug cuddles on the couch:

couch cuddles

dog walks:


And snacks.

Cottage cheese bowl

Cottage cheese with a half scoop of protein powder (Cellulor’s Peanut Butter Marshmallow – it’s pretty good!), Reese’s Puffs and carob chips.


Marshmallows (wish I had chocolate and graham crackers, but that’s ok…)


And blueberries because they’re delicious and actually cheap right now. And probably some more stuff that I forgot to get pictures of.


chicken Burger

Chicken burger (that I may not have paid enough attention to when it was cooking….) with honey mustard, roasted cauliflower and roasted sweet potato.


Thank god I’m on Instagram. 

ice cream bar

Otherwise, I might have missed that Sunday was national ice cream day and that would have been tragic. An ice cream bar to round out the day.

But that’s it for me today – have a good one!

<— Do you use protein powder? What’s your go-to flavour? I usually go for regular old chocolate, but I’m trying to branch out a little.

<— Would you rather have an ice cream cone, ice cream sandwich, or ice cream bar? Bar. Ice cream + chocolate coating = happiness.

<— What’s the last snack you had? I’m writing this on Tuesday, so for me, that was…blueberries. Of course.