Sleep, Strength, and Stretch.

Yesterday morning I decided to sleep in as I had nothing on my schedule until some meetings in the afternoon and teaching spin in the evening. I, of course, promptly woke up at 5:15am as if my alarm had gone off, but I just rolled over and enjoyed two more hours of sleep. Instead of driving to the gym, which I really just didn’t feel like doing, I did a Youtube workout. My plan was to do arms and upper body at the gym so I searched “Arm Workout” and did 3 X 10-minute YouTube arm workouts which made for a really awesome 30-minute strength session.

1. 10 minutes of arms with Andrea Orbeck, a trainer for Victoria’s Secret models. This one was focused on triceps and biceps, basically 5-minutes of each. It was a great burn for those muscles and the perfect way to get going but I wouldn’t consider this a full arm workout.

2. 10 minutes of arms with Holly Perkins. This workout incorporated shoulder work a little more in addition to biceps and triceps. I didn’t like the horizontal bicep curls because they felt super unnatural but the rest was pretty good. I think I broke a sweat.

3. 10 minute arm and core workout with Teddy Bass, aka Cameron Diaz’s trainer. This video was my favourite of the three. There was a lot more full-body movement which engaged so many more muscles but still gave a great arm workout. This trainer talked about training functional movements which I tend to forget about in arm workouts. It was great!

After the 30 minutes of arms I did some stretching and rolling on the ball. When I was stretching out I felt my right glute tighten up so I rolled  it out and HOLY it was painful. There were some serious knots going on in there. I get a lot of great glute workouts in but not a lot of great glute stretching, hence why it was so tight!

glute roll

I showered up and made some Loaded Oats for breakfast. I am finding that having eggs and tempeh for breakfast really keeps me full for a while because of the amount of protein I am getting. I still crave a warm bowl of oats in the morning so I loaded them up with protein instead of getting a serious hit of just carbs.

oatmeal loaded

Loaded Oats for one

3/4 cup quick oats (not instant; not steel cut)

2 cups of water

1 tbsp chia seeds

1 tbsp whole flax seed

1/2 cup egg whites

Combine the first four ingredients on medium-high heat until they have thickened. Once they are bubbling and hot, add egg whites while stirring. Continue stirring until liquid egg whites have combined with oats and the mixture has thickened and fluffed up (about 1-2 minutes).

Loaded Oats are FULL of protein (27g), fiber (13g), iron (27%), and healthy fats (8g polyunsaturated fatty acids, 3g monounsaturated fatty acids).

The egg whites make the oats nice and fluffy and keep me full for hours and hours. It was nice to relax all morning and take time to eat my breakfast, sip on a cup of coffee, and enjoy the quiet house! Only two more sleeps until the Calgary 10K race!

Do you include protein in your breakfast?

What is your favourite protein-loaded breakfast?

Youtube workouts – great resource or waste of time?


  1. Youtube workouts are a great resource. Sadly, I don’t take full advantage of them 🙁
    I’ve had a lot of “not feeling the gym thing” this week (sigh…this month) and I should have gotten up and at least done something at home like you did, but instead laziness took over and I stayed in bed 🙁

  2. I had never thought of putting egg whites in with oatmeal. Good idea!

    I hope you have a great 10K race this weekend!

  3. I mix plain whey protein into my oatmeal otherwise I’ll be hungry in 10 minutes. I don’t eat eggs otherwise I’d try the egg/oat combo!

    Finding decent YouTube workouts can be like trying to find a needle in a haystack. Sometimes I stream Bodypump arms tracks or P90x ab for bedroom workouts. Oh, and Jillian Michaels stuff for circuit training!

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