power [delicious] cookies.
I made these last night for D and I. A perfect treat for the Super Bowl and soooo easy to make!
These make a perfect treat anytime. They also make a perfect breakfast, a perfect snack, and perfect post workout fuel food.
We often refer to them as healthy cookies, because, all of the ingredients are natural, unprocessed, high in protein and good for you!
Who in life can even resist dark chocolate?! [yumm-o desert!]
Here is what you will need…
- 4 cups of natural ground almonds [I will typically buy in bulk and grind in the blender]
- 1 cup of Quinoa flakes [I often replace this with ground flax because it is easier to find!]
- 1 cup of unsweetened coconut
- 3/4 cup of organic honey [or agave nectar, or maple syrup]
- ¼ butter [I use earth balance, vegan butter…you could also use natural peanut butter]
- 2 egg-whites
- 1 cup of dried cranberries [or raisins, or dried cherries, or prunes, you choose!]
- ¾ cup of dark chocolate chips
Heat your oven to 375 degrees, and lightly grease two baking sheets.
bet you can't eat just one.
Mix all of the ingredients into one big bowl. Make Tim-bit size balls [or slightly larger] by rolling a handful of the ingredients between your two hands. Place on the tray and bake for 12 minutes. Remove from the oven and let sit for [at least] 15 minutes. These balls of deliciousness will fall apart if you aren’t patient!
This recipe makes 25-26 generous sized cookies. If that’s too many, try half the recipe! Or make them all and save some in your freezer [they will last up to 3 months frozen!]
Let me know what you think! Enjoy!!
ash.
tour de bloc.
On January 16th I competed in my first climbing competition. Tour de Bloc.
Okay, that was quite some time ago. Life has been busy. I spent the week following the comp, recovering and talking about how much fun I had. And now, I’m ready for the next one!
For those of you who have not been to a climbing competition before, the rundown…
While there are numerous ‘tour de bloc’ competitions, occurring across Ontario and Canada, typically each comp will have some representation from across the country. In January [@ Burlington’s Climber’s Rock], there were over 250 competitors, competing in Open, Experienced and Recreational and Youth categories. The Open category, and most competitive, was represented by approximately 40 women and 90 men this year.
There are 50 problems set throughout the gym, ranked from the easiest climb to the hardest climb. Each boulder problem has points associated with it. Points are assigned for completing the ‘problem’ on your first attempt [the most points], second attempt [ the second most points], or third+ attempts. The higher ranking the problem is that you do, the more points that you get. The goal for a competitor…get the highest amount of points possible.
Problems are not always ranked exactly from easiest to hardest. Also, climbers may find certain problems more suited to their climbing style, than others. The start of the competition means scoping out the problems you want to climb!
For my first competition, my hope was to have fun, try as many problems as possible, and get the chance to try a new style of setting. I was also excited to watch my guy, Mr. Voltan, make an appearance and compete! Mission accomplished! I had a great time, tried a lot of really cool problems and met a lot of really great people [have I mentioned all climbers are awesome?]
At 4:30pm the Open category of climbers are finished. Tally their score. Submit their score cards. [At this point, I think everyone makes some good food a priority. Burritos were perfect!] And wait for the list of competitors to complete in finals [8 men and 8 women who score the highest will move on to Finals and compete in an isolated style competition.]
Finals began at 8:00pm and are so exciting to watch! There were so many strong men and women climbing, so you can imagine how impressive it all is. If you haven’t come out to finals of a climbing competition, I STRONGLY suggest that you do. Check out http://www.tourdebloc.com/TDB9/News/News.html for upcoming comp dates!
A big congrats to all climbers who competed and made finals this year, you all crushed!! Special congratulations to Iyma Lamarche [women’s division] and of course, my most favorite guy, Dave Voltan [men’s division] who took first place in finals this year!
Check out another view of the comp http://evolvingmovement.ca/2012/01/15/tdb-climbers-rock-wrap-up/ which includes details of the day and some great pics!
climbing @ the comp. thank you Will for the photo!
This upcoming weekend, another competition will take place in Ottawa at Coyote Climbing Gym. See you there [I can’t wait!]
ash.
soup for james.
perfect for warming up {cuz it's cold outside!}
If you are like me, you constantly look for delicious and healthy dinner recipes. Better yet, ones that are quick and easy. After much practice and taste testing meals, D-Vo and I have perfected the chicken soup. I would describe it as a stew, or as the ultimate post-climb or workout fuel. It is hearty, colorful, and one of the healthiest and most nutritious things you could make for dinner.
Prep Time: 8 minutes
Cook Time: 35 minutes {30 minutes if you don’t include Chicken!}
Ingredients:
- 1 small onion
- 1 orange pepper {can substitute yellow, red, or green pepper} (chopped to preferred size)
- 1 bunch (2 handfuls) of broccoli {can substitute for 1 large zucchini} (chopped to preferred size)
- 1 cup (approx.) of chopped carrots
- 1 [organic] white potato (peeled and chopped)
- 2 [organic] sweet potato (peeled and chopped)
- 1 L of Organic (low sodium) vegetable broth {or chicken brother if you prefer}
- *Optional – 2 chicken breasts (chopped into small cubes)
- 2 teaspoons of Olive Oil
- 4 cups of water
Deets:
Finely chop your onion. Add chopped onion to a large pot with 2 teaspoons of olive oil. Stir for 5-6 minutes on medium heat. Add all vegetable broth and increase heat to medium/high. Bring to a boil. Add chopped potatoes, sweet potatoes and chicken breast. Cook on high for 5 minutes. Stir occasionally. Add pepper, broccoli, and carrots, cover and cook for an additional 25 minutes on medium heat. Serve hot!
If you do decide to make this dish vegetarian, cook your potatoes about 5 minutes longer than the rest of your vegetables. In total, the potatoes need about 25 minutes.
*Tip* Make sure you do not use the same serving spoon/ladle that you used to stir the raw chicken with (when it was first added to the soup!)
You can be really creative with soups like this. Experiment with a new vegetable you love, and see what works best. {D-Vo and I have learned, some veg works better than others, this recipe is our fav mix!} Remember, if you are adding meat, I suggest cooking it for at least 30 minutes!
This recipe will make approximately 4 [generous] bowls of soup, which usually means someone gets a delicious lunch the next day! Or, freeze what is leftover, and re-heat when you are too tired to cook!
Bon Appetite!
ash.
ps. James you are awesome for being so patient! I hope you enjoy!
resolution sneak peek.
I spent more time (then I have in past) thinking about my new year’s resolutions. My recently completed list will become my list of accomplishments I celebrate throughout 2012!
I do not want to bore you with the details of all my resolutions. But, as some of you have requested, I will share the most important things I have committed to doing this year.
~Spend more face time (or phone time) with my lovely friends. This is definitely a reoccurring resolution. We all get busy with work, relationships, new homes, new babies, and everything else [so very important,] that requires our time. As our responsibilities grow, so does our need for close friendships and support. So, I will schedule phone dates weekly [to my sisters living too far away,] and plan cocktail nights or desert catchups [at least] each month.
~Run 2 miles, 2 times each week. Okay. Most of you are probably wondering…that’s it?! But let me make clear, I am not a runner. 2 miles will typically take me 23 minutes, including a 2 minute warm up and cool down. I do not run fast, but I run consistently. A short cardio session makes me feel good, and helps me with my climbing strength and endurance. So, in 2012 I will run [at least] 2 times each week. This will usually be Tuesday and Thursday. While it is best to commit to a day and time, my run is best saved for rest days [from climbing.] When my muscles need a break, the short run keeps me motivated and moving!
~Give yoga a chance. Because my body [muscles] and mind will thank me! I’ll admit this – I will run to the climbing gym before choosing a yoga class. But, when I do make it to a yoga class, I leave feeling stretched, refreshed and relaxed. So this year, I will do yoga for 1 hour at least 1 time each week. My favorite class [highly recommended,] Sarah’s Vinyassa at Yoga Space.
~Read [at least] 5 books. 5 books [at least 1 non-fiction] recommended by 5 different people [taking recommendations now!]. My Dad recently recommended, my next read, ‘Thinking, Fast and Slow.’ I would love to hear about your highly recommended and favorites!
~Send Kung Fu[Lion’s Head Ontario.] For those of you who are unfamiliar with ‘So…you think you know good Kung
Lion's Head, Ontario
Fu?,’ it is the name of a sport climbing route at Lion’s Head [a crag about 3 hours North of Toronto]. I first got on Kung Fu late this past summer, a fantastic, dynamic, and challenging route. I believe, at the time, it was the highest and most difficult climb I had tried. I fell in love! It has ‘a little bit of everything’ and it will require me to push myself wellbeyond my comfort zone. I can’t wait to get back on it again [come summer!] So, during the winter season, I am having fun climbing [at least] 3 times each week. [At least] 1 day is spent trying to keep up with D-Vo and his training schedule [inspired by Mike Doyle.]
[please] Share with me your New Year’s Resolutions [commitments] and how you have stayed on track so far!
ashley.
a monday must read
Good morning everyone!
Since reading this earlier today, I have been eager to post and share with all of you. This is the perfect way to start or continue thinking about your resolutions (commitments) for 2012!
Fabulously well written and thought provoking – means to ‘become a wholer, truer person.’ A Monday must read!
Mastering the Art of living Meaningfully Well by Umair Haque (@umairh) http://blogs.hbr.org/haque/2011/12/mastering_the_art_of_living_me.html
Check back later today for my list of 2012 resolutions (commitments.)
ash.
a happy new year {resolution} commitment
Happy New Year’s Everyone!
What a busy holiday it has been! While I loved every minute with family and friends, cottage fireplaces, climbs with d-vo, delicious home cooked meals , late night cocktails and festive deserts, I am glad relieved that the holidays have come to an end.
Don’t get me wrong, I love Christmas! A lot! But the beginning of a new year is refreshing – the perfect time to re-evaluate all things working well for you and things requiring attention, change or new direction.
Resolutions require and deserve a lot of thought. Be realistic and detailed. Should only include what you feel strongly about. What you really want or want to be aware of.
So what if everyone and their brother does Pilates, runs, reads a book every week, takes up Thai cooking, or learns 3 new languages. This should not be your (sole) deciding factor. Finding motivation in anothers goals and successes is fantastic, but you have to decide what it is you want to do for yourself. What you will commit to.
If this year, you want to be more active, ask yourself why? Do you want more energy? Do you want to lose weight? Be very specific in your resolution. It will help you to be more consistent, and help you meet your goal. Consider this…
{I will jog on the treadmill 2 days a week} That is a good start, and most people will find some success…in the beginning. But life gets busy, and if you can’t run today…perhaps you will run tomorrow. Or perhaps you will be busy.
{I will jog on the treadmill each Monday and each Wednesday} This is a much more committed resolution. If Monday and Wednesday are the days you run, you can be careful not to make alternative plans during this time.
{I will run on the treadmill each Monday and each Wednesday for 25 minutes}. The best yet. Let’s face it. It’s easy to hop on, get tired or distracted, and end your workout early, with the promise excuse to make up for it next time.
Stick to your commitment(s). And feel good about it because it is what you want.
Enjoy your successes this 2012!
ode to sleep.
This post is looooong overdue.
While I am not fond of excuses, I do want to provide an explanation to my whereabouts. I have been sick. Just when I felt myself getting better… getting back into my routine… getting back into the climbing gym… cough. The never ending cough.
Cough.
Cough.
Cough.
And I tried EVERYTHING to make it stop.
Thank you to everyone who spoke to me of their personal and creative remedies. I promise, if you suggested it, I tried it. Because not only was I exhausted with the cough, I felt for the poor people sitting in ears reach.
What has helped with my recovery? Humidifiers, puffers, Vicks vapor rub, and almost two weeks of eliminating all un-necessary physical activity.
What my body (and mind) really needed? SLEEP!
It’s the first thing we sacrifice when we get busy (next to working out.) And its one of the few things we need to survive the next day. I will be the first to admit, it is easy stay up an extra hour, but near impossible to snooze (and make up for it) when you’ve got an agenda. I had to discipline myself to rest…really rest. And it meant getting a LOT of sleep.
Don’t let lack of sleep catch up with you. In order to get up, and keep up, with busy family life, job life and doing all of the things you love to do, make sure you fit in some quality zzz’s.
Tips for the best bed rest.
- There is no magic number. Everyone is different. Figure out how much sleep you need in order to feel your best the next day. The average night sleep for an active adult is 7 hours, but some people (like myself) require 8+.
- Try and go to bed at the same time each night. Okay…you don’t have to be THAT strict about it, but if you know you usually head to bed around 11pm, you won’t switch on Transformers at 10:45pm, because you just CAN’T turn it off…
- Get ready for bed at least half hour before you plan to visit dream land. If you are like me, while you brush your teeth you think of at least 3 things you need to do before bed (walk the dog, pick out tomorrow’s shoes, tell your boyfriend/girlfriend how much you adore him/her…)
- If you are under the weather or under an unusual amount of stress, sleep 1-2 more hours more (than usual) per night. It is tough. You WILL feel extremely old when you tell your guy or girl that you are heading to bed at…9:30pm. And you might not actually fall asleep until 10 (or later.) But putting yourself to bed early means more rest than usually, and a faster recovery.
The holidays can be stressful, but are also the perfect opportunity for some down time. For the next couple of days relax, rest, spend time with people you love, spend some time outside (in the snow if your are lucky) and get give yourself the best gift, some well deserved and quality zzzs.
happy christmas eve all!
commitment to fitness? time to climb.
This past weekend, I was lucky enough to catch up with some of my girlfriends from my MBA class. Because I am sometimes m-i-a [missing in action] aka. hiding in the local climbing gym, my friends wanted to hear about the activity I do, share, and rave about! The first question people typically ask, is climbing a good workout?
Simple answer- hell yes!
If you try it, you will FEEL it the next day. If you keep up with it, it will whip your butt into shape.
I can talk endlessly about how climbing has changed my strength and fitness levels. I can share stories of friends who have transformed themselves, about new moms who rock hot bodies just weeks after they have little ones, and about a group of people who will continue to climb for the rest of their lives, to stay fit and to have fun… and you don’t have to believe a single word.
But you should…because doctors, chiropractors and fitness experts…they’ve got my back!
I have read numerous articles about the health benefits of rock climbing. A few months ago, my lovely friend Olivia sent me a very interesting article, “Rock Climbing for Optimal Health,” by well known Toronto Chiropractor and Health Educator Dr. Barbara Smith,which I thought was a simple and logical explanation of its health benefits. PERFECT! Did I mention it is FUN!!!
If I haven’t convinced you yet, check out the article below. It’s TIME TO CLIMB! (ohhh and don’t forget to stretch!)
Do you want to improve strength, agility, balance and mental focus? Dr. Smith encourages patients to explore creative ways to get and stay in shape. Rock climbing is one such activity to try. More than a sport for only the most rugged explorer, rock climbing offers a wide range of styles and levels of difficulty to accommodate anyone with a sense of adventure.
Because of the growing number of indoor climbing walls, it is also a convenient pastime. And the best news? New research shows that this great workout provides added therapeutic benefits, both physical and psychological.
Climbing may look like a slow activity compared to, say running or cycling, but it is actually a highly effective aerobic workout. A climber must tense muscles for extended periods. The heart beats harder to keep blood flowing to the tense muscles, and stronger breathing keeps the blood oxygenated.
In addition, rock climbing is great for strength training. The diverse movements required work the upper body, the legs and the all-important core. Strong core muscles — including the abdominals, hips and back — are critical for aligning and supporting the ribs and spine. Proper joint alignment protects the body against injury.
However, great physical strength is not a prerequisite for the novice climber, as technique is equally important. With training, climbers can develop increased agility and coordination that work in tandem with muscle tone.
As in most sports, overuse injuries from rock climbing can often be prevented with a little prudence. In addition to regular chiropractic care, Dr. Smith advises climbers to a variety of climbing techniques to avoid over-stressing individual muscles through repetitive motions.
Stop climbing before your body reaches the point of complete exhaustion — exhausted muscles are more likely to falter. Finally, give your muscles, joints and ligaments time to rest and recover between strenuous climbing sessions.
Dr. Barbara Smith
Chiropractor and Health Educator
You can subscribe to Dr. Barbara Smith’s Monday Morning Health Tips here for great health and fitness tips!!!
ash.
ps. Thanks Olivia, xox.
what’s up doc?
Last week, after a long climbing/training session, my guy and I were watching some late night TV. Without a Leafs game, or a good movie, TV “watching” typically involves channel surfing and laughing at ridiculous reality shows. We stopped to watch a “you wouldn’t believe it” reality spot…when host (voice guy) asks “what is the one gift you can buy your girlfriend to make her live longer…?”
You can probably guess…
Yup…Fake boobs!
Ridiculous right?
But actually, the show was on to something. Woman who go under the knife, visit the doctor regularly (twice as much as those who don’t) for the 10 years following their surgery! The result? Detecting health issues/discussing potential health risks, before they occur, or early enough to be treated AND generally living more healthy lifestyles as prescribed by their doctors!
I’m telling you this for two reasons.
- Going to the docs is not so bad! Go to the doctor regularly if you do not already do so. Book a physical EACH and every year. The way I see it…we work so hard to take care of ourselves, yet too many people overlook a crucial (and perhaps lifesaving) step to the healthiest and happiest you…!
- Docs can help you reach your full fitness potential. If you are starting a new workout, particularly if it is a lot more strenuous than your workouts have been in the past, tell your doc! They may give you tips to help your body adjust (nutritional, vitamins, stretching, orthotics…and the list goes on.) Your doc also has a huge network of health care practitioners, and can point you in the right direction, should you have specific questions (or specific health “goals.”) Also, if something does go wrong, or you get sick, they know exactly what kind of activities your body is subject to, and will know how to give a more accurate diagnosis and treatment!
Last time I checked, visiting your doctor in Canada is… FREE! So while you don’t want to abuse it, the trip is well worth it.
You don’t have to go under the knife to look good AND avoid future health issues. Keep sweating, doing what you love doing most… just make sure to let your doc in on the action!
train like a climber.
Last week, my guy and I decided to take on the 6 month competitive climbing training plan, put together by the climbing/lifestyle coach Mr. Mike Doyle. Mr. Doyle does a great job of detailing exercizes to improve technique, strength, power, power endurance, endurance and mental preparation training for rock climbing. Although we have modified the training regimen (as is encouraged by Mike,) we have committed to 6 months of training, 3 days a week. Each month, the focus changes, and the workout varies. (http://mikedoyle.ca/climbing/coachingdoc_1.shtml#SEC1)
The most difficult thing about training to climb, is the inability to complete the detailed workout plan when you do not have access to an indoor climbing gym. This weekend, I fly away (phew) for a weekend of mommy time in Florida, which means no climbing gyms and NO climbing.
So, I have created a workout (an alternate to training in the rock climbing gym) to share with all of you. You TOO can train like a climber (and believe me…the benefits are WELL worth it.)
Climbing Strength Training Program
~Warm up with 10 minutes cardio (treadmill, bike, elliptical, jumping jacks, swim, dance, skip rope…)
~Stretch for 10 minutes (never skip the stretch before or after, even if the workout is cut short)
~Start circuit with 2 minutes rest in between exercises (choose 6 of the following exercises):
∙ Dead hangs (or weighted hangs) – You can do this on a chin up bar, a campus board, or a secured pulley bar (or anything you can hang from) *8-12 seconds, 3 times
∙ Frenchies – Start with a chin-up and hold yourself in a fully locked off position for seven seconds, lower down. Do a chin-up and lower yourself until the bend in your arms forms a 90 degree angle, hold for seven seconds, lower down. Do a chin-up and lower yourself until the bend in your arms forms a 130 degree angle, hold for seven seconds, lower down. *3 times (30 seconds between each)
∙ Push-ups – Lower until you are 1 inch above the ground, on your hands and feet (try your knees if this is too difficult) *10 push-ups, 3 times
∙ Plank – lay on the ground as if to do a push up. Bend your arms and push up to a plank on your elbows and feet (hold!) *60 seconds on, 60 seconds rest, 3 times
∙ Superman – Start on your hands and knees and raise opposite arm and leg (left arm, right leg) at the same time to a horizontal position. Life the arm and leg in a reverse crunch and lower back to horizontal (one rep). Without letting your hands or feet touch the ground pull up again and repeat until failure. Do this with the other leg/arm for a minimum of one minute each side. *3 sets each side
∙ Triceps Chair Dip – Sit on a bench or solid chair with your hands placed on the bench beside you. Move your butt off the chair, and support your weight with your hands. Dip your butt towards the ground (as low as you can go) then lift back to bench level (do not sit down until you have done it 20 times!) *20 dips, 3 times
∙ Reverse wrist curls – Keep your palms facing the floor and curl your hand back towards your elbow. Do this with an 8-10 pound weight or(even better) by rolling a weight up with a broom handle or weight bar. *15 curls, or 5 x rolling a weight both up and down, 3 times
∙ The Climbers Squat – Start with your feet planted, shoulder width apart, put your arms out straight in front of you, squat by powering your butt towards the ground behind you (you should be able to see your toes). As you come back up, continue until you are up on your tip-toes. Repeat. *20 squats, 4 times
~Do 80 crunches (20 with knees bent/feet on floor, 20 with knees bent/lifted to 90 degrees, 20 knees bent on your left side, 20 knees bent on your right side) *3 times, with 1 minutes break between
~20 minutes cardio (your choice)
~Stretch for 10 minutes
The entire workout should take you just under 2 hours!
young and restless toronto 