Facing Imperfect Conditions (plus a new recipe..yummm)

Well my apologies to everyone, but the worst possible thing that could happen to a blogger happened to me – yes, my internet has been down for over a month. Craziness, I know. So, here I am going to exceptional lengths to get a post to you (just kidding, I’m at my boyfriend’s house…I don’t think that qualifies as exceptional).

Anyways, that is enough complaining out of me; onto the topic of the week – TRIATHLONS and learning to accept less than perfect (plus a quinoa power salad to get you through your workout)!

This weekend, I did the Peterborough Sprint Tri – completely, yes completely, unprepared.  I hadn’t planned on doing any triathlons this summer and I had decided to focus on weights and whatever cardio my little heart desired each day. But, that all went out the window.

Why?

Because someone got me talking about triathlons. As soon as I started talking about triathlons, I knew that I couldn’t resist; there was absolutely no way that I could stand on the sidelines of the race, so I entered.

As soon as I entered the tri my mind went into overdrive and the doubt crept in; what was I thinking, I’m not ready, I’ll come in last, what if I can’t finish? All of these questions came rushing through my mind, and I was ready to pull out of the race until I asked myself – what if I do come in last or cannot finish? Would that be the end of the world? No, probably not. In fact, isn’t it better to come in last then to watch from the sidelines?

Again, on race day, I was faced with a challenge; I woke up with a wicked cold. This time I didn’t let the doubt creep in, I stopped it at the source and decided that anything could happen, but I would not be missing the tri.

I decided to accept the less than perfect conditions and embrace the opportunity for what it was – a great chance to have fun and accomplish one of my goals. I am so glad that I got over my fears because I had a really great time and it completely motivated me to train for more triathlons over the summer.

On that note, if you have something you really want to do but keep waiting for those perfect conditions – don’t! I challenge you to accept the less than perfect conditions in your life and go for it – don’t let anything stop you – you won’t regret it!

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Anddd… here is your recipe:

Quinoa Salad:

You will need:

  • Quinoa
  • Cucumber
  • Tomatoes
  • Sun-dried tomato and oregano dressing
  • Goat cheese

Instructions:

  • Cook your quinoa
  • Cut your cucumber into quarters
  • Cut your tomato in cubes
  • Add your goat cheese and dressing
  • Stir
  • Cool in the fridge

This recipe is really easy to make and is perfect for fuelling your workouts (or races).

Enjoy my little lovelies!

Ciao,

Sam

xo

Be Bold!

The Unhealthily Healthy Meal Plan

Want a healthy meal plan without giving up the delicious-ity of junk food?

I present to you – The Unhealthily Healthy Meal Plan, put together by none other than Sam Conway – Nutrition Connoisseur and Expert Best Friend. 


She knows me and my hatred for typical ‘health’ food and subsequent adoration for all things junk to a T. Therefore, she made me this delectable Meal Plan which is so well disguised under the pretext of junk food, it would give Sherlock Holmes some serious competition. 

Also included is a super-fun workout – blast some upbeat tunes, picture yourself in that bikini and you’re set:


Without further ado, this I present to you:

The Unhealthily Healthy Meal Plan


Sample Day Meal Plan:

Breakfast:
• Banana Overnight Oats:

  • ¼ cup oats
  • ¼ cup Greek yogurt
  • 1 tbsp Chia seeds
  • 1/3 cup milk
  • 2 tsp honey
  • 1 Banana

Total = 340 Calories 

Mid-Morning Snack:
• 1 handful of mixed nuts (unsalted) – 170 cal
• 1 apple – 110 cal
Total = 620 Calories

Lunch:
• Veggie Pizza:

  • Whole Wheat Pita – 170 cal
  • Tomato paste (2 tbsp) – 25 cal
  • ½ cup veggies – 59 cal
  • ½ cup shredded low fat mozza cheese – 140 cal
  • 1 tbsp Ground flaxseed – 37 cal
  • = 431 cal

Total = 1051 Calories

Afternoon Snack:
• 1 cheese string – 80 cal
• 1 cup grapes – 62 cal
• 1 slice of multigrain bread with butter – 130 cal
= 272 cal
Total = 1323 Calories

Dinner:
• Spaghetti Squash Lasagna – Calories: 291.0

  • 2 cups marinara sauce
  • 3 cups cooked roasted spaghetti squash
  • 1 cup part skim ricotta
  • 8 tsp parmesan cheese
  • 6 oz part skim shredded mozzarella
  • = 291 cal

Total = 1614 Calories

Bedtime Snack:
• Chocolate – Banana ‘Ice-cream’

  • 2 large, very ripe bananas, chopped and frozen solid – 210 cal
  • 1 tablespoon honey – 25 cal
  • Tiny pinch of salt
  • Teaspoon vanilla
  • 2 tablespoons cocoa powder – 24 cal
  • 1 tbsp ground flaxseed – 37 cal
  • = 296 cal

Total Calories For The Day = 1910 cal 🙂

Sample Workout:
• 30 mins elliptical machine
• Legs:
o Squats (3 x 10 with weights)
o Lunges with hand weights (3 x 10 each leg)
o Wall sit (2 x 1 min)
o Calf raises (3 x 25)
o Scissor kicks (3 x 10)
o Squat machine (3 x 10)


Notes:
• My BMR (Basal Metabolic Rate) = 1300. BMR is the number of calories I would burn if I were to stay in bed AKA do nothing all day – The number of calories I’d burn while at rest. This was calculated from this website.

• With moderate exercise to maintain weight and build muscle, I need to have approximately 1917 cal / day

• 6 small meals/day to keep metabolism up

• 8 glasses water/day

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P.S. – This comes from a year of studying Nutrition in university (for both of us) as well as finding a passionate hobby in Nutrition (only for Sam). We are not RDs/Nutrition Experts so please don’t sue us 🙂

(She included ICE-CREAM for heaven’s sake! How awesome is she?)

Hope you enjoyed the read and if you try making these recipes, let us know how they go!


Stay Awesomesaucicles,

– Mallika 

Seeing the Big Picture…and Tea Reviews

Before I get into the topic of the day (ahem…week, month? Yes, it’s been a while again), here comes my little tidbit about tea! David’s Tea has their new summer flavours out – WOOHOO! As I’m sure you’ve already guessed, I am powering my way through the new flavours like it’s my job and so far, they’re all a hit! I don’t think I would like any of them hot but I’m guessing it’s primarily meant to be iced (duh right?).

The first flavour I tried was Strawberry Shortcake and it was tasty, but my least favourite of the three I tried. The strawberry flavour was nice and sweet and there was a hint of hazelnut that complimented it really nicely. The second flavour I tried was Luscious Watermelon which was so refreshing; part of what I loved so much about it was that I could taste other types of melon and fruit. Even my boyfriend who doesn’t like watermelon loved this tea, which I found very impressive. The last tea I tried (and my personal favourite from this collection) was the Tropicalia. This tea was absolutely delicious and reminded me of a pina colada. Picture yourself on a beautiful beach with a gentle breeze and the sun is shining – yep, that is where this tea will take you.

Now into the main topic of the post – seeing the big picture. The ‘big picture’ is so important, because there are so many interrelated parts of our life and seeing the ‘big picture’ will allow you to live your life to the fullest. I find when it comes to exercising and healthy eating this can be a big problem for me, and I know other people have trouble with this as well. It can be really difficult to remember to look at the big picture when you’re goals include eating healthy and working on fitness because for most of us, our goals are pretty specific. There are some key things that I think are important to work on in order to see the big picture.

Firstly, always remember that being healthy and fit is not a black and white scenario. A lot of us tend to think in terms of our specific goals and whether or not we have reached them, which can be limiting. It is equally as important to acknowledge the journey as it is to acknowledge the destination; perhaps even more so. While you may have specific goals in mind, whether it be related to weight, fitness level, distances etc. there will always be things you can improve on but also, things you are doing well. This is not to say that you shouldn’t set goals for yourself because I believe that goals are super important; I’m just saying it is even better to have goals AND acknowledge smaller triumphs regardless of the fact that they may not be the ultimate achievement you’re working towards. For this reason I think it’s very important to acknowledge that everything is not black and white – you are not unfit or fit, healthy or unhealthy, ‘perfect’ weight or ‘non-perfect’ weight. There are many ‘in-betweens’ that are also important to celebrate.

Secondly, allow yourself to indulge from time to time. Remember not to be too hard on yourself. As a person who is interested in nutrition and fitness and therefore likely knows a lot about it, it can be easy to fall into the trap of thinking that it isn’t acceptable to allow yourself to indulge. In terms of food, treats every once in a while are okay. There is nothing wrong with allowing yourself to go ahead and have that cookie or cake or whatever it may be that floats your boat in that moment. Am I saying to do this every single day or push yourself into an all out binge? No, of course not, but, having a treat every once in a while will not hinder your performance or stop you from reaching your goals. Heck, it may even get you there faster by allowing you to feel satisfied and avoid those all out binges.

The same goes for fitness, but with a twist. For this I’d say listen to your body. Having a set routine and planned workouts are great, and trust me, I know that they can help you stay on track, but, if you’re finding that for whatever reason, one day you’re in the workout and it just isn’t feeling right then change it up. If your plan was to run but it’s not feeling right maybe hit the pool or the elliptical that day. If you’re truly exhausted and the weights are just killing you, maybe take it down a notch for that day. Your body will tell you everything you need to know. I’m definitely not saying that every time you feel a little tired or a little sore to throw in the towel and call it a day, but just keep in mind what feels normal and what feels off.

Thirdly, remember to put your nutrition and fitness goals into context with the rest of your life. Your health goals need to fit with the rest of your life, and you need to see that they are only a part of the picture. You also need to realise that day to day slip-ups and pitfalls are not going to hurt you in the long run. This one for me is the hardest, and that is why I put it last. It can be really difficult to hit a snag in training, or nutrition, and realise that in the end, it will still be okay. That particular day maybe you aren’t going to reach your goal, or maybe it will take you slightly longer to reach your goal, but that minor snag must never define your self image, because honestly, down the line you may not even remember it.

By putting your nutrition and fitness goals into context of the rest of your life you can start to use the pitfalls and slip-ups as motivators. When you hit one of those pitfalls ask yourself “in ten years will my life be altered by this?”, if the answer is “no” then just move on, if the answer if “yes” then find a way to get yourself back on track; it may not be exactly what you wanted but it will still be rewarding.

As you can probably imagine, these steps are interrelated. Improving in any one of these areas will help you with the others and will help you see the big picture.

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That’s all for now lovelies!

-Sam

Be Bright. Be Bold. Be You

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Tell us:

Do you ever have trouble seeing the big picture?

What strategies do you use to put your nutrition and fitness goals into context?

Have you tried David’s Tea Summer Collection yet? If you have, which is your favourite summer tea?

Blue Sky and Sunshine

Hello Lovelies,

I hope everyone is having a great week and has had as wonderful weather as we have had here in London! Seeing the green grass and blue sky with sun just made my day! I think the beautiful weather makes a huge difference in my thinking; I love starting out the day by looking out the window at a nice blue sky – how can you not be positive when you see that?

I have a new workout and smoothie recipe to share!

Here is the workout:

– 20 minutes stationary bike

– 20 minutes yoga (Mandy Ingber’s Self Magazine workout)

– 30 plank rows

– 30 mountain climbers

– 1 minute plank

– 2 X 1 minute side plank (on each side)

– Arm Pullover Crunches with dumbbells

From Google Images

It was a great workout and felt amazing afterwards. My arms felt like noodles for the rest of the day; oddly enough I see this as success 😛 I decided to have a smoothie with a little bit of an extra protein burst after our crazy workout! So here it is; my latest smoothie recipe. This one is really a meal replacement type of smoothie (trust me you will be full after you drink it).

Ingredients:

– Plain Soymilk

– 2 tablespoons rolled oats

– 1 tablespoon peanut butter

– ½ scoop of protein powder

– 1 frozen banana (cut your banana into pieces before freezing or you’ll have quite the time trying to blend it)

Steps:

– Blend 2 tbsp rolled oats with a splash of soymilk until blended into a paste

– Add the remaining ingredients and blend for approx. 30 seconds

Enjoy!

From Google Images

I really liked this smoothie and would recommend it for a breakfast smoothie. It’s really creamy, you almost feel like you’re having a milkshake!

Enjoy the weekend and the beautiful weather!

-Sam

Be Bold. Be Beautiful. Be You.

The Bright, Shiny and Bold You

Hello Ladies!

Hope all is bright, shiny and bold.

Now that you have an idea of who we are, we wanted to give you an insight into our blog.

We like to think of this blog as a tree.  A big, beautiful palm tree. A big, beautiful palm tree with deep, ingrained roots providing stability, comfort and protection whilst waving her big, beautiful, shiny leaves around. This metaphor encompasses all that we strive for our blog to be:

The deep roots: Substance & Personality

The strong trunk: Health & Vigour

The shiny leaves: Beauty, stemming from the wealth of the roots & the trunk

To us, this tree signifies a natural lifestyle that we hope to share with you through this blog. A lifestyle of balance. A balance between a passion for working hard, a passion for being healthy, a passion for looking one’s best while doing both, and most importantly, a passion for life. This natural lifestyle can be incorporated easily into the busy lives of today’s 21st Century women – including quick and easy workouts (easy vis-à-vis the assimilation of the workouts into your daily routines and not necessarily vis-à-vis the intensity of it 😉 ); quick, easy and affordable natural beauty methods and techniques; and pieces on a general positive outlook to life.

We count Audrey Hepburn as one of our biggest inspirations with reference to beauty, health and again, a general outlook to life. Hence our title – a modern-day, cutting-edge personification of the legend of Audrey Hepburn.

Look at that! How beautiful IS she!

Anyway, we will be incorporating articles on Nutrition & Fitness (written by Sam); Beauty (by Mallika); and a whole bunch of other life-related and humour-related stuff.

Each of you is very important to us (the minute we see a new comment/follower, we squeal like Jerry caught in a hailstorm of cheese. Seriously.). We would love to get to know you better and we don’t get offended easily, so do feel free to drop by and send us a message on suggestions for articles/ways to improve/comments or just to say hi!

.    .    .

Stay Bright, Bold and Be-YOU-tiful!

Hello Friday!

A big hello to our lovely readers!

I hope your day is going well. Mine has been surprisingly productive so far! I had an amazing sleep (trust me – this is productive for me), an awesome workout with my bestie and finally managed to get working on the HUGE mountain of laundry that has, until today, engulfed my side of the bedroom. I’m sure my roomie is equally as excited about my laundry being done as I am 😉

While I’m sure you would all love to hear more about my laundry filled day (yawn…) I will instead fill you in on my awesome workout 🙂

We started out with a quick yoga sesh. If you don’t have your own yoga routine already, I would highly recommend the yoga video on Youtube by Mandy Ingber for Self Magazine (here is the link: http://www.youtube.com/watch?v=oaPCAB16TVQ ) . It’s quick and easy to follow, but still leaves you feeling like you’ve accomplished something. I don’t know about you, but for me, all of those things are a major plus!

Next we decided to do the following exercises (I’ve attached links with descriptions):

Saddle Bag Busters (2 sets of 20)

http://www.divine.ca/en/exercise-finder/c_266_i_52/saddlebag-buster-1.html

Hip Abductions (2 sets of 20)

Same as above but with the top leg bending forward

Wall Sit (for one minute)

http://sportsmedicine.about.com/od/strengthtraining/qt/wall-sit.htm

Mountain Climbers (2 sets of 20)

http://exercise.about.com/b/2009/04/14/exercise-of-the-week-mountain-climbers.htm

Burpees (one set of 30)

http://workout-of-the-day.com/how-to-do-proper-burpees/

–          One arm dumbbell rows (3 sets of 10 on each arm)

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

–          Plank row

http://thegymcoach.blogspot.com/2008/07/plank-row.html

All in all it took about 45 minutes and oh wow, was it ever a good 45 minutes! I don’t think I know of any better feeling than the feeling you get after a good workout!

Take note – if you’re doing this workout you will hate me for putting the plank row in here, it’s a doozy! Now don’t say I didn’t warn you!

After our workout I had a yummy mango vanilla protein shake.

For protein powder I’ve started using GNC Pro Performance Whey Iso Burst – it’s really yummy and there’s lots of good stuff packed into it including the obvious – protein. On top of that there’s only about 45 calories in a scoop – BONUS!

The shake I made for today was really simple, I just blended the following:

– Mangoes (frozen)

– Vanilla protein powder

– Plain soymilk

Anyways, I’m off to finish my mountain of laundry – Happy Friday everyone!

From Google Images

Until next time,

Sam

Be Bright. Be Bold. Be You.

Welcome to our Audreable World

Hi!

We’re two best friends, living in Canada, currently in university, making our mark in this world, a li’l titbit of which is this blog. We started this blog on an enthusiastic whim fuelled by our desire and constant effort to strike a balance between mountain-loads of work, severe lack of monetary resources and trying to have a smidge of a social life. See we love you guys so much that here we are providing you with a ‘balancing-life’ blog whilst buckling over our butts to cater to your every need. We have a flair for bad jokes and sarcasm. ‘We’ are Mallika and Sam, by the way.

Just a little intro to each of our colourful personalities:

Mallika likes:

– Books

– Travelling

– Katy Perry

– Third Wave Feminism

– You 🙂

Mallika dislikes:

– Super sappy movies

– Super serious people

– Jersey Shore

– Narrow-mindedness

– Lizards

Sam likes:

– Friends

– Jack Johnson

– Scarves

– Our lovely readers (I swear I’m not just copying…)

– Being active

Sam dislikes:

– Super scary movies (cannot handle them)

– People who think they’re better than everyone else

– The Kardashians

– When the traffic light turns yellow and you’re driving…

– Spiders

So, hopefully that gave you a little bit of an insight into our spacey minds (spacey because it’s so big  and full of random stuff). Sorry about the bad humour, please brace yourself cause this is how we roll 😉

Oooh also, in case you haven’t noticed via our highly hilarious header, we are in love with Audrey Hepburn.

And, just a little note: we are not experts or health professionals, we simply write through our own experiences and research.

Until next time, tootles!

P.S. Sam on the left, Mallika on the right