Fitness & 21 Day Fix EXTREME Update | Blam Bombshell Fitness

Happy Fitness Friday!!

It's been a hot minuet since I've jumped on my blog and shared my fitness update. If you read my last marathon & 21 Day Fix Update you will know that since I got very ill in February I've had to change up my plans....still trying to let that disappointment go.

I am still working on my goal and I'm training for the ITU World Duathlon qualifying race.

Lately my bike has been my best friend. I am still working on getting my lungs back to being healthy and strong like they were before I got sick. I've been able to just get on my bike and spin in a low gear for hours - this seems to be easier on my lungs than running so that's what I've been sticking with.

Just within these past two weeks have I been putting on my runners and heading out on LSD (long slow distances). Trying to work my way back up to my fitness level I was at before. I will say that even though it hasn't been easy I'm glad I've been taking it slow rather than jumping back into a rigorous marathon training program.

With my new training program of course I am still using Beachbody programs to help with strength and increase my fitness. Lately I've been using 21 Day Fix EXTREME, which I love...but this program defiantly kicks my butt. I love that each day it mixes up the workouts - one day will be upper body, then lower body, then cardio, piyo, yoga, ect. I always feel that I'm a stronger and fast runner when I'm using these programs so I've added it into my daily training.

Along with the Beachbody programs, running, spinning and Shakoelogy that I've had in my program I've added something new - the Beachbody Performance Line. Lately I've been using a product called Energizer & Recovery. I've noticed that especially if I'm training later in the day I need a little pick me up before my training sessions and I don't like to sit down and eat a meal before training - because typically it makes me want to vomit! I've been using the energizer pre workout, it allows me to get through my workout with feeling starving and then I can eat after.

Post workout along with my meal I've also incorporated the Recovery drink....at first I thought this was a little gimmicky but I've noticed that especially when I do a leg workout, if I don't take my recovery drink my legs feel tiered for longer. The recovery drink helps me shorten the period that I have my tiered/sore feeling in my legs...which is awesome because then I can keep my training intensity up!

All and all I've been very happy with how training has been going and like I said in my last update I'm going to be doing mini races throughout the summer to before the world qualifying race, I've found a 5km race May 15th I'm going to be signing up for! This will be my first mini race and it'll give me a good idea of where my fitness level is currently at.

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Thanks for stopping by.

Marathon Training & 21 Day Fix Progress Update Week 7 | 2016 Goal Races

Set yourself up for success!

When 2016 rolled around I set 9 goals...some life, fitness, work and personal related goals all mixed together. One of those goals was to run a marathon.

If you've been subscribed to my blog you have seen my week 1, week 2, week 3&4, week 5 and week 6 updates. I was committed to train and run the Calgary marathon at the end of May. I was on an 18 week training program and things were going really well until the beginning of February when I got really sick.

I was off training for a very long time, at first I was so exhausted and sick I couldn't get out of bed. Then when I thought I was better enough to start training again my doctor said no running. Even when  my chest infection cleared up I had a really nasty cough that lingered around for a month.

Finally last weekend I was convinced that I was ready to make a comeback! I felt pretty weak but at least I was getting my training done. Then I got a reality check on Saturday when it was time for my long run. In my week 6 update I mentioned that I was supposed to run 16km but because I had missed so many long run I only made it 5km and my chest was really feeling it.

Taking a look at where I am, where I should be, and how much time I have left to train for my marathon I've had to make a very difficult decision.....I won't be racing in the Calgary marathon as planned.

This was a very tough decision for me to make but it's not worth continuing down a road when I know I'm not going to be ready. I've ran marathons in the past so this isn't new for me. I know it takes hard work and dedication...you really can't miss any of your long runs or it's very tough to get back on track. I've taken a look back at my old training log....yes I keep training logs...I was MUCH further ahead by week 7 than were I am now.

Even though I'm disappointed I've decided the best thing to do is try NOT to dwell on it and move on. I've put together a new training plan (fingers crossed this time I don't sick anymore this year). Another goal of mine is to qualify for Canada's ITU World Duathlon team. I made this team back in 2012 and competed in the 2013 World Duathlon Championships....it was an amazing experience.

The qualifying race will be held here in Edmonton Sept 3/4 weekend.

I've made a new training program that combines interval training, Beachbody programs, road biking and mini races through the summer to get prepared for the qualifying race! I have 25 weeks to train which is more than enough time to get ready.

Even though I'm feel a little discouraged for abandoning my marathon goal this year I'm trying to move forward to get myself pumped up for my new training plan!

I'll continue to post weekly updates here on my blog throughout my training so make and you can also head over to my "Follow Me" tab to find all my social media accounts.

Happy fitness Friday!

Marathon Training & 21 Day Fix Progress Update Week 6 | Making A Comeback?

Is it a comeback? If you haven't caught up on my weekly training updates please go check out week 5 blog post....life has been a little crazy these past 6 weeks and training has NOT gone as planned. 

I posted last Saturday on my social media that I was making a comeback. I woke up early just to head out on my long run which I was DETERMINED to complete. My training program called for a 16km run, but if you've been following me you'll know I've been very sick with a chest infection and I've missed my last 3 long runs.

Unfortunately I only made it to 5km...my lungs were really feeling it! This is just my personal opinion but I feel that yes it is good to push your body, but only to a certain point. I know that 16km was a very unrealistic for my Saturday run but I have to say I was disappointed with only getting in 5km.

The rest of the week went pretty well. I completed all my Beachbody workouts at home so I can mark that down as a WIN. I'm really feeling so much stronger since I've started combining Beachbody with my marathon training. Plus it gives my legs a rest from just running, running, running every single day.

The rest of my runs during the week were pretty slow. My goal recently has been just to finish my workouts - without killing myself. I didn't do anything spectacular this week but I got it done.

That's pretty much it for this week! Sorry it wasn't anything too crazy exciting but slowly I am making a comeback.

Please check back next week for my week 7 update! Thanks for stopping by

Get Fit 2016 | New Years Resolution Planning

TONS of people make some kinda New Years Resolution goal that has something to do with fitness, weight loss, nutrition or health. Everyone has the determination on January 1st that this is finally the year!!! Then they fall off the bandwagon on January 2nd.

Has this ever happened to you?

Don't worry you're not the only one out there that this has happened to.

So how do you make a New Years Resolution goal and achieve it!?!?!?!

Follow these steps and lets plan to have an amazing 2016 together!

1) Set a goal that is realistic and achievable
First off find a goal that you can achieve, set yourself up for success! For example if you've never run in your life then don't set a goal of trying to run a marathon in 2016...start with a 5km run. Make your goals realistic enough that you can achieve them

2) Set a goal that you can track
Having goals are great! But why set goals if you can't say "yes I've completed that". Find a goal that you can track. For example don't just say 2016 is the year I'm going to loose weight....instead say 2016 is the year I'm going to loose 20 pounds. Now you have a goal that you can track and strive to reach

3) Write your goals down
Make it permanent! That's right get out a pen and paper and write down those goals. This is a step that a lot of people don't do. When you write down your goals you are more likely to work towards achieving them. I also like to put that piece of paper in a place I will see it everyday. That might be your bathroom mirror, fridge, ANYWHERE! Remind yourself of the goals you set everyday

4) Make a plan
It's not enough to say I'm going to loose 5 pounds. Make a plan! How are you going to loose 5 pounds? I like to write my plans out in my agenda book because I look in there everyday...but everyone is different. Maybe you need a wall calendar set out with your daily eating plan. Weight loose doesn't just happen - YOU make it happen.

5) Tell everyone!
Telling a friend or family member will help you stay accountable to your goals. Tell someone what your goals are. I also like to post mine of social media - that way the whole world knows.

6) Follow through
Health, nutrition & fitness goals are something that you have to work at DAILY. For most people it doesn't come naturally so just know that you aren't alone. This can be a daily struggle but just chip away at your goal everyday and you will see the results.

7) Reward yourself
I LOVE this part. Okay so I'll give you an example that I've done - I started the 21 day fix program last year. It's a fitness & nutrition program created by Beachbody that you follow for 21 days. My goal was to follow this program and FINISH IT! I told myself that if I completed this program in 21 days I could buy a new workout tank top. This gave me something to look forward to at the end of all my hard work. Make sure you acknowledge the hard work and effort you are putting in and treat yourself! Maybe it will be something small like a new workout tank top, shoes, spa day, new purse...maybe you want to go bigger and reward yourself with a vacation! Just make sure to reward your hard work.

I hope that you ALL have an amazing 2016! Set those goals and lets all work our butts off this year getting stronger and fitter than we were in 2015.

Please share with me your 2016 New Years Resolutions in the comments below...I would LOVE to know what they are.

If you have any questions about how to set a goal or how to achieve your fitness goal please feel free to comment below and I would love to help you out.

Thank you so much for stopping by! Happy Fitness Friday!

Fitness Update

Happy Fitness Friday!!!

It's my favorite day of the week.

Yesterday I posted a quick entry about where I've been...if you read it you know I've been BUSY with life events. With that being said I've really let my fitness go. It's been the hardest thing to set aside my workout time in order to move, build furniture and settle into our new place. I love to workout, it makes me feel energized, relaxed, and just overall amazing! When I miss my workouts I basically just feel like crap.

This weekend my husband and I are going to be setting up our fitness studio - FINALLY!!! It wont be anything fancy since it will be in an unfinished basement but it will just be a nice and large space to burn some calories! Then I can buckle down and start workout out again.

Check back next week and I will show you our basement transformation.

Living a Fit & Active Lifestyle

Going to the gym. Losing weight. Following an eating plan. Doing an at home workout. Sounds easy right? Well sometimes it can be easier said than done!

ETB Fitness got in contact with me at the end of July asking some great questions which inspired this blog post! They wanted to know what foods you you eat pre workout? How do you switch up certain routines daily/weekly to stay motivated? What do you eat or do after your workout to make sure you got the most out of your workout? Basically what fuels me for an AWESOME workout and  a GREAT day! So here are some tricks, tips and personal advice on how I stay motivated to continue my fit & active lifestyle.

I've always been a fitness enthusiast....ALAWAYS! I guess I can thank my parents for that. When I was in grade 4 I got my first taste of running by joining the cross country team at school, I begged my parents to let me quit piano and start running. Since then I've NEVER stopped.

It's not easy living an active & fit lifestyle, it takes work, it takes dedication and it will also takes sacrifice. Staying motivated to live this sort of lifestyle can be the biggest challenge some people can face. In my opinion "being fit" isn't something that happens overnight, it isn't something you can do for 10 weeks and then go back to your old habits....this is a lifestyle change! This is something that you need to commit to and work towards every day. I know, I know, it can be a struggle and some days are easier than others.


Let's start at the beginning...getting in gear to do a workout! Most of the time YOU are the only one holding yourself back. I know that on those tough days when I don't want to workout it takes some time to talk myself into getting my butt moving. So what motives me to GET MOVING? I think about my past accomplishments and what I hope to achieve in the future.

Let me explain.....I have competed in 67 running events. Don't believe me? I have kept every completion number to prove it, they are all pinned and displayed on my "race wall". I look at those numbers and it fuels me! I think about every race that I've ever competed in and what it took to get there.

Once you're put yourself in the right mind set you're ready to move onto fueling your body. This is SO important, you don't want to be stopping halfway through your workout because you've run out of gas. You have to find something that works for you, you want to eat enough so your energy lasts for the whole workout but don't eat too much to the point where you feel like there's a rock in your stomach. Your best bet is to look at and try some preworkout energy drinks, bars or other supplements. You'll have to try and test what works best for your body.

Also remember to eat afterwards....it's best to eat within 30 min of completing your workout for recovery. If you've traveled to your workout location grab a bar and eat it in the car on the way home. If you've worked out close to home have something ready in the fridge to grab when you're done.

How do you stick with a fitness lifestyle long term? Mix it up! Do something that interests you. For me...I'm a runner. I love running so that's my main fitness goal, however, running is a high impact sport so I'm big on cross training. How do I do that? I use Beachbody works which can be done at home. I switched from the gym to Beachbody in 2011 because I found they gave WAY better results. My training plans for running usually stay pretty consistent...a marathon training program is a marathon training program BUT I can do my marathon training program+Beachbody Insanity or marathon training program+21 Day Fix. I like to keep it interesting and switch up what I'm doing for my cross training.

I truly feel like if you can find an active that you enjoy participating in you will stick with! But also remember to mix it up and always try new things....who knows you might enjoy it.

So how do you get started towards your new active & fit lifestyle, just go for it! Start small, maybe going out every night for a walk, finding a drop in class near your house, or start following an at home workouts. Only you can take that first step towards your new lifestyle. Are you ready? Get set. Go!