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the girls of montreal - scott dunbar

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trap door - stars

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GET MOVING MONDAY - this week's workout

on mondays i go out for a quick run..... sunday long run day got rained out yesterday, so i ran 8k this morning at just below race pace.... more than i usually would :)

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SATURDAY STRETCH - this week's stretch

also, notice the happy yoga patterns... floral sticky socks and a stripy mat!

i don't workout on saturdays.... i just do some stretching or yoga. :)

today's line-up (what i remember):

3 sun salutations

plank, side plank (both sides)

low plank, low side plank (both sides)

childs pose

downward dog

dolphin (both sides)

squat to warrior 3 (both sides)

toe touch

cobra

tree (in the wind)

+ some other stuff i can't remember!

i hope you're having a good weekend... come back daily for inspiration :D!

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LAZY FRIDAY - this week's (non) workout

soccer in the shadow of the church. 

on fridays i usually rest, but still try to get some kind of physical activity in. for the past few months on fridays i've been playing pick-up soccer with the neighbourhood buds:

ran 5 laps around the field (to actually warm up, cause its like 10 degrees here)

play about an hour of soccer - lots of running and cardio!

now for dinner.... and then netflix and sleep 

<3 <3 <3

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TBT THURSDAY - this week's workout

on Thursdays I do an old workout that I haven't done in a while.

today's? what i used to call my "all about ass"  equipment-less workout

i was blessed with good ass genetics, and used to bike literally everywhere i went from ages 12 to 18, so i sometimes neglect my booty area since i've got what seems to be a permanent booty base.... and these days i feel like running is enough? ya, well... time to bring back this workout!

do 10, 15 or 20 reps of each exercise, depending on your fitness level. repeat the entire workout twice (or three times if you're really ambitious). if you don't know what any of these are, they are fairly common exercises that can easily be found via google images/youtube etc. or you can drop me an ask.

(some exercizes use weights. if you don't have weights, use a shampoo bottle, or nothing. its cool. if you don't have a mat for the donkey kicks, use a towel. you don't need anything except your body to get into shape. NO EXCUSES!)

1. step-ups (right)

2. step-ups (left)

3. plie squat (with or without weight)

4. chair squat to warrior 3 (right)

5. chair squat to warrior 3 (left)

6. pendulum squat (basically a chair squat where you alter kicking each leg out to the side as you come up)

7. donkey kick - knee to chest - straight leg extension (right)

8. donkey kick - knee to chest - straight leg extension (left)

9. romanian deadlift (shout outs to my home country!)

10. squat (with or without weight)

(also my first ever cell phone selfie.... took me soooo long to get myself in the frame without feeling like I was gonna drop my HTC. #noob)

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an hour of tennis, plus insanity. definitely need some fuel!

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WICKED WEDNESDAY - this week's workout

on wednesdays i do a routine that i hate, because i know its good for me.

today?

shaun t's insanity - insane abs.

ughhh love it but hate it! literally dripping sweat on my mat :D!

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Tennis this morning.

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today's breakfast: Earl grey & yogurt, granola and strawberries.

That two weeks when local strawberries cost the same as the imported ones, the best.

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Kitten loves her new mat. I love it cause it keeps the chair clean. Yeee.

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cut up a 1$ maple leafs shirt from the thrift store to make this habs coloured rag rug for my house. 

if anyone wants to learn how to make this lemme know :)

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HIIT TUESDAY - this week's workout

post HIIT workout sweatstain selfie!!!

did a 20 minute outdoor equipement-free workout

run at a slow pace for 2-3 mins as a warm up

1 min high knees

2 min jump rope

3 min run (as fast as possible, or at least faster than race pace)

2 min burpees

1 min mountain climbers

3 min run (as fast as possible, or at least faster than race pace)

2 min jump rope

1 min high knees

run at a slow pace for 2-3 mins as a cool down

stretch. 

if you want an hour long workout you can repeat x2. :)

follow for more workouts and inspiration!!

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#flowers

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'Asian taco night' aka make your own rice wrap rice wraps #yum

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At baseball, basking in the sun being a supportive girlfriend. #pic

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Créer c’est vivre deux fois.

Albert Camus