healthy |ˈhelθē|adjective ( healthier , healthiest )in good health: : feeling fit and healthy.• (of a part of the body) not diseased : healthy cells.• indicative of, conducive to, or promoting good health : a healthy appetite | a healthy balanced diet.• (of a person's attitude) sensible and well balanced : a healthy contempt for authority.• figurative in a good condition• desirable; beneficial• A conscious choice; A life-long commitment.

Saturday, August 31, 2013

DAY 31! Smile


Friday, August 30, 2013

Day 30; Sign (and that whole Religion thing)

So I don't have a picture today.

But that's okay because I am still publishing a post. Can you believe tomorrow is the LAST DAY of the August Break? So I probably will resort to posting 3-4 times a week again, but I feel like it has really gotten my creative juices flowing.

Now today's focus is "Sign" and instead of taking that literally (as in a sign on a road), I am going to share a little bit about my spirituality, my search for spiritual freedom, and where I am at today.

Back when I started this whole healthy living journey I didn't realize that spirituality was a part of a healthy lifestyle. I was focused on the number on the scale, the size of my jeans, and the amount of ell-bee's (lb's) I lost.

It was about 8-ish months in that I was almost knocked over by the realization that I had been eating as a way to hide my inner anxiety about my lack of spirituality. I was terrified of death and dying, I was absolutely a wreck about "2012" and I couldn't even think about my mortality without crying.

A lot of that has to do with fear of the unknown. Which isn't necessarily irrational, but I was taking it to an extreme.

As someone who didn't grow up at all surrounded by organized religion I "knew" some things already about my belief system: I didn't believe in God. I didn't believe in Hell. I wanted to believe in a Heaven, but I was skeptical.

So that left a whole lot of uncertainty which caused a whole lot of anxiety, which caused a whole lot of running away (aka eating my feelings).

Once I realized this, I was able to reflect on my life, my struggles and triumphs, and come up with a set of beliefs about spirituality that both calmed my nerves, and made me feel more complete as a person.

  1. I believe in being a good person.

  2. I believe in Karma.

  3. I want to help people.

  4. I can be a light in someones day.

  5. I believe in the power of the universe.

  6. Uncertainty is daunting, so I chose to focus on today.

  7. I believe that everything happens for a reason.

  8. I absolutely believe in the greater good of humanity.

Those are some pretty broad beliefs, and I don't think they fit in a nice little box of "religion" but they help guide my choices and my day. They give me peace of mind when I am anxious and they outline my values and beliefs.

So, no, I still don't know what happens to people when they die.

And yes, 2013 came an went (thank goodness).

And no, my date of death is still up in the air. Although there are internet quizzes one could take if they really wanted to find out. ;)

What I do know, is that I can make the choice today to be a good person, I can maybe touch a life or 2, I can smile at a stranger, buy someones coffee at the drive through, give my cats a can of wet food, and sing to my puppies and get them all worked up.

I respect your beliefs, and I hope that you'll respect mine too. I am not here to tell you your religion is wrong, your beliefs are silly, or your value system is lacking. Those are your beliefs, values, and spirituality. I have no right to judge that or compare it to my own.

That is part your beautiful journey, and it will have its ups and its downs, and it will test your faith and your happiness, and you will come out a stronger individual.

Thanks for listening .. err.. reading. :)

Thursday, August 29, 2013

Day 29; My Fave Thing and Turbo Fire

My Fave Thing: Feeling like a Crossfit Lady Beast.

CrossfitI am contemplating doing the Turbo Fire program. I have sporadically done the workouts here and there and I love them. Chalene Johnson is so motivational, the music is pumpin, and the class energy is always high. Not to mention the Abs 10 is totally killer. You'd think 10 minutes wouldn't be that bad but Man oh Man..

I also really love the HIIT workouts. They are HARD and leave me in a total state of sweat by the end.

I own all of the products needed to do the program (a resistance band and an ankle band), and really, if I brought these things with me to Europe (plus my laptop) I could do the program while we are on the honeymoon. It would be an easy and affordable way to stay fit. I was just hoping to not take the lap top, so that is a bit of a draw back.

The other major drawback? Well... I wont lie. I am awful at following through with structured plans. Remember that time I tried to do Insanity and got only one week in before I got bored? Oops. Or all those semi-followed running plans?

When I first got in to working out structure was awesome for me because I had no idea what I was doing. I started with running plans and then fell in love with other things related to fitness as well. That is when all my structure went to shit because I kind of thrive when I just do what I want each day. Motivation really isn't lacking to get out and move my bod.

Specifically... Crossfit and Lifting. 2 Things I am pretty in to right now. I try to make it to CF at least twice a week and to my Gym 2-3 times per week. I am all about "getting my moneys worth" and I don't want to jeopardize that with a structured plan.

So, Turbo Fire would work well for the 3 weeks I am in Europe because it would have no competition with other forms of Exercise.

But what happens when I get back to Canada? How do I balance Turbo Fire with Crossfit and Training for my Next Half Marathon? (Yeah, I am totes running the R&R Las Vegas in November! Holla.) I just don't have enough time to do all three things at the same time.

I'd love to hear you weigh in on the matter and your suggestions for balancing training programs.

Wednesday, August 28, 2013

Day 28; Smell and Photos [3]

So Matthias and I want to buy the disk with the rest of the photos on it, but right now we have to focus on the honeymoon. This is the last of the Wedding Photos... for now :) ;)

IMG_0533 IMG_0538 IMG_0548 IMG_0597 IMG_0793e IMG_0816e IMG_0837 IMG_0856 IMG_0883 IMG_0888e IMG_0894 IMG_0913 IMG_0926eThe sweet smell of the outdoors after the rain :) Perfect scent for a Wedding Photo Shoot.

Tuesday, August 27, 2013

Day 27; Number (ProteinCo Canada)

I must say, I am pretty impressionable when it comes to supplements. "Oh, you liked that product? I will give it a try!" Is usually what comes out of my mouth when I am talking to friends and Matthias about the products I want to try.

I have been in the market for a "Supplement Company" that I love for a long time. Here are some of the criteria I was looking for:

  1. Canada Based (save on shipping)

  2. Quality Ingredients

  3. Easy to Navigate Website

  4. Quality Control Standards

  5. Manufactured in Canada

  6. The option to sample different products

  7. Vegetarian Options if I so choose

I have found a company with ALL of these requirements.

Introducing ProteinCo Canada. From their website:
When it comes to making the right impression, we only get one chance. That’s why our values govern who we are and how we operate. They shape and define the character of our company. They are the values that guide our decisions and how we interact with people.

ProteinCo. manufactures all its products in Canada. We adhere to strict quality control standards and have control over the entire production process. From the procuring of all raw materials through to finished product, we're in control every step of the way. Producing true to label claim, safe and effective products is our primary concern.

Our goal from day one has been to provide consumers with safe, effective products that are easy to use, and produce measurable results. We are always striving to improve upon, or develop new and exciting products that can benefit the health and fitness levels of our customers.

Whether that means incorporating centuries old wisdom, with the latest in ingredient delivery systems and technology, we do whatever it takes to produce the best quality products possible. From all of us at ProteinCo., we appreciate the opportunity to serve your nutrition needs. We continue to quietly grow through word-of-mouth recommendation, as satisfied athletes and trainers continue to tell others about their impressive results.

Sounds awesome, right?

Well it is!

proteinI purchased a sample pack of 5 different flavors of protein powder on the 17th. It arrived on the 26th. Not too bad considering there was a weekend in there and it came all the way from Quebec.

I absolutely love that I can try a bunch of different flavors before buying a huge bin! Cookies & Cream?! Strawberry Banana?! Both flavors I have hummed-and-haad over before but have been too scared to shell out the cash for in the off chance that I hated the flavor.

So far I have tried the Cookies and Cream flavor and LOVED it. It was creamy, not too sweet, and blended easily with Almond Milk in the shaker cup that was included. I did add the little wire metal ball thing to help break up the chunks. (sidenote: what are those balls even called?!) I am super excited to try the other flavors too!

Here are the nutrition stats of the Cookies and Cream:

nutritionI can't wait to continue shopping with ProteinCo Canada! I highly recommend you check them out.pullups

Supplementing with them will definitely help me reach my goal of doing an unassisted pull-up. Or maybe multiple ones (heh, hence the "number" of the day.)


I am not affiliated with ProteinCo Canada, although one day I would love to be! All opinions expressed are my own.

Monday, August 26, 2013

Day 26; YES

Ok. I am going to talk to you all about Epicure.

I recently became and independent Epicure Consultant. What does that mean? Basically I am one of the people you go to to buy awesome, high quality, Canadian-made spices.

Epicure offers fine food products, quality cookware and environmentally-friendly home and body products manufactured for Canadians by Canadian. Many of the products are Kosher and Low in Sodium and ALL of the products are certified Gluten Free.

[caption id="attachment_1203" align="aligncenter" width="300"]epicure YES[/caption]

Here are my Top 4 Favorite Products:

  1. Herb Garlic Sea Salt Grinder

  2. Guacamole Mix - This takes your guac to the next level.

  3. Red Garlic Sansel - Salt Free!

  4. Yoga Tea - Decaf Chai, perfect for an evening treat. Not too spicy.

The services I provide as a consultant include:

  • Tasting Parties

  • Book Parties

  • One to One Consultations re: Products

  • Monthly Orders

Hosting a party is so easy. All you have to provide are the dippers and the guests. I will provide the products, door prizes, and if requested, do a cooking tutorial of any of the meals listed in the catalogue. As the hostess you will receive money off your order and special host deals.

Not interested in hosting a party but still looking for a way to purchase products? I will enter in month orders by the 9th of each month. Direct shipping options available and I will deliver to Red Deer and Blackfalds area.

My next order is going in on FRIDAY, AUGUST 30th.

If you are interested in learning more about Epicure I hope you will check out my Online Catalog  and contact me by email at amiekerbe(at)outlook(dot)com.

Sunday, August 25, 2013

Day 25; Sunday Morning

This is a recycled picture. Fail on my part, I forgot to check what the Pic of the Day was!

I am on an Oats kick again and it feels so good to be back! I haven't had oats in centuries. I have missed them! This bowl of Bad-Ass filled me up for 5 hours. Imagine it without strawberries and PB and with Blueberries instead, mkay? ;)


Saturday, August 24, 2013

Day 23 and 24; Sacred and Hear, Epicure and Saturday Fit Recap

So I worked a double shift last night (evenings and nights; aka 3:15pm to 7:15am), hence the lack of postage yesterday. Anyways, this post is going to be all over the place so lets get on with it!

epicure2 epicure3 epicure1I have entered in to the world of Epicure. Have you heard of it before? It is a Canadian, Women-Lead Company that focuses on spice blends and healthier easy-cook meals. I plan on going in to more detail in a later post but in the mean time check out this link. If you are interested in hosting a party (All you have to provide are the dippers and the guests!), contact me at amiekerber (at) outlook (dot) com. It is a great opportunity to connect with friends, learn about Epicure and get free stuff!

That ^^^ is my favorite Selena Gomez Song and videotaped from her concert last Saturday in Edmonton. She is actually a very positive role model for young girls IMHO (haha who had to google that acronym?)

FIT SATURDAYHere is a recap of my weekly workouts!

August 18th - 5km Walk at the Dog Park

August 19th - 30 Day Shred Level 1, Walk the Dogs - Tired after work and didn't feel like going to the gym.

August 20th - Upper Body

  • Assisted Chin Up (30kg assist, 6 reps, 2 sets)

  • Isometric Chin-Up (Hold as long as possible, 3 sets)

  • Barbell Bench Press (70lb, 8 reps, 8 reps, 5 reps)

  • Underhand Grip Lat Pulldown (90lb, 8 reps, 3 sets)

  • Closed Grip Seated Cable Row (75lb, 9 reps, 3 sets)

  • Cable Lateral Raises (10lb, 10 reps, 3 sets per arm)

  • Cable Tricep Extension (20lb, 10 reps per arm, 10lb, 12 reps per arm, 2 sets)

  • Bicep Curl Machine (25lb, 12 reps, 3 sets)

  • Run (1 Mile, 10:19)

August 21st - Rest

August 22nd - Crossfit - A good WOD but definitely left my shoulders aching and burning.

  • EMOTM 12 Minutes

  • 4 HSPU's *Attempts*

  • 6 Hand Release Push Ups

August 23rd - Crossfit - I don't know if I am happy with this. I did the first 21 Thrusters unbroken (WOAH!) and I think it may have been a bit overkill and burned me out before I got in to the pull ups. I know my shoulders were sore from the day before, but my time was still 1:50 slower than my previous Fran time (7:00). I used the same weight as before for the thrusters (55lb) but this time I used the Thick Green Band instead of the Thick Black Band (so I used Less Resistance this time). Thoughts?

  • Fran

  • 21-15-9, Thrusters (55lb) and Pullups (Thick Green Band)

  • 8:50

August 24th - Walk the Dogs - Worked a double shift and wanted a rest day.

How were your workouts for the week?

Thursday, August 22, 2013

Day 22; Midday

dogsDo I even have to write where we were? The dog park of course :)

Wednesday, August 21, 2013

Day 21; Taste

Girls Night included:

Keurig Iced Coffee

saladFish Taco Salads with Mango Salsa and Greek Yogurt Chipotle Sauce

Man Of Steel <3 Henry Cavill

... All Tasty and Delicious Treats

Your Welcome.

Photos [2]

IMG_0504 IMG_0501 IMG_0490 IMG_0483e IMG_0461 IMG_0449 IMG_0428 IMG_0412Installment #2 ;)

Tuesday, August 20, 2013

Day 20; Something Old

So today really should be "taste" but I am getting a SCOOOONE tomorrow for breakfast from City Roast so I thought I would save that as my "taste" picture and instead do something old today.

Without further ado, this is my pillow. This same pillow I have had for 20 years. Yes. You read that correctly.

This is the item I would go for if there was ever a fire. This pillow has traveled across the country with me. It has been to almost every sleep over I ever attended as a girl. It has doubled as my suitcase many times. It folds over twice (which is a sure sign it is nasty and needs to be disposed of). It is the one item I ALWAYS lock up if I am leaving the dogs alone when I am at work. If something were to happen to my pillow... well... we would probably have to sell the dog. When I was 5 my dad had to turn around when we were almost home and drive back to Kananaskis so that I could get my pillow. It is THAT big of a deal.

I don't even sleep on it. I lay it across my chest and rest my chin on it. It has THREE pillow cases on it because it is falling apart on the inside. I don't want to even think of the amount of dust mites in it. Ew.

Alright. So I am a total freak and now you all know it. :) Whatevs. My pillow is totally the comfiest.


Monday, August 19, 2013

Day 19; White

Have you heard of Wear White Wednesday? Do you know what the Government of Alberta is trying to do to Registered Nurses?

Of Interest:




Sunday, August 18, 2013

Saturday, August 17, 2013

Saturday Fit Recap

Now that I am using the blog as a way to track my workouts, I think it is a good idea to recap my weekly fitness in a post! I love reading other peoples Weekly Workouts, I find it to be very motivating. Hopefully I can make this post a regular thing?

August 11th - Sick, Walk the Dogs; I had an awful head cold last week. I ended up taking 4 rest days, and by Sunday I was starting to finally feel better!

August 12th - Upper Body

  • Bench Press (70lb, 8 reps, 7 reps, 6 reps)

  • Bent Over Barbell Rows (75lb, 8 reps, 3 sets)

  • Incline Dumbbell Press (25lb/arm, 5 reps, 3 sets)

  • Underhand Lat Grip Pull Downs (75lb, 10 reps, 9 reps, 8 reps)

  • Single Tricep Pressdowns (20lb, 10 reps, 2 sets)

  • Dumbbell Curls (15lb, 8 reps, 6 reps)

August 13th - Crossfit; Loved this workout. My shoulders were feeling it the next day! I really like the Noon Class at Pure. My friend Darla was there so it was good motivation!

  • 8 Min AMRAP

  • 6 Hand Stand Pushups *Attemps*

  • 8 Toes 2 Bar *Attempts*

  • 12 KB Swings (16kg)

  • 4 Rounds + 6 T2B Attempts

August 14th - Crossfit; It was SO hot out. The 200m run was pretty brutal. Darla and I did this workout together. It was nice because we pushed each other to run just a little faster so we could get it over with.

  • 5 RFT

  • 5 Squat Cleans (65lb)

  • 10 Pull-Ups (Jumping)

  • 200m Run

  • 14:35

August 15th - Walk the Dogs, Active Rest (Holy, Soreness.)

August 16th - Rest

August 17th - Leg Day; Tonight I am going to the Selena Gomez Concert with my 2 nieces. They have VIP box seats, How cool is that!?

  • Deadlifts (135lb, 6 reps, 6 reps, 5 reps)

  • Leg Press (185lb, 12 reps, 3 sets)

  • Seated Leg Curls (65lb, 10 reps, 60lb, 10 reps x2)

  • Calf Raises (115lb, 8 reps, 3 sets)

  • Elliptical x 15 mins

I feel like I finally found my blogging mojo again. I don't really know where it went, but it is back and with a vengeance.

Any fun Saturday night plans?

Friday, August 16, 2013

Where I am At and Day 16; Floral

ringsRemember my word for 2013, Acceptance?

I think I am in a really good place with it actually.

With the wedding being over, my energy has finally replenished and I feel like my positive, happy old self again.

I also feel proud of my efforts to be healthy as opposed to disappointed in myself for not being skinnier. (That right there is huge, people.)

I find myself focusing on getting daily activity (Check out My Workout Log Here!), resting when I am sore, doing what I feel like doing at the Gym or Crossfit, and being fine with not running a whole ton. I am running a half marathon on the 25th, and No, I haven't trained for it, like at all, but I figure I can walk/run, take it slow, and enjoy the hugeness of the race.

I find myself gravitating towards healthier choices naturally, and it no longer feels forced or stresses me out. I try to get a solid source of protein at each meal which is new for me, and I have noticed how much more full I feel. That means I am less likely to boredom-eat because the thought doesn't even cross my mind. I guess you could say I am a Pescetarian at this point? I eat fish almost daily, but we are trying to stick with ocean-safe choices. I don't plan on eating other animal products, but I won't rule it out for forever. Just going to do what feels good and right now I am glad to say that correlates with what feels healthy!

Work is improving. It was a HUGE transition, and it was a little rough at first, but I have found my footing out there and its getting easier. For the most part it has been a welcomed learning curve.

We leave on our honeymoon on the 9th of September and I think that is really the only thing that is stressing me out right now. Not too shabby.

I feel healthy and whole and full of love.

That is pretty darn rad if you ask me.

Thursday, August 15, 2013

Day 17 and 18; Touch and Looking Down

Day 14 and 15; Stillness and Books

[caption id="attachment_1147" align="aligncenter" width="300"]I spy a still Hank. I spy a still Hank.[/caption]


[caption id="attachment_1148" align="aligncenter" width="225"]Books; I do my reading on a Kobo, do you like E-Books or do you prefer hard copy books? Books; I do my reading on a Kobo, do you like E-Books or do you prefer hard copy books?[/caption]


Wednesday, August 14, 2013

Photos [1]

I'm interrupting the August Break with the first set of Photos from the Wedding.

Holy Smokes, Emily Redekop with EmRed Photography. did an AMAZING job. I love them all!

Check out her Facebook Page and Website.

IMG_0110 IMG_0174IMG_0211IMG_0257 IMG_0263 IMG_0301 IMG_0319 IMG_0350 IMG_0362You can't even tell that I cried the whole time :)