Friday, February 5, 2016

Fitness Friday & A Premier Protein Giveaway (5 Winners!!)

I have a Believe journal my mom gifted me for Christmas and I use that to plan, and track, my workouts. I'd like to start doing it more online too like I have in the past. So, with that being said, I'm linking with with my friend Kris at Canadian Girl Runs for Friday Friday!

Technically, this is week 4 of training for the BMO Vancouver Marathon but, as you know, I'm still working my way back from an injury so things are looking a little different training-wise.
Monday, February 1st:
30 minute 6:1 Run/Walk Intervals at Easy Pace (9:41/mile)
60 minute Body Pump Class 

Tuesday, February 2nd 
30 minutes 6:1 Run/Walk Intervals at Easy Pace (9:41/mile)
60 minute Barre Class

Wednesday, February 3rd

60 minute Walking Hills Workout
10 min warm-up, 45 minutes 3:2 Intervals of 5% and 10% incline at 3.8-4.0 speed on the treadmill & 5 minute cool down

Thursday, February 4th

Active Rest Day
60 minutes ice-skating with London

Friday, February 5th
60 minutes Grounding Series Yoga
Saturday, February 6th
8 miles of 8:2 Run/Walk Intervals at Easy Pace (9:40-10:00)
Sunday, February 7th
Active Rest Day
60 minute Grounding Series Yoga

I typically do more strength training/weights but I stepped back a little this week. I am to do at least 4 strength training sessions a week (even if they're only 30 minutes.)

As I mentioned a few times this month I recently completed a 30 day health challenge where I focused on learning more about the fuel my body needs on a daily basis (especially when training for a marathon.) One of the most important things is Protein. Throughout the challenge, I learned I wasn't getting enough. So, I started paying more attention to labels and adding more protein. 

I knew you were supposed to eat within an hour of working out but I didn't know you should include some protein in your post-workout snack. Protein helps repairs muscles, after a workout, and helps maintain muscle tonight. It also helps curb your hunger by making you feel fuller for longer and boosts your energy levels. During the challenge, I started incorporating things like Protein Shakes and bars for easy, healthy, on-the-go snacks. Unfortunately, there are a lot of foods marketing with high protein but they're high in other things like sugar and calories. The key is finding ones that have the right balance of ingredients (ideally, ones you can pronounce!)

Premier Protein shakes fit all my requirements. They're high in protein (30 grams!) have only 1 gram of sugar and 160 calories. While they're better cold, I like to keep a few in my gym bag for a post-workout snack. Bonus: If I keep my gym bag in my car, during the day, they're usually cold by the time I go to workout anyway (benefits of Canadian winters haha!)

The protein also works well for baking (some protein powders DO NOT!) Check out this yummy chocolate chip banana bread recipe my friend Jen made using Premier Protein!! So good!!

This morning, London and I decided to use the shakes to make a Blueberry muffin inspired shake. We both love blueberries and, although they aren't cheap right now, we try and eat them with our breakfast every day. 
We grabbed a cup of blueberries, cinnamon (about 2 tbsp), one container of Premier Protein Vanilla and some ice cubes.

I let London do the pouring, and mixing, since he loves to help in the kitchen right now.

It tasted more like a milkshake than a smoothie. It was delicious! London insisted on having a "big glass" like mommy and finished his before I even started mine!! 

Now, for the fun part.  With the help of Premier Protein, I'm giving away FIVE packs of 18 Premier Protein Vanilla shakes.

This contest is open to Canadian residents only (sorry American friends) and will close next Tuesday at midnight. Enter using the Rafflecopter below.

Good Luck!

If you don't win, Premier Protein is available until March 28th at Costco!

a Rafflecopter giveaway

Disclosure: I received a case of Premier Protein shakes for free to review. All thoughts and opinions are my own.


  1. I love simple smoothies - yogurt or almond milk and frozen berry mix (rasp, strawberry, field berry etc)

  2. I've only made on smoothie using protein powder, banana, ice cubes and almond milk! These blueberry one sounds amazing!

  3. I love chocolate vega + pb + oats + almond milk + ice!