Spring has Sprung….well kind of

20 Mar

Happy first day of Spring everyone!  With mother nature on the fritz we wont really see a change in temperature until the weekend.  Just in time for Around the Bay on Sunday.

The past month has been crazy busy on my end.  i said goodbye to many good friends at Sears and started my dream job at Nike as Ontario’s first Nike Running PACER.  As sad as i was to go, i haven’t looked back…well i haven’t really had time to.  It’s been busy right from the get go.  My territory is all of Ontario, so as you can imagine i have spent numerous hours in the car.  i’m pretty confident i could recite the entire Trouble song by memory as it plays 47 times a day.  Other then catching a few bad ear worms during my travels, i absolutely LOVE my job.  i have married my passion with my career and am honoured to be apart of the Nike family.  i work for the Number One most innovative company of 2013 according to Fast Company, the people are young, inspiring and hard-working, and i get to do what i love.  i wake up every day and pinch my self and ask “is this real life?”  i am excited for this next chapter and am keen to help grow the running brand across Ontario.

As if i’m not immersed enough in the world of running as it is, i decided to continue on as a Run Leader.  As some of you may already know Nike offers FREE run clubs three nights a week.  Monday’s are in the Annex with Erica, Tuesday’s are either in North Toronto with Courtney or Central with Inge, and Wednesday’s are in Queen West with me.  With Nike being a sponsor of the Sporting Life 10k again this year, they are offering a 10 week training program for those who are looking to run a race for the first time, set a personal best or lead from the front.  We are week three into the program where we run 3,5 and 8k routes each week.   We kicked off the program last Thursday at Camp Ooch with a 4k run, dinner and a Dj.  Moving forward, every other Thursday will be a community night where all three run clubs come together.  When you register for the SL10k race you are supporting Camp Oochigeas which is a camp that supports children with cancer.  Last years 2,500 runners and walkers raised 75% of the $2.1 million in vital funding needed by Camp Oochigeas.  That sent over 400 Ontario children living with cancer to experience the magic of Ooch with no cost to their families.  Click here to learn more about the magical Camp Ooch and how they help families and sick children.  If you want to learn more about the Sporting Life 10k Run/ Walk or want to sponsor a runner visit their webpage.  Already signed up but looking to train?  Join the Nike Run Club Facebook Group for weekly updates.  Click on join a run club and select the group that is closest to you.

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Magic

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Its race season, so the next few weekends will be spent eating baguette and crossing finish lines.  Good luck to all running ATB this weekend.  Lets hope Mother Nature has things figured out by then.

Savoury Sunday: The 12 grain, Chia Seed Nut Bar

24 Feb

Drum roll please…….. SAVOURY SUNDAY’S ARE BACK!

This week i posted a picture of a high fibre, filling treat and many of you asked for the recipe.  So here it is.

With Around The Bay (a race) taking place next month i have upped my km’s and have been running more which in turn have become hungry 24-7.  I have had time this week to play around in the kitchen and came up with this high fibre, high protein, high energy bar. Good to have as a pre-work out snack. All ingredients are natural with no additives.

Bulk Barn is like a gold mind, they have everything!  Majority of the ingredients i have on hand in my pantry but all ingredients can be found there.

What you will need:

1 cup of 12 grain cereal  - cooked
3/4 cup of chia seeds
2 Tbsp of Pumpkin Seeds
2 Tbsp of Sunflower Seeds
2 Tbsp of Black Currants
2 Tbsp of natural Coconut Shavings (or a bit more if you are a coco-NUT like me)
2 tsp of un-sweetend Coco powder
1 Tbsp of Cinnamon ( or more to taste)

3 Tbsp of some sort of nut butter which ever you prefer.  (I used natural Almond and natural crunchy Peanut Butter)
2 Tbsp of Honey
1 Tbsp of Agave Nectar
1 tsp of Vanilla Extract
1/2 tsp of butter

What you’re eating

12 Grain Cereal: Cracked wheat, rye meal, steel-cut oats, cracked triticale, hulled millet, barley flakes, thick flaked oats, brown flax seeds, buckwheat grits, white sesame seeds, sunflower seeds, golden flax seeds.  For 3/4 cup of grains there are:

360 Calories
9% Fat (0 Trans, 0 Saturated)
0% Sodium
22% Carbohydrates
44% Fibre
35% Iron

12 Grain cereal

 

Chia Seeds: Chia seed in my opinion can be considered a SUPERFOOD.  It is an exceptional source of fibre, and loaded with protein, vitamins and minerals. Get this, Chia seeds are also is also the richest known plant source of omega-3,  They also have  highest antioxidant activity of any whole food – even more than blueberries. For 1/8 cup (2 tbsp) of seeds:

60 Calories
8% Fat (0 Trans, 0.4 Saturated)
0% Sodium
2% Carbohydrates
20% Fibre
3g Protein
12% Calcium
7% Iron

Chia Seeds

 

Pumpkin Seeds: Are a good source of vitamin K and are filled with minerals including phosphorus, magnesium, manganese, iron and copper.  Pumpkin seeds contain L-tryptophan, which is converted into serotonin, which aids in a good nights sleep.  They also are a natural protector against osteoporosis as they are nigh in Zinc. These little seeds are also a wonderful source of vitamin E (35mg per 100g), protein (30g per 100g) and vitamin B group.  Lastly, they are beneficial to prostate health.  The oil in pumpkin seeds alleviates difficult urination that happens with an enlarged prostate.

Pumpkin Seeds

Sunflower Seeds: Sunflower seeds are high in healthy unsaturated fats as well as protein, fibre and other important nutrients. Sunflower seeds contain both monounsaturated and polyunsaturated fat, the types of fat that help protect your heart.

Sunflower Seeds

 

Process

1) Preheat oven to 375F

2) Bring 3 1/2 cups of water to a boil and pour in 1 cup of cereal. When it resumes to boil, reduce to simmer, cover and cook for 15 to 20 minutes. Stir occasionally.

3) While the grains are cooking, soak the chia seeds in 3/4 cup of cold water.  Stir occasionally.  It should get thinker and form a jelly casing.

4) When the cereal is cooked, remove from heat, stir in Coco powder and let cool for 10 minutes.

5) Add the Nuts and dried fruit in with the Chia seeds.

Coconut

Currants

6) In a saucepan, heat the Nut Butter, Honey, Agave, Vanilla Extract and Butter on low.  Stir often as you don’t want to burn the butter and honey.

7) Combine the cereal and chia seeds mixture.  Mix in the Cinnamon.

8) Add the contents from the saucepan to the bowl of cereal/dried fruit. Mix well.

9) Line a baking sheet with Parchment paper and pour contents onto the sheet.  Flatten with a fork to ensure mixture is evenly distributed.

10) Bake for 15-20 minutes, or until bars are crispy enough to cut.

11) Cut into desired sized squares or bars.   Store in a container and enjoy for breakfast, or a pre/post gym snack.

 

12 Grain bars

 

 

 

 

 

http://www.bulkbarn.ca/en-ca/products.html?product=3285&search=chia+seeds

http://www.care2.com/greenliving/13-health-benefits-of-pumpkin-seeds.html#ixzz2LdPNpoJ2

http://www.healthdiaries.com/eatthis/6-health-benefits-of-sunflower-seeds.html

new year, new look

8 Feb

Two months in and with liifeintechnicolor celebrating its second birthday, i thought now would be a good time to get back into the swing of blogging.  i stepped away from my online journal for a few months but i’m settled and ready to reflect on 2012.

On January 12th 2013 liifeintechnicolor turned two.  That means for 730 days i started, kept and grew my blog. i posted 22 new entries, and had 4,900 views (almost double from last year) from 63 Countries.  So what’s next?

It was a really special year.   It encompassed many ups and downs, laughter and tears, sacrifice, self-discipline and determination.  Many early mornings, late nights, and home cooked meals.  Cant’s were replaced with commitments, and i learned to ask for help when needed.  Life changing opportunities made 2012 a significant year.  i had 4 personal best running races, i was 1 of 24 applicants selected for the Sears Future Leaders program, i raised $38,000 for pediatric childhood cancer centres across Canada and i rode my bike from Vancouver to Halifax, raised awareness and money for children living with cancer and beyond.  2012 really was a year of accomplishments.

1) Family: My family never ceases to amaze me.  Aside for being totally awesome ALL the time, this year i was exceptionally spoiled by their support and willingness to chauffeur my vehicle-less self around .   My training and fundraising schedule was very taxing and not once did they complain about the early morning store visits, the late night pick ups from train stations or the occasional weekend they were without a car.  There were always clean sheets on my bed, home cooked meals in Mississauga and Toronto and smiling faces at my cycling events.  Thank you to my parents, sister, grandparents, aunts, uncles and cousins for all of your support this past year.  i know it probably wasn’t easy but you helped make this year special.

2) Goals setting:  2012 was a year for accomplishing many goals.  i had my best running season to date.  i was accepted to the Sears Future Leaders Program and took the next step in my career.  i picked up a new sport. i juggled work, training and fundraising successfully. i remained focused and positive.  i made decisions that were best suited for me even though others at the time begged to differ.

3) Friends: Well here is another group of people who i couldn’t have gotten through twenty twelve without.  Although schedule conflicts restricted frequent face-to-face hang outs, efforts were made for phone chats, skype dates and late night text convos.  i made many new good friends in 2012 and grew closer with old ones.  My best friend Andra is engaged and i am happy to be a part of her wedding party.  My roommate Lindsey moved away to Turkey and is enriching the minds of high-schoolers.  Melissa made the big move to the city and became my new roommate.   Courtney also packed her bags and embraced all Toronto has to offer and became a run leader with me.  Tina became a lawyer and won her first trial, but always made the commute in the city for a visit.  Lise landed her dream job in teaching and challenged me as a runner.  It was a busy year for everyone but i am thankful for each one of you who have positively impacted it.

4) Work: In 12 months i grew within Sears and held 3 different jobs, made new friends and built the foundation necessary for me to continue to grow in my career.

5) Running: Has been fully integrated into my everyday life.   i became stronger, faster, smarter and explored my city (and others).  i have my wonderful supportive friends and colleagues from Nike to thank for that.  i cannot wait to see how much my 2013 portfolio grows and how many new PB’s i set.

6) The Ride: I have been volunteering for just over a year now in hopes of making a difference.  I wanted to continue helping others so aside from volunteering at Sick Kids, I took part in an event where my efforts directly made an impact. I stepped out of my comfort zone, challenged myself physically and interacted with my country. I successfully completed a 17 day ride across Canada and had a life changing experience, this past September. I rode and met with incredible people and families, and I experienced the country in ways many have not had the opportunity to. I challenged myself and experienced the challenges and triumphs that are involved in pediatric oncology across Canada. I have gained a new family of fellow riders, many memories and a new passion for cycling. Working with terminally ill children, and seeing how optimistic and passionate about life they are made me appreciate mine to its fullest.  i completed the ride with a feeling of accomplishment.  Not because i cycled from Coast to Coast but because i knew i made a difference in the life of a child.

8) SNCKR 12: Changed me. I met incredible people who i now call family, and have 26 new riding partners.  RV 2-3-4. ( There will be a SNKCR reflection entry in the near future as i know i haven’t done a final posting yet.)

9) Sacrifice and self-discipline go hand in hand.  Both are tough.  Sacrifice – an act of giving up something valued for the sake of something else regarded as more important or worthy.  Self-discipline – the ability to control one’s feelings and overcome one’s weaknesses; the ability to pursue what one thinks is right despite temptations to abandon it.  I  went 730 days without eating anything from a deep frier.  Not a single french fry, chicken wing, onion ring, chicken finger or anything with a greasy fried outer layer. I passed up many parties, fun nights out with friends and vacations because of training, volunteering, races or because i felt it necessary to start saving money.  Sacrifice and self-discipline aren’t easy to practice, but both are traits that come with rewards.

10) i have learned the importance of a balanced healthy diet and how you don’t have to give up the things you enjoy.  My love for being in the kitchen continues to grow and allows me to be more adventurous with food selection.   i even learned how to make a proper sourdough loaf of bread.

11) Pick your battles.  Focus on the ones with specific issue of importance  rather than trying to deal with the petty issues that wont matter tomorrow.  All important things are worth fighting for, so make sure you fight for them.

I’ve had almost a month to really think about what i want 2013 to be.  Who do i want to be, and what do i want to get out of this so-called game of life?

1) I started off really well last year with blogging, but fell off the band wagon 6 months in.  This year i will grow my blog from just journal entries, to photos, videos, quotes, art, music, design and anything else that exhibits who KK is.

2) Travel was a big part of 2012 as i experienced the RAW outdoors Canada has to offer.  I want to go back and visit my Country and experience it off of a bike…who am i kidding, my bike will DEFINITELY be present.

3) I will continue to give back but also encourage and inspire others to do the same.

4) I will Boston Qualify with a time of 3:30:30, PB in a marathon (3:30:30), 30k (2:25:30), half (1:30:30), 10k (0:40:50), and 5k (0:20:45).  I will run 3 times a week and cross train.

5) I will complete a half ironman in under 6 hours.

6) Become a better cyclist.

7) Explore my right brain.  Paint, build, sew, knit, CREATE.

8) Progress in my career.

9) Continue to learn but also teach.

10) Be a good friend, sister, daughter, girlfriend and mentor.

11) Challenge and push myself beyond my limits. Run that extra km, save that extra dollar, make that extra sacrifice and work that extra hour.

12) Be patient.  Things don’t happen over night.

13)  BE HAPPY.  Direct quote from last year. “Last but not least…. BE HAPPY. Blissful, chipper, chirpy, content, elated, gleeful, jolly, joyful, peppy, thrilled or tickled.  It doesn’t matter how you put it, be one of them. Life is a lot tougher when you’re not happy.”

Happy 2nd Birthday liifeintechnicolor.

happy 2nd birthday liifeintechnicolor

happy new year

31 Dec

happy new year

i know its been a few months since my last post but i wanted to wish everyone a very happy new year.

May 2013 bring much love and happiness

xx

don’t drink and drive

check it out

6 Sep

http://kristensride.tumblr.com/

3 Sep

Good morning friends!

It’s a beautiful sunny morning here in Surrey BC. I woke up to the sound of trains in the distance… IT WAS AMAZING!  It is about 7:30am and we are getting ready to head out for a team breakfast.  It is a packed day full with activities.

8:00-9:00: Breakfast, Review of the day and Welcome
9:00–9:30: Safety during the Events; Review of Emergency Procedures and Medical Procedures
9:30-11:30: Sub-group Meetings; Cycling Teams; Skills Practice Group Ride; Community Event Team-Vehicle; Inventory List; Roles around community events
11:30-1:00: Mock Rest Stop
1:30-3:00: Team Charter - Exercises to define the human behaviours on the road
3:00-5:00: National Volunteer Teams; Vehicle Inventory List; Rest Stop Set Up; Driving & caring for the vehicles; Load Vehicles
6:00-8:00: Group Dinner
8:00-10:00: Sub Team Meetings

Tomorrow is the last day of PRE RIDE activities.  It is really coming together and all of the hard work put forward this summer will finally be put to use.

Yesterday Dan, Mark and I went into the city and we visited a Cyclist coffee shop called MUSETTE CAFFE.  If you live out west or are visiting i strongly recommend checking it out.  Walking up to it i instantly knew i was going to love it.    (ill write a longer post about it later when i have a bit more time)

We walked down to the water and just followed the path to Stanley Park.  It was absolutely breathtaking.  Why i have never visited BC because confuses me.  It really is like paradise.  Beach, ocean, mountains, runners and cyclists.  I only wish we had more time to really see more.

We had out team bonding dinner last night where i met a few more riders from the East Coast and then hit the sack early around 10:30.

Off to breakfast …. ill try to post later tonight.

Have a happy MONDAY… its a holiday, GO DO SOMETHING GREAT!

“One Day: I am going to do something really awesome!”

3 Sep

Reblogged from Nike+ Training Girls:

Click to visit the original post

This week’s title ties in perfectly to my post today and before I start I want to thank Erica Dymond, your Nike+ Annex Run Club Leader for posting it as her Facebook status this week. If you haven’t joined a Run Club Group yet, what are you waiting for! Here is the link.

Many of you know her as the beautiful, fit, sweet, outgoing blonde leading your Nike+ Queen West Run Club every Wednesday night.

Read more… 448 more words

thanks Shameen!!!
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