Archive | UPPER BODY

‘Everyday Outfit’ & Push up variations

Hey you guys,

Happy Hump Day!

Alright, so we did shoulders and chest tonight in our Golds class. 


It was a super tough workout and I wanted to show you a couple of the exercises we did that I thought might be new to your ‘push up’ repertoire. 
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Guilt free, DELICIOUS brownie recipe, and a new arms workout!

Hey Guys! 

Happy Hump Day!!! 

I have a couple fun things to share today. As I mentioned in earlier posts, I’ve been doing the Max Workouts program for the last 2.5 weeks (and I’m really enjoying it!) – but one thing I feel may lack a little bit is focus on arms. We definitely do arms in our classes, but if I have some extra time, I’ve been doing super quick but intense arm workouts (usually paired with a little extra core or cardio). 

So last night I threw this little beauty together.

Hammer Curls

Seated regular grip curls

Stretch band cross body curls (hands face each other)

Dips (ideally on a stand up station like me, but bench is fine too)

Dumbell press ups

Stretch band kick backs

I did this circuit 4 times through. I would aim for 8-10 of each exercise.
* For the seated curls, I only ended up doing 7 each round because I was trying to do heavier weight and push myself a little bit.
* For the dips, I only did 6 per round, but I did them unassisted which was a win for me! 🙂

Oh, and incase you’re wondering – YES those shorts are new, and YES they’re awesome. SO COMFY!!! For tight shorts, they don’t cut into my waist at all which I LOOVVEEEE!!! AND… they’re on SALE right now. 20 bucks!!!

Find all the deets on my outfit here:
Shorts , Sports Bra (same style, different style, same colour), Tank top, Shoes, and undies (I LIVE in these!!!)

NOW… on to the food!


So black bean brownies have been a thing for a little while, and I’ve tried a handful of different recipes. But I ALWAYS go back to the first one I ever tried. One that an old friend and co worker from Vega introduced me to. Megan has the original post on her blog right here.

I have a couple things I did a little differently. 
1. I like to make them mini muffin style. I’m not sure why… because I always have 2-3 anyway… which would equal 1 large one. But whatever – I feel better about it, plus they’re cute.


This time, I added in a few walnuts to half of the brownies because I had some kickin around and knew it would be a delicious addition (it was!).  

I have two fave ways to eat these little gems. Either just plain on their own (always slightly heated though… so amazing!) … OR… the new way I’ve been eating them is put in a dish, smashed up a little bit, and with a small (1tsp-ish) of nut butter of choice on top.. then slightly heated.


I can’t even describe the delightfulness you’ll experience. OMG.

Ok here’s the recipe.

Black Bean Brownies
gluten-free/ dairy-free/ vegan option
Makes 18-20 brownies
2 16oz cans of rinsed Eden brand black beans
4 large free-range eggs or 4T whole flax seed soaked in equal parts warm water for 3-5 mins.
6T coconut oil
3/4c freshly ground cocoa beans or 3/4c and a bit of cocoa power
2 pinches of sea salt
2t of organic pure vanilla
3/4c-1c raw organic sugar or coconut sugar (lower on GI scale)
1/2 C vegan chunky chocolate chips.
1 1/2 scoops of Vega’s Chocolate Protein & Greens
  1. Heat oven at 350 degrees and lightly grease muffin tins with coconut oil.
  2. Place all ingredients into food processor or blender and blend into a smooth batter.
  3. Spoon batter into muffin tins filling them 1/3 of the way.
  4. Bake for 18-25 mins checking regularly when bake time is nearing the end. When checking doneness fork should come out mostly dry. The inside of the brownie should be slightly gooey when done.

** If you’re baking with mini muffin tins like I did, I would bake for 15 mins and check them 🙂 

I urge you to NOT be super skeptic about these brownies tasting weird because of the black bean. They’re awesome… I promise! 
Give em a go and let me know what you think!! – Oh and thanks again Megs for sharing this recipe with me so many moons ago!! 




Arms workout & NEW TIGHTS!

So yesterday we had our first workout back at Golds Gym and it was a doozy… body weight only. It’s always interesting because when people see ‘bodyweight’, they always think ‘oh, that can’t be too hard’ (myself included!!). It gets me every time!!! 


It combined two different workouts that we did when we were at home over the holidays… On their own they were hard enough, but when we put them together… holy smokes! 


But really, I need to talk about those tights for JUST a second.  They are AMAAAAZING! The material is fab, they’re the same style and cut as my absolute fave tights (here), but they’re POLKAAAAAs! I mean, cmon!!! 🙂 They were a gift from my mum-in-law for Christmas and I am in lovvveee.

NOW – on to the workout I did today!

I am loving the Max Workout plan, but the one thing I DO find it lacks a little bit is a focus on arms. You’re definitely toning your arms with the compound workouts the program includes, but I wanted to do a little extra today. Here’s what I did:

Processed with MOLDIV

10 Pull up curls (pictured) 
10 DB hammer curls
15 Stretch Band curls
>> 10 Burpees <<
10 dips (if you’re doing hanging dips do 10 or as many as possible, if you’re doing them on a bench do 15)
10 DB kickbacks
10 tricep press ups 
>> 10 box jumps <<

Rest for 1 minute – repeat x 3-4. (I did this 3x and it took me under 20 mins)

Happy (Almost) Hump Day Y’all! 

xxx Andrea 

VEGA REVIEW & Monday Golds workout (Shoulders/Back)

It’s Monday again! And omg, Christmas is in 10 days!!! 

This is super exciting for Greg and I because we go home to Ontario every year for Christmas to see our families. I am getting really antsy and ready to go. Alright, so before I get to the workout we did last night, I just want to take a minute to tell you about the reformulated Vega Sport Protein.


Now the link I’ve shared with you, for the moment, is a little misleading because it’s still got the older formula protein. However… it’s going to be changing soon so I am told. 

Okay, so a little background. For those that don’t know, I worked at Vega for 3 years. I love the company, and absolutely love all the products. They use the best ingredients and the products are effective and delicious. When I changed jobs, we continued to buy and use many of the Vega products (we use the sport protein, Vega One, and Greg uses the Pre Workout  daily). Like I mentioned, they truly are the best plant based, all natural products out there.

SO – when I was sent some of the BRAND NEW Protein to taste and review, I was STOKED. And so was Greg. Let me tell you, we were NOT disappointed. I didn’t really have any complaints anyway about the old formula, so I wasn’t really expecting that the new one could be much better…. but it is! 


The flavour is fantastic. Honestly, I think the first word that comes to mind for me for all of the flavours would be creamy. So0o0 creamy. I will often have my protein just with ice and water late morning as a snack between breakfast and lunch, so that is how I tried all these flavours. Another thing I noticed too was that they weren’t overly sweet (which is sometimes one of my complaints with stevia… it’s just too sweet) – but these were just perfect. The powder dissolves really nicely so it’s not thick or clumpy when you’re drinking.

To summarize, here are some of the things that have changed with the protein.
✔slightly less sweet which I LOVE
✔creamier than before
✔more protein (30g) — 30g of plant based protein is KILLER! 
✔ more glutamine (6g)
✔ more BCAAs (6g)

Another thing I just want to point out was that I actually really enjoyed the strawberry flavour this time. Without being toooo crass, I reallllly didn’t enjoy the berry in the old formulation – but this was a really nice surprise and was quite delicious!

I still think the Mocha is my favourite… but the chocolate is definitely a close second, and the other two (Vanilla and Strawberry) are great for shakes!!) 

THANK you Vega, for letting me sample this delicious rebrand. I will of course, continue to use it daily!!!

Now – on to the workout.
Todays #nevermissamonday class at Golds was Shoulders and Back. It was a toughy. The workout we planned was a little too long, but that is how we learn, and next time we’ll know 🙂 

Here’s a look at what we did.


Circuit 1

10 Back shoulder presses (normal barbell shoulder press, but the bar lowers behind your head instead of at eye level)
10 Shoulder presses (regular, come down to eye level)
10 Rows
10 deadlifts 
>> all the above done with a barbell – ideally 2 of them, 1 lighter for shoulders and 1 heavier for back
>> Repeat this circuit x3 with no break

Tabata 1
In & Out /Dumbbell punches 
>> 20 seconds on, 10 seconds rest
>> Do in and outs for 20 sec, rest for 10, do DB punches for 20, rest for 10 secs, repeat for 4 rounds

Circuit 2
10 front raises 
10 clean and press 
10 shrugs
10 bent over back flies (with DBs)
>> Repeat this circuit x3 with no break


Tabata 2
Plank rows/DB fly jacks 
>> 20 seconds on, 10 seconds rest
>> Do plank rows for 20 sec, rest for 10, do DB fly jacks for 20, rest for 10 secs, repeat for 4 rounds
(plank rows is what I chose for the ‘move of the day’ today!) 

— We finished off this workout with a 10 minute core burn out — 

Would love to hear your thoughts! Have you ever tried Vega? 

Upper Body – with weights

andrea upper body

This is going to give your upper body an awesome burn while still keeping the heart rate up with the high knees at the end of each round. Here’s how it goes!


NOTE – This is another video that is too long. We will not be making any more this length and apologies that this one got away from us! Just fast forward to whichever exercises you need to see 🙂

Round 1

15 pushups
15 dips
10 push ups
10 dips
5 push ups
5 dips
100 high knees
Round 2
15 wide grip rows
15 wide grip curls
10 wide grip rows
10 wide grip curls
5 wide grip rows
5 wide grip curls
100 high knees
Round 3
15 chest press
15 skull crushers
10 chest press
10 skull crushers
5 chest press
5 skull crushers
100 high knees
Round 4
15 close grip rows
15 close grip curls
10 close grip rows
10 close grip curls
5 close grip rows
5 close grip rows
100 high knees
We did this one with our class at Golds and they were toast by the end, but all seemed to enjoy it!
See what you can d0 – let us know how long it takes you!