Fit Tip Friday, A Rant, + Cookies!

Before I get into this weeks’s Fit Tip I have a bit of a rant I need to get off my chest. I have a cookie recipe for you at the end of this post so stick with me here.

On Sunday night Jordan and I went out for dinner. This wasn’t really planned as a date night, but there`s a food festival going on in Vancouver right now so we figured it would be a good excuse to go out for pizza.

We went to Rocky Mountain Flatbread in Kits, knowing full well we were going to a family restaurant at peak family dining time. What we didn’t know was that we would be in a restaurant full of parents completely oblivious to their childrens’ obnoxious behaviour.

Children running around the restaurant. Children screaming at the tops of their lungs. Children bumping into our tables & hiding behind us pretending to hit us with their blankets. And the parents just chatted amongst themselves, more than happy to have a night “away” from their kids. The servers could look after them, right?

There was an area for kids to play with one another and colour; the only adult that we ever saw over there had us questioning whether he was a kid’s father or just a creep who wanted to play with other people’s children.

The table next to us had what looked like 3 couples & their children out for a fun night on the town. They paid their children no attention through the loud screams of “DAAAAAAAAAAD. DAAAAAAAAAAD. DAAAAAAAAAD.” They didn’t notice their kids stealing food from one another & they didn’t pay any attention to the extra small one running between tables and servers.

The only time these parents paid their children any attention was when another parent came to inform them that one of their kids had stolen a toy from another child. When they took the toy from this kid to give it back to its rightful owner he began screaming at the top of his lungs. At which point his father proceeded to pick him up & allow him to continue screaming RIGHT beside our table, smiling while his wife packed up their belongings.

Parents. While you may be used to your child’s piercing screams, the rest of us don’t hear it on a daily basis & find it REALLY painful to listen to. While you might think your kid running from table to table smiling at strangers is cute, there’s a lot of us that don’t. We haven’t developed the ability to ignore their annoyingness like you have. So PLEASE. When you are out in public, control your children.

I see so many people on this planet with children they don’t really want. If your morals are so virtuous you feel the need to have this child you don’t really want, you better be ready to raise it to be a functioning member of society, not some wild animal that you can’t wait to have a night away from.

I realize this makes me seem like a horrible grump, but do yourselves, your potential children, and society a favour, and if you really don’t want a kid, don’t have one just because you feel like you have to. Don’t think “ohh I don’t really want children right now, but maybe having one will change my mind.” Horrible logic right there.

Okay. Deep breaths. Back to zen thoughts and fit tips. This week I’d like to shine the spotlight on WATER. We allllll know how important it is to drink water. We hear about it all the time. Drink 6-8 8oz glasses of water a day! Drink 1 gallon of water every day! Drink your weight in ounces of water every day!

While no one can really agree how much water is necessary, we can definitely agree on the benefits it provides. First off, it keeps us alive. Pretty awesome, no? Water makes up more than half of our bodies and assists in many of the chemical reactions that allow us to do things such as regulate our internal temperatures and flush out toxins.

Our brains are comprised mainly of water and rely on external hydration to think properly and remember shit. Ever found yourself super dehydrated and feeling like there’s a bunch of thick clouds in your brain? It sucks.

As you can see, water is important for everybody. But it’s even more important for those of us who partake in physical activity. When we sweat we lose valuable fluids. I’m one of those people who’s sweaty by the time they’re done warming up. This isn’t because I’m doing some crazy intense warm-up. It’s because I’m a sweaty person. And these fluids need to be replenished!


While sports drinks and other fluids have their place when it comes to physical activity, water should be at the forefront of your focus. Gatorade came up with a promotional online game to try to tell us we don’t need water during exercise, we need sports drinks! Fuck that. While we do need to replenish the electrolytes that are lost during longer bouts of exercise, we don’t need all that extra sugar and for most of us training for general health and fitness, water is sufficient.

Not only does water help to replace the fluid lost through sweat, it can also help to reduce post-workout muscle soreness, something I am allllll about. While there are conflicting views as to what causes the dreaded DOMS, or delayed onset muscle soreness, water seems like a pretty legit solution to some of the suspected culprits. Some believe that a build-up of lactic acid is what causes the 2-day-later pain. What a coincidence! Water helps to flush toxins and chemical wastes out of our bodies.

How about the theory that DOMS is caused by tears in the muscles? Well waddya know. Water is required for the chemical processes that initiate protein synthesis for muscle growth and recovery.

The Dietitians of Canada have this handy little chart posted on their website to give you an idea as to how your activity levels should dictate your water intake.

Timing Quantity Type of Beverage
4 hours or less before exercise Drink about 1-2 cups of fluid (250-500 mL). Water is usually your best choice.
2 hours or less before exercise Drink about ½ – 1 ½ cup (125-375 mL) of fluid if you have not produced any urine or only a small amount of bright yellow urine. Water is usually your best choice.
During exercise
Keep fluid with you when you exercise.

Sip it during your workout. Drink enough to replace water lost through sweat.

Water is usually your best choice.

Sports drinks are a good choice when exercising for over 1 hour or in other special circumstances. (see sports drink section)

after exercise
If you drank enough during your exercise let your thirst guide you over the rest of the day.Eat your regular meals and healthy snacks over the day. Water continues to be a good choice but you can also include:

  • milk or chocolate milk
  • 100% fruit juice
  • sports drinks-(see sports drink section for more details)

This is by no means the be-all and end-all of water drinking, but it’s a pretty good starting point. When I first started out on my health and fitness journey I found it necessary to track my water intake each day to ensure I was getting enough. I had read somewhere it you should drink your weight in ounces, so I went by that for a bit. I found that I wasn’t forcing water down yet I wasn’t feeling thirsty throughout the day either.

The next time you go to the bathroom, take a look at your pee and note what colour it is. If it’s dark yellow or amber you probably need to have a few swigs of H2O. If it’s a pale yellow or similar to the colour of hay you’re good. I’d like to know who chose “hay” as the defining colour of healthy urine, but that’s beside the point.

Another good indicator of how much water to drink is thirst. If you’re feeling thirsty you’re already on the way to dehydration. Drink up! Try not to let yourself feel thirst too often throughout the day. Taking a swig here and there throughout the day with a little extra before, during, and after exercise will help ensure your brain and body is hydrated enough to function properly.

Now it’s time for what you’ve all been waiting for. COOKIES! This recipe isn’t my own, but it’s one that’s been present in my kitchen for a couple of months now. This recipe is from Krissy Mae Cagney, or @kmaecags if any of you have Instagram. She’s a totally badass trainer that I’ve been following on Instagram for awhile now. Her story of overcoming addiction is super inspiring, she lifts heavier shit than any of the guys I’ve ever seen at my own gym, and she has tattoos and swears a lot. What’s not to love about her? I’ve had great results following her training programs and these pre-training cookies of hers have been a welcome addition to my life.

I actually started making these a couple of years ago in muffin form from a recipe I found on Pinerest. But cookies are way more fun to eat for breakfast than muffins and the smaller nature of cookies makes them perfect for a pre-workout snack. Have an intense workout planned? Eat a bunch! Just doing something light? Eat a couple. Lately my workouts are fueled by 2-3 of these cookies plus coffee and coconut oil, and of course a big glass of water. I have just as much energy as I did when I would eat a big bowl of oatmeal before working out and I don’t have to sit and wait for it to digest for hours before getting started.

So give these puppies a shot! They don`t have to just be pre-workout cookies; they`re good to satisfy a sweet tooth throughout the day as well 🙂

Cookie Ingredients
You Will Need:

  • 6 ripe bananas
  • 4 cups of rolled oats
  • 12 tbsp of nut butter; sometimes I use all one kind, and other times I mix and match
  • Optional: 1/4 cup chocolate chips because why the fuck not

1. Preheat oven to 350F
2. In a large mixing bowl mash bananas
3. Mix oats, peanut butter, and chocolate chips with bananas
4. Drop on parchment-lined baking sheets in the shape of cookies. I use approx 2 tbsp for 1 cookie; you can make them as big or as small as you like, just make sure they`re all the same size!
5. Bake for 15-20 minutes; my oven is kind of fucked and while some aren`t totally done and some are a little overdone, 20 minutes seems to work best for me. The beauty of these cookies is that since there are no eggs if you undercook them it`s not the end of the world, and I once forgot to set a timer and left them in the oven for a good half hour and they still tasted great.
6. Eat and enjoy!

Pre-Training Cookies
So friends, what’s your favourite thing to eat before a workout? Do you eat at all? Let me know! ALSO! As tomorrow is February 1st, I have a new program dropping that will help you build beautiful, lean muscles. So stay tuned!!

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