Thursday, February 27, 2014

Row Your Boat

Thursday Feels Like Friday

It feels like this week has gone on forever.  Probably because I have been waiting around for people to fix my floor.  I waited all day yesterday for the man to come and he never showed up.  That really ruins your day, when your kids are bugging  asking to play with friends all day.  I kept saying the guy is coming any minute and then he didn't show.

He showed up today and was very apologetic.  When he tested to see if the floor had dried anymore after pulling out a tile, he found more wet tiles further out from the fridge space.  What I thought would be a fix under the fridge might turn into a full tile replacement.  The tile goes from the front of the house to the back of the house, in the kitchen and down the hall.  It's a ton of tile.

 The numbers on the floor are the moisture percentages.
The pantry is wet too.
This is our current design plan.  The fridge is the centerpiece of the kitchen.
We are grateful that everything is still functional, but it is going to be a huge mess.
I showed our little boy that we could watch YouTube on the TV and now that is what he wants to do every time he is in our room. This morning, we watched Cars in German.
My kindergartener asked if dogs really choke on peanut butter.  When I said "Yes," she said, "That's why we don't have a dog! We like peanut butter too much." That is definitely why.
I have not had energy this week.  The only thing I can guess is that I need to eat more in the morning.  I was wiped out from dead lifts for a few days, but I thought I would be all better today.  My legs are still heavy, but not sore.  I feel like I need to run, but my body doesn't want to do it.
10 minutes--AMT--warm-up
35 minutes--lifting
  • Front squat with barbell (45)
  • Thrusters
  • Cleans
  • Step-ups with 20 lb. dumbbells
  • Squat press with dumbbells (hands in neutral position)
  • Plank with shoulder taps
35 minutes--AMT--16/18 Intervals
16 minutes--Treadmill--Tabata sprints at 9.2-9.5 mph

Tuesday, February 25, 2014

Super Easy White Chicken Chili

As an alternative to the Mexican Chicken Corn Chowder, I make this chili--courtesy of a McCormick's seasoning packet.
I cook frozen chicken breasts in a crockpot with some salt and pepper.  Then when it is soft enough to shred, take out the chicken and remove the extra gunk in the broth. Put the chicken (shredded) back in the crockpot and add the beans and seasoning.  I also add a can of corn.  Let simmer in crockpot for an hour or 2.  To make it a little creamy, you can add sour cream and cheese.
Top with cilantro, tomato, avocado and fresh chopped onion if desired.

 This is what we do when there are no treats in the house.
 Semi-sweet is good for you, like dark chocolate, right?

Bad News

I read one article in Health magazine and it said do not eat avocados if you are trying to lose weight.  They are good for you, but they are so high calorie that they shouldn't be eaten with high frequency. What!?

Mixed messages.  Probably half an avocado a day is overkill, but we all know that avocados are a healthy fat.  And they are good for you, but if you want to lose weight you have to eat fewer calories than you expend. Take it with a grain of salt.

1/5th of an avocado (1 oz.) has 50 calories.  You can use it in a reduced calorie diet.  Just keep those facts in mind.

For information on how to choose an avocado, check out this link-- Avocado Central
Unripe Avocados

My little boy is going to his first non-family birthday party.  He loves his friend, who happens to be a girl.  My guess is he will find the cars and play by himself while the little girls play together.  He is so excited.

Post Party: He had a lot of fun, but cried when it was time to leave.  He also wanted to open the presents.  That's pretty normal. When we got in the car he said, "My party tomorrow?"

Every time I lift heavy, my pants are super tight.  It doesn't help that they were just washed.  It still plays with my emotions, even though I know why.  I haven't been feeling well for a few weeks, so tight pants on top of it makes me feel a little down.  I just need to get in a good run and that will help.  But I am actually, can't sit on the toilet, sore.  I tried to run a little and I just didn't have any get up and go. And I am bloated.

Misery loves company. 

What do you do when you feel bloated, exhausted, sore to pick you up?

Monday, February 24, 2014

Be Careful Whose Advice You Follow

Sometimes when I see people working out at the gym, I want to give them advice.  I don't do it unless they ask, but sometimes I really have to hold myself back.  I often wonder what people's goals are and what their history might be.

Today, I did some squats and lunges.  I was getting ready to do some thrusters and this weightlifter suggested that I do deadlifts instead.  He is a "Strongest Man" lifter and he does a lot of super heavy weight, but he doesn't do any cardio.  I don't do a lot of barbell lifting and I rarely deadlift. 

He put weight on the bar and said, "Do it.  You have massive quads.  You can pull that weight."  With 45 lb. plates on each side, the total weight was 135 lbs.  It felt heavy, but I ended up doing 2 sets of 12.  I could tell my trainer was watching me and swearing under her breath.  She was with a client, but I knew she wanted to say something to me.

After I was done, I looked for Melissa, so I could get her take.  She was with a different client, so I waited.  When she finished, she said, "Don't leave until I talk to you." I trust her and I know she has experience and knowledge that the other guy doesn't.  Anyway, she just said to not listen to everything he says.  And that I should go lighter.  My goal isn't to bulk up or be a bodybuilder.  I just want to run and be strong. I do need to work on my backside, but she gave me some different moves to try.  I know she is looking out for me.

I asked for an opinion and he gave me one.  Just because it works for him, doesn't mean the same thing will work for me.  If people give you advice or share workouts and they don't work for you or you don't like them, don't feel bad, just find something you like.  Try new things.  But don't get stuck if you don't like what is popular or what you read on blogs.

Right before I left, Melissa told me, "Just so you know, I think you are pretty awesome." She is a friend as well as a trainer.  Find someone like her.  It's always good to have a friend in your corner to help motivate and teach you.

10 minutes--AMT--warm-up
45 minutes--lifting
  • Smith machine--squats, alt. lunges, plié squats, calf raises.
  • Deadlifts
  • Calf raises--machine
  • Walking lunges with rear leg lift
35 minutes--AMT--16/18 Intervals
10 minutes--core

Easy Run

Keeping an "easy run" EASY, is sometimes the hardest thing to do.  I always think, "If I go faster, I'm done faster."  But that idea is not good on my body.  That is when you get hurt.

When I do slower runs on the treadmill, I like to read or watch TV and listen to music. IF I can distract myself enough, I don't notice my speed as much and can relax into my cadence.

I walked a half mile at the beginning to warm-up on Saturday.  I set my speed at 6.6 mph and my incline at 1.0% and started to run.  My stomach ached the whole time, so I let myself stay at that speed for most of my run.  I also let myself take a pit stop after 4 miles just so I wouldn't really be sick at the end.

To break it up a little more, I increase my foot turnover for some songs that have a faster beat.  This is fun and I kind of wander on the treadmill, I don't dance on it, but move side to side a little.  It might look funny from behind, not sure. That wandering lets me know that my body is really relaxed and it truly is an easy pace.

I ended up doing 4 miles in 36 minutes, a 2 minute break, and then 4 miles in 35 minutes.

***Remember to take it easy at least once a week.

Friday, February 21, 2014

Fun Friday!

What a beautiful day! It hardly feels like winter.  The weather man says it might snow on Sunday, so we know it's still here.  This little guy wanted to paint rocks with sidewalk chalk and play basketball.
Friday classes at the gym are a surprise (Fun Friday).  You show up and hope that there is something that you like.  Today was Power Pump. It kicked my bum.  Gail kept saying, you can do more weight.  I kind of know what I can do, but I like to get pushed.  Lifting shoulders and triceps yesterday made it almost impossible to do heavy arms.  I let myself take a break a few times.  But today she actually yelled at us.  "Go harder! Don't waste your time!" I know she's fiery, but I had never seen pushy before. 
I skipped running to do Yoga because it is relaxing.  Today was all new choreography, so it felt hard.  And holding poses after Pump was not relaxing.  I didn't really sweat, but I felt wasted after 2 hrs. 
I can't wait for these jet engine fans to turn off in our house.  The floor was almost dry yesterday.  They are going to come check again today and then put back the baseboards if it is dry.  It is hard to sleep and I have a constant headache, but I am so grateful that it is a minor problem.
Tomorrow is going to be a long run.  Aiming for 8 miles and 9 minute mile average.

Have a good weekend!
Anyone doing a race tomorrow?

Thursday, February 20, 2014

Body Image

I went to the gym today and tried out my new shoes.  3 easy miles.  You don't realize that your shoes are worn until you try a new pair.  They felt so good.  I also lifted like a beast. My shoulders are aching.

Now, on to something a little more serious.  When did you start worrying about your body, weight, shape, whatever?  How do we learn what is good and what is bad when it comes to our bodies? How do we teach our kids to have more confidence than we did?

Body Image

The first time I remember being embarrassed about my weight was in 5th grade.  I remember having to stand in line and get weighed and measured.  I remember that I was 5'5" and weighed 116 lbs.  I thought I was huge.  I was taller and bigger than everyone else and I was sure that no one else weighed over 100 lbs at 11 years old. 

I don't remember how I learned about weight, what was acceptable and what was not.  I didn't worry about food until I was in High School and even then I didn't really obsess over it.  Actually, I used to run to the store and get chips and donuts and not think anything of it. I remember my mind being blown when I found out the "main dish" should not be your main source of food.

In 6th grade, I weighed 121 and was 5'7".  I was round faced and active.  I didn't think about weight, except for on that day. I wore my older sister's pants sometimes--they were a size 5. Junior High was a different experience.  We had PE and had to change clothes everyday.  I think I must have noticed how skinny some of the girls were, but still didn't think I was big.  When I got measured that year, I was 5'8" and 134 lbs.  I could believe that I weighed that much.  The only other girl that I knew weighed that much was like 6 feet tall.  8th grade, I remember weighing 143, but still being 5'8." I wore boy jeans and T-shirts, trying to cover-up my "larger" self.  I didn't know what to do.  I was bigger than both of my older sisters and felt uncomfortable, not unhappy, and awkward.

There wasn't a scale in our house, so I never knew when or why I gained weight.  So every year it was a shock.  I wanted to play sports, but I didn't want to have to go to a physical and get weighed.  I think it was my sophomore year in HS, I hit 165 lbs. at 5'9." The nurse said, "I don't know where your hide it all."  Like that would make me feel better.

One high school coach told me I was slow and another said I would be a good athlete if I could gain some muscle.  I didn't have a sounding board or a fitness coach to help me out with these things.  I was afraid of weights, because I didn't know how to really use them.  I had a pair of small dumbbells, but only used them for basic moves I found in a non-fitness magazine. I didn't feel bad about myself, just frustrated that I was large.  During my senior year, I worked after school which stopped most of my mindless snacking.  And I ended up graduating at 143 lbs.  I felt great--except for my horrid hair cut--when I started college. Then I gained the freshman 15 and didn't exercise beyond walking to class and the occasional game of one-on-one basketball.

I wish that I would have had some healthy habits in place before I went off on my own to college.  I didn't realize the importance of exercise and healthy eating.  I didn't know I would feel better physically and mentally if I took care of my body in that way.  I wish I would have known that there is no "right" size. I hope that I can teach my kids that being active is important, without being pushy and negative. Food is fuel and can make you energized or sluggish, depending on what you choose. I strive to model good nutrition (moderation) and fitness habits for my kids, so they feel confident and strong and happy.

Wednesday, February 19, 2014

When In Doubt, Sweat It Out

I don't often have "bad days," but the last 24 hours have left me feeling down.  What to do? 
Just when I was headed to the gym, I got a call from the school.  I figured she was sick, but it turned out I forgot to pack her lunch.  So, I had to skip the barre class and head to the store to get food for a lunch.  I am grateful the school called.  It is not a big sacrifice to miss class, but when I am stressed out, I need to workout.
After I dropped off the lunch, I went to the gym and arrived right when the class was letting out.  I feel bad because I like the class and I want to support the instructor, but duty calls sometimes when it is not convenient.  I made today a cardio day.  Trying to get it all out.  It felt good. But now I have a headache.  I think it's from the all the fan noise.  It is pretty loud. 

When we got home, the UPS man stopped by and delivered these babies.
 And the restoration guy said the house is drying out nicely.
2 Wins!
My cousin posted this of Facebook.  Another look at proper running form.

Now if I could just get a few solid nights of sleep....


There are a few foods that seem to "do me in."  I can, but don't stop myself from enjoying these things.  And then my gut pays for it!
Peanut Butter M&Ms
These eggs are even better than the originals.  And they are available now! Happy Easter!
Cinnabon Bread
Cinnabon Cinnamon
I never get away with eating just one piece.  One potato chip, no problem.  One piece of cinnamon bread, no way.
Sugar Cookies
Frosted cookie
If this were homemade, it would have already disappeared.  Store bought, I can ignore. And most of the time, they have to be cookies that I made for me to love them. But I will try all sugar cookies, in search of the perfect one.

When Life Gives You Lemons...

Build A Fort!
Then your kids can play and you can hide from the mess that happens when the fridge decides to spring a leak and go through the wall and soak the carpet.
There is a silver lining to this story.  The only reason I caught the leak is because I stayed home from the gym, so my Visiting Teachers from church could come over.   Because they were coming, I went into the dining room to pick a toy up off the floor and felt the squishy mess beneath my toes.
The walls weren't wet, so I knew the water was coming from the ground level, but I ran and checked the washer and the toilet up stairs just in case.  The restoration guys came in an hour and had fans going and the baseboard pulled off  a few hours later.  They said the leak was probably going for 2 or 3 hours.  If I had gone to the gym, it would have been a few hours more and all the tile would have been damaged and all of the carpet in the front rooms. Only a small amount of insulation got wet under the house. They said it doesn't look like it caused too much damage.  Today, they will cut into the drywall and see how wet it is still.
Thanks to my Visiting Teachers for scheduling an appointment at the perfect time. And to little man for strategically leaving his toy in the corner of the dining room.  Thanks to my Father in Heaven for watching out for my home and family.

Monday, February 17, 2014

CrossFit At-Home Workouts Wk 6

This is the end of her CF series.  Check out her site to find more fitness and recipe ideas.

Mexican Chicken Corn Chowder

This soup is so delicious!  It tastes a lot like Chicken Enchiladas. This recipe is high fat, but you could substitute for some lower fat options and it would still be fantastic.

Mexican Chicken Corn Chowder--by Phyllis Mason

1 1/2 lbs. boneless, skinless chicken breasts--cut into bite-sized pieces (I double the meat-3 lbs)
1/2 cup chopped onions
4 cloves garlic, minced
3 Tablespoons butter

2 chicken bouillion cubes
1 cup hot water
1 tsp. ground cumin

2 cups half and half
2 cups shredded Monterey Jack or Mexican blend cheese
1 can cream-style corn
1 (4 oz.) can diced green chilies, undrained
1/2 teaspoon Tabasco sauce (or Tapatillo)

1 medium tomato, chopped
fresh cilantro
sour cream
tortilla chips

In a large saucepan, brown chicken, onion and garlic in butter until chicken is no longer pink.
Dissolve bouillion in hot water. 
Add to pan along with cumin, bring to boil.
Reduce heat, cover, and simmer for 5 minutes.
Add half and half, cheese, corn, chilies, and Tabasco sauce.
Cook and stir over low heat until the cheese is melted.
Top with tomato, cilantro, and sour cream as desired.

Use as much cumin and Tabasco until you hit the heat level you like.  I like mine spicier than the recipe says.

Squat Mix

Today was a lower body day.  This time I tried to go until I couldn't do any more reps.  I also did sumo squats. Forgot to add that one.

While I was stretching, I overheard some older ladies talk about baseball.  I thought that was really fun that they were into baseball.

 One of the ladies said, "Did you know that tickets for Derek Jeter's last game are going for $1000!"

The other lady said, "My that is expensive."

The first lady said, "I don't even know who that Derek Jeter guy is, but he must be good."

Haha!  I thought they were fanatics, but they must just watch the news or Sportscenter with their husbands. 

10 minutes--AMT-warm-up
40 minutes--lifting
  • squat series
  • 30 second hold 1" push-ups (x10)
  • 40 walking lunges
35 minutes--treadmill
  • 3 miles
  • 10 minutes Tabata sprints

Saturday, February 15, 2014

After V-Day Workout

I did this little series after some dynamic stretches and 10 minutes on the AMT.
The gym was busy for a Saturday morning.  There were some new people and lots of ladies working out.  The gym is hosting a Jeff Galloway running class.  I think that is part of the reason it was so full. His method of running is actually a run/walk training program.  I used it when I trained for my 1st 10K.  It works for all levels of running. It is easier on your joints and it is motivating to know you only have to run for a few minutes and then you get a break. If you are new to running, try this method.
Workout: (after above series)
1000 m rowing
  • Front raise
  • Reverse Fly
  • Single Arm Snatch
1000m rowing
  • Bicep Curls with Easy Bar
  • Biceps Row
  • Front Squats
  • Thrusters
  • Triceps pulldown
3000 m rowing

Friday, February 14, 2014

Fighting Treadmill Boredom

I love the treadmill, but a lot of people ask me how I can run on it most days of the week.  I think it is fun.  I watch TV or listen to music and people watch. 
Sometimes I run sprints or do 400m or 800m repeats.  I rarely do the same workout.  If I do get tired of it (meaning my legs feel overused)  then I switch to the AMT or Stairclimber. 
Overuse injuries are common with treadmill running because your terrain doesn't vary.  So your feet are hitting the same spot over and over.  Putting the treadmill on a 1.0% incline can decrease foot and shin pain caused by overuse.  I'm pretty sure my pain/soreness lately is related to overuse and muscle imbalance.
Today I tried a different sprinting technique.  Tabata timing can be applied to many different workouts. I decided I would try it with treadmill running.  It was really fun and I got super sweaty.  I didn't even feel pain and the faster I got, the more relaxed my body felt.
Tabata timing is 20 seconds of hard work and 10 seconds of rest.  Repeat for your desired length of time.
For sprints, you set your number of minutes, incline 1.0%, and then choose a speed. Run 20 seconds, then hop off for 10 seconds--let the treadmill run the whole time.

This is doable for everyone.  You could speed walk, then hop of for 10 seconds. Do not try to start with 9.0 mph sprints unless you have done them at that speed before.  If you don't run regularly, start slow and speed up until it gets a little hard.  Remember you only have to do it for 20 seconds at a time.
My starting speed was 9.0 mph
  • Once the treadmill gets up to speed, jump on and run for 20 seconds.
  • After 20 seconds, hold onto arm rest and jump off to side rails. Leave the treadmill running.
  • 10 seconds rest.
  • Jump back on and run again.
After 5 minutes I changed speed to 9.2 mph
At 13 minutes--speed= 9.4 mph
At 18 minutes--speed= 9.6 mph
Total time: 24 minutes
60 minutes--Yoga class
Try this and let me know what you think.
Even if you do 5-10 minutes worth, you will get sweaty.

Isn't It Romantic?

When Valentine's Day falls on a Friday, you know every restaurant is going to be filled.  So, we did what any lazy smart couple would do.  We went to Costco on Thursday and got some food to cook at home on Friday.
And nothing says romance like toilet paper and strawberries.
My husband made me a travel voucher for V-day.  It says travel in the contiguous United States.  No Hawaii.  Can you say Disneyland?

I went Retro for his gift.  Hopefully he won't see this until he gets home.  Candygram!

Happy Valentine's Day!

Thursday, February 13, 2014

Ice Bath

My ice pack yesterday wasn't enough, so I decided to do an ice bath this morning.
That is a glowing rubber ducky.  I thought it might make it feel warmer.  It didn't work.
I only stayed in for 12 minutes.
Then I went to the gym.  My calf, ankle, hamstring areas are tight and if I can ice it enough, I might not need to go to the Chiropractor and get adjusted.  But it might come to that if I can't get my ankle to pop on my own.

Round 2 Ice Bath.
I took a second ice bath after I ran today.  This is what I wore in the bath.  I dressed in layers on top to stay a little bit warmer.  This time I froze for 25 minutes.  If you are going to do an ice bath, have something with you to distract from the fact that you're freezing--magazine, ipad, or phone (don't drop them in the water!)
We went from snow and 7 degree weather to 59 degrees and wind over the last week.  It should feel warm outside, but the wind is too cold to play outside and enjoy it.  I love the sunshine.  I hope this warm up means that winter is ending.  My kids need some more outside play time. And it would be nice to do some outside runs on the weekend.
10 minutes--warm-up--AMT
40 minutes--lifting
  • shoulder fly
  • lateral raise
  • upright row
  • deadlift
  • bent over row (easy bar)
  • bicep curl (easy bar)
  • push-ups (10 sets of 12)
42 minutes--treadmill--5.1 miles (7.5 mph), walk last .1 mile

Wednesday, February 12, 2014

Valentine's Cake and a Booty Barre Move

Our cake decorating party was a success.  They each tried some of their cakes before bed and little man decided to plunge head first into his cake. We love this tradition.
My leg feels like it is getting some inflammation built up again.  I needed to take it easy today.  I went to Booty Barre class, which isn't easy, but it is low impact.  The movements are so simple, but they kill and they tighten your legs and bum like no other.
One move from Booty Barre you can all do on your own
 Hold on to a chair for balance.
Stand with legs together, heels together, point toes out (1st position)
 Bend knees for a half squat
 Stay with knees bent and lift heels.
Straighten legs, squeezing thighs and glutes, staying up on tiptoes.
Back down to first position.  If you do this a few times, your legs should start shaking. I think we do 30 or so.  Slow at first and then fast.
After Barre was Pilates class.  I hadn't done Pilates since 2005.  I bought the Windsor Pilates DVDs right after I had my first baby.  It was my attempt to get rid of my baby belly.  It did work to strengthen my core for sure.  I just had a lot more to lose than just a belly.
There were only 2 of us in class.  Which was good for me because sometimes the classes are full and the instructors can't give much correction.  Charlene, the instructor, showed us how to do everything correctly instead of just us following her lead.  I learned that I hadn't been doing all the moves correctly on my own.  So it was a good learning experience as well as a workout.

Tuesday, February 11, 2014

This Goes Out to All the High School Sweethearts

Good old Sadies! I was 16 in this picture.  Haha!
Valentine's Day is upon us and we are up to our usual tradition of making heart cakes for everyone to decorate. Frosting, conversation hearts, and sprinkles.
The girls look forward to this every year and little man will have fun this time too.
The weather has warmed up and the snow is turning into slush.  Warmer weather means sunshine, which means a happier me.
I was lifting arms and shoulders today and my trainer walked right next to me and said, "I just want to tell you that your making some beautiful arms."
I said, "Well, you taught me how, so thanks!"
That compliment, along with the sunshine made me feel like I could push it today.
10 minutes--AMT warm-up
35 minutes--lifting shoulders/arms
  • shoulder press with a twist
  • hammer curl
  • triceps pull-down
  • shrugs
  • outer bicep curl
  • lateral raise with cable
  • bench dips
57 minutes--treadmill--5.6 miles
  • 3 miles--25 minutes
  • 2.6 miles Fartlek Sprints with walking recovery

Monday, February 10, 2014

At-Home CrossFit wk 5

All Credit to 
Check out her blog to see her transformation. 

Monday Hooray!

This is my own workout.  If the burpees are too hard, substitute jumping jacks. It's pink for Valentine's Day.  Don't you feel loved!

Some Mondays I have energy to spare and other Mondays I just want to stay in bed.  Today was a stay in bed kind of day, but I know I always feel better if I workout.

You know it's going to be a good day at the gym when you get a text from your SIL saying she witnessed a 3 police officer takedown at her gym. Nothing that exciting happened today. But it gave me a little boost of energy and a smile.

3 minutes--AMT warm-up
60 Down Workout
Leg Press--225 lbs. 3 sets of 12
30 minutes--AMT-16/18 Interval
18 minutes--treadmill
  • 8 minute mile
  • 1 mile sprints
10 minutes--stretch

Saturday, February 8, 2014

Snow and 10,000 m Row

We had a snowstorm on Thursday night and ended up with almost three inches on the ground.  We got another 2 inches last night.  On Friday there was a 2 hour school delay.  That means no kindergarten for Haylee.

The kids played outside, following the "race tracks" on the road while I shoveled the driveway.

It must have looked really fun, because all of them wanted a turn with the shovel.
 What good helpers! (It lasted like 5 minutes, because it was so cold.)

My toes were sore yesterday and this morning, so I decided to row instead of run.

I had to stop to adjust my foot straps and get a drink (3x), the clock keeps going when you stop, the distance does not.

My 500m avg. time was 2:32, it was closer to 2:20 if you take out the break times. 29 strokes/per minute.

52 minutes--10,000 meters

Friday, February 7, 2014

Luna Bar

Sometimes when I go grocery shopping, I go down the "health" aisle to see what's on sale.  Protein bars are not all created equal.  Some have crazy ingredients.  Some taste like chalk.  Others have a gritty taffy-like texture that I can't stand. 
I found this Luna Bar on Monday.  It tasted great.  It is only 190 calories and has 9 grams of protein.   One side of the bar  is chocolate dipped and they have a chewy oat middle. These Luna Bars were on sale for $.99.  Luna Bars are marketed to women.  They contain Calcium, Folic Acid, Vitamin D, and Iron. They are not a meal, but they are a good snack for pre- or post workout.  If I were lifting, I would try to have a shake or bar with about 20 grams of protein. I also tried the White Chocolate Macadamia Nut  and S'mores flavors. Can't wait to try more.
 Normal Family Wall Decor

I saw this sign on Joss and Main today. Sorry, it already sold out.

Do you remember spilling something on the counter when you were little and then slurping it up or licking it off to clean the mess?  I almost did that today.  But, I stopped myself.  I do believe in the 5 second rule for most things.  I just couldn't do it. 
I guess I'm growing up.

Serial Eater

 Not this kind of cereal.
Serial, meaning I eat the same thing for several days in a row.  I vary my breakfasts depending on the time I have.  But lunch and dinner are often the same or very similar for a few days in a row.
Example, today's lunch:
 Beef strips, avocado, arugula, sautéed onions on leaves of artisan romaine.
I used the lettuce like a tortilla. It was delicious!
When something tastes good, I eat it until I can't stand it any more.
Last week I was on a sweet potato kick.  This week it has been arugula, blueberries and avocado. I'm all out of blueberries...sniff.
WOD--12 assisted pull-ups
            30 air squats
            30 plank w/ shoulder taps
            *3 rounds
45 minutes--lifting
  • triceps pulldown
  • hammer curl
  • shoulder press with twist
  • bicep curl w/ easy bar
  • back extensions
  • leg extensions
  • hamstring curl
  • lateral raise
  • shoulder fly
  • abs--decline bench
What food could you eat everyday and be happy?
Do you cook everyday or do you have a prep day to do most of your cooking?


Thursday, February 6, 2014

Half an Avocado a Day

I read an article recently that said eating half an avocado a day could help you lose 10 pounds in 2 months. Who am I to fight science.  Not that I need any incentive to eat avocados.  They are one of my favorite foods.

The other recommendation I have seen lately is to use mashed avocado in place of mayonnaise. In my mind, that wouldn't work with tuna fish, but maybe.
I woke up and looked in the mirror to see if my hair had grown back overnight.  Nope, still short.
I even straightened my hair to see if I could eek out that missing inch. 
There was a news crew at the gym.  They were not there for me of course, but I am afraid I was in their shot.  My friends yelled across the gym, "You're on camera, Mary!"
It is so cold here.  This morning it was 7 degrees.  The kids all bundled up and I just wore my regular workout clothes and a light jacket.  Brrrr.
I just signed up to do a local 5k fun run. 
This race raises money for cancer research.  The ladies who organize this are very creative and hard working.  It  is a non-profit group.  Saucony has a glow run.  This is not that race. This is even better.
If you're a local, sign up here.
30 minutes--AMT--16/18 Interval
27 minutes--treadmill--easy run 3.2 miles

Evening Workout

They rarely have a Pump class in the mornings.  It only happens once a month.  I decided to go in the evening and see how my body liked the workout split.  The push-ups were the worst. I am sore this morning.  That is what I expected to  happen, so today will just be a cardio day.

Post cleanse, I have a hard time figuring out what to eat.  I try to limit my bread and treats and make sure I am still eating every few hours.  I also try to maintain a high protein intake.  Probably the hardest thing is not feeling "guilty" when I do have a treat.  I don't over indulge too often.  I just have a treat. 

I ate a healthy dinner.  Sirloin strips on a bed of arugula.  Avocado and green beans (x2) with a drizzle of balsamic vinegar.
After I put the kids to bed, I wanted something sweet.  So I ate a bowl of Vanilla Bean ice cream with chocolate sauce and fresh blueberries, in bed. It was so good.  Perfect ending to my day.
Anyone else an arugula fan?  It's good on pizza too.
What is the hardest Pump track for you?
Do you ever split your workouts?

Wednesday, February 5, 2014

12x400s and thrusters

Do you ever get an exercise stuck in your head and then you just have to do it?  After I tried CrossFit, my husband got to go to a class and he was talking about doing "thruster."  I looked them up on YouTube and figured I could do them.  My plan was to use the light bar (35 lbs.) and do 10 at a time and add a squat if I felt strong enough.

I got the bar and it felt heavy! I had to go down to the 30 lb. easy bar to do thrusters.  I used the barbell to do front squats.  It turns out that all of their barbells are 45 lbs.  No wonder I couldn't push it over head!

After squats and lunges, my legs were shot.  I walked on the treadmill for 5 minutes and then started my 400s. I walked about 1:30 after each sprint.  Total Time approx. 45 minutes.
  1. 2:16
  2. 2:10
  3. 2:03
  4. 2:00
  5. 2:00
  6. 1:54
  7. 1:54
  8. 1:49
  9. 1:42
  10. 1:42
  11. 1:40
  12. 1:35
My start was slow because my legs were so tired.  The next time I try this, I will run before I lift.

I went and got a haircut.  When he was telling where my length would be I thought.  Tell him to add an inch.   But I didn't.  I never do.  Now my long hair is short to me.  I wanted it to still feel long.  It will take 6 wks to grow back to longish.  Now I have a cute cut.  I hate CUTE cuts.  Ponytail it is!

Tuesday, February 4, 2014

Weekly Mile Test

My original plan was to warm-up and then go for a speed mile and finish with lifting and a slow jog.  But when I got to the gym I just wanted to do something a little different.

After a 15 min warm-up on the AMT, I headed to the stage.
The rowing machines are on the stage.

5 Rounds
200 m--rowing machine
5 sumo squats (holding 35lb. dumbbell)
10 burpees
I didn't time myself, but it took about 10 minutes. I probably should have done a heavier weight or more reps with the squats. I felt good doing burpees.  I think my
"graceful belly-flop" is getting more graceful.
I recovered on the AMT for 7 minutes and then went to the treadmill.
3 miles on treadmill
--1st mile 9 minutes
--fast mile 6:45 minutes
--3rd mile run/walk 10 minutes
Weekly Mile Test: 6:45
Goal Time: cut to 6:30

CrossFit At-Home Wk 4

These workouts by

Monday, February 3, 2014

Weekend Update

The kids and I spent the weekend at my parents' house.  My mom had foot surgery in December and is now putting weight on her foot without a boot.  She is moving pretty well, but is still swollen and has to be careful.  It was nice to visit them and have no schedule to follow. 

This guy decided he wanted to be a Mr. Potato Head.  Ping-pong eyeballs and a sideways hat.
He thought of it all by himself.

The girls put together a menu for breakfast and we used Monopoly $ to pay for our food.  They made pancakes and my mom made eggs and sausage.  It was a feast!  Later, they played cards with Grandma and slid on the slide in her bedroom.  It is always fun at Gma and Gpa's house.

We watched the Super Bowl at my SIL house.  It was a good game for Seahawk fans.
The boys were so excited!
Today, we did Bokwa for the morning class.  About 20 people showed up.  Most of the crowd seemed to like it. I still can't decide if I really like the class or if it is worth the time.  I know it is a good class for people who are still building their cardio and their stamina.  That's a lot of running time to give away.
Weekly Mile Test:
I am going to start doing a mile "as fast as I can" every week just to see how I am doing.  The goal is still a 6:30 mile.  Tomorrow will be my first run, but I think I am going to make it a Friday thing, to coincide with Yoga.
Related Posts Plugin for WordPress, Blogger...