Monday, September 2, 2013

First for me...

Well.... I had my first Crossfit malfunction.....:) Don't worry, it was not too terribly bad... :) I made it almost 6 months of my workouts without getting hurt!

The box jump got the best of me last week... I was at the end of a really good workout and I had decided that I wanted to get in a couple sets of box jumps before I headed home... I debated a little whether to do them, but decided I needed to, so I pulled out the box and got set up to start...

Needless to say I didn't get too far in the jumps... I should have listened to my gut to not do them that particular day! I made the first jump and my foot caught the front lip of the box and I came crashing into the box, square on my shin and then landed on my arm as I threw my arms in front of me on the box so I didn't plow my face into it!!! Holy cow what pain!!!! Luckily I was on campus at the university and limped myself across the football field to my better half to have him fix me..... He just shook his head and went and got two bags of ice and put me on the training table with the bags attached to my shin and knee...

Now that I'm feeling not quite so sore, I need to get back on that box... :) I will admit though, its gonna be a big mental challenge at first.... I'm willing to bet that everyone of us that has ventured into the Crossfit life has at least one malfunction happen to them!! :)

Stay healthy and fit and get back onto that Box!!!

E

Sunday, August 25, 2013

New Addition to our Family!!

Ok, so this post has absolutely nothing to do with fitness or healthy eating :)

We recently added a third member to our family!! :) Her name is Zeli and she is a 4 month old American Bulldog puppy!!!


We have been having a blast with this new pooch!!!  Right now as i sit here on a cool mountain morning, on our porch writing, she is wrapping herself around my chair and eating every stick, acorn, and leaf she can find!!!

I have always been an animal lover and have owned several dogs over many years, but I hadn't had one in over six years and now I remember why they are such wonderful companions!!! Its awesome to come home every day to have Zeli genuinely excited to see you!!! She is by far one of the most loving, sweetest puppies I have ever had!! All she wants to do is be right next to us at all times!!  Which is going to prove to be quite interesting when she gets to be 75-100 lbs and still thinks she's a lap dog!!! 

There has always been something said about owning a pet that makes us humans more happy, less stressed, and generally better individuals.  I completely agree with that!!!  

So go adopt from a shelter, humane society or where ever and find a new addition to your family!!!

Friday, August 2, 2013

Been a while....

Have you ever had one of those where you turn around and you think..."Where in the world did the time go???"... Well, I've had a couple of those weeks, and here it is August already!!! Where did the summer go??? I know that it's been a while since I last wrote, so my deepest apologies there :) I know everyone was holding their breathe waiting on my next post!! :) (hint of my delightful sense of sarcasm there...)

I have been eyeball deep in a new job that I am thoroughly enjoying as a legal assistant :) I'm having to do a sort of re org of my workout schedule though... which has proved to be a bit tricky... I missed about a week or so of my workout, which made me feel absolutely gross!! I didn't realize how much I missed my workouts and how much those workouts benefit other parts of my life as well!!  I managed to get 3 days in this week and I'm planning on some sort of workout this weekend too... Having to dig out my motivation again... I apparently fell off the workout wagon there for a bit...

How do y'all get yourself back into the swing of things when things go wonky?.....

I had to join a fitness center near my work this week to keep myself into my workouts... I'm losing my workout location due to massive numbers of college athletes coming back into town for the fall :) Not biggie though, as I have found a couple new workout buddies!!! I desperately wanted to join one of our local Box's but right now the budget won't allow that steep a "gym" membership.... Oh well.. :) Now I just get to be creative with my workouts! No sweat!! (well hopefully, lots of sweat...)

In addition to all my normal craziness, I'm trying to figure out how to dive into a near area of my photography business to try and take on some more business :)

Hope everyone has a fabulous weekend and remember to keep yourself motivated!!! The outcome is SOOO worth it!!!!

E

Wednesday, July 17, 2013

Just a little soapbox....

So I'm gonna get up on my box for a minute...I recently experienced something at a local Box that troubled me a little bit and wanted to get it off my chest and vent a little... So just bear with me as I write with wine glass in hand....:)

This week a friend of mine and I went to a local Crossfit box near where we work....My friend has been asking about my lifting/Crossfit workouts that I do and wanted to check out the box that is close by....We went to a free Saturday class several weeks ago and had a blast and decided to go and try out one of their regular evening WOD's during the week... Keep in mind, my friend has never done any type of Crossfit, weight training, HIIT at all....

We got all set up to start and this woman, whom I can only think was a frequent member of this box and seemed to think she had to tell my friend everything she was doing wrong... This woman proceeded to yell and scream in my friends face about how she wasn't doing the front squats correctly and never once stopped her to truly SHOW her how to do it properly...She repeatedly yelled at her to speed it up, that she wasn't going fast enough... And me being my friend's partner for the WOD, I was trying my best to motivate and encourage my friend between the yelling and craziness from this woman!!

Has anyone experienced this at their boxes before?? I don't use an actual Crossfit gym for my workouts because I have access to a facility that works good for me and the group I workout with, but I have heard nothing but great things about the different boxes all over the country... Fortunately the owner of this box is a wonderful young couple that know how to help, teach, motivate, and encourage...

Luckily this craziness did not discourage my friend from Crossfit, thank goodness!!! Although, I wanted to throw a barbell at that crazy woman!!! Thank goodness she didn't decide she wanted to aggravate me!!! Seriously?? That is NOT the way to teach, help, or encourage any individual, but especially those that are new to the sport!!!!

At the end of workout, my friend did a great job and finished the WOD and got a GREAT workout!!! And just in case anyone is wondering what WOD we did......
              SWOD(still not sure what the "S" is for..) - 3 sets of 10 Pistols -which i have never done...Tricky for me, but felt pretty good about it!!        

              3 rounds for time:
              15 pull ups
              12 burpees
              9 front squats

Thanks for letting me get up on my "box" :)

E

Saturday, July 6, 2013

Staying motivated

In listening recently to one of my favorite podcasts, Jillian Michaels, she talked about something that stuck a cord with me... She talks about what the number question that is asked of her... People want to know how to stay motivated.. Well, this brings up the question of what is it that motivates you...?? So many people give the answer(..and I'm guilty of giving this answer too..) "being healthy is what motivates me"... Ok, so you want to be healthy? What does wanting to be healthy really mean to you? Just saying you want to be healthy is a big generalization that so many of us tell ourselves is our motivation.. 

I think we need challenge ourselves to create more specific goals to keep us motivated.. This is something that I am working on trying to be one better at too.. Me telling myself that I want to be just be stronger isn't gonna cut it for keeping me motivated... :) I think a big part of keeping ourselves motivated is goal setting... One of my fellow bloggers, Claire at www.theascentblog.com, wrote on goal setting recently, and I agree with her 100% that it is so very important!! They don't have to be big goals... Start with something smaller, say drinking an extra glass of water every day... Don't set your goals so ridiculously high that it will be impossible to reach, because all that motivation we mentioned earlier, gone... Poof.. Setting a goal of dead lifting 175 lbs when you just started working out, probably not a reasonable goal:) Start small and once you reach your first goal, bump up your next goal slightly so that you are challenging yourself each time... 

A couple of my goals at the moment are, deadlift my body weight, drink as close to 45-50 oz of water every day as I can, and make sure I pack enough healthy snacks every day(I'm really bad about not eating between meals now that I'm back to working in an office setting).. 

Remember, stay motivated, set reasonable goals, challenge yourself, and most important, have fun getting healthy!!!

Sunday, June 30, 2013

Been a while.... :)

Wow!! My apologies that it has been what seems like a LONG time since the last post!! We were on vacation in Florida a couple weeks ago (which was wonderful, but I was ready to come back to my mountains... :) ) and the week after we got back I started a new job, so needless to say it has been quite a hectic last two weeks in our household!!

I'm having to re-adjust my workout schedule and remember how to pack healthy lunches and snacks and remember to drink all my water all while working a normal person desk job now after being a house honey for six months!! :) Getting used to doing our workouts at 6pm is taking some getting used to!  Luckily one of my workout girls has agreed to workout with me and my bf has been really great and works out with me a couple days too :) He just doesn't get dinner until 7:30 or 8pm... :)

On a Crossfit/workout note.... :) I wanted to bring up something that I have heard sooo many times from different women over the last several months since I "drank the Crossfit kool- aid..."... So many women have asked me "why are you doing weight training/Crossfit? You're just going to get all big and bulky and manly and will lose any girlyness...." And I'm pretty sure most of us women that do this type of workout have had this asked of us at least once...

I wanted to address this . :) .... What these women, and some men, either don't know or forgot from any science/nutrition/fitness class they took, is that women naturally are NOT going to bulk up (in the way they see in body building magazines) because our bodies/muscles do not bulk up like that from just doing weight training. We are not genetically made to naturally become bulky from just doing weight training. Now, let me clarify... if you are taking muscle building supplements, creatine, etc then yes, you are going to bulk up. The body builder women are typically the ones that have those types of physiques because they do use those supplements and such to look that way.  The Crossfit/HIIT(high intensity interval training) workouts do not bulk us up, they make us stronger, leaner, healthier, sexier women and men! Just to show what I'm talking about... My favorite female Crossfitter, Camille Leblanc-Bazinet is one of the top women in Crossfit (and my current girl crush... :) She is a strong, beautiful, feminine(not manly at all!) woman!!


I hope that these women will understand that the weight training that we do makes us not only more fit, but healthier, happier, and satisfied with ourselves and we are NOT bulky, manly, or big! And I guarantee you we are still girly!!! We still wear makeup, high heels, dresses, and fix our hair! (just not in the gym....)

Hope everyone has a wonderful week!!!! 

Elizabeth

Wednesday, June 12, 2013

Guest Blog!

Hi!! I am on vacation for the week, so I asked a really cool fellow blogger, Claire if she wouldn't mind doing a guest blog while I am away :) I also included one of my pics from this morning for everyone as well :) Hope you enjoy!!! I know I did!!!




"Making Time for Active Rest

Hey folks! This is Claire from The Ascent Blog coming to you while Elizabeth is at the beach! Jealous of her vacation? Me too!

Before Elizabeth left for the beach, she posted on my wall and asked for some suggestions for travel workouts. I started thinking about sit-ups, squats, lunges, push-ups, and other bodyweight movements that were easy to string together… but then I stopped. Why not just let a vacation be a vacation, even from working out?

Don't get me wrong--as a CrossFitter, I love dropping in at new CrossFit gyms when I travel. I also personally find exercise to generally be enjoyable (did I just say that? yikes), so the thought of NOT working out for a whole week while on vacation sounds like a bummer. But I also think that vacation should be a time for branching out and just being active, instead of worrying about getting your "workout" in for the day. 

Sometimes you need to give your brain a break from the calculations and the stress of every day life (and every day workouts)… but that doesn't always mean that your body needs a break, too! Being on vacation gives you a chance to explore a new place by bike, sprint down the beach just to scare a group of seagulls, spend a few minutes being ok with being the adult on the monkey bars, or even just go for long walks. In my mind, those things definitely count as exercise--and even though they might not contribute directly to your specific fitness goals, I think that they can be even more valuable than hitting a PR or working on your hill sprints, because they bring you back to the root of WHY being in shape is fun. Because let's be honest, how much fun does it really sound to be doing Burpees or worrying about rep schemes while you should be hiking up a cliff so you can jump back off into the ocean, or hanging onto a tube for dear life as you're whipped around behind a speed boat?

One of my favorite things to do on vacation is to go surfing. And not because I am awesome at surfing--actually, I suck at it. I can barely stand up on a surfboard, and when I do, it's for about one millisecond before I am back in the water, swallowing the next wave that's crashing down on my face. I can only spend about 15 or 20 minutes surfing at a time because otherwise it sort of turns into drowning. But I still love it, because it always means one thing: I am on vacation! 

I also absolutely love going to Moab, Utah, which is a very hot desert with the Colorado River running right down the middle. And even though it isn't technically "working out," I never feel more deserving of a cheeseburger and a milkshake than after a long day watching my fiancee rock climb.

Do you feel the need to work out in a gym on your vacations? What is your favorite thing to do when you're on vacation that keeps you active but isn't necessarily "working out"? "

Friday, June 7, 2013

Whew....Its Friday!!

This week has been a bit crazy!!! Workouts this week were a little off my normal schedule, which i found I kinda liked :) My better half and I did our Wednesday workout on Tuesday because we spent ALL day Wednesday on the golf course...(not playing, but working..) He was making sure that no one got hurt or heat exhaustion and I was taking photographs for the University that was putting on the golf tournament to raise money for the athletics.. :) We had a blast!!! I'm learning how to photograph golf, which is a bit more tricky than you might think.... :)

Back on a workout train of thought... Monday's workout consisted of chain squats, band bench, power cleans, band pull thru, low band row, glut ham, 3 way calf raises, step ups, and single leg RDL, triceps dips and clapping pushups!.. Tuesday's workout was a doosey and kicked my butt!!! Tuesday was overhead press, rope lat pulldown, rear felt, GHD punch, reverse curls, chaos inverted pull-ups, regular pull-ups, farmer carries (to the 50 yard line), and 10 lb plate flips....YIKES!! Needless to say my forearms were on fire!!!!
Thursday I went in with the intent of doing some core and then going to run.....Not what happened!! We ended up doing Med ball slams, med ball wall pushes (not sure if thats really what they're called..), Cable crosses done with resistance bands, core work with weighted punches and weighted jabs, crosses, and upper cuts and finished up the workout with 4 stadiums and two 50 yard sprints...Whew!!!
And then..... We finished this week out with an Upper AND Lower body workout today!!! Box squats, deadlifts, band lat pulldowns, chaos kettle bell incline press, floor press, kettle bell stone pick ups and ended with ladder sprints on the football field (100 yrd, 90, 80, 70 yrd...etc) Wow!!! I'm already sore!!!

Now I get to go sit on the beach for week!!!! Going to try and get up early in the mornings and get some sort of Cross Fit workouts in on the beach without weights.... :)

Until next week!!! :)

Sunday, June 2, 2013

Warrior Dash!!....

We survived our first Warrior Dash!!!! It was SOOOO much fun!!! I would recommend everyone to try it at least once!! 3 miles, 12 obstacles!! Below are a several pics :)

New workouts scheduled for next week!!! You know you're hooked on workouts when you look forward to Monday's workout!!! :) Such a great feeling!!! I need to work off all the food we ate to prepare for all the physical activity from the run... :) No worries though!!! Enjoy the pics!! More on our new workouts this week!!








Friday, May 24, 2013

Busy!!!!

Whew!!!!..... its been one of those kinds of weeks!!! My days this week have been all sorts of wonky!!!  Spent the first three days of the week in my hometown catching up with some good friends that I haven't seen in almost a year since I moved, photographing a charity golf tournament for St. Jude/Wells Fargo, spending time with my best friend, and having a brief visit with my brother before he flew back to his home....Photographing a golf tournament is a whole different kind of animal!!! It was a real success but figured out a couple things that I will need to work on if I photograph golf again...:) That's the great thing about photography, we're always learning new things!! Who knew it was so hard to get the ENTIRE golf club in the shot... :)

On a workout note... :) Since my week was so wonky, as was my workout, or rather lack there of...:( I did however get in a GREAT workout with my workout buddy late in the Wednesday when I got back in town.. Our workout consisted of squats, dead lifts, pull-ups, suitcases with kettle bells, push-ups and inverted pull-ups with bands, barbell lunges, and cleans!!!! Needless to say we were a bit sore the next day!!! But a great workout!!!  And today I was able to remove one of my resistance bands when doing pull-ups!!! And just to see how far I am from being able to do a regular pull up, I managed 2 pull ups with my workout buddy holding my feet and giving me some help!!! I was SOOO excited!!! Who knew it would be so exciting!! :)

One week until my first Warrior Dash!!! Crossing my fingers all goes well!!! :)

Friday, May 17, 2013

A couple pics...TGIF!

Happy Friday!!!! Well, this has been a rather uneventful week... Although this weekend and upcoming week should be full of cool and interesting things!!! Saturday the bf and I will be riding in a charity motorcycle ride for the Salvation Army through the mountains, in hopes of staying dry!! :) Next week my photography partner and I (and yes I'm going to plug our business...:) http://captured-photoalieli.wix.com/captured-photography....will be photographing at the St. Jude/Wells Fargo Golf Tournament in NC!!! We are SUPER excited to be working with St. Jude again!!! They are a fantastic organization that helps so many families and children!!!

Ok so here are a couple of pics I took yesterday...



Tuesday, May 14, 2013

Soaking up sun!!

Just a little reminder that we all need our daily dose vitamin D!! But please reminder your sunscreen!!!! Just a quick post of what my afternoon looks like since the weather decided to agree with me!!! 

Sunday, May 12, 2013

Happy Mother's Day!

Just a quick post :)

I hope everyone had a great Mother's Day today!! We had a great day today too!! We fixed a FABULOUS frittata that I'll share the recipe on here too, homemade wings, a fresh salsa, and strawberry shortcake for dessert... :) And a brunch Bloody Mary cocktail with our food!! Yum!!

Getting ready for Monday....:( Monday's are never fun it seems like... Although one of the parts of the day that I look forward to the most is when we go in in the mornings and find out what our workout for the day is!!! This weeks workouts should resemble last weeks and next week will be new stuff!! Yay!!!  I am also trying to add some exercises to my workouts for the next several weeks to help get me ready for the Warrior Dash!!! Completing it is one of the items on my bucket list :)

Everyone enjoy the start of the week!!!

Frittata with Asparagus, Tomato, and Fontina
Recipe courtesy Giada De Laurentiis

Prep Time:15 minInactive Prep Time:2 minCook Time:10 min
Level:
Easy
Serves:
6 servings

Ingredients
6 large eggs
2 tablespoons whipping cream
1/2 teaspoon salt, plus a pinch
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
1 tablespoon butter
12 ounces asparagus, trimmed, cut into 1/4 to 1/2-inch pieces
1 tomato, seeded, diced
Salt
3 ounces Fontina, diced
Directions
Preheat the broiler. Whisk the eggs, cream, 1/2 teaspoon salt, and pepper in a medium bowl to blend. Set aside. Heat the oil and butter in a 9 1/2-inch-diameter nonstick ovenproof skillet over medium heat. Add the asparagus and saute until crisp-tender, about 2 minutes. Raise the heat to medium-high. Add the tomato and a pinch of salt and saute 2 minutes longer. Pour the egg mixture over the asparagus mixture and cook for a few minutes until the eggs start to set. Sprinkle with cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes. Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 5 minutes. Let the frittata stand 2 minutes. Using a rubber spatula, loosen the frittata from skillet and slide the frittata onto a plate.

Per Serving: Calories: 197; Total Fat: 15 grams; Saturated Fat: 7 grams; Protein: 11 grams; Total carbohydrates: 4 grams; Sugar: 2 grams; Fiber: 1 gram; Cholesterol: 214 milligrams; Sodium: 351 milligrams

Read more at: http://www.foodnetwork.com/food/cda/recipe_print/0,1946,FOOD_9936_24459_RECIPE-PRINT-FULL-PAGE-FORMATTER,00.html?oc=linkback

Wednesday, May 8, 2013

A very sore core......and some thoughts...

This has been a rather uneventful week so far... :) Which I guess is a good thing!! Today is my chill night with myself to have a glass or few of wine and catch up on the things from the week :) My better half goes and plays with cars on Wednesday nights...Our night a week made me decide on today's post.. Its not workout related, but I will post our Core/Ab WOD that we did today! (its a doosey!!)

One of the most important things I have learned over the years being in a relationship is "you" time.. I wanted to share this particular piece of information because I think that so many couples don't realize how important it is to have "you" time every week. Many couples believe that they have to spend every day, all day/night with each other... Let me share a secret with you, all day, every day isn't healthy!! Each person in a relationship should do something that is not with their partner each week. This can range from going out to dinner with your girlfriends or guy friends, going for a run or workout, to going to play with cars(my better half LOVES to work on cars).. You don't even have to leave the house(well one of you does..:) ) I make one of my favorite old college meals and have either wine or some other beverage and catch up on my shows or I meet a girlfriend for dinner... :) Having some of that time away from each other to do something you enjoy will make you appreciate each other even that much more!!!

My advice to couples is get out and do something for YOU each week!! It will make your relationship stronger and more enjoyable, I promise!!!

Friday, May 3, 2013

And the WOD is....

Well, all the girls were a little worried about what our workout this morning was going to be on the board.....One of the girls is leaving us to move across the country so our strength coach was told to put together a doosey of a WOD for us today since it would be her last workout with us....So we come in this morning and this is what we found....(i'll also add it to the fitness part...)

All of this is to be done outside, so we all took all of what we needed outside to the end zone on the football field....:) Needless to say this kicked my ass!! In a good way though!! My Push Jerks need some work though.... We all got thru saying how it kicked our butts, but how much we loved it!!!

Barbell Complex (5x)
5 RDL
5 Cleans
5 Front Squats
5 Push Jerks
5 Rows
200 yd run

50 MB Slams
50 KB Swings
50 Sit ups
50 HR PU(hand raise push up)
50 Wall balls

Have a great weekend everyone!!! :)

Wednesday, May 1, 2013

Overcoming challenges

My apologies that its been a couple days since my last post... :( Its been one of those weeks last week, but not to worry, I'm back on track!!!

Myself and girls went in for our workout this morning to find that we had a new one posted for us!!! YEAH!! We were so excited to do some new workouts!! And it was quite a workout!! It pushed all of us in every exercise!! One of the things that I daily have to work on during our workouts is getting out of my own head!!! I can talk myself out of anything, workout included!! I don't know if any of you have this same issue, but its a struggle sometimes in the workouts.... For the longest time I had steered away doing a lot of weight when doing anything using my lower body...I always used the excuse of my knees so that I wouldn't add more weights or so that I wouldn't have to do a particular exercise at all.. But thanks to some really great workout buddies, they have pushed me to go above and beyond my comfort zone!! And amazingly enough, when these exercises are done properly my knees don't hurt!! (Imagine that!! :) ) And one of the things I'm learning from reading and talking to other Crossfitter's(i know, not a word...) it doesn't matter that lbs that you add, its the fact that you push yourself and challenge yourself and not to worry what everyone else around you is doing or lifting!!

Two of the exercises that I swore up and down I was not going to be able to do much at all on were Box Jumps and barbell lunges... And lo and behold, I have moved the platform up two levels in the last couple weeks on my box jumps (i'm only two more slots away from the top and then its on to a much bigger box....)!! I was STOKED!!! (and a little proud of myself, i will admit... :) And on the Barbell lunges, one of my girls is consistently pushing me to challenge myself!! I know its not real impressive, but starting with just the barbell a couple weeks ago for the lunges, to today ending the last set of them with a total weight of 85lbs was VERY EXCITING to me!!! I'm loving overcoming things that I didn't think I was going to be able to!!

My advice is this...No matter what it is in your life, ALWAYS challenge and push yourself!!! You are capable of MUCH more than you think you are!! As I have tell myself, "Get out of your own head!!"

Have a great week!!!

Monday, April 22, 2013

A little photography....

Been a few days since my last post...:( This weekend my better half and I went to a car show put on by Import Alliance and thought i would share a couple of my pics :) I still need to work on learning how to photograph cars....they don't react quite like live people do! ;) Always learning new things!!! Luckily my better half is BIG on cars and can help me learn how to see them to be able to photograph better!! We had a blast at the car show and saw some really impressive imports!! (We're both Subie drivers...:)




.....On a health and fitness note... :) I'm getting a kick out of realizing all the odd and new cravings I'm having since starting these intense workouts...(well, not really odd, just new/different to me..) I've been craving all different kinds of fruits...we got mangoes, bananas, and pears at the grocery today... And I've been wanting what I thought was soda, but realized that its more just the bubbles in the sodas....Thinking I  need to invest in some lime or lemon flavored seltzer water... :) And much to my astonishment, I realized as we were walking into the grocery tonight, that I haven't had any wine in weeks!!! ....and shockingly, I didn't miss it too terribly much!! I know, everyone that knows me just fell out of their chair reading that!! Although I do still plan on having a glass every now and again!! :) Not ready to give up a good glass of Cab!

Hope everyone enjoys their week!!!

Wednesday, April 17, 2013

Quick Wed post :)

I just wanted to share a link from one of my favorite fitness/health bloggers that I follow. Claire posted yesterday on her http://theascentblog.com about the type of fitness workout Tabata. I had heard of this but never really knew too much about it...I want to try and work some of the Tabata into my workouts. Here is a snippet from Claire's newest post..:
"Anyway, the other day I was sitting at work trying to resist eating one of the homemade cookies that was sitting in the kitchen (I mean really people, don’t you know that I’m on Whole30!?), and I realized that it might be time to take matters into my own hands and add a few Tabata sets into my daily life. What is a Tabata set? Tabata is an interval training technique developed in Japan with sessions lasting 4 minutes, during which you work for 20 seconds, then rest for 10 seconds, and so on for the full duration.
Sounds easy, right?
Well, here are the Tabata sets that I am challenging myself to do every night before bed for the next 6 weeks–alternating days between abs & booty. I of course will also be sticking to my Spring Goal of 4 WODs per week, but I think that this extra little piece might be the boost I need to revamp my willpower. Who’s with me?
(Reminder: I am NOT a certified trainer of CrossFit or any other physical fitness regimen, so if you want to play , you do so at your own risk!)
Tabata Abs
8 sets of 20 seconds on, 10 seconds rest, for a total of 4 minutes
Forearm plank – hold for 20 seconds
(rest 10 seconds)
Forearm plank – hold for 20 seconds
(rest 10 seconds)
Bicycle crunches – continuous for 20 seconds
(rest 10 seconds)
Side plank – L side – hold for 20 seconds
(rest 10 seconds)
Side plank – R side – hold for 20 seconds
(rest 10 seconds)
Bicycle crunches – continuous for 20 seconds
(rest 10 seconds)
Forearm plank – hold for 20 seconds
(rest 10 seconds)
Forearm plank – hold for 20 seconds
Cash Out: 30 seconds boat pose
Tabata Booty
8 sets of 20 seconds on, 10 seconds rest, for a total of 4 minutes
Air squats – continuous for 20 seconds
(rest 10 seconds)
Air squats – continuous for 20 seconds
(rest 10 seconds)
Pistol Squats – R leg – continuous for 20 seconds (you can modify by using a chair for balance)
(rest 10 seconds)
Pistol Squats – L leg – continuous for 20 seconds (you can modify here too)
(rest 10 seconds)
Donkey kicks – R leg – continuous for 20 seconds
(rest 10 seconds)
Donkey kicks – L leg – continuous for 20 seconds
(rest 10 seconds)
Air squats – continuous for 20 seconds
(rest 10 seconds)
Air squats – continuous for 20 seconds
(rest 10 seconds)
Cashout: 60 second forearm plank hold (hey, planks work your booty too!)"




Tuesday, April 16, 2013

Beautiful Spring Morning!!

The view from my porch this morning as I'm writing....! Love this time of the year!!! Warm enough for shorts, but just cool enough for a long sleeve tshirt! Perfect!


Ok, so here's my issue today...well, this week... I'm going to vary from my norm of fitness and health today.. My issue today is with myself.. I was given an awesome possible business idea over the weekend but I can't seem to get out of my own head to start working on the hows and whys of the business idea..I am one of the people who was graced with the talent of always over thinking EVERYTHING and attempting to come up with the solution to fix everything all at once and when I realize that's nuts, I just shut down and quit whatever "it" was.... My brain is having a hard time wrapping around the idea of writing a business plan (which is something I have NEVER done...)... I get started with doing research on it and my brain and my personality take over and all I feel like doing is throwing my laptop out the window! My goal this week and next week is to somehow get out of my own head and take this new endeavor one step at a time.... As my so smart brother told me last night "You cannot do ALL of it at one time! Start in pieces at the beginning... You have our family genes of wanting to tackle the whole world and fix it at one time... :) " Such a smart brother!!! :) I just wanted to share some of my frustration that is rolling around in my head this week :)

Hope everyone is having a great week!!

Wednesday, April 10, 2013

Wed WOD

Today we did a WOD today that we've not done before....Eeek...Needless to say its a hard one!!! I'm going to be quite sore tomorrow....:) I'll just say that we started with Jump Shrugs and ended with stadium sprints 4x...Yikes!!! I came home for lunch after sitting in an ice bath in a training room for 10 minutes and my legs were still shaking!!! Signs of an effective workout!! My better half did the same workout with the guys and he had the same leg shaking too! (made me feel a bit better about my shakes...) I'm loving the fact that we do the same workouts as the guys and have great results too!!! I will post the WOD on the fitness tab for everyone.. :)


Monday, April 8, 2013

Struggling...

I made it thru Monday! It always seems like its a hassle to make it thru Monday's.... :) I did have success this morning with our workout!! I was able to correctly do my front squats, without hurting my wrists....That's my piece of advice today for anyone starting any workout that requires weight training...Make sure you learn the proper way to do the exercise. It's well worth the extra time to do it right!!  In addition to our workout this morning we also did cardio which kicked my tail!! Two rounds of what we call Snake Stadiums... done on one side of the college football stadium; you basically just go up and down the stairs in the stadium from one end to the other...Not nearly as easy as it sounds!!

I made my first protein shake this morning with spinach...Well, it turns your shakes quite a not very pretty color, but actually tastes pretty good! I made mine with a vanilla protein powder, strawberries, one banana, and maybe 3/4 cup of spinach, and 8 oz of organic 2% milk...

Hope everyone has a great week!!

Tuesday, April 2, 2013

WOD

WOD:
WOD from www.blondeponytail.com
5 rounds:

200m run
15 burpees
15 plank jacks
15 hand release push ups
15 squat knee tucks


Ok, I know, don't get too excited...Two days in a row with posts!! :) This was the WOD for us girls this morning... :) It kicked our butts, but felt great!!! I was debating whether or not to workout today because of my back bothering me some and having a wrist that hurts pretty good from the front squats yesterday... But I decided to get my butt in gear and get over the hurt and do my workout!! :) Was able to complete the workout, but found out from my wonderful bf that my wrist is sprained a bit...Poo!! But thanks to him being a trainer, he wrapped it up for me to take some of the hurt away.. :)


Monday, April 1, 2013

Ahhh Monday...

Well....its Monday and its April Fool's day.... not a good combo at all!!! :)

Got the WOD done this morning with my girls....we completed front squats, box jumps, kettle bell swings, single leg dead lift with kettle bells, medicine ball push ups, reverse pull ups, lunges, and 45 deg crunches, dumb bell bench press, rows with bands....And still with all that, one of us dropped a bar on a leg, hit a shin during box jumps, and i hit my knee cap with a dumbbell! And then finished the workout with a mile run... i think i'm going to stay inside for the rest of the day for fear of hurting myself again or someone else!! Yikes!!

Hope everyone had a great holiday weekend!! I attended my first Drag Strip racing in Bristol, TN on Saturday with my better half! We had a blast!!! We have lots of car shows to attend in the next two months!! Loving it!! We're big car people and love to go see cool cars!!



Friday, March 29, 2013

Yay Friday!!

And....its finally Friday!!! My workout buddies and I did an early workout this morning instead of our normal time...

Battle Ropes, Jump Rope, Mountain Climbers, Turkish Get-ups, and ski lunges (i know this isn't what they're really called, but i can't remember the true name for them....) was our workout this morning!!! Battle Ropes always seem to kick my butt, but they are getting a little easier the more we do them... :) If anyone is interested in the actual workout, i'll add it to the fitness tab.. :)

On a different note....I made spaghetti last night for the first time with spaghetti squash instead of noodles...I haven't cooked with it before so I was a little unsure about what it was going to come out like...I baked it first and then put it in the fridge for a couple days until I knew I was going to use it...I'll also add what I did with more details on the food/recipes tab :)... I know I really liked the substitute, and I think my better half liked it too...Although I think he still prefers his noodles, but at least he'll eat the squash sub, but I can't get him to eat my whole wheat noodles.. :) That's all good, though.. :)

Have a great holiday weekend, stay strong, fit, and healthy!!


Wednesday, March 27, 2013

GMO's

So I was watching Dr. Oz yesterday afternoon and his show was about GMO's (Genetically Modified Organisms) and thought I would give my two cents on this...

I believe that all of us deserve to know exactly what is in our food that eat...There are debates on whether or not foods that have been genetically modified are truly harmful to us...Really? How can they not be harmful?? What happens to those people who are allergic to seafood that eat a vegetable that has been modified with fish hormones? Now they can't eat tomatoes, and they've now had an allergic reaction to a food they love because they didn't know what was in their tomatoes!!

I am a big Whole Foods supporter and shop there frequently, and I now have a whole new respect for that company based on more info from Dr. Oz's show yesterday.  He had the Co CEO from Whole Foods on saying that they are making the change to having only non GMO foods in their store by 2018!! And they are working on putting the GMO labels on any foods that they carry that do have GMO's in them. Also all of their seafood, poultry, and meats are all organic and local to the area that the store is in!!! Dr. Oz's recommendation to making sure that you buy non GMO food in the meantime while Whole Foods is making their changes is to just buy organic.

I know buying organic is a bit more expensive to do but in my opinion it's well worth the extra cost (if its in your budget) to keep your body and mind healthy!! We deserve to put the best of everything in our bodies!!!

Just my thoughts :) Enjoy your day!!

Tuesday, March 19, 2013

Body Scrub!

Found this on Pinterest! (yes i'm one of those women... :) )
I'm going to try the coffee scrub i think today....Let me know if you try any of these and how you like them and if you have any other DIY beauty tricks you want to share!! The link for these scrubs is also in my Health and Beauty tab.. :)

Tuesday, March 12, 2013

Motivation

Happy Tuesday All!!!

So recently I read or heard somewhere (think it was Jillian Michaels...) that one of the best things to do to keep yourself motivated while trying to get healthy and fit is to write down goals for yourself along the way. Yes, I know this sounds hokey....But, trust me...Try it!! The trick is to keep your goals attainable and not so sky high that you won't be able to reach them.... Set different types of goals; weekly, monthly, long term...

I'm a dork and have a dry erase board on my fridge that has my long term goals on it that I see every time I get in the fridge :) I also have stickies on the fridge with my weekly/monthly goals... For example, I have my start date weight  from about 3 weeks ago and I have a line for the end of each week for a total of 8 weeks that I record weight at the friday of that week... I have found that keeping these reminders on my fridge keeps me focused on what my goals are..:) The goal that I'm currently struggling with is being able to drink the 64 ounces of water every day....Whew!! That's a lot of water to me....But I'm up to 48 oz today...

I also wanted to share my favorite podcast that I listen to each week...Jillian Michaels...She is by far one of my favorite fitness gurus!!! Check out her out on iTunes!!!

Sunday, March 3, 2013

New Challenge!

So I have been given a new challenge for my workout schedule!! 3-5 miles every day....Just to get in 3-5 miles doing some sort of cardio activity; run, walk, stairclimber, etc.... Gonna start Monday this week and see how I do!!!

Saturday, March 2, 2013

"Food on you Face"

I wanted to share these all natural way to keep your face healthy and clean!! I found this site thanks to a  fellow blogger....www.crunchybetty.com. I will never go back to store bought face wash again!! :)

I have a VERY particular face and it reacts with almost EVERYTHING that I have tried to wash my face with until I found this!! I started off mixing the main ingredients with witch hazel, but switched to honey as I found it works better for my skin..I have very oily skin, but very dry in these winter months with the dry air...I alternate days between these two face wash options.. :) I use the Grape Seed oil as my carrier oil on the second one...

The first one :


No-Nonsense Daily Scrub for Any Skin Type

  • 1K+
Ground oats and almonds - all you really need.
Let’s talk about soap, and how you shouldn’t use it on your face.
Don’t use soap on your face.
Okay. Now that that’s out of the way, here’s something you SHOULD use on your face, and you can use it daily – or morning AND night, even. I use my scrub typically in the morning (nighttime is reserved for oil cleansing, heavy toner usage, or nothing at all when I’m lazy). This is going to be exfoliating, cleansing, and nourishing for your skin, which always seems like what the skin needs first thing in the morning.
The best thing about this is that it keeps for a reeeeeeeeaaaaaaally long time. They’re all dry ingredients, and kept in a closed container in a darkish place (like the medicine cabinet) this will keep for 6 months or longer.
This is an easy, no-frills and no-spoilage approach to food on your face.
Guess what else? The winner of the drawing from the Gallery of Crunchy Betties is going to get a souped-up, super-powered version of this scrub, complete with neem powder (GREAT for any skin type), dried honey powder (see bottom) and MUCH more! That’s just one of the fun things that will be included in the giveaway package. You might notice that August is running out of steam here, and the deadline is soon to pass.
If you haven’t sent me pictures of food on your face yet, GET TO IT QUICK! Remember, you don’t HAVE to blog it – just send me a pic to be entered in the drawing. If you DO blog it, let me know, because the first 10 (and we’re only at 7, ahem) still get something special soon.
First the basic recipe, which any skin type can use, or you can tailor it even more specifically to your needs, which we’ll touch on at the end.

No-Nonsense Daily Scrub Recipe

  • 1/2 c. finely ground oats
  • 1/2 c. finely ground almond meal
  • Liquid of choice (water, witch hazel for oily skin, milk for dry skin, rosewater for any skin type) – this is added to the scrub on a single-serving basis, not in master recipe itself
Grind up your oats and almonds (separately is probably best, or the oats might stick to the almonds in processing) and mix together well. Add any of the ingredients below – or use as is.
To Use: Place a small amount, approximately 2 tsp, of scrub in your hand or a small dish. Add a bit of liquid (water, rosewater, witch hazel, or milk) to the scrub and combine well, letting the oats lightly soak in the liquid. Lightly scrub your face with the mixture, moving in an upward, circular fashion. Either let the scrub dry for a few minutes and lightly rinse with warm water, or rinse off immediately.
Finish with a toner and moisturizer, if desired.

Customize Your Scrub

My scrub container and "dish" (a jar lid).
Here are some ideas to tailor your scrub to your exact skin type. Remember, you don’t have to add these – but they may help.
Oily Skin: 2 Tbsp. fine sea salt, 2 Tbsp. finely ground dried peppermint, and/or 5 drops rosemary essential oil.
Dry Skin: 2 Tbsp. powdered milk (try to find full-fat, if you can), 2 Tbsp. finely ground dried calendula, and/or 5 drops Roman chamomile essential oil.
And if you have very dry skin, you might find more benefit from using full-fat cream as the liquid you use to wet the scrub.
Combination Skin: 2 Tbsp. cornmeal, 2 Tbsp. finely ground dried chamomile, and/or 5 drops lavender essential oil.
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If you want to get really crazy, one last thing I LOVE to add to my scrubs is honey powder. It’s exactly what it sounds like – powdered honey. We’ve been through the skin benefits of honey here. And honey powder is no different.
I purchased mine at a local spice store, which I’ll give a shout out to here, since you can order their stuff online: Savory Spice. But they’re not the only place you can find honey powder.
Add 1 Tbsp honey powder to your scrub recipe, iff’n you so choose.

Just Kidding on the Soap Thing

Okay. Not really. Soap really isn’t good for your skin – and squeaky clean is never what you want to aim for when you’re washing your face. You’re stripping vital oils that your skin needs to stay youthful and healthy, not to mention you’re leaving behind a residue that’s not particularly nourishing. And it does little to exfoliate – what’s actually best for your skin’s circulation.
It took me a long time to get used to the idea that I don’t need to cleanse to a shiny squeak to have healthy skin.
Which is funny, because throughout my life, I’ve always suffered more breakouts when I use a facial (soapy) cleanser. I just never put two and two together.
I tell you this as encouragement. I know it feels and seems weird not to use a cleanser or soap of some kind, but trust me – it’s just not necessary. One of myriad ways the cosmetics industry has you thinking you need to buy more products (which actually lead to skin conditions that make you think you need to buy even MORE products).
Can you break your soap habit?
This recipe should make it just a little easier for you.
In oaty-nutty-healthy-clean crunch!


    Second one: 

    Nitty Gritty on the Oil Cleansing Method

    • 6K+
    There are facial cleansers – foamy, gel, soapy, dry. There are exfoliants and scrubs. Toners and splashes.
    And then there’s oil.
    The superhero of facial cleaning.
    You heard me right. Oil.
    Regardless of your particular skin situation (dry, oily, normal, reptilian), there’s an oil-cleansing method that will work with your type.
    “Oil cleansing method,” is one of the most popular in-site search term on Crunchy Betty. You want to know more about this oddly effective way to wash your face. I don’t blame you. It’s disco awesome.
    My one post on it, however, was written at nearly the absolute beginning of my blogging career. I had no idea how to craft a readable, coherent post. (Translation: It’s confusing and not very helpful.)
    We’re going to try this again. The right way.
    Everything you want to know about the oil cleansing method. Why it works. How to do it. The pros and cons.
    Your mind = blown. Your face = gorgeous. Your undying love + candy = mine.

    How Does the Oil Cleansing Method Work?

    Turn off the faucet for a minute. Put your facial cleanser away. Instead, today, grab some oils and slather them on your face. Massage them around. Let them lounge luxuriously. Now, turn the faucet back on – very warm water. Dunk a washcloth in it and then slowly wipe the oil off your face.
    Guess what? Your face is now as clean as it needs to be. It’s radiant. Gorgeous, dahling. You’ve just used the oil cleansing method.
    But how does it work?
    You know how your skin – all of it – secretes oil? Even if your face feels dry, it still has oil on it.
    Well, according to chemistry know-how, like dissolves like. So, effectively what you’re doing  is dissolving and wiping away all the icky dirty oil from your face and replenishing it with clean, nourishing oil.
    There’s no harsh chemicals involved. No suds. Nothing to actually strip your skin of its oil.
    And this is good, because when you strip your skin of its sebum, it goes into overdrive, trying to create more. Which leads to clogged pores. Blackheads. Whiteheads. Just plain old irritation.
    (We learned this well with the no ‘poo experiment, right? How shampoos make your scalp flip out and produce more oil?)
    And that, in a very brief and succinct nutshell, is how the oil cleansing method works.

    What Oils Are Best for Oil Cleansing?

    Regardless of your skin type, there’s one oil you’ll probably want, and that is:
    Castor oil.
    Castor oil is gives you the most cleansing, dissolving bang for your buck. It’s also highly antibacterial in nature.
    It can also be drying. So depending on your skin type, you’ll either use more or less castor oil proportionally to the other oils.

    Good Oil Cleansing Varieties

    • Jojoba (all skin types, but very desirable for acne-prone skin)
    • Sweet almond (all skin types, especially oily)
    • Grapeseed (all skin types, especially oily)
    • Avocado (dry and aging skin)
    • Sunflower Seed (all skin types)
    • Olive (all skin types)
    • Apricot Kernel (dry, aging, and normal skin)
    • Argan (all skin types, especially aging skin … very pricey)
    • Tamanu (all skin types … very pricey)
    *You’ll probably want to stay away from coconut oil for oil cleansing, as it is a known comedogenic and may possibly clog your pores and exacerbate blackheads.

    The Oil-Cleansing Ratio

    Some oils to use for the oil-cleansing methods.
    When you first start out with OCM, It’s best to think in ratios of thirds. You can measure these thirds out ahead of time and prepare a whole bottle full of oil. Or, you can do what I do and just eyeball it each time you use the method.
    It might be better to use this on a “wash-by-wash” basis before you go mixing a whole bottle of oil together, just in case you want to change up the ratios if you notice your face is becoming too dry or too oily.
    Here’s the rule of oil-cleansing thirds (remember, castor oil is important here):
    .
    .
    • Oily skin: Use 2/3 castor oil to 1/3 carrier oil. (Or measure out 2 tsp castor oil and 1 tsp carrier oil.)
    • Normal skin: Use equal parts castor oil and carrier oil. (Measuring out 1-1/2 tsp castor oil and 1-1/2 tsp carrier oil.)
    • Dry skin: Use 1/3 castor oil and 2/3 carrier oil. (Again, 2 tsp carrier oil and 1 tsp castor oil.)
    These ratios are NOT set in stone, but they’re a great jumping off point. Again, when I do this, I just eyeball it in the palm of my hand and go from there.
    My favorite mix thus far: 1 tsp castor oil, 1 tsp avocado oil, and 1 tsp jojoba oil.

    Oil Cleansing in 3 Easy Steps

    1. Prepare. Either mix your oils together ahead of time, or have the bottles ready. Set a clean washcloth beside the sink. Turn the hot water on to warm up.
    2. Cleanse. Starting with a dirty face (no need to pre-clean here, even if you’re wearing makeup), rinse your face lightly with the warm, running water. Pour the oil in the palm of your hand and then apply gently all over your face. Massage firmly, but gently, always moving upwards. Massage for 2 minutes, and then let the oil sit on your face for 30 more seconds or more.
    3. Rinse. By now, you should have very hot water coming out of your faucet. Adjust the heat until it’s cool enough to apply to your skin, but warm enough to soften the oil (it’s probably going to be hotter than the water you usually rinse your face with). Dunk the washcloth under the hot/warm water until it’s completely soaked. Apply the washcloth to your face and hold it there for 10-15 seconds. Slowly begin to wipe off. Rinse your washcloth and repeat until you’ve wiped all the oil off your skin.
    That’s it!
    Your skin is now cleansed.
    For as easy as it sounds – and as beneficial as it is – there are some pros and cons to oil cleansing, though.

    Pros and Cons of Oil Cleansing

    Pros:

    • It’s fantastic for your skin, and works for many people to clear up acne, combat dryness, and maintain a radiant glow.
    • It’s super natural (be sure to buy cold-pressed or expeller-pressed organic oils, as well as castor oil that’s consciously extracted).
    • It whisks away makeup in a flash.  (It’s the only way I clean my face when I wear makeup now.)
    • It doesn’t strip the skin of its natural oils.
    • If you use this nightly, you may not need to spring for pricey moisturizers anymore.

    Cons:

    • It may take a week or two for your skin to adjust to this new regimen.
    • It’s more time-consuming than just washing your face with a cleanser.
    • It’s a little more costly than using a cleanser, depending on the oils you choose.
    • It may mean more laundry, due to the numerous washcloths you’ll go through if you do this every night.

    Notes on the Oil Cleansing Method

    Now that you know why you should do it, how to do it, and whether or not you’re up to the challenge, you may have a couple of questions. If I don’t cover them here, feel free to ask down below.
    The frequency at which you use the OCM is up to you. Some people do it every night. I don’t have that kind of hardcore dedication (nor do I feel like my face gets dirty enough most of the time to warrant it). The one thing I would probably steer clear of – completely – is switching up the OCM with a store-bought facial cleanser that contains sulfates or sulfides. You’ll just confuse the heck out of your skin and it won’t know what to do with its own oil.
    You might not need to moisturize after you use the oil cleansing method. This is where I heartily encourage you to get to know your own skin, so you can tell if it’s feeling dry enough to use a moisturizer. Every time I’ve OCM’ed before bedtime, I’ve never felt the need to moisturize (save a little vitamin E oil around my eyes).
    You CAN jazz it up with things like tea tree oil or lavender essential oil (if your face is oily or acne-prone) or carrot seed oil or rose hip oil for normal/dry skin or even some rose essential oil or myrrh essential oil if your skin is aging. In all cases, just use 2-3 drops of each oil in your mixture.
    Don’t sweat it if you don’t enjoy the oil cleansing method. It does take some time, and it does take some time to get used to. Eventually, you may feel like you’re pampering your face in a whole new and incredible way. Or you may feel like you never want to go to bed, because. Only do it if you enjoy it – if you see and feel a difference you’re happy with.
    Last but not least, here are some of the websites that turned me on to the oil-cleansing method last year. Thanks, ladies!