Core Class - My Humble Opinion

Core Workout Class

I went to a ‘Core Class’ at Columbia Athletic Club the other day with my husband.  It is just 25 minutes long, but the whole class is focused on core strength and abs. 

I was skeptical of course, because I am a firm believer in the idea that you can't ‘spot reduce’, but I wanted to try to give it a chance.   I feel like the people who go to this class are thinking it will give them a flat tummy or abs.  It will not!!!!  If your intention is to just engage your core as a focus then I suppose it is worth it as a suppliment to another workout...still not really sure.

There was a 5 min ‘warm up’ to kind of stretch and get your muscles warm…there isn’t really time for much more then that so it was a good attempt, but sort of pointless in my opinion.

Then we did some floor work…

• ·      Legs lifted a few inches off the ground and fluttering the hands up and down similar to what they do in Pilates
• ·      Single leg V-Ups or Scissor Kicks kind of, again it was a little hard for me to figure out what these moves were really doing for me…but I tried to follow
• ·      Push up position…knees to opposite elbow – the only exercise that really felt like it was working me hard to the point of fatigue
  
• ·      Rest - Stretch
• ·      Into Circuit 2 which was very similar to circuit 1 it just was bicycles and plank rocks for 30 seconds or so each

Here is my frustration to classes like this…it is not actually doing anything.  Just movement camouflaged as a workout to try and convince its participants that they will see some kind of result.  I don’t even think that anyone would leave that class with a stronger core in any way and they certainly wont leave with a flat stomach or abs.

It is a shame, because I think that is one of the biggest problems with all these fitness ‘trends’…it is often just a way to pretend you are working out without actually having to workout. 

The best measure to a good workout is what do the people who are doing it look like and what does your trainer do for a workout?  If it isn’t that class or that particular workout, then it is time to save your money and your time and do what they are doing.

Our bodies are designed to do movements that simulate hunting and gathering and working for our food and shelter….so use your body that way.  ‘Athletic Ability’ has very little to do with it…balance, coordination, and endurance are all achievable skills.  Some have better natural abilities then others, however everyone has the ability to have it at some level if they are WILLING TO WORK FOR IT!!!

Tried a New Workout

I Cheated!!!

My girlfriend was brave and came with me to my Crossfit class so I decided to join her at her favorite workout at Baseline Fitness in Kirkland.  

I have to admit that I was worried I wouldn't get a good enough workout so I did go to Crossfit in the morning, but went to the noon class at Baseline.  The class was totally full, so it is super popular!  It was a combination of Treadmill and TRX and some calisthenics.    

The treadmill was a reminder of why I dont run as much anymore...haven't run in like a year, so that was crazy.  I had really bad IT band and Hip problems, so I had to limit my runs to just a couple times a month.   It was a lot of cardio, which ironically I was used to do for fitness and I never gained the results that I wanted.  As my husband always tells me...I need to be working smarter not harder!  That is what Crossfit has seemed to do for me, since I am in the best shape of my life and I workout way less then I ever have before.

The workout...

15 min on the treadmill range between 'energy output of level 6 - 10'  Energy output is like a 1 on the couch and level 10 sprint at an incline.  The interval training I am always a fan of, because it is a great fat burner.

Then we would switch with the other group and use a sandbag for squats and hop over the bag for legs.  Side lunges holding the sandbag (these are awful, always been very weak in that area).
Surfer jumps which are kind of like Burpees but you jump up into a surfing position.
A few arm exercises with the TRX band and knee to elbow jumps.

Most of the workout was cardio, which would have been my favorite kind in the past, but since I have experienced the improvement from intense weight lifting over the last year, I am totally sold on weights vs cardio.

I would probably go back for a few classes in the future, but it is not enough strength for me...and I honestly didn't realize what great shape I was in until I tried other workouts!!!  I am still fiercely loyal to Crossfit and have the results to prove it..both in body changes and in overall stamina and strength.

I really should be doing some more cardio maybe, because I have a weakness....My worst enemy is wine, and with this nice weather...I have been having drinks on the patio almost everyday!

Thats all for now!  Gonna get in bed and ready for Crossfit tomorrow morning:)

Easy Rules for Eating Right

The Easiest Rules for Healthy Eating

These 2 basic strategies will help you make better decisions, and you don't have to think too much!  It is really very easy.  If you want to eat better and feel better it seems there is a million different suggestions that nutritionists, trainers, dietitians, friends, family, and doctors give you.  All of it is probably really great information and useful and accurate, but it becomes overwhelming and then we often don't change anything.

Here are my two rules that I try to stick to with every single meal and every single shopping trip.

1.) Always Have a Colorful Meal (you plate should never be full of all beige food) - Veggies, fruit, and meat that is colorful often means that it is packed full of good nutrients and vitamins.   So when I am having a salad I make sure the lettuce has a lot of different colors of green (not just iceberg), then add things with color like tomatoes, peppers, olives, corn, cucumber, and zucchini.  That is why meat is not meant to be breaded, and really great starches have some color, like baby red potatoes and sweet potatoes.  Even wild rice and beans have a little more color then wheat and mashed potatoes.

2.) Only Shop the Outer Perimeter of the Grocery Store - The most nutrient dense foods and the healthiest are around the outside of the grocery store not down the isles.  There are a couple exceptions of course (balsamic vinegar and virgin olive oil, peanut butters, and tuna fish).  When you are shopping make sure you are buying foods with lots of color to them and an expiration date;)

Those are my 2 rules and it works really well for me.  Try it and I think you will find that keeping it that simple will instantly make a difference in the meal choices you make.

Running Pain, Worth It?!?

Running - Pain vs Joy

I have always loved running...and when I say running, I mean a slow jog.  It relaxes me and I can think things thru or get lost in my music if I need a distraction.  However, over the last few years, my hips have started hurting so bad it keeps me up at night.  I have tried everything...Physical Therapy, stretching, foam roller, massage, and reflexology.  Nothing was helping...shooting pain down my legs, tight hip-flexer joints, and a no ability to sit for longer then an hour. 

I had to give up running as my form of working out, and that is when I found Crossfit...(see my blog about Crossfit).  The pain went away almost immediately!  I still stretch my IT band with the foam roller some nights and go to reflexology about once a month....I like the Chinese Foot Reflexology service because it is only $25 and you stay clothed...and they work a lot on pressure points. 

I still run on really sunny days...I love to run up and down Lake Washington Blvd, pretty views of the water, lots of people, and great hills for wind sprints.  Just went on a run instead of Crossfit yesterday, because it was so hot and pretty outside. 

To break up my run a little these days (to avoid the hip pain) I do a hill sprint about every half mile, then I stop and do walking lunges whenever I get to a park.  If it is dry enough, I do some abs too.  This seems to give my legs a short break so they dont get so tight.   I also try to keep my runs under 3 miles so it limits the constant pounding on my joints.

Hill sprints help improve my cardio and tighten everything up, because it uses every muscle.  You also burn a high amount of fat as your heart rate comes back down...that is why interval training works so well.   If you are trying to get in shape it is the best thing to do...it will give you really fast results.

Whenever I am on vacation I still go for my runs, it is such a great way to see the area you are staying in and find things you wouldn't see just driving around.  I also try to find a crossfit gym close by and go to at least one crossfit workout.   Keeping your workouts different and unpredictable will help your body continue to improve and you are less likely to get bored.

Workout Routines

Crossfit Workout Routine

I have been doing Crossfit for about a year now...but I have been serious and consistent with it for about 6 months.

I started out with individual training sessions twice a week.  This allowed me to get stronger without hurting myself and learning proper technique.  It was definitely a financial commitment, but your health is priceless and so that was my decision.

The classes are intense and I am competitive so I got sick of being last every single time...going more then 3 times a week made the biggest difference.  I was able to recover quicker each time so I was less sore and could continue to work those muscles the very next day.  I also started to stay after and choose one exercises that was particularly difficult for me, and I would do it after the workout to get better at it.

For example I was terrible at Double Unders, so after each workout I would commit to doing 50 no matter how long it took me.  Then I would commit to doing 100.  Then I would try to do 20 in a row, then 30 in a row and so on.  It helped tremendously.

I noticed a difference in my body after just 3 months and it continues to feel stronger and better definition.  Strength is so important for women over 30, and I didn't want to wait to long to make it a habit.

I have found my favorite workout, and I actually really really enjoy going so its not hard to work it into my day and week.

The best part for me has been the small accomplishments along the way.  Doing your first unassisted pull up, first handstand push up, 10 chest to ground push ups in a row, faster times on my 400 meter run.  All of those things written in my journal so I can go back and look at them and see how much I have improved.  Very helpful and motivating.

Crossfit Regionals are this weekend so I will have a blog about that too.  Gonna be some bad ass chics there!!!  So fun.

Breakfast Favorite

My favorite breakfast is egg whites scrambled with fresh veggies and maybe left over shrimp or salmon from the night before.  

Today it was shrimp, green and yellow zucchini, onions, a couple baby red potatoes, and mushrooms.  A glass of orange juice of course and a BioSill pill for my hair and nails:). 

Went to Crossfit this morning, 7am class....ugh.  That is early for me:(. I made it tho, and it was a really good workout today, #noinjuries

Worked on my Clean and Split Jerk.  

Then the workout was....

12 wall balls (14#'s)

50 double Under jump rope

3 burpees

14 wall balls

40 double unders

6 burpees

16 wall balls

30 double unders

18 wall balls

9 burpees 

29 double unders 

21 wall balls

12 burpees

Get in Shape Quick

Fast Results

My favorite thing to do when I am trying to get in shape fast or want to tone up for an event...

1. Running Hill Sprints -
• You burn the most fat as your heart rate comes down from its elevated state...so doing sprints with recovery in-between each one will not only get your heart in excellent shape it will also tone and burn fat fast!  Start with like 3 sets, sprint up a hill for about 45 seconds and then walk down and recover so you can talk easily.  Then go again.  Increase a set each time you do this until you are up to 10 total. 
2. Cut Out Alcohol -
• I know it is so sad....but it makes a huge difference
3. Stop Eating After 7pm -
• This is hard for me, so I just go to bed
• I eat dinner, let it settle then get ready for bed and do a handful of exercises (push ups, squats, lunges, and stretches) then I go to bed and drink tea or water.
4. Carbs Only at Breakfast and Lunch -
• It is silly to cut them out completely, you will be hungry all the time.  I just take them out of dinner and add extra veggies or maybe peanut butter with my celery
• Keep them ALL complex, wild rice, sweet potato, or homemade granola
5. No Sweets -
• I think this is obvious, but just a good reminder.  Just say no.  It is useless food and does nothing for you and you can do it...you will feel so much better the next day

That is all!  I think once you just decide that you are gonna do it and look at food as a necessity and not an event it will be a lot easier.  Plus if you are bored because you have all this extra time not eating and drinking then you can prepare your fruits and veggies for the next few days or long walks on the treadmill will help burn fat.  Slow...long workouts also burn fat.  And don't forget strength...so important to build muscle.

6 Month Update

My 6 Month Update 

So I haven't blogged about my nutrition challenge in a long long time, and I think it is time to start up again.  I have been asked what I do for my workouts and what I eat, so it seemed like a good time to start sharing again.

I started changing my diet in late December 2012 and so it has now been 6 months of tyring new things.

1.) Juicing

• I really did want to incorporate juicing into my diet, and I completely failed at that.  I was really only able to do it a couple times...I never developed a taste for it or a routine so it never really stuck. 

2.) No meat, poultry, or pork...fish only.  

• I cut out all meats except for fish.  I do still eat egg whites.  That has been very very easy.   I don't really miss anything.  There have been a few times when I have eaten what someone has made for me so that I am not rude, but I really haven't had a hard time with this new routine at all.

3.) No dairy

• I have tried this one before to help improve my skin. and it works really really well.  There are only a few things that tempt me....cupcakes...cookies....half and half in my iced americano.  Whenever I have one of these items I notice it in my complexion and energy level right away!  It is enough to discourage me about 90% of the time.  

4.) No wheat

• I cut out all wheat (not gluten) just wheat...(not carbs).  I still eat red potatoes and sweet potatoes, I eat rice and oats  and corn or corn chips.  The only thing that made this part challenging was eating things on the go, like in the car.  I had a really hard time finding foods that I could eat when I was in a really big hurry and walking or driving somewhere.  Otherwise I have noticed a huge difference in my energy level and I sleep better without a lot of wheat in my diet.

Side effects of this diet change.  I lost 10 lbs immediately and kept it off all 6 months:)

I will continue my food diary as part of this blog as well as my daily crossfit log in case anyone wants to know about my workouts.  My 'after' pics will be posted by the end of the week as well.  

I still plan on finding a way to incorporate a wider variety of veggies and fruit into my day thru juicing.  

My Mother - by Sequoia Leopold

Mother Knows Best - 

My mother is probably going to live forever and I think I just got the receipt for it today.  Her famous homemade granola!  My mom has eaten organic and fresh and local and unprocessed foods her whole life, effortlessly.  She shopped at organic local grocery stores before it was chic and always tried to convince me that fruit was a desert (even going as far as to freeze the dessert).

Now that I am trying to improve my overall life thru nutrition, what better way then with my mothers homemade granola.  I am getting much better in the kitchen these days!

I grew up on this stuff as much as I fought for Lucky Charms they never appeared in my house.  I am lucky now as I have an amazing immune system and I know it is from my childhood.  One year (birth to first birthday) in the Ozark Mountains of Missouri with no Anti-bacterial spray or handy wipes will do that!!!

Belt - Switzer - Leopold Granola 
Old Fashioned Oats
Sweetened Coconut Flakes
Wheat Germ
Sunflower Seeds (raw)
Brown Sugar
Honey
Molasses
Vegetable Oil
Flax Seed***
Sesame Seed
Walnuts
Almonds ***
Pecans
Dried Apricots
Dried Papaya
Dried Mango

Spread it out on a cookie sheet and bake in the oven until just barely crispy...then let it cool, bag it up and ready for breakfast each morning.  You only need about 1/4 cup.

I eat mine with Almond Milk and fruit.  It also makes a great snack during the day (keep it in your car so you are not tempted by drive thru's and Starbucks)

Also a great alternative to Gold Fish Crackers for little ones!

Fruit Smoothie Obsessed! - by Sequoia Leopold

I have to admit that I was super skeptical about The Magic Bullet blending machine, because it is from an infomercial. I tease my husband all the time, because he buys everything they sell on infomercials.

However, now I am obsessed... It is easy to clean, really fast, and no counter space!

My smoothie is fresh, and no added sugar or preservatives. Just 2 full servings of fruit every morning!

I live it!!! Worth it completely!! Get one!

Housework is Exercise - by Sequoia Leopold

Cleaning My House as a Workout -

This is going to sound silly, but I really don't do much in the way of 'cleaning my house'.  I pick up and clean the kitchen and bathroom counters daily...laundry...dishes and garbage's.  But as far as scrubbing the floors, showers, bathtubs, walls, molding, high dusting, vacuuming, and so on...I have had someone doing that for me for several years now and I forgot how hard it is.  (embarrassing)

Today I started to do that on my own again,,,good lord it was such a great workout.   I had already done my normal Crossfit today, but then for like 3 hours I scrubbed and washed the house.  I have my Nike Fuel on and I usually get to about 4200 for my daily fuel points...today I got to 5700 just by adding in that housework.

I made a list and put a few of the chores on each day so I can burn more calories and add more activity to my day.  It was also a really nice break from my computer during the day.  I also did a little in between eating so I wasn't having a large meal at any one time...just smaller snacks.  I had apples and then did a little house work, then made tuna fish and did a little more work, and then had veggies and hummus...you get the idea.

It worked really well and now my house looks amazing, and I will be saving money.  Which I will need because eating like this has been expensive!!!  LOL.

The Biggest Loser - by Sequoia Leopold

I used to watch The Biggest Loser all the time and then the product placement got annoying and I stopped watching.

I'm back this year to watch again, because they have the kids on the show.

I'm so glad they have decided to tackle this, because it is so sad! It is our fault, because no 10 year old feeds themselves McDonald's or Taco Bell.

This is so exciting to see these kids hopefully break the cycle for their future kids. The adults are acting like the victims and that is what got them there!

I am going to add this to my workout/nutrition plan. During the show, I will cut up my veggies and fruit for the week.... And during the commercials I will do jumping jacks, abs, lunges, and pushups.

Workout - Crossfit by Sequoia Leopold

I'm at Crossfit today for my workout. First class since before Xmas... I'm worried!!! Time to get that strength training in again!

Such an important part, and I never do it on my own. I stop after 10 squats or push-ups cause it hurts!!!

Starting Point - Before Photos

Here are my 'before' photos and my starting weight. Tomorrow is the Dr apt to see where my blood work is and what else I might need to fix with my inner health.
I don't have weight to loose exactly, but I want a cleaner more vibrant being and I want cleaner fresher skin... So here I go!
Is better nutrition the solution?