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.

Will Power is Over-rated

Will Power is Totally Over-rated, when it comes to Portion Control!

I get asked all the time how to eat more healthy and make better decisions with regards to food, and the truth is that although I don't really like a lot of bad foods...I love food!!!!  I can out eat most grown men easily and not even feel overly full!  So my biggest struggle isn't necessarily processed, fatty, high calorie foods...its that I want to eat everything in front of me and then have seconds! 

When it comes to portion control I don't use will power, because I simply don't have it!  Last night was a perfect example of this.  Weakness - Sweet Potato Fries with extra salty seasoning!  I have had them at The iPic Movie Theater before and I love them, but they come in a huge basket enough for 3 people.  I ate most of them last time I ordered them, plus a salad and prawns, plus popcorn in the movie.  I had a stomach ache when I got home and felt horrible the next day.  I remembered that and wanted to avoid it this time, however knew that if the fries stayed in front of me, I would eat them all. 

I did 2 things last night, I had the fries come when my meal instead of as an appetizer.  That way I didn't snack on them right up until my salad arrived, because I would!  I also grabbed a handful of them, put them on a side plate and had the waitress take away the basket before she even left or table.  This was kind of embarrassing, I already was annoying with my salad requests...but it worked.  I didn't over indulge, but I got to have my favorite thing...and saved a little room for popcorn (another huge weakness). 

I would absolutely recommend to everyone out there to ask the waitress to box up half before they even bring it out or take away half of anything you order that is a 'treat' for you.  We never need the actual amount that they give us at a restaurant and you will feel way better that night and the next day.  Don't rely on will power to keep you from eating something you love when it is right in front of you.

I practice the same thing at home.  If I don't want to eat the entire thing, then I don't have it at the house.  Triscuits....I will eat the whole box so we don't have them at all.

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.

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.

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.