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.  

Out to Dinner or Events

Going Out to Dinner or Special Events -

I ran into a special circumstance that I noticed caused a huge problem for me staying on track with my nutrition plan.

• It started with a longer then expected day at work so I ran out of snacks that I brought from home 
• Then I ordered a salad from a local restaurant, but didn't have time to eat it because we were too busy at work
• Next I had to go straight to an event that I was already late to attend
• There wasn't any food at the event that I could eat (pizza, chicken skewers, deep fried shrimp, veggies with ranch dipping sauce, and bread)
• The restaurant would not make me a salad

I decided to leave the event for 20 minutes and go down to a restaurant that would make me a salad with Ahi Tuna.  I had to go by myself so it was a little awkward leaving the party, but I did feel like I was going to faint from hunger and I knew I was going to feel like crap if I ate the food at the party so I made the decision to stick with my plan and find food that fit in it.
I guess I am surprised at how difficult it can be and I understand how frustrating it is for people when they cant find things to eat that fit into a healthy balanced eating plan.

I wish that the popular party foods didn't have to be so empty and void of nutrition!!!  Maybe one day it will be easier for people to find nutritious choices at events and parties.

Ever tried it?....love the Wheatgrass! by Ryan Leopold

Wheatgrass is one of the most potently healthy substances on earth. Yet for some reason it is still not mainstream – even though there are thousands of wheatgrass benefits that are so clear and felt so quickly.  I have mentioned wheatgrass several times on this blog and to be honest, it is one of my favorite things ever!  I really do love the taste AND I love the immediate energy boost.  Since I like the taste and the feeling from it, I felt I would share some of the health benefits I discovered.  

You can find fresh wheatgrass at local juice bars, jamba juice and some health food shops like PNC.  

This is a new juice bar we visited in Seattle called Healeo.  

Wheatgrass benefits are so easy to achieve and feel because:

• 30mls of freshly squeezed wheatgrass juice (a wheatgrass shot!) is equivalent in nutritional value to 1kg of leafy green vegetables
• Wheatgrass contains over 90 minerals, including high concentrations of the most alkaline minerals: potassium, calcium, magnesium and sodium
• It contains the essential enzymes: Protease (assists in protein digestion), Cytochrome Oxidase (a powerful anti oxidant), Amylase (facilitates digestion), Lipase (a fat splitting enzyme), Transhydrogenase (strengthens the heart muscle) & Superoxide Dismutase (SOD) (found in all body cells and is known for its ability to lessen the effect of radiation and slow cellular aging)
• Just one teaspoon of Wheat Grass powder, weighing a mere 3.5 grams, is nutritionally equal to an entire spinach salad weighing a full 50 grams – it packs a punch!
• Wheatgrass has more vitamin C than oranges and twice the vitamin A as carrots!
• Wheat grass juice helps your body to build red blood cells which carry oxygen to every cell. By increasing the oxygenation the body you can help offset smog and carbon monoxide and increase your endurance during physical exercise
• It also contains 19 amino acids, the building blocks of protein making this one of the most powerful wheatgrass benefits

Superbowl Snacks

SuperBowl Snacks - 

We had a few people over for the Superbowl yesterday, and we know 2 things for sure about the Superbowl...there will be a winner and there will be unhealthy food!

I am trying not to have 'cheat days' or an exact time frame for this project because I want it to be something that I can continue and I can keep up in ANY circumstance.  I was on a mission to find snack foods that will be healthy and within the guidelines of the food I want to fuel my body with.

As a reminder I am only eating Fish and eggs as my animal protein, no wheat, no dairy, no processed sugars, and almost no processed foods.

This is what I decided to serve, and what I ended up eating....

• Veggies and Hummus
• Fruit (apples, pear, strawberry)
• Popcorn (just salt added)
• Multi Grain Corn Chips (Should Taste Good brand) with homemade Guacamole
• Roasted Potato / Pineapple / Red Peppers / Chicken Meatballs baked together in the oven (I had sauteed shrimp in mine)
• Gluten Free Cookies from Sweet Cakes (and cake pops)

I had mostly popcorn and veggies...I had 2 cookies and 2 cake pops.  I was drinking champagne and a glass of wine at the end of the night.  This morning I feel puffy and a little bloated:(  I could tell a big difference in how I felt by not having the proper portions and way too much 'empty' calorie food (corn chips, popcorn, sweets).  

It was good tho, cause now I know it isn't worth it and I wont be tempted to eat it again...even on special occasions like the Superbowl.