100 Ways of Fitness Day 29

“In case of emergency, break glass and hug goat.”

It’s no secret I’ve had a pretty rough week. Chris Topher and I were supposed to go play with goats last Saturday, but I read on the farm’s website they required reservations for tours and we didn’t hear from them in time. I was a pretty sad panda.

But then, the zoo’s training mentor group announced they were going to have a luncheon workshop at the Family Farm. Which is where the GOATS live!!!! I spent about an hour and a half playing with GOATS!!! And I got PAID for it!!!!

Alyssa and I were teamed with Sparky, the youngest goat in the herd, and we were trying to teach him to kiss our cheek (by licking and getting his wonderful smelly goat slobber all over me). You know, for Valentine’s Day. Because nothing is sweeter than a goat kiss!
We got as far as Sparky kissing our hand near our face, but not quite an actual kiss ( I swear, Alyssa, I’ll go up the next two weeks and teach that little guy to kiss us or die trying! I’m getting a fracking goat kiss for Valentine’s Day!). Which is fine. Because I spent the afternoon playing with GOATS!!! And I got PAID for it!!! Because it’s my JOB!!!

I’m going to try to see if Diane, the Family Farm keeper, will let me just stop by one lunch break once in a while to get a snuggle in. Because of everything I’ve done this week to deal with my emotions and frustrations, playing with goats has been by FAR the most therapeutic activity.

I just need a baby goat behind glass so when I’m in a sour mood, Chris can run over, grab the goat and breathe easy knowing everything is going to be fine. Pattie has her goat….that would be AWESOME!

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100 Ways of Fitness Day 28 Part 2

Glutes, there it is!

Okay, I’m probably going to get ripped a new one by Lynn Gannon, because I am NOT a physical therapist. BUT! I have seen one for my knees, and the exercises prescribed for me have often worked wonders.
So, as a disclaimer first, if you try these and they don’t work or whatever, I AM NOT RESPONSIBLE!!
I have been spending about 20 minutes during my lunch break doing these all week. I hope to make it a habit and maybe get my knees back on track in time for biking season.
20 each donkey kicks
20 each fire hydrants
20 each side leg lifts
20 each lower leg lifts
20 each lateral walks
20 monster walks front and backwards
10 each pistol squats, being super duper careful that my knee doesn’t go over my toe, and right now I’m holding onto a wall for dear life
20 physio ball glute bridges
20 each single leg glute bridges
20 each single leg deadlifts
30 second side plank each side
10 each single leg sit downs

Again, it takes me about 15-20 minutes to complete the routine. And I’ve been spending about 5-8 minutes with my foam roller each night, trying to go up in time each night. Aiming for 10 minutes tonight.
I will get my knees bike ready or i will die trying!

100 Ways of Fitness Day 28

Because I’m All About Them Weights, About Them Weights, No Treadmill
Today I skipped Crossfit because they were focusing on Back Squats which Chris and I worked on achieving our one rep maxes for yesterday. I know that sounds like an excuse, and to a degree it is, but instead of the WOD, I went to my gym I have a membership to (bc I want access to a pool) and took their Body Conditioning class.
It was ridiculously easy. I tried to up the ante by double timing it, but it was just redonkulous.
And it reminded me of a line from a parody of All About That Base song- “no, I won’t be no stick figure silicone Barbie doll. So if that’s what you’re into LA Fitness is where you belong”.
However, I do see some actually FIT people at LaLa Land. And sometimes I get super frustrated with Olympic weight-lifting because I can’t seem to get the moves right or my knee gives and my form sucks. So I’m wondering if maybe I can work on my strength at a place that actually encourages you NOT to come.
My only downfall is I get super self conscious when people stare at me, and I get stared at every time I walk into LA Fitness. I’m not the typical Barbie doll workout chick. My hair is plunked out, I’m wearing ridiculous socks, and I definitely have Bitchy Resting Face when I’m working out. So people stare.
Well, it’s sorta good to know that option is kinda available. Maybe I’ll do a month of Wendler using machines one month.
One place you won’t see me? On the fracking treadmill.
Because I’m all about them weights, no treadmill!

 

100 Ways of Fitness Day 27

Rise and Shine

Okay I’ll TRY to keep this short and sweet (Brent Kuester and Kate Stein!)
Oh who am I kidding?

Today I woke up before my alarm went off. This is important and noteworthy because A) I set my alarm for 5:00 am, B) I usually hit snooze at least 4 times before getting up, and C) I didn’t have anything that big of a deal for me to wake up early for.

Last night I implemented my plan for evenings to get better quality of sleep and fit all my goals into the evening. One goal is to be off electronics by 9:00 pm, another to be asleep by 10. I also want to accomplish having a training session with The Kid, use my foam roller each night, do my glute exercises, get lunch ready and workout gear ready for tomorrow, write my 100 Ways post, shower, drink 20 oz of water, and read a chapter of whatever book I’m into. Before 10. So I really need to stick to the schedule and I didn’t do too shabby last night. I think it helps that Netflix doesn’t have anything I want to watch right now. So I was in bed by 9:45 and reading my chapter from “The Omnivore’s Dilemma”. Mission accomplished.

I woke up and had a fairly relaxing morning getting ready and eating breakfast. I decided to watch a comedy show on Netflix and then do a PiYo HIIT workout. It was only about 20 minutes but it’s pretty fun (Don’t worry, I’ll talk about PiYo later on. But it’s like it sounds: pilates/yoga).

Anyways, my morning are usually action packed and I try to be on my way by 5:45 to catch a 6:00 WOD or class, so it felt good to know my evening routine might have helped with that.

Now if only I could remember to take out the recycling….

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100 Ways of Fitness Day 26

Beauty and Beast mode

I have a secret love for creating Fandom workouts. So last week, in a casual passing tone, Erin Martin said it would be fun to do a Disney workout. Yes. Yes it would!

So I created one. It was a fairly easy workout. I mean, we exercise in the elephant basement for crying out loud. I made our medicine wall balls out of recycled basketballs and duct tape. And Dumbbells out of kitty litter containers. We’re pretty basic.

But we come together every week and chat and workout! And some of the girls have started going to a gym to workout more. In fact, I received a compliment from Alyssa Borek‘s trainer who told her her squat form was terrific. And she credited me for that. I loved hearing about you and Kim Szawan telling your trainers about Bootcamp and them asking you where and you’re like, um, the elephant basement. It’s the cool new club where all the cool kids workout, don’t you know?! But I love how Monday nights are Zoo Bootcamp night. And Erin wanted a Disney workout. So by gosh, she got one!

I think I’ll try to create a Disney villain workout. Double Ursula unders. Gaston goblet squats.

I’ll definitely create a Doctor Who workout, for Susan Burchardt. AndStephanie Forbes Miller wants me to create a Monty Python.
I’ve got some work to do! Haha!

Great work, ladies! Keep coming back. It works if you work it.

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100 Ways of Fitness Day 25 Part Two

“Animal, Vegetable, Miracle”
I’m watching an interesting documentary about conservation while I write this so I hope I don’t get too distracted (oh, that’s ADORABLE!).
I just finished listening to one of my favorite books, a truly inspiring book called “Animal, Vegetable, Miracle” by Barbara Kingsolver.
It’s about the author’s project of living an entire year from food grown or raised themselves or from local sources. They raised chickens and turkeys for eggs and meat and grew, well, just about everything. She made her own cheese and pizza dough from items purchased at farmers markets or her neighboring farms. She even canned and froze her produce so they could survive on the fruits of their labor throughout winter.
It’s inspiring to say the least. She really did her part to reduce her carbon footprint and eat sustainably. She supported local farmers and encouraged others to do their part as well.
However you have to keep in mind that the author did this project knowing full well she was expected to write a book from her experience. So she was a little more than motivated to make it work. In fact, that was her JOB for the year. It’s like an actor saying it’s easy to stay in shape- of course if it’s your JOB!
For the rest of us that live in areas that can’t grow everything we need all year round and work and have tons of other obligations, it’s a little more difficult.
But it did inspire me to look at my habits and make some changes for a better world.
I’ve already started Meatless Mondays, which as I understand, can help save about a million barrels of oil a year or something like that. Which is insane. But Meatless Monday doesn’t guarantee that my food is not traveling a great distance to feed me. Are there other ways Chris and I can inspire folks to eat local, sustainable, and green?
Enter my new challenge idea-
Washington Wednesdays and Farm Fresh Fridays.
Washington Wednesday will be the day out of the week where everything we eat comes from Washington. So as local as we can get. I like the idea of finding new and exciting entrees right in our own backyard, so this seems like it’ll be almost enjoyable. Salmon is almost a given, but I look forward to exploring my vegetable options too and even some special treats (Theo’s chocolate anyone?). The true challenge will lie in ensuring not only in eating clean and local, but healthy as well (did I say Theo’s, I meant Growing Washington CSA).
Farm Fresh Friday- well I don’t think we’ll have an issue with healthy or clean eating but the true challenge is to ensure its FRESH, so again, locally sourced. I feel this will take a bit of detective work to ensure our meat is as sustainable, organic, and local but I’m definitely up for this challenge as well!
I need to do some more preparing, which is fine bc even Ms. Kingsolver took three or four months before starting her project. I hope to be ready to start in late March or early April. Only question is, who’s with me?

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100 Ways of Fitness Day 25 Part One

Run, Forrest, run!
This is part one because it’s not the big topic I want to post for today but it is a step toward my goals.
I ran today. A whole mile. Without stopping. A WHOLE mile!
I run slower than a herd of sloths stampeding through a batch of Nutella. But I ran.
And I did it in 10:39.58. Which is horrible I know, but it’s a start. I’m trying to plot a one mile course around my neighborhood so I can run outside with hills and fresh air once in a while.
My goal is to run an 8 minute mile. Considering how much I hate running, this is a challenging goal.
But I will persevere until I succeed.

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100 Ways of Fitness Day 24

Rx: prescribed weight for the workout

Yesterday during my personal training session, we did pyramid exercises (my trainer’s “favorite”). Going up in weight but down a little in reps I did front squats, kettlebell swings, single arm KB swings, and power cleans. He told me even if the Rx was 35 lbs for KB swings, I should go up bc I have mad KB swing skills!
So lo and behold today’s WOD was kettlebell swings! With the Rx at 35lbs. So I decided to push myself.
I don‘t have double-unders down so much that I can do them straight on, but I usually muster through with a single double single double. But I falter all the time and it often takes me one whole minute to finish 50.

NOT TODAY, SUCKAS!!!!!

It was a partner WOD so I only had to do half of the work. But I Rx’d the whole thing! I did a whole string of double-unders! WHAT?!? Not 20 in a row, but I did all double unders! I did 55# thrusters. And 44 lb kettlebell swings! That’s Rx PLUS!!!!

How do you like me NOW?!?!

Oh, by the way, this was after deadlifting 115, 135, and 155 for 5 reps, and then 165 for 3. AND after doing 12 reps of 80 lb back squats for Wendler.

Boo-yeah!!!

By the way, this short and sweet post is a make up for my last post.

 

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100 Ways of Fitness Day 23

“Fitness is like climate change”

I’ll apologize in advance for the Siriusly longest post I’ve had so far I think. But I think it’s another good one. Should I say co-authored in part by Chris Topher?

I told Chris I was stealing this lovely nugget of a gem that he came up with, and while he said it was fine, I’m backtracking and giving him credit where credit’s due.

I was in a fairly good mood during the day. I got to sleep in a little, had a good laugh at a comedy routine on Netflix, had a great personal training session at Experience Momentum. Even enjoyed the WOD. In fact I more than enjoyed it- it was super-mondo fun with Kate Stein, Marie and Chrissie and I competing against Chris, Brent Kuester, Danny, and Giancarlos. We lost, but just barely (it ended up being 7 rounds for the boys and just 10 reps short of 7 rounds for the girls- soooo close!). And then a few of us joined in with Bob Park‘s 5:30 class warmup, with his special ladder of coordination exercises. So all that should have easily trumped the “devastation” that followed. But if you know me…..

I decided to measure my body fat. And so begins my ultra long digressive saga about my fracking body fat.
In September of last year I started a Thanksgiving Shred so I would feel confident and smoking hot in a bikini while vacationing in Hawaii for thanksgiving. I had hoped to get down to about 18-19% body fat. I started at 21% so while I knew it’d be hard, I thought it was doable. I busted ass, performed a different exercise challenge and killed that, tried paleo for a month, and ended up on the week I was leaving at 22%.
Meh. I wasn’t all that upset. I still rocked out in my bikini and skimpy dresses. And felt damn good! I knew I’d get my ass in gear when I got home and make 18% fat my goal for 2015.

I don’t know if December was just unkind to me or if I ate candy canes and fruit cake in my sleep, but it was rougher than I’d like to admit. My willpower to resist temptations, especially at work, has seemed to plummet. But I accounted for these splurges and entered them and even with the added treats, I was hitting or even going under my caloric goal. So, I shouldn’t worry? Right?

Well I worry because it seems the second I STOP worrying is when my fat comes back with a vengeance.
So I measured myself. And got 25%. TWENTY-FIVE!?!?!

When I started Biggest Loser last year, I was around 28%. By the end of April I was at 22% and for a quick moment during the summer I was actually down to just below 20%. It probably had to do something with me giving up breads, cereals, and artificial sweeteners (which I still avoid to this day). But now I’m all the way back up to 25?!?! What kind of bullshit is this?!?!

I’ve noticed my weight has also been creeping up. But one things I’ve been really trying to do is stop worrying about the stupid scale, so I’ve been weaning myself from weighing myself daily to every three days and hoping to stretch it out to once a week. But when I saw the scale read 165 lbs, I freaked the F out and my anxiety has started me weighing every morning again. Wasn’t I JUST 155 last month? I mean, I know I’m trying to gain muscle but I am seriously seriously doubting that I gained that much in 4 weeks!

So I looked at MyFitnessPal to see where I’ve been going wrong. And as far as staying on target for calories, I’m not going wrong. I have consistently been meeting my caloric goal everyday for the past month. Even when I sneaked goodies, like pie. I did see two things that sent red flags: 1) I’ve increased my intake of red meat. I have allowed myself this “luxury” because I discovered a place that provides locally sourced, grass fed pasture raised beef and bison. But it has increased my intake significantly and that’s a good amount of fat. And 2) I’m not being anal retentive about logging my meals and (I guess this is 2.5) my macros have been pretty wonky.

But I am eating better. I AM working hard! So why am I not just not seeing results, but feel like I’m regressing?

So Chris was pissing me off with all his positivity. But he did say something that struck a chord with me. He made a connection to fitness and conservation.

“Isn’t looking at the scale and calibrator and basing your entire outlook on what it says each day a lot like saying climate change isn’t real because it’s cold. Today. Where I live?”

I stared at him.

“What?” He asks.

“Yes. Fine! Yes, it’s exactly like that!”

Yup. Our fitness journey is like climate change. One day’s reading is not the finality of where you are or where you are going.

And like climate change, one should look at all the information and find underlying trends:

  • My size 6 pants still fit
  • I am definitely getting stronger
  • Weight is up
  • Body fat is up
  • Trying to balance budget on groceries and eating clean, lean, and Green. Each month I get better at it, but it is REALLY hard!
  • Work has added stressors
  • I am eating more red meat
  • I am not measuring precisely every minute item I put in my mouth
  • I have weaker resistance to temptation
  • I am snacking (even though lightly) later at night
  • I am averaging only about 75 oz of water a day
  • I am sleeping on average 5 hours a night
  • I spend more than 3 hours a day on Facebook or Netflix.
  • I am not taking weight loss supplements anymore (I see this as a positive though)
  • I don’t have a specific challenge participating in like Biggest Loser

I know it’s a pretty exhaustive list. I also know I can’t change EVERYTHING on that list overnight. And frankly, that’s a lot like climate change also. We will not fix all of those issues at once either. But if we take a couple issues at a time and just like fitness, healthy lifestyle, and the idea of 100 Ways of Fitness, create better long-lasting habits, we will see progress and we can make this a much better world.

….I hate it when Chris is right….

 

100 Ways of Fitness Day 22

Day 22:
Drink up, me hearties!
I’ll admit, water consumption is not my strong suit!
So any help on this endeavor to keep myself hydrated and reap all the benefits of drinking water I’m all ears! Or eyes. Or whatever.
But some of these muddled infusions sound downright tasty!
I have one that I use that I really like too- cucumber, lemon, ginger, mint, and strawberries. I’ve also tried a lime and cilantro infusion that wasn’t too shabby either.
Do you have a favorite water infusion? Let us know!

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Having trouble drinking your daily water requirements?
Each of these recipes make 2 quarts.

10. ALL CITRUS – Slice 1 orange, 1 lime, 1 lemon into rounds, then cut the rounds in half. Add to jar and proceed with muddling, add ice & water….

9. RASPBERRY LIME – Quarter 2 limes; with your hands, squeeze the juice into the jar, then throw in the squeezed lime quarters. Add 2 cups raspberries. Muddle, add ice & water.

8. PINEAPPLE MINT — Add a sprig of mint to the jar (you can throw in the whole sprig; or, remove the leaves from the sprig, if you prefer to have the mint swimming around and distributing in the jar). Muddle the mint. Add 2 cups pineapple pieces, muddle, add ice & water.

7. BLACKBERRY SAGE — Add sage sprig to jar and muddle. Add 2 cups blackberries; muddle, add ice & water.

6. WATERMELON ROSEMARY — Add rosemary sprig to jar & muddle. Add 2 cups watermelon cubes; muddle, add ice and water.

5. CUCUMBER, LEMON & MINT — Add a sprig of mint to the jar and muddle. Add 1/2 sliced cucumber & 1 sliced lemon; muddle, add ice & water.

4. ORANGE PINEAPPLE — Add 1 sliced orange and 2 cups of pineapple chunks to the jar; muddle, add ice and water.

3. LEMON LAVENDER — Add 1 sprig of lavender to the jar, muddle. Add 1 sliced lemon, muddle, add ice and water.

2. STRAWBERRY MINT – Add a sprig of mint to the jar and muddle. Add 2 cups sliced strawberries, muddle, add ice and water.

1. GOOD OL’ FASHIONED LEMON WATER – Add 2-3 sliced lemons to a jar. Muddle, then add ice and water.

I hope these recipes inspire you to keep up that water intake, it’s one of the most basic things you can do to improve your health!