Category Archives: Cyndi

Thoughts on workouts and a yummy steak rub recipe

So I’m playing with a couple ideas… #1 getting my yoga teaching certification and #2 possibly my CrossFit Level 1 certification.  I was thinking the other day while I was doing a workout in my garage about how far I’ve come in the past 5 years.  Going from workouts that were just walking on a treadmill, to workout videos (I used to love Debbie Siebers Slim in 6), to being introduced to CrossFit in Park City (by who is now one of the most well known CrossFit athletes in the US), to some P90X, to workouts with my trainer David, to running, to spin, to hot yoga, to crazy Army workouts, to P90X2, etc, etc.  The reason I started thinking about it was because I’m headed to Utah next week for spring break and would love to workout at the CrossFit gym there.  The last time I was there, I couldn’t do a box jump (barely could on the small box), I couldn’t do a pull-up (without a LOT of assistance), and I couldn’t lift what I can now.  However, IT DIDN’T MATTER, because I still loved it!  Don’t get me wrong though cause I’m totally happy that I can now do box jumps on a 24″ box!  But it was just cool to think about the difference I’ve made in my health and fitness.  I don’t feel like I’m a total workout or dieting freak though.  I don’t hang out at the gym for fun.  If I don’t feel like working out I don’t, I always listen to my body.  If I want to eat an entire bag of starburst jelly beans in one day, I do (1000 calories…true story, it happened)!  I finally feel comfortable in my own skin and just relaxed about my eating and my workouts like I never used to be.

I thought it would be fun to blog my workouts and give possibilities for scaling it down (it will also be nice to have them all in one spot).  However, I am not a trainer and some of these moves require knowledge of how to do them so you don’t hurt yourself.  You can google the moves and watch videos on how to do them, but please don’t attempt something you have no idea how to do.

The thing I like about the Cedar Park CrossFit gym is that they have a warm-up all set out and a strength move (which allows you to work on form and build weight) and then a Workout of the Day (WOD).

Workout 3/6

Warm-up exercises:

6 each- walking lunges, leg cradles, hand walks, pvc pipe arm circles (could use a broom or just do arm circles), press ups

10 each- burpees, jumping jacks, high knees, butt kicks, bottom squat hold (1min first round, :30 second), squats, push-ups

Strength- Push jerks (basically a press up of weight while standing up from your shoulders to overhead) 3-3-3-3 (4 sets of 3 reps) my weight (mw) was 65, 65, 75, 75, then one set of reverse shoulder to overhead so starting at the top and coming down slowly on a 4-count 8-12 reps mw 65.

*You can modify with weight and by just using dumbbells instead of a bar.

WOD- 15 clean and jerks then 3 rounds of 12 burpee box jumps (do a burpee on one side of the box then jump up on it and down the other side burpee on that side jump up on box, etc), 14 kettle bell swings, 16 sit-ups

*Modify burpee box jumps by doing modified burpees and stepping up on the box, modify kettle bell swings by using a dumbbell.

Here are some pics from a local competition I did with my friend Danielle.  The workout was 1 min sled push (with 45lb weight), 1 min clean (65lb), 1 min box jumps, 1 min squat thrusters (55lb), 1 min rest for 20 min.  It kicked my trash.

Clean

Box Jump

 Squat Thruster

 

STEAK RUB RECIPE

I love to use this on flank steak, but it’s good on any type of steak!

Montreal Steak Seasoning

Lawry’s Seasoning (red cap)

Garlic Salt

Onion Powder

I just sprinkle each of these all over both sides of the meat and rub it in.  Sear your meat on high first and then finish cooking on medium to seal in the juices.  I also like to wrap it in foil right off the grill or out of the pan and let it sit for a few minutes before cutting (it will continue to cook while in the foil so make sure it’s not quite down when you take it off).  Cut against the grain!  Thanks to my sister Michelle and her hubby Marcus for the cooking technique!

 

Mommy and Cole

Decisions, decisions

I have been thinking a lot about decisions lately.  I don’t know why now, I make decisions everyday, but for some reason I’ve been more aware of them lately.  This week I decided lots to things.  Whether or not I was going to get out of bed, whether or not to go to the gym, what to eat, what not to eat, etc etc everyday we make tons of decisions.  And although most of our decisions may seem small and insignificant, every decision has an outcome.  Speaking of what I decided to eat, here are my Fire Bites from this weekend:

Friday-

Yay another spin class day, this time I had a super fantastic gel padded seat.  I don’t know if it’s the pregnancy or what, but spin has been super uncomfortable lately.  BUT I’m glad I decided to go to this class, cause I felt great the rest of the day.

Pre-workout: toast and pb  5pts

Post-workout: one of Cole’s low fat chocolate milks (no pic)  4pts

Lunch: Chicken gyro, super delicious!  8pts

Snack: Chobani and cashew clusters  5pts

Dinner: 2 slices garden delight Papa John’s pizza and a green smoothie  10pts

SATURDAY-

Breakfast: eggo and pb  5pts

My cousin’s son was getting baptized so we headed down to Provo in a winter snow storm.  Cole was super excited to see the baptism.  He kept asking if he could get baptized.  Only 4 and already he’s made an important decision!! 😉

After the baptism we headed to the hospital to see my dad.  Stopped by the Cheesecake Factory for some lunch on the way. We were starving…that is not good when going to the Cheesecake Factory.  Mom ordered these before we got our meals…not a good idea when you’re hungry and lacking will power.  I decided I would eat them and that I would dip them in ranch!  This was of course after some bread and butter.

Then my lunch came…I ate almost half of my Pasta Da Vinci (the lunch portion size not the size shown below), it’s penne pasta with mushrooms and chicken in a red wine sauce.  And then I ate half of one of Cole’s sliders…I decided next time I go to Cheesecake Factory I will share just the sliders with him because I was seriously stuffed after all that food!!

After my 20 pt or so lunch we headed to the hospital to see my dad.  He’s having a harder time recovering from this knee replacement surgery than he did the last time and it’s really bothering him.  He was supposed to go home Saturday, but had a fever and low red blood cell count so they kept him another night.  Sherilynn, Cole, and I headed up the canyon and I crashed for a nap.  I made Cole have “quiet time” but it wasn’t very quiet when he was knocking on the wall (we share a wall between our rooms) every so often to see if I was awake.

That evening, my other sister Michelle invited me to a women’s “salon” as they called it, put on by the Mormon Women Project. Here is what the website says about the Mormon Women Project:

” This digital library will show that among the 7 million women currently members of the Church of Jesus Christ of Latter-day Saints, there is stunning diversity and strength that may not always be recognized. The MWP is particularly interested in highlighting the righteous choices women make in all circumstances and locations. It celebrates women who have made deliberate choices — with the help of the Spirit and personal revelation — to overcome personal trials, magnify motherhood, contribute to communities outside their homes, or be converted to the Gospel.

To an audience inside the Church, their stories support making personal choices with God’s help that often stand apart from the pressures of Mormon culture. To an audience outside the Church, their stories show the immense strength and wisdom of our people.”

It was very cool and seemed to focus on the topic of decisions. The keynote speaker Emma Lou Thayne, author and poet, wrote the lyrics to the hymn “Where Can I Turn for Peace?“.  Click on the link to hear the MoTab (Mormon Tabernacle Choir) singing this beautiful hymn.  We had the incredible opportunity to hear it sung by Metropolitan Opera singer Ariel Bybee. What was also cool was the story behind the lyrics to the song and the trials Emma Lou was facing at the time.  I came away from that conference feeling like every woman is in control of her own life by the decisions we make every day.  Some decisions are forced upon us, some are easier made than others, but it’s the decisions we make and the process we take making those decisions which shape our lives.

And of course they had some lovely hors d’oeuvres.

SUNDAY-

Breakfast: cereal 5pts

Snacks at church: for some reason I am always starving at church!  mini pack of craisins 3pts, 2 pb crackers 2pts

Lunch:  leftover from the Bombay House, curry chicken over rice  12pts?

I tried to get Cole to take a nap mostly cause I really wanted to, but it was a no go.  Instead we drove down to the hospital to see my dad again and brought some dinner from one of my favorite Salt Lake restaurants Trio.  I brought a bunch of things and we all shared.

Dinner:  flatbread w/white bean and pesto spread

Mixed green salad with spring mix, grapes, walnuts, gorgonzola (tried not to eat any) and balsamic dressing.

Then I got a chicken breast and a steak dinner that had veggies and potatoes and I ended up eating most of the steak with my salad.

Cole needed a treat after his dinner and so he and grammy went in search of one.  They came back with some Twizzlers Nibs for me, which I love.  I started with half the package and then eventually ate the whole thing!

All in all a very productive and insightful weekend.  I could go on and on about the decision topic, but I think you get my drift.  Tomorrow I start week long classes and by Friday I’ll be a CNA (certified nursing assistant).  It’s one of the things I have to complete in order to apply for Nursing school.  I’m excited and nervous all at the same time.  I’m just glad I have you all to be accountable to so that I don’t back out of my decision! 😉

TV-Mehmet Oz

Dr. Oz Mentions Us On His Webcast!!!

We were so excited when we were asked to submit a question for the Dr. Oz Virtual Doc Talk!  We weren’t really sure if they would pick our question and we were really shocked when we were the FIRST question!!!  Check out the video clip below!!

And if you would like to listen to the webcast in it’s entirety, click HERE!

 

Cyndi gets REAL SIMPLE

Ok peeps, I’m back.  After a week of being scared to use the wireless Internet in Tennessee cause my email was hacked, 2 days of driving to Texas, 10 days in Europe, 3 days of driving to Utah, and the last 12 days having bronchitis and sinusitis, I’m up and running.

I’ve fallen totally off the bandwagon in terms of points and taking pics of my food.  If I look back at my dietSNAPS app the last day I have pics is 9/22/11.  Don’t get me wrong, it’s not like I’ve been eating total crap, but I’ve just fallen out of the habit of journaling.  And as my pants get tighter, partially due to my growing belly, but mostly due to my lack of normalcy in diet and exercise over the past 2 months…I find myself craving a routine.  I’ll get there!

I did have a fantastic time in Europe and I’ll make a separate post with pics, but I just wanted to share an article I read in one of my favorite magazines, REAL SIMPLE.

I started buying this magazine for the recipes.  It has fantastic recipes that are healthy and delicious (and low in points).  Plus everything is “real simple” hence the name!!  Lately they have added more “real simple” ideas for fashion, organizing, cleaning, entertaining, and advice for life.  In the latest issue, I found a fantastic article titled, “5 Quick Rituals for a Better Day“.  It goes perfectly with my  new waking up with awesome motto!!  (click on the link to be directed to the article at realsimple.com)

1.  Eat the same breakfast every day

I totally do this, or I used to more often than lately.  The concept behind it is that it takes a little bit of stress out of your life because it’s one less thing you have to worry about!  Obviously make it something healthy that will keep you happy and full.

2. Savor your coffee

So I don’t drink coffee, but the idea behind this is to take a little time to enjoy something.  They compare it to the Japanese whose formal tea ceremony can last four hours.  It’s a daily exercise of mindfulness.

3.  Write and ignore list

Probably my favorite one.  As a perpetual list maker of things I have to get done, I love this idea of making of list of things I don’t have to.  It’s liberating!

4. Turn off your mind for a few minutes

I think this goes along with #2, except that instead of focusing on one thing, you get to focus on nothing!  I often find myself trying this exercise when I can’t sleep.  It usually happens when I have anxiety about something or there is so much going on in my life that I can’t quiet my mind enough to fall asleep.  So I simply say to myself over and over in my head “nothing, nothing, nothing”.  Or I visualize myself asleep or BOTH!!

5. Really listen to the answer when you ask, “How are you?”

Seriously how many times do we find ourselves mindlessly asking how someone is doing, not really caring or listening to the answer.  My mom has always told me when I’ve called her complaining feeling sorry for myself or depressed is to focus on others.  You really forget yourself when you are focused on other people.

Just wanted to share that with you all.  Now I’m off to start getting back on track!

Cyndi’s sister remembers 9/11

On 9/11/01 I had one sister in NYC and one sister in Washington DC.  My sister that was in NYC shared her experience and I’d like to share it with you.

https://docs.google.com/document/pub?id=1OjCl9fcTJRg-XcteqFYyzH8EyU4NgeymMZUseouvVC4

My heart goes out to all those that lost a family member or friend on that fateful day and to the NYPD and NYFD who lost so many.  I’m grateful for the men and women who serve our country, domestic and foreign, to protect and defend our liberty.  Land of the free and home of the brave!