Category Archives: Workouts

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!

 

Vi Shape Pancake

Sundays with Cyndi- Vi Shape Pancake

Yeah yeah I know…it’s Tuesday. Better late than never right? School started and Cole had his first day of Kindergarten. Tear. He’s such a big boy…so I’ve been a little preoccupied!

So usually I will make a dinner to post for my Sundays with Cyndi, but if I were to do that from this Sunday here would be the ingredients and instructions…

Ingredients:

leftover Chipotle burrito bowl

Instructions:

On Saturday night, go to Chipotle, get a burrito bowl, don’t eat it all, put in fridge, reheat Sunday.

THE END

;

Sooooo instead you get breakfast!

I’ve been playing around with different recipes trying to find a yummy Vi Shape pancake recipe that I can be addicted to. Some I’ve made are too thick, some too runny, etc. So if you don’t have the Vi Shape shake mix, you can try and substitute another protein powder, but I can’t guarantee that it will turn out the same…or you can just buy the shake mix and love life!! 😉

Ingredients:

2 scoops Vi Shape shake mix

2 TBSP ground flaxseed (just bought a big bag at Costco, cause it’s Paleo friendly!)

1/4C unsweetened coconut almond milk

2 egg whites

Blend all ingredients in a blender and pour onto frying pan on med/high heat. Turn when edges look cooked (be careful to make sure the bottom is nice and brown otherwise you’re going to make a mess when you try and turn it). Serve with 1 TBSP peanut butter (my fav is Skippy all natural with honey) or whatever you want to put on it!!! SO easy, SO yummy!
Points+= 4

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My Summer Self will Thank Me!

Today I woke up feeling really zombie-fied. My body is ALL thrown off from the serious lack of sleep I got this past weekend (it was so fun and worth it!!!) but now my body wants to do its own thing. I got in bed at 9:30pm last night and was seriously WIRED (aka wide) awake!! What the heck?! I guess 5 nights of very little sleep – 2 nights of those nights being all nighters – must be starting to catch up with me. :( I felt a little out of sorts today and it was frustrating. I had a errand list a mile long and only got to about half of it. I looked at my calendar wrong and what I thought was an 11:30am hair apt was really an 11:00am apt that I didn’t realize till I was almost there at 11:25!!!! I felt horrible and realized I really need to get focused and get mentally get on top of things and get organized again.

I had lots of ah-ha moments today that I knew were coming…..its just always interesting as to what form those moments come in. :)

One was at BodyPump class yesterday. As we were working out, our trainer, trying to motivate us, said “Your summer self will thank you!!” It has had me thinking since then about last summer ,when I hit my WW goal and got my Lifetime member award – and how awesome I finally felt in a swim suit!!! I have another personal weight loss goal and I LOVE to be able to accomplish it before summer so I can feel even MORE awesome and confident than last year!!!!! So I am now on the countdown!!! 7 weeks till school is out and its officially summer in my house! :)

Another ah-ha moment was today while I was listening to a clip from Dave Ramsey’s show this afternoon and he talked about getting back on the wagon – more so financially of course but he related it to eating healthy & working out as well. He said being lazy is always easier!! We need to think about where we want to be in 5 years?? In 10 years?? Then ask yourself am I on the path that will get me there?? This is where I LOVE Dave Ramsey – He said if you’re not then STOP whining about it! You need to change your path!! He said the trick in most peoples lives is that they don’t know or identify where they wann go. They just dilly-dally through life. Adults devise a plan and follow it. Children do what feels good.

I don’t know about you – but I think there’s a kid in all of us that likes doing what feels good!! Although, I do know when we act as an adult and devise a plan and follow it is when we experience the MOST happiness and joy. If we just do what feels good – then that is only temporary.

Question: Are you on the path that you want to be on?? or do you need to change your path to get there???

So I need to quit being lazy and dilly dallying through life like I’ve been!!!! I want my Summer Self to thank me in 7 weeks so I have some path changing to do!!!! 😉

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breakfast – oatmeal with Thrive freeze dried apple chips – 4

I didn’t attend WW’s today because I was *a little* up on my scale – it was enough that had I weighed in I wouldn’t have gotten my Lifetime membership free this month. :( So instead I got some stuff done for our church Girls Camp before getting ready and heading out to a hair cut appt.

I had a Zonebar on the way so I wouldn’t be starving during or after. – 5

;

Thanks to Kelby’s cute hair idea I got A LOT more layers in my hair and reshaped it! I’ve been needing something a little different and I was soooo glad to see Kelby’s cute hair style in KS to model from so I wouldn’t be tempted to chop it all off. I love it!!!!

The front (after it was a little messier with the wind and humidity)

I also got some RED lipstick – just one of the many awesome tips I learned from Sydney! Check out her cute and awesome blog The Daybook :) Stay tuned for my new hot pink lipstick style!!! 😉

I was on the phone when I came home so I was distracted (and too tired and lazy) with fixing a good lunch.

Instead I grabbed one of these little demons in my pantry. And if that’s not bad enough I went back and ate ANOTHER one- which was the last one in my kitchen thank goodness!! When I was finished eating the second one is when I decided that I needed to see how many points one package was. SIX points+. :( I liked ta died!!!! And WORSE- I had eaten TWO. So there ya go -12

After eating 2 Kit Kat bars and realizing I was already at 22 points+ and it was only 2:30pm – I was not happy. Another ah- ha moment is when I realized how out of control I am, and the lack of will power I have- especially when I am exhausted. Planning and having my kitchen stocked with awesome healthy foods I love is a huge help when I am in times like these.

so to ‘counter-act’ all that chocolate and sugar I ate I grabbed a Laughing Cow cheese wedge. – 1

I was still hungry and was about to fix myself a tortilla pizzas (which really would have had me over for today)….but then I really didn’t want to eat it after knowing I only had 7 points left for the day. I was then able to just get busy and run my kids to where they needed to be.

;

While Taylor & Jayde were practicing soccer, I ran the perimeter path around the whole park. I lap = about 1/2 mile. So I just cranked up my Rock My Run playlist and took off. I LOVE the DJ mixes to keep my runs fun and upbeat!!!! I ran for 45 mins including some sprints in the end. Felt awesome to multi-task and get my workout in for the day!!!

*Activity Points = +7

ran into WM to get a few groceries and came out and was starving so I ate a banana on the way to get Subway – 0

;

We stopped on the way home and grabbed Subway for dinner. -7

With 7pts+ still leftover, I had the big debate of a protein spinach smoothie with only 2 pts+ ( which would have kept me under my daily points target)………or a Subway sandwich LOADED with veggies for the rest of my 7pts+…….. This is why I love WW’s!!!!! After looking over my day thru my dietSNAPS app of what I’d eaten today, I ealized that those stupid Kit Kats took up most of my day and points and I needed more veggies!! Which do you think won?? :)

Total Daily- 29
Activity – 7
Logged it into my WW app – that is when I was keeping the most control and was the most aware is when I was doing that before.

Gonna head to bed and try to get some zzzzz’s cause I’m falling asleep at the computer- hoping to have the rest of our awesome Kansas trip recap up tomorrow!!!

Night y’all! 😉

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How to Get Started (or Back on Track!)

picture source

With it being January, I’ve been thinking all month about those who are just getting started on Weight Watchers or maybe getting back on track or needing a fresh start. I looked back over the last year and made a list of the things that I have learned or that have helped me in my journey.  I did not learn each of these overnight or all at one time……I learned them one at a time and they became like building blocks stacking up over time.

*Track everything you eat/drink –  its been proven that you will eat 30-50% more if you don’t track. I love to use the dietSNAPS  app because I am reminded of what I ate and I get to SEE everything I’m eating throughout the day. I can also keep track of my supplements/medicines, workouts, my mood, etc. The possibilities are endless!

*Remember this is NOT a diet – it is your new healthy lifestyle!

*Just replace or focus on one thing a day – i.e., drink all your water, or track everything, or get in all your veggies/fruit, or get your exercise in

*Use the Good Health Guidelines – it helps ensure you are getting all the nutrients that you need.

*Make a perpetual favorite foods list – I wish I had started this one in the beginning – but I made a list a while back  and I refer back to it pretty often when I’m not feeling motivated.

*Get a sharpie and mark all your food labels in your pantry and fridge with the PP values– this keeps you from having to look it up every time.

*Be sure and plan for your favorite treats & indulgences! When you plan for it you can enjoy it and move on instead of feeling guilty and beating yourself up for eating it. Its a mentality shift that keeps YOU in control.

*Get in some form of exercise – walking for 20 minutes is better than nothing! Find a workout you love and you will be motivated to workout. Also find a workout partner to keep you accountable.

*Make sure your getting your fruits and veggies in each day – I try to eat 2 servings of fruit and at least 3 servings of veggies a day.

*Don’t be afraid to try new recipes! We have found some great recipes that we now love and are on our favorite foods list. Use e-tools, other blogs, or Google to find recipes. Some of my favorite recipe blogs are Gina’s SkinnyTaste,  AllRecipes, Green Lite BitesThe Sisters Cafe, Our Best Bites, Tasty Kitchen, Danica’s Daily, and Hungry Girl just to name a few. (not all have WW points with their recipes but I like using them for ideas- I use the recipe builder in e-tools when I need to figure the points for a recipe)

*Find a buddy!! This is to keep you accountable and for motivation on those days when you just feel like giving up. I would have given up a LONG time ago had I not had Lexy and Cyndi to check in with and help me just stick it out. I am so glad I did! 😉

*Own your weigh in each week and don’t be afraid of the scale – Use it as a tool to learn from not to beat yourself up with – and then move on. Remember it takes 3 weeks for your body to adapt and then you should be loosing an AVERAGE of 1/2 pound – 2 pounds a week.

*Attend your weekly WW meetings for ideas & motivation – I have gotten some of the best inspiration, motivation, and ideas from other members at my meetings!!

*You can’t eat it if you don’t buy it – keep the junk food out of your house and keep your pantry stocked with good and healthy snacks and foods. If its not in your house, you can’t eat it.

*Trust the program – it works!  Just give it time. Remember if you only half do the plan, you’ll only get half the results. 😉

*Enjoy the Journey!! Every day that you make a healthy choice or change – you are changing and transforming your body and life so just enjoy the journey!!

*Adopt a Motto – Mine is……Just Keep on Keeping On. 😉

source

I found some other articles that might be helpful like WW Advice for Newbies and 7 Small Steps to a Healthier You. I also liked  How to Set a Goal and Stick to It to help me set new goals for this month and new year.

Hope this helps you like it does me!! 😉

 

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My First CrossFit Experience

Woke up bright and early this morning for my Saturday run….  (that’s what I thought at least…)

Did my 26 burpees and snacked on some peanut butter – 1 pt

*Ran 5 miles with the running group* (+8) The girls had been invited to a CrossFit gym and they asked me if I was interested??? At first, I said no… but then I though… WHY NOT? I have heard so many things about the hard core work outs and I guess I was a little intimidated. But since I would be there with friends, I decided that it was a good opportunity and I wanted to go! I came home for a quick protein fruit smoothie – 2 pts

We all piled into Tonya’s car and headed over to CrossFit Kemah. She started telling us what we could expect and I was definitely feeling nervous. When we got there we started out with a warm up… after that she taught me how to climb a rope!  This is something I have never done before… but it was really cool to make it to the top! (I think it was 15 ft… not sure… I need to ask her again)

The work out of the day (WOD)…. “Blake” (From the CrossFit Kemah Website)

“U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.”

This place in INTENSE! After round 3 I was ready to puke… but it was so motivating to be in a room with people that were pushing themselves to the limit. I have never done box jumps like this before… I have had 2 knee surgeries and I am always to scared to do them… but I made it through all 4 rounds… My calves were shaking by the end… and my shoulders were screaming! It was the best feeling of accomplishment e.v.e.r.! I have no idea how to count this as far as Weight Watcher Activity Points go….

I came home and made a protein pancake… I did not have any fresh fruit, so I smeared sugar free pudding all over the top!  It was seriously good! 8 pts

After showering and laying down for a while to recover… I made some turkey chili with spaghetti squash and spinach – 5 pts

Torry came home with Skittles…. 4 pts

We went to the mall as a family and I had a Chick Fil A Salad – 7 pts

…. and samples…. my fave…… 4 pts

After grocery shopping and stocking up on some fresh produce, I had some half the fat ice cream – 3 pts

I am definitely ready for bed tonight! Have you ever tried a CrossFit work out???