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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!

 

Christmas 2012

It’s all coming back, it’s all coming back to me now….

It’s been so long I seriously forgot the website to login!  I too miss our little blog.  It was seriously the only way I was going to leave some sort of journal for my kids and grandkids.  And I know they are going to be super excited to read and see what I ate for over a year! 😉

But to me it’s not just about the accountability of food, it’s about sharing our experiences of day to day life with weight, food, exercise, family, husbands, etc.  And knowing that everyone struggles in one way or another but we can be a strength for each other!

My last real post was post our Hawaii trip.  WOW, it’s been a long time!  The holidays came and went with the chaos and craziness that they tend to bring.  The new year was a little depressing.  My husband went back overseas the Friday after Christmas so it was back to our routine!  I am lucky to have one of my very best friends that lives not too far away from me and spent the first week of January with her and her 4 kids.  That really helped me to be able to get into my coping/survival mode that I tend to go in when Keller leaves.

The boys are busy.  Cruz is almost 11 months!!  And is crawling all over the place.  He’s super smiley and literally brings a smile to my face every time I look at him.  Cole is going to be 6 in May and loves Kindergarten.  He had a girlfriend, but she “broke-up” with him because her best friend really likes Cole??!?!?  Already in Kindergarten it starts????  Geez!  I’ve been keeping myself busy with my workouts, as usual!  I’ve been doing a lot of yoga at home, ut just last week tried out a hot yoga studio that I really like.  Keller also built a CrossFit gym in our garage so I’ve also been doing a couple CF workouts a week at home.

I do have an exciting announcement!!  Heavens NO I’m not pregnant!!  I was able to reach my weight-loss goal by the end of 2012!!!!!!!  My goal was to be 150 pounds and December 31st I was 149!!  Yahoo…so exciting!!!  The crappy part is that none of my clothes fit, so that kind of sucks, but it’s the best thing that sucks ever!  Since then I’ve been able to lose another 5.8 pounds so I’m down to 144.2.  So total since March 25, 2007 when Cruz was born, I’ve lost 57.8 pounds.  I’ve changed my goal to 140 in hopes that I can continue to lose as I build lean muscle.  Here are some before and afters (the second “after”pic was taken for my husband to show him my new workout outfit, hence the pose!)

I’m super excited to get back into blogging and may even have a recipe for you tonight, unless it tastes like crap!

Alo ga?

I’m moving to HAWAII!!!!

Just kidding…maybe one day!  Let’s do a quick recap of the last few weeks cause I’m sure you can tell I’ve been a little MIA:

My hubby is home!!! Yay!! All three of us are very happy!

Completed the tough mudder. What an amazing experience! I would rather do a mudder over running a half marathon or running anything…anytime!! The best part was doing it with my hubby, sis-in- laws, and bro-in- law. I felt pretty good through most of the obstacles…until we got to the electric eel. Turns out, I don’t enjoy being electrocuted. Weird right? The best part of the whole thing was just the feeling of accomplishing such a feat. I love feeling strong and fit. It’s very motivating and empowering.

Four days after the mudder we left for our Hawaii vacation. We spent 8 days in Maui and loved every minute. Just what we all needed!

 

I have to admit, I am kind of anxious to get home. I don’t know how far away I am from my goal at the current moment (I was 2.8), but can tell by my super tight pants and growing muffin top that I need to get back on track. Is this déjà vu? Why do I feel like I’m always getting back on track? I guess it’s just life. My one focus now is getting to my goal. My new year’s resolution was to make it to my goal weight and I have a little over two months to do it. So I will continue on my second 90-day challenge and get back to a routine with eating and workouts. Stay tuned for details on how I will actually do it.  😉

Here’s a quick video for you…