Tag Archives: yoga

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!

 

Skeptical

Listen to your body!

This post is for Lexy and Carman…yesterday my eyes were opened to the fact that I am not super woman. What???  I know, but it’s true.  After a Wednesday spin class, 120 make-up burpees (on the BOSU), and my Thursday buns and guns class where we spent most of the class on these:

They are called gliders and you can probably guess what they do…they glide.  These can be used for a variety of different exercises under the hands or under the feet.  It makes the workout way more intense causing the entire core to contract while sliding back on forth on the gliders.  We used them almost the entire class for tons of exercises such as: mountain climbers, one-legged burpees with shoulder press, side lunges, push-ups, and lots more I can’t remember.  Since my core was already sore from my burpees the day before, I couldn’t complete every exercise and modified a lot.

So after all that, Thursday evening I started having some pain in my stomach.  It was a hard to describe pain kinda of all over my belly, strong and horribly uncomfortable.  I thought maybe it was something I ate, but I really hadn’t eaten a lot that day and nothing different than usual.  It got to the point that when we sat down for dinner I could hardly eat and was doubling over in pain.  My mom took over getting Cole to bed and I went to take a bath and get in bed.  I did some googling and found that it was most likely gas…which my mom and I concluded today, came from some bad spinach in my green smoothie.  The fact that my core was so sore from all the workouts just intensified the pain.

So even though I do feel like I listen to my body and don’t push myself too hard, I may have to re-evaluate.  Carman and Lexy voted me out of the burpee challenge with a vote of thanks.  I have not accepted this forced exit, but I have a feeling it’s going to be harder to keep up everyday.  All I can do is my best and my goal is to finish the challenge one way or the other.

Wednesday’s Fire Bites

Pre-spin: 2

1 hr spin class +12/120 burpees

Post-spin: 5

Volunteered at the hospital, Wednesdays are now my official days.  Started getting a huge headache halfway through my shift so I grabbed a coke zero (after going 2 days without caffeine, yeah for me, 2 whole days!).  Picked up Cole from school and headed home.  I bought a kabocha squash last week to make for my mom who is doing a very strict protein/veggie diet.  She had bought a rotisserie chicken from Costco and I made the squash.  It was a super delicious dinner!

Snack: apple w/PB  3

 

THURSDAY Fire Bites

Pre-buns and guns: 2

Kick my BUNS and GUNS class +12

Post-B&G: Muscle Milk light  3

Cole I went to the rec center and I Skype chatted with Keller while Cole played.  Came home and had lunch and both of us went down for naps!

Lunch protein pancake and green smoothie 5.

We got up just in time for Taekwondo.  Snack on the way: 5

I dropped Cole off and went to do some Christmas shopping.  Grabbed Chipotle for dinner on the way home.

Dinner: burrito bowl- brown rice(awesome!), small bit of black beans, chicken, fajita veggies, pico, sprinkle of cheese, lettuce, guac…this was the night I got sick, I ate maybe 1/3  6pts?

FRIDAY fire bites

Breakfast…another protein pancake and green smoothie 5

50min of yoga at home

It was Heidi’s (from Tuesdays with Heidi) birthday so I surprised her and showed up at her house to take her to lunch.  We went to one of both our favorites Cafe Trio.  I really wish she would let me take pictures with her.  We both looked really cute today!

Lunch: 15?

appetizer…rosemary flatbread w/white bean, pesto, and olive spread…I had 3 pieces of the flatbread

lunch…portabello mushroom and veggie panini w/mozarella and a cup of roasted red pepper soup…ate the entire sandwich, and maybe 4 bites of the soup

dessert…Heidi’s choice, creme brûlée I had literally maybe 2 tsp…so full from the rest of my lunch

Made a Costco run to exchange my Garmin…hopefully this one works.  Picked up Cole and we went home. Papa has been wanting to try this BBQ place in Heber, UT (about 20 min from Park City) so we went tonight.  It claims to be “Texas” BBQ.

Cole chillin’ on the way…thank goodness for car DVD players!

This is Cole and my skeptical face that it would be anything like REAL TEXAS BBQ.

Dinner: side salad (did not eat croutons or all of the cheese), brisket sandwich (ate 1/3 of the bun), 3 bites of Cole’s pulled pork sandwich, a few green beans

My overall rating of the place is a 5 out of 10.  The brisket was good, but definitely NO extra lean Rudy’s brisket.  The beans were out of a can and in water with a piece of bacon that was gray.  The potato’s were good, but I’m not a crazy potato person, I can pass them up.  The service was not awesome, they gave Cole RANCID milk!  And before we even got home my stomach was hurting and I had to spend some time in the loo. TMI I know!

I will be listening to my body the next time my Dad suggests going to this BBQ place again.  😉

Sisters

These are a few of my favorite things…

It’s December holy cow…where has the year gone???  What have I accomplished this year??  I turned 30, ran my first half-marathon, oh and made a baby…finally 😉  I’m already working on my list for next year.  It’s going to be a doozie.  So the last couple days I’ve been able to participate in a few of my favorite things so I thought I’d share them with you as I go through my daily fire bites.

THURSDAY:

I finally was able to make it to the BUNS and GUNS class at the gym.  I think it’s one of my new favorite classes.  It’s 75 minutes of dynamic exercises (total body) with a Jillian Michaels style of HIT cardio mixed in between.  We used a Bosu ball and weights. For those of you who don’t know what a Bosu ball is, it’s this:

You can do tons of exercises with it using both sides.  One of my favorite exercises we did, you’ll never guess, was BURPEES on the BOSU (so hands come down on the ball part then jump your feet out, etc).  I thought they were perfect as a modified burpee that still used strength and core (cause you had to stabilize yourself on the ball), but helped me get my few extra pounds from the horizontal to vertical position a bit more gracefully!  And as my belly gets bigger, they will be a great alternative to help me finish Courtney’s 100 day burpee challenge.

Pre-workout: 5

Cole came with me to the gym and hung out in the kids area.  When I went to pick him up he was busy cleaning a table with a Clorox wipe.  They love him!  We headed over to the rec center so he could play with his buddies.

Post-workout: 5

Lunch: Kneader’s tuna on wheat (1/2) w/fruit  9

Took Cole to Taekwondo and made the mistake of waiting too long to eat…so I ended up with these.

I have been craving them ever since Carman’s birthday post.  Dang you Carman! 😉  These were super delicious, but VERY sweet so I only had 2.

Grabbed Cafe Rio to go for Cole and Papa for dinner cause mom and I were going out.  Made #2 mistake, ordering chips and queso and still being hungry from not having had anything substantial to eat started munching on the chips.  I lost count of how many I consumed.  When we got home, I found out they had messed up the order and had given us an extra steak salad.  It turned out to be a good thing because I was able to have a couple bites of something a little good for me before mom and I left.

So every year, Nordstrom (one of my favorite things/places) has a private shopping party for people who have the Nordstrom credit card.  They serve drinks and appetizers and give bonus points to the shoppers. My grandma used to go to this, my mom goes, my sisters go, it’s just what we do.  So mom and I went and had a great time.  This was the shoe department (not sure this picture does it justice, it was packed!):

While perusing the men’s section I came across these and had to take a picture:

Spanx for men! HA!  I don’t know if this is a good thing or a bad thing.  I didn’t buy any for Keller, in case you were wondering.  I did find a really cute pair of boots for me and a spiderman shirt for Cole for xmas (shhh…don’t tell him).  All in all it was a fun night and probably the best part was the people watching!  I munched on a miniature cupcake that wasn’t worth it, a piece of bruschetta, a couple bites of meatballs, and a mini quiche.

FRIDAY:

Took Cole to school early so I could make it to Yoga (another of my favs).  After a week of spin classes, burpees galore, the buns and guns class, and the strength workout I did at home, I was looking forward to a nice relaxing yoga class to focus on stretching.  Uh yeah, apparently I got the wrong class.  This was hardcore yoga.  I was almost sweating more in this yoga class then I do during spin.  It was intense, fast, and full of strength and core work.  Don’t get me wrong, it felt great, but not what I was expecting.

Breakfast: 5

The rest of the day I spent at the hospital training as a volunteer.  The first 3 hours I spent walking all around the hospital at least 3 times touring, delivering mail, etc.  I was pooped by the time I had lunch.

Lunch: turkey burger w/green beans and a handful of sweet potato fries

Snack: mint chip ice cream (no explanation…just wanted it)

Picked up Cole from school and got ready to go to my sister Michelle’s for a Christmas party/house concert. The concert was an artist named Paul Jacobsen and he was awesome!

I was in charge of making the punch. Isn’t it pretty…

We took a sister picture…well we took like 10, this was my favorite one.  Michelle, Sherilynn, Me.

There was tons of food.  Appetizers galore and then mini BBQ brisket and pork sandwiches with mac and cheese for dinner.  As you can tell I stopped taking pictures.  I can tell you I only had 1 plate of food (that is after I had snacked on a few things before anyone got there).  And I can tell you that the few snacks and the plate of food made me so full I was almost as uncomfortable as I was on Thanksgiving.  Not necessarily a good thing. I really hope it’s the baby impeding on the size of my stomach and not that I’m actually eating so much that I feel like I’m going to bust open at the seams!

So there you go…a few of my favorite things the gym classes, boss balls, Nordstrom, yoga, my sister’s, parties, and yummy food!

Cole and Mommy

Rise and Shout the Cougars were out…weekend recap

Busy weekend…

Friday started off with a wonderful hour of yoga.  It has been soooo long way to long since I’ve done yoga and I could tell.  I was so stiff and having troubles doing position that usually aren’t a problem.  My goal this next week is to wake up every day and do at least 10 minutes of yoga every morning.  Cole had school off due to a teacher training weekend so his cousins came up to grammy and papa’s house to play.  We went to the park, got ice cream, and watched Harry Potter.  At night we went out for dinner at one of my favorite Mexican restaurants up in Park City.  They have the best chips and delicious shrimp tacos.  Apparently everyone else in Park City had the same idea cause it was packed.  We had 5 adults and 5 kids trying to find a table in this tiny restaurant.  The kids were tired, it was hot, and it took forever to get our food then Cole was either dehydrated or just exhausted or a mixture of both, but almost barfed all over the place.  I had to cut in front of this little girl waiting for the bathroom so that he didn’t barf all over the restaurant.  So we went home and got him to bed, with a little 7up and some toast he was feeling much better.

Food for FRIDAY:

My sister brought the ingredients for us to try a Persian snack that friends of hers introduced her to.  It’s Persian bread with feta cheese, walnuts, and prunes.  I have to be honest, at first it didn’t sound so good, but it was actually delicious!

After the park, we took the kids to get an ice cream.

Dinner: shrimp tacos from El Chubasco

SATURDAY…spent most of the day at the BYU/Idaho State football game.  Tried to not go crazy on food today.  Started with a bowl of my favorite Nature’s Path flaxseed cereal.

Snack/Lunch: The fam decided to stop at Wendy’s before getting on the road to go to the game.  Luckily I brought an apple and a Balance Bar, cause I knew I wanted to save my calories for a treat at the game.

BFF’s

My phone did not work at all in the stadium so I didn’t get a pic of my treats…my favorite thing to get at BYU games is called a cougar tail, it’s basically a big A maple bar…I also needed some substance so I grabbed a chicken salad from Costa Vida (similar to Cafe Rio) tortilla, rice, chicken, lettuce, pico, dressing.  They were both soooo yummy!  And Cole had a great time at his first football game!

I’m not sure what my deal was, but I did not feel good at all on the way home.  I think it was a combination of nausea just from being in a car and having all that food in my stomach.  So I went straight to the treadmill when we got home.  Ran my intervals 45 min run 2min/walk 1.  Felt sooo much better after that!

Dinner: Chobani greek yogurt w/fruit

SUNDAY…I literally did nothing today, scratch that, I took my parents to the airport and then I did nothing.  Made some eggs w/turkey and toast for breakfast.  Cole wanted soup for lunch so we had some more of the Trader Joe’s butternut squash soup with  a muenster grilled cheese sandwich and some grapes.

We watched some movies and then took naps.  Snacked on some Twizzlers pull-n-peel, dang you Sherilynn, apple, and some tortilla chips.

Sherilynn was so nice and made dinner.  She made pasta w/fresh tomato and basil sauce and a delicious salad.  I’m being spoiled by people cooking for me!!

Been craving these since I got here.  So I decided to make them and get them out of my system.  Started with one, but by the time the night was over I’m pretty sure I had 4!

Had a moment of weakness, should have gone upstairs to made a healthy snack, instead I found whatever candy I could get my hands on and ate them.  Did not feel awesome after this binge!

C-ville day 6…waking up full of awesome!

Monday, monday…a friend of mine sent me an email with a link to this blog.  I thought it was perfect and just what I needed!!

The blog is called Pigtail Pals and the post is called Waking Up Full of Awesome…

“There was a time when you were five years old, and you woke up full of awesome.
You knew you were awesome.
You loved yourself.
You thought you were beautiful, even with missing teeth and messy hair and mismatched socks inside your grubby sneakers.
You loved your body, and the things it could do.
You thought you were strong.
You knew you were smart.
Do you still have it?
The awesome.
Did someone take it from you?
Did you let them?
Did you hand it over, because someone told you weren’t beautiful enough, thin enough, smart enough, good enough?
Why the hell would you listen to them?
Did you consider they might be full of shit?
Wouldn’t that be nuts, to tell my little girl below that in another five or ten years she might hate herself because she doesn’t look like a starving and Photoshopped fashion model?
Or even more bizarre, that she should be sexy over smart, beautiful over bold?
Are you freaking kidding me?
Look at her. She is full of awesome.
You were, once. Maybe you still are. Maybe you are in the process of getting it back.
All I know is that if you aren’t waking up feeling like this about yourself, you are really missing out.”