I don't want to follow in Mike the Situation's footsteps, so Chadd and I have agreed to call my abs "an issue." They may be upgraded at some point, but for now, they're an issue.
Anyway, I had a few people ask me how I did it. Basically, here it is, here is what I did. I'm not saying it will work for everyone, I'm not saying it's easy, this really is a change of lifestyle. But hey, here I am to tell you that it works and that it really wasn't that painful.
1) Set a goal for yourself and make it realistic. My goal was 22 pounds by my birthday (in 2 weeks) and I made this goal late October/Early November. I knew it was a bit of a stretch, so I had a modified "I will be happy with myself if I do X instead." That goal was 15 pounds. I could go all consultanty on you and say to make it a SMART goal, but I can't remember the acronym, so just make sure that it's measurable and that you have a date attached to it.
2) Enlist Help. Remember my Pact buddy? She's been great and without her, I wouldn't be here. We blog every day on our private blog. This person keeps you accountable and also gives you someone who will be sympathetic to you when you have a "I really need pizza and wine" day. You may need to join weight watchers or something to find that person, but it's easier/better if its someone close to you. If you're that kind of person, you can also find free online communities. Check out Peer Trainer for a good resource.
3) Count Your Calories. I know that this went the way of the mixtape--why bother listening to the radio to record songs when you could log onto itunes, right? Wrong. In this case, the old way is the best way. Measure your food. Look up calories (you can google it, or use SparkPeople). Read labels and stick to the serving sizes. Depending on how many calories you burn, you need to cut between 500 and 1000 calories a day to see weight loss. 1 pound = 3500 calories. So if you want to lose 2 pounds a week, you need to be cutting back 1000 calories a day. It starts by writing down everything. I mean everything. I never said this was a quick fix!
Example:
Breakfast:
1 packet instant oatmeal: 120 calories
Snack:
Apple: 81 calories
Also, I think it's ridiculously important to know what goes into your food. Take back control of what is put in your food.
4) Determine your burn. This one is hard. Here are a few sites that will at least help you:
Calorie Count (this is pretty accurate)
Health Status
To be honest, I use my BodyBugg for this. It's the one thing that I've found to be the most accurate and my burn was my missing piece. You need to determine what you burn to make sure that you're accurately achieving the deficit that you think you are. Write this down every day next to your calories consumed, deficit written as well.
5) Plan it all out. Make it easier on yourself, instead of getting to the end of the day starving and only having 10 calories left to eat, sit down on Sunday night and write out your menu for the week. Go to the store and pick up those 100 calorie snacks, lean cuisines, whatever it is that will make it easier for you to space out your calorie needs.
6) Give yourself 1 day to splurge per week. I'm not saying to go out and clear out the all you can eat buffet. But now is the time to have a slice of pizza, or go out for a nice dinner and not worry about the calories in the steak. It makes it so much easier when you know that you have 1 day to fudge, whether you use it for a celebratory dinner or for a day when you're captive to office food. Life happens. Your diet must be flexible.
7) Weigh in 1x a week, same time, same day, same scale. Weighing in once a week under those circumstances gives you the most real picture of your weight loss. Try and do it first thing in the morning. If you notice your weight going up, reassess your meal plan/burn goal. Ladies, keep in mind we do have more fluctuations than men...
8) Reward yourself at milestones. I recently bought a groupon for a massage that I plan to use at -20 pounds. Only 7 pounds away! My Pact buddy is eyeing a pearl necklace to match her goal weight dress. Just make sure your reward is NOT food based, unless it's something fun like healthy cooking lessons.
9) Give yourself time. I've given myself about 3 months to get here and I know I'm not done yet. This is not a quick fix, but this is a realistic life style change.
10) Forgive yourself. This is the most important one. We all slip up now and again. But when you have a bad moment/day/week, get over it, forgive yourself, and start anew. Just because you slid backwards does not mean that you have to start all over again. You just need to keep going from where you are.
It all comes down to this simple fact: when calories in < calories out, you get weightloss. I encourage you, if you are pursuing weightloss, to boil it all down to this simple fact. Learn what you consume, learn what you burn, and make it part of your daily routine.
If you want a day in the life of me, I'll post one tomorrow. But there are the guidelines. Tune in tomorrow! A day in the life of me.
Showing posts with label How-To. Show all posts
Showing posts with label How-To. Show all posts
Saturday, July 5, 2014
Tuesday Links!
Alright, before we get to a day in the life of the Realist, let's do some Tuesday links!
First, I'm making this tomorrow night:
Moroccan Pita Sandwich; at 370 calories, that's a nice, big dinner. It'll make great leftovers, too.
I recommend to everyone embarking on a weightloss/healthy change journey to roll up their sleeves and try one new recipe a week from something like Cooking Light. My parents gave me the Cooking Light massive binder cookbook and it basically is the best thing since Splenda. All calories, fat, carbs, protein, etc. is listed. If you have issues that require you to be aware of any part of your dietary intake, switch to recipes that let you know their total ahead of time.
This is a great article from my Pact Buddy, B.
Put "I" Into Your Workout
This article talks about making yourself responsible for your own well being. The knife cuts both ways. Consider this in terms of excuses and praise:
Excuse: It's too cold to go to the gym today.
I statement Excuse: I am letting the cold stop me from going to the gym today.
oooooh. Suddenly it's not the cold, but YOU deterring yourself from the gym.
Praise: Man, my cycle instructor is great. She's made me work really hard lately.
I statement Praise: Man, I am awesome at cycle. I listened to my instructor and I really pushed myself.
Is the scale making you sad? IT'S JUST A MACHINE.
Take the Stress Out of Weighing-In
Part two in a three part article from the same guy above. This is a great way to remind yourself that it's not all about weight. It's about your health. I'm guilty of feeling caught by a lot of the feelings in this article. It's a nice perspective check.
And for a little inspiration:
Notes from the Universe
My mom told me about this site and honestly, I love it. I signed up to receive the daily Notes from the Universe. They're a little weird, but never in a way that actually weirded me out. It actually, honestly, makes me feel special. I look forward to this email every morning. One from the other day that has stuck with me:
If you knew how much you have in common with every single person now living in time and space Mia - in terms of your greatest hopes and dreams, and your deepest fears and worries - you'd wonder how I manage to tell you all apart.
And from this day forward you'd likely think of every single one of them as "dearest," just as I do.
Tallyho,
The Universe
P.S. Yeah, like twins, to the power of 7 billion. But not to worry, dearest Mia, I can always tell it's you by your saunter.
I couldn't tell you why, but that, for some reason, has stayed with me. It's like a hug from the universe every morning.
And with that, you have your second issue of Tuesday Links! Please let me know if anyone is interested in becoming a guest blogger for next Monday! Don't worry, you don't have to ID yourself. You can be Jane or John Guest Blogger!
Prepare for the day in the life coming up later today!
First, I'm making this tomorrow night:
Moroccan Pita Sandwich; at 370 calories, that's a nice, big dinner. It'll make great leftovers, too.
I recommend to everyone embarking on a weightloss/healthy change journey to roll up their sleeves and try one new recipe a week from something like Cooking Light. My parents gave me the Cooking Light massive binder cookbook and it basically is the best thing since Splenda. All calories, fat, carbs, protein, etc. is listed. If you have issues that require you to be aware of any part of your dietary intake, switch to recipes that let you know their total ahead of time.
This is a great article from my Pact Buddy, B.
Put "I" Into Your Workout
This article talks about making yourself responsible for your own well being. The knife cuts both ways. Consider this in terms of excuses and praise:
Excuse: It's too cold to go to the gym today.
I statement Excuse: I am letting the cold stop me from going to the gym today.
oooooh. Suddenly it's not the cold, but YOU deterring yourself from the gym.
Praise: Man, my cycle instructor is great. She's made me work really hard lately.
I statement Praise: Man, I am awesome at cycle. I listened to my instructor and I really pushed myself.
Is the scale making you sad? IT'S JUST A MACHINE.
Take the Stress Out of Weighing-In
Part two in a three part article from the same guy above. This is a great way to remind yourself that it's not all about weight. It's about your health. I'm guilty of feeling caught by a lot of the feelings in this article. It's a nice perspective check.
And for a little inspiration:
Notes from the Universe
My mom told me about this site and honestly, I love it. I signed up to receive the daily Notes from the Universe. They're a little weird, but never in a way that actually weirded me out. It actually, honestly, makes me feel special. I look forward to this email every morning. One from the other day that has stuck with me:
If you knew how much you have in common with every single person now living in time and space Mia - in terms of your greatest hopes and dreams, and your deepest fears and worries - you'd wonder how I manage to tell you all apart.
And from this day forward you'd likely think of every single one of them as "dearest," just as I do.
Tallyho,
The Universe
P.S. Yeah, like twins, to the power of 7 billion. But not to worry, dearest Mia, I can always tell it's you by your saunter.
I couldn't tell you why, but that, for some reason, has stayed with me. It's like a hug from the universe every morning.
And with that, you have your second issue of Tuesday Links! Please let me know if anyone is interested in becoming a guest blogger for next Monday! Don't worry, you don't have to ID yourself. You can be Jane or John Guest Blogger!
Prepare for the day in the life coming up later today!
A Day in the Life
5:40: Phone alarm goes off for at least 1 minute before I hear it. I get up, hit snooze, pray cat is still asleep.
6:00: Radio alarm goes off in the kitchen. Cat awake. Get up, turn off. Back to bed.
6:13: Phone alarm goes off and I calculate how long it will take me to get to the gym, get a good spot for yoga .... time to get up.
6:22: Cats fed, contacts in, yoga apparel on, checked my caloric burn from yesterday: 2256, about 250 less than target. That's what I get for 30 minutes on the bike instead of a 3 mile run.
6:25: At gym (3 minutes or less in a jog.)
6:30: Sitting quietly, until skin and bones late yuppie comes in and literally puts her mat basically over mine. "excuse me" would have sufficed. The three of us who have been there scoot over to accommodate for queen of the universe.
6:33: Class has begun. Mind going....blank. (side note: Yoga has become an intensely personal time for me. I am shocked with how in touch with myself I am without actually thinking during this hour.)
7:10: Oh my god am I wearing deodorant? Okay whew. Girl next to me isn't.
7:35: Rubbing palms and feet together to come out of fetal position (aka, nap time.) The walk home is oddly peaceful. It's busy walking home from the gym, but I'm still in my prana bubble.
7:40: Home, begin to brew coffee, briefly check email.
8:00: Out of the shower. I've mastered the 5 minute shower (I use a timer). Despite how good the hot water feels after walking home...I'll never leave if I take my time.
8:20: Lunch packed, coffee ready, dressed, wake Chadd since he has a meeting at 11. Begin commute.
8:50: At the office, take the stairs. Begin coffee.
10:00: Oatmeal
(136--110 for low sugar instant apple cinnamon oatmeal, 26 for the milk that went into my coffee)
10-11: Emails, small tweaks to work products, log oatmeal calories, update private blog with yesterdays' calories for co-blogger, mentally tab up what I packed for snacks/lunch. Pretty good. Realize I forgot water bottle. Fail.
11:10: First snack--2 plain rice cakes with 1 tbsp. reduced fat creamy peanut butter. Update calorie log.
(70 for the rice cakes, 95 for the peanut butter)
11:36: First wave of exhaustion hits.
12:14: Not hungry, but wondering if I should eat anyway, just for an energy boost.
12:35: Coworkers ask me to have lunch with them, take the stairs down to the cafeteria, Chadd calls to give me an update on some stuff. Shovel in lunch post phone call, return to desk, by way of the stairs.
12:50: Log lunch calories.
(Baked Eggplant, Mushroom, Tomato thing: 168, 100 cal pack of chocolate pretzels: 100, apple: 81, total: 349. Total for today: 652.)
1:35: I wish I worked at a gym. All I can think about sitting here is how my muscles are cramping up.
1:45: Take elevator and kick myself while going up three floors. Walk around following my client, pushing for decisions.
2:10: Pushing accomplished. Stairs down three levels.
2:48: Send email to girlfriends about pole dancing aerobics intro class this Saturday. Review to come. (I have a groupon for 5 classes, might as well take a 6th for free so I don't fall on my face)
3:16: Sharing hope with K that it snows tomorrow so I can work from home and clean the house. Trying to determine what part of my Sweet Green salad to cut out so it can drop below 500 calories.
3:28: Eat applesauce cup. (51 calories)
3:58: Hungry again. This, I'm sure, is an emotional hunger. I want to distract myself for the next hour, so my stomach is taking over.
5:15: Leave early, hurry home in the cold.
5:40: Home, quickly changing to go to the gym.
5:50: At the gym, 30 minutes on the treadmill, between level 6.7 and 7.5. 2 miles at level 7.5. Finish with cool down, dripping sweat and face burning, but all together, feeling pretty good. Spent most of my mental energy thinking about running the next few races coming up.
6:40: Walk to nail salon. Am given a glass of cold (?) red wine, and immediately melt into pedicure chair where I bid farewell to my running callouses. (Red wine, 100 calories)
8:10: Sweeeetttgreeeennnnn. I realize while I'm here that my salad is pretty calorie heavy (over 500), most of that comes from the avocado, and of course the dressing. It's a light dressing in the sense that it's not creamy and most of it is made of cilantro, but I know it doesn't help that I have them pour it over my salad. The Sweet Flow is just frozen yogurt, literally plain yogurt, frozen and is delicious, low in calories.
9:00: Home to make dinner for Chadd and shower.
10:30: Watching Biggest Loser on DVR.
Total calories: 1528; total burn: 2568, Deficit: 1040.
Boring, I know, but there it is!
6:00: Radio alarm goes off in the kitchen. Cat awake. Get up, turn off. Back to bed.
6:13: Phone alarm goes off and I calculate how long it will take me to get to the gym, get a good spot for yoga .... time to get up.
6:22: Cats fed, contacts in, yoga apparel on, checked my caloric burn from yesterday: 2256, about 250 less than target. That's what I get for 30 minutes on the bike instead of a 3 mile run.
6:25: At gym (3 minutes or less in a jog.)
6:30: Sitting quietly, until skin and bones late yuppie comes in and literally puts her mat basically over mine. "excuse me" would have sufficed. The three of us who have been there scoot over to accommodate for queen of the universe.
6:33: Class has begun. Mind going....blank. (side note: Yoga has become an intensely personal time for me. I am shocked with how in touch with myself I am without actually thinking during this hour.)
7:10: Oh my god am I wearing deodorant? Okay whew. Girl next to me isn't.
7:35: Rubbing palms and feet together to come out of fetal position (aka, nap time.) The walk home is oddly peaceful. It's busy walking home from the gym, but I'm still in my prana bubble.
7:40: Home, begin to brew coffee, briefly check email.
8:00: Out of the shower. I've mastered the 5 minute shower (I use a timer). Despite how good the hot water feels after walking home...I'll never leave if I take my time.
8:20: Lunch packed, coffee ready, dressed, wake Chadd since he has a meeting at 11. Begin commute.
8:50: At the office, take the stairs. Begin coffee.
10:00: Oatmeal
(136--110 for low sugar instant apple cinnamon oatmeal, 26 for the milk that went into my coffee)
10-11: Emails, small tweaks to work products, log oatmeal calories, update private blog with yesterdays' calories for co-blogger, mentally tab up what I packed for snacks/lunch. Pretty good. Realize I forgot water bottle. Fail.
11:10: First snack--2 plain rice cakes with 1 tbsp. reduced fat creamy peanut butter. Update calorie log.
(70 for the rice cakes, 95 for the peanut butter)
11:36: First wave of exhaustion hits.
12:14: Not hungry, but wondering if I should eat anyway, just for an energy boost.
12:35: Coworkers ask me to have lunch with them, take the stairs down to the cafeteria, Chadd calls to give me an update on some stuff. Shovel in lunch post phone call, return to desk, by way of the stairs.
12:50: Log lunch calories.
(Baked Eggplant, Mushroom, Tomato thing: 168, 100 cal pack of chocolate pretzels: 100, apple: 81, total: 349. Total for today: 652.)
1:35: I wish I worked at a gym. All I can think about sitting here is how my muscles are cramping up.
1:45: Take elevator and kick myself while going up three floors. Walk around following my client, pushing for decisions.
2:10: Pushing accomplished. Stairs down three levels.
2:48: Send email to girlfriends about pole dancing aerobics intro class this Saturday. Review to come. (I have a groupon for 5 classes, might as well take a 6th for free so I don't fall on my face)
3:16: Sharing hope with K that it snows tomorrow so I can work from home and clean the house. Trying to determine what part of my Sweet Green salad to cut out so it can drop below 500 calories.
3:28: Eat applesauce cup. (51 calories)
3:58: Hungry again. This, I'm sure, is an emotional hunger. I want to distract myself for the next hour, so my stomach is taking over.
5:15: Leave early, hurry home in the cold.
5:40: Home, quickly changing to go to the gym.
5:50: At the gym, 30 minutes on the treadmill, between level 6.7 and 7.5. 2 miles at level 7.5. Finish with cool down, dripping sweat and face burning, but all together, feeling pretty good. Spent most of my mental energy thinking about running the next few races coming up.
6:40: Walk to nail salon. Am given a glass of cold (?) red wine, and immediately melt into pedicure chair where I bid farewell to my running callouses. (Red wine, 100 calories)
8:10: Sweeeetttgreeeennnnn. I realize while I'm here that my salad is pretty calorie heavy (over 500), most of that comes from the avocado, and of course the dressing. It's a light dressing in the sense that it's not creamy and most of it is made of cilantro, but I know it doesn't help that I have them pour it over my salad. The Sweet Flow is just frozen yogurt, literally plain yogurt, frozen and is delicious, low in calories.
9:00: Home to make dinner for Chadd and shower.
10:30: Watching Biggest Loser on DVR.
Total calories: 1528; total burn: 2568, Deficit: 1040.
Boring, I know, but there it is!
Friday, July 4, 2014
How to Work Out in the Snowpacolypse
So I told myself yesterday that I'd get a 2 hour gym workout in today. With the blizzard the worst it's ever been through the past week, I figured the gym wouldn't be open. I didn't call, but since I didn't sleep at all last night (see my last post), I figured I'd change my workout to an indoor workout.
Originally, I was going to get a 30 minute cardio session on the stairs and then a bosu workout. That all changed, for the better, and here's how:
We live in an 8 story building, so I decided to do 10 rounds on the stairs, punctuated with intervals:
Round 1: Run up, walk down, 50 jumping jacks, 50 sit ups, 50 leg scoops
Round 2: Up, down, 50 jacks, 50 squats, 50 jumping lunges
Round 3: Up, down, 50 jacks, 50 seconds of wall sits
Round 4: Up, down, 50 jacks, 25 push ups, 50 seconds plank
Round 5: Up, down, 50 jacks, 25 squats
Round 6: Up, down, 50 jacks, 25 lunges
Round 7: Up, down, 50 jacks, 25 bicep curls with detergent bottles, 25 triceps kickbacks with detergent bottles
Round 8: Up, down, 50 jacks, 25 bicep curls, 25 triceps kickbacks
Round 9: Up, down, jacks, 50 seconds of plank
Round 10: Up, down, and finish.
All in all, it took about 50 minutes, maybe a little less. Definitely not as fast as it could have been, but I'd be lying if I said I didn't work up a good sweat.
I did scare the crap out of one of my neighbors who came out to do her laundry while I was in the middle of jumping jacks. But all in all, it was a great workout that I would suggest to any fellow DC'er who is stuck in the snow and has access to their stairwell.
In addition to all that, K and I went down to a snowball fight between GW and Georgetown. While the snowball fight was pretty short itself, getting down there, we ran through knee deep drifts of snow to get there and then back uphill after the fight.
Stay safe in the snow everyone! New blog ideas coming out tomorrow!
Originally, I was going to get a 30 minute cardio session on the stairs and then a bosu workout. That all changed, for the better, and here's how:
We live in an 8 story building, so I decided to do 10 rounds on the stairs, punctuated with intervals:
Round 1: Run up, walk down, 50 jumping jacks, 50 sit ups, 50 leg scoops
Round 2: Up, down, 50 jacks, 50 squats, 50 jumping lunges
Round 3: Up, down, 50 jacks, 50 seconds of wall sits
Round 4: Up, down, 50 jacks, 25 push ups, 50 seconds plank
Round 5: Up, down, 50 jacks, 25 squats
Round 6: Up, down, 50 jacks, 25 lunges
Round 7: Up, down, 50 jacks, 25 bicep curls with detergent bottles, 25 triceps kickbacks with detergent bottles
Round 8: Up, down, 50 jacks, 25 bicep curls, 25 triceps kickbacks
Round 9: Up, down, jacks, 50 seconds of plank
Round 10: Up, down, and finish.
All in all, it took about 50 minutes, maybe a little less. Definitely not as fast as it could have been, but I'd be lying if I said I didn't work up a good sweat.
I did scare the crap out of one of my neighbors who came out to do her laundry while I was in the middle of jumping jacks. But all in all, it was a great workout that I would suggest to any fellow DC'er who is stuck in the snow and has access to their stairwell.
In addition to all that, K and I went down to a snowball fight between GW and Georgetown. While the snowball fight was pretty short itself, getting down there, we ran through knee deep drifts of snow to get there and then back uphill after the fight.
Stay safe in the snow everyone! New blog ideas coming out tomorrow!
Wednesday, July 2, 2014
Group Fitness Etiquette
My no-tap step days are off to a rocky start. Last night, after practicing for a combined total of 6 hours, including an hour and a half before class, I subbed for the second time at my gym. See below post for what no-tap step looks like. I got the first part of that combo down--through the twirls.
I won't hail myself as a hero because it was a pretty rocky class. I'm getting better, but that doesn't mean it's a class I'd want to take. I wasn't surprised when two people left my class halfway through. It's okay, it's not my class and I made it pretty clear that I'm learning no-tap step and that it's not easy. I definitely appreciate the people who stayed and stuck it out with me...But the manner in which one woman left my class inspired this post.
Never taken a group fitness class? Need the rules for the road? Here ya go.
1) No talking during class. This is pretty self explanatory. It's fine to come in chatting, exchange a small comment with your friend, mutter to yourself, etc., but full blown conversations are both rude to the instructor and to the other participants. Plus, think about it like this, if you can talk while you're in a class, you're not working hard enough.
2) Be careful how you leave a class. I've left classes before and I never hold it against someone when they leave my class halfway through, but please be considerate on how you do it. The first reason has nothing to do with my feelings, but more of safety concern. When you leave a class, give a little wave when the instructor looks at you. We're most concerned that you've gotten injured or aren't feeling well. Second, if the class isn't something you like, you're not happy with the sub, etc., as frustrating as it may be, please don't throw your arms in the air, scoff, and storm out of the class, leaving your bench behind. If you're not getting the workout you came for, by all means, excuse yourself. But be polite. Instructors have a pretty thick shell, but for the sake of other participants, make your exist quietly.
3) Clean up after yourself. Enough said, right? If you took it out and used it, you can put it away (neatly, please).
4) Be aware of others. Recognize that the word "group" in group fitness means that there will be others around you. In a crowded class, I know it's hard, but try to respect other's space. Try not to block someone out from the mirror, make sure that if you're in a class that moves around the floor quite a bit to give ample space to yourself and those around you. Likewise, need a water break? No problem--but when you come back, watch out for arms and legs of those between you and your space.
5) Timely Arrival. I'm actually really chill on this one for my Sunday class because it's mostly my regulars and they're comfortable with our schedule and they know what they need for class. Here's the deal: instructors are asked to start their classes on time and end on time. You come to a class because it fits your schedule, right? Right! We like to keep it that way and if we spend the first 5 minutes of class in set up, you're losing valuable workout time. Best practice is to follow the instructor rule--if you're not there 10 minutes early, you're late. I recognize that some gyms are really bad about leaving time between classes, but try to get there at least 5 minutes early, especially if you're new to class, so you can ask for help if you need it--this is especially applicable for cycle classes.
6) Listen to Cues. Instructors are generally told to never specifically tell someone they're doing something wrong. Now, in some classes, usually an abs class or a yoga class, it's common place for an instructor to walk around making corrections to people's form. For the most part though, we recognize that you don't like to be called out in a class. So we give general cues. Example: "When doing a triceps kickback, make sure your upper arm is stationary, you should be only moving from your elbow down," if I'm saying it, it's usually because I'm seeing it.
Other things to keep in mind:
- If you are thirsty, don't wait for a break--get some water
- No one will remember if you were good, bad, or if you said "woot!" in the middle of class. Embrace the energy, it makes class more fun and you'll burn more calories
- Take your instructor up on their invitation to have you talk to them post class. We love talking to you and answering your questions. We're nice. Please introduce yourself, especially if you're a regular.
- Push yourself. Don't waste your time coming to class for a sub-par workout--we want to see you sweaty.
- Have fun. If it's not fun, we've not done our job.
Happy group fitness going!
I won't hail myself as a hero because it was a pretty rocky class. I'm getting better, but that doesn't mean it's a class I'd want to take. I wasn't surprised when two people left my class halfway through. It's okay, it's not my class and I made it pretty clear that I'm learning no-tap step and that it's not easy. I definitely appreciate the people who stayed and stuck it out with me...But the manner in which one woman left my class inspired this post.
Never taken a group fitness class? Need the rules for the road? Here ya go.
1) No talking during class. This is pretty self explanatory. It's fine to come in chatting, exchange a small comment with your friend, mutter to yourself, etc., but full blown conversations are both rude to the instructor and to the other participants. Plus, think about it like this, if you can talk while you're in a class, you're not working hard enough.
2) Be careful how you leave a class. I've left classes before and I never hold it against someone when they leave my class halfway through, but please be considerate on how you do it. The first reason has nothing to do with my feelings, but more of safety concern. When you leave a class, give a little wave when the instructor looks at you. We're most concerned that you've gotten injured or aren't feeling well. Second, if the class isn't something you like, you're not happy with the sub, etc., as frustrating as it may be, please don't throw your arms in the air, scoff, and storm out of the class, leaving your bench behind. If you're not getting the workout you came for, by all means, excuse yourself. But be polite. Instructors have a pretty thick shell, but for the sake of other participants, make your exist quietly.
3) Clean up after yourself. Enough said, right? If you took it out and used it, you can put it away (neatly, please).
4) Be aware of others. Recognize that the word "group" in group fitness means that there will be others around you. In a crowded class, I know it's hard, but try to respect other's space. Try not to block someone out from the mirror, make sure that if you're in a class that moves around the floor quite a bit to give ample space to yourself and those around you. Likewise, need a water break? No problem--but when you come back, watch out for arms and legs of those between you and your space.
5) Timely Arrival. I'm actually really chill on this one for my Sunday class because it's mostly my regulars and they're comfortable with our schedule and they know what they need for class. Here's the deal: instructors are asked to start their classes on time and end on time. You come to a class because it fits your schedule, right? Right! We like to keep it that way and if we spend the first 5 minutes of class in set up, you're losing valuable workout time. Best practice is to follow the instructor rule--if you're not there 10 minutes early, you're late. I recognize that some gyms are really bad about leaving time between classes, but try to get there at least 5 minutes early, especially if you're new to class, so you can ask for help if you need it--this is especially applicable for cycle classes.
6) Listen to Cues. Instructors are generally told to never specifically tell someone they're doing something wrong. Now, in some classes, usually an abs class or a yoga class, it's common place for an instructor to walk around making corrections to people's form. For the most part though, we recognize that you don't like to be called out in a class. So we give general cues. Example: "When doing a triceps kickback, make sure your upper arm is stationary, you should be only moving from your elbow down," if I'm saying it, it's usually because I'm seeing it.
Other things to keep in mind:
- If you are thirsty, don't wait for a break--get some water
- No one will remember if you were good, bad, or if you said "woot!" in the middle of class. Embrace the energy, it makes class more fun and you'll burn more calories
- Take your instructor up on their invitation to have you talk to them post class. We love talking to you and answering your questions. We're nice. Please introduce yourself, especially if you're a regular.
- Push yourself. Don't waste your time coming to class for a sub-par workout--we want to see you sweaty.
- Have fun. If it's not fun, we've not done our job.
Happy group fitness going!
Tuesday Links
Well Happy Tuesday. This week is already moving right along, especially considering that today is my Wednesday since I'm taking Friday off work for the fitness conference.
Here are your Tuesday links:
(quick note--the first three articles are from the association that does the gold standard personal training certification--NASM and their health fitness professional network site (HFPN), so they're directed to wards the trainer audience)
1) Stretching Yoga into the OPT Model: FYI, OPT is a training reference for a type of program that is used for most clients. This article gives a more technical view into why Yoga might be a good addition to any training routine. After my yoga class this morning, I was certainly aware of where I have an imbalance--I'm not talking lack of balance, but where I'm weaker/stronger and where I'm compensating.
2) Group Fitness Breakdown: Following the post I did on appropriate behavior in a group fitness class, here's an article talking a little about different classes and what they entail. It's not a comprehensive list, but it's a good reference for learning more about Cross Fit and the various types of Yoga.
3) Anatomy of an Exercise: Cable Row: Oh man one of my favorites. I love my back and it has a lot to do with a ton of these puppies--or the upright row done with weights. Biggest two tips? Keep your shoulders down and squeeze your shoulder blades together. The shoulders down keeps your neck from straining (if your neck is straining, take the weight down) and the shoulder blades squeezing together works your entire back.
4) Spa (Weight Loss) Secrets: The first paragraph of this article is EXACTLY why I'm going to start seeing a nutritionist (tomorrow, in fact!). Do I really need 1500 calories? If not, how should I structure my caloric breakdown between different nutrients? The one thing I disagree with in this article is that chocolate torte. Worst recipe ever. I promise.
5) Grilled Chicken with Roasted Tomato and Oregano Salsa: I am very excited about making this tonight, especially at 312 calories a serving, this is perfect with a serving of rice. Review to come!
6) Angel Food Cake: Alright, I know this says Chocolate glazed, blah blah blah, but I'm not having 300+ calories for 1 inch of cake. I am going to make this tonight, sans glaze. I think I'll likely wind up having this with strawberries before bed at night. Again, review to come-just trying to make up for my lack of recipe posting!
7) America's Worst French Fries: Don't worry--you can still have them! In fact, the golden arches make a surprise showing here in the category of "best" fries in America. Man, I am craving some of those right now...must eat grapes...
8) What the World's Healthiest People Eat: As a foodie and fitness person, I love this article big time. Also, turmeric, one of my new favorite spices gets a little shout out. I'm not saying that any of us should adopt wholly any of these diets, but we should be a lot more willing to do what they do--they take their time, they are gentle with their food and allow it to have flavor on its own with the use of calorie free spices. Step outside your normal cooking path and try a little something new!
And that's all for right now. Post coming this afternoon with a frozen food review.
Here are your Tuesday links:
(quick note--the first three articles are from the association that does the gold standard personal training certification--NASM and their health fitness professional network site (HFPN), so they're directed to wards the trainer audience)
1) Stretching Yoga into the OPT Model: FYI, OPT is a training reference for a type of program that is used for most clients. This article gives a more technical view into why Yoga might be a good addition to any training routine. After my yoga class this morning, I was certainly aware of where I have an imbalance--I'm not talking lack of balance, but where I'm weaker/stronger and where I'm compensating.
2) Group Fitness Breakdown: Following the post I did on appropriate behavior in a group fitness class, here's an article talking a little about different classes and what they entail. It's not a comprehensive list, but it's a good reference for learning more about Cross Fit and the various types of Yoga.
3) Anatomy of an Exercise: Cable Row: Oh man one of my favorites. I love my back and it has a lot to do with a ton of these puppies--or the upright row done with weights. Biggest two tips? Keep your shoulders down and squeeze your shoulder blades together. The shoulders down keeps your neck from straining (if your neck is straining, take the weight down) and the shoulder blades squeezing together works your entire back.
4) Spa (Weight Loss) Secrets: The first paragraph of this article is EXACTLY why I'm going to start seeing a nutritionist (tomorrow, in fact!). Do I really need 1500 calories? If not, how should I structure my caloric breakdown between different nutrients? The one thing I disagree with in this article is that chocolate torte. Worst recipe ever. I promise.
5) Grilled Chicken with Roasted Tomato and Oregano Salsa: I am very excited about making this tonight, especially at 312 calories a serving, this is perfect with a serving of rice. Review to come!
6) Angel Food Cake: Alright, I know this says Chocolate glazed, blah blah blah, but I'm not having 300+ calories for 1 inch of cake. I am going to make this tonight, sans glaze. I think I'll likely wind up having this with strawberries before bed at night. Again, review to come-just trying to make up for my lack of recipe posting!
7) America's Worst French Fries: Don't worry--you can still have them! In fact, the golden arches make a surprise showing here in the category of "best" fries in America. Man, I am craving some of those right now...must eat grapes...
8) What the World's Healthiest People Eat: As a foodie and fitness person, I love this article big time. Also, turmeric, one of my new favorite spices gets a little shout out. I'm not saying that any of us should adopt wholly any of these diets, but we should be a lot more willing to do what they do--they take their time, they are gentle with their food and allow it to have flavor on its own with the use of calorie free spices. Step outside your normal cooking path and try a little something new!
And that's all for right now. Post coming this afternoon with a frozen food review.
Monday, June 30, 2014
Eating Locally - Buffalo and Greens
I'm sorry I've been terrible about eating locally. I've been able to get to the market frequently, but the challenge has had to sit on the side lines since a) $30 is a lot for 1 dinner and b) I'm tired on Sunday nights. We've been doing Thai takeout (mmmm veggie curry = low calorie delicious), or this Sunday, Chadd was the man of the year and made me a beautiful Chilean sea bass filet with tomatoes, olives, potatoes and broccoli after my crazy intense training over the weekend. He went so far as to pick a low calorie recipe. Love that wonderful man of mine.
BUT. Last weekend, I did manage to stop by the market after class. I picked up two buffalo steaks--one for Chadd (a ribeye) and one tiny one for me (a petite filet). The guy told me that because buffalo has less fat, that I should cook it for a shorter time, but I should season it just like a steak. Total was about $16
I also picked up a big basket of mixed greens, which came with the suggestion to heat some olive oil with garlic, dump the greens in, cover and steam for about 3 minutes on the stove. I mixed in a little goat cheese afterwards and now that I think about it, I definitely should have added some pine nuts which are floating around in my spice cabinet. Greens = $5
I melted some butter (1 tbsp) and cooked Chadd's steak first on high heat to seal in the juices, I let it cook for about a minute and a half on each side, then I tossed my steak in and probably did four minutes total--2 on each side.
The result?
Greens with goat cheese: 190
Buffalo steak (1/4 pound): 165 (holy lean mean!)
Total: 355
I recommend the buffalo--find it at your local farmer's market if you're lucky enough! DC folks, Cibola Farms is our local supplier at Dupont's Farmers Market.
BUT. Last weekend, I did manage to stop by the market after class. I picked up two buffalo steaks--one for Chadd (a ribeye) and one tiny one for me (a petite filet). The guy told me that because buffalo has less fat, that I should cook it for a shorter time, but I should season it just like a steak. Total was about $16
I also picked up a big basket of mixed greens, which came with the suggestion to heat some olive oil with garlic, dump the greens in, cover and steam for about 3 minutes on the stove. I mixed in a little goat cheese afterwards and now that I think about it, I definitely should have added some pine nuts which are floating around in my spice cabinet. Greens = $5
I melted some butter (1 tbsp) and cooked Chadd's steak first on high heat to seal in the juices, I let it cook for about a minute and a half on each side, then I tossed my steak in and probably did four minutes total--2 on each side.
The result?
Greens with goat cheese: 190
Buffalo steak (1/4 pound): 165 (holy lean mean!)
Total: 355
I recommend the buffalo--find it at your local farmer's market if you're lucky enough! DC folks, Cibola Farms is our local supplier at Dupont's Farmers Market.
How to Beat the Common Cold
If you're at all like me, you're probably feeling one of two things this time of year: joy at the steadily increasing temperatures...and swollen sinuses.
You name it and I'm probably allergic to it...and it's probably always within a 3 ft. radius of me. The beautiful Washington, DC Cherry Blossoms are actually harbingers of evil to me and my outdoor running. That Cherry Blossom 10 Miler I've been so excited about? Yeah, I'm bringing my inhaler and doing a double snort of afrin before I walk outside.
Nothing like nature to ruin a good outside run.
So last Wednesday, late evening, I started to get those tale tell signs of an on-coming cold. I am the disinfectant queen. Anyone who was sick at my office (which was everyone) was asked to stay at the door of my cube while I rinsed off with my massive bottle of disinfectant. I guess everyone has their breaking point because Wednesday, after living for 2 weeks around the infected, I started to get a scratchy throat. Then the nasal swelling...
Thursday was tough cookies. I had an important meeting that morning, then afterwords, it was like being hit in the head with a frying pan. But, as of Saturday afternoon, I was feeling right as rain. I have the secret to beating the common cold and/or allergies.
1) Buy a neti pot. You can find one for like 10 bucks at CVS. I know it looks weird, but trust me on this one. Using a nasal cleanser (that isn't a drug) is amazingly helpful. You get rid of the junk in your sinuses, keep the from getting dried out, and generally reduce swelling. Apparently the Chicago Tribune did an article on their healing power: http://www.neti-pot.com/chicago-tribune-article-on-nasal-cleansing.cfm
I try to avoid nasal sprays because I know people who have lost a good part of their sense of smell because of them. Avoid! My doctor gave me some other oral medication (which I only use during serious allergy season) so I didn't have to use a spray...however...
2) Get the Afrin, don't use it longer than 4 days. Afrin is ridiculous. It's like snorting draino. Then all of a sudden, boom you can breathe. I have no idea what causes it or why, but it happens. The only problem is that it's highly addictive. Not like shoot it into my veins addicting, but wow I can't breathe without it addicting. 4 days is my max. I use it 2x a day, one spray each side, right after the neti pot.
3) Sudafed in the morning. While when I'm sick I can sleep through anything, I never want to take the chance, so I avoid sudafed at night, but in the morning, it goes a long way to keeping things dry.
And bingo.
Unfortunately, I didn't make it to the tri workshop on Sunday. Our car is...well, broken. The shop won't have it back to us until tomorrow, likely, so getting to Fairfax wasn't an option.
As a heads up, we'll still have Tuesday links tomorrow and likely another post that afternoon about my project with NYC J, but then I'll be on my way to CO to see my brother and spend time trying not to kill myself on the slopes of Copper Mountain!
You name it and I'm probably allergic to it...and it's probably always within a 3 ft. radius of me. The beautiful Washington, DC Cherry Blossoms are actually harbingers of evil to me and my outdoor running. That Cherry Blossom 10 Miler I've been so excited about? Yeah, I'm bringing my inhaler and doing a double snort of afrin before I walk outside.
Nothing like nature to ruin a good outside run.
So last Wednesday, late evening, I started to get those tale tell signs of an on-coming cold. I am the disinfectant queen. Anyone who was sick at my office (which was everyone) was asked to stay at the door of my cube while I rinsed off with my massive bottle of disinfectant. I guess everyone has their breaking point because Wednesday, after living for 2 weeks around the infected, I started to get a scratchy throat. Then the nasal swelling...
Thursday was tough cookies. I had an important meeting that morning, then afterwords, it was like being hit in the head with a frying pan. But, as of Saturday afternoon, I was feeling right as rain. I have the secret to beating the common cold and/or allergies.
1) Buy a neti pot. You can find one for like 10 bucks at CVS. I know it looks weird, but trust me on this one. Using a nasal cleanser (that isn't a drug) is amazingly helpful. You get rid of the junk in your sinuses, keep the from getting dried out, and generally reduce swelling. Apparently the Chicago Tribune did an article on their healing power: http://www.neti-pot.com/chicago-tribune-article-on-nasal-cleansing.cfm
I try to avoid nasal sprays because I know people who have lost a good part of their sense of smell because of them. Avoid! My doctor gave me some other oral medication (which I only use during serious allergy season) so I didn't have to use a spray...however...
2) Get the Afrin, don't use it longer than 4 days. Afrin is ridiculous. It's like snorting draino. Then all of a sudden, boom you can breathe. I have no idea what causes it or why, but it happens. The only problem is that it's highly addictive. Not like shoot it into my veins addicting, but wow I can't breathe without it addicting. 4 days is my max. I use it 2x a day, one spray each side, right after the neti pot.
3) Sudafed in the morning. While when I'm sick I can sleep through anything, I never want to take the chance, so I avoid sudafed at night, but in the morning, it goes a long way to keeping things dry.
And bingo.
Unfortunately, I didn't make it to the tri workshop on Sunday. Our car is...well, broken. The shop won't have it back to us until tomorrow, likely, so getting to Fairfax wasn't an option.
As a heads up, we'll still have Tuesday links tomorrow and likely another post that afternoon about my project with NYC J, but then I'll be on my way to CO to see my brother and spend time trying not to kill myself on the slopes of Copper Mountain!
Sunday, June 29, 2014
Tuesday Linkage!
Fun stuff today! I came up with a system of collecting links through the week (a handy old school internet browser tool called "Bookmarks"....)
So we have a ton of links, which will hopefully give you all something to do while I'm gone until next Tuesday. Again, just to rub it in, I'm going to Copper Mountain in Colorado. I'll be TRYING NEW THINGS and learning to snowboard for real this time. I already have plans to have an all day lesson this Thursday. My bro assures me that it's basically the best place to learn ever. If I come back in a neck brace, we'll talk.
Here are your Tuesday links!
1) Mindfulness May Change Your Health: In keeping with my belief that Yoga is good for you, here's a little bit on mindfulness. If you really take the new-age stuff out of it, being aware of your body (mindfulness) and being aware of how you eat (mindful eating) really make sense. Common sense at that. Your body talks to you a lot more than you're aware of.
2) Marathoning + Grammar = I Win!: It's just funny. That's all you need to know.
3) Learn the Right Way to Tie Your Shoes: It's interesting how something so small can change the way your shoes fit.
4) Today's Training Tip: Don't Worry, Be Happy: While it applies to how runners often times stress over the thing that actually destresses them the most (...running), it's all about perspective. Read the article (it's quick!) and apply it to whatever it is that you love to do that stresses you out. Then, re-enjoy!
5) The Runner's Pantry List: It's not just for runners. When you're doing your spring cleaning and chucking whatever that weird sauce you thought might be good with asian noodles out of your pantry, refresh by checking through these basics. Not to mention, it'll make cooking a LOT easier. My staple foods?
- Tomatoes
- Lettuce
- Onions
- Apples
- Strawberries
- Bell Peppers
- Mushrooms
- Cheddar Cheese
- Diet Peach Snapple Tea (weakness)
- Fresh herbs on overload (I ALWAYS seem to need them...particularly thyme and parsley)
- Plus Pasta
- Chicken breasts (boneless, skinless)
- Quinoa
- Sparkly water
- 0% Fayge Greek Yogurt
- Pirate's Booty Popcorn
- 100 Calorie packs of almost anything
6) Mark Bittman's 8 Rules For Healthy Eating: The first five of these rules, I said to myself "this summarizes my blog...oh wait, no this one does too." The last three, while I agree with them, don't really apply to my life. I try to get the right nutrients, I love beef, and energy bars? Who'd rather eat one of those?? Blech. The first five, amen brother, amen. Read the article, but in summary:
- Eat whatever you want...in moderation
- Plants first (fill up on low cal, nutrient rich, fruit and veggies)
- Start shopping and start cooking: KNOW WHAT GOES INTO YOUR FOOD
- Buy and Make Extra: I am the queen of reheats and left overs. Avoid office lunches. Hidden calories galore.
7) Free Jillian Michaels Mini Workouts: I have a serious girl crush on Jillian. And a trainer crush. I recommend downloading and watching (and doing).
And that's it for me today--I'm saving some of my links for next week since I won't be collecting them throughout this one. Stay active while I'm gone!
Also, do me a little favor and shoot my blog out to your friends, family, coworkers, gym buddies, whoever. Or...follow me on Twitter. It's good to know how many people out there are reading!
So we have a ton of links, which will hopefully give you all something to do while I'm gone until next Tuesday. Again, just to rub it in, I'm going to Copper Mountain in Colorado. I'll be TRYING NEW THINGS and learning to snowboard for real this time. I already have plans to have an all day lesson this Thursday. My bro assures me that it's basically the best place to learn ever. If I come back in a neck brace, we'll talk.
Here are your Tuesday links!
1) Mindfulness May Change Your Health: In keeping with my belief that Yoga is good for you, here's a little bit on mindfulness. If you really take the new-age stuff out of it, being aware of your body (mindfulness) and being aware of how you eat (mindful eating) really make sense. Common sense at that. Your body talks to you a lot more than you're aware of.
2) Marathoning + Grammar = I Win!: It's just funny. That's all you need to know.
3) Learn the Right Way to Tie Your Shoes: It's interesting how something so small can change the way your shoes fit.
4) Today's Training Tip: Don't Worry, Be Happy: While it applies to how runners often times stress over the thing that actually destresses them the most (...running), it's all about perspective. Read the article (it's quick!) and apply it to whatever it is that you love to do that stresses you out. Then, re-enjoy!
5) The Runner's Pantry List: It's not just for runners. When you're doing your spring cleaning and chucking whatever that weird sauce you thought might be good with asian noodles out of your pantry, refresh by checking through these basics. Not to mention, it'll make cooking a LOT easier. My staple foods?
- Tomatoes
- Lettuce
- Onions
- Apples
- Strawberries
- Bell Peppers
- Mushrooms
- Cheddar Cheese
- Diet Peach Snapple Tea (weakness)
- Fresh herbs on overload (I ALWAYS seem to need them...particularly thyme and parsley)
- Plus Pasta
- Chicken breasts (boneless, skinless)
- Quinoa
- Sparkly water
- 0% Fayge Greek Yogurt
- Pirate's Booty Popcorn
- 100 Calorie packs of almost anything
6) Mark Bittman's 8 Rules For Healthy Eating: The first five of these rules, I said to myself "this summarizes my blog...oh wait, no this one does too." The last three, while I agree with them, don't really apply to my life. I try to get the right nutrients, I love beef, and energy bars? Who'd rather eat one of those?? Blech. The first five, amen brother, amen. Read the article, but in summary:
- Eat whatever you want...in moderation
- Plants first (fill up on low cal, nutrient rich, fruit and veggies)
- Start shopping and start cooking: KNOW WHAT GOES INTO YOUR FOOD
- Buy and Make Extra: I am the queen of reheats and left overs. Avoid office lunches. Hidden calories galore.
7) Free Jillian Michaels Mini Workouts: I have a serious girl crush on Jillian. And a trainer crush. I recommend downloading and watching (and doing).
And that's it for me today--I'm saving some of my links for next week since I won't be collecting them throughout this one. Stay active while I'm gone!
Also, do me a little favor and shoot my blog out to your friends, family, coworkers, gym buddies, whoever. Or...follow me on Twitter. It's good to know how many people out there are reading!
Abs/Core Cheat Sheet: The 6 Moves Everyone Can (and Should) Do
Oops. Ran out of time yesterday to finish this post. Abs. Blah blah blah summer body blah blah. Whatever.
Summer bodies come and go, but a good posture is forever. No, I'm not channeling your ballet instructor from years ago, I'm telling you how to avoid being a little old hunched over man/woman.
I think we all know why abs are important, but I want to reiterate what the article from last Tuesday's links said: Core Strength (not just your abs) is the key to fitness success, pain relief in back/neck/shoulders, etc., and will make you all around stronger and leaner. Develop your core correctly (make sure you include lower back work, obliques, quads, and glutes) and you'll be one more step away from avoiding your back creeping up on you in your golden years.
Whether your new to core work or an old pro, here are my standbys that I almost always make my classes do:
1. Rope Pull:
2) Lower back lift:
3) Bicycle and Modified Bicycle:
4) Modified Sit-Up:
5) Invisible Chair:
Summer bodies come and go, but a good posture is forever. No, I'm not channeling your ballet instructor from years ago, I'm telling you how to avoid being a little old hunched over man/woman.
I think we all know why abs are important, but I want to reiterate what the article from last Tuesday's links said: Core Strength (not just your abs) is the key to fitness success, pain relief in back/neck/shoulders, etc., and will make you all around stronger and leaner. Develop your core correctly (make sure you include lower back work, obliques, quads, and glutes) and you'll be one more step away from avoiding your back creeping up on you in your golden years.
Whether your new to core work or an old pro, here are my standbys that I almost always make my classes do:
1. Rope Pull:
- Lie on your back, feet on the ground.
- Imagine that someone tied a rope around your chest and tied it to a beam in the ceiling.
- Grab the imaginary rope and "pull" yourself up the rope, hand over hand.
- Your shoulders should be coming off the ground.
- Tip: If your neck gets tired/starts to hurt, put one hands behind your head to support your neck.
- Tip: Make sure your chin is lifted off your chest (think about having about the space of a tennis ball between your chin and your chest).
- Beginners: 2 sets of 30 seconds with a 30 second break between sets
- Intermediate: 4 sets of 30 seconds, 15 second break between sets
- Advanced: 6 sets of 30 seconds, 10 second break between sets
- Challenge move (try this after you can go a full minute pulling yourself up without a break): lift feet off the ground so your knees are bent, shins are facing the ceiling (90 degree angle between your body and your thighs, 90 degree angle at your knees).
- Advanced challenge: legs straight up in the air.
2) Lower back lift:
- Start lying on your back, put your hands to your sides on the floor to balance yourself, feet flat on the ground.
- Squeeze your glutes and lift your hips up to the ceiling. Your body should be in a straight line from your shoulders to your knees.
- Tip: If you need more support, hold your lower back up, gently, with your hands.
- Beginner: Hold for 30 seconds, lower and rest for 30 seconds.
- Intermediate: Hold for 1 minute
- Advanced: Hold for 30 seconds with one leg extended, foot off the ground. Switch legs.
- Challenge move: Hold your hands up towards the ceiling, this will require balance and stability, keys to core training.
- Bonus Move: Do single glute squeezes, touching the ground with your glutes, then squeezing your glutes, lifting your hips up. Try to do 20.
3) Bicycle and Modified Bicycle:
- Still lying on the ground, hands behind your head, chin lifted off your chest.
- Twist your core so one elbow moves towards the opposite knee.
- The opposite leg should extend fully. Switch sides.
- Beginner: 10 on either side
- Intermediate: 20 on either side
- Advanced: 40 on either side
- Modified Bicycle/Challenge Move: Elbow to knee, opposite leg fully extends. The leg that is fully extended remains straight, lower it down to tap your heel on the ground, then back up. Switch sides.
4) Modified Sit-Up:
- Instead of having your hands behind your head as you would with a normal sit up, put your arms straight out in front of you.
- Count to two as you sit-up, then slide back down, to the count of 2.
- Make sure you keep your chin off of your chest and sit up with your chest leading--it should feel like that same rope from the first exercise is around your chest and pulling you up towards the ceiling, then down.
- This doesn't have to be a full sit up, just shoulder blades up off the ground.
- Beginner: 20
- Intermediate: 30
- Advanced/Challenge move: Hold a light weight or a ball in your hands.
5) Invisible Chair:
- Sit up with your heels on the ground (your knees will be a little more than a 90 degree angle), back straight.
- Hold your arms out in front of you.
- You will likely feel this in your quads and your lower back.
- Beginner: Hold this position for 30 seconds, rest, then another 30 seconds.
- Intermediate: Lift feet off the ground and hold your knees for balance. Hold for 30 seconds, rest, then another 30 seconds holding.
- Advanced: Lift feet off the ground and hold your hands out in front of you, not touching your knees. 2 sets of 30 seconds.
- Start on your hands and knees, hands should be directly under your shoulders, knees under your hips.
- Come onto your toes, into plank position. Your body should be in a straight line from the back for your neck to your heels.
- Hold this position without your stomach dropping (making dip in your back) or your butt rising (causing an arch in your back) for 30 seconds.
- Beginner: If you can't do a full plank, you can start on your knees. Just make sure you keep that straight line from the back of your knees up to the base of your neck.
- Intermediate/Advanced: Just hold it for longer! Other options include holding your plank while on your elbows/forearms instead of your hands.
- Challenge Move: Walking Plank: Start in a full plank (on your hands), then shift 1 arm at a time down to a plank on your forearms/elbows. Go back to your hands. Continue for 30 seconds.
Wednesday, June 25, 2014
Tuesday and Wednesday, Week 1
Tuesday's challenge!
I know, end of Tuesday, but if you could go back in time after reading this, today should look like this:
1 hour of group fitness
1 hour of yoga, stretching, or casual walking
Tomorrow, go for a walk/run for an hour tomorrow night! Run with friends, this is a casual run kind of night!
I know, end of Tuesday, but if you could go back in time after reading this, today should look like this:
1 hour of group fitness
1 hour of yoga, stretching, or casual walking
Tomorrow, go for a walk/run for an hour tomorrow night! Run with friends, this is a casual run kind of night!
Saturday, June 21, 2014
Schedules, arms, shoes and other things
My abs are burning as I write this.
So far, my "back to normal" routine has been going pretty well. I'm not as tired as I was in the beginning stages of recovery and my strength hasn't disappeared too much. Last week:
Monday: Rest
Tuesday: A.M. Cardio and Weights
Wednesday: Fleet Feet running group (see below)
Thursday: Rest
Friday: A.M. Spinning
Sunday: 20-20-20
This week/Accomplished and Planned:
Monday: Rest
Tuesday: A.M. Cardio/Weights, P.M. Cycle
Wednesday: A.M. Cardio
Thursday: A.M. Cardio/Weights
Friday: A.M. Spinning
Saturday: Rest
Sunday: 20-20-20
And I just sneezed and it burned. Clearly, I got a good workout on Sunday.
Teaching again is really great--a lot of my regulars were there and were clearly happy to see me (even though I had awesome subs). I had a great time and made a special effort to make sure everyone is in just as much pain as I am...
(one week later)...
I need to get better about hitting "publish post"...because this has clearly been sitting around for a bit since I wrote it.
Continuing the workout trend has been good--I took Wednesday and Thursday off because I was lazy and slept in, and had Restaurant Week dinners both nights, but I made up for it by working out on Friday morning (am cycle) and skipping out a bit early on work and hitting the gym before date night with Chadd.
This morning I taught 20-20-20 again, which was awesome. This week we did an arm burn out, which is my new favorite workout method:
10 exercises, 1 minute each.
Arms:
- bicep curls/hammer curls
- upright rows
- shoulder press
- triceps kickbacks
- deadlifts
- pull over (lie with shoulders on ball, squeezing glutes, holding weights above chest, then over head, then back to over chest)
- bear hugs on ball (shoulder still on ball, arms out with weights, to center, back out, repeat)
- pushups (can be substituted for "pyramid" pushups--10 basic, 10 with one hand on top of step, 10 straddling bench, 10 with other hand on bench, 10 basic)
- weighted jumping rope (act like you're jumping rope weights in hand)
- triceps dips
Do that 2x through, broken up with 10 minutes (or more) of cardio (Good time for speed work on the treadmill, to be honest) and the finish up with the 10 minute ab routine that will slice you up:
1 minute each:
- basic crunches (no cheating)
- leg lifts (don't swing the legs, even foot prints towards the ceiling)
- rope climbers
- leg scoops
- bridge
- side shoelace grabs
- double crunch
- the "row" (sit on tailbone, feet off ground, holding a weight, scoop from side to side, fully rotating body)
- low plank
- high plank
voila.
Now, I need to get around to creating a lower body workout that will be just as painful and effective.
Gym routine this week looks like:
- Monday: Evening group run with Y (likely to be a minor workout for me)
- Tuesday: Morning leg routine, evening cycle
- Wednesday: Morning Cardio, evening running group with Fleet Feet
- Thursday: Morning upper body routine
- Friday: Morning cycle
- Saturday: Rest
- Sunday: 20-20-20
Changing gears, fun new subject: Shoes!
I am sad to announce that I've decided to break my many year streak of wearing Nike Max Motos. I love those shoes and strongly recommend them to anyone looking for a good, light weight, neutral running shoe. However, after roughly 4 years (probably more) of only using motos, I've decided to try something a bit different. I will likely keep purchasing the motos to teach in, but since I've vowed to take running seriously this year (something that people think I'm kidding about because how can one not be "serious" about running when training for a marathon), I've decided to get a pair of shoes dedicated to running only.
When I was at Fleet Feet the other week, I had some time to kill before the running group. I met Phil, one of the guys who works there, who talked to me about shoes. I thought I knew about shoes, and boy was I wrong. Phil knows shoes. If you're looking for someone to tell you about running shoes and what you need, ask Phil at Fleet Feet, though I'm sure they all know their stuff. Bottom line, we decided that if my then-current shoes (motos) were on the scale of Good to Best, mine were somewhere between the line of good to better. Looking to work with a shoe dedicated only for running, he let me try on about 7 different pairs of shoes. I took 2-3 of them out of a test jog up and down the block. I tried everything from Nikes to Brooks to Sauconys to Asics, and there I found, in the last pair of shoes, something miraculous: Ascis Gel Nimbus 12. Yes. Please.
I've been running with Nikes that use air technology (which keeps the shoe very lights) and since I wear orthodics in my shoes, the lighter the better. However, they cushion just a little less. I really have liked the gel nimbus in the week or so that I've had them. I can definitely tell the difference with the gel (better shock absorber), and the fit is just a bit more suited for stability. On top of that, the shoe laces come around on a slight "s" curve to better bind the shoe to your foot. Better yet, Phil taught me how to tie my shoes just a little differently so that the shoe better connects with my heel.
I've been cautions since I haven't run out of a moto in so long (basically my entire running career), but so far, just doing 3-4 miles, we're off on a good start.
Also related to shoes:
Last tuesday at my first cycle class in quite some time, I realized that the instructor bike at the Y only accommodates clips (yikes). The instructor before me kindly help me take the bike off the stage and change it for a bike with cages. Then, someone in the class asked me why their clips weren't fitting in our bikes (???). She said she had "egg beaters" (over my head like a flock of geese) and thankfully someone stepped up and said "oh, those are the types our bikes don't handle, they're really only made for mountain bikes."
I don't mind being ignorant about something fitness related, God knows there is more to that subject that I'll ever have a handle on, but something that is pretty basic to what I'm teaching...I can't ignore it much longer. I haven't ever invested in a pair of clips, simply because it's just that: an investment.
Chadd and I went over to City Sports in Georgetown (which is launching a running club that I am seriously stoked about) and I talked to one of the guys and basically owned up to the fact that I am a clip-ignorant cycle instructor.
They only carry two pairs (both Shimano). He grabbed each for me and I tried them on. It's tough to say "wow, that's a comfortable shoe!" when trying on clips. Clips are essentially made to be supportive (read: stiff) along the bottom of the shoe to act as an extended pedal. You clip into the pedal, making your foot much less likely to slide off/out of the pedal.
They didn't have my size in the older version (read: cheaper) and since the difference was only $10, I figured what the heck, and grabbed the newer version: http://www.bicyclebuys.com/shoes/ShoeMTB/SHWM61PART
Pretty slick.
Report to come on how those work out on Tuesday, though you should have seen me this morning. After teaching 20-20-20, I figured I better try them out before I taught with them. I found a bike on one of the floors that was a spinning bike and clipped in. Ok. Not too bad. Pedal pedal pedal, awesome, we're good. Now to dismount.
Oops? I finally gave up (I was feeling fuzzy after a lack of food and teaching) and took my shoes off while still attached to the bike. Note to self: release by moving heel to the side and then release.
Also this week: aiming to get 8 hours of sleep a night--no more, no less. Which means, in order to be up at 7:15, I need to jump in bed.
Btw, stick to your resolutions and outlast that dude at the gym who doesn't know the unspoken rules. You're better than that.
So far, my "back to normal" routine has been going pretty well. I'm not as tired as I was in the beginning stages of recovery and my strength hasn't disappeared too much. Last week:
Monday: Rest
Tuesday: A.M. Cardio and Weights
Wednesday: Fleet Feet running group (see below)
Thursday: Rest
Friday: A.M. Spinning
Sunday: 20-20-20
This week/Accomplished and Planned:
Monday: Rest
Tuesday: A.M. Cardio/Weights, P.M. Cycle
Wednesday: A.M. Cardio
Thursday: A.M. Cardio/Weights
Friday: A.M. Spinning
Saturday: Rest
Sunday: 20-20-20
And I just sneezed and it burned. Clearly, I got a good workout on Sunday.
Teaching again is really great--a lot of my regulars were there and were clearly happy to see me (even though I had awesome subs). I had a great time and made a special effort to make sure everyone is in just as much pain as I am...
(one week later)...
I need to get better about hitting "publish post"...because this has clearly been sitting around for a bit since I wrote it.
Continuing the workout trend has been good--I took Wednesday and Thursday off because I was lazy and slept in, and had Restaurant Week dinners both nights, but I made up for it by working out on Friday morning (am cycle) and skipping out a bit early on work and hitting the gym before date night with Chadd.
This morning I taught 20-20-20 again, which was awesome. This week we did an arm burn out, which is my new favorite workout method:
10 exercises, 1 minute each.
Arms:
- bicep curls/hammer curls
- upright rows
- shoulder press
- triceps kickbacks
- deadlifts
- pull over (lie with shoulders on ball, squeezing glutes, holding weights above chest, then over head, then back to over chest)
- bear hugs on ball (shoulder still on ball, arms out with weights, to center, back out, repeat)
- pushups (can be substituted for "pyramid" pushups--10 basic, 10 with one hand on top of step, 10 straddling bench, 10 with other hand on bench, 10 basic)
- weighted jumping rope (act like you're jumping rope weights in hand)
- triceps dips
Do that 2x through, broken up with 10 minutes (or more) of cardio (Good time for speed work on the treadmill, to be honest) and the finish up with the 10 minute ab routine that will slice you up:
1 minute each:
- basic crunches (no cheating)
- leg lifts (don't swing the legs, even foot prints towards the ceiling)
- rope climbers
- leg scoops
- bridge
- side shoelace grabs
- double crunch
- the "row" (sit on tailbone, feet off ground, holding a weight, scoop from side to side, fully rotating body)
- low plank
- high plank
voila.
Now, I need to get around to creating a lower body workout that will be just as painful and effective.
Gym routine this week looks like:
- Monday: Evening group run with Y (likely to be a minor workout for me)
- Tuesday: Morning leg routine, evening cycle
- Wednesday: Morning Cardio, evening running group with Fleet Feet
- Thursday: Morning upper body routine
- Friday: Morning cycle
- Saturday: Rest
- Sunday: 20-20-20
Changing gears, fun new subject: Shoes!
I am sad to announce that I've decided to break my many year streak of wearing Nike Max Motos. I love those shoes and strongly recommend them to anyone looking for a good, light weight, neutral running shoe. However, after roughly 4 years (probably more) of only using motos, I've decided to try something a bit different. I will likely keep purchasing the motos to teach in, but since I've vowed to take running seriously this year (something that people think I'm kidding about because how can one not be "serious" about running when training for a marathon), I've decided to get a pair of shoes dedicated to running only.
When I was at Fleet Feet the other week, I had some time to kill before the running group. I met Phil, one of the guys who works there, who talked to me about shoes. I thought I knew about shoes, and boy was I wrong. Phil knows shoes. If you're looking for someone to tell you about running shoes and what you need, ask Phil at Fleet Feet, though I'm sure they all know their stuff. Bottom line, we decided that if my then-current shoes (motos) were on the scale of Good to Best, mine were somewhere between the line of good to better. Looking to work with a shoe dedicated only for running, he let me try on about 7 different pairs of shoes. I took 2-3 of them out of a test jog up and down the block. I tried everything from Nikes to Brooks to Sauconys to Asics, and there I found, in the last pair of shoes, something miraculous: Ascis Gel Nimbus 12. Yes. Please.
I've been running with Nikes that use air technology (which keeps the shoe very lights) and since I wear orthodics in my shoes, the lighter the better. However, they cushion just a little less. I really have liked the gel nimbus in the week or so that I've had them. I can definitely tell the difference with the gel (better shock absorber), and the fit is just a bit more suited for stability. On top of that, the shoe laces come around on a slight "s" curve to better bind the shoe to your foot. Better yet, Phil taught me how to tie my shoes just a little differently so that the shoe better connects with my heel.
I've been cautions since I haven't run out of a moto in so long (basically my entire running career), but so far, just doing 3-4 miles, we're off on a good start.
Also related to shoes:
Last tuesday at my first cycle class in quite some time, I realized that the instructor bike at the Y only accommodates clips (yikes). The instructor before me kindly help me take the bike off the stage and change it for a bike with cages. Then, someone in the class asked me why their clips weren't fitting in our bikes (???). She said she had "egg beaters" (over my head like a flock of geese) and thankfully someone stepped up and said "oh, those are the types our bikes don't handle, they're really only made for mountain bikes."
I don't mind being ignorant about something fitness related, God knows there is more to that subject that I'll ever have a handle on, but something that is pretty basic to what I'm teaching...I can't ignore it much longer. I haven't ever invested in a pair of clips, simply because it's just that: an investment.
Chadd and I went over to City Sports in Georgetown (which is launching a running club that I am seriously stoked about) and I talked to one of the guys and basically owned up to the fact that I am a clip-ignorant cycle instructor.
They only carry two pairs (both Shimano). He grabbed each for me and I tried them on. It's tough to say "wow, that's a comfortable shoe!" when trying on clips. Clips are essentially made to be supportive (read: stiff) along the bottom of the shoe to act as an extended pedal. You clip into the pedal, making your foot much less likely to slide off/out of the pedal.
They didn't have my size in the older version (read: cheaper) and since the difference was only $10, I figured what the heck, and grabbed the newer version: http://www.bicyclebuys.com/shoes/ShoeMTB/SHWM61PART
Pretty slick.
Report to come on how those work out on Tuesday, though you should have seen me this morning. After teaching 20-20-20, I figured I better try them out before I taught with them. I found a bike on one of the floors that was a spinning bike and clipped in. Ok. Not too bad. Pedal pedal pedal, awesome, we're good. Now to dismount.
Oops? I finally gave up (I was feeling fuzzy after a lack of food and teaching) and took my shoes off while still attached to the bike. Note to self: release by moving heel to the side and then release.
Also this week: aiming to get 8 hours of sleep a night--no more, no less. Which means, in order to be up at 7:15, I need to jump in bed.
Btw, stick to your resolutions and outlast that dude at the gym who doesn't know the unspoken rules. You're better than that.
Friday, June 20, 2014
Secrets to Health
I don't have a lot of health secrets--I think the majority of what I have to say and what works is what everyone just chooses to avoid: it's a lot of honestly, discipline, and work. Calories in, calories out.
But everyone has tips and tricks for how to deal with poofy under eye circles or how to cure the common cold. Here are mine that I just drummed up (none of them did I learn on my own, various people over the years passed on this amazing knowledge)...
1) How to stop a cold from becoming a sinus infection:
- Sleep.
- Drink water--lots of water.
- Sleep.
- When you must be awake, drop an Emergencee in OJ.
- Use a netti pot at least twice a day, Afrin 1x a day (careful you don't get addicted).
- Sudafed every 4 hours.
- Sleep.
2) How to brush your teeth. I actually have an amazing dentist who retaught me all I know.
- Start with flossing and don't jam the floss up your gums--C shape around each tooth and scrape.
- Brush with the softest brush in existence (or use an electric brush), work gums to teeth. Go in circles. Pull out each cheek and brush the insides of your cheeks. Same with lips. Don't mash the brush down--bristles should always be straight.
- Brush your tongue (if you breath out of your nose, you won't gag).
- Pop a bit of toothpaste on the back half of your tongue and rub it against the back roof of your mouth. (This and your tongue are what cause bad breath).
- Gargle with scope or some such.
3) How to avoid sun damage: sunscreen 20 minutes before you're outside (give it time to sink in), and always use at least an spf 30. Reapply every hour.
4) Poofy under eye circles: everyone has something different that works for them, but my trick is R+F eye cream, twice a day. Also, tons of water.
5) Back pain
- Immediate relief: hang your heels off of a step, curb, anything. It's more than likely if you stretch out your hams and glutes, you'll have some relief.
- Long term strategy: at least once a day, do 3 minutes+ (it can be in sets if you life) of glute lifts. Lay on the ground, feet on the ground, squeeze your butt and raise your hips towards the ceiling. Hold. You'll strengthen your back, improve your posture, and reduce back pain.
- Oh. Stop slouching.
6) Tame Grandmother guilt:
- Have her address readily handy.
- Buy stationary you love, a funny post card, anything.
- Once a week, jot down a note in 5 minutes. Know that monday morning status meeting that sucks so badly? There's your writing time.
- Topic? 2 events from the week, 2 events upcoming, ask about her plans, one friend, and mention a memory you have of you two when you were growing up.
- Always have stamps handy (wallet), or pre-stamp and address a bunch of note cards for quick sending.
7) Drink enough water. This one is easy. Buy a water bottle you love. I don't care if you spend 40 dollars on it. Find the perfect one (my boss has taken almost a year to find one, no joke). Double points if you get one that has a clip (mine can ride along with me on my purse, gym bag, etc.).
What are your tips and tricks?
Ps. Just took nyquil and it's kicking in. Excuse all typos.
But everyone has tips and tricks for how to deal with poofy under eye circles or how to cure the common cold. Here are mine that I just drummed up (none of them did I learn on my own, various people over the years passed on this amazing knowledge)...
1) How to stop a cold from becoming a sinus infection:
- Sleep.
- Drink water--lots of water.
- Sleep.
- When you must be awake, drop an Emergencee in OJ.
- Use a netti pot at least twice a day, Afrin 1x a day (careful you don't get addicted).
- Sudafed every 4 hours.
- Sleep.
2) How to brush your teeth. I actually have an amazing dentist who retaught me all I know.
- Start with flossing and don't jam the floss up your gums--C shape around each tooth and scrape.
- Brush with the softest brush in existence (or use an electric brush), work gums to teeth. Go in circles. Pull out each cheek and brush the insides of your cheeks. Same with lips. Don't mash the brush down--bristles should always be straight.
- Brush your tongue (if you breath out of your nose, you won't gag).
- Pop a bit of toothpaste on the back half of your tongue and rub it against the back roof of your mouth. (This and your tongue are what cause bad breath).
- Gargle with scope or some such.
3) How to avoid sun damage: sunscreen 20 minutes before you're outside (give it time to sink in), and always use at least an spf 30. Reapply every hour.
4) Poofy under eye circles: everyone has something different that works for them, but my trick is R+F eye cream, twice a day. Also, tons of water.
5) Back pain
- Immediate relief: hang your heels off of a step, curb, anything. It's more than likely if you stretch out your hams and glutes, you'll have some relief.
- Long term strategy: at least once a day, do 3 minutes+ (it can be in sets if you life) of glute lifts. Lay on the ground, feet on the ground, squeeze your butt and raise your hips towards the ceiling. Hold. You'll strengthen your back, improve your posture, and reduce back pain.
- Oh. Stop slouching.
6) Tame Grandmother guilt:
- Have her address readily handy.
- Buy stationary you love, a funny post card, anything.
- Once a week, jot down a note in 5 minutes. Know that monday morning status meeting that sucks so badly? There's your writing time.
- Topic? 2 events from the week, 2 events upcoming, ask about her plans, one friend, and mention a memory you have of you two when you were growing up.
- Always have stamps handy (wallet), or pre-stamp and address a bunch of note cards for quick sending.
7) Drink enough water. This one is easy. Buy a water bottle you love. I don't care if you spend 40 dollars on it. Find the perfect one (my boss has taken almost a year to find one, no joke). Double points if you get one that has a clip (mine can ride along with me on my purse, gym bag, etc.).
What are your tips and tricks?
Ps. Just took nyquil and it's kicking in. Excuse all typos.
Monday, June 16, 2014
And then I slept for 12+ Hours
Saturday's workout(s) were AWESOME.
I'm finding it easier and easier to get up near the buttcrack of dawn. Maybe I really am a morning person - who knew!
I met up with the distrance running group that Coach T trains at Peirce Mill. I've never been there, even though it's ridiculously close to my house, and had first run nerves. One of the traps I get into is not trying new routes. It's a lot easier, mentally, to have mental landmarks. But, this whole triathlon thing is most certainly about trying new things.
When I run on my own, I usually clock around an 8:40-9 minute mile time. This is slightly deceptive since I tend to take a walk break every 2-3 miles (I chalk this up to when typical water stops show up in races). But Saturday's run was 10 miles, averaging a 9:30-9:40 pace (no faster) and with the goal of not stopping. That was a mental barrier waiting to be destroyed.
I got to meet Victoria in person, which was really cool. She's a blogger celebrity and my own personal hero (especially for her swim prowess). She very kindly offered to run with me and not let me get lost on the trails. And off we went. It was a gorgeous day for a run, especially along Rock Creek. We finished up around 1:35 (she went on to do another 2 miles): average mile time: 9:30 - bingo.
I had my first back to back workout scheduled for Saturday, so I got home, ate some pretzels (yaay salt!) and headed down to the pool. What I didn't know was that from 9-11 at the pool is basically kids-a-palooza. Incredibly frustrated, I left, intending to call my coach and ask how to fix this situation. I had plans in Baltimore, then I needed to be available all the rest of the evening to support Chadd for the Ninja Warrior stuff. Thankfully, I had my times wrong on my Baltimore plans, so I walked back over to the Y and pulled off a very bad 45 minutes in the pool. I started out frustrated. My form felt bad, I felt slow (and was certainly the slowest in the pool, save for the gentleman in lane 3 learning to swim) and it was crowded and I felt like a huge inconvenience to everyone.
Then I remembered the crucial swimming tip Victoria had given me: look down.
This sounds like an incredibly easy tip and one that I'm sure many of you have been doing without thinking. This was a huge lightbulb moment for me. My form improved dramatically. I still struggled with the endurance side of swimming, but at least my butt wasn't 6 inches lower than the rest of my body.
I guess this is the equivalent of when someone tells me they're struggling with running and I have 3 guesses on form problems that, when fixed, dramatically improve the person's experience.
In case you were wondering, those tips are:
1. Run neutrally. I see a lot of people slumped forward, which cuts off your lung capacity. Sit up.
2. Tuck your hips under. This should take some pressure off your knees and engage your glutes. Big muscles give you a big hand.
3. Relax. Arms should swing naturally, shoulders away from the ears, look ahead.
I was surprised with how great I felt Saturday after both workouts. I jumped in the shower and felt awesome driving out to see some of my favorite Ragnarians (def: people who run Ragnar).
We gorged on wings and bbq: (seriously, do yourself a favor and go to Kloby's in Columbia)
.JPG)
Happy Ragnarians were we:
.JPG)
I jumped back in the car to Alexandria (my muscles weren't really happy with the hour plus I spent in the car). After watching Chadd do ninja stuff, we headed home. I managed to eat a little pizza (ok, a lot of pizza), and have precisely 1 beer before passing out at the amazing hour of 9:30. I had promised Chadd we'd watch more X-Files, but instead, I slept for 12 hours. Bless his heart, he didn't wake me and instead let me sleep until I woke up at 10 the next morning. Talk about starting a rest day off the right way.
Of course, why would one really rest on a rest day? I spent the majority of yesterday getting an unintended workout: Ikea. There's nothing like walking what feels like miles through DIY furniture and modular living land then spending 3+ hours in heavy lifting mode. But, the condo is almost re-done. Pictures when it's done, I promise!
I'm finding it easier and easier to get up near the buttcrack of dawn. Maybe I really am a morning person - who knew!
I met up with the distrance running group that Coach T trains at Peirce Mill. I've never been there, even though it's ridiculously close to my house, and had first run nerves. One of the traps I get into is not trying new routes. It's a lot easier, mentally, to have mental landmarks. But, this whole triathlon thing is most certainly about trying new things.
When I run on my own, I usually clock around an 8:40-9 minute mile time. This is slightly deceptive since I tend to take a walk break every 2-3 miles (I chalk this up to when typical water stops show up in races). But Saturday's run was 10 miles, averaging a 9:30-9:40 pace (no faster) and with the goal of not stopping. That was a mental barrier waiting to be destroyed.
I got to meet Victoria in person, which was really cool. She's a blogger celebrity and my own personal hero (especially for her swim prowess). She very kindly offered to run with me and not let me get lost on the trails. And off we went. It was a gorgeous day for a run, especially along Rock Creek. We finished up around 1:35 (she went on to do another 2 miles): average mile time: 9:30 - bingo.
I had my first back to back workout scheduled for Saturday, so I got home, ate some pretzels (yaay salt!) and headed down to the pool. What I didn't know was that from 9-11 at the pool is basically kids-a-palooza. Incredibly frustrated, I left, intending to call my coach and ask how to fix this situation. I had plans in Baltimore, then I needed to be available all the rest of the evening to support Chadd for the Ninja Warrior stuff. Thankfully, I had my times wrong on my Baltimore plans, so I walked back over to the Y and pulled off a very bad 45 minutes in the pool. I started out frustrated. My form felt bad, I felt slow (and was certainly the slowest in the pool, save for the gentleman in lane 3 learning to swim) and it was crowded and I felt like a huge inconvenience to everyone.
Then I remembered the crucial swimming tip Victoria had given me: look down.
This sounds like an incredibly easy tip and one that I'm sure many of you have been doing without thinking. This was a huge lightbulb moment for me. My form improved dramatically. I still struggled with the endurance side of swimming, but at least my butt wasn't 6 inches lower than the rest of my body.
I guess this is the equivalent of when someone tells me they're struggling with running and I have 3 guesses on form problems that, when fixed, dramatically improve the person's experience.
In case you were wondering, those tips are:
1. Run neutrally. I see a lot of people slumped forward, which cuts off your lung capacity. Sit up.
2. Tuck your hips under. This should take some pressure off your knees and engage your glutes. Big muscles give you a big hand.
3. Relax. Arms should swing naturally, shoulders away from the ears, look ahead.
I was surprised with how great I felt Saturday after both workouts. I jumped in the shower and felt awesome driving out to see some of my favorite Ragnarians (def: people who run Ragnar).
We gorged on wings and bbq: (seriously, do yourself a favor and go to Kloby's in Columbia)
.JPG)
Happy Ragnarians were we:
.JPG)
I jumped back in the car to Alexandria (my muscles weren't really happy with the hour plus I spent in the car). After watching Chadd do ninja stuff, we headed home. I managed to eat a little pizza (ok, a lot of pizza), and have precisely 1 beer before passing out at the amazing hour of 9:30. I had promised Chadd we'd watch more X-Files, but instead, I slept for 12 hours. Bless his heart, he didn't wake me and instead let me sleep until I woke up at 10 the next morning. Talk about starting a rest day off the right way.
Of course, why would one really rest on a rest day? I spent the majority of yesterday getting an unintended workout: Ikea. There's nothing like walking what feels like miles through DIY furniture and modular living land then spending 3+ hours in heavy lifting mode. But, the condo is almost re-done. Pictures when it's done, I promise!
Friday, June 13, 2014
Collective Running Concerns, Part 2: Fear of Being Judged
The next installation of Running Fears is an important one to me...mostly because I just remembered how scary this fear can actually be as I was getting comfortable swimming with you semi-aquatic people out there. So, enjoy...
2) Are other runners are judging me? Will people laugh at me? I’m so slow, are the running articles/clothes/shoes/accessories/products even made for people like me?
No. No. Yes.
This was basically the resounding follow up fear to problem one. I have a whole lot of theories on this, but I think the best and most simple way to say it is that this fear comes out for all of us whenever we do something new. Remember when I was learning to swim laps? I seriously over-analyzed my plain black bathing suit like it held the secret to life.
We’re afraid to be judged while we’re learning. It’s my opinion that a lot of runners are Type A personalities because we like to be in charge and in control…but we’re also intensely afraid of criticism. I’m a very outgoing person, but if you put me in a room with a new task or skill to learn, I’m a shrinking violet until I can “own” being a newbie (talk about managing expectations). Running is an easy activity to pick up because it requires a pair of shoes (and depending on who you are, those are optional). And body glide. Trust me on the body glide.
It’s easy to judge yourself when you see other people out on the road. When I started running, I taught myself. I mean, clearly I knew HOW to run, but I didn’t know pacing, or breathing, or form, or any of those Runner Insider Club secrets. I watched svelte, even-breathed people sail by me while I chugged, red-faced and panting down the road. It’s easy to belittle yourself when it comes to a task without a set goal. You can win a tennis match, but you’ll always be in pursuit of a faster mile/better form/new PR. It’s the beauty and the terror of running. There is no finish line.
I don’t know a single seasoned runner who has ever looked at a new runner with disdain. I usually can’t tell (unless your nipples are bleeding through your shirt – dead giveaway because you’ll only make that mistake once). If I do see someone chugging along, looking pained and out of breath, I mentally cheer them on.
Generally speaking, people aren’t going to laugh at you. Runner’s laugh WITH each other. Case in point – I have a tendency to barf during Ragnar. Might have something to do with the temptation to each 3 sloppy joes and ice cream THEN run 8 miles. While I was throwing up for the millionth time behind a dumpster, I couldn’t help but laugh with my teammates.
Even that famous photo of the runner literally crapping themselves…sure, maybe non runners are laughing, but actual runners are going “oh shit…” [literally]. Like I said, we talk about poop a lot.
And yes. All the fun gadgets, clothes, and accessories for runners are made for all entry levels. May I strongly recommend The Stick? And Body Glide. A lot of Body Glide.
2) Are other runners are judging me? Will people laugh at me? I’m so slow, are the running articles/clothes/shoes/accessories/products even made for people like me?
No. No. Yes.
This was basically the resounding follow up fear to problem one. I have a whole lot of theories on this, but I think the best and most simple way to say it is that this fear comes out for all of us whenever we do something new. Remember when I was learning to swim laps? I seriously over-analyzed my plain black bathing suit like it held the secret to life.
We’re afraid to be judged while we’re learning. It’s my opinion that a lot of runners are Type A personalities because we like to be in charge and in control…but we’re also intensely afraid of criticism. I’m a very outgoing person, but if you put me in a room with a new task or skill to learn, I’m a shrinking violet until I can “own” being a newbie (talk about managing expectations). Running is an easy activity to pick up because it requires a pair of shoes (and depending on who you are, those are optional). And body glide. Trust me on the body glide.
“Anybody can be a runner. We were meant to move. We were meant to run.” – Bill Rodgers
It’s easy to judge yourself when you see other people out on the road. When I started running, I taught myself. I mean, clearly I knew HOW to run, but I didn’t know pacing, or breathing, or form, or any of those Runner Insider Club secrets. I watched svelte, even-breathed people sail by me while I chugged, red-faced and panting down the road. It’s easy to belittle yourself when it comes to a task without a set goal. You can win a tennis match, but you’ll always be in pursuit of a faster mile/better form/new PR. It’s the beauty and the terror of running. There is no finish line.
I don’t know a single seasoned runner who has ever looked at a new runner with disdain. I usually can’t tell (unless your nipples are bleeding through your shirt – dead giveaway because you’ll only make that mistake once). If I do see someone chugging along, looking pained and out of breath, I mentally cheer them on.
Generally speaking, people aren’t going to laugh at you. Runner’s laugh WITH each other. Case in point – I have a tendency to barf during Ragnar. Might have something to do with the temptation to each 3 sloppy joes and ice cream THEN run 8 miles. While I was throwing up for the millionth time behind a dumpster, I couldn’t help but laugh with my teammates.
Even that famous photo of the runner literally crapping themselves…sure, maybe non runners are laughing, but actual runners are going “oh shit…” [literally]. Like I said, we talk about poop a lot.
And yes. All the fun gadgets, clothes, and accessories for runners are made for all entry levels. May I strongly recommend The Stick? And Body Glide. A lot of Body Glide.
Thursday, June 12, 2014
Ragnar 101
I recently wrote an email to my Ragnar New York Team about Ragnar and with a bunch of people asking me more and more about it (and why I love it) I figured I'd post the letter here, modified for general Ragnar.
The Basics
Each Ragnar is a point-to-point race of roughly 200 miles. Teams can be comprised of either 6 runners (ultra) or 12 (regular). Most teams run as a regular team.
Van 1 will have runners 1-6 and Van 2 will have runners 7-12. Both vans will meet at the start line where Van 1 will check in. Different teams start at different times, based on their estimated pace. My team usually has an early start time so we can take our time and enjoy ourselves down the course. People who take this race seriously (few and far between) tend to have start times later in the day.
After runner 1 starts, Van 1 will drive to exchange 1 and wait for runner 1/drop off runner 2 and move along to exchange 2. Rinse and repeat through runner 6. While someone in your van is running, the van stops to support that runner, as long as it's allowed. Most legs allow for support - Ragnar will list the leg as "non-support" if vans cannot access the runner, or if it's unsafe for vans to pull over. Support means either stopping to give them water, food, gatorade, or just cheer and wave frantically while they run by. Ragnar even gives you nifty orange safety flags which make for excellent interpretive dancing.
While Van 1 is running, Van 2 drives from the start line to Major Exchange 6 where they will check in and wait for Van 1's runners to finish. Major Exchanges are the only places were both vans are allowed into the parking lot. These major exchanges are 6, 12, 18, 24, 30, and obviously the finish line.
Each van will be "running" 3 times - so everyone runs 3 legs. It's important to know, too, that if you are runner 4, you have to run legs 4, 16 and 28 (you can't pick and choose singular legs).
The Running
Ragnar is largely on paved roads, so you don't need to worry about very technical trail running. Occasionally, runners will be on gravel roads and very rarely on trails. In the five I've done, I have yet to see a trail that was so difficult that I'd suggest wearing anything but basic running clothes/shoes.
A note on difficulty: the Ragnar "difficult" descriptions are slightly misleading. They're done largely by distance. Look at the map for the elevation chart to get a better picture of how difficult the leg will actually be.
Running/walking/skipping/
If you are picky about what you wear while running, I'd suggest getting used to wearing a reflective vest, a tail light (red LED) and a headlamp (or carrying a flashlight). These items are required by Ragnar during night hours (which are usually around 7-7, pending time of the year). If you are not in safety gear while running, the team is given one "strike." Three strikes - you're asked to leave the course. If you are NOT running during night hours, you are still required to wear a reflective vest. Tired people driving huge vans in the middle of the night + non reflective person = bad. Tip on the headlamp: wear it over a hat. Petzel sells pretty good ones for about $20 and it's always nice to have your own headlamp unless you like sharing sweaty headbands.
The Not Running
But what in the world do I do while my van is NOT running? First of all, probably eating. You'll eat a lot, though I advise against 3 sloppy joes (apparently outside of the south, these are called steamers?) and ice cream at the same time (now would be the time for an emoticon that barfs). There will also be some hanging out, talking with other teams, taking pictures, and sleeping. Sometimes a major exchange will have showers so you can be clean for at least a couple minutes. Major exchanges tend to be at high schools, churches, YMCAs, or other community based locations. These places go out of their way to be hospitable and often times sell food as fundraisers. Interacting with the local community is such a great part of Ragnar that I promise you won't be bored while you're hanging out and waiting for the other van.
The Creative Stuff
Ragnar encourages letting your [creative] juices flow. Team names are usually hilarious (there was a team in California of Indian guys who called their team "Curry in a Hurry"), inappropriate (DC has the "Sofa Kings"), or both...for example: Flaccid Placid would be totally expected in New York. The more creative, the better. Teams usually make team shirts, come up with nicknames, decorate their vans, have costumes, etc.. Ragnar facilitates best name/best costume/etc. voting among the teams at the end of the race and it's always fun to be a crowd favorite.
Essentially: Ragnar is a crazy running party. What fun is a plain, white, 12-person van? (Don't answer that.) Decorating a van, even just with window paint, is super fun. (And it's easier to find your van at the major exchange - major bonus - there can literally be hundreds of vans at exchanges).
And now, you are ready to Ragnar.
The Blue Terror
As many of you know, I am terrified of my bike.
The blue terror has earned its name pretty well. I bought the bike from a nice guy and his wife on Craigslist. I know, I know, I heard the lectures about buying a bike from some place other than a shop, but y'all, there was just no way I was going to afford a half IM worthy bike from a store. Even used.
I stalked Craigslist for a couple days, asked around about a couple bikes, but nothing was just right. I'd already gone down to a bike shop with the help of Blair, and learned roughly what I needed.
The post came up, a 52cm women's road bike. Hardly used. Upgraded brakes. Turns out the guy selling it bought it for his wife, she took it out for the first time clipped in...and then promptly ate it (as everyone does when they go clipless). She took the hit so hard that she bent the right side of the handle bar. Shortly thereafter, she got pregnant. You can imagine how the conversation went regarding the bike. Original owner: 0, Blue Terror: 1.
So, I took it for a ride and, knowing precisely 0 about bikes, bought it.
Second owner: 0, Blue Terror: 2
The first time I clipped in, I actually did not fall. I will admit that it was a terrifying day of being about 2-3 minutes behind my team at all times, and every time I had to clip out, I had a mild panic attack and jumped off my bike. Yup. You read that right. Jumped off of it.
I didn't fall that ride. Instead, my legs gave out while I was getting off my bike and talking to my coach and THEN I ate it.
Mia: 0, Blue Terror: 3
The next time I went out with my team, we were near traffic. This was a HUGE mental block for me. I'm really careful to notice bikes, but what about other people out enjoying their Saturdays? Fat chance. We actually did fairly well until a cop pulled over part of our team to scold us for slowing instead of stopping at a stop sign with no other traffic. She had the nerve to tell us that we were the reason motorists hated cyclists...
Honey, have you worked in Dupont?
Regardless, I was catching up with my team and went to stop, but left too much weight on my clipped foot and just went right over. It does feel just like slow motion. I left bloody palm prints on my handle bars that morning.
Mia: 0, Blue Terror: 4
When I got back from my group ride, my coach made me practice clipping in and out over and over and over again. I had a total freak out. God bless my coach she pulled a total parent move on me. I know that tone of voice. She held my bike upright and made me practice in out in out in out. I was shaking and she said "Calm down. You can do this." And she's right...I could! Tentative victory!
Then I had to clip in and ride a little in the grass, unclip and get off and do it again. I fell the second time. Ouch, but less painful on grass versus pavement. Slightly more tentative victory!
Thus was the pattern for several weeks.
And then, one miraculous morning, I got up, got my bike on the car and drove to Haines Point. The gates were still closed, so after I wobbled off, clipped in, I had to jump a small curb (ACK) and make a quick wiggle around a post (AAAHHHHH) and go back down a curb (UGCK). This started out nicely enough
Mia - .5, Blue Terror: 4
Somewhere around my second lap, my legs were crapping out. Everyone else looked like they were sailing past me. Well, not looked like...they WERE. So, I stopped, put air in my tires*, and continued. No dice. 12 miles ish in an hour.
(* wait for it...wait for it...scroll down...)
Two weeks ago, I go out for my first big brick workout. I am SO excited. I go for my 10 mile run, come back, all excited about a 30 mile bike. My plan was to do two out and backs on the Capital Crescent. 7 miles out, kids were passing me on bmx bikes. No joke.
I stopped, almost threw my bike over the trees and texted Alicia:
"Chadd doesn't have his phone, so I'm telling you this. I'm on the Capital Crescent Path, I'm about 7 miles into 30 and I feel like total shit. If I don't text you by noon, please call me."To the credit of the amazing Alicia, she offered to come pick me up.
I made my first 15 mile loop, swearing, huffing, puffing, and all but ready to give up. I rolled up to Coach and told her that I was going abysmally slow. Even for someone who just ran 10 miles. I had this mental image of being the last swimmer out of the water at Patriots and then having the sag wagon pick me and the Blue Terror up at mile 15 on the bike.
She squeezed my back tire.
"*That's flat."
"Oh."
Mia - 0, Blue Terror: 5 (See below on my critical mistake on how to inflate your tires)
Tire pumped, legs still on fire from my accidental 15 mile slog, Coach sent me back out for 5 miles, to Haines Point and back. Huzzah! I'm flying! Garmin is reading 17-19 miles an hour. WOOHOOO.
Annnnnd that was the last time I got out on the bike due to heat, fear of traffic, or that one time when I ate it on the pavement a mile into my run on my brick workout and had to call it a day.
The Blue Terror and I did sit on the demon trainer from hell yesterday and managed to put a nice black mark on the carpet (redecorating, the triathlete way!) but for now, we have a tentative agreement. If we stay off the demon trainer and keep air in the tires, we'll both be a lot happier.
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Me and the Blue Terror
(:12 make sure you unscrew the valves!)
Monday, June 9, 2014
Mia Cooks - Why?
I am not #fitfluential.
I won't ever apply. Not that I blog enough, though I certainly tweet enough. Regardless. Over the past few months, some of us have noticed that the "fit crowd" (my term to make sure I don't help their SEO), have been endorsing some not so "fit" options.
Thus was born #Fatfluential. I have no idea who is behind it, but I want to be their best friend forever (seriously, I love you guys). It started as a light-hearted, spoof account. It was the "Mean Girls" movie in the Twitterverse; it showed the fit crowd as larger-than-life, mostly-ridiculous. And then, buoyed by their no-bull followers (myself included), #Fatfluential started taking on it's superficial cousin instead of just spoofing them, and so did their followers.
What is Fatfluential?
I won't ever apply. Not that I blog enough, though I certainly tweet enough. Regardless. Over the past few months, some of us have noticed that the "fit crowd" (my term to make sure I don't help their SEO), have been endorsing some not so "fit" options.
Thus was born #Fatfluential. I have no idea who is behind it, but I want to be their best friend forever (seriously, I love you guys). It started as a light-hearted, spoof account. It was the "Mean Girls" movie in the Twitterverse; it showed the fit crowd as larger-than-life, mostly-ridiculous. And then, buoyed by their no-bull followers (myself included), #Fatfluential started taking on it's superficial cousin instead of just spoofing them, and so did their followers.
What is Fatfluential?
Train hard, eat lots, laugh harder - we are athletes who eat - RTing the best of your #proof (this is a spoof of FitFluential)
Recently, our cousins got a little taste of some "food" and decided that it was blog worthy. I'm not without sin. I've eaten frozen stuff. I've indulged in pizza. I won't judge if you eat it. But I will judge if you dare tell me it's super healthy.
Because it's not.
Fatfluential responded with the following Tweets
And you know what was amazing? People started offering to teach others how to cook. For free.
All over the country.
Because I once relied on losing weight as being calories in/calories out, I feel that I can speak with some authority on this topic. You can lose weight eating processed food. But you know what happens? You're miserable and everything tastes vaguely...fake. And when you want something real, it all goes to hell. At what price convenience?
I started working with Christine (that link will take you to a limited time offer to work with her at a reduced rate). I learned that just because you love to cook does not mean you only have to cook unhealthy (but delicious) food. I also learned that healthy, home cooked food is...wait for it...amazing. I lost 12 pounds following this basic plan and it wasn't hard; in fact, it was easy.
And so I volunteered my kitchen to teach people how to cook.
I'm trying it out tonight through the hashtag #miacooks. I'll start at 8:30pm and [hopefully] upload a blog post with video, more pictures, and further directions.
Tonight, kids, we're making butternut squash soup. And you may get dragged along for the ride when I make homemade bolognese and mushroom caps. We'll see.
Mia Cooks - Bolognese Sauce
If you didn't get a chance to watch me live-tweet my cooking adventure tonight, you can easily catch up on my twitter handle.
Here's my promised blog post!
I intended to make butternut squash soup tonight. I have all the ingredients sitting around and I love having the soup for lunch at work or as a quick snack after a workout. But I love cooking for Chadd and he needs more than soup for dinner and frankly, after a 95% fruit and vegetable set-up for my meals today, I was DYING for some meat. I find that when I'm really craving something (no, french fries don't count), I usually need it.
I made bolognese sauce tonight. Chadd still eats a lot of grains but I'm on a reduced grain diet (diet being lifestyle, not DIET). When I make things that usually go with pasta, I substitute spaghetti squash for my dish. The first time I tried it, I liked it, but I didn't love it. After several incidents with it, I've grown to like it MORE than pasta. Who knew.
I'll show how to make spaghetti squash another day, but I had some leftovers laying around.
If you are just beginning to learn how to cook, the best advice I can give you about cooking is to have everything prepped beforehand. Chop, peel, thaw, and measure everything before you start. Pretend you're on a cooking show. It does mean more dishes, but it makes timing everything so much easier.
Want to see how to chop an onion? Here ya go:
1. MELT THE BUTTER. I melted 2 TBSP of butter over a medium heat (half of what was recommended) in a BIG skillet. I probably could have done with even less than that, but whatever. If you're making half this recipe, you don't need a HUGE skillet, but make sure it's deep so you can stir without spilling. If you want, go ahead and grab a big soup or pasta pot.
2. ADD THE VEGGIES. I threw all of the veggies that I'd chopped into a billion pieces into the butter and stirred around. When you're sauteeing veggies, just use a spatula to toss them around now and then so they don't burn or get soggy. Every 30 seconds is fine.
3. ADD THE GARLIC. After a couple minutes (maybe 3?) check the onions. If they are becoming translucent, it's time to add the garlic - make sure it's chopping up pretty finely. You can use the same technique I showed on the onion above for tiny pieces. Just two cloves will do. Stir around, then let sit for a minute until you start to smell the garlic. And trust me, you will.
4. ADD THE MEAT.
That's 1 pound of beef, 1 pound of pork sausage, 8 strips of chopped bacon (I cooked the bacon earlier last week and drained off the extra fat). I stirred this every few minutes to make sure nothing burned. I broke up the meat as much as possible until it was browned (this means there isn't red left in the meat. Pink is ok.)
A note on the meat here. I tend to cook the meat first and drain off the extra fat, but since this is a sauce, some of that fat is a key component for keeping the sauce thick and delicious. And frankly, we all get too scared about FATOMGFATFATFAT. Fat is good for you. Calm down.
6. EAT. Now it's time to EAT. When the simmering started, I put water on the stove in a medium sized saucepan and bring to a boil. Add pasta. Cook.
When I was just about to finish up the pasta and the sauce, I threw my spaghetti squash in the microwave for a minute or so.
Here's how it turned out:
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Looking back:
- I'd probably double the amount of carrots and celery in the sauce
- I'd mix the liquids and tomato paste before pouring into the sauce
Mia's Review:
I don't like a lot of meat in my foods anymore, but when I want it - I WANT it and this delivered (see: 3 types of meat). I'm glad I doubled the recipe because I feel like it will be a solid "go-to" for the next few days and also freeze well for future "oh crap I forgot to make dinner" meals. Put it on pasta, eat it straight, mix with veggies, add greens...the versatility is hard to beat.
Mia's Score: 90/100
Chadd's Review:
It had good flavor and was very satisfying and filling while avoiding the heaviness that characterizes many sauces of this kind.
I told him that was very formal and he said: "Fine. I liked it, would make it again, good flavor, light."
I disagree on the "light" description, but if he means light on grease and other heavier factors, then he's right. It eats clean to me.
Chadd's Score: 87/88 out of 100
I'll upload the videos tonight and I'll have another cook along (or possibly a lot of cook alongs) coming in the near future. After all, I did promise butternut squash soup.
Here's my promised blog post!
I intended to make butternut squash soup tonight. I have all the ingredients sitting around and I love having the soup for lunch at work or as a quick snack after a workout. But I love cooking for Chadd and he needs more than soup for dinner and frankly, after a 95% fruit and vegetable set-up for my meals today, I was DYING for some meat. I find that when I'm really craving something (no, french fries don't count), I usually need it.
I made bolognese sauce tonight. Chadd still eats a lot of grains but I'm on a reduced grain diet (diet being lifestyle, not DIET). When I make things that usually go with pasta, I substitute spaghetti squash for my dish. The first time I tried it, I liked it, but I didn't love it. After several incidents with it, I've grown to like it MORE than pasta. Who knew.
I'll show how to make spaghetti squash another day, but I had some leftovers laying around.
I decided to double the recipe and make some modifications from the recipe that was shown in Practical Paleo. I should note that I almost never make a recipe out of a cook book exactly as listed - but that doesn't mean you can't. I just get bored and "want to see what will happen" - most of the time this works out...some of the time, it does not. But tonight! It worked!
Ingredients:
1 pound pork sausage
1 pound ground beef
8 strips bacon (optional, but really good)
2 onions
2 carrots
2 stalks celery
2 cloves garlic
6 oz. tomato paste
1 c. coconut milk
1 c. white wine (optional, but highly recommended)
2 TBSP butter
Seasonings (sage, fennel, garlic powder, onion powder, parsley, oregano, salt and pepper)
If you are just beginning to learn how to cook, the best advice I can give you about cooking is to have everything prepped beforehand. Chop, peel, thaw, and measure everything before you start. Pretend you're on a cooking show. It does mean more dishes, but it makes timing everything so much easier.
Want to see how to chop an onion? Here ya go:
1. MELT THE BUTTER. I melted 2 TBSP of butter over a medium heat (half of what was recommended) in a BIG skillet. I probably could have done with even less than that, but whatever. If you're making half this recipe, you don't need a HUGE skillet, but make sure it's deep so you can stir without spilling. If you want, go ahead and grab a big soup or pasta pot.
2. ADD THE VEGGIES. I threw all of the veggies that I'd chopped into a billion pieces into the butter and stirred around. When you're sauteeing veggies, just use a spatula to toss them around now and then so they don't burn or get soggy. Every 30 seconds is fine.
2 small onions (I prefer yellow onions), 2 carrots, 2 stalks celery, diced
3. ADD THE GARLIC. After a couple minutes (maybe 3?) check the onions. If they are becoming translucent, it's time to add the garlic - make sure it's chopping up pretty finely. You can use the same technique I showed on the onion above for tiny pieces. Just two cloves will do. Stir around, then let sit for a minute until you start to smell the garlic. And trust me, you will.
4. ADD THE MEAT.
That's 1 pound of beef, 1 pound of pork sausage, 8 strips of chopped bacon (I cooked the bacon earlier last week and drained off the extra fat). I stirred this every few minutes to make sure nothing burned. I broke up the meat as much as possible until it was browned (this means there isn't red left in the meat. Pink is ok.)
A note on the meat here. I tend to cook the meat first and drain off the extra fat, but since this is a sauce, some of that fat is a key component for keeping the sauce thick and delicious. And frankly, we all get too scared about FATOMGFATFATFAT. Fat is good for you. Calm down.
Browned meat
4. STIR IN THE LIQUIDS. Once the meat was browned, I added the coconut milk, tomato paste, and wine. The wine is optional, but I find that it adds a depth of flavor. Don't worry, the alcohol cooks out!
Essentially, the tomato paste takes a while to incorporate - but I put it in the center, then use the back of my spoon to even it out. Instead of stirring around the pan (splashing happens a lot this way), I did more of an up and down stirring. Scoop some meat/veggies from the side of the pan and put into the middle, then push down with the spoon. Take your time. Another attractive option would have been to mix the coconut milk, paste, and wine ahead of time so the paste wasn't difficult to incorporate.
5. SEASON AND SIMMER. Once everything is incorporated, add seasonings and simmer.
I added salt, pepper, a smidgen of sage, oregano, parsley, some garlic powder and some onion powder, as well as some fennel. I highly recommend the fennel - that was a last minute addition. The recipe doesn't call for any seasonings other than salt and pepper, but I found it was a bit sweet for my liking.
That looks super gross, I'm sure, but it's awesome so far. Let it hang out on low-medium for 20 minutes or so. Stir every couple of minutes so it doesn't stick (I checked in ever 3-4 minutes). If it starts super bubbling (you know, BUBBLE BUBBLE SPLAT POP), turn it down.
After twenty minutes, the sauce should be thick without a ton of liquid. The alcohol will have cooked off by this time as well.
6. EAT. Now it's time to EAT. When the simmering started, I put water on the stove in a medium sized saucepan and bring to a boil. Add pasta. Cook.
When I was just about to finish up the pasta and the sauce, I threw my spaghetti squash in the microwave for a minute or so.
Here's how it turned out:
For Chadd - over pasta with some parmesan cheese
Over spaghetti squash!
Reheats well for lunch!
Looking back:
- I'd probably double the amount of carrots and celery in the sauce
- I'd mix the liquids and tomato paste before pouring into the sauce
Mia's Review:
I don't like a lot of meat in my foods anymore, but when I want it - I WANT it and this delivered (see: 3 types of meat). I'm glad I doubled the recipe because I feel like it will be a solid "go-to" for the next few days and also freeze well for future "oh crap I forgot to make dinner" meals. Put it on pasta, eat it straight, mix with veggies, add greens...the versatility is hard to beat.
Mia's Score: 90/100
Chadd's Review:
It had good flavor and was very satisfying and filling while avoiding the heaviness that characterizes many sauces of this kind.
I told him that was very formal and he said: "Fine. I liked it, would make it again, good flavor, light."
I disagree on the "light" description, but if he means light on grease and other heavier factors, then he's right. It eats clean to me.
Chadd's Score: 87/88 out of 100
I'll upload the videos tonight and I'll have another cook along (or possibly a lot of cook alongs) coming in the near future. After all, I did promise butternut squash soup.
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