God bless you Spark!

I got 2.5 hrs of sleep last night…. I’m not usually one for insomnia but I could not fall back asleep last night.  I was miserable, stuffed up, and frustrated.  I FINALLY was going back to sleep, then my husband texted me at 4:30 telling me he was on his way home to sleep till he had to go back in to work at noon.  God bless Advocare’s Spark because I only slept 2.5 hrs last night and was still fully functional all day at work!!  I can honestly say there is no way I could have felt that good on coffee.  Spark is AMAZING! I didn’t feel sluggish or have that crash that you get when the coffee wears off. Here is my Advocare site in case you are interested in ordering.  http://www.advocare.com/140847484  If anyone has any questions about it, feel free to ask!

Lunch workout: There was only two of us working in the office this morning.  We were both unmotivated and tired of running.  We went back and forth debating what we should do, and decided to search for a spin class.  I used to spin twice a week during my lunch but they ended up canceling the class I was taking.  Lucky for us today we found a new one! So, we went….we were the only two in class. Apparently it was a brand new class and word hadn’t really gotten out yet. She was a great instructor, but we were dying 10 minutes in! With just two of us in class, there was no way we could slack off!!  It was painful, but we loved it.  We decided to make it our regular Wednesday lunch routine so we could break up the monotony of running. 

Afternoon Workout: I was fully prepared for my legs to give out from all the sprinting yesterday and spin class today.  They are a bit sore, but not as bad as I thought they would be. I guess I have to thank Advocare’s post recovery drink for that! I feel like it has made a difference especially with how hard I’ve been hitting it this week.  I worked out at the gym at work today because I really wanted to do the HSPUs(Hand Stand Push Up)and I don’t have a wall-ball at home.  Here’s my afternoon workout for today.

BBG:
4X5 Back Squats – work to a heavy, but not maximal set of 5 – rest 2:00 between (I did #175)

Conditioning:
50 Double-Unders
50 Wall Balls 20/14#
400m Run
40 HSPU

My time: 10:42.  

I really liked this workout. Double-unders, HSPUs and back squats are some of my favorite things!!!

Progress

I’m still sick, I woke up feeling like I got hit in the face with a truck.  I did 2 nasal rinses today and I’m still snotting all over the place….so hot I know 🙂 Today started out shaky like it did yesterday, but improved as the day went on.  Computer systems were still down in the morning but came back up in the afternoon, so I was able to catch up on all the information that needed to be entered in to the computer.

We did an office lunch time run again!  It’s nice to work in an office where we can go out and get healthy together! Today we did intervals to work on our speed.  We did a 1 mile warm-up run to the track, the intervals were supposed to be 10 cycles of 20 seconds of sprinting then 40 seconds of walk/jog…preferably jog.  I did the first 5 all out, but then I realized the coworker that we’re trying to get past her fitness test looked like she was starting to peter out.  We all rallied back and kept her motivated.  The whole time during warm up and the sprints she kept checking her watch and checking her pace because she didn’t want to force herself to get past her comfort zone.  I told her forget about pacing and only reaching a certain point! Just give it everything you’ve got!!!  You could tell the last few she wanted to give up, but we all stuck by her encouraging/pushing her and she FINISHED!!!! I think we all may have been more excited than she was. We let her walk it out while the rest of us did 5 more cycles, so we ended up doing 15 total.  Then we did a 1 mile cool down back to work.  In all we did 3.8 miles.

After work WOD: I LOVE Outlaw Crossfit’s programming!!  It’s simple, easy to follow  and it gets the job done.  I just feel so much stronger when I follow their programming. Below is my afternoon WOD(workout of the day)

photo

15 minutes to do: 5X1 Two Position Clean (hang & power position) + Jerk (My weight 125# see pic above!)  (I was getting tired of holding it above my head waiting for the camera timer!)

Conditioning:

3 rounds for total working time of:

Run 400m
20 Pullups

Rest 90 seconds

1st round- 2:302nd round-2:58, 3rd round-3:00 TOTAL TIME=12:18

I was a bit tired of running by the end of today…..

I made my first Advocare sale yesterday!! It was to my best friend but it still counts right?  I think I did a better job of promoting Advocare before I started selling it!  I feel like I’m pressuring people now.  I do believe in their products and hopefully that shows through with my fitness and dedication to it.  I think one of the hardest parts is the sticker shock when you first see your shopping cart on the website.  It’s a bit painful to look at.  Once I break it down to how much I’m actually spending per day it’s really not that bad.  For my breakfast, which is a meal replacement shake and spark it cost’s $4.46 per day. One grande caramel latte at Starbucks is $4.45, so that doesn’t even include the cost of something to eat too!  Plus the health benefits and calories are a way better option with an Advocare breakfast!!

Still feeling no bueno…and Mondays are never fun!

I woke up feeling crappy still this morning! I even slept sitting up so I wasn’t all clogged up when I woke up.  Work was a nightmare today because our computer systems were down! I have a gazilion sticky notes everywhere from all the information I have to update once they come back up! Also, mother nature decided to visit me today so I was feeling completely unmotivated and crabby!! My co-workers and I went out for a lunch time run and I was complaining like a baby before we started.  One of them actually said “wow, this is the first time I’ve ever heard you complain about working out!”  I pushed myself to do it and I actually felt better afterwards. As usual! But sometimes it’s just really hard to get that motivation to do it.  Today’s run we only ran 3 miles because we’re trying to get one of my coworkers motivated and help her pass her fitness test. Sometimes I feel like she has a mental block and she has a hard time pushing past it.  Physically I believe she is capable of doing so much more, but she has a really hard time believing in herself.  I’m wracking my brain trying to find a niche for her.  Mine is I’m highly competitive and I make goals that I want to achieve. I find that once I have a goal, like train for a 1/2 marathon, make a certain time on a WOD, or lift a certain amount I work much harder during my daily workouts.  So that was today’s lunch time workout.  I did a few sprint races to certain points in the run so we still got a good sweat on but still stayed with her, so I’m sorry there’s no accurate time for my run today.  I did workout after work today…again still feeling like crap so it was hard to motivate myself.  But here it is…

Monday’s workout:

BBG:

15 minutes to find a 1RM Snatch (Mine was 115#)

Conditioning:

“Diane”

21-15-9 of:

Deadlifts 155#
HSPU(again no wall space for handstand push ups so I did incline push ups)

Time was 4:58..I’m a bit of an idiot and accidentally loaded my bar with 175#…I was wondering why my first 21 were a bit heavier than expected!! I switched it out and did 155# for my 15-9.

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I feel like crap!

Oh my goodness, I feel a major cold coming on.  I’m not sure who to blame, my patients or my children!  I am totally not looking forward to going to work tomorrow!  Hopefully these cold symptoms will disappear overnight!  I can dream right?! It’s been a busy week.  My boy’s school had a teacher’s convention so they were off school for three days.  Lucky for them I booked all their dentist, doctor’s and optometry appointments in those few days to catch up on everything!  I also was in a bit of a fender bender earlier in the week.  That was awesome! My poor Honda Pilot is only two months old.  I was tried to be nice and understanding to the sweet little old lady that made the illegal turn and hit me and my kids, but inside I was pretty upset!  BUT I still did make the time to work out and get some good recipes in!  I’m sorry I’m pretty much the worst blogger ever and only get to the blog once or twice a week! I was hoping to do one daily just in case down the road there was somebody out there that wanted to follow my same workout programming, but so far I haven’t done the best job! I will try harder though!  Below is the recipe for some awesome tacos that I made.  I originally tried to make cauliflower tortillas for this recipe instead of the lettuce wrap, but I was obviously not doing something right.  2 heads of cauliflower and 1 hour later I only had 6 tortillas…don’t get me wrong they tasted fine, but the juice was just not worth the squeeze.  I ended up having my husband buy some corn tortillas on his way home from work. 😦 However, the cilantro lime salsa in this recipe is delicious!! I highly recommend it to use in other meals as well!

http://www.mountainmamacooks.com/2014/01/cilantro-lime-turkey-taco-lettuce-wraps/

I also made a pesto chicken spaghetti squash bake.  I almost lost it on my 6 yr old when he told me “Mommy, you know I don’t like this stuff”  before I even put his plate down.  He has never even tried it before…He likes chicken, he likes pesto, and has no idea was spaghetti squash is to even make that comment.  I ended up sounding like an old hag mom lecturing him about all the time I spend in the kitchen trying to make him and his brother healthy good tasting meals and blah blah blah…Wow I’m really starting to sound like my mother.  In the end, he ate it and LIKED it! Typical….

http://canadagirleatspaleo.com/2014/02/11/pesto-chicken-spaghetti-squash-bake-1-pan/

Tuesday I ran 4 miles with one of my docs.  We felt like we were going sooo fast, but it took us 39 minutes to finish those 4 miles. Maybe it was because we were talking the whole time…..oh well…at least we ran.  

Wednesday’s workout :

3X5 Pause Front Squats @ 100% of last week’s 8rm – (STRICT 3 second pause in the bottom at absolute bottom depth)(my weight #125)

Conditioning:

Run 800m
20 Hang Clean to Thrusters 95/65#
Run 400m
10 Hang Clean to Thrusters 115/85#
Run 800

I finished 13:58.

Thursday’s workout:

the planks were supposed to be handstands against the wall..but we don’t have any wall space in my garage…we clearly need to do some garage cleaning.

1:30 Plank with feet on 20″ box

5 rounds of-
15 Burpee Box-Overs 24/20″
15 KB Swings 24/16kg

1:30 Plank with feet on 20” box

I don’t quite remember but I think this took me about 15 min….

Saturday’s workout:

BBG:

15 minutes for 3×5 Power Clean & Push Jerk @ 80% of arm (I did #115)

Conditioning:

21-15-9 of:

C2B Pull-ups
Clean & Jerk 115/75

I finished in 9:58

Also, I have been including 3 rounds of 10 Good Mornings and 20 (20″) box step ups with the barbell on my back into my warm ups…trying to keep that booty up and get those hamstrings warmed up!

Embarrassing story…..  My neighbor who I have never actually spoken too came over to drop off some of our mail that got in her box.  I was laying on the ground half stretching/half daydreaming/half dying after my workout when she walked up.  I hopped up feeling like an idiot…said thank you…then realized Justin Bieber was BLARING through the Pandora station I had on.  I”m not sure if i imagined her weird look or if she actually gave one…but I was pretty embarrassed.  When I workout I seriously zone out.  I could really care less what song is on, all I care about is not hearing myself breath.  My husband can’t stand this because John Legend or something will come on and it won’t bother me a bit, he can’t workout unless it’s Avenged Sevenfold or something else fast and heavy.  Maybe if I cared a bit more I wouldn’t have been a 30 yr old mother of two caught daydreaming and listening to Justin Bieber….

Sidenote! My Advocare Post-Workout powder came in! Somebody had told me it was super yummy!! Well guess what?! It’s not!!!  I am an Advocare distributor but I will fully admit that it is not my favorite tasting product.  It’s not bad…I guess I just had high expectations since somebody pumped it up to me so much.  I mixed it with 1/2 water and 1/2 organic chocolate milk and that was pretty tasty…I can deal with that! I do feel like it has made a difference in my recovery.  I’m not nearly as sore as I usually am.  This week I’m going to try and hit the weights and running a bit harder and see how it feels!

Catching up!

I’m sorry it’s been awhile since my last post.  I’ve been busy busy busy!  I don’t know if you read some of my previous posts, but I had started to rearrange my family room furniture then realizing about halfway through that my cabinet/desk was way to heavy for me to move by myself.  This cabinet was the center of my move so all my couches were all just congregated in the middle of my family room till my husband came back. Well we moved the cabinet and rearranged the couches, now there is so much more room! I’m so glad we did it, it looks way more open and cleaner!  I also have been making some fantastic healthy meals!!  Even my oldest son who is pretty picky asked for a second helping of the Paleo Cashew, see recipe below. I made this Saturday morning and it was ready in the Crock pot by lunch time.  We were going to a birthday party later that day and I made sure I was nice and full so I wasn’t tempted to eat pizza and cake!! It worked!

Chicken.http://infertilitythouartaheartlessbitch.wordpress.com/2013/11/19/paleo-crockpot-cashew-chicken/

This evening I made fish taco bowls.  I’m not going to lie, I really really don’t like fish.  But I know that I need to eat more for my Omega Fatty Acids and fish is good for your overall blah blah blah. But I just can’t seem to enjoy fish, I only eat it because it’s good for me and my husband really likes it.  But luckily this recipe had so many other things going on I barely had to taste the fish 🙂  I also put some of the seasoning into the vegetables I sautéed.  My husband and i love spicy foods and lots of flavor.  Here is the fish taco recipe, I pinned it off of an Advocare 24 day challenge webpage!  There was a few others on there that I’m going to try later this week!

http://theliveinkitchen.com/2013/07/12/fish-taco-bowls-tasty-food-photography-giveaway/

Saturday I did not workout, but I figured rearranging large pieces of furniture, vacuuming and moping the floors was workout enough.  I somehow managed to fit in a few workouts yesterday and today.  Well, my husband MADE me workout yesterday because I was a little upset over something and he knows that working out is my destressor.  Yesterday’s workout:

BBG:

15 Minutes to Power Snatch. 4X5 – work to a 5RM, rest as needed between (#85)

Conditioning:

3 Rounds of:

4:00 AMRAP
8 elevated push ups (my feet were on top of a 20″ box)
12 Jumping Squats 45/35#
16 Burpees
1:00 Rest

*score is total rounds*  I did 6 rounds, those jumping squats with the barbell on your back is no joke!

Today’s workout:

BBG:
15 minutes to 5×1 Hang Snatch (just above knee) @ 80% of max(I did #100)

Conditioning:
10 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

I finished with 6 rounds and 18 double unders.  My strength is still not where I was a few months ago.  I’m working on getting it back though!

It’s Hump Day

Ever have those weeks where you swear it’s already Thursday…but it’s only Wednesday? Such a looong week! Maybe it’s because work has been a bit difficult lately and everyone is a bit in the dumps. I really had to push myself to workout today, I had zero motivation. I’m always glad after I worked out that I did it but sometimes it’s hard to get started. I ordered my Advocare post workout today. I’m excited to try it! I’m hoping it will help with some of my muscle soreness and recovery, especially on Day 3 of workouts. Below is my workout for today. I’m still not up to the strength that I was doing about a month and a half ago, but I’ll catch back up soon! I worked really hard to keep a consistent speed in all my rounds in my Tabata. I was able to hit my goal every round!!

BBG:

3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00— I did #125

Conditioning:

Tabata Intervals of (8 rounds – :20 work/:10 rest):

1) KB Swings 24/16kg— I did 11 reps each round

2) Air Squats–20 reps each round

3) Ab-Mat Situps–11 reps each round

(8 rounds of 1, then 2, then 3)

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Fuel your body

I don’t know how many times I’ve had the discussion with people that are frustrated because they are not losing weight.  Then you ask what they’re eating. Often times they think their diet is good because they are skipping meals(primarily breakfast)  They think that if they don’t eat breakfast or snack it’s ok to eat whatever they want when it comes to their lunch or dinner time because they didn’t “use” those calories earlier on in the day. WRONG!!! You need to fuel your body all throughout the day to keep your metabolism up.  You will rarely find me without snacks nearby.  I eat constantly throughout the day.  I just make smart choices with what I put in my body. Here is an example of what I normally eat in a day.

5:30 am:  I drink my Spark(cannot live without this) and take my Catalyst(supplements to build lean muscle) and Advocare Calcium Plus
ActoTherm SR, and Probiotic

6:45 am:Breakfast I drink an Advocare Meal Replacement shake.  You just add water they are so yummy you don’t need to add milk or anything else that would add calories. With my shake I take my Advocare Omega Fatty Acid Supplements

8:00 am: Banana or apple with 1 tablespoon of natural peanut butter(I kind of count this as part of my breakfast)

10:30 am: carrots with hummus if I’m hungry(which I usually am)

11:00 am: Spark with Advocare Calcium Plus, Catalyst, and BioTherm

11:30: Salad- use really green lettuce(iceberg has no nutritional content), with grilled chicken, 1 sliced hard boiled egg, grape tomatoes, cucumbers, little bit of goat cheese and 1 tablespoon of Balsamic Vinaigrette and my Advocare CorePlex and CardioQ

1:30 pm: cluster of grapes

3:00 pm: carrots and hummus

I usually workout right after work, so after my workouts I’ll eat a Quest Bar

6:30-7pm Dinner  tonight we had Chicken tossed in bread crumbs and italian seasoning, red pepper quinoa, and broccoli

8:30 or 9 mango

Those are all approximate times but see I eat ALL day long! But because I’m consistently eating small meals throughout the day my metabolism is still burning.  I find that if I’m not eating like this throughout the day I’ll go nuts and want to stuff all the food I can into my mouth because I’m so hungry!!Also, all my Advocare supplements come in convenient labeled vitamin packs so I don’t have to think about when I have to take what.

Today was a good workout day!  I ran 5:05 miles during my lunch break, it took me 46:41….by the way I do not like to run for long distances.  I prefer sprints but I push myself to do long distance running.  Then after work I went back to my trusty Outlaw programming.  I did not do their strength for the day because I did cleans yesterday for my strength with Invictus and that was what Outlaw had programmed for today as well. Also,my youngest son had t-ball so I was short on time, but here you go.

12 minutes to complete-

3 rounds of:

15 Shoulder to Overhead 65#
10 C2B Pull-ups
50 Double-Unders

This took me 7:33

With the remainder of the 12 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

I did 51 Lateral Jump Burpees!

Today was a good day, busy, but a good day 🙂 See you all tomorrow!

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Programming

Since I do not belong to a Crossfit gym I rely on other gyms programming that post it on their blogs. I was following Outlaw Crossfit’s programming which was fantastic, but thought I needed a change. I didn’t feel as well rounded as I should. and I needed more variety. I switched to Crossfit Invictus’ programming about 2 months ago. I do their Performance programming, I would love to do their Competition programming but I don’t have enough time to accomplish everything they have programmed daily. Invictus seems to be better for my conditioning but I’m weaker than I was before. Soooo I may be switching back to Outlaw…. Both are great programs but I do like how simple and straightforward Outlaw’s strength structure is. But for today I did Invictus’ WOD:

Workout of the Day
A.
Four sets of:
Clean x 1.1.1.1. (My weight was #135)
(rest 10 seconds between each single)
Rest 2-3 minutes
B.
Three sets for times of:
250 Meter Row (damper set on 9)
Wall Ball Shots x 20 reps
24 kg Kettlebell Swings x 20 reps
Rest 3 minutes

Set # 1-3:22
Set # 2-3:23
Set # 3- 4:06….little bit slower

It was a lung smoker. I thought it wasn’t going to be bad because of the rest periods, but I was wrong in that assumption!

Also side note, the links below are the recipes that I mentioned in yesterday’s blogs. They are delicious, I hope you make them and enjoy!

http://chocolatecoveredkatie.com/2012/04/11/big-fat-coconut-breakfast-cake-2/

http://smashedpeasandcarrots.com/no-bake-energy-bites-recipe/

Sunday night blues

This weekend went by too fast! Back to work tomorrow 😭. Today I did my best to make up for yesterday’s cheat! It was a bit hard because one of my friends had a baby shower today and the cake looked soo yummy! They even had the punch with the sherbet in it…but I refrained. After the baby shower it was a busy day getting ready for the week. My husband is starting his Advocare 24 day challenge tomorrow so I had to make sure there was plenty of healthy food in the house! I made energy bites and 2 pans of breakfast cake. I made extra for one of the doctors that I work with that is breast feeding. She has had to cut out all dairy from her diet because her son is allergic to dairy. I used dairy free dark chocolate chips in the energy bites, and used coconut milk in the. breakfast cake. Bot h if these things satisfy the sweet tooth but are still decently healthy.

I try to make my weekday lunches as easy as possible. I buy a big thing of organic spring mix salad, grape tomatoes, balsamic vinaigrette, rotisserie chicken(I shred it up, no skin!), eggs,(I boil and slice them), then another veggie(usually whatever is on sale), and I make a big salad every day with that. Surprisingly I never get tired of it. It also saved me money because I’m not eating out every day like I was and not tempted to make bad choices!

I had originally planned to do a Crossfit workout today but my dog seemed to be itching for a run. We ran 4 miles, and boy was she happy! I ran it in 36:01. Below is a picture of us post run. I meant to take one while running but I forgot!

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I cheated…..

I cheated for my very first time on a 24 day challenge.  I regret it a bit…I”m usually super strict when I’m doing a challenge and have good willpower. My husband just got home from a 2 week trip yesterday and we took the kids to the Duke vs Univ of Kansas football game….then we went to Zinburger.  If you have a Zinburger near you beware….it is delicious!!  I had a 1/2 a hamburger and my husband and I split a salted caramel milkshake….at least I had enough self control not to eat everything!! Small victory right?!  Luckily I did workout earlier today before we left for the game.  My husband worked out with me, which I love.  I love being with someone that enjoys the same things I do and we push each other.  It’s so much more motivating to workout with someone else.  I generally work out by myself because most of the time with our schedules we can’t work out together.  I”m pretty self motivated but once in a while it’s nice to suffer with someone else 🙂  Here’s the WOD we did today:

For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

My time was 15:34…not too shabby.  Tomorrow I think I will be hitting it a bit harder after some of the damage I did today :(.

Below is an article that one of my friends posted on Facebook.  It’s totally true about junk food being the much cheaper option than healthy foods.  Even though I try to shop smart and try to shop local as much as possible my grocery bill is crazy high!!  I can pay $3 a day for my kids to eat school lunches, but this year I’ve been choosing to pack their lunches.  I’ve been trying to get them into the habit of eating as healthy and organically as possible.  Thankfully I haven’t had any complaints so far!  Even thought it is time consuming and a little more expensive to make their lunches the way I’m happy that I’m instilling a healthy living lifestyle without the pressure of them ever “dieting”  This way it will be a way of life!  I still let them have regular chips or a piece of candy every once in a while, but now it is considered a treat!

http://authoritynutrition.com/12-graphs-that-show-why-people-get-fat/