Challenge

A quick update on training and nutrition today.

Day 4 of my Kettle Bell Challenge....This is work folks!

Training:
5:45 am:
250 Kettle bell Swings
100 1/2 Burpees with weighted ViPOR overhead

Nutrition:

7:00 am
3 duck eggs with kale, tomatoes, basil and some avocado in a scramble all cooked in coconut oil.
2 cups coffee black
1 ISAgenix multi Vit
1 ISAgenix digestive enzyme
ISAgenix B complex

12:45 pm
2 scoops ISAgenix Whey protein mixed with half water half coconut milk with 2 TBSP almond butter
2 cups herbal tea

4:00 pm
I was starving so I stopped and got some almonds at the store to get me through until after my daughter's gymnastics meet.

6:45 PM
Huge salad with a huge piece of salmon, sliced avocado, lots of walnuts, coconut oil, beets and fresh tomatoes.
2 cups herbal tea

This week I have been extremely hungry.  I can tell I am challenging myself when my body starts to crave more protein, salt and good fat...I tend to want more red meat and salty food.  Before I would crave CHO and put myself into a carb coma....this is a cycle that really can get ugly.  The more you give into the carb cravings the more frequently your body wants that "high" and burns grains/sugars for energy instead of burning fat as fuel.

Quick Training and Nutrtion updates

Training:
5:30 am:
100 Burpees
20 assisted pull ups
200 Kettle bell swings

My Kettle Bell challenge via Jim Beaumont is body making me sore:)  I have voluntarily agreed to take part in a five week 5,000 rep Kettle challenge....This is day 3!  I added the burpees and upper body strength work for myself.  I typically try to do burpees weekly for a short burst as fast as possible and I also try for pull ups (assisted with a band) weekly for strength.

Noon:
A2O Circuit Express Circuit class (mostly weights)

Nutrition:
6:45 am:
2 large duck eggs, kale, tomatoes, beets, onion, 1 organic turkey sausage link and almond cheese on top all cooked in coconut oil. I should have taken a picture it was so pretty and delicious! Everything but the sausage was from Katy Jo's garden and small farm here in Boise...love eating local organic fresh food!
1 ISA genix multi vitamin
1 ISA genix fish oil
1 ISA genix digestive enzyme

1 Americano from Starbucks, black

11:00 am:
 ISAgenix whey protein with almonds butter ice and water in the blender and a huge handful of macadamia nuts
ISA genix B complex

3:00 pm:
 Two cups of herbal tea

Dinner plans are yet to be determined but I am thinking about all those fresh local veggies my friend brought me and I will certainly have one HUGE salad topped with olive oil and nuts to keep me satisfied.  I have some ground turkey in the freezer and I may thaw that for some turkey burgers on the grill. I am also going to add some more root veggies (like my beets) for some additional CHO
 before my kettle bell swings in the morning!

For more info on A2O Fitness classes and training visit us on Facebook at :
http://www.facebook.com/#!/pages/A2O-Fitness/116465051721612

Daily log Part II

Day 2 of training with Jim Beaumont of Idaho Kettle Bell's 5 week 5,000 snatch or swing challenge:

Training:

5am:
-10 sprints at 11 MPH for 45 second intervals on treadmill.
-300 Kettle bell swings, sets of 25
OUCH!

Nutrition:
6:45 am:
2 TBSP almond butter
2 scoops vanilla ISAgenix whey protein powder with ice and water
2 cups coffee, black
ISAgenix Multi Vit
ISAgenix B complex

10:30 am:
a big handful of raw almonds and 2 small green apples

3:00 pm:
I was starving and had a packet of tuna with a few cherry tomatoes and raw kale (the veggies were from my friend's garden) I used the Kale as my "wrap":) Mmmmm!!!

8:00 pm:
Beef tenderloin (about 7 to 8 ounces leftover from last night) with a veggie packed salad, sprinkled with dried organic dark cherries, pine nuts, beets roasted in coconut oil and sprinkled with sea salt, balsamic vinegar, and about 2 cups herbal tea.

Magnesium supplement
Calcium Supplement
Cod liver oil Supplement

BED!

Training and nutrition, short update

Training Today:

5 am: 100 Kettle bell swings (as part of a challenge I am doing with my friend Jim Beaumont owner of Idaho Kettle bells)
9:30 am Light weights with friends at A2O Fitness
2:00 Light hike with my friend Tory...we talked and laughed and had lots to catch up on:)  a great way to spend some time with a friend and enjoy some sunshine and get a big dose of Vit D!

Nutrition:
5 am: Coffee, black
5:30 am: 2 eggs (whole), almond cheese, lots of shredded chicken(about 8 ounces I would estimate) and a big spoonful of organic salsa. I microwaved up at work after I prepared last night.

-Isagenix Ionic Supreme B complex
-Isagenix multi vitamin
-Isagenix Digestive enzyme

10:30 am: Coffee, black. Lots of macadamia nuts, almonds and pecans with sea salt and 2 pieces of organic beef jerky

3:45 pm:
-Isagenix Ionic Supreme
-2 scoops Isagenix Isa Pro whey protein with 2 TBSP cocoa powder and some stevia

For dinner we have some nice big beef tenderloin's marinading in the fridge that I am going to grill up with some tomatoes from the garden, green AND red onions and then serve with a big green salad dressed in olive oil and balsamic vinegar.  We have some cheese in the fridge that I am going to put on the steak as well. (yes its dairy!..once in a while I indulge in hard cheeses so long as it has no gluten in it).  I may even open a bottle of my favorite Malbec wine that my client gave me for our one year "anniversary". I feel a bit indulgent. Last week I didn't have much of a cheat meal and was pretty clean with everything I ate....

Giving thanks!

Yesterday we celebrated.  We celebrated our ability to gather as a group and support a fantastic charity..Camp Rainbow Gold.  A camp for children with cancer that gives them the opportunity to explore and discover their dreams.  A reminder to us all that our bodies are our temple's, we should honor them and treat them as such. Most of us are fortunate enough to have healthy strong bodies that can perform physical exertion, sweat, and move whenever and wherever we want them to ...this is a gift.  We often view movement (exercise) as something we have to do...in order to reach our ideal body weight or look good on vacation, but not often enough do we celebrate the ability that we can move and we GET to exercise for our HEALTH not just a dress size.

Last night my friends and clients of A2O Fitness helped give to a cause that helps children with a dreadful disease move and PLAY, explore and run, swim and climb...a true gift that they value and treasure, because they aren't sure if their bodies will always allow them to do such.  I thought this would serve as a good time to remind us all that we should celebrate our ability to exercise and move and everyday give thanks to our amazing healthy bodies that allow us to conquer our days head on with freedom of movement. Next time you think about the gym, the treadmill or the bike, give thanks that you CAN move, you GET to move and your body is STRONG.  Exercise should not be punishment but pleasure.

This morning I celebrated my health by sprinting and jumping rope, allowing my body to move and sweat...giving thanks to the strength I have and the ability to continually improve my health and fitness. I am grateful for it, I may from time time look in the mirror and wish for physical improvements as most of us do, but instead today I looked in the mirror, smiled and accepted every superficial flaw. Why? Because as flawed as I may feel my appearance is at times I can still run and play:)

Here are my friends and clients at the fundraiser last night where we ate, drank and PLAYED!

My nutrition and training:

5am:
10 sprint intervals on treadmill, 30 seconds each
10 weighted jump rope intervals, 1 minute each
25 assisted pull ups (using a resistance band) spread these out into sets of 5
25 shoulder push ups, spread these out into sets of 5

6:45 am
2 scoops Isagenix ISApro vanilla whey, almond butter, a little avocado and a handful of blueberries all in the blender with ice and some coconut milk
coffee, black (about 16 ounces)

12:00 pm
Leftover Salmon from My Fit Foods...they delivered to the studio yesterday (I would say about 6 ounces), huge green salad with olive oil and balsamic vinegar, avocado, macadamia and Brazil nuts and two cups of green tea with some lemon

For dinner I have a pork tenderloin in the fridge ready to broil with tomatoes from the garden, asparagus and red onion. I plan on grilling them all after I brush them with olive oil and sea salt and pepper on the grill.

For order info on ISAgenix contact me at fitlud@gmail.com

Training and Nutrition

If you follow my blog you probably will notice a theme...I like to cook and I generally cook and bake enough on Sundays for the week in preparation of busy days that generally begin at 4:30 am and don't end until my 6 year old decides to put her pretty little head on her pillow:)

Through my own evolution of fitness I have been down many different paths, the most important is setting a good example for my daughter.  I noticed my past behavior patterns and diligence with the food scale, constantly eating every three hours and endless boring hours of "cardio" on one of the numerous hamster wheels at the globo gyms and this did very little to help encourage my daughter and set a healthy balanced relationship with proper nutrition, an active lifestyle and overall health.  As some of you may know I was a Figure competitor at one time...which led me down the path to having a very symmetrical muscular body but also led to a very restricted lifestyle.  I encourage balance now through a different approach that has helped me relax and feel better, have more energy, feel satiated, relived of the guilt I once felt from not doing my "cardio" and countless other fitness faux pas...my new approach seems to be working for me and my clients, therefore I share.  I am not suggesting that all of the other trainers out there that prescribe endless hours of cardio and measured food portions are wrong...I WAS that trainer! What I am suggesting is to allow yourself the opportunity to explore something else...it may work and may lead to more freedom in your fitness, better health and a better body.  You never know until you try.  I attached a few pictures, one of me at one of my competitions a few years ago and one that is more recent.  I work out 1/8 of the amount I did then and do my "cardio" when I want to enjoy the sunshine on my bike or hike with my friends.  I work out for shorter more intense sessions and I enjoy my free time, I also have learned that the extra 3 lbs on the scale is just fine with me and not worth giving my time to the treadmill but instead to those I love.

If you would like to learn more about my "primal" approach please message me or email me...I am always willing to help if I can!  I am no expert and don't claim to be just sharing my experience with those who wish to listen! I included a day in the life of my nutrition focusing on when my body tells me to eat and how much satisfies me...it typically doesn't lie if we are willing to listen and not force feed it myths and misleading often confusing fitness industry jargon.  Eat when you are hungry and stop when you are full, try to eat whole foods free of artificial junk as much as you can then stop and enjoy it.

Upon waking at 4am:
Black Coffee

6:00 am
2 eggs hardboiled

12:00 pm
Can of tuna, asparagus and some salsa

2:30 pm
2 pluots, 10 cherry tomatoes and about 20 almonds (the fresh fruit and veggies were from my friend's garden that she brought by the studio)

6:00 pm
1 and a half organic chicken sausages with a HUGE salad made with kale, baby spinach, fresh basil, avocado, bell peppers, tomatoes, a bit of yam chunks, red onion and topped with balsamic vinegar olive oil and garlic. And a big cup of green tea.
2 cod liver oil supplements
1 ISA genix multi vitamin
1 ISA genix Digestive enzyme

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I did 50 burpees this morning at 5 am as fast as I could getting my heart rate as high as possible...then around 3pm rode my bike leisurely with a friend who I hadn't seen in quite a while and focused on our conversation not my calorie burn...which would have been my only focus back when I was on stage:)

The picture at the bottom of me and my friend Michelle was taken a few months back after adopting my new plan for quite some time...it was on vacation and the only pics I could find of me in a bikini or other similar attire...not quite stage ready but not THAT different and my my life is much less restricted...if you look close you will see that nice cold Margarita by my side:)
fitlud@gmail.com

Hindu and Bread?

Saturday was a blur...I did do double duty with my workouts and now today I am in FULL recovery mode.  A2O Fitness hosted Idaho Kettle bells in our second workshop series with Jim Beaumont.  He is quite an amazing trainer and athlete.  We went through an hour and a half of instruction and workouts focusing on two new exercises that I am not sure if I love or hate.  My legs are sore, my shoulders are sore, my abs are sore my back is sore and my feet are sore!  YES my feet!  We were taught the Turkish Get Up paired with Hindu squats.  I am a believer...I had no idea my entire body from head to toe was working so hard with one single exercise.  Jim shared a training challenge that incorporates the Turkish Get up and Kettlebell swings that he completes every year for 30 consecutive days.  I feel the need to experiment on myself and see what happens...the link to the challenge is below.  If you are interested let's support each other and do it this year as a team.  Let's challenge our fitness and push ourselves to new limits, try something new and change the way we think about fitness.  It doesn't have to be biceps curls and treadmills, running miles and miles and ab crunching ourselves into oblivion.  Let's find more, let's grow and learn together and in the process change the way we feel about our fitness and health! You all know how to reach me:)

http://idahokettlebells.com/blog/?p=521

My Paleo find this week comes from another A2O Fitness trainer Alissa Aldrich.  She and her husband are on week two of their new wheat free way of life and Alissa came about this recipe as a way to satisfy her husband's need for a tortilla or bread.  In my house the same issue arises!  I tried her recipe last night and it was a huge hit!

Again I round when cooking no real measurements here first because I don't like it and second I got rid of scales and measuring my food when I changed to the Paleo way...I was once quite obsessed with my food scale and measuring cups!

Ground flax about 3 to 4 TBSP
1 egg
pinch of sea salt
garlic powder about 1/4 tsp
onion powder about 1/4 tsp
1/4 tsp baking powder
pinch pepper
pinch paprika
coconut oil about 1 TBSP
water or spinach or carrot juice (beet would be good too) 1 TBSP

Combine in bowl.  Coat glass baking dish with coconut oil. Spread on dish and microwave for 2 to 3 minutes on high.  Let cool for 5 minutes then remove with a spatula and use as bread or a tortilla wrap..here is a picture of my dinner.  I spread homemade guacamole with shredded turkey and almond cheese!  YUM!  Everyone LOVED!