Sprint 2 the Table

Appetites and Adventures

Travel Meals, Roasted Wins, + Jillian Michaels

By

Traveling to pretty locations is fabulous.

 

And then you come home…

Last week I was in Arizona at the Camel Back Inn with my mom.  You guys saw part of my travel meals Wednesday.  I made it – and I ate pretty well!  In fact, often I was more happy to be eating my food than the resort food!  That, the fact that I didn’t give in to the temptation of a tasty margarita in the desert sun… the overall sense of accomplishment… is carrying over today to make my Monday Marvelous.

Marvelous Monday

 

Breakfast was easy – oatmeal all doctored up with my delicious Growing Naturals protein and berries and cinnamon from the hotel.  I also asked for lots of lemon.

Best eaten with beautiful patio view!

Arizona breakfast

 

Some of my other meals are below: I took lots of fresh veggies, sweet potatoes, bison burgers, no-salt deli turkey, and baked chicken.  And my delicious greek yogurt dessert creations.

I was able to get plain salmon and brown rice from the hotel, which helped a lot.  I brought my own nutritional yeast, but remember you can always ask for seasonings – lemon, vinegar, red pepper flakes are my standard requests.

Travel meals

travel meals 2

Two favorites:  the cucumber-mint “mocktail” on the bottom right above was a fantastic refresher at the spa restaurant (See my mom in the background?  She was Instagramming her carrot-apple juice!).  My last meal (on the bottom right above) was on the airplane.  Sweet potato, turkey, and a fresh salad purchased at Wendy’s (surprisingly fresh and tasty!) in the airport before take off.

_______________________________________________________________________________________ 

Despite all the fun, it was nice to be home in my kitchen.  Saturday I got up and went to posing practice, followed by a killer leg day (seriously – SO SORE today).  After all my travels there was NO food at my house so I had a great time reloading at the farmer’s market.  Sea Bass must be in season because this was some of the best I’ve ever had.  Buttery, moist (sorry), and not at all fishy.

Served with sautéed shiitake mushrooms, spinach, eggplant, and edamame.

Sea Bass

 

I also roasted a kabocha squash with cocoa powder, cinnamon, and cayenne.  It sounds strange, but it is GOOD!

No real measurements… I just sprayed my squash with some coconut oil and tossed it together.  I roasted it at 350 until tender.

Kabocha Squash

 

Sunday was softball day.  We won the game… I slid into 2nd base at one point.  Maybe not the best decision 2 weeks before a competition because my knee got a little scraped up.

BUT I was safe.  And then I scored.

scraped up

 

That didn’t hurt nearly as bad as the split I did off 1st base to catch a ball.  Note to self: splits are not a good idea the day after heavy leg day.

I missed the second game because I had to shower off in order to meet a friend to see Jillian Michaels!!!  I still had to run my sprints, so I just ran them on the way to the show (about 2 miles away) instead of driving.  Haha.

_______________________________________________________________________________________ 

Jillian was good… but a lot of what she said I already knew.  Don’t eat crap.  If you want to lose weight, burn more calories than you eat.  It was refreshing to hear someone talk about the basics though.  No “special” diets.

The secret to being in shape is that there is NO SECRET!  Eat good, clean food.  Eat it in moderation.  Exercise.  Why can’t I get paid millions to tell people this?!

The best exercise

 

My favorite part was when she talked about exercise.  She called people out of their half-assed elliptical-while-reading-a-magazine workouts.

Raise your heart rate.  If it’s not high enough, move your ass faster.

Jillian Michaels in Atlanta

I also loved that she wore flip flops.

 

What really got me was what happened in the audience in front of us.  These two (obviously drunk) girls were there… which was funny at first that they were drunk at a fitness event.  It became un-funny when one of the girls PUKED.  I can’t even make this shit up.  

They were clearly old enough to know better.  They even looked pretty fit.  I was embarrassed for them.  Cheers to not being that girl.  Not that I ever puked in a nice theatre (or anywhere in public), but I have had my moments.  What I am grateful for – what is marvelous – is that I’ve gotten past that in my journey and am in a happy, healthy place.  one where I know I’ll wake up tomorrow without a headache and sore only from my workouts.

***

Before you think I didn’t rest at all, I did stay home Saturday night at watch Life of Pi.  It was ok… I liked Argo better.

Does anyone have a magic trick for healing a knee scrape quickly?

What is your favorite part about where you are right now in your journey?

 

Yes, I Got Through Security + WIAW

By

Traveling doesn’t have to be hard.

 

Step 1: Choose your companions wisely.

I’m 3 weeks out from my next competition.  And I’m in Arizona this week.  Trying to get in 7 lean meals a day is NOT an easy thing to do on the road.  As I’ve described (in greater detail) before, I simply bring my own.

Healthy food to go

 

My diet changes this week mean no fat, no sodium, and a more limited list of fruits and veggies (to avoid bloating).  I packed enough food to eat 6 meals per day, and I carried it ALL on.  No checked bags.  The unplanned meal is one I can get at the spa restaurant where we’re staying (I called ahead).

And yes, you can make it through security with a lot of unmarked powders. 😉

Traveling with supplements

________________________________________________________________________________________

We left after Meal 2 today, so 5 of my 7 WIAW meals were all eaten on the road.   It was actually fun!  This trip I rocked the desserts.  Hard core.

WIAWbutton

Check out my 7 low fast, low-sodium, protein-filled meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how more normal people are eating!

_______________________________________________________________________________________

Meal 1:

My morning cocktail (apple cider vinegar, water, Glutamine, and Fitmixer Aminos).  This is the one thing I haven’t figured out on the road since ACV is a liquid and that won’t fly.  I savored my last one for the week.

Then I rocked a workout in one of my favorite race t-shirts in honor of Boston.  I was a sweaty mess for breakfast, which was a cherry PB & Jeggs… on top of a corn tortilla.  Not gonna lie, it would have been better on an english muffin.

Race tee for Boston + PB & Jeggs

 

Meal 2:

My last meal at home.  This was straight up awesome – the best sea bass I’ve ever made.  I don’t think it was my preparation so much as it was the freshness of the fish.  I guess they’re in season?!

For my side I had a quick salad of cherry tomatoes, raw zucchini, basil, red pepper flakes, and rice vinegar.

Sea Bass with tomato zucchini basil salad

 

Meal 3:

Lunch on a plane.  I packed up my version of a chopped salad – chicken baked in Ethiopian spices,  cauliflower, celery, celery leaves, and cubed sweet potato.

Chopped salad

 

Meal 4:

Bison on a plane!  With cauliflower and snow peas by the light of my laptop.

My mom was staring at me in disbelief.  She even said “I can’t believe you were the kid who wouldn’t eat anything but bologna every day.”  My, how times have changed… and she was jealous because all she’d had time for that day was a shake and a bar.  Bwhahaha!

Bison on a plane

 

Meal 5:

We were both famished when we reached the hotel.  Our room wasn’t ready, so we enjoyed dinner on the patio looking out at the mountains.

Arizona

 

I ordered a simple salad (that dressing wasn’t used) and then added my own no-salt turkey and a side of sweet potato.  I wanted to leave the ‘tater on the foil… I thought it was funny… but Mom got embarrassed and told me to put it on the plate.  LOL!

Bring your own protein and sweet potato to restaurants!

 

Meal 6:

We went for a long walk and checked out the spa (where I’ll be all day – OMG their gym is NICE).  On the way back we swung by one of the restaurants at the property where I obtained a plate and silverware.  Eating out of a baggie isn’t the end of the world, but if you can have a real plate… well, that’s just better.

Mexican baked chicken with cauliflower and snow peas.  I had cauliflower to use, can you tell? 😉

Baked chicken

 

Meal 7:

This is part of my dessert creation success.  I took individual containers of non-fat Greek yogurt and mixed them with oats, a fruit, and various flavors.  Then I cover them in foil and place them in the freezer.  This way, when I pack them, they also act as an ice pack for my other food.

Fro-yo to go

 

Tonight’s selection was mashed blackberries, cinnamon, stevia, and cocoa powder.

Just as good as the creations I make at home, my friends!

Cocoa-Blackberry Healthy Fro-yo

***

Sitting on that patio at dinner in that dessert spa atmosphere I wanted a margarita so bad.  I texted my trainer to beg.  He said no and that I would appreciate it on competition day.  He’s right… but damn.

Did you #workitout for Boston yesterday?

Have you ever whipped out your own food at a restaurant?  I’m shameless.

 

Mango-Coconut TVP Oatmeal + WIAW

By

Can there be too much of a good thing?

I’m not sure I could tire of dark chocolate.

How about Nutella?  Can you imagine having 5.5 tons of it?  Thieves in Bad Hersfeld, Germany have made away with a trailer loaded up with just that much of the hazelnut-chocolate-y crack spread.  According to this report, that’s about $20,700 of Nutella.

nutella stolen

Seriously.  What would you do with all that nutella?  What are they going to do with it?!  More importantly… will this cause a shortage? 😉

___________________________________________________________________________________

On to healthier, less-alaming things.  It’s WIAW time!  This is probably the last day of normal (for me) eats pre-competition.  Cheat days are gone and I’m back to being super-strict.  How do people do this for 16+ weeks?!

WIAWbutton

Check out my 7 low-sodium, protein-filled meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how more normal people are eating!

__________________________________________________________________________________

Meal 1:

This morning I woke up SORE.  After getting my workout mojo back, I’ve been hitting the gym hard.  After my morning cocktail (apple cider vinegar, water, Glutamine, and Fitmixer Aminos) I talked myself  into an include treadmill walk.  I promised myself I’d only go for 20 mins to work out the soreness.  Well, once I got started I realized I was feeling MUCH better and did 40 mins!

That’s not to say that I didn’t spend the entire walk thinking about breakfast.  I was dreaming up something tropical and full of flavor.  Mango-Coconut TVP Oats.  I added coconut and butter extracts, then imagined I was on an island.

Mango-Coconut TVP Oatmeal

I can’t remember who suggested it, but adding a little baking powder to the original recipe made these nearly double in size.  I’m a volume eater, so I was in heaven.  Recipe at the bottom.

Meal 2:

This was so awkwardly timed.  I had posing practice so I didn’t wan to do that on a full tummy, but I was doing a leg day after which I refuse to do on an empty tummy.  So I scarfed this down between the two.  I’d recommend a little more time for digestion before 4 sets of 25 ass-to-the-grass barbell squats.

Shredded chicken with raspberries and pepitas.  And black pepper.  It’s good.  Really.

Chicken and raspberry salad

Meal 3:

I’ve seen Sarena do this for so long, I finally had to try it.  Cinnamon-roasted kabocha squash topped with vanilla protein powder “sauce.”  OF course, I had to #strangebutgood-ify mine up by making the protein green.  I blended it with spinach and maple extract.

You can’t taste the spinach… I don’t think my trainer believed me.  Whatever.  It was just the thing to take for a quick protein + carb shot after a killer leg day.

Kabocha squash and green protein sauce

Meal 4:

Is it weird to crave chicken?  I did.  Shredded chicken with green onion and diced cucumber.  I tossed it in a quick nutritional yeast dressing (nooch + apple cider vinegar + cumin + red pepper flakes).

Chicken + Cucumber Salad with nutritional yeast dressing

Meal 5:

I have “tested” this dish more than any recipe I’ve posted on this blog.  I think I finally got it right tonight!!!  And I took pics.  Recipe will come verrrry soon (read: as soon as I can motivate to edit said pics).

It’s an Indian curry.  I shared it with a friend, who gave it her stamp of approval. 🙂

Indian Curry

Meal 6:

I missed my salmon today!  Normally I like it with fruit for meal 2, but I definitely couldn’t do seafood right before squats (trust me – that is less-than-pleasent if it burps back up… TMI?).  Anyway, I decided to have evening salmon.

Sautéed portabello mushroom, red pepper, nutritional yeast, and salmon (pre-cooked during the Sunday food-prep with lemon and dill).

Salmon with mushrooms and red pepper

Meal 7:

I was conflicted tonight.  I needed more carbs, so it was a good night to try the baked chocolate chip Quest bar I’ve been seeing everywhere.  But I also wanted cottage cheese.  So I went half and half.  Turns out that was brilliant because I still have the other half of that bar to eat – it was AMAZING!

My cottage cheese was mixed with cocoa powder, vanilla, a little stevia, and cinnamon.  Topped with strawberries.

Cocoa cottage cheese and baked Quest bar

_________________________________________________________________________________

Mango-Coconut TVP Oatmeal

Mango-Coconut TVP Oatmeal

  • 1/3 C Textured Vegetable Protein (TVP)
  • 3/4 C water
  • 1/2 tsp cinnamon
  • 1/4 tsp coconut extract
  • 1/4 tsp butter extract
  • Stevia (or other sweetener), to taste
  • 1/4 C egg whites
  • 1/8 tsp no-sodium baking powder
  • 1/2 mango
  • Unsweetened coconut, toasted

Add TVP, water, cinnamon, extracts, and stevia to a small pot.  Stir, and bring to a boil over med-high heat.  Cook about 5-6 mins, or until liquid is mostly absorbed.

Reduce heat to medium.  Pour in egg whites and baking powder.  Allow to cook for 2-3 more mins, stirring frequently so that the egg doesn’t form chunks.  The mixture will become voluminous.

Scoop into bowl and add mango and toasted coconut (I toasted mine in a pan with a bit of coconut oil).

Note: For a vegan option, add a flax egg or simply leave the egg out.

***

Diet changes come tomorrow.  No more cheat days.  Reality has set in… I will be walking across a stage in stripper heels and a bikini in a month.  Ack!

What would you like to have 5.5 TONS of?

What have you learned not to eat before a workout?

Work It Out: Limited Legs

By

Today is leg day.

Let’s pretend I don’t dread this day each week.

Misery loves company, so today’s Work It Out is a leg day too.  You’re welcome.

sprint2table-workitout-BLUE

 

This is actually kind of a fun routine.  I call it limited because you only need 2 machines, and it’s a good one to do if you’re suffering from foot/ankle problems (I do these when my plantar fasciitis acts up).  You CAN have a challenging leg workout without ever touching your feet to the floor.

Another reason I like it is that is incorporates many of the previous techniques I’ve written about to shake up your routine.  Click the title of each for the post with a full description/benefits of the technique.

_________________________________________________________________________________

The only equipment you need to do these is a leg extension machine and a leg curl machine.

Do 3 sets of each move, 10 reps per set (unless otherwise indicated).  When you select your starting weight, remember that most of these are using techniques that make the move more challenging.  If you can, increase your weight with each set

Leg Extensions

Leg Extensions seated

1. Traditional Leg Extensions (regular reps)

2. 24s (8 reps from bottom to half way point, 8 starting half way to full extension, and 8 full)

3. Fulls and Partials (10 full, followed by 10 partial reps – 1st and 3rd sets bottom half, 2nd and 4th top half)

4. Drop Sets (10 reps with a medium heavy weight, 10 with 10 lbs less, then 10 more with 10 lbs less = 1 set)

Lying Leg Curls

lying leg curls

1. Traditional Lying Leg Curls (regular reps)

2. Super 8’s (8 reps + hold for 8 count, 3 times = 1 set)

3. 1 1/2’s (1 full + 1 half = 1 rep, 1st and 3rd set halfs on the bottom half, 2nd and 4th on the top)

4. Super Slow (6 count going up, 6 count going down)

Caution: It is easy to “over train” with these modifications.  They challenge your muscles to work much harder than usual, so these moves are not recommended as a long-term regimen.

***

You guys cracked me up with the gym confessions/pet peeves last week.  I’m going to be doing more posts like that!

What’s you most-hated leg move?  Hack squats.

So we end on a positive… what’s your favorite leg move?  Heavy squats!

Work It Out: From Running to Lifting

By

Competing is not for the faint of heart.

 

Or for those who dislike asparagus.

Body building requires a lot of hard work and discipline.  I love the weights – that part doesn’t seem like work to me (most days).

The diet… well, those few weeks leading up to a competition get a little rough.  You probably didn’t want to be near me the last week because I was a total bitch tired of chicken and asparagus.

sprint2table-workitout-BLUE

 

This post isn’t about asparagus.  Today’s Work It Out is a guest post from a friend and fellow comptitior.  Jennifer trains at my gym, House of Payne.

We competed together in the NPC Jen Hendershott Big Shott Bodybuilding Classic last year (Jenn in Physique and myself in Figure).  She was such a great friend – calming my beginner nerves and raising a margarita toast to out successes post-competion.

Team Payne

Jennifer, Christina, Steve (our trainer), Devy, and Me

 

Jenn is a big inspiration.  Like me, she’s a former runner.  The muscle she’s gained in the ~7 months I’ve known her is absolutely incredible.

Below is the story of her transformation.  I hope it inspires you – even if you aren’t interested in competing, it’s a great reminder that we can do anything we want to, if we want to badly enough.

________________________________________________________________________________________

Close to 2 Decades of Fitness

The year is 1994 and I sign up for my first jogging class at Gainesville State College.  Little did I know at the time what my fitness future would hold.  I had an amazing coach who shared his passion of fitness with me.  He gradually took us, beginners, and taught us how to build up stamina and endurance in running.  Through the class, I developed a liking to running.  I’ll never forget how I felt when I completed running 2 miles without stopping.  My coach told me if you can run 2 miles, then you can run 6 miles.  Well, I kept on running.  I even thought I was “Forrest.”  Forrest Gump, that is.

I ran all the way through college, 3 pregnancies, and into mid 30’s.  Then all of a sudden, I realized my body had massively changed.  I was fat.  I was flabby in a lot of areas.  I couldn’t eat the junk that I ate in my 20’s and look good.  I felt as if my muscle tissue was a lot less than it was in the  previous years.

Be Brave, Take Risks

 

I took a huge leap and decided to change my eating and my training.  I always loved the way girls looked in Muscle & Fitness Magazine.  I wanted that look.  I wanted biceps and a 6-pack.  So I started weight training at home.  I started out with a beginner set of barbells and a pull-up bar.

I trained 1 year at home and starting transforming my body gradually.  I mainly did strength training 4 days a week and 2 days of cardio.  But I wanted to do more and continue to transform my body.  So I hired a personal trainer.  Also at that 1 year mark, my pursuits became a little different.  At first, I just wanted to get fit and lose some weight.  Gradually as I transformed my body and learned more about weight training and its results, I decided to enter a figure contest.

Jenn Wade before and after

 

So I entered my first figure competition.  I will be real honest, my first time out I was not even close to the top 5.  However,  that first competition set me on fire to compete.  This was the best thing to happen.  I went into that competition thinking that I was going to win.  Oh Yes!  However, I left that competition and decided I was going to put in the time and build some serious muscle.  I was going to be a competitive figure athlete.

For the next 3 years, I studied and researched training methods.  I also hired a nutritionist/coach who monitors all of my food and helps develop my training splits.  He has developed a plan to help me build lean muscle mass in the off-season and he knows how to turn me into a lean competitor for the stage.

I have competed in 4 figure competitions since 2010.  However, in November of 2012, I stepped on stage as a physique competitor and placed 3rd in the competition, which qualified me for the national stage.

Jenn Wade

 

Physique is a new division in the body building world.  This division is for women that have a little more muscle than figure.  The Physique division also requires a routine that enables you to present your physique and display your muscles in a way that figure girls don’t get to do.  I absolutely adore it.  I love being on stage and the center of attention.  I especially love showing off my hard work that I have done in the gym and through my nutrition.

As I write this, I am in prep for Team Universe in July 2013.  This is my first national show.  I am giving my 110% to this competition.  I still have the same fire in my soul as I did with my first competition.  I love the structure, workouts, and the discipline required for competing.  Every time I do a  show I feel as if I learn something new about myself.  I have also learned in order for you to succeed, you must step out of your comfort zone and push a little bit harder.

Train Hard and You will be Amazed at Your Results!

XOXO

***

Follow Jennifer’s journey on Facebook and Instagram, and be sure to check out her blog!

Did anyone try last week’s Super Slow technique?

Would/have you ever considered competing?

 

A Death Race and a Birthday

By

Oops, I did it again…

 

You can thank me later for getting that classic song stuck in your head.

Tuesday was leg day.  Two days later, walking is a difficult task.  25 barbell squats, 4 sets, increasing weight.  Weighted lunges.  25 hack squats, 4 reps, increasing weight  (I HATE hacks!).  And that was just the first 3 exercises.  Oy.

 

The good news is that my trainer told me he sees huge gains in the last month and my legs are getting bigger!

And my BUTT!!!  Woot!

 

But my pain today doesn’t come close to how Kat must have felt after her Ultramarathon “Death” Race.  Only a crazy person celebrates a birthday like this.  😉

Read on for Kat’s fabulous story…

________________________________________________________________________________________

On March 16, 2013, I ran my second Ultramarathon.  It was definitely the biggest physical challenge I have ever undertaken, and I savored almost every minute of it.

Georgia Death Race

Note the caption – SO TRUE!!!!

 

I woke up at 2:15am and began my journey.  I hadn’t slept much the few nights before it, and only about 2-4 hours the night before the race.

I was so nervous I couldn’t sleep!! (Editor’s note: I would have barfed from the nerves.)

Geared up and Ready to Go!!

Geared up and Ready to Go!!

 

I stayed at Hiker Hostel on Friday night with my friend Ann.  She braved 5:00pm Atlanta traffic headed north to get me up there (you Atlanta folk know that THAT is a sign of true love).

We left the hostel at 2:45 in the morning to head to the start where I checked in, got my map, met some runners, and began my journey.

Me and My Map

Saying Goodbye to Ann

Saying Goodbye to Ann

 

At 3:55 the race director, Sean, gave a funny speech that began, “It was the best of times, it was the worst of times…” and you know the rest.

It made all of the runners giggle nervously as we began our journey on the Georgia section of the Appalachian Trail.  We started at Vogel State Park.

I ran with several of these people many steps of the way.

I ran with several of these people many steps of the way.

 

Before the 3rd Mile, I was feeling absolutely fantastic.  I was skipping along on the rails, “dancing forward” with a smile on my face.  Sometime right around then, I fell HARD, heard my ankle pop, screamed a little.  Then, with a little encouragement from a few friendly trail folk, I was up and on my way, hiking with the best of them.  Oh yeah, HIKING.

People, this was NOT a running race for the most part.  This was a hiking race.  It was elevation, elevation, elevation.  We climbed about 17 peaks on the Appalachian Trail.  I was at Duncan Ridge for Sunrise, after already climbing over 2,300 feet.

Sunrise on Duncan Ridge

Sunrise on Duncan Ridge

 

I had so much fun in the early parts of the race, making friends, laughing about slipping in mud, and hiking up, up, up.  We were all frustrated with the hills, in awe of the views, and even more in awe of our strength as we climbed. (Editor’s note: I am in awe fo YOU!)

I continued to have fun, and I met a guy named Kip, a fire fighter who loves to help people.  He was strong, loyal, and kind.  He offered to wrap my ankle at the next rest stop.  That was before I tripped on a down-hill around mile 16 or so, heading face-forward into the leaves, busting my knee.  I finally got up, cursing the leaf-covered ground, then tripped hard and sprained my ankle even worse around mile 19.

The face says it all…carnage and getting wrapped.

The face says it all…carnage and getting wrapped.

 

I eventually made it to mile 21, convinced I wouldn’t be able to go on.  When I got there, I saw the race director, and I became determined to finish.  He made this course ridiculously hard for a reason, and I wanted to finish.  Another runner wrapped my ankle, and I pressed on.  Things got slower after that.

My stick friend

My stick friend

 

At mile 25, I decided it couldn’t get much worse, so I kept going.  At mile 28, I got my ankle re-wrapped and pressed on for the most frustrating part of the run.  I found a stick that became my friend as I hiked and hiked and hiked uphill.

I cried, I was frustrated, and I pressed on.  I wailed, and I cried when I when saw the clearing that meant the climbing was over.  (Editor’s note: I really don’t have anything to say… you are fierce.)

Swinging Bridge

Swinging Bridge

The clearing that made me cry

The clearing that made me cry

 

Eventually I got to mile 44-ish… Winding Stair Gap aid station.  I got a big hug from my friend Wilson, and I finally knew it was in my ankle’s best interest to stop.  I had hiked and run over 44 miles, climbed over 13,000 feet, for 14.5 hours on a sprained ankle.

I called the friend who was picking me up, and she brought me home, in pink fuzzy slippers, as my ankle swelled.  (It’s much better today – good thing I stopped when I did).  I feel like it was the most noble DNF (Did Not Finish) ever, and I really gave it my all.

About 2 hours after my race

About 2 hours after my race

 

The 14.5 hours really made me think – WHY am I out here?  WHY am I doing this?  What is this for?  And I think I know.

I think I know why I run, why I stay out in the woods for hours and hours trying to find myself.

Running Teaches

 

Not only does it teach me to keep moving forward, even when things are difficult or painful, but it lets you embrace the moments that suck because they help you to know just how strong you are, and just how strong you can be.  I think we all can feel down or defeated from time to time, some more than others.  When you find the thing that helps you move on, that works as your therapy and that helps you to believe you’re more than you thought you could be, that just might be your thing.

I think I realized through this race, that whether it’s running, creating art, raising kids, lifting weights, or whatever your thing might be, that you need to do what makes you feel strong and what makes you feel alive.  (Editor’s note: So well said – we are so much more than we first imagine.)

No better way to celebrate my 26th Birthday. (Editor’s note: Such a tender young age. 😉 )

________________________________________________________________________________________

Laura posted about my nighttime potluck gathering yesterday, which I believe brought about 25-30 people together, an eclectic group from all walks of life. 🙂  It was the best birthday I have had in a very long time, and I LOVE my birthday.

Just a few of my amazing friends

Just a few of my amazing friends

 

I also got to go to a birthday lunch with one of my dearest friends in Atlanta.

We went to the One Eared Stag. I had one of the weirdest and most delicious meals ever.  (Editor’s note: Whaaaat?!  I want to try this place so bad!)

Bday Lunch

In the picture:

  • White Anchovies
  • Olives
  • Fried Dates
  • Mint
  • Pine Nuts

 

Such a weird and delicious combo  (Editor’s note: Strange but good?).  I think the marriage of the nutty white anchovies with the sweetness of the dates made this dish really work.  Everything else sort of worked in for a flavor-explosion in my mouth.  I also had the carrot soup with fermented garlic and ginger.

All-in-all a great lunch, and I’m really looking forward to going back to try it again!

***

Funny side note: Kat texted me yesterday to ask if I was ok with her sending bloody pics to post.  I said bring it. 😉

What challenges make you feel more alive? Stronger? Better?

What strange but good combos have you had recently?  Don’t forget to link up tomorrow!

 

Work It Out: Super Slow

By

Going slowly is hard for me.

 

I may be the most impatient person alive.

In the past I’ve focused the Work It Out series on changing up how you perform the exercise.  All-new workouts are great, but that’s not your only option for continuing to make progress and ensuring you don’t plateau.

sprint2table-workitout-BLUE

 

You can get an incredible burn from moves you’ve been doing for months!  All you need to do is take one of your existing routines and apply a new approach.

Here are some of my favorite ways to shake up moves you’re probably already familiar with:

 

Today I have one more to add.  You can thank my trainer for reminding me of this little gym gem…

________________________________________________________________________________________

Super Slow Sets

Were you wondering where the patience part from the beginning of the post would come in?  I am one who prefers to go hard throughout a workout.  Slowing it down is sometimes more of a challenge for me than performing the actual slow set!

What are they?

Slow sets are all about control and contraction.  To perform these, you will want to use a lighter weight than normal.  You will be doing the same number of reps as you usually, do but your muscles are under strain for a much longer time due to a slower cadence.

You will be completing each rep using a 1-2-3 count.  Remember grade school when you counted 1 Mississippi, 2 Mississippi, 3 Mississippi?  Do that on the way up.

The idea is that going super slow allows more blood to flow to the targeted muscle.  It uses slow-twitch muscle fibers, which are normally missed during faster lifting (that hits fast-twitch muscle fibers).  This results in strength gains.

 

Where do I use Super Slow Reps?

Super Slow Sets can be applied to most exercises.  A good starting point for any of these is doing 3 sets of 8-10 reps.

Here are a few of my love-to-hate-them favorites.  Click the links below for a written explanation of each move.

 

Leg Press

Never, ever lock your knees while doing these!

leg press female

 

Standing Bicep Cable Curls

This also works well with dumbbell curls.

cable curls

 

Lat Pulldowns

Try these with both wide and close grips!

lat-pull-down

 

Assisted Pull Up Machine

If you can do these unassisted… I am truly impressed.  Please send video.

Assisted Pullup

 

Close Hand Push-Ups

To make these easier, spread your feet wider or simply go “girl” push-ups (on your knees).

close-hand-pushup

 

Warning: When you first start using super slow sets (or any new technique), don’t be surprised if you are more sore the day after.  This is a result of the neuromuscular adaptations in the body, which usually create the greatest degree of muscular soreness.

This is not something you want to apply to every workout you do.  These, like the others listed, are meant to be done for a short period of time to help boost you through a plateau.

***The Disclaimer: I’m not a certified professional anything.  Use common sense.  If it hurts, stop.  You will see results, but only if you are consistent, relentless, and patient. ***

***

I’m back down to 4 rather than 5 sets this week.  It’s like heaven.  I’ll never complain about 4 again!

Did anyone try last week’s Chest and Bicep workout?

Have you ever hit a plateau?  How did you get through it?

 

Quick Breakfast Bread Pudding + WIAW

By

Restaurants are banning food photography.

 

I’d leave if they told me I couldn’t take pics!

It seems like a weird thing to me.  I understand banning flash photography – that could be distracting to other diners – but a simple phone pic?  Instagram can HELP restaurants grow business.  If I post something tasty-looking and tag the restaurant, that’s free advertising for them!

I do think that if your dining companions are annoyed by your pics and having to wait to eat while you document everyone’s meal you should refrain.  Luckily, my friends are usually reminding me to take pics! 🙂

I would have hated to miss this pic from an underground dinner last Sunday… recap coming soon!

 

A restaurant group in Spain gets it.  According to this article, the group is actually hosting classes to teach patrons to take better iPhone pics.

The theory is that good pics make their food look better.  If they can get customers to post more delicious-looking pics, it only helps them.  Duh.

________________________________________________________________________________________

We all know I can’t help but take pics of my meals.  It’s why I love WIAW.  This month Jenn is going green!

WIAW GOES GREEN

Check out my 7 veggie-laced, protein-filled meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how everyone else is green-ing up their food this month!

________________________________________________________________________________________

Meal 1:

Predictably, I began my day with a cocktail (apple cider vinegar, water, Glutamine, and Fitmixer Aminos).

I wanted something different this morning.  Something with bread and eggs.  A little sweet, a little savory.  Something that felt fancy, but prepared quickly – I woke up hungry!  So I just started putting stuff together.

Breakfast Bread Pudding

 

It may not look pretty (brown food is IMPOSSIBLE!), but the result was pretty good, if I may say so!  It was a bread pudding, done in the microwave.  I used a bit of stevia, lots of cinnamon, and crumbled bacon to hit the sweet-savory craving.  Full recipe at the bottom of this post.

On the side I had a broiled grapefruit, which is incredibly easy but has a juicy, decadent feel.

Breakfast Bread Pudding and Broiled Grapefruit

 

Meal 2:

Today I have a surprise.  For once I did NOT eat salmon.  During my Sunday food prep, I baked a bunch of chicken with various spices.  This piece was coated in a Mexican spice blend.  I cut it into strips to heat, then topped it with avocado and strawberries.  Love the sweet and spicy combo!  Strange but good?

Mexican chicken, avocado, and strawberries

 

Meal 3:

Lunch was a post-workout meal.  I wanted to be festive, so I made my protein Shamrock Shake… with a twist.  Since I’d just had avocado at Meal 2, I used sweet potato to cream up my smoothie instead.  I also added cinnamon… because I put it in everything. 😉

Shamrock Smoothie Bowl

This thing was SO massive that I had to eat it in two rounds.  It wouldn’t all fit in my largest bowl!  Topped with Special K Popcorn Chips.  I am so glad they are now gone. I couldn’t stop eating them!

 

Meal 4:

I completely forgot I  had a whole pound of salt-free deli turkey!  This made for a happy snacker, as I had no idea what I was going to make.  In a bowl I shredded up the turkey and tossed it with beets and broccoli slaw.  Then I poured a quick sauce over it.

The sauce was just nutritional yeast, no-salt mustard, smoked paprika, coconut vinegar, and pepper.  I didn’t bother to measure.

Turkey Salad

 

Meal 5:

If I told you I hadn’t been thinking about this meal all day long, I’d be lying.  A tempeh-stuffed baked artichoke.  I crumbled the tempeh and mixed it with marinara sauce, fresh rosemary, and minced garlic.

Topped with a runny egg.  It took longer to bake than I’d hoped.  I should have started earlier, because I didn’t eat dinner until 8:45p.  And it could have baked a bit longer.  Whatever.  It was still good.  

Tempeh-stuffed Baked Artichoke

Leave it to me to take a vegan dish and top it with egg. 😉

 

Meal 6:

I was forcing this down.  After my late dinner I didn’t want meal 6, so I kept it light with some turkey and celery slices.  Yawn.

Turkey and celery

 

Meal 7:

Dessert is always my favorite meal… yet I have the HARDEST time figuring out what I want to eat sometimes!  I finally settled on my 150 Calorie Chocolate Microwave Cake, made with my Growing Naturals chocolate protein powder (purchased from iHerb – use code USO924 for a discount) and using carob powder in place of the cocoa powder.

Microwave protein cake and strawberries

This was  topped with warmed strawberries.  I heated the berries in the micro, mashed them up, and added a little ginger.  Also a scoop of cottage cheese, cacao nibs, and cinnamon.

It’s a bit early for strawberries… but oh-so-good to have them back in my life.  Is it spring yet?!

_______________________________________________________________________________________

Breakfast Bread Pudding

Breakfast Bread Pudding

  • 1 Ezekial english muffin (or other bread)
  • 1/4 piece bacon, crumbled
  • 1/2 C egg whites
  • 1/4 C unsweetened almond milk (or other liquid)
  • 1 tsp chia seeds
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp vanilla extract
  • 1/4 tsp butter extract
  • 3-4 drops orange liquid stevia (or other sweetneer, to taste)
  • 1/8 tsp freshly grated nutmeg

 

Prepare a coffee mug (I coated mine with coconut oil).

Tear English muffin into bits and place in mug.  Crumble bacon over top.

In a small bowl, whisk or beat together egg whites, milk, chia seeds, spices, extracts, and sweetener until combined and a bit frothy.

Pour egg mixture over bread in mug, pressing down so bread is coated.

Microwave for 2:30-3 mins, until egg is cooked.

Enjoy!

***

The protein count for the day: 167.5g.  Rawr.

What are your thoughts on food picture-taking in restaurants?

Do you have a “dessert” every night?  What is your favorite?

 

Follow Me!

instagram_b facebook_b twitter_bpinterest_b
rss_a email_ayoutube_b googlep_b

Popular Posts

Home | About Me | Privacy Policy | Fitness | Recipes | Training & Nutrition

Affiliate Links: This site is monetized through the use of affiliate links. This means that if you were to make a purchase through one of these links, Sprint 2 the Table would receive a small percentage of the sale price. Thanks for your support!