Sprint 2 the Table

Appetites and Adventures

Work It Out: Fab Abs

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Just because I’m lying around on my back doesn’t mean YOU get to slack.

Seriously, can some one workout for me?

Today’s Work It Out is by one of the most bad-ass ladies I know – Shannon!  This woman is a corporate power house by day and a hard-core fitness instructor and general healthy living role model.  In short, my hero.

Check out her killer core workout (please do it for me!!!), and then her delicious-looking #strangebutgood salad!

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Fab Abs: Made in the Kitchen, Sculpted on the Mat

Hello, Sprint readers!  I love Laura’s blog as much as all of you, so I am pumped to bring a little Badass Fitness over here!

Laura’s figure competitions have got me thinking more seriously than ever about crossing that fitness feat off my bucket list, and I know her focus in training is often that six-pack she wants to show off to the judges.  She’s also a master of the eating necessary to compete.

So today’s post is all about making fabulous abs and powerful cores in the kitchen…and in the gym, Badass Fitness style!

Badass Fit

First, we work those bellies. Then we feed them – the HEALTHY way, with a Big-Ass Badass Lunch Bowl that veers into #StrangeButGood territory.

My bootcamps, core classes and personal workouts tend to be fast-paced and intense, making the most of every minute.  But hey, the good news is, they are done before you know it!  And the results rock.

This workout is an intense core routine, with ZERO traditional crunches, which are among the least effective ways to build true core strength and tone.  All you need is a mat, a timer, and a little mojo.  If you’re not sure about any of the moves, head over to my YouTube channel for demo videos.

FabAbs

Fab Abs Circuit

(click each for video demos)

**Repeat 1-2 more times! Abs on FIRE!**

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Now, let’s EAT!

I created this #StrangeButGood egg scramble with several items in my fridge, plus a ripe plantain that begged to be eaten and a Calabaza squash gifted to me by a bootcamp student (they know how to steal my heart, and candy need not apply!). 

I had no idea if this would taste good, but I went for it anyway. It turned out Amaze-Balls, so try it for yourself!

egg scramble

#StrangeButGood Sweet Savory Plantain-Calabaza Egg Scramble

  • ½ ripe plantain, sautéed in 1 Tbsp coconut oil and 1 Tbsp cinnamon
  • 1 cup of cubed Calabaza (or buttercup, kabocha, acorn, etc.) squash, roasted until tender with 1 Tbsp. coconut oil, cinnamon, sea salt
  • 2 cups collard greens, sautéed with minced garlic, ½ of a diced onion, 1 Tbsp. coconut aminos
  • 1 Tbsp. coconut oil
  • 2 eggs, whisked
  • ½ onion, diced
  • ½ cup shredded carrots
  • 1 Tbsp. almond butter
  1. Saute the plantains, set aside.
  2. Ditto the collard greens.
  3. If you haven’t yet, roast the squash with the cinnamon, coconut oil and sea salt at 400 degrees for about 20-25 minutes or until golden and tender. Mash the squash a bit and set aside.
  4. Heat the tablespoon of coconut oil over medium-high heat. Add the onions and shredded carrots, sautéing until onions are translucent. Add in the eggs and scramble.
  5. While the eggs are still runny, add in collards, plantains, and squash and keep scrambling it all together until eggs are cooked through.
  6. Top with the almond butter and mix it in, then EAT as you savor the #StrangeButGood!

***

I wish Shannon could come whip me back into shape in a few weeks… 🙂

What is your favorite core move?

What’s the strangest recovery bowl you’ve ever made?

Work It Out: Gym Confessions

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There are a few things I must* confess.

*Not really… I just like to overshare.

When it comes to fitness – or any aspect of life – we all have little quirks.  I’ve seen you Ms. I-Drink-Starbucks-on-the-Stationary-Bike.  Or Mr. My-Squat-is-Merely-a-Slight-Knee-Bend.  As I found myself labeling everyone in the gym Sunday, I realized I needed to call myself out too.

Today’s Work It Out is all about confessions.

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I confess…

1. I check my Instagram feed in between sets.  While doing butt kicks or high knees.

2. On occasion I use “I’m going right to the grocery store after this workout” as an excuse to drive to the gym.  My gym is 3 blocks from my house.

3. At the grocery store post-workout, I purchase men’s body soap.  I use men’s deodorant too.

Dove men's soap

Single lady drug store purchases

4. My headphones aren’t always playing music.  I use them as an excuse to ignore people act like I don’t hear anyone around me.

5. I store my phone/music source in my bra while I lift.  There’s nowhere else to put it!  It not like my boobs take up that much space anyway.

6. My resting heart rate is 47.  Because it’s SO hard for me to keep my heart rate up while lifting I go against my trainer’s instructions and have “active” rest between sets.  The muscle dudes in the weight room stare as I bounce around doing tuck jumps, jumping jacks, high knees, etc.

7. When – after jogging to the gym – I get stranded by a torrential downpour, I have full-blown photo shoots in the ladies locker room.

Photo shoot

8. When Kristen posted her freshly-washed sports bra pads, I realized I never wash mine.  I wash the bras (after several uses), but never the pads.  Whoops.

9. You probably figured this out from the previous confession, but I wear padded sports bras.  They are by Handful and I love them.  They did not send me any free stuff to say that.

cake

This is really leading up to one big confession…

10. I’m getting a boob job breast augmentation on Thursday.   There will be an awesome series of guest posts, as I won’t be able to lift my arms easily for a bit.  The surgery itself doesn’t scare me.  What does scare me is the fact that I won’t be able to exercise at all for 3 weeks.  Not even a walk.  Even more terrifying is that fact that I won’t be able to do arms for a few months.

Why would I put myself through this?  I want boobs.  It’s not about the figure competitions (though many competitors have them).  I am totally flat chested, and have been my whole life.  I’ve wanted to get my boobs done since I was 20, but waited (thank god – 20 would have been far too young).  This year I turn 30, and I will have boobs.  It’s my birthday present to myself.  I’m sick of nothing fitting me right and of not being able to find a bra anywhere that fits… and then being frustrated that I even have to wear one because I really don’t need it (bonus confession: I’ve gone running bra-less). 

squeaky

So there you have it.  This was the big reveal I referred to in yesterday’s post.  It may seem weird for me to be blogging about it, but I’m keeping it real with my fake boobs.  And when I suddenly stop working out for weeks you would have known something was up. 😉

No, I won’t look like a porn star.  I want them to be on the small side.

***

This may be the most nervous I’ve ever been to post something.  I know some people have strong opinions on plastic surgery… but know that this is something I’ve wanted for years and I’m doing it for ME.  I’m happy to answer questions.  Ask away in the comments and I’ll answer in tomorrow’s post!

Would you ever consider plastic surgery? 

What are your gym confessions?

Work it Out: 15 Detox Foods

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Working out detox-style is sometimes necessary.

I don’t regret my gluttony but my body is rejecting pig meat after this.

I’m not a fan of diets, as you know from my No Shit Diet.  What I’m talking about here is NOT a diet.  It’s being gentle with myself after putting my body through… well… one delicious weekend.  You see, I was feeling a big tired, run down, and downright sluggish after 3 days of throwing my normal way of eating out the window.  It was fun and I am thrilled I got to try all of the foods that I did, but I was excited by the thought of getting back to reality this week!

Today’s Work It Out is in the kitchen, with a detox spin.

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Many detox “diets” eliminate dairy, meat, sugars, caffeine, beans, grains… the list goes on and on.  Never a fan of cutting out foods, I decided to focus on what I needed to ADD to my diet to boost energy and help my body get back on track after last weekend’s Food & Wine Festival.

I consulted with my favorite resource – Google.  There are a million sites claiming to know the foods you should eat or special juices to drink.  I’m sure they are all fine, but I settled on the list of foods below for two reasons: they are seasonally appropriate and they all sounded appealing as I was making my list for the farmer’s market.

Here are some of  the foods I’m making sure to add to my diet this week to reset:

detox foods

Detox Foods

  1. Basil – It turns out that my favorite herb has anti-bacterial properties, and is full of antioxidants which protect the liver.
  2. Beets – Beets are full of magnesium, iron, zinc and calcium, and help by making sure that toxins actually flush all the way out of your body.  They are also a great source of betacyanin, which has cancer-fighting properties.
  3. Blueberries – The berries I’ve had this season are some of the most flavorful in recent memory.  A handful of blueberries are a low-calorie way to curb a sweet tooth, while providing you with fiber and vitamin C.  They are consistently ranked at the top when it comes to antioxidant capacity!
  4. Cabbage – This beautiful cruciferous helps your liver and aids in… errr… going to the bathroom (if you know what I mean).  Going #2 expels toxins, leaving you feeling fresh.
  5. Cinnamon – I use cinnamon like most of America uses salt.  It goes on everything in my house because I like everything to taste like cookies.  In addition to making everything taste better, it revs your metabolism and is full of iron, calcium and manganese.  Manganese is great for helping your body process fatty acids and keep blood sugar levels stable.
  6. Cucumber – Cucumbers are 95% water, help flush out toxins and alkalize the body.  I love to snack on slices with a little rice vinegar ans freshly ground pepper.
  7. Garlic – It keeps vampires away, but did you know it also boosts up the immune system as well as helps out the liver?  It also helps to add flavor to all you other toxin-eliminating veggies!
  8. Ginger – Like cinnamon, ginger spikes metabolism and flushes out waste. It’s also a tummy soother and may help keep your appetite in check.  I like to add fresh ginger to smoothies (like this Cherry-Ginger), or just toss a piece in hot water with lemon and a cinnamon stick and Irish whiskey.
  9. Goji berries – These chewy teats boost vitamin C and beta-carotene intake. This is important because vitamin C help remove waste from your body, and beta-carotene improves liver performance.
  10. Hemp Seeds – These chewy, nutty nutritional bombs are an excellent source of omega 3 & 6 fatty acids, are an easily digestible protein, are anti-inflammatories, and aid in elimination.  Try sprinkling them on salads, yogurt, or smoothie bowls!
  11. Lemon – You probably all know that lemon flushes toxins from your body.  See the Ginger note for a great drink, or just squeeze a bunch in water first thing get your digestive system ready for the day.
  12. Onions – Onions have sulfur-containing amino acids, which efficiently detox the liver.  the are best eaten raw to get the most of their health benefits, so I’ve been tossing them on salads!
  13. Parsley – It’s not just a plate garnish!  Parsley is rich in beta-carotene and vitamins A, C, and K which protect your kidneys and bladder.
  14. Sesame Seeds – This one shocked me!  Did you know sesame seeds help protect your liver from alcohol and other toxins?
  15. Spinach – Popeye was on to something.  Spinach (and other greens) is high in fiber and contains high amounts of vitamins A, C,E, iron, beta carotene and calcium.  These are all essential nutrients that aid in the body’s natural detoxification process.

Bonus: Don’t underestimate the importance of water!  It is important for organ health, and for flushing toxins out of your body.  Especially in these sweaty, exercise-filled summer months it’s important to stay hydrated.

If you follow me on Instagram, you’ve seen a lot of the salad creations I’ve been eating.  I’m still adding protein (duh), but I’ve been focusing on getting these veggies and seeds in too!

This Ultimate Detox Salad couldn’t be healthier if it tried.  It also tastes good.  I’d have eaten it at the Food & Wine Festival! 😉

Ultimate Detox Salad

Ultimate Detox Salad

  • Spinach
  • Parsley, chopped
  • Basil, chopped
  • Red onion, diced
  • Cucumber, diced
  • Raw beet, shredded
  • Sesame seeds
  • Shredded cabbage
  • 1-2 cloves garlic, minced
  • 1/2 inch piece fresh ginger, minced
  • 1/4 tsp cinnamon
  • Red pepper flakes, to taste
  • Juice from 1/2 lemon

 Combine first 6 ingredients in salad bowl.

Toast sesame seeds in a non-stick pan over medium heat, stirring occassionally.  Add remaining ingredients and  saute until tender.

Add cabbage sautee to salad bowl and enjoy!

Note: This is more of a “guideline” recipe.  Salads make it easy to add or remove ingredients, and exact measurements really aren’t necessary.

***

I’m actually feeling more normal today.  I’m SO thankful that exercise and a (mostly) healthy diet has left my body fairly resiliant.

Do you ever feel sluggish after eating heavy?

What are your favorite detoxifying/refreshing foods?

Work It Out: Intuitive Eating

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Sometimes I forget to be sensitive.  

 

Or – more accurately – I don’t think.  

I over-simplify.  Or do I?  Today’s Work It Out will continue last week’s discussion on diet with a guest post from my friend Calee.  (Calee also designed my logo, which I loooove!)

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Calee has been on a journey with Intuitive Eating.  My insensitive self I emailed her to ask more about this concept.  To me, it seems like overkill.  I mean… isn’t all eating intuitive?  Eat when you’re hungry.  Don’t eat when you’re not.  Prepare tasty, clean foods.

This conversation sparked my “No Shit Diet” post from last week.  It’s simple.  All you need to know is this:

No Shit Diet

So, without further adieu, my sensitive-self will let Calee explain where she’s coming from in regard to Intuitive Eating…. all joking aside, I have learned a lot and hope it will provoke some thoughts for you, too.

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Laura and I have been chatting about Intuitive Eating (IE).  She thinks it’s stupid because it seems silly that people need to follow a program to know how to feel hungry and eat until satiated (Editor’s note: I don’t think I said stupid… I just think it’s over-complicating the glory of eating).  So she ended up writing that (amazing) No Shit Diet post last week in response to our conversation.

Me and Calee

Editor’s pic/note: Manhattans… they count as protein drinks, right?

 

Laura is a fortunate soul: she’s never had body image or food issues.  (Editor’s note: That would be a bit generous… I DID go to high school, after all… and after bartending in college I was a chunky monkey.)  I pretty much idolize Laura because she can turn on and off her competition training/eating and not get caught up in dieting.

I went out to eat with her on Saturday — after a few drinks, might I add (Editor’s note: Lies!  I never drink.  Hahaha!) — and not once did she fret about anything on the menu, aside from how it might taste.  She’s not competing soon, and it was vacation.  She ate what she wanted, which wasn’t junk, but wasn’t eating asparagus for every meal either (though surprisingly she yelled at me for taking all the asparagus off the plate we shared!).  Laura eats intuitively, intuitively.  We all would, except most of us have been caught in the diet trap.

 

So what exactly *is* IE?

I can tell you what IE isn’t: “I ordered that Fried Reese’s Peanut Butter Cheesecake Brownie Ice Cream Bar … and then ate two.  And now I’m going to run 12 miles because I need to — er, I mean I love running.”  (Editor’s note: is it wrong that I’m now craving Reese’s?)

Eating this chemical shit-bomb of sugar = not eating intuitively

*Eating this chemical shit-bomb of sugar = not eating intuitively

 

IE is learning to love and trust your body, get past the guilt learned from dieting, and feed yourself a healthy way when you’re hungry, but eat only until satiated, not stuffed.  IE is NOT an excuse to eat crap.*

 

I came to IE after years of dieting, specifically, after one huge failed attempt to lose 5 lbs that made me gain 15 instead.  I couldn’t eat any less or workout any more than I was already. And I could (and still can) name calories and macros in just about every food (and non-food).  I lived in the gym.  The scale kept going up.  I saw IE on the shelf, and thought, “why the hell not?”  I never thought it would be life changing, but it was.

I’d heard of IE, but it looked to me (and Laura) like “intuitive eaters” were just eating crap under the guise of “eating intuitively,” and that’s not what I wanted.  (Editor’s note: To clarify – I never thought it was an excuse to eat crap.  Again, it just seemed like slapping a name on common sense to make a millions on a book deal/movement.)

I wanted to be able to eat an avocado or a piece of meat and not have to have celery for dinner or run 10 miles to make up for the calories later.  Oh, and alcohol, sweet, sweet alcohol, had I missed you … But I definitely didn’t want to be one of those “you only live once — pass the chocolate cake” goons who blatantly ignore the point of IE: eat food, get past the guilt, and love yourself.  You are definitely NOT loving your body if you’re shoving it full of crap all the time.  (Editor’s note: Can I get an Amen?!)

 

There is an IE book, and I think Laura should write a book on the “No Shit Diet” (or I will, and she can put her stamp of approval on it for some royalties). The IE book outlines a plan, which I haven’t really followed, but I’ve been practicing the…

Principles that make the most sense to me:

1. Learn (or re-learn) your hunger signals, trust them, and eat when you’re hungry.

2. Figure out what satiated vs. full feels like. Try to eat to satiation, not fullness. Don’t feel like you always have to clean your plate. My dog likes me eating intuitively for this reason.

Slightly embarrassed at how much I left on my plate at this meal. Sorry Chobani!

Slightly embarrassed at how much I left on my plate at this meal. Sorry Chobani!

 

3. Let go of all (non-allergy-related) restrictions.  Everything is on the table.

4. Trust yourself around food.  You are in control.  Food isn’t.

That means you, ice cream. I own you now. And I can have you for lunch if I really want (and I did in this photo because that's how I roll now).

That means you, ice cream. I own you now. And I can have you for lunch if I really want (and I did in this photo because that’s how I roll now).

 

5. There are no more “bad” or “good” days based on food, your weight, or your workout.

6. Stop.  Weighing.  Yourself.  (And counting calories/macros/etc.) Unless you are seriously over- or under-weight, then get to a healthy weight before you stop.  Truly eating intuitively and exercising intuitively will lead you to your body’s natural weight, and towards health.

7. Health is your main goal. Pick whole, nutrient-dense (or clean —  but I prefer “nutrient-dense” because everybody has a different opinion on what “clean” is), and non-processed foods.

8. Use your dieting knowledge for good instead of evil.  Aim for variety in food groups and nutrients to get what your body needs.  (Editor’s note: I think this is my FAVORITE idea.  You’re smart – make it a positive!)

I jazzed up last night's pizza with a pile of broccoli. Yeah, there's pizza under there somewhere.

I jazzed up last night’s pizza with a pile of broccoli. Yeah, there’s pizza under there somewhere.

 

9. Eat slowly to enjoy your food and really decide if you like something.  I don’t like chicken, come to find out.  And I also don’t really like all my “banned” foods from my dieting years.  Donuts are a sugar-coated crusty fried ring of gross.

(Editor’s note: I don’t like Twinkies, candies like Starburst, or… POP-TARTS!  Except for the vanilla-filled ones)

Cereal, on the other hand (one of my previously banned foods) is still really flipping awesome.

Cereal, on the other hand (one of my previously banned foods) is still really flipping awesome.

 

10. Don’t judge: yourself, others, or what you’re eating/what activities you do based on what you’ve already eaten.  Yes, nutrition should be in the back of your mind, but don’t eat something “good” because you’ve eaten something “bad.”

Don’t ever feel like you don’t “deserve” something because you didn’t work out.

dessert

Me enjoying my dessert at Blend last weekend on a – gasp – rest day. That’s right. I had dessert and didn’t work out.

 

11. Because I like to turn things up to 11.  Don’t. Eat. (only). Crap.  Have some crap from time to time (if you like crap), but if you eat only crap, you’ll feel like crap, perform like crap, and you’ll probably look like crap too.  But if that’s your choice, that’s cool with me as long as you are HAPPY.  (Editor’s note: Suddenly I have the urge to take a crap…)

 

I’ve been practicing these principles since January.  I jokingly tweeted Laura that our butts met in the middle (mine got smaller and hers got bigger), and she asked for pictures.  So I took some.  And some more here.

January to late April

January to late April

 

And after she (and others) said that I looked a lot smaller / more toned, curiosity got the best of me and I stepped on the scale.  I’ve lost 7 pounds, but I put the scale back, because I know putting it away really let me succeed in finding a healthy relationship with my body and food, and it’s really freaking empowering to be in control of yourself and in control of your body again.

 

Spending time with all my fabulous Blends this weekend cemented my decision to continue my IE journey.  If I have to hear one more person talk about eating a bigger snack or breakfast because we kicked ass at boot camp twice this weekend, I will slap a bitch.  My body and I are starting to find a happy place, and seeing others where I used to be just reminds me how much I don’t ever want to be there again.

 

Where do I go from here? I keep working on it.  And I love Laura’s No Shit Diet (anti-)rules — they’re a super-simplified version of what I’ve been working on with IE.

There’s another piece to the IE puzzle: intuitive exercising, which I’m just beginning to figure out for myself.  But that’s a completely different post for a different day. 

*I wholeheartedly agree with Laura: diet is personal. If you know you have to count calories, watch carbs, or whatever to maintain a HEALTHY weight (not to be supremely hot and skinny!), then IE might not be for you. But I urge everybody to give it a try, if even for a week or two. Or even just read the book because there are principles that everybody can use in the book.

***

I would love to have more conversation about this – I know several of my friends have been on the IE train… please check out Calee’s conversation questions below.  Your thoughts on this would be really interesting to us!

Do you follow a specific diet?  

Have you ever tried eating intuitively or dieting?  How have you fared?

Who else thinks Laura should write the “No Shit Diet” book?  (Editor’s note: Noooooo!  That over-complicates it!)

 

The “No Shit” Diet

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But what do I eat?!

The eternal question.

I get this question almost daily.  Today’s Work It Out addresses the questions.  I won’t share my exact diet.  I’m still learning what is best for me, and – like I ALWAYS say – diet is personal.  Paleo, vegan, vegetarian, “intuitive” eating, carb-heavy, protein whores (guilty)… the list goes on forever.

What I WILL share are some of my staples for keeping (mostly) healthy.

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There is a lot of talk about special diets.  I don’t buy into any of them for one reason – I think diet is about common sense.  It’s a lifestyle.  A diet, as we most often refer to it, is a finite thing usually aimed at weight loss or some quick fix.  I was just on a pretty strict competition diet.  That is NOT sustainable.  Your life-diet should be balanced and include a variety of foods.  No shit, right?

 

Therefore, I’m starting a new movement:

No Shit Diet

 

Diet 101

  • Eat 5-6 meals per day – every 2-3 hours, with the last meal being fairly close to bed time (your body needs to fuel to heal overnight)
  • Don’t be afraid of carbs or fruit – they provide valuable nutrients.  Everything in moderation!
  • Eat your veggies!  They fill you up without adding ton of calories or fat, and are vitamin and nutrient rich
  • Avoid large amounts of processed foods, sugar, and sodium.  In excess, they are bad for your health and you just won’t feel good the next day
  • If you want a “cheat” or “treat,” HAVE IT.  Just don’t have it all day, every day.  I like wine and dessert, so I have both

 

Weekly Buys

  • Veggies – asparagus, broccoli, broccoli slaw, brussels, cabbage, carrots, cauliflower, celery, cucumbers, eggplant, green beans, dark leafy greens (like spinach and kale), mushrooms, onions, parsnips, red peppers
  • Fruits – apples, bananas (no more than 1x day), berries of any kind, cherries, grapefruit, pineapple, watermelon
  • Complex Carbs – barley, beans, Ezekiel bread, oatmeal, millet, multi-grain cereal (watch the sugar and sodium), sweet potato, quinoa, wild or brown rice, winter squash
  • Protein – bison, chicken, eggs (yolks in moderation), lean beef, salmon, tempeh, tofu, turkey, TVP, white fish (I love cod, sea bass, swordfish, tilapia, and trout)
  • Fats – avocados, chia seeds, coconut (oil and whole), flax, nuts/nut butters (almonds and walnuts are the best), olive oil, seeds (pumpkin, sesame, and sunflower)
  • Dairy – almond milk (unsweetened), cottage cheese (no salt added), plain non-fat greek yogurt
Cheese-less Cauliflower Crust Pizza

Cheese-less Cauliflower Crust Pizza

Flavor Adds

  • Extracts – almond, butter, butterscotch, coconut, coffee, maple, peppermint, vanilla
  • Spices – black pepper, cardamom, cayenne, cinnamon, cocoa powder, coriander, cumin, curry powder, garam masala, garlic, ginger, nutmeg, red pepper flakes
  • Acids – apple cider vinegar, lemon, lime, rice vinegar, white balsamic
  • Herbs – basil, cilantro, dill, mint, rosemary, sage, thyme
  • Sauces/Toppings – BBQ sauce,hot sauce (I love Cholula and Sriracha), hummus, mustard, salsa, tomato sauce (note: make your own when possible – read the labels and you’ll be shocked at the sodium and sugars added!)
BBQ Tempeh

Healthy BBQ Sauce on Tempeh

Stuff Most People Think is Foreign

  • Liquid Smoke (the Colgin brand I buy is all-natural and vegan)
  • Nutritional Yeast (high in B-12 and protein, has a cheesy/nutty flavor)
  • Peanut Flour (defatted peanuts; I like this better than PB2 because it has no added sodium or sugar.  I order mine here; use discount code USO924 for $5-10 off)
  • Stevia (the NuNatruals vanilla and chocolate liquid drops are my favorite)
Blueberry Protein Tart

Blueberry Protein Tart (with peanut flour cream)

Shopping

Most of my shopping is done at to following places:

  • The local farmer’s market,
  • Whole Foods
  • Fresh Market
  • Publix (big box grocer)
  • iHerb.com (use discount code USO924 for $5-10 off)
  • Tip: ask your grocer if they can order items for you – Whole Foods is especially good about this!

PLEASE do not take the this as the be-all, end-all list of foods to eat.  This is a sampling of my staples.  I eat a massive variety of food – it helps me not get bored, which make it easier to keep it clean.  I definitely indulge as well.  Like tonight – I know I’m going to have an awesome dinner out.  Rather than worry about salty, fatty, yummy food, I make more of an effort to keep it clean throughout the day today!

 

This is life, not heaven.  You don’t have to be perfect.  Live life, eat good food, and share it with those you love.

***

I don’t mean to poo-poo people’s belief systems.  In the name of balance, next week there will be a guest post from Calee with a different perspective.  I don’t say vegan, for example, as a bad thing.  If it’s tied to a belief or you know that’s the way your body functions, more power to you!  What I am against are people jumping of whatever is popular at the moment in hopes of finding the magic fountain for youth and weight-loss.  There is no magic, y’all.  

What is the craziest diet you’ve ever tried?  In college I ate nothing but grapefruit.  It lasted 2 days.

Have you found a lifestyle that works for you?

Work It Out: My 2nd Figure Competition

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I like to Work It Out with a purpose.

Yes, being fit is a purpose… but I’m talking about an event.

Sticking to a fitness routine is easier for me when I have a set goal.  It’s like a light at the end of the tunnel.  Today’s Work It Out is about my most recent tunnel-light.

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Last weekend I competed in my second figure competition – The Palmetto Classic in South Carolina.  This recap has been difficult for me to write.  I’m struggling with being proud of the results.  I placed in the Top 5, which is great… but I was #5.  In my first competition I placed 4th.  Granted, I do feel like the competition was a bit tougher this time around… but I’d been working SO hard to gain.  And I did gain… just not enough.

After the competition I asked the judges for feedback.  My feedback was “get bigger.”

Lisa, Steve, and Me

Lisa, Steve (our trainer), and Me

I know that I should be proud to have even gotten to compete, let alone place.  I know that I worked hard and did my best.  I don’t mean to sound ungrateful… I just want to be better.

Yesterday I admitted to feeling a little lost – there is a certain melancholy after something your work so hard for ends.  BUT I have to remember it’s not over.  I am going use the judges’ feedback as a motivator.  I will do another competition and come back better.

The only time you should look back is to see how far you’ve come.”

Being better requires a plan.  It’ back to the gym for me – heavy weight, low reps.  I’m also going to play with my food more, increasing my intake and experimenting with numbers.

Diet changes will be done slowly – if you try to add all at once your body doesn’t know how to react and (if you’re me) you feel so full that you don’t stick to the plan.

Lisa and Me

And now for the positive: I was less nervous and I felt more prepared.  I knew what to expect and had a better idea of how to eat on competition day.  I also had an amazing team with me – Lisa (who competed in Bikini) and our trainer, Steve.  Having a support system and people to laugh/bitch and moan/over-analyze performance with is invaluable.

One thing about my poor abs is that they respond to volume.  This means if I even drink a glass of water, you will see it in my stomach 5 seconds later.  On competition day you don’t drink water, but some people will eat a combo of sugar and carbs to pump up.  Often this means something like a waffle with syrup.  For me, this is too much volume.  I figured it out though!  I took a gel (like the goo that runners eat) to have at pre-judging.  It was low volume, but still gave me calories in the form of carbs and sugar.  Perfect!

Shots

The most difficult thing about competition day is that after pre-judging you have to wait 6-7 hours until the show that night.  So what do you do?!  Immediately following the pre-judging many competitions have a small treat.  I ate my Barney Butter, savoring it like someone who hadn’t had nut butter in years.  🙂

After that, Lisa and I laid around the hotel and talked… and ate a little.  Since I had time for my food to digest (read: move out of my abs), I ate chicken, asparagus, and sweet potato.  Lisa and I also split a glass of wine.  And I had about a quarter of a warm cookie the hotel put out.  It was delicious.

My partner-in-crime

Waiting around with my partner-in-crime

The night show is when awards are presented.  I loved the statue trophy, and you better belive it is proudly displayed in my living room now!

Palmetto Classic 2013 - Figure Class A 5th place

And then, as you saw yesterday, it’s time to EAT. 🙂

***

I’m supposed to be resting until Wednesday… but I wanted to hit something so I took a kickboxing class.  It was SO much fun to go back to an old love.

Do you like to have a finish line or end goal to train for?

How do you deal with feedback?  Is it a motivator?

Work It Out: Top 5 Core Exercises

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Abs seem to be “the” challenge area.

 

It certainly is mine.

It’s the area we all wish we would magically have “perfect”… but it’s one of the hardest to get “perfect.”  And it’s the (reluctant) feature of today’s Work It Out.

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Calee asked me for an ab Work It Out and I immediately referred her to the Kitchen Workout post.  I was reluctant to do a whole post on ab exercises because it’s true – abs ARE made in the kitchen.

In just a couple of weeks of eating clean I’ve seen more progress in my abs than I ever did when I was doing core work religiously (I owned that Ab Ripper X DVD).  This is about 3 weeks of progression:

I know it's not a perfect comparison, but you get the idea.

I know it’s not a perfect comparison, but you get the idea.

 

Back to the story.  Calee clarified her request.  She is looking to build core strength to help her running.  That I can get behind.  A strong core can make daily activities easier, reduces risk of injury, helps your posture, and protects your back.  I lift heavy.  My core gets sore from squats.  Most people aren’t doing that… so here it is.  The Top 5 Core Exercises, in my opinion (which is worth exactly what you paid for it 😉 ).

_______________________________________________________________________________________

1. Side Plank with Leg Lift

Side Plank with Leg Lift

Many of my favorite core moves are favorite because they strengthens engage mor than just the core.  This move trims the waist by locking in the whole core AND engages the side of your butt (the gluteus medius).

To perform, lie on your left side, propping your upper body up on your left elbow and forearm.  Your legs should be straight and feet stacked on top of each other.  Raise your hips to the ceiling until your body forms a straight line from your ankles to your shoulders, keeping your core tight.  Raise your right leg as high as you can, toe pointed forward.  Remember to keep you leg straight and upper body still.  Lower your top leg and repeat for one rep.

Do 10-15 reps on each side, 3 sets.

 

2. Bicycle Abs

bicycle abs

Most of us know this one.  What you may not know is that you’re probably doing it too fast.  When you slow it down,  you engage the core without letting other muscles take over.

Lie on your back with fingertips behind ears, legs in the air, and knees pulled toward chest.  Contract your abs as you lift your shoulder blades off the ground.  Straighten your right leg and rotate your upper body to the left, bringing the right elbow toward the opposite knee.  Switch sides by straightening your left leg, bending your right leg, and bringing the left elbow to the right knee.  Alternate sides in a slow pedaling motion.

Complete 25 full reps, 3 sets.

 

3. Isolation Crunches

Isolation Crunches

These are hard.  They should hurt.  In a good way.

Lie on your back and place your feet on a bench (or seat of a chair) with your legs at a 90 degree angle and finger tips behind your ears.  Crunch upward, lifting your shoulders as high as you can.  Hold this position for a moment and slowly let it down.  It should burn on the way down – like bicycle abs, doing these extremely slow is the key.

Do 10 reps, 3 sets.

 

4. Stability Ball Crunches

Stability Ball Crunches

Most of you know about these.  They are superior to regular crunches because they allow for a greater range of motion.  If you are already doing stability ball crunches, try shaking it up by supersetting them with bicycles and isolation crunches.  That should give you a good burn! *evil grin*

Place a stability ball on the lower back, with your feet comfortably touching the ground.  If you feel unstable, move the ball further up your back.  With your arms behind your ears, contract your abs and crunch forward.  You don’t have to go too far, just until you feel your abs contracting.  Holding the for 1-2 seconds at the top, allowing for complete isolation.

Do 25 reps, 3 sets.

 

5. V-Ups

v ups

This one can be extremely challenging for beginners as it requires a ton of core strength and balance.  If it is too challenging, do these one leg at a time rathee than trying to raise both legs.
Lie flat on your back on the floor.  Stretch your arms out behind your head, flex at the hips, and curl the abs to raise the legs and torso off the floor.  Bring the hands to forward and up to meet the feet, keeping the arms and legs straight throughout the movement.  Pause for a moment at the top and return back to the starting position

Do 15-20 reps, 3 sets.

 

Note: You can do ab work ALL DAY LONG, but if you eat poorly your abs won’t show unless you one lucky freak of nature.  You should also know that those fitness models don’t walk around with perfect abs 365 days a year.  They workout and diet hard before shoots and shows.  Please, please don’t hold yourself to an impossible standard.

***

There are many other great core exercises out there (like planks), but I wanted to focus on moves you might not already be doing.  Pull-ups, push-ups, pullovers are all other great moves that engage the abs as well as the upper body.

What is your favorite core exercise?

Did anyone try last week’s Double Your Derrière moves?

 

Work it Out: Double Your Derrière

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This may seem odd, but I need a bigger booty.

You ladies with ba-donk-a-donks are luuuuucky!

Since this post, it has grown a good amount!  Even my mom commented on how it’s looking better. 😉  However, we still have lots of room for progress.

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While these exercises may not exactly double your derrière, they will help!

For those who want their booty to firm rather than grow, don’t shy away from these.  Exercise builds muscle, which burns fat.  This leads to a shapely, muscular arse.

joined for the mirrors

No shame in admiring hard-earned progress!

For each of the following exercises, do 3 sets of 10-12.  For more advanced rears, try going 4 sets of 15.

1. Floor Jackfloor jacks

Lie on the floor or a mat with your face down.  Spread your arms out over your head and your legs wide behind you to form an “X.”  Move your legs and arms in and out, much like a jumping jack.

Throughout the exercise, keep your arms and knees straight and off the floor.  Think about engaging and squeezing the glutes as you move your legs together and apart.  This keeps the focus on the upper and side glute muscle.

Note: If this bothers your lower back, try moving your arms and chest lower (or even all the way to the floor), focusing solely on the leg movement.  Once you gain strength, add in the upper body.

2. Lunge jump

Lunge JumpsStand with your feet together, elbows bent 90 degrees.  Lunge forward with your right foot (A).  Jump straight up as you thrust your arms forward, elbows still bent (B).

Switch legs in midair, like a scissor, and land in a lunge with your left leg forward (C).  Repeat, switching legs again.  That’s completes 1 rep.

This move hits the whole lower body, engaging the glutes, quads, hamstrings, and calves.  The added bonus is that it also engages the core and hips!

Need a challenge?  Make it harder by holding weights in each hand.

Note: This can be hard on your knees – if you have knee trouble do a regular single legged lunge.

3. Abductor 

adductor exerciseI love to call these machine the “yes” and “no” machines.  You can see why…

The exercise pictured hits the inner thighs and bum muscles.  Sit in the machine and grip the handles on each side.  Slowly press against the machine with your legs to move them towards each other while exhaling.  Be sure your upper body remains stationary throughout the exercise to prevent injury.

Hold the contraction for 2-3 seconds and return your legs back to the starting position in a controlled manner.

These machines are often 2-in-1, or have a neighboring machine where you do the same thing, only you start with your legs together and move them away from each other (i.e. the “yes” machine).  This works the outer thighs and glutes.

For a real challenge, apply the 24s method to this one!

4. Fire Hydrants

fire hydrants exercise

While these may feel… awkward… to do, they do work.  Be confident and rock them out.  And make sure your bottoms are providing full coverage to avoid peep shows. 😉

Get on the floor on your hands and knees.  Lift one knee up and out to hip-level (or as close to it as you can).  Keep your knee bent at a 90 degree angle, ankle flexed.  As you raise your leg, take care to not let your weight shift over to your support side.  Slowly lower your leg to the starting position for one rep.

Do 10-12 reps on one side, and repeat with the opposite leg for one set.  In addition to targeting the outer glutes, fire hydrants engage your core when you take care to keep your tummy tight and your back straight.

Note: Fire hydrants are also great for strengthening the hips.  If you have to sit all day at work… do these!

5. Single Leg Ball Squat

single leg ball squat

You know that bottom part of your bum that gets all saggy and wrinkly?  Single leg squats with a Swiss ball will blast that problem area, as the assistance of the ball allows you to engage the glutes even more exclusively than even a “regular” squat.

Place the Swiss ball against the wall, and lean your back against it.  Stand on your left leg while pressing your back into the ball with your lower back.  Stretch your right leg out in front of you in a horizontal position parallel to the floor.  If that’s not yet possible, just raise your leg as much as you can.

Squat down to a sitting position using the Swiss ball as your support.  Be very careful to keep the knee of the supporting leg behind the toes to avoid knee injury.  Stop when the leg is bent to 90 degrees, then slowly press back up to the starting position.

Need a challenge?  Raise your toes off the floor for an even more targeted hit to your thighs, hamstrings, and glutes.

Note: I struggle with balance and find that stretch my arms in front of me and focusing on a point straight ahead helps!

***

I think I’ve officially posted about butts more than another other part in my Work It Out series.  This is funny because what I really want to do is work out chest and biceps.  Every.  Day.  Balance…

Bare it all: What are your thought on your bum?  Good?  Needs work?  Big?  Small?

Has anyone tried the leg workout without touching the floor?  This is oddly one of my favorites.

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