April 30th...Fight Gone Bad!

Whooo Weee, what a day, even in the rain that blew side ways into your eyes and ears, wind blowing equipment around and the freezing cold, we ROCKED the Crossfit WOD, Fight Gone Bad.  You know your hardcore when you don't let the elements stop you!  Lots going on in the AM class, I was too busy yelling, so I only got pictures from the PM class.  Both classes did amazing and I think a couple of people surprised themselves at how much strength and endurance they have gained over the last couple of months.  Here it is...

Fight Gone Bad: Wall Balls, Sumo Deadlift High-Pull, Box Jump, Over-head Press, Sprint Run (instead of a row).  You do each exercise for 1 minute, as fast as you can, to get as many reps as you can.  Once you've done all 5 in a row, you get a 1 minute break.  You must do this for 3 ROUNDS!  Your partner records your reps, totals reps at end for your score. 

 You start with Wall Balls, how bad can this really be...

and you are out of breath very quickly...

Then you go to SDHP...feels like a bit of a break at first but then your arms want to fall off...

 You stare at the Box Jump...thinking "really" my legs are fried, if I miss how much will this hurt...

but you suck it up and go for it, CLOCK IS RUNNING!!!!...

 Then into Over-Head Press...you are breathing hard, feeling dizzy and at this point, some of you thought chunks might start to fly..."good thing were outside!" I said...

 It's almost over, you have no feeling in your legs and arms at this point and you have to finish with sprints!  You run hard knowing a 1 minute rest awaits you!

Just when you catch your breath enough to take a drink, 1 minute is over and you still have 2 ROUNDS LEFT! That's when you realize you're in for a serious butt kicking, and that's why they call it " Fight Gone Bad".

April 29th...Times Colonist 10km Run!

Well we made it...Angela, Bev, Christine, Trellia and my cousin Julia, who joined in somewhere along km 3, to finish their first 10km!  I just wanted to say you made me proud!  As a Trainer, this is the best part of my job, when I get to share a huge moment with someone, right as they accomplish their goal...that's pretty special and that's why I love my job.  We had the best day ever!  Car pooled in and planed our strategy, not! We were half awake...my driving proved that.  Scored parking right down town (thanks to Christine) A.K.A. Yellow Coat Warrior...well really it was a "cream coat".  Headed to the start line, briefly lost Angela...A.K.A. Chatty-Patty.  Found a spot in the sea of people, including my cousin Julia and her man, Kyle.  And then we were off, took about 6mins. to actually get to the startline. 

 We were at least 2 blocks up from the start line...

Trellia and I, freezing our butts off waiting to start...

Even with all this body heat, we were still cold and some were wearing way less than my awesome ear warmers...

 So many people, spent the first 2 kms, weaving in and out of them...

Then somehow in the mids of thousands of people, I found my cousin Julia and got her to the finish line...

And apparently we had time to pose for pictures...

Ahhh the beach, were getting close to the finish line...

Only Angela would get a picture of the finish line as were about to cross...

Angela and Trellia, happy it's all over with...or because they just had some yummy treats from the recovery tent!...

 We all made it!  Bev, Trellia, Christine, me and Angela.  We even finished with enough energy to eat some cookies afterwards from the recovery tent.

 Happy, Happy!  Me and Angela...

 Joy, Joy!  Christine and Bev...

 Happy girl with her coffee, I am!

 Post race chit chat, we were all afraid to sit down, thinking our legs would seize and we wouldn't be able to get back up...we need the "Life Line" button!

 Look back at the finish line and what we accomplished today...WE ROCK!

April 27th..."Plain" old yogurt!

Well there is definitely something to be said for plain / natural Greek yogurt.  I had both in my fridge because my brother who was visiting last week, just had to have "something" in his yogurt. Well he did al-right!  " Holly sugar Batman"...here's the difference.  

Plain, per 3/4 cup. 120 cal. / 0g fat./ 12g carbs. / 2g sugar / 18g protein. 

Fruit on the bottom, per 3/4 cup. 190 cal./ 3.5g fat / 25g carbs./ 19g sugar / 14g protein.

WOW, there are some serious differences here.  If you are not reading your labels then you could be adding allot of extra calories to your day.  Instead, ad some fresh fruit or a bit of your favourite trail mix.

April 23rd...Big "Thank-You" to Craig and his tools!

Well the weekend is over and I have to say that I might have over indulged just a weee bit!  Friday was a full on Turkey dinner at Mom's, which I had 2 servings! Saturday's "Carb Fest" included 2 pieces of bread, 1 cookie and turkey leftovers, Oh and 1 1/2 cocktails at a Fund-Raiser for my son's Pre-school.  Sunday was the home run of pig outs, I had 1 piece of this 2 layer pizza creation...so let's call it more like the equivalent of 2 pieces.  Needless to say I feel grouse and my body is NOT happy with me...let's just say, it was a good idea that I didn't have to go anywhere this morning!
     Today, I'm totally pumped because Craig(Angela"s hunny pie)came over and installed 2 screws into the rock face.  I added some other hardware and 2 large dock ropes.  Now we have Mel's version of a "rope climb" yeehaa, can't wait til tonight to use it for Boot Camp!

 I added knots to the rope to help with the grip strength.

 Using your feet pressed against the rock wall, helps lift your body off the ground.

       You have to pull with everything you got!

And then dig a little deeper...or the matt awaits your butt!

Some make it look effortless...even pretty ;)

This is an awesome view to really see just how much of an incline your on, and realize just how much upper body strength is used.  Awesome job everyone!

April 22nd...who do you influence?

My brother Derek, is in town visiting from Fort Mac, and we were down in the gym working out yesterday doing our thing, when my son came in and decided to join us.  He was very enthusiastic, and wanted to copy everything we were doing...I even had him hanging off the pull up bar!  To my son, this was effortless and play time.  I was reminded at that moment, just how much of an influence we have on our children and how they view exercise.  If you want healthy kids then it has to start with you, your actions and your attitude, towards exercise and good food choices.  Try to include them in picking out healthy snacks and let them choose a healthy activity, like going to the beach, looking for treasures or going on a hike.  Here are some actions shots of Chase working out!

 Chase doing a Bench Press...looks pretty intense with his socks on and feet crossed!

 He was about to get fancy and do the "bridge" on the bench...he said it would challenge his core and balance more that way.

While Uncle Derek is pounding out push ups, Chase decide to take a rest and flex a little muscle for us!

April 19th...Sexy Arms for Summer!

Well, now that I'm a good 14 years into the Fitness Industry, I'd have to say I have a good selection of exercises under my belt.  Trends come and go, and new "tweeks" are added to the old exercises to spice them up. Boot Campers, can you think of how many different kinds of lunges we have done...I know one of your favorites was the "lateral hoping" lunges we did this week, tee hee.  I came across this shoulder exercise again, in the P90X-2 and forgot how awesome it was.  Why I like it, cause it hits the shoulders hard, if you want fab shoulders for summer, this is the exercise.  Plus it gently stretches out the muscles in the upper back as you transition from one direction to the other.  Give it a try!

 Step 1) Stand with palms facing outward.

.

 Step 2) Keep arms straight and lift up to the outside...DO NOT LIFT PAST SHOULDER HEIGHT.

 Step 3) Bring arms together, pause at the top.

 Step 4) Drop down arms fully to your sides. Now you are complete in the FORWARD direction...repeat in REVERSE now!

 Step 5) Bring arms back straight up.

 Step 6) Arms straight out to the side, don't forget to smile!!!

Step 7) And back down to start position...that is 1 rep.  
NOTES: Stand feet shoulder width apart, chest up and keep arms straight through out...if you can't, then the weight is TOO HEAVY. Move through each transitions slowly.  Do not use heavy weights here, start light 3-5lbs. and add Reps 8-15, before weights...this will keep your shoulder/back healthy and injury free.


FOOD DIARY:
7am-coffee.
8am-Banana and 1 protein pancake.
9:15am-My workout.
10:30am-2 eggs mixed w. veggies and 2 pieces turkey bacon...and yes 1 choco chip cookie.
1:30pm-1/2 cup Greek yogurt w. 1 tblsp dried cranberries.
4pm-1 turkey pepperoni and 1 chic pea cookie and 1 small piece cheese.
4:45pm-Teach Crossfit Boot Camp.
6:30pm-4 pork skewers, 1/2 potatoe, 2 cups spinach salad w. 1 orange.
8:45pm-1/2 cup berries w 1 scoop Greek yogurt and 10 chocolate chips;)

April 18th...All of us have a Cookie Monster inside of us!

Here's how I was feeling today...

I was on a cookie making frenzy, cookies for the kids and trying to conquer this Chic Pea Protein cookie.  I'm trying to make it tastier with out the added calories...I know If I added chocolate chips to it, they would taste great...but then I would eat the whole batch.  By just making it a bit sweeter, it's a treat for me but I won't eat more than one at a time. Yes I'm playing head games with myself, but it works! Sometimes ya just gotta do what ya gotta do to stay on track.


FOOD DIARY:
7am-coffee and 1 power ball.
8:30am-1/2 cup raw oats w. 1/4 berries and 1/2 cup yogurt.
9:20am-Teach Crossfit.
11am-2 cold Italian sausages and 2 power pancakes and 5 strawberries
12:30pm-coffee...baked cookies ect... for 2 hours:)
2pm-1 choco.chip cookie and 1 chic pea cookie...hmmm I wonder which tasted better!
3:30pm-my workout
4:45pm-Protein shake w. water and banana.
5pm-Teach Crossfit.
6:05pm-Spinach salad, w. strawberries, 1 turkey burger.
7:15pm-1/2 cup chili w. 8 w/w tortilla chips...the chips tasted great at first, then I could totally taste the oil, yuk!
7:30pm-DAM choco.chip cookie again!!!