June 26th...Hoo Rah WOD!

Yesterday was our monthly Boot Camp WOD, still pumped from Tough Mudder over the weekend...as you can see, I'm rock'n my Official Orange Headband, I was inspired and called the work out, Hoo Rah!  Here it is...Manmakers / Lap runs / Split Jerk / Scissor Abs / 1 Pull up w. 1 Push up / Double Unders...1 minute each x 3 ROUNDS!...

 First up was, Manmakers, overhead press, DB's down to ground, jump out into plank, 1 arm row each side, then back up...this was the killer for most, thankfully their partner's keep score of reps...too tired to count.

 Second was, lap runs or as I explained...SPRINTS!!! up and down the driveway people!  I find yelling at them increases their speed!

 Third, what we have been working on all month, the Split Jerk.  Everyone nailed this, form was great!  Glad to know they are listening every once and a while!

 Fourth, Scissor Ab crunches...the pm group sure had their own idea of what this exercise was...some days you just have to "walk away"...

 Fifth, 1 Pull up into 1 Push up...I put this one in just for fun!

 Sixth, Double Unders, arrrr these drive me nuts and leave most of us with bruises...1 skip with 2 rope rotations...get your reps in!

Here's the PM group stretching, I didn't get any of these rockstars pictures cause I was too busy running around keeping them on task...Crystle!!!  Job well done!  I'm so impressed to see how everything is coming full circle and how everyone is improving, give me a HOO RAH!!!

June 26th...We survived Tough Mudder!

I say TOUGH, you say MUDDER!  We did it, our first Tough Mudder done! It was amazing, crazy and I laughed my ass off...

...cause what else do you do when you are staring at a frozen lake full of slushy ice, knowing you have to swim across it! 

I have never done a race, where the positivity was so powerful.  At the beginning of the race the MC pumps you up for 10mins. he was amazing..I say Tough, you say Mudder! The focus of this race is to raise money in your country for the "Wounded Warrior" Foundation, our war Vets.  So the point of the race is to work together, always helping your fellow team mate no matter who they are, because in this race, we are one.  No one gets left behind.  If you raced through the course trying to get a "best time" then you didn't stop and help those who helped you climb over the "Berlin Wall"...

 or get up "Mt. Everest"...

Then you missed out, on the whole experience.  It was amazing to have total strangers, not even think twice, to stop and help pull you out of the mud...cause at one point, I was up to my Orange tutu, in mud or if some one twisted and ankle, people stopped and stayed with them, while others RAN BACK through the course to get help.  The Tough Mudder race was held up at Whistler Mt. and the course was 11.5 miles, mostly hills and mud!  Below is a little story about a Personal Trainer named Mel and her fellow Boot Camper, named Alison, who signed up for the race, with out really even knowing what Tough Mudder was!  But because I was soooo excited to do it, I think she thought, "sign me up, it can't be that bad!"...

 Right before the start I mentioned we might get a bit dirty!

 It took 1 wash down in a public bathroom, 1 bath at home and a shower the next day to actually get all the mud off...there was mud everywhere, even in places it shouldn't be!

OK so I go all excited and decieded in the Tough Mudder spirit to dress up!
I told Alison we would be wearing Orange tutu's and orange shirts with our own kick some Mudder butt quotes on them...

 I'm sure at this point Alison is thinking what did I get myself into, and what is with this outfit!...Oh it gets better!

The road trip begins!

 Up and at-er, by 5am, breakfast down the hatch...

 Not enough sleep, forgot where my tutu goes!

 Alison's idea of a warm up, while we wait for the bus to take us to the top.

 Can't wait to wear my orange headband to work on Monday, my Crossfit crew will love it!

Notice who is warming up and who is standing there...chest to floor baby!

Here is what the mountain looked like in the morning, wild!  Thankfully the sun came out!

 Ok we are PUMPED, bring it on!!!...Tough Mudder, show us what ya got!

Oh look at us here, so nice and clean...we have no idea what is in front of us, if we did we would not be smiling!

 Arctic Enima!  A giant pool of frozen green water...those are Alison's little blue gloved hands you see...the rest of her is stuck on the other side...I'd help but I'm in a state of shock!

 You have to jump in, try not to drown in the ice water, swim 3 feet, duck your head under a barrel, think while your brain is frozen, swim across to the other side and then pull youself up and out...

 At this point, were both wondering WTF, did we get ourselves into!

 Many trails of the 11.5 miles looked like this, surprised I didn't see more face plants!

 I think we get it by now, enough with the mud already!

 Berlin Wall, at one point we had 3 in a row to climb over, note to self, work on flexibility for next race. I had a hard time getting my leg over, without kicking the guy in the ass in front of me!

 Here is a local bear watching the race...I can't imagine what he is thinking...stupid humans!

Just when you think your OK, nope down on your ass you go!

 Yes we had to run to the very top...those are my "mud gloves" up to my elbows in mud.

This is Mt.Everest, I think the event feared by most.  You have to get a running start and at the half way point line, you have to jump up as hard as you can and hope someone grabs your arm at the top and pulls you up and over.  I got my crazy face on, went nuts and screamed to whole way up! 

HOO RAH!

Monkey bars are at the end, of course when you have no energy left, thanks Tough Mudder, we appreciated that!  I have to say that Alison and I ROCKED ALL the events...3:50minutes later we crossed the finish line! 

Alison above, me below, looking good and a strong finish!

At this point, a shower is all that is on our minds!  Oh ya maybe a little, I say TOUGH, you say MUDDER, I say TOUGH, you say MUDDER!

OK I did say at the beginning that my only goal was for my Orange tutu to survive, and it did!  Job well done, I'd be a Mudder with you any day Alison!

Special thanks to Rachel, Alison's daughter and one of my Crossfitters, she was our supposed "driver", what's up with the sleeping...light weight!  Thanks Rach, you kept us out of trouble, organized and we drove you nuts with our "morning routine talk" lol lol  Thanks to you both for such a wicked time!!  

June 22nd...Tough Mudder in 1 DAY!

Well the day is almost here, I'm up early, 5am with coffee in hand to get things organized and do a little work out to stay relaxed.  Alison, my fellow Mudder will do the race with me and her awesome daughter Rachel has volunteered to be our "official" photographer, our driver and in general to keep us out of trouble!  Girls road trip, I'm soooo excited!  Totally have all the junk food packed for after...not worried about calories, as the race is between 10-12 miles, so a pig out will be in order!  Spent a good part of the day and night getting our our Tough Mudder outfits ready...

My shirt says, "Bring it on T.M." and Alison's says, "It's Never too Late!" and of course there are the tutu's, yes Mel is going to be wearing a tutu.  My husband asked me why, I said that it's all about having fun out there, some of the obstacles are going to be ridiculously hard, so why not have some fun with it.  I know some peoples reactions are like...you are crazy! All I can think of when I hear that is, WHY NOT, and how fear has such a hold on them.  Who cares what position we come in tomorrow, the point is, is that we are going to meet fear right in the face, and then kick it to the curb.  This is getting outside your comfort zone...when I asked Alison to join me, she didn't even know what is was, but said, "I'm in"...I did ask her to Google it quickly, just so she knew what it was about and did not want to kill me, at the start line!  She said, "Holly Sh*t, let's do it", I love that!!!

June 19th...Day 16 of the 17 D/D...Tough Mudder and Green Tea, what a pair!

Well I woke up this morning realizing that Tough Mudder is only 4 days away! I feel good and confident. The reality is, I think for something like this type of race/activity, it's all in your head.  I work out for a living so the physical part does not scare me...I actually think it will be a lot of fun.  I'm not going to "race", I'm going to finish and have fun...of course I'm doing it for the challenge, so my head is focused on that and not how hard or crazy each obstacle is going to be.  It will be what it will be, I will deal with it then.  My concern now is getting my energy levels back up.  I have decided to add in some carbs before the first phase is done because simply...I need more energy.  This week I've slowly re-introduced oatmeal and some whole wheat bread, my white burger bun was not what I was thinking...weak moment.  I feel awesome with the oatmeal added back but when I have bread, my stomach totally bloats out...so trying not to use bread.  I have to step up my game this week and get on it as far as liquids go.  The book wants us to have 3 cups of Green Tea a day.  So I went down town to a tea store called Silk Road and found some yummy Green Tea blends...

I choose, Japanese Sour Cherry, Mango Shade and Casablanca.  They are all great, I find regular green tea too bitter.  These, I just made a big pot and then cooled it in the fridge for iced-tea.  Here's what the book has to say about the benefits of Green Tea...There are certain natural chemicals called catechins in green tea that increase fat-burning and stimulate thermogenesis, the calorie burning process that occurs as a result of digesting and metabolizing food.  So drink up!  

June 18th...Day 15 of the 17 D/D...PMS menu

Well I'm almost done the first phase of the 17 Day Diet, got hit hard this weekend with my period, super low energy, and lots of cravings...not a fun time to be on a diet! Yes, I indulged this weekend. Saturday night I had some crazy Pina Claudia mixture at Laura's party and half a Cider, so hardcore! I did have the usual party foods, chips, crackers, and deserts but I did not go crazy, had a bit of each, then walked away. Sunday on the other hand, I waited too long to eat, so the family and I combined lunch and dinner, and had burgers, fries, gravy and I finished it with a piece of pie!

Here is " The PMS Exception Diet" from the 17 Day Diet book...
Day 1 Breakfast • Cinnamon apple oatmeal: Peel and dice or grate 1 medium apple. Cook the apple with oatmeal (to yield½ cup of oatmeal). Serve and sprinkle with cinnamon. Cinnamon helps stabilize blood sugar. 
Lunch • Turkey sandwich: On 2 slices whole-grain bread, spread a tablespoon of Dijon mustard and top with slices of low-fat turkey breast and tomato slices • 6 oz. fat-free plain or sugar-free yogurt with 1 cup diced mango. Dinner • Grilled salmon • Large salad of lettuce, tomatoes and parsley, drizzled with 1 tablespoon of flaxseed oil and 2 tablespoons of herbed vinegar.
Snacks • 3 Brazil nuts • 1 oz. dark chocolate • 6 oz. fat-free plain or sugar-free yogurt, or 1 cup soy milk • ½ medium cantaloupe.


Day 2 Breakfast • Cheesy parfait: Combine ½ cup Breakstone LiveActive cottage cheese with 1 cup berries (any variety) and 3 chopped Brazil nuts.
Lunch • 1½ cups whole-wheat pasta (this constitutes your 3 servings of natural carbs for the day) topped with sugar-free marinara sauce. • 1 medium apple or pear.
Dinner • Grilled or baked chicken • Plenty of steamed asparagus • Sliced tomato, drizzled with 1 tablespoon flaxseed oil and herbs • ½ cup low-fat chocolate pudding.
Snacks • 6 oz. fat-free plain or sugar-free yogurt • 1 medium banana. 


Day 3 Breakfast • 1 cup cocoa made with soy milk • 2 scrambled egg whites • 1 slice whole-grain toast • ½ medium cantaloupe.
Lunch • Tuna sandwich: Mix a 3 oz. can of tuna with a tablespoon of light mayonnaise and 3 tablespoons finely diced celery. On 2 slices whole-grain bread, spread tuna mixture and top with tomato slices. • 6 oz. fat-free plain or sugar-free yogurt with 1 cup diced mango.
Dinner • Grilled steak • Large salad of lettuce, tomatoes and parsley drizzled with 1 tablespoon of flaxseed oil and 2 tablespoons of herbed vinegar. 
Snacks • 1 medium apple or pear • 3 Brazil nuts • Large bowl of edamame.


Day 4 Breakfast • 1 cup high-fiber cereal • 1 medium banana, sliced and placed on cereal • 1 cup soy milk.
Lunch • Large spinach salad with spinach leaves, topped with ½ cup of tofu (cubed), 2 slices cooked turkey bacon, crumbled, ½ cup garbanzo beans and chopped parsley, drizzled with fat-free dressing • 1 slice whole-grain bread • 6 oz. fat-free plain or sugar-free yogurt with 1 cup fresh berries.
Dinner • Grilled pork chops • Cucumber and tomato salad. Slice half a cucumber, combine with a cup of grape tomatoes, and drizzle with 1 tablespoon flaxseed oil and 2 tablespoons herbed vinegar. 
Snacks • 3 Brazil nuts • 1 oz. of dark chocolate • 6 oz. fat-free plain or sugar-free yogurt • 1 medium apple or pear.


Mel's food log:
7am- coffee small piece dark chocolate-homemade.
8am- 1/2 cup Greek yogurt w. 1/2 cup strawberries, 1/2 w/w bagel.
10:45am- bowl of homemade chicken curry veggie soup.
11am-handful of bran cereal.
3:30pm-1/2 raw oatmeal w. 1/2 berries.
6:45pm-Salmon, spinach salad, and asparagus.

June 15th...Day 13 of the 17 D/D...I found chocolate!

Ok so I've excepted the fact that during my period on this diet I must consume some carbs if I want to stay sane and not be locked up!  So this morning I did a protein shake, and a bowl of Greek yogurt with some strawberries and a bit of granola.  Then I met Fiona for a lunch date and had eggs, potatoes and a salad.  Felt actually full after the meal.  I find for myself adding a tiny bit of carbs curves the sweet tooth.  Had to do a little cream and sugar refereeing with Fi and her coffee...I know, isn't lunch fun with me!  I have to say, giving up sugar for almost 2 weeks, has not really been that bad, it's not having chocolate right now that is making me nuts.  So in search of some guilt free chocolate, I put the word out and Lara and Crystle assured me that this recipe was super yummy!  So tonight, I went at er and have to agree, YUM!

 Here are all the ingredients, you can get them all at SuperStore, except this Vainilla came from Mexico...

 Here is Coconut oil, hard at room temperature.  You need to melt 4 tbsp. of it slowly in the microwave for about 40 seconds...

 Then add 1/2 cup Cocoa powder to the melted oil...be quick with the rest of the ingredients so that they melt into the Coconut oil...

 This is my action shot of pouring 1 1/2 tbsp. of Agave syrup...

 And then I added 1 tsp. Vainilla, mixed it all up...

Poured onto cookie sheet lined with wax paper...

 So it's optional to add dried cranberries, of course this increases the calories, but is totally worth it...might be too plain without it...place in freezer flat for about 20mins...

 Pull out and brake apart into bite size pieces...

Chase gives it the official kiss of approval...finally something I bake he likes, well not really baked, who cares it's chocolate!  If you look above the middle piece of chocolate is about 90 calories, or the equivalent to 2 points at Weight Watchers.  This chocolate can be as thick or thin as you want it, depending on the contain you put it in...note, once out at room temperature, it melts fast so keep in freezer, until snacking time!