The Joyous 12 Days of Christmas..

12 Drummers Drumming, 11 Pipers Piping, 10 Lords a leaping, 9 Ladies dancing, 8 Maids a Milking, 7 Swans a Swimming, 6 Geese a laying, 5 gooooldennn ringssss.. WAIT. No, that's not right. I've been sadly confused all these years! Apparently the 12 Days of Christmas is in fact a much more physical and greuling endeavor than singing this catchy little song. Why you ask? Well please, by all means, let me tell you about the real 12 Days of Christmas.

Today's WOD ("workout of the day" in the CrossFit lingo I mentioned in my prev. post) was The 12 Days of Christmas. It goes as follows;

1 burpee box jump
2 push press
3 strict pull ups
4 power cleans
5 back squats
6 ring dips
7 v ups
8 wall balls
9 kettlebell swings
10 toes to bar
11 thrusters
12 jumping lunges

So you know, you'd think you just run through this once or twice like a circuit.. LOL, WRONG. This exercise in done in ladder form.

It goes 1, 2-1, 3-2-1, 4-3-2-1, .. etc until you reach 12-11-10-9-8-7-6-5-4-3-2-1 working your way all the way down from the 12 jumping lunges to the 1 burpee box jump. Holy hell. This 30 minutes (give or take) was brutal. They were really trying to make up for the fact that the gym won't be open for two and a half days weren't they? ;)

Though this was incredibly challenging and few modifications had to be made, it's rewarding to see myself achieving tasks that even last week I wasn't able to. So, all y'all, go get out of your comfort zone and push yourself. Outside of the comfort zone is where the fun really begins :)

Zucchini Noods!

Hi all!! It's been a bit since my last post. Lot's has been going on. Long story short, new job, new home, new routine, the whole nine. Good news though- I'm happy with all of it. Happier than I have been in a long time so I do say the silence has been worth it.

So let's cut to the chase. Now, if you know me you know I tend to stick to a workout routine for about a year and then go on to the next. From zumba to pilates to running to lifting to competing to boxing. Not on purpose, it just seems to happen like that. Not because I don't like the workouts, I do, but because I like to try it all. I just want to do everything. That being said, I have joined a CrossFit gym! I always swore I would never crumble to the pressure and do CrossFit. Honestly, I was intimidated. It is a completely new element, something so far out of my comfort zone that I have to remind myself daily that it is real life.

Not only is it a new atmosphere, it's like a whole new lifestyle. You've got the whole new language that comes with it, acronyms and famous names of heroic people that symbolize certain workouts and lets not forget nicknames for people who push themselves a little too far.. cough cough pukie. Aside from the new language that I have pondered buying some sort of dictionary for (perhaps CrossFit for dummies, that exists, no?) there are also special diets that many Crossfit athletes follow, mainly the Zone Diet and Paleo Diet. We will touch on those in another post- there is no vague way to get into all that jazz. The workouts are like nothing else I have ever done before, at least not since I was in gymnastics eons ago.

I'll keep y'all updated on this new chapter. It's definitely challenging me in a way I have never been before, I'm constantly competing with myself to be better. That is probably what I like most about this sport, there is almost no way to halt progress. You are always becoming stronger and better,

Now, let me tell you about this bomb dinner I made tonight. Zucchini noodles with tomato, onion, garlic, spinach, crushed red pepper all topped with grilled chicken and tomato sauce mixed with a little cottage cheese. Yum. I used my Spirelli vegetable cutter to make the noodles and then cooked them on the stove top with the other vegetables in olive oil. Meanwhile I was heating the sauce in a saucepan with the cottage cheese until the cottage cheese was all melty :) Low carb, high satisfaction fasho.

Zucchini Noods a la Bailey

Serves 1

1 zucchini

1/4 c onion chopped

1 roma tomato

handful spinach

1 clove garlic

1/2 tsp crushed red pepper

1 tsp olive oil

italian spices to taste

1/3 cup no sugar added tomato sauce

1/3 cup lowfat cottage cheese

3 oz grilled chicken

Cook the vegetables and spices in the olive oil on the stovetop. In a separate pan heat the sauce with the cottage cheese. Once the vegetables are cooked and the cottage cheese is melted, top the "noodles" with the sauce and grilled chicken. Viola.

Until next time, happy Monday!

B

 

So I think I'm Tough..

Hi guys!! Sooooo I did something a bit drastic. I've been itching to have a challenge recently, something to motivate me and a goal to work towards. I'll be running in the Rock n' Roll Marathon in April in Nashville but I was looking for something a little more physically challenging. That being said, I signed up for my very first Tough Mudder! Ackkkk!!

A group of twenty some odd people from my boxing gym have formed a team. We will be meeting twice a week at either Hoover Dam or Alum Creek on either given day for group boot-camp workouts. The workouts will be led by instructors from Title Boxing. It will be 10-12 miles of muddy, brutal, challenging obstacles and throughout them we will learn the true value of teamwork. I'm so nervous but also excited for this. I've heard many horror stories about Tough Mudder but I have also heard that accomplishing one is one of the best feelings in the world. I'm eager to conquer this challenge and even more excited to have a team of people I'm growing closer with to take it on with me.

The challenge is open to anyone so if you are interested in joining our team you can log on to the May 17th challenge in the 11 am group. Our group name is The Sticky Wet Bandits. You can also find more information in the Facebook group (just look at the groups I am in and you will see one called Tough Mudder 2014).

On that note, I am off to bed now. One last day of work until I can commence in the weekend festivities! It is St. Patty's Day weekend after all :)

Yay For Mini Trips!

I took the liberty of putting some of my racked up PTO to use this week and went to Louisville, Kentucky with my cousin! We stayed with one of our aunts and needless to say it was pretty fun. Sticking to a healthy diet while traveling can be troublesome but I made due just fine this trip. We left on Sunday and arrived after a four hour commute. Half way through we stopped at Montgomery Inn, a restaurant famous for their ribs and sports memorabilia. I got a salad, broccoli and grilled shrimp which was all rather delightful.

Day one in Kentucky entailed of a workout and sight seeing in down town Louisville. First we hit the gym and worked our legs. My aunt was sweet enough to get Jake and I two day passes to her gym. After we got our swell on we made our way down town and wandered the Museum Hotel, took some pictures and then grabbed a drink and a quick lunch at a bar in a hotel. Normally I wouldn't go on about this but this bar was much cooler than most bars.. It was a giant fish tank! Pretty nifty if you ask me. 

After that I had the pleasure of making a lovely dinner for the fam :D I made sauteed shrimp and asparagus and a rice, cauliflower and broccoli side. It was so good! I just sauteed the shrimp in lemon juice, garlic, paprika, salt, pepper, and a little bit of butter. As for the asparagus, I just roasted it with a few spices.

Day two was also a slam packed day of activities. We woke up and went to the Muhammad Ali Center which was super cool. It was filled with amazing facts and videos and quotes and even the gear Ali used throughout his career. Believe it or not Ali was from Louisville Kentucky and still resides there now. The Ali center was nothing less than inspirational. I couldn't help but walk out chanting "float like a butterfly, sting like a bee".

After the trip to Ali's museum we made our way to the gym for back and biceps. It was a SOLID workout, probably the best I've had for biceps in a while. Then we went home and got all cleaned up to go see the Broadway play of Ghost. It was great! 

^^ That's us on the red carpet thinking we're fly ;)

We made our way back home the next morning and the lovely freezing weather of Ohio greeted us eagerly. It was a nice short trip away but it's also good to be back. I was up and at it in my usual routine today, up at 5 and boxing until 7. Then worked and came home and meal prepped for tomorrow. TGI(almost)F baby!!

Do You Even Poptart?

There has been a lot of Pop-Tart hype in the body building and fitness community recently. It goes hand in hand with the IIFYM diet approach where as long as it fits in your macros for the day, you are golden. Pop-Tarts are being used as a carb tool of choice. They are a "quick" carb meaning the refined flour and sugars are quickly broken down by the body and more readily used which is ideal pre and/or post workout. The high carbs and low fat make them an ideal pre or post workout snack. Not to mention they have over 29 delightful flavors!



Here is the breakdown of the traditional cherry frosted pastry:

Serving Size: 1 Pastry

• Calories – 200
• Total Fat – 5g
• Saturated Fat – 1.5g
• Trans Fat – 0g
• Polyunsaturated Fat – 2g
• Monounsaturated Fat – 1g
• Cholesterol – 0mg  (0%)
• Sodium – 170mg (7%)
• Total Carbohydrate – 38g (13%)
• Dietary Fiber – less than 1g
• Sugars – 17g
• Protein – 2g

As you can see, high carb and relatively low fat. Ideal for a "quick" carb. The reason people go for quick carbs pre and post workout is because the body needs fuel to burn immediately during and after a workout. If the body doesn't have something at the ready to use it will dip into your muscle stores for the energy and it will be harder to retain any size and muscle density. When the carbs (the body's preferred energy source) are at the ready for "quick" use, your muscle stores are safe from being dipped into by the body for energy. Therefore, simple carbs such as refined flour and white rice are ideal.

I bought a box of Pop-Tarts this past week to see how I felt about them as a pre workout option. I feel like they were a good source of energy in the mornings upon first waking up before I got a lift in. It was something small to have in my stomach to fuel my workout (mind you I only ate one at a time) which was nice. I also tried eating one before boxing and the extra sugar helped keep me powered through the brutal hour of high intensity cardio. Is it something I will regularly buy? Ehh I can't commit to that. I am weary of anything with 17g of sugar per serving. Except ice cream.. that will always be an exception in my life ;) I may buy them from time to time because they were very convenient and tasty and useful however it is not high on the list of my better caloric investments.

Oxidative Stress and the Holy Grail to Fight It



Recently I have been doing some research on a supplement called Protandim. Protandim combats oxidative stress through Nrf2 activation. I know that first hand this seems like another language so allow me to break it down for you.

First I will explain what oxidative stress is. Oxidative stress is inevitable for everyone. It is generated through the process of living life (eating, sleeping, breathing, exercising). Your body constantly reacts with oxygen as you breathe and your cells produce energy. As a result highly reactive molecules are produced within our cells known as free radicles and oxidative stress occurs. When our protein controlled antioxidant response doesn't keep up, oxidative stress causes oxidative damage. Moral of the story, oxidative stress is thought to be involved in the development of cancer, aging, heart failure, Alzheimer's, sickle cell syndrome, autism and a handful of other things.

Nrf2 has been referred to as "a guardian of health span and gatekeeper of species longevity". The transcription factor Nrf2 is constitutively expressed in all tissue but more so in some organs than others. It is most abundant in the liver and kidney. Nrf2 protects the tissues against oxidative stress and inflammation.

Now back to Protandim and how both of these topics combine to be relative to it. As I said earlier, Protandim combats oxidative stress and it does so by activating the Nrf2 in the cells in the body and communicates to them to do what they're already designed to do: up-regulate "survival genes", genes that enable cells to survive in the face of stress from free radicles and other oxidants and down regulate other genes to help the body function at an optimal level.

Protandim is made up of five potent botanicals:

 

Ashwagandha (root)- Traditionally, this herb was used as a tonic to raise energy levels and improve general health and longevity. It has generated interest in the study of its antistress and antioxidant properties.



Turmeric- Used for flatulence, jaundice, menstrual difficulties, hemorrhage and colic.

 

Green Tea extract- This much studied extract, produced from Camellia Sinensis leaves in China, is used as a source of antioxidants for the preservation of good health. It is also used as an aid to weight management.

 

Milk Thistle extract- Has been used for hundreds of years as a liver protectant and to support liver function and relieve digestive disturbances. It has physiological effect and therapeutic properties.

 

Bacopa extract- Research focuses on this plants effects on memory, learning and concentration.

I have been taking this supplement as of recently and I can honestly say I feel more mental focus and clarity in my skin. I definitely notice the detoxifying properties of this supplement. Final consensus: I recommend! I have been taken the Protandim by LifeVantage. They even have a supplement for dogs too with all these great ingredients! It's called Canine Health, also by LifeVantage.

If you are interested in trying out Protandim go to http://www.mylifevantage.com/laverewilson and follow the prompts to make an order!

Crazy 8's



Today I thought I'd give a quick post to start the week out strong with a solid workout! The workout is called Crazy 8's. It seems relatively simple, lower weight, fewer reps but I promise that come the end of workout you will feel that burn!

Start with a 45 lb bar sans any added weight plates. You will work your way up in weight through the exercise. There are a total of 5 sets. For the first set just use the bar, the second set add 5 pounds to each side, the third add five pounds to each side, the fourth reduce to just five pounds on each side and then the last set with just the bar again.

On to the workout now..

With no rest in between exercises start with:

8 bent over rows
8 upright rows
8 shoulder press
8 good mornings
8 squats
8 left leg lunges
8 right leg lunges
8 close leg stance squats (go far enough down on these that your butt touches the back of your calves and then shoot strait up lifting the bar into another shoulder press from behind the head)

At the end of the sequence take a 1 minute rest, add/subtract weights for the next sets and get back at it! Good luck!

Rolling With The Punches

As of recently I have been boxing 3-4 times a week. In the beginning it was all about the workout. The "burn 1000 calories in an hour" slogan is what drew me in. But boxing to me has become so much more. While it is entirely the hardest workout I have ever had in my whole life, it has become so much more than just the workout for me. It is a tremendous amount of stress relief. Whaling at a punching bag for an hour sure does take a load of steam off. It's also more than a stress relief though. I walk out of the club feeling strong, fierce and empowered. I feel like I handle anything and like I am on top of the world.

The workout was definitely not what I had expected. The first fifteen minutes of class are the "warm up". Hah.. warm up.. I find the warm up to be possibly the hardest part of the class depending on the instructor. This first portion of the class is built up of running laps around the grid of punching bags. Throughout the running the instructor will call out exercises such as "high knees" or "walking lunges" and so on and so forth. The majority of these exercises are plyometric exercises. Occasionally they will have us stop and do push ups, mountain climbers, jumping jacks and a number of other things. Needless to say the first fifteen minutes is nonstop go go go. The second portion of the class is thirty minutes of throwing combinations at the bag. The instructor calls out strand of numbers and each number represents a specific punch to throw. There are six different punches; jab, cross, left hook, right hook, left upper cut and right upper cut. Some combinations you go for speed and some for impact. You throw punches in rounds, just like a traditional fight. Between rounds the instructor yells exercises for an "active rest" to improve footwork and fluidity, many of which are plyometric exercises. The last fifteen minutes are for core work. Some exercises incorporate a medicine ball and others are flat back exercises. I can't even explain how worn out I feel after these classes. I have worn my heart rate monitor to the classes and I have burnt anywhere between 745-950 calories depending on the instructor. As I continue to go and get better I burn more and more.

Fast forward two months from the beginning of my boxing beginning and here I am now. I have been meeting with a trainer about 2 times a week and doing one on one fighting. I love it! I never thought fighting would be something I liked to do myself but low and behold, it is. My hands have definitely taken a beating from it. It's worth it though!