Archive | August 2012

Cycling to N’sync and a 215 lb deadlift

So I mentioned the other night I’ve been teaching cycling (aka Spin) class as an undergraduate course at my university. These kids seriously get credit for working out!! Sweet!

Well I have to tell you, I’m loving it! It’s fast paced, challenging and sweaty which are all the things i love most 🙂

Yesterday I created a workout for the class that was pretty tough and everyone seemed to enjoy so I thought I’d share it with you! (Lucky!)

N’sync with the music Spin Workout (Yes it is an N’sync themed workout by the way! I stumbled upon some old N’sync songs and just couldn’t resist creating a spin playlist out of it!!)

1. Gone- Warm-up and stretch

2. Bye Bye Bye-Fast spin for 90 seconds, fast out-of-seat climb for 90 seconds, fast spin/sprint until the end

3. Here we go- 2 minute in-seat climb (slowly continue to add resistance); finish with an out-of-seat climb

4. The Game is Over- Fast spin- This is your race pace speed people!!

5. Tearin’ up My Heart- Slow-it-down and perform a seated climb at high tension with increasing tension every 30 seconds

6. Pop-Fast spin with sprints at the chorus and end of song

7. It makes me Ill-Seated climb with increasing tension(gears) every 30 seconds for first 2 minutes, finish the song out of the seat and continue to increase the tension

8. You got it- Keep the tension on from the last song(it will be HIGH-around 16-18) and sit down in your seat and push those legs for 90 seconds. Stand up out of your seat for standing climb and continue to increase tension every 45 seconds.

9. Up against the wall- Fast spin (recovery for those tired legs!)

10. See right through you- Standing sprint for 1 minute, increase tension and grind it out for 30 seconds, sprint for 1 minute, increase tension and grind it out until the end of the song

11. Crazy for you- Slow, in-seat climb with increasing tension every 45 seconds, sprint at the end

12. (God must Have spent) A little more time on you- Cool down and stretching! You made it!!

This workout had us all sweating buckets and kicked our heart rates up really high! You will easily burn 400-500+ calories with this workout! The best part is it’s fast paced and fun so you’ll be done before you know it! Give it a try and let me know what you think 🙂

In other news….Crossfit’s still kicking my butt! (Although I’m also starting to kick it’s butt, so booya!)

I PR’d yesterday with a 215 lb deadlift (woot woot!) and am starting to improve on my cleans/snatches/thrusters. I also finally did double unders (getting the jump rope under your feet twice before you touch the ground) consecutively today!

Here’s my whip marks from the evil jump rope! We ended up doing 150 double unders plus MORE in the cash out!! Yowzas!

My pull ups are also improving and I am starting to get the hang of the “kip” motion which helps immensely when trying to do, say, 50 pull ups in a row! So overall I’m feeling great and loving it!

Here’s a snapshot of one section of our “box”! It’s becoming a second home to me!

I can’t even describe to you the amazing feeling you have when you push yourself to your limits and give everything you’ve got during a WOD.

 Yes, these are my sweat marks from lying on the floor after today’s WOD and cash out…..it’s a thing of beauty people!

Well now that I’ve started my day off the right way (with substantial amounts of sweat) it’s time to go teach some kids about CPR and First Aid! I’m creating future life savers here folks, it’s an important job! 🙂

Questions for you:

-Have you ever taken a cycling/spin class?

-N’sync or Backstreet Boys? (Is that even really a question?!)

-Do you ever get whipped with the jump rope?

What I’m loving right now

Yeah…I’ve been gone awhile, NO I don’t want to talk about it! I’ve got a million excuses for you, I’ve started grad school, i’m teaching undergraduate classes, I have a bajillion clients at the gym…blah blah blah. The point is, I’m sorry, Ill try to do better next time, and I love you all!!

Speaking of love…here’s some things I’m LOVING right now:

This super cute and simple hairstyle that I can do with my hair wet, yet looks like it took time and effort! (It didn’t!!!) This has been a lifesaver lately since I barely have time to shower let alone actually take the time to blow dry/straighten/put forth effort towards my hair!!

This make up remover is awesome! They are little pads, and they are so easy and convenient I can’t believe I’ve lived without them for so long!! (Thanks Mom, for suggesting these!!)

My sweet little teacup yorkie, Leia. She is always such a good little cuddle buddy and keeps me company when the hubs is away!

Ok…I KNOW this isn’t the ideal health drink…and normally I scold my clients for drinking this stuff, BUT given my BEYOND INSANE schedule lately, I’ll take whatever I can get to keep goin! Plus I love this one because it’s a mix of lemonade and tea and tastes soo good! 🙂

I am crazy into organizing lately, especially my fridge/cupboards and I found this beauty at walmart for…wait for it…$5!!! Talk about rollin back those prices baby! There are, count them, 7 different containers!! And they are very useful! I’ve used them for making GINORMOUS salads in to take to school or to store my fruit, veggies, nuts, etc. Plus BONUS: They are rainbow colored!!!

You can’t tell but that is a ridiculously HUGE tub of salad! I love making salads but the bagged lettuce goes bad so quickly! I was looking at the blog Undressed Skeleton and I saw she suggested putting all your lettuce into a tupperware container to keep it fresh longer! Love it!

Being a Grad student/Graduate Teaching Assistant. I love every bit of it! I love teaching my undergrad classes, those kids are awesome! I really enjoy sharing my knowledge and passion with them and look forward to every class(The downside of this revelation is a PhD may be in my future….how does Dr. Cabrera the Professor sound?) I also am LOVING my grad classes! Everything I am learning is so interesting and I am so excited to continue to learn more about my passion!

* I am also LOVING teaching my cycling class to the students at ISU and you will be seeing some cycling workouts posted on here soon!!

My blisters from lifting at Crossfit! No judgement people! It’s not weird to love getting blisters….er….well regardless I love it because it means I’m working hard and getting STRONG! I am also LOVING everything about crossfit, well except my sore shoulders(although I kind of like being sore cause it means I’m working hard!) and my mediocre clean(olympic lift), but I’m working on it!! 🙂 I love love love the people and atmosphere at crossfit and am very happy with the strength gains I’ve made and the skills I’ve learned! I must love it if I’m willing to get up at 4:40 am for it!

Cinnamon cream cheese…and it’s only 45 calories a wedge?! If you haven’t tried this stuff….what is your problem?!! Go try some right now! Then thank me later…

Things I’m not loving:

This movie:

The hubby and I went to see it for date night…I don’t even have words for how bad it was. But in my defense it had Kristen Bell in it who I love so I figured it would be good….oops….BUT on the upside we used a gift card so we didn’t really lose any money AND we got to hold hands and snuggle 🙂

Hmm…I can’t think of anything else for this list, which is good I guess! I’m sure there are other things annoying me right now, I’ll just have to let you know later! 🙂

Alright well this tired girl is off to bed to rest up for another jam packed day tomorrow!

Questions for you:

-What are you loving right now?

-Have you seen any good or really awful movies lately?

-What do you turn to when you are in major need of energy?

Frustration with food

So let’s talk about something I have been struggling with REALLY badly for the last few days, or maybe even weeks…?

FOOD…it is killing me. I don’t know what my problem is but lately my self-control is non-existent. I have been craving sweets like nobody’s business and I have a DISDAIN for any kind of vegetable (seriously, the sight of a salad makes me want to barf)…WHAT IS GOING ON?!

*I was going to post a bunch of pictures of food that I’ve been craving, but decided that would be counter-productive given the fact that I’m trying to get away from the stuff!

While I don’t share everything with you guys, I try hard to keep it real and let you guys know what’s going on in my life because I think you can relate and it’s nice to know others struggle with the same stuff you do. So this is my struggle right now.

It’s especially hard for me because I normally have good self-control and am able to easily turn down food I know isn’t beneficial to my body or performance. But lately….it’s just been such a STRUGGLE. The worst part is every time I give into one of my cravings I am so mad at myself later because I know I should have been strong and resisted. I know the junk I end up eating is in NO WAY going to fuel my body or make me feel good. Not to mention I have one of those bodies that is very sensitive to unhealthy eating and I get bloated and gain weight VERY quickly when I eat bad.

No joke-I can easily gain 5 pounds in a week if I start slipping on my eating. That’s just how my body is! So it’s really important that I keep myself in check! More importantly, when I eat crappy I start to feel crappy, both physically and emotionally. Physically my workouts suffer and I don’t have the energy I should. Emotionally I start to get down on myself and my appearance, which is not cool!

So….what’s the point of this post? I’m not really sure, I think I’m just sort of venting and sharing my frustrations with you guys because I want you to know I go through this stuff too!!! As a trainer and fitness educator I always strive to be the example and live a healthy lifestyle, but it’s not always easy!! The important thing to remember is that we’re all human and we all make mistakes! What matters is that when we fall, we get back up and keep on going!

That’s why my plan from here on out is to start fresh and just do my best to stay on track! I am going to back off of the paleo for now because it seems like when I jump right into something and restrict lots of things, I end up freaking out and craving everything I can’t have! So I think I’m going to go back to a clean eating approach: lots of fruits and veggies, lean meats, healthy fats and good carbs! I’m going to AVOID-junk food, take out, processed crap, etc and try my best to eat wholesome foods that I know will do my body good! I’m going to try to get back to eating 5-6 small meals a day because I know my body does better with that schedule and it helps speed up my metabolism. I’m going to be open to the fact that sometimes I will slip up, but do my best to keep that to a minimum and stick to my healthy eating as much as possible!

I’m going to attack cravings by simply listening to what my body really needs. Craving sugar? Eat some fruit! Craving something savory or salty? Have some peanut butter/nuts or some eggs with veggies…and so on! I know if I set my mind to it I can do this and get my body and mind back to where they need to be! I hope if you are struggling with this right now you will get on board with me and we can do it together!

Sorry this post wasn’t as exciting as my normal posts! Later this week I will recap you on my awesome week spent with my ADORABLE little nephew and both my sisters and brother-in-law! Fun times!!

Questions for you:

-What is your biggest weakness when it comes to food?

Ice cream of course! And lately burgers…which is weird…

-Do you believe in “dieting”? Are you a calorie counter?

I think dieting is terrible and it never works long term. You need to create a lifestyle change you can actually stick with, which is what I’m striving to do! I also HATE counting calories, but I know it works for some people and that’s great! I prefer to just eat healthy and watch my portions

-How do you keep yourself on track when it comes to healthy eating?

 

Running in quicksand and CPR manikins are creepy

Just in case you were wondering (and you probably weren’t) getting certified as a CPR instructor is not as boring as it sounds! I went into this whole thing thinking it was going to be a REALLY long 3 days of having boring CPR/First Aid information drilled into my head until I wanted to pull my hair out. In actuality, it was kind of fun and interactive. It was nice to touch up on my current CPR skills as well as delve deeper into first aid and other CPR information I didn’t know. Plus we spent a lot of time practicing the art of actually teaching the class to others, which was really good because I am a bit nervous about teaching this stuff to 28 students!

So this is my slightly creepy CPR manikin before I assembled him!

 

Here he is fully assembled! That weird bag sticking out of his mouth is his “lung”. When you blow into it his chest will rise. Pretty cool huh? Ok maybe not as exciting to the rest of you….I guess I’m kind of a CPR nerd now!!

Guess what finally came in the mail?!

 

My new Polar FT4!!! Isn’t the pink gorgeous?! LOVE! So I was very excited to finally get my new toy and OF COURSE I had to try it out! I wore it during one of my crossfit WODs the other day. The time included our warm up, stretching, etc and the actual WOD was only like 15 minutes, so burning 445 calories was pretty stinkin good! I’ve also worn this beauty for some of my treadmill runs and I have definitely noticed a difference in what my watch says vs. what the machine says for calories burned. Bad news peeps, the treadmill has overestimated by calories EVERYTIME, sometimes by over 100 calories! So keep that in mind next time you are working out on a machine!

So far I am very happy with my new Polar watch and I would highly recommend it!

In other news, I still can’t cook….

 

I tried to make these salmon patties, but I ended up burning the outside and the inside was still super mushy…FAIL

SO since I didn’t feel like attempting another cooking failure mom and I decided to have a food adventure and go to a “towny” restaurant (that’s actually not located in our town, it’s in a small town like 15 minutes from us) but that’s semantics…anyway we’ve heard lots of great things about this place and always wanted to try it so….we did!

Here’s their menu, it’s actually pretty simple and mostly made up of “bar” food, but supposedly they have amazing hamburgers, so of course I HAD to try it!

 

Let me tell you, this burger was AWESOME! I was originally going to eat this without the bun, you know since it’s A) got gluten in it and B) not paleo…but I decided I’d been really good the past few days and deserved a little bit of a break. I decided the possible stomach ache would be worth it, and let me tell you, it SO was!!

Of course no burger dinner would be complete without some ice cream for dessert….

 

I love when they give me eyes 🙂 Is it strange that I think it’s cute when my ice cream looks at me while I eat it? hmm….

So onto catching you up on my workouts from the past few days:

I have been faithfully attending crossfit every day and I am LOVING it! Today I was able to do the WOD that the rest of the group did instead of a baby beginner WOD and it was AWESOME!!! 🙂 I am just loving the workouts, the challenge and feeling of being pushed to my limits, plus the atmosphere is one of a kind! Everyone is so encouraging and nice, and the coaches are always giving you attention to make sure you are performing the exercises correctly. Pretty sweet!

I’m sure you are wondering, what about her running? Don’t worry folks, I am still keeping up with my half marathon training. I will say this week has been a bit tougher than I anticipated…I knew doing the crossfit would wear me out a little bit but I didn’t realize how much it would affect my running! Yesterday I did an easy 2 mile recovery run, but the kicker is it wasn’t that easy! I mean it was only 2 miles for crying out loud and at a 9:30 pace! But the first mile I felt like I was running in quick sand and it was HARD. It started to get better by the second mile but since I was only running 2 miles, that means I spent half my run STRUGGLING! But, it’s okay, mama said they’ll be days like this right? Today was a 5 mile pace run and it was a bit better, but still harder than it should be! I warmed up at a 9 min/mile pace and then ran the middle 3 miles at an 8, 8:15 and 8:30 min/mile pace. All 3 of these miles were supposed to be at an 8 min/mile pace, but I just couldn’t push through it 😦 While I was a bit disappointed in myself initially, I thought about how hard I’ve been working this week incorporating this new training of crossfit and realized I’m doing pretty well overall!  I warmed down at a 9:30 min/mile pace and called it a day!

 

There’s nothing like a nice sweaty run to finish your day!!

Time to get to bed, I’ve got a WOD bright and early tomorrow morning!

 

Questions for you:

Have you ever taken a CPR class? What did you think of it?

Does anybody else have a polar watch? If so, which one?

Anyone else have any cooking failures they want to share? (Please, it will make me feel better!)

 

 

 

 

Apple Cinnamon Protein Muffins

Snacks: Those awkward mini meals between the “real” meals when you are hungry but not sure what to eat so you end up turning into the cookie monster and eating everything in sight….

So lately I’ve been doing pretty good with my healthy eating when it comes to my main meals: Breakfast, lunch and dinner that is. Even though I eat about every 2-3 hours and each “meal” is about the same size, I still find myself struggling when it comes to those in-between meals. Breakfast? Easy, eggs with veggies almost always does the trick. Lunch? A ginormous veggie salad with some lean protein on top and BOOM you are good to go. Dinner? A lean protein plus a huge side of veggies and I’m set. But what about in-between those meals? That’s where I tend to struggle. Because while I know I could simply have the same thing for those other meals as I do for my designated breakfast, lunch or dinner meals, I just don’t want to! I like some variety in my life!

So what’s the solution to my snack anxiety?

Usually homemade protein bars, but they can get a wee bit boring. And that’s where this awesome recipe comes in!

Apple Cinnamon Protein Muffins (adapted from shape.com)

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Ingredients:

-2 cups almond flour

-5 rounded scoops vanilla whey protein powder(could use any kind of protein powder)

-4 whole eggs

-1 cup unsweetened apple sauce(I actually use baby food because it has less preservatives)

-1/2 cup coconut oil

-2 Tbsp cinnamon (add more to achieve desired taste, I like mine very cinammon-y)

Topping (Optional): 2 tbsp Xylitol mixed with 1 tsp cinnamon

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Directions:

-Melt coconut oil in microwave for 30 seconds, let cool

-Add in eggs and mix together

-Add in applesauce

-Add in the rest of the ingredients and mix well with a wisk

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Don’t stir too hard, you might break your wire wisk 😦 I’m such a she-hulk!

-Pour the batter into a muffin tin lined with cupcake liners (I like to spray the liners with some olive oil so the muffins come out easily) Fill each liner about 3/4 of the way.

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-Optional: Sprinkle cinnamon sugar mixture on top of each muffin before cooking and a little at the end right when they come out of the oven

-Cook in a 350 degree oven for 12-15 minutes (Mine ended up needing about 15 minutes but I cooked two trays at once)

I was able to get 17 muffins out of this recipe!

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Store in a closed container or you can put in individual baggies for an easy grab and go snack!

Nutrition Stats (Based off of My Fitness Pal): For 1 muffin based off of the recipe yielding 17 total

Total Calories: 191

Fat: 14.5 grams

Carbs: 6.2 grams

Protien: 11.3 grams

A great Paleo balance of lower carbs and higher fats and proteins! Score! PLUS these taste REALLY GOOD! I like to reheat them in the microwave for about 30 seconds or just take them in a baggie as a snack!!

I ate 20 meatballs and danced the night away

What a weekend! Where to begin…? Well on Saturday morning I did my cross fit baseline! It went really well, and now I can’t lift my arms above my head….crossfit problems 🙂

Here I am after my baseline WOD, thoroughly sweaty and feeling good! So the first day they went over the correct form for the different exercises we would be doing and made sure we knew how to do everything and then we were given a list of things to do and we were supposed to do them as fast as possible while keeping good form. They were all bodyweight exercises plus some sprinting, but man was I wiped when I was done! I was able to complete everything in 4 minutes and 34 seconds! Since I was able to do it in under 5 minutes, I was given the option to do the whole thing again, so what did I do? I did it again of course! I ended up getting the EXACT same score, which bummed me out a little bit because I really wanted to beat it but I got a little caught up on the pull ups with a band because my foot came out of the band and I lost my momentum, so I think I would’ve beaten my time if it weren’t for that!

After crossfit I came home and had my post-workout sweet potato like a good girl!

YUM!

So after my intense morning workout it was time for the WEDDING! It ended up being a really BEAUTIFUL ceremony and the reception was really nice!

Look at that cute couple!!

Yes this is a picture of me with a meatball….it’s important to note that I ate 20 of these bad boys….and yes I know that’s crazy but the waiter bet that I couldn’t and you know how competitive I can get…

There’s all my empty meatball sticks! Now these were some GOOD meatballs, but later in the night when I could barely eat my dinner…

or the awesome CAKE, I was regretting this decision just a little bit 😉

My partner in crime for life, Stacy!!! She was my maid of honor at my wedding and we grew up living next door to each other. The bride also lived across the street from us! You gotta love childhood friends, there’s nothing like it!

I just love slow dancing with my hubby 🙂 So romantic!

Aren’t we cool? We definitely got our dance on, and MAN were my feet SORE the next day! I am getting old….HAHA

Overall it was a beautiful ceremony and a really nice reception. The bride and groom are two amazing people who are going to have such a wonderful life together and I couldn’t be happier for them! It was really nice to get to see old friends and party it up!

To catch you up on the rest of the weekend, Sunday I slept in a little bit, I was a bit wiped from all that dancing 😉 and then I was supposed to do my 8 mile run. I ended up only doing 6 because I felt my knee starting to bother me a little and I didn’t want to push it. I wasn’t too upset about it though since I’m still just getting back into the swing of things, and I know it’s better to be safe than sorry!

This morning I went to my second day of crossfit at 5:15 AM! Yeah…that’s pretty early I know but I like the idea of getting it out of the way and having the rest of my day! Plus I have to teach a strong class later today and I wanted to have some time in-between the two. I did a pretty basic WOD (Workout Of the Day) today, but it still managed to KICK MY BUTT! I was seriously on the floor gasping for air when I was done! Even though the competitive side of me wanted to jump right in and do what everyone else was doing, I appreciate that they want to make sure I really have my form down before they let me do the more advanced moves.

It just makes me that much more excited to learn all the different olympic lifts and other things so I can work out with the group! The nice thing was even though I was doing a different workout the other people were still cheering me on and one of the coaches pretty much spent all his time with me making sure I was doing everything correctly and really pushing me to give it my all. It was awesome!! Everyone was so nice and helpful and I am so excited to go back tomorrow morning! 🙂 Hopefully I can get some pics for you all then!

Well that’s it for my weekend! How was everyone else’s weekend? Anything exciting happen?

I’ve got a long next few days, as I am attending a 3 day CPR/First Aid Training class so I can teach it at ISU for part of my Graduate Assistantship. I am going to know more about CPR/First Aid than I ever thought I could know…but at least I’m ready to go in an emergency situation! 🙂

Questions for you:

-What did you do this weekend?

-What’s your favorite part of weddings?

I love to dress up and dance, plus the foods pretty awesome!

-Chicken or beef?

I always pick chicken, it seems like the safer choice!

Hello George Foreman, I might be allergic to seafood?

Today was bittersweet for me. I had my last day at my internship, which turned out to be only a few minutes long because I showed up to work and found out my supervisor took the day off for a wedding he has this weekend, but he forgot to tell me! Oh well it worked out because I got to see all my co-workers for the last time 😦 Well not really the last time because I definitely plan to visit! Anyhoo….they gave me a super sweet card and this AWESOME gift!

See a while back I was talking with one of my favorite ladies, Annette, who works at the rehab center and we were talking about cooking meat and she said she likes to use her George Foreman, and I said oh man I’ve always wanted one of those! She couldn’t believe I didn’t have one so……that’s where the awesome farewell gift comes in! 🙂 I am definitely going to miss everyone there and I had an awesome experience, but I know it’s time to move on to the next chapter in my life….Grad School!!!! AAaaah (Yes I’m having a minor freak out just thinking about being a GA in GRAD school….but it’s all good)

So on another note….I think I might possibly be allergic to seafood or something? Yeah I’m not totally sure but I ate this salad for dinner:

Looks awesome right? Yeah I thought so too! It has crab, shrimp, bacon and mango and it was YUMMY! However… a few minutes after I ate this I started getting itchy…and then a little while after that my stomach was hurting and I felt really nauseous…..then when I got home my throat felt like it was closing up and I was having some trouble breathing 😦 I mean we aren’t talking full-out anaphylactic shock or anything, but there was definitely something up! Not cool man….but I can’t pinpoint what it was for sure…so it’s a mystery for now.

Workout:

So today was a cross training day for me since I am sticking to my plan of running every other day (my knees are thanking me for that)! I decided to do some intervals on the spin bike followed by some steady state cardio on the elliptical. It was a nice workout and gave me a chance to catch up on my new Nicholas Sparks book that I bought on my kindle fire, The Lucky One. I’m not very far in yet but I’m already pretty hooked! I didn’t do any strength training in anticipation of my baseline testing for cross fit tomorrow! I want to perform at my best so I am saving my strength and energy!

Even though I didn’t run today I made sure to spend a good amount of time with my new BFF, the Foam Roller (I need to come up with a better name for it, any suggestions?)

Yeah….we are definitely getting pretty close! Move over hubby…foamy(lame name but it works for now?) and I may need our own space on the bed! 🙂

Now I am icing my knees as I type this! I am super committed to doing whatever I need to do to make sure I don’t get injured this time around!! Smart training=happy, healthy body=happy Jenna!

Now I’m off to bed! I need to rest up because I have a big day tomorrow! I have my Cross Fit Baseline testing in the morning (SO stoked but a tinsy bit nervous as well! eek!!) and then my good friends wedding!! I am so excited for her, she is such a sweet girl and she’s marrying an awesome guy! I’m also excited to slow dance with the hubs 🙂 Yeah….I’m that lame!!! I’ll fill you in on all the details later! Night all!

 

Questions for you:

-Do you ever name inanimate objects? Or is it just me…..

I named my kindle Kinny (so original I know) and my husband’s iPad Patty…I”m sure I’ve named other things as well!

-Do you have any food allergies?

-Do you own a george foreman? If so, what is your favorite thing to cook on it?