A New Challenge

Well, we have a corporate health challenge going on at work for the next 6 weeks.  I signed up to participate in 2 events - the 9 mile bike race and the 5K.  I'm looking forward to both events. I am a bit nervous, but it's nice to have an end goal and event in mind.  I also decided to pick two events at which I am somewhat apprehensive. Might as well use this is as a chance to conqueror a little internal obstacle while improving my functional fitness.  I've been wanting to participate in an organized bike event for quite some time. I figured this distance wouldn't be too bad to start out with.  I signed up for the 5K to see if I can try to find some enjoyment in jogging.  I will do a mixture of walking and jogging, but I'm still kind of excited about it.

In addition to these things, I've started working out at Metroflex again.  I'm focusing on my own training & development for the last part of this year.  I feel like things are finally coming together for my personal goals, and the chronic stress has subsided.  I feel happy, balanced, and mentally focused.  Now is my time.  Let's see what the next 5 months will bring...dedicated training, consistent eating, and nothing will get in my way.

Long-term goal is Figure 2012...Bring. It. On.  :-)

Anyway, today's training consisted of:
Early Morning/Empty Stomach Cardio (30 mins)
Evening Resistance Training: Legs

I'll start my new (updated) diet tomorrow.  I am not eating enough, hence my lack of weight loss progress. Time to get focused and eat like a competitor.

Yesterday marked a huge milestone for me. I actually rode 11.5 miles on my bike. I was nervous because I did the whole thing on the road.  However, I went early in the morning, and I LOVED every minute of it. It's so much different than my spin bike. I was tired, but happy. In the evening, I did some jogging on my treadmill (2.2 miles).  I have 4 weeks until the bike race, 5 weeks until the 5K, and I'm giving myself 16 weeks to see how close I can come to my personal goals.

Fitgirl is back with a vengence...

Another Round of Bikes & Bells

Wow - I can't believe it's been so long since I've posted!  Anyway, wanted to share tonight's Bikes & Bells workout...it was another good one! It's similar to a workout that we've done in the past, but we kept things flowing and pushed our limits with each round.  Sadly, this doesn't look as exciting on paper, but the energy in the room, adrenaline, and a kick a$$ playlist really rocked this class out. I give it a 10!

You'll need your Gym Boss for this workout.  I used my iPhone to time the 5:00 bike rounds and the Gym Boss to time the bells rounds.   I set my Gym Boss up as follows:
Set it for 2 Auto Rounds
0:30/0:30. 
This way, it counts my 2:00 kettlebell rounds and allows me to transition every 30 seconds for rounds that call for that protocol.

Here's the workout:

Warm-up: 7:00 Bike
Rounds: 5:00 Bike + 1:00 Bike Recovery + 2:00 Bells

Round Details:
Bike 1: Seated Flat @ 90 RPM, Aggressive Resistance @ 5:00.
Bells 1: Swings - 2H, 1HL, 1HR, H2H @ 0:30/hand positions

Bike 2: Standing Climb @ 70 RPM, Heavy Resistance for 3:00, Seated Climb @ 65 RPM for 1:00, Sprint on Flat 0:30, Recover. 
Bells 2: Dead Clean Ladders 1/side, 2/side,.., 5/side..then work your way back down if time

Bike 3: Seated Flat Aggressive 4:00, conclude with 1 strong 0:30 sprint
Bells 3: Snatch Ladders: 5/side, 4/side, 3/side, ..then work your way back up if time

Bike 4: 3:00 seated flat, 1:00 standing flat, 4 sprints (0:20 work/0:10 recover)
Bells 4: Presses @ 0:30/side

--- We concluded here after 50 mins (included transition time, water breaks, etc).  If desired, keep going and add in any of the following rounds: ---

Bells 5: Windmill/OH Squat
Bells 6: KB Racked Squat 0:30, Mountain Climbers 0:30. Repeat both, leading with opposite side.
Bells 7: TGU's (1/side for 2:00 time)

In a rare occurrence, here is my playlist as well:
1. Tiesto - "Walking on Clouds" ... 7:18
2. Opus 3 - "It's a Fine Day (Remix)" ... 6:27 - I can't remember where I got this remix from, so here is a shorter ATB version that I've used in previous classes - http://youtu.be/_iJU0EWsn5Q
3. Kira - "I'll Be Your Angel" ... 4:25
4. Novy - "Touch Me (Radio Edit) ft. Abigail Bailey"... 4:56  - this is an awesome cover of Rui DiSilva's original version
5. Moby - "Lift Me Up" ... 3:06 - this is one of my favorite songs to climb to!
6. Sharam - "Be The Change" ... 6:58 (off of iTunes, Album: "Get Wild Special Limited Edition Bonus Track Version", Song: "Be The Change ft Ahousheh Khalili - track #1). The link i've provided isn't the actual version that I used but it will at least give you an idea for the song :-)
7. Daniel Bovie - "Love Me" ... 6:14
8. Origene - "Sanctuary Ivan Gough Remix" ... 9:17
9. Syke N' Sugarstarr - "No Love Lost Extended Mix" ... 7:17 (played this twice!)
--- Cool Down & Stretch with the remaining tracks ---
10. Telepopmusik - "Breathe Chunk Bass Mix" ... 7:17 here's a link to a similar (shorter) version in youtube - http://youtu.be/HDQw-RShRUQ
11. Jay-Z - "Run This Town (Radio Edit)" ... 4:35
12. Lady Gaga - "Poker Face (Acoustic Music Live version)" ... 3:38
13. D: Fuse - "Living the Dream (Chill Version)" ... 5:53


ENJOY IT ALL!!

20/10 Maddness

I've had alot of really great changes happening over the past few weeks, which is the reason for the delayed postings.  Anyway, I wanted to share a workout that was BRUTAL from tonight's bikes & bells class. It was a tough workout!!  Pull out your GymBoss timers for this one, folks!

I put both of my classes through this workout tonight. One group made it through 5 rounds; the other to 4. We scaled appropriately. For those of you warriors, take it up to the next level by completing all 8 rounds.

Enjoy!

FitGirl's 20/10 Maddness Workout

Warm-Up: 5:00 bike

Circuit Rounds:
Complete as many rounds as you can from round 1 up to 8. Use your Gym Boss timer to seamlessly execute the 0:20/0:10 rounds.
* 2:00 Bike
* 0:20 work/0:10 rest for 8 rounds of the given exercise listed below

Cool-Down: 5:00 Easy Pedaling or Walking

Round 1: Swings {Try doing 1H swings, switching sides for each 0:20 work period}
Round 2: Push-Ups (if 8 consecutive rounds of push-ups is too advanced, do 4 rounds push-ups, 4 rounds planks)
Round 3: Mountain Climbers
Round 4: Snatches or {Dead Clean & Press, switching sides for each 0:20 work period}
Round 5: Body Weight Squats
---------------------
If you make it this far, you're entering warrior zone!!
Round 6: Tricep Dips
Round 7: Shoulder Presses
Round 8: Swings

Notice that I did not call the "off-bike" sessions Tabata drills. They are based on the same time intervals as Tabata (20 seconds work, 10 seconds active rest for 8 rounds [4:00 total] ), but a true tabatata is done at 100% effort.  If we were doing true Tabata drills, we'd only pick 1 of the 8 drills to complete.  So, this workout would be more appropriately coined metabolic conditioning.  Anyway, no matter what category you give it, I call this workout HARD (in all caps)! :-D

Let me know if you give it a shot!

Not So Bad...

I took a group conditioning class on Saturday, my first one in about 2 years actually. It was so nice to be the student instead of the teacher. I absolutely loved it!  Anyway, I actually caught a glimpse of myself in the mirror during the session.  I was actually NOT disgusted by what I saw. I realized that I am probably my own worst critic.  Even though I mentally thought that I was out of shape and de-conditioned, I still kept up well with the rest of the class and even exceeded most. I also realized that I still have very beautiful, full muscles. When I caught that glimpse, I didn't see what I thought I looked like in the mirror (i.e. carrying excess body fat with no visible evidence of being a consistent exerciser). Instead, I saw a strong, athletic woman...I didn't see all of the flaws that I see when I look in the mirror at home.  I had an "a-ha" moment and realized that I am my own worst critic. Yes, there are still areas that I want to improve, but the current state ain't that bad!  I know that I'll reach my other goals with consistency and dedication. I just need something from time to time to encourage me to keep going.

Anyway, I share this because if any of you deal with body image issues, realize that you are probably your own worst critic.  I encourage you to really try to look at your best features and (mentally) play to those.  Every person is beautiful, and I encourage you to find your own inner beauty and let that eminate on the outside. You will be much happier and the little things/negative thoughts will be defeated.

Anyway, I hope that eveyone is doing well and enjoying the festivities of the 4th of July holiday weekend!  I just focused on my own exercise and diet for the weekend (i.e. getting the kitchen cleaned, meals prepared, exercise routines on the books, etc). Honestly, when I'm working out and/or planning for my workouts, I feel that I'm my happiest.  The weather has been gorgeous, and all I've wanted to do is go out, enjoy the weather, soak in the sun, and just be H-A-P-P-Y!

Looking forward to tomorrow's workout.

Another great workout!

Tonight I diversified my bikes & bells class slightly...It was a great workout!

Warm-Up: Bike 5-10 mins

Circuit Workout
Complete 3 Rounds of the following:
Cardio (Bike/Treadmill/Elliptical): 10:00
Corresponding Bells Round

Bells Round 1
Mixed KB Swings x 100
KB Snatches x 10/side
Mountain Climbers x 30

Bells Round 2
Mixed KB Swings x 50

TRX Squats x 15
KB Dead Clean & Push Press x 10/side

Bells Round 3
Mixed KB Swings x 50
KB Lunge & Press x 5/side
KB Squats x 10

Round 1 was my favorite bells round, hands down!  I had everybody mix up their work in each bells round. Meaning, instead of doing 100 swings consecutively, do as many as you feel comfortable doing, then do 5 snatches per side, resume swings, then do 15 mountain climbers, etc..  It was pretty great! We didn't use the timer in the bells rounds, and focused on everybody being creative and getting the work done as quickly as possible, but safely.  Loved it!

Coming Fall 2011: P90X2 (aka P90X:MC2)

Get ready, people.  P90X2 is coming this fall.  I am so ready!

Recipe Post: Sunday Morning Primal Pancakes

Oh. My. Goodness.  I made primal pancakes for breakfast this morning. They were so fantastic. I modified a recipe that I found on Mark's Daily Apple. 

Fitgirl's Sunday Morning Primal Pancake Recipe

Ingredients

1 small ripe banana

1/3 cup almond flour

Splash almond milk (unsweetened)

Dash cinnamon

Capful vanilla extract

Sugar-Free Syrup (I like Carey's)

1/4 cup fresh blueberries

4-5 pecans

Directions

1. Preheat griddle to 400 degrees.

2. Mash 1/2 of the ripe banana in a bowl.

3. Add cinnamon & vanilla to the mashed banana, and stir together until well incorporated.

4. Add almond flour and mix together.

5. Put splash of coconut oil or PAM onto hot griddle.

6. Pour pancake batter onto hot griddle.  It is best to keep pancakes small in size so that they cook well.

7. Wait until the pancake edges turn brown in color and then flip the pancakes.

8. Top with butter, sugar-free syrup, remaining 1/2 banana, blueberries, and 4 crushed pecans.

The original recipe called for 1 egg, which I omitted since I already had a side of scrambled eggs ready to go with breakfast. I was in heaven eating this breakfast! My batter yielded 2 small pancakes. I also used the wrong measuring cup for my blueberries, and wound up topping with 1/3 cup instead of 1/4 cup.  Oh well :-).  My batter seemed to need to cook for quite some time in order to cook fully (maybe because of the missing egg) and were kind of dense.  Next time, I will try to add an egg white, beaten to stiff peaks to try to make them more fluffy.  My nephews are visiting for the summer, and I can't wait to give these a try for them.

If you are interested in the original recipe, follow this link to see the original recipe & article from Mark's Daily Apple : http://www.marksdailyapple.com/the-many-uses-of-almond-meal/

Enjoy!