Looking for a quick workout to do at home? I just completed this little full body burner during Isabelle's nap and I feel good! The objective is to complete this as quickly as possible, completing 21 reps of each exercise, then 15 reps each, then 9 reps each. I finished in 2 mins and 40 seconds and I was sweating!
If you want a little more, you could take a 1 minute break, and do it all over again and try to finish faster than your first round. I did take the time to complete a warm up (jumping jacks and mountain climbers) and finished up with some stretching.
Give this quick burn workout a try and post your time in the comments. It should only take a few minutes - you could even do it while you're waiting for your lunch to warm up!
No cheats. No slips. No excuses. For 100 Days, I followed the Whole30 program and I couldn't be more thrilled by the results. Now, I'm not a newbie to the Whole30. My first adventure was in August 2012 and before this year's Whole100, I had completed 4 previous rounds. With every previous round, I would lose 5-6 pounds and then try to keep to 80/20 paleo. Some weeks would be better than others and those 5-6 pounds would slowly creep back on - usually in the form of bloat. I decided at the end of 2014, that I wanted to REALLY make this a way of life. I REALLY wanted to change my habits for good. The last 100 days have done exactly that.
I would say the first 30 days were just like every previous round - I felt better, had clearer skin, lost 5 lbs, but I had a list of things I still craved and desired. Then around Day 40, I had another dose of the magic. Something I hadn't experienced previously. My cravings were really diminishing. I was feeling GREAT, and my body was really changing. I was actually quite surprised on Day 61 that I hadn't lost any more weight because my body looked so different. On that day, I decided to break up with the scale for good because it truly does not tell my story.
The days kept flying by and it became easier and easier to remain on plan. I turned down my mother's lasagna at a family gathering without a problem. I wasn't even tempted to eat pizza during a get together at my husband's Crossfit Box. Off plan foods just weren't even interesting anymore. I honestly craved my nutritious and delicious foods that I had made a habit of creating every day. I fell in love with red cabbage and if you're following me on Instagram you have noticed that I've eaten it almost every day since I've discovered that I loved it. My Whole100 Results
I decided to not weigh myself today because for the first time in forever, I don't care what the scale says. Coming from a person who used to weigh herself multiple times a day, this is a huge victory for me.
When I look at the progress photos above, I know that my body composition has changed. I'm less bloated and I'm down a dress/pants size. That tank top is an XL and I can now fit in a Medium sized shirt.
I lost 1 inch off my waist and 2.5 inches off my hips.
I've seen major progress in the gym - I've hit new PRs on my front squat and deadlift and I've been able to run during workouts without needing to take walking breaks.
I've solidified these new healthy eating habits and choosing real food, all the time, is just my new normal.
People keep asking me what I'm going to do now. If I've ordered a pizza or stuffed my face with a cupcake yet. And the answer is I'm eating the same stuff I ate yesterday and the day before. It's delicious and makes me feel great - why would I go back? Sure, if someone had a delicious, freshly baked cupcake in front of my face right now, I would consider eating it. But the difference is that before, just the thought of a cupcake would trigger my cravings and I would be heading straight to the kitchen to satisfy my sweet tooth. Instead, I have no compelling feeling as I type this.
I think I've finally taken control of my relationship with food.
It no longer controls me - I am in charge.
I am Whole30.
I shared this post on my Instagram account yesterday, but thought I would share here on my blog as well. The difference a year can make, my friends! This time last year, I was sitting on the sidelines, 4 months postpartum, watching my husband compete in the 2014 Crossfit Games Open. I actually felt great that day: I remember the baby taking a nice long nap that afternoon and finally having the ability to take a shower, blow dry my hair and put on some makeup. I wanted to look pretty as I cheered on my very in shape husband and socialized with all of his gym friends. When I saw someone post this picture the next day on Facebook, I remember being embarrassed. Did I really look that big? I didn't feel that big. I've always been a very confident person and think I carry weight pretty well, but I still did not like the way I looked in this photo.
I also remember talking to my husband that day and I thought he was crazy when he told me, "Next year, you will be doing it too!" YEAH OKAY HONEY. I had already started to dabble in some Crossfit workouts, but with a new baby, and my husband's crazy work schedule, it was very hard to commit to a consistent program. Around the end of June, with the help of the Kid Care program at a new Crossfit Box that opened up locally, I was able to commit to Crossfit and workout 3-4 times a week. It was such a game changer and, lo and behold, here I am. One year later, with my Rogue and Reebok gear, head band and thumbs taped ready to take on the first workout in the 2015 Crossfit Games Open.
I have God, my husband, family, friends, Whole30, and Crossfit to thank for my transformation. There's still a long way to go but I'm rejoicing in this milestone. Wherever you are in your journey, take a moment to pat yourself on the back for every good choice you've made. For getting up early to workout. For trying a new vegetable this week. For resting when your body needed rest. All of these good choices add up and you may not see a difference today or tomorrow, but you will. I'm a different person today than I was in that first picture and I couldn't feel more blessed.
If you've been following me on Instagram or Facebook, then you know that I have been following the Whole30 program since the end of December with a goal of reaching 100 days of Whole30. Since I have completed four separate rounds of Whole30 in the past, this experience so far has truly been a breeze. I've never felt more committed and dedicated to eating only real, nutrient dense foods than I am right now. Yes, there have been crazy days when all I have wanted was for my husband to pick up some takeout on the way home. There have also been days when I've craved a piece of chocolate. But I have been able to overcome all of the cravings by simply preparing wholesome and delicious meals and reminding myself why I am doing this program.
My past experiences with Whole30 have always been great - I've lost weight, felt less bloated, had clearer skin, slept better, and had more energy. Since my first 30 days back in August 2012, we began incorporating a Paleo lifestyle with our occasional treats for special occasions or if we just felt like having pizza, we had pizza. I maintained my weight loss for the most part, but after having my daughter at the end of October 2013, I had a lot of weight to lose again. I did two Whole30s in 2014 and began to do Crossfit. These all helped me lose about 25 pounds throughout the year, but once the holidays came around, I gained some weight back. I feel as though I completely let loose and negated all of the progress I made throughout the year. I decided to embark on a Whole100 on December 29, 2014 because I really wanted to see what an extended Whole30 program would do for me.
Let me tell you that it has been the best experience so far. Today, I'm on Day 61 and while I lost almost 6 pounds in the first 30 days, I feel as though I'm experiencing the best results now 31 days past the initial program. My body composition is definitely changing. My clothes are fitting WAY better. My bloat is gone. Today I'm actually on my monthly cycle, and I typically gain 5 pounds of water weight and look like I'm 3 months pregnant. But I don't see that in my photo today! I would love to say that I'm sleeping better - but I have an almost 16 month old that has been crazy at night. However, despite the sleep deprivation, I am able to hold it together throughout the day with more energy - so that's still a win!
The funniest part of all of this is that when I weighed myself this morning, I didn't lose one fraction of a pound since Day 30. Maybe it is because I'm on my monthly cycle and I did in fact gain some water weight that is hiding my actual weight loss. Maybe not. Some would say that means the program isn't working, but it clearly is. Look at the difference in that picture above from Day 21 and Day 61! I thank God I have been taking pictures because if I didn't see this physical proof, I probably would be feeling terrible today about not losing any more weight. But I'm not mad, I'm actually feeling great and so motivated to continue on this journey.
In fact, I may never get on the scale again. It truly doesn't tell my whole story. Who cares anyway how much force is exerted on my body by gravity? I just care about how I look and feel, and gosh darnit, I think I'm looking pretty good and feeling even better.
It's been a few weeks since I've written a Weekly Fitness Victories post. Mostly due to lack of time and then I had to take almost 2 weeks off from the gym because the little one was sick.
When I got back to the gym last week, I thought I was going to experience a set back in my training - but it was actually the opposite. I came back stronger and was able to kick butt in my workouts. I guess my body needed some recovery time!
Last week, I was only able to go to Crossfit two days but they were good workouts! During Tuesday's workout, I was able to progress to only a black band for pull-ups. I used to need both black AND green to pull myself up. Getting stronger! WOOT! On Wednesday, we did a lovely benchmark workout combination of Grace + Annie + Grace. That was rough, but fun. It was my first time doing Grace (30 Clean & Jerks for time) and I completed the first Grace in 4:03 at 55#. I'm looking forward to testing my progress in a few months on that one. Either faster time or heavier weight!
Current week: 11/10 - 11/14
MONDAY: REST DAY
TUESDAY: ARMISTICE - In honor of Veteran's Day.
This was a tough workout, but I felt very strong and was able to maintain a good pace.
WEDNESDAY: REST DAY
THURSDAY: All the Squat Cleans!
We worked on squat cleans from the hang position and I PR'd! The heaviest I've been able to clean off the floor was 85#, but I was able to do 90# from the hang! I bet when we test a full clean, I will be able to do more. I worked a lot on technique and getting under the bar quicker - which totally helps! Sometimes I freak myself out mid-pull and bail, but my coach helped me to just drop under the bar and stand back up. After missing an attempt, I was able to clean the bar without a problem. Funny how that works. Technique is so important.
FRIDAY: HERO WOD FRIDAYS - Wittman!
I finished. That's all that matters! Wittman seemed like it wasn't going to be too bad, but seven rounds of anything is definitely going to test your stamina. I wanted to quit after round 2, and then again after round 5, but thanks to my coach, I was able to push through. After all, it's all about honoring the fallen who gave it all. I just can't quit - they surely didn't.
Share some of your fitness victories this week, big or small, in the comments below!
The night of my daughter's first birthday party, I was talking wedding dresses with some of the ladies who are excitedly planning their weddings. I then got the crazy idea to try on my wedding dress for them, so we snuck upstairs and I pulled out the beautiful gown from my closet.
Now, in preparation of my wedding on January 28, 2012, I had lost 25 lbs following the Weight Watchers program and I felt GREAT on my wedding day. It wasn't until the summer of 2012 that I found out about the Paleo lifestyle and subsequently, the Whole30.
Who would have thought that almost 3 years later and just 1 year after having a baby, I would not only fit into my wedding dress, but it would actually be a bit too big?!
Although we eat Whole30/paleo most of the time, and I've now become a Crossfitter, it's easy to get down on yourself when the number on the scale doesn't budge as much as you think it should. But dancing around in my wedding dress this past weekend made me so proud of myself. I've definitely come a long way and I can't wait to see where we go from here.
This week started out a little rough. Due to some unforeseen circumstances, I couldn't make it into the box (Crossfit word for gym) on my regular training days. So instead of working out 4 times this week, I only got in 3. But they were all really tough workouts so I'm not complaining!
Current week: 9/22/14 - 9/26/14
MONDAY: REST DAY
TUESDAY: REST DAY
WEDNESDAY: ALL THE REPS
This workout was a toughie. It was a chipper which means it was high reps of a lot of different movements. I'm most proud of doing 80 sit-ups. Since having a baby, my core has been really weak. When I first got back to working out in January, I could barely do 5 sit-ups without having to take a break. Wednesday, I did the 80 reps in sets of 20 - that's progress!
THURSDAY: I RAN THE WHOLE WORKOUT!
I hate running. Whenever there's a run portion of a workout, I always do run/walk intervals. But during Thursday's AMRAP which included a 100m sprint every round, I did not walk at all. I ran the whole time for every round. 100m may not sound like a lot, but when you're tired from doing all the other parts of the workout, you can easily get in your head about needing to walk to catch your breath. At least that's what happens to me! But I pushed through those thoughts and I'm proud of myself.
Hero WODs are always over the top hard. They are supposed to be - how else can we honor our military, law enforcement, and firefighters who have given it all?! Hotshots 19 honors the nineteen members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
I took my time with this long workout and I'm just glad that I finished it. I might have wanted to quit a thousand times, almost threw up during round 5, and had to walk more than run, but ladies and gentlemen I finished it. Took me 52:28, but I finished!
So here's to another week of pushing myself to new limits! The weekend calls for some rest and I hope to be right back at it on Monday. Share some of your fitness victories this week, big or small, in the comments below!
At least for me, it's easy to get down on myself for not being able to do more when it comes to my Crossfit workouts. I get frustrated when I have to walk instead of run, when I have to use less weight than my peers, or when I can't get over my fears to just jump on a box.
But I do know that I'm getting stronger, faster, and better everyday so I'm going to start a blog series that will document at least one victory from each of my workouts in a given week.
Focusing on the positive is the only way to live life!
Current Week: 9/15 - 9/19
Monday: I hit a new PR!
We worked on deadlifts, and I increased my 1 rep max by 40 lbs! My new PR is 175# and my 3RM is 135# which was my old 1RM!
Tuesday: I did two double unders in a row!
During one of the EMOMs, I actually did a double under! And then I did another one - 2 in a row! I was so excited I dropped my rope, hugged my coach, and then went back to the WOD. I didn't get another one after that, but it's progress!
Wednesday: I did 50 thrusters at 55#!
Typically, during a WOD with thrusters, I've only been able to successfully complete it with a naked 35# bar. But not today! I did all reps at 55#.My first set was 17 reps unbroken - I guess there is no going back!
Thursday: REST DAY
Friday: HERO WOD FRIDAY - Whitten
Just showing up was my victory today. While the WOD called for 5 rounds of a bunch of stuff I don't like (burpees and running blah!), I did a very scaled version of 3 rounds. I could have stayed home today, but I showed up and did something. I can't be mad about that!
Share some of your fitness victories this week, big or small, in the comments below!
It's been 2 years since I've discovered the Whole30 and it has most definitely changed my eating habits for good. We eat paleo style and Whole30 meals the majority of the time, but do allow indulgences as we see fit.
However the last couple of weeks were a bit more than just an indulgence - I was stress eating and ended up having a carbopalooza. I immediately gained 5 lbs of bloat and just felt horrible. So with that being said, I'm doing my 4th official Whole30. No slips, no mistakes, no excuses, for 30 days. Just 100% real food, 100% of the time. I will be documenting more of my meals on my Instagram account (smpons) so please feel free to follow me on there. I also hope to post some new recipes on the blog as well.
Hope this motivates someone else! Change your life in 30 days!
Yesterday, 9/15/14 was Day 1. Especially since I now do Crossfit 4 times a week, I'm expecting some great results within the next 30 days.
I believe I've mentioned this before, but I really, REALLY, want to be one of those pregnant ladies that still looks incredibly adorable in a workout outfit at the gym. I'm already 18 weeks along and I have not been as active as I thought I would be. In fact, I haven't been consistent at all. I could go into all of the reasons why I haven't been exercising as much, but I'm not going to do it. I'm just going to make a resolve to change today.
As I prepare for the most incredible journey of my life, I've been reading tons of books, articles, and blogs on the labor and delivery process. I am educating myself on my options and my goal is to be as strong as I can to put myself and our future child in the best situation as possible. I don't know what to expect, or how I will personally handle it, but what I do know is that millions of women have labored. Our bodies have been designed to go through this process. Our bodies know what to do, so I have to be confident in my innate ability to bring my little human safely into this world.
I wish I could remember where I read this, but someone compared labor and delivery to an athletic event and the 9 months of pregnancy to the training period. Now if I was signed up to run a marathon in October 2013 instead of welcoming our first child, I would not expect to be successful if I didn't prepare and train my body for that type of endurance event. I would have a training regimen and would definitely have to follow it! So I'm choosing to train my body so that I can give us all a good run for our money on that special day in October when "we" become a "family of three."
Why it's important to exercise while pregnant:*
Women who exercise during pregnancy:
Have reduced weight gain and fat deposition during pregnancy
Have fewer pregnancy discomforts
Report a more rapid physical and emotional recovery from delivery
Tend to have easier, shorter and less complicated labors
Have less need for pain relief during labor
Have more stamina during labor
Increase their aerobic capacity
Decrease their susceptibility to illness
Increase their energy level
Babies of exercising moms:
Have significantly lower heart rates than babies of non-exercising moms
Are better able to cope with the stress of birth
Have a greater ability to adapt to life outside the uterus
Are more healthy at birth
Are leaner at birth and tend to stay lean as they grow
Sleep through the night sooner
Are better able to self-calm
Score higher on tests of general intelligence and oral language skills
Have decreased risks of cardiovascular and metabolic diseases later in life
3-4 times a week, I will do the beginner workout of the day (WOD) posted on the Crossfit Mom website. This website modifies the WOD that is posted on the main Crossfit website for pregnant women. It's an awesome resource. By doing these scaled Crossfit workouts, I know I will safely and quickly build up my strength. Below was today's WOD. It seems simple, but I needed to take a little breather after round 2. Thrusters get your heart pumping!
In addition, 5-6 times a week, I will do a 30 minute prenatal yoga routine. I've been doing the following routine since the first trimester and I really love it. Not only is it free on YouTube, but I feel SO MUCH better after completing the session. You really don't realize how tight your muscles are until you fully stretch them out! Plus yoga is known to help with balance, circulation, and breathing techniques. All good stuff for the expectant mom!
I also plan to add in some walks at the nearby park's nature trail and some swimming now that it's getting warmer. I don't of course want to over do it, but I know I can definitely do more than what I'm doing now!
Today, I did successfully complete both the WOD and the yoga and I felt great. I had more focus during my working hours and just felt happy that I did something good for both me and baby. I do have to admit that my legs are already sore from all of the squats in the WOD and the yoga - but squats are such an important strength training exercise, so I'm going to keep doing them!
Any suggestions, comments, or thoughts from the experienced moms out there?
So I have been researching CrossFit for about a month now and while intrigued, I've been also very intimidated by the athletes that take part. I mean, did you see any of the CrossFit games? These people are beasts!!! Mark has been interested too, but there aren't CrossFit gyms (or I believe they call them "boxes") near us and we already belong to a gym. Which is only a 2 minute drive from home.
I started toying with the idea of checking out the WOD (workout of the day) that gets posted on the website and trying to do it at home, if I could. Yesterday's workout included a bunch of pullups, which I know will be extremely difficult for me. In my search for pullup substitutions, I found two things:
1.) Crossfitmom.com - are you serious? These women are preggo and dominating these workouts! I really have no excuse! I subscribed to this blog just for a constant reminder that anything is possible. These ladies rock.
So after that motivation (and lots of great ideas for help on pullups from my FB friends), I decided to start the 2 week beginner program today.
I like check boxes.
My first thoughts:
1.) I know how to do a burpee, a squat and a situp. This shouldn't be too bad.
2.) I don't see this taking very long - is this really all I have to do?
I like to wear a heartrate monitor while I workout to make sure I'm in the "fat-burning zone" and track how many calories I burn. Well my heart rate shot right up after about 5 burpees. Those things are killer. The squats were fine, but I know I'm going to feel that tomorrow. The situps actually surprised me as being very challenging. I did do an ab workout last night so I'm not sure if my core was just tired, but every time I got to 20 situps, I was really pushing hard for the last 10.
I also have to admit that after my second set of burpees, I started feeling ill. I got light-headed and my ears started ringing really badly. I paused my stopwatch and sat down for a minute while the symptoms subsided. WARNING - TMI AHEAD. And then I puked. Good thing I was trying this from home and I have a bathroom on the first floor.
I started to feel really embarrassed with myself. Like, really? I couldn't do these 3 exercises? I know I'm stronger than that. For what it's worth, I get motion sickness very easily (even the treadmill makes me want to puke), so I'm guessing the quick up and down of the burpees didn't agree with me too well. But I gave myself a minute - and I decided to push through the rest of the workout. AND I COMPLETED IT. Talk about puke and rally.
Now I'm sure that a trained crossfitter could probably do this whole WOD in like 5 minutes, but I'm going to give myself a pat on the back for doing it in less than 15 minutes and for pushing through despite my body's reaction to it. What seemed very simple, is actually kinda hard. And I know this is just the beginning. Stay tuned for tomorrow!
Before I let you go, here's another WOD - except this time, it's the WORD of the day ;)
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