Milestone Alert! I Weight-lifted

Hi friends!!

So, for the past three weeks, I’ve been making time to do exercise every day.  If you know me or have read previous posts, you know I am not a big exercise fanatic, so this is somewhat of a large change in my usual routine.  Whether it be a few miles of (slow, labored) jogging on the treadmill or an hour of spin at the local Y in my town, I’ve been dedicated and unrelenting (and sweating like a you-know-what in church!).

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The only problem?  I am an admitted “wanderer” at my gym.  Once I’m done with cardio, I stare longingly into the weight-lifting area.  Sometimes I even walk through it, searching aimlessly, and for what feels like forever, as I wager with myself about whether or not I should try one of the machines.  “But Margo,” my brain whispers with an evil hiss, “they’re all looking at you.  And they KNOW that you don’t know what you are doing.  THEY KNOW!!!

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Realistically, I realize that this is not true.  I realize that the awesome men and women, ranging from age 18 to age 80, working hard to improve themselves, could not care less about me and my uncool mom-yoga pants or what the heck I am doing.  Still, I have had a hard time getting that evil hiss out of my head.  If you feel the way I do, then you know what I am talking about here.

However, something magical happened on Thursday night of last week.  My friend Summer offered to meet me at the gym at 6 pm after work even though she had already gotten her work-out in that morning at 5:30 am.  “What do you plan to do at the gym today?” She asked me by text at 10 am when I told her I was planning to go.  I replied, “Oh, you know, probably being weird and wandering around like an idiot after running for two miles.  Just kidding, I think legs and butt.”  But, I wasn’t kidding.  I did want to do legs and butt, but my friends, I DIDN’T REALLY KNOW HOW.

There is Summer on the right.  She even looks like a great friend, right?!

As someone who grew up playing a multitude of competitive sports, including lacrosse, basketball and volleyball, I am ashamed to admit this fact, but it’s true.  Coach Best, if you are reading this, please know my lack of memory in weight-lifting is not a poor reflection on your stellar training.  You are amazing.  Me, however?  I am a 30-something with a limited capacity to remember things I haven’t done for like 15 years.

Anyway, back to the magical thing that happened.  So, Summer met me at the gym.  I had just finished running on the treadmill, and she said, “Where to?”  I think my blank stare was enough to clue her in that I really, truly, did not know what I was doing.  She very kindly asked, “Want to see what I do on leg day?”  What followed was a game changer.  She showed me how to use the machines, how to adjust them to fit my height and leg length and comfort.  She showed me how to change position to work different muscles.   I left there and went home and felt like, for the first time in YEARS, I had gotten in a REAL work out.  My legs were burning that good burn that tells you, “You did work, girl!!”

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You might be thinking, “But Margo, if you knew you had this problem, why didn’t you buy a few personal training sessions at your gym?”  The answer to this is a complicated one, but it boils down to the fact that I was embarrassed, and did not want to admit to myself that I needed help.  So, insert here a wonderful, good friend, who, without judgement or even acknowledgement, rescues me from myself.  Without admitting that she didn’t want to go to the gym for a second time that day, she pretended to go for herself, when she was really there to help me because I needed help and wasn’t doing a good job of asking for it.

That, dear readers, is a GREAT friend.

So, what’s the lesson?  I’m not really sure… Maybe the lesson is to ask for help when you need it.  Maybe the lesson is to sign up for a few personal training sessions when you join a gym.  Maybe the lesson is that no one actually was staring at me in the weight area (evidenced by the fact that no one noticed/commented that I had a hole in my pants that I found when I got home.  At least it was better than the time I gave an entire presentation with baby spit-up down the back of my suit-jacket.)  Or maybe the lesson is to surround yourself with wonderful friends who will do kind things for you without even making you feel like they are helping you or asking for acknowledgement.

Maybe all of the above?  I’m not totally sure.  But, what I do know, is that I am grateful.  And my tooshie hurts – that wonderful burn that lets you know you are alive and putting in good work!!

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This used to be me on the right

Your imperfect friend,

Margo

 

Kristy, Au Naturale: Making Fitness Fun Wherever You Are

Alright Alright. I have waited long enough to talk about it. So let’s do it. Guess what? I Crossfit. And what’s the first rule of Crossfit?

               Always talk about Crossfit.

And boy, oh boy, did I ever uphold that rule! I’m pretty sure people ran for the hills when they saw me coming because, “She’s gonna tell us how many pull-ups she did yesterday”

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Yup….that is exactly what I would have done;) But now, I have learned the power of balance and FUN in adapting workouts to fit into the life of all that wish to have fitness be a priority in their lives.

It seems about time that I share some of my hubs’ and my favorite Crossfit Workouts. I do this so you can know that not only is Crossfit for everybody, but it can also be adapted and scaled down for every BODY. 

I’ll give y’all (that’s right I am a Virginian) two versions for these adapted workouts. The first version will be the Crossfit prescribed workout. The second will be adapted for the at home motivated fitness junkie.

You should of course only do these if you know you are medically safe to do so – if you’re not sure, ask your healthcare provider. And for Pete’s sake, use good form!!!! Not sure what good form is? Invest in a few personal training sessions or CrossFit Gym sessions (you might just get hooked like me).

Kristy’s Most Favoritest Crossfit WOD Ever

“Annie”

download (5).jpegWhat you’ll need: A jump rope and a yoga mat. Oh and some Chamois Butter  just trust me and buy it. High Reps=hello sit-up chafe. 

Oh and also if you’ve had kids……..These little life saver Poise Impressa protection things are Ah-May-ZZZING protection for those 150 reps of jumping. And yes, you will probably pee on yourself if you aren’t using them, let’s all just be real.

The point: We do these repetitions on a metabolic conditioning scale. The way it works is the clock starts, and you want to get in 50 reps of double unders then sit-ups. Then, you do 40 and 40, 30 and 30, and so on…..FOR TIME.

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You said do what?

Don’t have double unders? No problem, just triple the amount of single unders (standard jumping rope) you have to do.

50-40-30-20-10 reps of

Double unders

and sit-ups

Annie at home”

What you’ll need: Your body and a yoga mat

50-40-30-20-10 repetitions of:

High Jumps

and Sit-ups

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Record your time. And repeat in a couple of months and see if you can can get a faster time!

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My Husband’s Choice

“Nancy”

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We are back into the METCON here, but this sort of run/weight training is amazingly efficient in reaching your anaerobic thresholds. Threshold meaning the point when you “feel the burn” but you keep moving through anyway, fighting the urge to quit!

5 Rounds for Time:

400-meter run (roughly a quarter mile)
15 overhead squats

Men: 95 lb (with weight plates and a barbell)
Women: 65 lb (weight plates and barbell)

Crossfit.com explains this workout of the day, or WOD, perfectly.

“This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option
5 rounds for time of:
400-meter run
15 overhead squats

Men: 65 lb.
Women: 45 lb.

Beginner Option
4 rounds for time of:
400-meter run
10 overhead squats

Men: 45 lb.
Women: 35 lb.”

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“Nancy at home”

What you’ll need: A 1/2 mile route and free weights (you choose the load)

NO weights?

Find a heavy object in your house or use your baby/toddler for Mom/Dad-ercise!

5 rounds for time of:

1/2 mile run

15 air squats

OR

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OR 15 baby thrusters (shown below)

These are some fun ways to “dip your toe” into the world of High Intensity Interval Training to see if it is for you. But trust me, it is.

Enjoy rocking out and sweating massive amounts of High Intensity Awesomeness!

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I mean, who can argue with that?

Kristy, Au Naturale: Weight Loss Journey, A Hard Life Lesson in Transformation.

I am not even sure where to begin with this post. I’ve asked myself a million times whether or not it is a good idea to post about my weight loss journey. The answer is always the same. Yes. Because it ISN’T about weight.

It’s about the journey.

I was always playing sports growing up, so I never really thought about weight. Being genetically predisposed to diabetes, heart disease, high blood pressure, and obesity never ever crossed my mind.  As I got older, and the metabolism started to decrease, I began to take notice. Then….. I had kids.

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After I had my first little one, Christiana and I decided to sign up for a half marathon. Super ambitious goals are the only goals!! “Sure I can run 13.1 miles 8 months postpartum. I’ll just train my ass off, lose all the baby weight, and feel FABULOUS, right?”

EHHHHHHHHH (cue game show buzzer noise)

So so so so wrong. All that training and I lost ZERO pounds or inches. ZERO. I also ended up hurting my hip flexor pretty badly during that race because…hello...cross training is necessary when training properly for long distance running.

It was then that my metabolism came crashing screetched to a halt. I was eating all the food and drinking all the beverages. And it was then that my body image started to wain. An increase in scale weight and clothing size caused a HUGE decrease in self worth for me.

<Depression enter stage left>

Depression set in pretty hard. It was soon after that I spent a majority of my days in tears, not feeling worthy of any kind of love. OK, I know what you’re thinking,

“weight shouldn’t have anything to do with that…. society….. diets… magazines….. women are predisposed to unhealthy mindsets due to having their bodies objectified and sexualized in our faces since we were little and it shouldn’t affect them….”

Yup….all that.  All of the yeps. But I still hated myself for letting myself get to a place that I hated myself, perpetuating a vicious negative feedback loop.

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210 lbs, size 18 my heaviest

Fast forward to my daughter being born. With little #2, I never slept. She was up every 45 minutes of her life for the entire. first. year. I cannot get back all the wasted time on social media looking at photos like the one above and seeing someone I didn’t even recognize. It became impossible to see any happiness in my life. I was being blinded by how disgusting I thought I looked. I couldn’t see the beauty in the way my daughter is looking at me in this photo. The joy radiating from her sweet little face…

<Cue second bout of depression and self loathing>

It was then that my husband, bless that sweet man, had HAD IT!

“I want you to see what the children and I see, so I used my Christmas bonus and signed you up for the on-track class at the closest Crossfit. It’s already paid for….you’re going”

<jaw drop……anxiety sweat dripping>

Walking through the doors that day in January of 2015 changed the course of the rest of my life.

Through education, HARD WORK, team commoradory, nutrition challenges and changes (we went mostly paleo), and push from my family…. I started to feel worthy of this change. The weight loss started happening slowly, then once my diet changed, my metabolism that had been seemingly dormant for 4 years decided to wake up!

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3 months after beginning Crossfit, was down 15 lbs and SO MUCH HAPPIER already.

Suddenly, I could do stuff. Pull-ups (albeit assisted but WHO F$*&ing cares I was doing PULLUPS) pushups, deadlifts, stuff I had never even thought I’d be capable of.

Pretty soon, I found myself at a 55 lbs weight loss.  FIFTY FIVE POUNDS!

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155lbs

But….was I truly happy? Well, I went from hating my body, to becoming OBSESSED with it. I spent every moment I had thinking about workouts and how I needed to get there and see the people that had become my friends, my lifeline. I would get anxiety about every workout everyday.  And if I missed one, I’d have anxiety that I’d lost all the fitness I had worked so hard to get. Every day I’d miss dinner, and homework, and family time to work on this new body of mine. I looked for my self worth and validation for missing those things in every “you look amazing!”, from people that I heard. I found physical validation in others finding me attractive, since I had spent so long feeling hideous. In other words, my mental health battle had just begun.

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Thinnest here at 152 lbs size 8

I kept getting thinner and thinner. Skipping breakfast, drinking protein shakes instead of lunch (mainly because the anxiety for the workout that day would leave me nauseated), and only having an appetite for dinner after the workout. My coaches even noticed and talked to me about my weight. They weren’t happy.

It was shortly after this that I started having panic attacks. Undiagnosed depression and anxiety had gotten the best of me. With the up and down extremes, using weight loss and working out as the only escape, it became hard to even notice that I had lost myself and the person I was. I was no longer the carefree woman my husband married. The thing that made me happiest at that point, was now my greatest source of angst and pain.

Life threw us a giant kick in the ass when my son started losing interest in school. We started having emails and notes home from his teacher that he was way behind and not able to focus in school. Essentially, we took him to the gym and came home and put him in front of his homework or the television and talked about crossfit in the kitchen.

ROCK….BOTTOM…..PARENTING………FAIL……..<cue more self loathing>

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That woke me up to just how bad my mental state had gotten. I looked for validation at the expense of everyone but me.

My supportive (you know who you beauties are) friends and family took me aside, and told me that they loved me, but it had been as if they’d lost me to crossfit and crossfit people for two years at this point. So I changed….

I refocused my awareness on healthily eating, (whatever I wanted…not following a specific limited diet) being okay with skipping workouts and only going three days a week and NEVER in the evenings. We reinstalled family dinner around the table, and no television during the weekdays. And the biggest factor was that I asked for help. That help saved my sanity, just as Crossfit had saved my health two years earlier.

This is yesterday

The scale went up, but guess what….so did my performance in the gym. I still crossfit and I still think it’s the greatest exercise for me. My husband does it now, too!

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holla at yo boy

I ended up pulling away from the obsession, and have maintained a healthier weight for my body, mind, and life balance ever since. Anxiety is something I still struggle with daily, but the self awareness actualizes true coping, instead of filling and fueling it with old habits and relationships.

My point in writing this story is to show that, while I may have felt skinny and awesome in some ways, I hadn’t truly healed myself. I live a life nowwhere I am so much happier, showing my daughter that I have a little weight to me, but it comes with greater strength. She can see all that Mommy can do. I can balance now. And I hope to inspire her to adopt this motto: Strong is the new skinny.  Strength, balance,  SELF LOVE, and happiness have been the end goals to this journey and will continue to be. For now, when you ask me what my weight is in the above photos, I will answer this way,

” 155# deadlift for 100 reps, 75# on the barbel for the rest of the 200 reps. And guess what, I threw that damn scale out the window……..”

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Dr. Yoni Freedhoff

18835945_10103938084553859_8628446883750688728_n Kristy is a married mom of 2, doula, massage therapist, and dedicated crossfitter with a passion of healing the human body and mind in Virginia.

At Home with Christiana: Best Fitness Apps

Fitness is something that has always been a part of my life. From junior athletics to marathon running to postpartum recovery, fitness is a major source of stress relief, confidence, and balance in my life. So while a day in the life of home renovating and chasing little people is almost always a workout in some form, my personal fitness is something I work very hard to prioritize. For me.giphy4

We all know by now the countless benefits of exercise (if not, read up!) but sometimes LIFE HAPPENS and getting to the gym just doesn’t. Parent or not, sometimes just adulting feels like sabotage to your fitness routine. Then add the schedules of 1, 2, or 3 little people that have little no regard for your agenda, and well, you get the picture. Client meeting runs late and you miss your spin class. Baby changes her nap schedule and you miss yoga by 5 f&*ing minutes. Ugh. “Namaste!”  Luckily, for days like these, technology is here to literally save our asses. Praise to the Fitness Apps.

Fitness apps have been a game changer for me because they allow me to get a serious workout in whenever and wherever I choose. No gym, no trainer, nobody else’s schedule but mine. Even multiple little people can’t sabotage these – there is a pause button for diaper changes, (because sh*t happens) and frankly, babies make great kettle bell substitutes for those walking lunges.  Also, no one is around to judge me for drinking coffee during my morning yoga session. #mommasrules

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In sum, fitness apps are totally awesome! With one caveat. Apps are definitely a realm where not all are created equal, but don’t despair if you’ve struck out in the past.  I have included my three favorite, time-tested apps below.  They won’t let you down.

Best Strength/Cross Training App: Nike Training Club

Nike Training Club (NTC) is my go-to app for at-home cross-training. NTC features a wide variety of workouts designed by pro athletes and celebrity trainers (oh heeeey Ronaldo, I see you). Ranging in intensity and activity level, these workouts can get straight up hardcore.  I love that this app allows you to select a workout based on a number of criteria. Only got 15 minutes? There are workouts for that. No equipment on hand? There are workouts for that, too. Want to target a certain stubborn body part or muscle group? There are PLENTY of workouts for that.

Another great feature is you can play your own music without interfering with the app’s audio cues. Because NO ONE likes doing burpees in silence. No one. New workouts are uploaded pretty regularly so I have yet to get bored. You can also set up 4-8 week personalized plans via the app that provide you with workouts in the order and frequency you should do them based on your personal inputs. This app really gives you everything you need to get a serious sweat on. So get after it!

Cost: Free

Great for: Strength training, beginners to serious athletes

Best Yoga App: Yoga Studio by Gaiam

Anyone who spends the majority of their week surrounded by little people who have yet to develop the concept of ‘personal space’ can use a little zen. But sometimes a lot of the time your yoga studio’s schedule won’t jive with yours, your kids stay home sick, or you just plain sleep in. Fear not. Gaiam’s Yoga Studio is a great app that can bring the Om at home, on vacation, in the backyard… anywhere. Time to get those yoga pants doing some actual yoga, y’all.

I will be the first to say that I am picky about yoga, and I think this app does a great job of channeling the calming vibe of a studio class via your wireless device.  You can download a wide variety of pre-made classes and meditations (more of our thoughts on meditation here if you missed it) ranging from 5 minutes to over an hour that target specific muscle groups or problem areas (such as lower back pain, yoga for runners),  or a particular mood (strength, Relaxation, AM/PM). Or you can create your own custom classes too. The one-hour Relaxation class is a personal favorite in our household. After the kids go to bed, light a candle, roll out your mat, (maybe pour that glass of wine, because why not? You’re at home!) Annnnd enjoy some well-earned savasana.  You won’t regret it.

Cost: $1.99/month or $19.99 annually

Great for: All levels of  yoga 

Best Running App: Map my Run by Under Armor

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Running for me currently goes one of two ways…  either the stars align and I get a glorious solo run while someone else watches the kiddos OR I’ve loaded up the jogging stroller with kids, snacks, blankets, water bottles and goodness knows what else. Either way, I just want to GO before something goes wrong. I don’t want to worry about creating a route, monitoring my pace or distance, or fidget with a bunch of settings on my devices.

Enter: Map my Run. I can load saved routes with a touch of one button or simply “start workout” and go. All while my distance and pace and calories are reliably monitored and saved to track progress. You can add notes to your run once it’s completed (like perhaps “double stroller into the wind” or “goldfish spilled”) so you can track your training performance without trying to remember why you had a couple really off pace days.

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You can also connect with your running buddies/family members that use the app to encourage each other along the way, which is especially fun if you’re training for an event together, even long distance, or just for added support.  That “NICE RUN, BUDDY!!!” text from your partner never, ever gets old.

Cost: Free

Great for: Running/walking/biking, tracking outdoor routes, race training

I hope these apps are as helpful for some of you to maintain or even begin your fitness regimen as they have been for me.  Shout out with your favorites if you have some to add!  Now go get you some Om. Cheers!

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View More: http://taraliebeckphotography.pass.us/homecoming123

Christiana is a Navy wife and mother of 3, attorney and former realtor, world traveler, home renovator and decorator, yogi, fitness enthusiast, and recipe and fine wine explorer.

Kristy, Au Naturale: Daily Meditation for folks who don’t have time to freaking meditate.

As a massage therapist and energy worker, I put a lot of pressure on myself to put out a “zen” vibe to others. To be perfectly honest though, I have the knowledge and the tools to become and remain grounded, but I am just like many of folks in rest of the world when it comes to my ups, downs, spaz-outs, and whirlwind emotions. The struggle has been real when it comes to self-doubt and judgement about how much I am not focusing on harnessing the inner strength that I know lives within me.

I have, though, found some simple, do-able things you (yes YOU!) can do to integrate meditation into your life.

Take five

It is during the most stressful times that I find it amazingly important to spend 5 or even 1 minute shutting off my mind, and really just listening to myself breathe.  That’s as easy as closing your eyes. Forget your to-do list (those can wait), no phone calls (silence that sh*&), and just really breathe.

“But how do I ‘just’ breathe, Kristy?” Truth is, I don’t use a certain style of breathing like ‘diaphragmatic breathing’ or ‘yoga breathing’. My answer is simple. In and out, people. In and out. Then, When you open your eyes…smile. Fake it if you have to. But smile. Find something you find funny and really SMILE. Think about something you hold dear and feel the love of that something within you, and surround yourself with it.

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ONE TO FIVE MINUTES. This can be done at stop lights (with eyes open of course), right as you sit down at your desk, as soon as you open your eyes in the morning. Brushing your teeth…..anytime or anywhere. No excuses. We all drive. We all brush our teeth… (hopefully). Set a reminder on your phone if you have to… oh then put it away for five minutes.

Other people do find special breathing techniques helpful or grounding. There are great online tutorials like this one on YouTube or on apps such as the Insight Timer.

After you breathe, step two is finding a way to be mindful about setting your energy and intention up for the day by learning something new about your inner self and practicing it throughout your day.

Start at work

We all email, right? Sometimes WAY too much! How many emails do you write in a day? Read in a day? 10? 25? Well, before you start your daily “this meeting should have been a F*%#ing EMAIL, CARL!!!!!!” anger freak out, go here: The Daily Om

My wonderful mother signed me up one day during a hysterically crying episode of postpartum anxiety to receive these daily emails full of insights that helped me ground myself with purpose.

Madisyn Taylor authors this website and when you subscribe, you get wonderful emails each day as a reminder to consider yourself first. Through this webpage, there is also a series of free or donation-based courses that you can take ranging from ’21 day at home Yoga’, to ‘freeing yourself from people in your life who are energy vampires’, *f’ing Carl* .(that is the subject of a whole other post–people who DRAIN the every last shred of life out of you just by being in the same room).

It’s science

In the book Handbook for Happiness: A 4 Step Plan For Resilient Living, the Mayo Clinic sums up that emotional and physical benefits of meditation are vast. It can help emotionally with stress management, imagination, creativity, tolerance and patience (cash reward for anyone who can teach me these), reducing negative emotions, increasing self-awareness and sense of being in the present.

Oftentimes, we overlook the effects that meditation has on illness and medical conditions.

“Meditation might also be useful if you have a medical condition, especially one that may be worsened by stress…….” “some research suggests that meditation may help people manage symptoms of conditions such as:450300_300x340_Cover.jpg

  • Anxiety
  • Asthma
  • Cancer
  • Chronic pain
  • Depression
  • Heart disease
  • High blood pressure
  • Irritable bowel syndrome
  • Sleep problems
  • Tension headaches”

LOADS of folks deal with these chronic issues, so why not arm ourselves everyday with the power of mind to DO SOMETHING about it? For free. With no bad side effects.

The power you have within you to change the vibes your giving off each day is remarkable. You just have to remember that it is there. It is important to realize that YOU and YOU only determine the course of how you handle situations.  This information is key to starting each morning off with a bit of peace to face the day. You can take back  the power to decide how you will feel and use that power to decide how you will react to each situation. Or… at least fake it until you make it!

Good luck and Namaste!


Momday Faves: Part Deux

To continue a “few of my favorite things” on these Momday Faves list….

Kristy’s turn:

Mommy Hooks

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Does this look like you running errands or enjoying a day out with kids in tow…one in a baby wearing device, one holding hands, and one in a stroller? Trying to run errands, go to the farmers market, store, zoo,shopping mall, anything can be overwhelming when the “stuff” piles up.

“mommy hold this” twice from each kid….plus picking up that package from post office and the flowers that I told you to buy for yourself a few posts ago…..

Heres your solution…The Stroller Hook!

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This one, by Toogli, is one that I like but there are several comparable brands to choose from here: Hook Options

This lovely thing clips ALL YOUR BAGS into your cart, stroller, backpack, wherever you want it! Its a heavy-duty carabiner that saved my life with two kids, a diaper bag, a baby wearing device, all the coats, shopping bags, etc!

Home Meal Delivery 

I am way into things arriving on my porch, ready to be made! Taking my kids to the store ended up getting extremely expensive for a family of four who eats wants to eat a paleo diet. We found Sunbasket.com and have LOVED every box we’ve gotten. They have very healthy options, and it saves us the time and money of getting all the ingredients at the store. Most of you know Blue Apron, but Sun Basket offers organic, free range, and different options for different dietary restrictions.

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For the price point, we’ve found Sunbasket to be the most convenient and the most excellent. As cross fitters, we need to focus on the fuel we put into our bodies daily.  With our schedules as they are, we wouldn’t eat as healthy as we do without Sunbasket.  Give it a shot!

And finally, a HUGE thank you to all of you who promoted our blog and got us to 50 followers. Keep sharing the good news and we will keep posting fun/informative/inspirational/random stuff!!

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Kristy, Au Naturale: The Dreaded DOMS and why it shouldn’t stop you from getting back to exercise

Have you ever had that feeling like your legs might give out if you bend them as you walk down the stairs, causing you to penguin your way down the stairs in fear that your thighs just might explode. Or crawl from one room to another so you didn’t have to stand up?

Have you ever found yourself staring at the toilet during your morning routine and saying to yourself, “I have to pee so bad……but maybe I’ll just go in the bathtub so I don’t have to try and sit down?”

Had to use the “buddy system” to get off a sports bra, put your hair up, or shampoo your hair after a particularly heinous upper body workout?

But hey, “ Never skip leg day”, right? 

Absolutely right.

Whether you are coming from the couch and starting an exercise routine for the first time, or you’ve been in training for months or years and you’re starting a higher intensity level, the fact remains that there is bound to be some muscle soreness. I know I’ve been there. After a particularly intense crossfit workout (ummmm hello 240 lunges on top of a million reps of other things) I live in fear of what I call, the DOMS.

DOMS aka Delayed Onset Muscle Soreness is that pesky “Everything hurts and I’m dying” feeling that sticks with you a day, or sometimes into the better part of a week after an intense workout.

I follow some hard and fast rules so I can get back to high intensity workouts fast. This is of course on top of the usual hydration, good form, and healthy diet everyone should do anyway… And, obviously, this is what works for me and others I smash WODs with, but won’t work for everyone, every time. 

NUMERO UNO: Preventative Supplementation:  One of the best way to help with DOMS, is NOT to “wait it out”, but to get ahead of it with supplementation. The supplement that my husband and I take has not only changed our performance in the gym, but has helped speed up the protein synthesis and recovery of our muscles, and thus speeding up the DOMS so that is doesn’t last days.

BCAAs, Branch Chain Amino Acids, “consist of three essential amino acids: Leucine, Isoleucine, and Valine; all of which play a critical role in muscle development and recovery. The most important BCAA for muscle growth is Leucine due to its unique ability to act as a catalyst for muscle protein synthesis” In essence, supplementing with this formula daily, preferably pre workout, helps increase the rate of healing of those microfiber tears that your muscles are undergoing when you exercise.

You can find our supplement HERE

TWO: Protein, brah: If you are someone looking to increase muscle mass and lean muscle, you may be interested to add some protein into the mix. While there are loads of brands from which to choose, we have to be careful of what “fillers” are involved. The two typical brands I’ve researched for their purity, concentration, and quality of protein, are SFH (Stronger, Faster, Healthier)available HERE and Native Whey from Ascent, available HERE.

Ascent has a blend you take at night with BCAAs in them. So, FEED THE MACHINE with protein, but be careful not to overdo it! 

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Slow reacting night time solution
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Pre or Post workout Protein option
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Adds coconut oil for more essential fats and more “fuel”

And C: STAY MOVING! Don’t let your muscles stay stiff. Plan and active rest day after an intense workout. Walking, yoga, swimming, MASSAGE(hint hint), or light cardio can help your muscles recover more quickly.

So get to supplementing, and get back to it!

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Look, ma…I’m having fun!