So yes, I am sitting here in my sweatshirt in the 80 degree weather...I'm cold...it looks all doom and gloomy outside and that makes me think it should be cold and raining...I'm sure the neighbors think I'm a little strange, they will get over it.
I also have a monster sweet tooth craving tonight. Banana and peanut butter was not going to hit the spot...I remembered a kick a$$ looking recipe from my favorite paleo treat gal PaleOMG for coconut pecan butter. HOLY JACKPOT!!!! It took all of 10 minutes to make (waaaay too long for my sweet tooth) and I could eat the entire jar...it is NOT healthy at all but you know what...I deserve it! Yes I do!!!!! (This is me convincing myself) I'll post the recipe down below so if my other fellow sugar junkies need a little hit.
I deserve it because I finally got up some motivation to get training again...sure sure, I have been working out all this week but today's workout just hit the spot. You know when your warming up for a workout and you know you are feeling it? That's what happened to me today. I felt so great and my legs were feeling strong again...LOVING IT!!!
Bobby got invited to go to Wendover with a friend for the friends birthday....the friend was paying for everything too..strange to be paying for everything at your own birthday? Yes,...yes it is! Anyway so he was gone all day, is still gone, and I wasn't about to pay a babysitter to come just so I could workout when I have a perfectly good treadmill in my basement. Problem is I was supposed to do bleacher stairs today....okay, problem solved I have a perfectly good set of 13 stairs leading up from the basement. BORING...but you gotta do what you gotta do right?
This is what I managed to get in while Presley was napping (bless her sweet little head for giving me a break from her screaming session):
2.5 mile warm up (I originally planned on just running 4 miles, this is why such a long warm up)
10x running up 13 stairs and down
50 body weight squats
10x stairs
50 mason twists
10x stairs
50 lunges
800m jog
repeated 4 times with a 800m cool down, so I did a total of 1560 stairs, 5 miles, 200 squats, twists and lunges. Not too shabby for a basement workout eh?
This is why I deserved to give in to my sweet tooth just a scoch (keep in mind I didn't cheat on my sugar detox because I rock)
Okay no time for copy and pasting the recipe, youre going to have to be cool with a link...BE COOL! I sure wish Presley would be cool, man is she kicking my trash today!!!
HERE is the Pecan Coconut Butter
MELT DOWN MODE.....all systems are shutting down, time for bed.
Friday, July 20, 2012
Wednesday, July 18, 2012
Two WODs Just For Fun (Popsicle Recipe!)
Alright I'm going to make this one a quick post because I NEED SLEEP! Tonight I made these to have for tomorrow after swim lessons...
Don't they look so amazing. I think I used too big of a can of pineapple but they will still be great. Here is the recipe and they are GF and Paleo friendly.
Pina Colada Pops:
1 can organic pineapple with juice
1 can organic coconut milk
1 banana
1/2 tsp vanilla extract
Place in a blender and then freeze!
I just hope that I actually get one of these, my kiddos were super excited about them as am I!
Okay onto the WODs, the first one is EASY....
Swimming WOD
1 Lap is down and back, pools are usually 25m so to do 100m you will need 2 laps :)
4x 100m free style warm ups (if you are an experienced swimmer do your usual warm up drills)
2x 100m free style 20 second rest between
2x 200m free, 20 second rest
2x 300m free, 20-30 second rest
Cool down with the kick board for a couple laps
Bleacher WOD (I will be doing this some time tomorrow hopefully if you want to join in on the fun)
If you are just starting out doing these WODs please do what you can until you get the hang of it :)
1-2 mile warm up
1 set of bleachers (down to one end and back)
15-50 body weight squats
1 set of bleachers
15-50 mason twists
1 set of bleachers
15-50 traveling lunges
jog 1/2 mile and then repeat as many times as you can
Thanks for visiting my WOD :) G'night everyone!
Don't they look so amazing. I think I used too big of a can of pineapple but they will still be great. Here is the recipe and they are GF and Paleo friendly.
Pina Colada Pops:
1 can organic pineapple with juice
1 can organic coconut milk
1 banana
1/2 tsp vanilla extract
Place in a blender and then freeze!
I just hope that I actually get one of these, my kiddos were super excited about them as am I!
Okay onto the WODs, the first one is EASY....
Swimming WOD
1 Lap is down and back, pools are usually 25m so to do 100m you will need 2 laps :)
4x 100m free style warm ups (if you are an experienced swimmer do your usual warm up drills)
2x 100m free style 20 second rest between
2x 200m free, 20 second rest
2x 300m free, 20-30 second rest
Cool down with the kick board for a couple laps
Bleacher WOD (I will be doing this some time tomorrow hopefully if you want to join in on the fun)
If you are just starting out doing these WODs please do what you can until you get the hang of it :)
1-2 mile warm up
1 set of bleachers (down to one end and back)
15-50 body weight squats
1 set of bleachers
15-50 mason twists
1 set of bleachers
15-50 traveling lunges
jog 1/2 mile and then repeat as many times as you can
Thanks for visiting my WOD :) G'night everyone!
Tuesday, July 17, 2012
Recover Is Over Baby! (recipe and WOD!)
I decided, after a few failed attempts at working out, to take a 2 week recovery period after The Spartan Beast. Today (Monday) begins a new cycle of training and I couldn't be more excited.
My body was so broke down I couldn't even do 50 push ups, when before I could bust out 50 at a time and get a couple hundred in, in one workout....OVER TRAINING SUCKS! What have we learned from this lesson? LISTEN TO YOUR BODY! Holy moley, PLEASE listen to what it's telling you! Mine was screaming at me to slow it down a little and I didn't listen...I've admitted my mistake and now it's time to move it right along to the next race...The Tough Mudder :) It's pretty much the same as the Spartan but I think they have a few more "interesting" obstacles. Annnnd maybe a triathlon somewhere in there, we will see what the hubs has to say about it.
Back to the game plan...this time around I will be including in my workouts: running, swimming, biking, weight lifting, body weight exercises and of course plyos, in an attempt to mix it up enough that I don't get worn out! This should be fun! I will include the WOD at the end of this post :)
So on to more important things like food. Brooke and I and some friends are in the middle of a sugar cleanse because some of us were getting a little out of hand with our sugar intake, don't know who that could have been (me, me, me!) but we decided to do it all together so we would have someone to report to if we cheated. This is our third round of a 21 day cleanse and this one seems to be much easier than the first and second....well considering the second was a complete bust about 5 days into it, I'm honestly not even sure if we officially finished that one.
Well today I come home from swimming lessons and the boys want a chocolate chip cookie and piece drops onto the counter..I'm talking like the size of the end of my pinky finger...so what do I do? I just pick it up and put it in my mouth without even thinking! What the crap! I was doing so darn good, but at least I didn't go crazy on the ice cream bar at Sizzler...*cough* Brooke *cough* HAHAHA! So I had a slip up..it happens and I've lost 3 pound since starting it just over a week ago....sugar is the devil!
Dinner for tonight is going to be Paleo Lasagna and I am supper excited to try out this recipe from Every Day Paleo. I will post pictures after it's done but here is the recipe I'm going to try...and again I call myself Paleo-ISH because I like my peanut butter and I can't afford to spend all our grocery money on grass fed meats...that stuff will kick your budgets butt, so when a recipe calls for grass-fed meat just do what you can!
3 zucchini squash sliced thin length wise (you could use butternut squash also if you don't like zucchini)
3 yellow squash sliced thin length wise (same...just sub butternut if you don't like)
1-2 pounds grass fed beef (just depending on how meaty you want it!)
1 pound spicy italian sausage
1 red onion, diced
4 cloves crushed garlic
2 tbsp dried oregano
2 tbsp dried basil
1/2 tsp cayenne pepper
1/2 tsp sea salt
2 tbsp olive oil
1 28 ounce can of diced tomatoes, drained well
1 small can of tomato paste
1cup organic black olives sliced
In a large soup pot saute onions and garlic in the olive oil for about 3 minutes. Add ground beef and sausage and brown. Season meat mixture with all dry ingredients and add drained diced tomatoes and tomato paste and mix well. In a big lasagna baking dish place a layer of sliced zucchini and then ladle on a thick layer of the meat mixture and top with the sliced black olives. Top meat and olive layer with another layer of sliced zucchini and top with a final layer of the remaining meat mixture. Cover tightly with aluminum foil and back at 350 for 30 min. Let sit for 10 min before serving.
WOD for today (or last night like I did)
30 Burpees
30 Bicycle kicks
30 Push up (boy or girl)
30 Jumping Lunges
100 Jump rope
10 Pull ups
30-50 Mason twists
Run 3-4 miles
cool down by stretching
We got attacked by a dog last night on our run...that was a nice little reminder that we all need to carry pepper spray on our runs!!!
Have fun everyone and as always if you have any questions ask in the comments section. OH AND IF YOU WANT TO BE ADDED TO THE WORKOUT OF THE DAY EMAIL LIST GIVE ME YOUR EMAIL ADDRESS!!!!!
My body was so broke down I couldn't even do 50 push ups, when before I could bust out 50 at a time and get a couple hundred in, in one workout....OVER TRAINING SUCKS! What have we learned from this lesson? LISTEN TO YOUR BODY! Holy moley, PLEASE listen to what it's telling you! Mine was screaming at me to slow it down a little and I didn't listen...I've admitted my mistake and now it's time to move it right along to the next race...The Tough Mudder :) It's pretty much the same as the Spartan but I think they have a few more "interesting" obstacles. Annnnd maybe a triathlon somewhere in there, we will see what the hubs has to say about it.
Back to the game plan...this time around I will be including in my workouts: running, swimming, biking, weight lifting, body weight exercises and of course plyos, in an attempt to mix it up enough that I don't get worn out! This should be fun! I will include the WOD at the end of this post :)
So on to more important things like food. Brooke and I and some friends are in the middle of a sugar cleanse because some of us were getting a little out of hand with our sugar intake, don't know who that could have been (me, me, me!) but we decided to do it all together so we would have someone to report to if we cheated. This is our third round of a 21 day cleanse and this one seems to be much easier than the first and second....well considering the second was a complete bust about 5 days into it, I'm honestly not even sure if we officially finished that one.
Well today I come home from swimming lessons and the boys want a chocolate chip cookie and piece drops onto the counter..I'm talking like the size of the end of my pinky finger...so what do I do? I just pick it up and put it in my mouth without even thinking! What the crap! I was doing so darn good, but at least I didn't go crazy on the ice cream bar at Sizzler...*cough* Brooke *cough* HAHAHA! So I had a slip up..it happens and I've lost 3 pound since starting it just over a week ago....sugar is the devil!
Dinner for tonight is going to be Paleo Lasagna and I am supper excited to try out this recipe from Every Day Paleo. I will post pictures after it's done but here is the recipe I'm going to try...and again I call myself Paleo-ISH because I like my peanut butter and I can't afford to spend all our grocery money on grass fed meats...that stuff will kick your budgets butt, so when a recipe calls for grass-fed meat just do what you can!
3 zucchini squash sliced thin length wise (you could use butternut squash also if you don't like zucchini)
3 yellow squash sliced thin length wise (same...just sub butternut if you don't like)
1-2 pounds grass fed beef (just depending on how meaty you want it!)
1 pound spicy italian sausage
1 red onion, diced
4 cloves crushed garlic
2 tbsp dried oregano
2 tbsp dried basil
1/2 tsp cayenne pepper
1/2 tsp sea salt
2 tbsp olive oil
1 28 ounce can of diced tomatoes, drained well
1 small can of tomato paste
1cup organic black olives sliced
In a large soup pot saute onions and garlic in the olive oil for about 3 minutes. Add ground beef and sausage and brown. Season meat mixture with all dry ingredients and add drained diced tomatoes and tomato paste and mix well. In a big lasagna baking dish place a layer of sliced zucchini and then ladle on a thick layer of the meat mixture and top with the sliced black olives. Top meat and olive layer with another layer of sliced zucchini and top with a final layer of the remaining meat mixture. Cover tightly with aluminum foil and back at 350 for 30 min. Let sit for 10 min before serving.
WOD for today (or last night like I did)
30 Burpees
30 Bicycle kicks
30 Push up (boy or girl)
30 Jumping Lunges
100 Jump rope
10 Pull ups
30-50 Mason twists
Run 3-4 miles
cool down by stretching
We got attacked by a dog last night on our run...that was a nice little reminder that we all need to carry pepper spray on our runs!!!
Have fun everyone and as always if you have any questions ask in the comments section. OH AND IF YOU WANT TO BE ADDED TO THE WORKOUT OF THE DAY EMAIL LIST GIVE ME YOUR EMAIL ADDRESS!!!!!
Saturday, July 7, 2012
I Haven't Even Tried It Yet But I Gotta Share...And A WOD!!!
So this recipe is in my dutch oven right now, I got it from Civilized Caveman and it is smelling delightful.
I can not wait to workout again now that I've taken a week off after the Spartan Beast and I've put together a good track workout for the day to kick start my workout week off! Enjoy!
Peach BBQ Short Ribs (Gluten free and Paleo friendly):
Peach BBQ sauce:
2 Tbsp organic coconut oil
3 large peaches
1/2 large yellow onion
2 cloves garlic minced
2 cups organic tomato sauce
1/2 cup raw organic honey
2 Tbsp Tamari or gluten free soy sauce
1 Tbsp apple cider vinegar
salt and pepper to taste
Cut a small X at the base of each peach and drop into boiling water for about 30 seconds. Remove with a slotted spoon and plunge into an ice water bath. Once the peaches are completely cooled, remove from the ice bath and peel. Slice away from the pit and place into a food processor or blender; pulse until mostly smooth with a few solid bits and set aside. (I actually just peeled mine without boiling and it worked just fine)
Melt the coconut oil in heavy medium saucepan over medium heat. Add onion and sauté until tender, about 10 minutes. Add garlic and sauté for 1 minute more. Add the tomato sauce, honey, peach puree, and soy sauce; bring just to a boil. Reduce heat to low and simmer until sauce thickens slightly, about 20 minutes. Stir in the vinegar; season sauce to taste with salt and pepper.
Short Ribs:
3lbs grass fed beef short ribs
1 red onion, thinly sliced
1 yellow onion, thinly sliced
1 batch peach BBQ sauce
1 orange cut in half
Heat the dutch oven over high heat and add the short ribs and sear both sides. Remove the ribs and turn the heat down to medium. Add you onions and scrape the bits off the bottom of the oven cook for 5 minutes, remove from heat and place the orange and the ribs on top of the onions. Place in 275 degree oven and cook for 4.5 to 5 hours....
I can't wait for this to be done!
Track WOD (I need to go get this done so I can eat tonight!)
10 minute jump rope
1-2 mile warm up (do less if you are just starting out. 1/2-1 mile will be fine)
Strength set:
50-100 pushups
100 sit ups (any kind you want)
100 body weight squats
15-30 burpees
and if you are feeling tough throw in a set of stadium stairs.
200, 400, 800, 1600, 800, 400, 200
repeat strength set between running and work your way up the ladder.
Get out there and get 'er done!
I can not wait to workout again now that I've taken a week off after the Spartan Beast and I've put together a good track workout for the day to kick start my workout week off! Enjoy!
Peach BBQ Short Ribs (Gluten free and Paleo friendly):
Peach BBQ sauce:
2 Tbsp organic coconut oil
3 large peaches
1/2 large yellow onion
2 cloves garlic minced
2 cups organic tomato sauce
1/2 cup raw organic honey
2 Tbsp Tamari or gluten free soy sauce
1 Tbsp apple cider vinegar
salt and pepper to taste
Cut a small X at the base of each peach and drop into boiling water for about 30 seconds. Remove with a slotted spoon and plunge into an ice water bath. Once the peaches are completely cooled, remove from the ice bath and peel. Slice away from the pit and place into a food processor or blender; pulse until mostly smooth with a few solid bits and set aside. (I actually just peeled mine without boiling and it worked just fine)
Melt the coconut oil in heavy medium saucepan over medium heat. Add onion and sauté until tender, about 10 minutes. Add garlic and sauté for 1 minute more. Add the tomato sauce, honey, peach puree, and soy sauce; bring just to a boil. Reduce heat to low and simmer until sauce thickens slightly, about 20 minutes. Stir in the vinegar; season sauce to taste with salt and pepper.
Short Ribs:
3lbs grass fed beef short ribs
1 red onion, thinly sliced
1 yellow onion, thinly sliced
1 batch peach BBQ sauce
1 orange cut in half
Heat the dutch oven over high heat and add the short ribs and sear both sides. Remove the ribs and turn the heat down to medium. Add you onions and scrape the bits off the bottom of the oven cook for 5 minutes, remove from heat and place the orange and the ribs on top of the onions. Place in 275 degree oven and cook for 4.5 to 5 hours....
I can't wait for this to be done!
Track WOD (I need to go get this done so I can eat tonight!)
10 minute jump rope
1-2 mile warm up (do less if you are just starting out. 1/2-1 mile will be fine)
Strength set:
50-100 pushups
100 sit ups (any kind you want)
100 body weight squats
15-30 burpees
and if you are feeling tough throw in a set of stadium stairs.
200, 400, 800, 1600, 800, 400, 200
repeat strength set between running and work your way up the ladder.
Get out there and get 'er done!
Thursday, July 5, 2012
We Came...We Saw...We Were Only a Tiny Bit Scared and We CONQUERED!!!!
Bring it Spartan...Swoobs of Sparta is ready...we think!
So this last Saturday it was finally time to put on our big girl panties (or blinding pink zebra striped spandex) and put all of our crazy training to the test, it was time for the first ever Utah Spartan Beast. For those of you who do not know about the race I'll do a little explaining for you....
It takes place at Soldier Hollow, where the Olympic cross country course was way back when we had them here in Utah. No I'm not going to compare it to the Dirty Dash...other than the dirty part. It's 12+ miles and 25+ obstacles and very HILLY...I don't even know if hilly is the right word...it was a freaking mountain.
We started off in the mud right off the bat with about 50 other people, mostly half naked men, and a few girls that should put on a shirt and take off some makeup...right out of the starting gate the guy in front of me puked up his bottle of red Gatorade he had downed probably 20 minutes prior (I almost was in the line of fire..COME ON SHELLY!).
Bring on the walls....they started us off nice and easy with 3 or 4, 4 foot walls, pretty easy and very fun...just watch out and don't get kicked in the head by the overzealous guy next to you! Then the hills came, and came and came and it got hot....really HOT! about mile 1.5 they took pity on us and threw in a mud slide into a mud pit complete with a Spartan volunteer blasting us with freezing cold water from a fire hose...THANK YOU, it was much needed! I was hoping for more of those through out the course but unfortunately I think they decided to use the heat and the dry mud we were covered in as an obstacle, we did not have nearly enough mud and/or water about miles 8 through how ever far we ran.
Brooke (my partner in crime and BFF sister) must have been a mountain goat in another life time cause she was KILLING the hills...I'm pretty sure I slowed her down on that part, but since we made a promise to stick together she had to deal with my pansy ass having to walk/hike up some of the hills. Thanks Brookie :)
Other obstacles...lets see...there was carrying or dragging heavy things up steep hills such as sandbags...cinder blocks attached to chains and home depot buckets that we had to fill up with rocks. Lots of climbing over 8 foot walls at the top of hills and a rope out of a mud pit, which we ROCKED! We used some team work to get over the walls and we worked pretty great together if I do say so myself! Like maybe we need to do The Amazing Race or something....just a thought!
We also had target shooting, spear throwing (Brooke's first set of burpees), crawling under lots of barbed wire, tractor tire flipping, climbing up cargo nets, pulling up tires and cinder blocks on a rope and some spider man wall we had to cross.
Unfortunately there was no fire to jump over, apparently the entire state of Utah being on fire was enough to make them hold off on that. Oh well...we had so much fun anyway and guess what!? We are already signed up for next year! YAY!
As you can tell I'm wrapping this up quickly because the natives are getting restless...very restless.
All in all we learned that we are freaking tough, we are all caught up on our tetanus shots and it's really fun to get the crap beat out of you for 12+ miles!
So this last Saturday it was finally time to put on our big girl panties (or blinding pink zebra striped spandex) and put all of our crazy training to the test, it was time for the first ever Utah Spartan Beast. For those of you who do not know about the race I'll do a little explaining for you....
It takes place at Soldier Hollow, where the Olympic cross country course was way back when we had them here in Utah. No I'm not going to compare it to the Dirty Dash...other than the dirty part. It's 12+ miles and 25+ obstacles and very HILLY...I don't even know if hilly is the right word...it was a freaking mountain.
We started off in the mud right off the bat with about 50 other people, mostly half naked men, and a few girls that should put on a shirt and take off some makeup...right out of the starting gate the guy in front of me puked up his bottle of red Gatorade he had downed probably 20 minutes prior (I almost was in the line of fire..COME ON SHELLY!).
Bring on the walls....they started us off nice and easy with 3 or 4, 4 foot walls, pretty easy and very fun...just watch out and don't get kicked in the head by the overzealous guy next to you! Then the hills came, and came and came and it got hot....really HOT! about mile 1.5 they took pity on us and threw in a mud slide into a mud pit complete with a Spartan volunteer blasting us with freezing cold water from a fire hose...THANK YOU, it was much needed! I was hoping for more of those through out the course but unfortunately I think they decided to use the heat and the dry mud we were covered in as an obstacle, we did not have nearly enough mud and/or water about miles 8 through how ever far we ran.Brooke (my partner in crime and BFF sister) must have been a mountain goat in another life time cause she was KILLING the hills...I'm pretty sure I slowed her down on that part, but since we made a promise to stick together she had to deal with my pansy ass having to walk/hike up some of the hills. Thanks Brookie :)
Other obstacles...lets see...there was carrying or dragging heavy things up steep hills such as sandbags...cinder blocks attached to chains and home depot buckets that we had to fill up with rocks. Lots of climbing over 8 foot walls at the top of hills and a rope out of a mud pit, which we ROCKED! We used some team work to get over the walls and we worked pretty great together if I do say so myself! Like maybe we need to do The Amazing Race or something....just a thought!We also had target shooting, spear throwing (Brooke's first set of burpees), crawling under lots of barbed wire, tractor tire flipping, climbing up cargo nets, pulling up tires and cinder blocks on a rope and some spider man wall we had to cross.
Unfortunately there was no fire to jump over, apparently the entire state of Utah being on fire was enough to make them hold off on that. Oh well...we had so much fun anyway and guess what!? We are already signed up for next year! YAY!
As you can tell I'm wrapping this up quickly because the natives are getting restless...very restless.
All in all we learned that we are freaking tough, we are all caught up on our tetanus shots and it's really fun to get the crap beat out of you for 12+ miles!
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