SELF Day 10.12

Last fall, I picked up the November issue of Self Magazine on a whim at a bookstore.  I love health and fitness magazines and I especially love Julianne Hough & Footloose, so I had to have it.  A big theme of the issue was "Self Day" - taking a day off work and stress and doing things that you enjoy instead of just being busy with the "have-tos" of life.  I thought it was a killer idea and I had a great time celebrating my first Self Day on November 1st.  (Incidentally, it was the day I tried CrossFit for the first time and got hooked.  Double win!)

Now, every month or so, I try to designate one Self Day so that I can relax and get a little rejuvenated to jump back into life.  The past few weeks at work have been stressful, and I realized I was overdue for my day off!

Yesterday was a treat from the get-go.  I got to sleep in a little, and then started the day off with mobility at CrossFit.  It was my day off, but since I had to drop Jared off at work anyway, I figured I'd go in and make use of the equipment (and prevent squeezing mobility out of my day completely).  It's so peaceful to just work out stiff or tight muscles and get a little blood flowing without the pressure of a full-on workout.

Next I headed to Target to pickup a few things and ended up finding a sale on some Method products!  Yay hippie soap!  I also stuck to my list except for the soap, which at Target is a real challenge for me.

On my way home, I got a treat at Great Harvest and hit up my beloved Bellevue Library for some returns and some new reads:

Then instead of jumping into chore-mode like I normally would, I sat on the couch with a cup of tea and my raspberry cream cheese scone for some Gilmore Girls.

Unfortunately I had some "business" to take care of besides just watching Rory's bad date at Yale and Luke's first experience with "Casablanca."  I had to pick up my license tabs at the local licensing office.  It was a little frustrating but thankfully didn't take too long, and I was able to blow off the momentary cloud in anticipation of the next item on my agenda!

I have some dear friends whom I've known since the days they were born.  They're brothers and were the ring bearers in our wedding. 

The younger one's been having a rough week, so I took him out to lunch at Subway!  We've always gotten along great, and it was awesome to catch up with him - I think it made both of us feel a lot better about life.

After my lunch date, I met up with Tina (the gal I teach with) and we went over some plans for our musical theatre class.  I will get to choreograph "Greased Lighting" and I'm stoked.  Then it was time for class, and it was great to see the opening number of the show coming along so well!

I listened to the soundtrack for Wonderland and sang my little heart out in traffic on the way to pick up Jared from work.  After we got home, we decided we HAD to start in on season 4 of Castle...so Jared ran out to get it while I did some serious work on the dishes (sometimes getting chores done actually helps me relax).

We finished off the evening with turkey, roasted veggies, and two killer episodes.  Life is good.

You tell me: How do you unwind when life gets crazy?  Are you in love with the library?  What's your favorite type of scone?  Gilmore Girls or Castle?

Girls Can Drink Protein, Too!

My first protein shake from my new blender bottle!

Wow - what a week!

I had been feeling a little overwhelmed, so I took Tuesday off work as a total Self Day.  It was so relaxing and restoring that I already picked Self Days for September and October and put them on the calendar at work.  This has been such a good habit for me...a big thank you to Self Magazine for suggesting it!  (My very first Self Day started with my very first CrossFit WOD - pretty sweet.)

Monday - CrossFit Class (Official Start of Paleo)

Jared and I actually started Paleo on Sunday, and I'd been sorta doing Paleo for a few weeks now.  But our box provided these spreadsheets to track what we're eating, along with our sleep, water intake, and whether we worked out.  I'm a spreadsheet nerd so I was stoked!  Although the perfectionist in me thinks some of the formulas are not what they could be...

I started my day at Mercer Island CrossFit, and intended to do the Paleo Baseline Workout.  We'll be doing this twice, once at the beginning of the challenge, and again at the end.  In addition to weighing or testing body fat, our performance in the WOD can give another metric of improvement on Paleo.

We started out with strength:

Strength

3 Power cleans on the minute every minute for 10 minutes
start at ~75% of your 1 RM and increase every 2 rounds

I don't have any fancy photos...because things kinda went south for me on Monday.

My previous one rep max was #80, so I started with #60.  By the 8th round, I had done 2 sets of 3 reps with #80 and felt great!  I went up to #85, but on the 9th round I only did 2 reps and wimped out of trying a third.  I realized that we were almost done and I had only one round left to try and get 3 with the #85.  I did two reps and felt good...and somehow on the third ended up arched over backwards with the bar slamming into my right clavicle and shoulder as I yelled like a banshee from the effort (not from pain).

My back did not feel good and I sat down against the wall, more than a little freaked.  Coach Corey told me he recommended I take the rest of the day off and do the baseline WOD another day.  This seemed wise, since I didn't want to get hurt, and I also didn't want a slow time just cause I was babying my back.

I took it easy for the rest of the day and only did a little walking and a little shoulder stability work.

Paleo went pretty well - lots of prep, but honestly that's not much different from our normal life.

Tuesday - CrossFit Class

Tuesday was my glorious Self Day, and so I got to come in and workout with the hubby while he did his Invictus WOD!  Seriously, not many things in life are more fun than hitting on your husband while doing CrossFit. 

I did a thorough warm-up, spending a little extra time on double-unders.  I think I'm getting close to having them "click"!

Then I did power snatch work (based on the power cleans from the day before) but stopped after 6 rounds to make sure I didn't push it too far.  My back honestly felt good but I didn't think it was worth the risk.

Then I was ready for the Paleo Baseline WOD!

I was stoked because I knew I could RX this one.  My goal was to finish under 10 minutes.

The row went pretty well, as did the squats.  I broke the pushups in half, and then I was facing down my nemesis: wall balls.

I don't know why I struggle so much with these - maybe because I'm short and the target is farther away from me?  Anyhow, I feel like I spent half my time on these!  I kept having to no-rep my self and do them over and over.  Argh.

Next it was on to pullups which are quickly becoming a strong point for me!  I made it through 6 linked, a PR, and it didn't take me too long to finish out.  Hang power cleans and burpees I love...but even speeding through them both unbroken, I still finished at 10:26, almost 30 seconds short of my goal.

I was really excited to use my blender bottle that came on Monday afternoon!  I pre-prepped it by putting two scoops in before I left the house and just added water at the gym.  (Yes, I realize whey protein is not Paleo.  I ordered some egg protein that should arrive soon.)

I did my PT work, five minutes of core, and some mobility.  I got to take a little break before playing racquetball with my dad!

 Wednesday - Rest Day

Thank God.  Slept in and got about 20 minutes of mobility work and yoga in, along with my shoulder stability exercises.  Oh yeah, and good food on this Paleo thing:

Thursday - CrossFit Class

I got up a little earlier than usual and was able to get my PT and core work in before we left for the gym.  Good thing, because our skill work was all core!

My mom was doing her back extensions, and Coach Allison says to me, "Meghan, your mom's such a badass!"  Yup, she is!

Next we were on to the WOD.  I was really intimidated by the power snatches, but decided I would give it a shot anyway. 

It was harder mentally than physically, I think.  My first round was actually the worst - after that, Coach Allison encouraged me to do 5 reps at once for the power snatch, and I did!

I just found Tina's breakup letter with fear - it's a great read if you're like me and struggle with the "I can't do this" mind game.

This is the fifth official day of Paleo...and I'm starting to get kinda tired of it.  I am so not a big meat eater and I'm getting a little meat-ed out.  I do have a fun snack packed for this afternoon...hopefully that'll help...

You tell me: Have you tried Paleo?  Any good tips?  (Or did you hate it?)  Do you have mind games where you talk trash to yourself?  How do you switch to cheering yourself on?

Upping My Game

How often should I CrossFit?

That's the question I'd been asking myself lately.  I made a commitment at the beginning of July to go three times each week, and by the end of the third week, I'd lost 1% body fat.  I was pumped!  Then I started thinking about what new goals I wanted to set this year...and what I would need to do in order to achieve them.

This spring, I participated in the CrossFit Open for the first time. I honestly surprised myself with how I did...but at the same time was a little sad that I hadn't been CrossFitting long enough to RX many of the workouts.


Me doing WOD 12.1: 7 minutes of burpees!

When I started CrossFit in November of last year, my goal was really to continue getting in better shape, and to be able to finally nail my first "real" unassisted, dead-hang pullup (which I finally did on 6/12/12).  But now I feel like I want something a little more challenging. 
I decided I want to actually make a good showing representing our box at the next Open in 2013.  Which means I would need to be able to RX...everything.

I know enough to realize that my current regimen of coming three times a week and refusing to try Paleo will not get me to a competitive level in seven months.  I will need to make some changes.

I went to (where else?) The Google and searched the great wise web for an answer to my question.  The first result was a total winner: How Often Should I CrossFit, from the CrossFit Impulse site.

Here was the main point that really stuck out to me: "Train 4 or 5 days per week. Generally, don’t train more than 3 days consecutively or less than 2 days consecutively. Above all, listen to your body, but be aware that you must work through soreness and fatigue. However, never work through pain, especially acute pain." (Emphasis mine.)

Currently I have one day on, followed by one or two days off.  My new plan? One of the following:

Option 1:
Monday - CF
Tuesday - CF
Wednedsay - Rest (possibly active rest with mobility work and/or yoga)
Thursday - CF
Friday - CF
Saturday - CF
Sunday - Rest (see Wednesday)

Option 2:
Monday - CF
Tuesday - CF
Wednedsay - CF
Thursday - Rest (possibly active rest with mobility work and/or yoga)
Friday - CF
Saturday - CF
Sunday - Rest (see Thursday)

And...I am taking the Paleo plunge.  This, as you may remember, did not go so well for me when I tried it the first time in January.  But I now eat substantially more vegetables and less grains in general, so making swaps is a lot easier and less of a shock to my system.  Plus, it's amazing how non-freaked out I can be if I don't psych myself up about how horrible something will be (go figure).

Paleo-ish snacks: carrots and hummus,
Raw Revolution bar,
banana w/peanut butter & chopped almonds

I did a trial run on Sunday (if you're hard core, I ate hummus which I know does not officially count).  I had no dairy and no grains...and I lived.  And I didn't even cry in any grocery stores.  So this week I am Paleo-ish, with a cheat meal of tacos (I LOVE tortilla chips) on Tuesday night. 

Here's my workouts so far this week:

Monday: Tabata Something Else with my new CrossFit buddy

My mom liked her first week of CrossFit (even after a 45 minute Saturday team WOD!) and was back on Monday night to start her second week!

I STINK at wall balls.  This may be in part due to the fact that I hate them and I kinda (sorry, Coach!) have been skipping WODs that involve wall balls.  I was glad to see them as the skill and put some work into them!

The kettlebell swings are usually a strong point for me.  We were supposed to pick a weight for this skill that was heavier than what we'd generally use in a WOD.  I usually have the #35, so I took a deep breath and went for the #44, which I'd never swung before.

I got 20 unbroken reps both rounds!  The wall balls were another story...I started with the #16 and eventually had to move down to the #10.  I don't know if I even linked 10 reps with the #10.  Boy do I need work on those!

Our WOD was all body-weight.  It sounds so easy until you get going...I started out with the red band for pullups and had to switch to blue later.

Our Monday scores:

Our quads were still sore from Saturday, so my mom and I spent some time stretching post-WOD.  Here's a great one...the couch stretch!

Tuesday: Meet Three of "The Girls"

For strength, we worked front squats. 

I got through the last three reps at #95, which I think is a PR?  Love using WODHub now - wish I'd started earlier!

Then, on to the WOD, which included three CrossFit benchmark workouts rolled into one:

For Fran, I scaled to #45 with the red band.  I was able to link the first 20 pullups!  I scaled Grace to #65 and was gonna do Isabel that way, too...but ended up having to scale to #55.

Wednesday: Active Rest

I read a magazine on the elliptical (haven't done that in AGES) and did some mobility work and yoga. 

Extra cool?  I was IN the magazine.

I'm reading away at breakfast, and I thought, "aw, this girl sounds like me. WAIT THIS GIRL IS ME." And then I squealed and had to explain myself to Jared.

Follow me on Twitter @meghamixer since clearly I'm famous now.

Tonight: WOD time at Mercer Island CrossFit

Have a great Thursday everyone!

My Fitness Story/The Inch I was Proud to Gain

Real life = limited posting ops.  So here's a good long one.  Enjoy!


Most people start working out with some sort of goal in mind...I wanna lose 10 pounds, I wanna lose body fat, I wanna lose an inch or more off my waist...


I was no different.  In the summer of 2010, I realized that my first year of marriage, while a very happy one, had included a significant decrease in the intensity and frequency of my workouts...and a significant increase in my consumption of pasta and late night nachos.  We've never owned a scale, and I haven't ever been highly concerned about my weight...so my wakeup call came before a trip to the beach with my mom.  I decided to throw on a pair of boardshorts over my bikini. 


My husband had bought the boardshorts for me on our honeymoon in August of 2009...and here I was in August of 2010, unable to get the waist to fasten.

The fateful board shorts...Maui 2009

I kept calm (big deal for me, folks!), grabbed alternate swim gear, and enjoyed the beach...and then sobbed in Jared's arms when he got home that night.  He was, as always, understanding, supportive, and wise.  As the wailing subsided and I started listed all the changes I was going to start making to get back in shape, he told me, "I think that you are beautiful.  I like how you look right now.  If you want to do [x, y, and z], I think that's fine.  But I want you to know I like how you look now."

This guy is my hero

Jared was not a certified personal trainer at that point...he was still finishing up his undergrad work in biochemistry.  But he knew a ton about nutrition and fitness and often shared his knowledge with others.  It meant the world to me that he supported me...but didn't go all Bob Harper on me and lay out a plan.  In the following months, he offered advice whenever I asked for it.  But he never once asked me, "So...don't you have to get to the gym?" or "Do you think you should be eating that?"


I started eating breakfast within 30-60 minutes of waking up...instead of two hours later when I got to work.  I went from eating every five hours to eating smaller meals/snacks every three hours.  I upped my water, protein, and produce intakes.  I started a google spreadsheet to track workouts and progress (nerd - can't help it).  I started lifting weights 4 times a week and incorporated some cardio as well, like running 5ks with friends!

Pumpkin Push 2010 with Dana and Jessica!

I got a little crazy last March and started this blog to post about my goals, experiments successes, and failures.  I became FitFluential, and I'm even considering attending the Fitness and Health Bloggers Conference in Colorado this summer!  Yep, sponsored by ReFuel with Chocolate Milk.  What's not to love???

I subscribed to magazines like Women's Health, Self, Shape, and Fitness.  I got more and more excited about working out as I started to see changes first in how I felt (even how I felt about how I looked) and later in my body itself.  I trained for and ran a half marathon...and then another.  I've taken up racquetball, hot yoga, and CrossFit.  Sometimes I run or bike to work...where I've gotten a standing workstation.  I plateaued a bit, and so eased up on cardio, while ramping up veggies and sleep.  (Sleep will do WONDERS for your fitness goals.) 


In 19 months, I've lost 12+ pounds, 7% body fat, increased definition...and gained an inch in height.


That's right, folks.  I've been 5' 1" since age 13.  But at this year's official bodymetrics testing for work - where you are measured in your socks - I stood 5' 2".  I had joked with a coworker before taking my test, "Oooh, maybe I'll be taller!"  And from the added strength in my back and core, and consequent improved posture, I am!!!


Being fit and healthy is by no means the be all and end all of a fulfilling life.  Jesus and Jesus alone can bring life and fulfillment.  But He's used this new aspect of my life to help me fight my quitter-at-heart attitude, poor body image, and severe anxiety.  And being an inch taller sure doesn't hurt.


Walking tall in spirit and stature!


-Meghan


You tell me: Why did you start working out?  What achievements are you especially proud of?  Did YOU know you could get taller by getting stronger?

Self Day

Hooray for Self Day!


What is Self Day, you may ask?  I hadn't heard of such a thing until late October of this year. 


I was killing time at good old Barnes & Noble, and thought I'd actually buy something instead of just reading stuff and enjoying their warm building for free (that's called a library which is supported by tax dollars and therefore a different deal entirely).  I ended up with the latest issue of Self magazine...because it's a health/fitness magazine, and more importantly, it had Julianne Hough on the cover.  I am a musical theatre geek at heart, and Footloose is my all-time favorite musical since I saw it at Village Theatre ten years ago.  Plus the only TV show I ever watched on TV was Dancing With the Stars.  Since I hardly know one celeb from another, for me it was more like Dancing With the Pros...Julianne being one of them.

So there I was, reading my duly purchased magazine, and heard that November 1st had been declared, "Self Day."  The concept here is that most women have a million things on their to-do list and the last item is taking care of themselves.  So on Tuesday, November 1st, the magazine encouraged women to do something for themselves, or, if possible, take the entire day off and get recharged.

There are two ways to react to this idea.  The first is to say, "How selfish to prioritize yourself over everything else and take a whole day for you!!!"  I agree that if you put ME ME Me first, you are taking Jesus out of His rightful place and setting yourself up for disaster.


HOWEVER, many women take Jesus out of His place in a subtler and possibly more dangerous way...they think they have to BE Jesus in all their relationships and duties.  They never take a break or make their health and sanity a priority, because they believe that if they stop for a minute, the world will fall apart.


Basically, if you care about serving others (especially the brave folks in your family who put up with you on a daily basis), you will do a better job if you are not exhausted, unhealthy, and losing your mind.


I thought a Self Day sounded great, and since I had some vacation time saved up at work, I decided to take the whole day off.


I started by trying my very first Crossfit class at 6 am (everyone recharges differently, right?) - I'd wanted to try Mercer Island Crossfit for a few months, and was excited to finally get the opportunity.  I had a great time (review coming soon), and worked really hard. 

It was heavy on the running that day, which suited me just fine, having done our half marathon only a few weeks prior.  The rest of the workout included kettlebell swings and situps, so it was nice to have my first day consist of movements I was so familiar with. 

After that, I got to chat with some folks at the gym before heading back home to deal with some organization and maintenance around the apartment...some things just don't get done in the everyday, and I find it easier to relax if I get caught up.  I also made progress in choreography for the musical theatre class I co-teach.  It's amazing how much easier it is to be creative when you aren't stressed out and running around!

I also got to revel in some of my recent birthday gifts...people apparently know me well.

lululemon jacket from Bekah

Hilarious card from the hubby

Pink racquetball gear from Mom and Dad

Then I headed out for a gorgeous hiking date with my "baby sister" Kelsey, a dear friend from high school.

We talked and prayed and laughed and enjoyed the beautiful fall colors.  She brought me a loaf of Amish Friendship bread...which thankfully I did not wolf down in one sitting.

Kelsey also took me to one of her favorite "thinking spots" for more chatting and a breathtaking view.  I brought gold fish for a very grown-up snack.

The rest of the day included dinner with the hubby and a racquetball date with my dad. 

Kale, quinoa, parsnips, etc.

I may not win, but at least I have cool socks!

I had such a great time on November 6th that I decided to make it a habit as often as possible...and took yesterday as my second self day.  It's addicting, I tell ya!

What would you do if you could have a day to do with as you pleased?  Try Crossfit?  Go shopping?  Take a nap?  Scrapbook?  Paint?  Do tell!