Comfortable with Uncomfortable

Oh, the simplicity of it all...

2011-09-17T05:20:00.001-06:00

Notes from the Universe

2011-09-14T22:58:00.002-06:00

If you haven't already signed up for your Notes from the Universe, check out www.tut.com.

I start my day EVERY day with a note like this one...

Think back on your life, Amy, just for a moment, to when something wildly wonderful and totally unexpected happened. Something that rocked your world and changed your life. That curled your hair and colored your cheeks. That lit your fire and buttered your bread.

See what happens when you leave the cursed hows to me?

As you were,
The Universe

I Beg You...

2011-08-16T23:11:00.002-06:00

Some friends shared this quote with me not too long ago.. It's come up several times since and so I wanted to share it here. I read it at least once a day.

Read it.

Learn it.

Live it.

Love it.

Competition

2011-07-21T12:27:00.000-06:00

One Storm at a Time!

2011-07-19T18:22:00.000-06:00

Just In Case You Needed to Hear This Today! :)

2011-07-17T19:31:00.002-06:00

I AM The Universe

2011-06-22T09:45:00.005-06:00

After a series of events, I've been drawn to write on this topic.
The only logical explanation is that Bob Marley was on to something - One Love!

About 6 months ago, I came across a video of Jim Carrey talking about his spiritual awakening. It was a little difficult to get past all of the characters he's played in movies and take him seriously but he seemed sincere so I kept listening. What I wasn't expecting was to hear such a profound statement from such an unlikely whack-job celebrity (and I use 'whack-job' in the most loving way possible - I do love his work).

"[I realized] I was no longer a fragment of the Universe, I was the Universe." ~Jim Carrey~

I am not a fragment of the Universe, I AM the Universe. Woah! I swear I thought my brain was going to explode from the magnitude of this statement. It threw me off my chair.

I've repeated it often to myself, ESPECIALLY when I start to feel "too human," when I start to get caught up in all the drama and bs of everyday life, and when I just need a reminder that I'm just a spiritual being having a human experience.

I thought I really understood it, until this happened...

[dun, dun, duuuuhn]

About a week ago, a mentor of mine told me about this video. Jill, a brain scientist suffered a stroke, and got to experience the "I am the Universe" experience first-hand. This video really hits it home... really.

Her speech rhythm was distracting for me, but if you can get past that, it's worth the 18-minutes of your time. Check it out:

Women Who Run with the Wolves

2011-06-20T08:16:00.004-06:00

"A woman's issues of soul cannot be treated by carving her in a more acceptable form as defined by an unconscious culture, nor can she be bent in a more intellectually acceptable shape by those who claim to be the sole bearers of consciousness. No, that is what has already caused millions of women who began as strong and natural powers to become outsiders in their own cultures. Instead, the goal must be the retrieval and succor of women's beauteous and natural psychic forms."

~excerpt from Women Who Run with the Wolves by Clarissa Pinkola Estes~

Cavegirl Resources

2011-06-18T07:37:00.006-06:00

Congratulations on completing the 30-day challenge! I will continue posting info here and here are some additional resources to keep you going.

Books

Everyday Paleo - Sarah Fragoso (recipes and 30-day meal plan)

The Paleo Solution - Robb Wolf (sciency stuff to answer your 'whys' and 30-day meal plan)

Women Food God - Geneen Virtue (to cover the emotional & spiritual stuff)

Websites

http://robbwolf.com/ (author of the Paleo Solution, for all your sciency research)

http://everydaypaleo.com/ (AMAZING recipes, pick up the book too!)

http://paleohacks.com (a great discussion forum)

http://www.staceyspaleokitchen.com/(really great recipes, cooking classes in YYC)

http://practicalpaleolithic.com/paleolithic-diet-blog/ (Adam Farrah's Blog - one of the founders of SINS)

https://www.facebook.com/StrongIsTheNewSkinny (SINS facebook group)

http://whole9life.com/9-blog/ (formerly Urban Gets Diesel)

There are a TON of resources out there - some good, some boring or just plain shitty - the above is my recommendation to get started. I'll continue to post more resources as I go or if you're looking for something specific let me know and I'll likely be able to track it down.

Also, if you know of some good resources yourself please post to comments.

Take care of yourselves and your bodies!

Positively,

F*CK Surgery!!

2011-06-13T16:38:00.006-06:00

Are you f*&ing kidding me AMP radio?

"Breast Summer Ever Contest" - Winner gets a breast augmentation. REALLY!? Because God knows if you have small boobies you're going to have the WORST Summer ever!

This disgusts me in so many ways. If a woman decides to get surgery to improve her looks.. whatever. But, a contest where people vote on your picture to win a surgery is concerning.

My biggest concern is this...

I don't know the exact stats on Amp Radio listeners but judging by the genre of music - pop - I think it's safe to say that most of the listeners are YOUNG.

Your young listeners are already subjected to a ton of media that is affecting their self esteem in negative ways - why do you need to contribute to the mess?

Like girls need any more encouragement to not feel good enough, to feel that they need to surgically change their bodies to have fun in the summer.

I have seen young girls develop unhealthy habits as young as 10 years old because they want to look "a certain way." They won't eat because at 80lbs they think they're fat. They don't like themselves because they're too skinny, too short, too ugly, their boobs are too small, asses to big, knees are too knobby, ... don't believe me? Go ask any 13 year old girl what she thinks she looks like.

Your listeners don't need more encouragement to be unhealthy they need some role models. Instead of trying to get more listeners and interest from a silly degrading contest, why not follow Dove's footsteps and run a contest that has a more positive message.

At the end of the day, we all have freedom of choice - thankfully! To each their own... if you choose to have surgery, it's your choice. But to have a contest like this is DISGUSTING!! Amp radio, you have to be accountable to your young and impressionable audience and be a little more responsible to the message you're putting out there.

To all you women out there who are toying with the idea of actually entering this, do yourself a favour - box up your insecurities and put it up on the shelf somewhere - keep it there. You are PERFECT just the way you are. Take care of your bodies - eat healthy, drink water, rest, exercise and most importantly F*CK surgery!

Love,

A.

Do What Makes You Happy!

2011-05-28T05:06:00.000-06:00

In all of the chaos of your life, and in all the work you do for your business/career/family, for all your tough workouts, and meal planning, and, and, and...

Don't forget to STOP, BREATHE,

and do WHAT MAKES YOU HAPPY!

Getting my greasy paws on some Pearl Jam tickets yesterday is what that looked like for me. HAPPINESS. Get after it!

A.

Meat Eaters vs. Vegetarians

2011-05-27T18:56:00.005-06:00

One of the Cavegirls started a Group on Facebook for support through my 30-day challenge and this came up so I wanted to share because I think it's a common and important discussion to have.

Whether you're a meat eater or vegetarian feel free to add your point of view to comments, but be respectful.

Dear Vegetarians, my food poops on your food...

ok, BE RESPECTFUL starting Now! ;-)

Here's the conversation from FB. I've only shared names with the people that have given me permission.

Sheri O'Reilly Good on ya gurl! If I was a meat eater, i'd be right with ya!!!
May 23 at 10:35am ·
Amy Lafleche Eat meat - your body NEEEDS it!
Wednesday at 1:44pm ·
Sheri O'Reilly Amy ur funny...YUCK! Even as a kid i'd puke at the smell & taste of meat. It's worse now. Totally disgusting! Fish is all I can stomach, maybe the occasional egg...
Wednesday at 1:49pm ·
ANONYMOUS PERSON #1
Meat physically makes you ill? Did you have a bad experience with meat? Or, is it the thought of the processed bit that makes you feel ill??
Thursday at 8:40pm ·
Sheri O'Reilly It sits real heavy in my stomach and makes me feel like throwing up. I find the taste revolting (all meat & seafood). I hate the chewing & the consistency too. I've hated it b4 I could speak/walk as a toddler. I like fish though.
Thursday at 8:54pm ·
ANONYMOUS PERSON #2
Sorry Amy, your body does not need meat, it needs protein. I am with you Sheri, as a A+ blood type, there is no meat in my diet. My body does not process it well. It's very heavy in my tummy, it makes me tired and very cranky. When I don't eat it i feel fantastic. And my food has so much more to it!
16 hours ago ·
Amy Lafleche
Yes my body does need MEAT - protein from an animal source. It's what humans are designed to eat. Our physiology runs best on a high-protein intake from animal sources to provide basic building blocks for muscles, hormones, and neuro-transmitters. Animal protein also releases glucagon which regulates energy levels and maintains insulin sensitivity. If you're having trouble digesting meat I would recommend cutting out wheat, dairy, and sugar which aggravates your digestive system and start eating high quality meat - like from a local farmer. I bet the tummy aches, fatigue, etc... would go away. If it's a emotional/mental reaction then of course that's a different story... hypnotherapy maybe? Don't have an answer for that.
13 hours ago ·
ANONYMOUS PERSON #2
Or being a vegetarian for many years did the same thing. I guess I am weird then...
13 hours ago ·
Amy Lafleche
I guess my point is, is that optimal for your health? Eating a vegetarian diet has helped you get rid of some symptoms but are you getting all the nutrients you need? Robb Wolf writes about his journey from vegetarian to meat-eater in his book Paleo Solution (chapter one), it's a good read. He's a bio-chemist and nutrition expert who's studied this stuff so he knows his shit.. in case you're interested in a different perspective.
12 hours ago ·
Sheri O'Reilly
every BODY is different. tht's why some ways of eating transform some people & not others. there's no one way for
100% of the people. my body works as a vegetarian, yours Amy does not. I know my body best. I don't do dairy & very little grain or wheat. I'm working on sugar. I have had blood tests done b4 & throughout using chia seed, hemp, leafy greens, etc. and all my levels (of everything) improved immensely. all I did was follow rob coopers nutrition program. it worked for me. I'm glad this paleo style of eating works for you. you have to do what your body tells you works.
12 hours ago ·
Sheri O'Reilly Oh & my dr who told me & had to eat meat, ended up taking it back when he got a yrs worth of my blood tests back showing him my health kept improving. Thts just me though. I make no claims for anyone else. Esp cause this is such a heated topic!
12 hours ago ·
ANONYMOUS PERSON #2
So here is what I know, I know that as a meat eater I was over weight, lethargic,cranky, sick and on lots of meds and yes my diet was to blame. Now that I am on Isagenix (so yes I am getting MORE than my full nutrition requirements), I not only feed my body so that it may heal it self, I FLOOD my body with more nutrients than I ever did when I ate meat. I am way more conscious of what I put into my body, I cleanse regularly and yes, I do get all the nutrients my body requires. And the bonus, I released 42 pounds 5 years ago and Ii have not even put an aspirin in my body in over 5 years. Would I go back to meat...never. I plan on living to 123!
7 hours ago ·

Cavegirl Q&A: Starchy Veggies, Cooked Nuts, and Travel

2011-05-25T17:31:00.000-06:00

I read somewhere that starchy vegetables are bad, but you have them in your meal plan - are they okay? Someone told me that cooking nuts is bad. Is that true?

I've grouped these two questions together because the answer is the same - PICK YOUR BATTLES.

You're right starchy veggies are not ideal all of the time. In moderation, like what I have in this challenge 1/2 potato once in awhile or some sweet potato salad is totally fine. Same goes for nuts, ideally you want to eat them raw but baking them once in awhile is okay.

Earlier on in the challenge, I made a post with some guidelines. #1 - Pick Your Battles, is the MOST important. Don't worry about eating a starchy vegetable or some cooked nuts... the most important thing in the first few weeks is kicking the addiction to dairy, grains, and sugar. The starchy vegetables will actually help satiate some of these cravings. At the end of the day would you rather eat a sweet potato or something like bread, cheese, or sugar. The starchy veggie wins.

How do I prepare for travel?
Depending on where you're going and how you're getting there you might be up against some restrictions. I traveled to Asia a few times since I've switched to this lifestyle and did eat rice and dairy while I was there. I was staying at an orphanage both times and choices were limited.

That being said, if you're traveling under more controlled circumstances prepare yourself! Pack some meals to bring with you. If you are eating at restaurants remember to stick to the basics - no grains, no dairy, no sugar and stick with the P, F, C rule. CLICK HERE to review before you go-go!

*REMEMBER - You ALWAYS have a choice. Check out this post on the OPT blog for a great photo of what prep looks like and make it happen!

If you have any more questions please feel free to post to comments and I'll do my best to answer them! :)

Rice, Dairy and Cardboard

2011-05-23T16:21:00.006-06:00

On tonight's agenda we will be fooling the part of our brain that thinks it likes rice into believing that we are actually consuming it! [insert evil laugh here]

Introducing the best way to eat cauliflower - Cauliflower Rice! No, it's true - cauliflower doesn't have to taste like cardboard, it can be disguised, AND it's high in fiber and vitamin C. Try it out, (Enter your name and email to the right to receive the Cauliflower Rice recipe).

I also had a question about dairy that I'm going to take a quick moment to answer here. Don't worry this shouldn't turn into a rant. Here's the deal with dairy. It's f**ing disgusting! That's number one. It might taste good but it's full of cow puss - no joke!

Number two, it's just NOT good for you. It's full of hormones, antibiotics, pesticides and dyes to make it look pretty. By the time it gets pasteurized and homegenized and whatever-else-ized it's not considered a food. Anything that was good for you is GONE!

Number three, the cows that most of our milk comes from are fed grains which cows aren't meant to eat, they like grass. Some are even fed cardboard - you heard me, effin' cardboard!! Cauliflower starting to sound good now?

Number four, you don't need it. Your body does need calcium and you can get enough from all the leafy greens you're going to eat instead.

If this isn't enough to put you off dairy altogether pick up Paul Chek's "How to Eat Move and Be Healthy" and fast forward to page 65.

AND after reading and researching, which I always recommend doing for yourself, the best way to really find out if your body wants it is to TEST it. Go dairy-free for 3-6 months and then if you really have to, re-introduce it and see what happens.

I know you don't want to hear it. Everybody loves cheese, but it's NOT good for you. They say "you are what you eat" so the next time you want to pick up a piece of cheese, ask yourself, "Do I want to be cow puss?" Not likely.

Okay, so turns out this was a rant. Oopsie! It's all in the name of love. ;-) Take care of your bodies!

Cheat Meals and Long-Term Health

2011-05-21T10:08:00.006-06:00

Today I incorporated a cheat meal into the Cavegirl Challenge, but it came with a giant warning (or rant?).

I'm not a fan of 'rewarding' myself with food so I'm careful how I frame 'cheat' meals. I believe that most, if not all, humans are emotional eaters to a certain extent. If we train our mind to think food is about deserving or not deserving we're headed down a path of either over or under eating. Not good, right!?

Here's the deal on cheat meals and eating for long-term health, from my POV...

(This turned into a rant so I need to add a disclaimer)

LANGUAGE IS NOT SUITABLE FOR EVERYONE.
SORRY I JUST GET FIRED UP ABOUT THIS STUFF...
AND MAY HAVE BEEN A SAILOR IN A PAST LIF
E.

Step One - Put the Fucking Stick Down!!

So you're going along, following your nutrition plan, working out, doing all the right things and then a night out with friends and you drink, or eat a piece of pizza or birthday cake, or whatever! Life happens Cavegirls, and picking up your stick and beating yourself with it won't change it - so, seriously, put the stick down. Give yourself permission to slip up once in awhile. I know this one well by the way and use the 'put-the-fucking-stick-down' mantra often. Bottom line - pick your battles and be gentle with yourself!

Step Two - Avoid The TrapStep one is NOT about giving yourself permission to slip up ALL of the time, but when you do. STOP. Reflect. What is the lesson? How can you make the next meal a healthy one? DO NOT let one slip up ruin your whole day, week, month, ... I used to do the whole - I'll restart on Monday, or the New Year, or on the next full moon - whatever. That's bullshit and does not work. Always pull yourself back to NOW. You mess up on one meal, you make sure the next one is a good one.

Step Three - Frame for Long-Term Health

I had a conversation not too long ago with someone who is trying to lose some weight. Her trainer has her eating a wacky diet. I'm NOT a nutritionist or trainer, but I'm lucky enough to have a great one supporting me that I've learned a ton from, so when I hear stupid shit like this I get fired up.

Her diet is 6 days of perfection and 1 day of bingeing. HOW IS THAT HEALTHY?! When I first started on this journey I had the same sort of setup - a cheat day. I then worked up to a cheat meal. Here's the lesson - after a short while I realized that I didn't want to cheat. Cheating hurt and made me feel uncomfortable so I just stopped. Now most of my "cheat meals" consist of paleo-friendly foods. Once in awhile I eff' up when I need a reminder of why I eat this way. Nothing like a day of agony to fix that!

This trainer has taken this concept and twisted it. She's encouraged her client to eat as many calories as possible in this one day and to get these calories from shit food.When I asked her if she was allowed to eat healthy if she chose, she said no, she HAS to binge. What the fuck? This is NOT healthy and especially NOT ideal for long-term health.

Step 4 - Don't call it a frickin' DIET!I hate that 4-letter word. I spent too much of my life wasting time and hurting myself with diets. This is about a healthy long-term lifestyle. Not a diet. I put together this 30-day challenge to help you get in the groove of healthy eating. It's okay to put a time limit to help you fine-tune but not okay to only do it for 30 days if you're just going to go back to your old ways. Don't waste your time!

I was in a bookstore the other day, and I asked the clerk to help me find Everyday Paleo. He was having trouble finding it and the other clerk said under her breath, "I think it's another one of those diet books." UGH! Yes, you'll find it in that section, but this is NOT a diet, it's a way of eating for life. It's about eating what your body was designed to eat and about feeling GREAT, and not just for a certain amount of days, but ALWAYS!

Step 5 - Recognize a Cheat

Just because it's called Paleo doesn't mean it's good! I'm a bit of an information-junkie. I love learning. Or is that just called dorky? ;-)

A few months ago, I was reading through some Paleo discussion boards and came across an interesting post (which I can't seem to find today to send you but when I do I'll post a link). It was a person who had recently decided to try Paleo and was getting quite ill. The others on the board were trying to get to the bottom of it - and finally found out that this person was eating between 4-6 Paleo muffins a day!! Cavemen and women did NOT eat that many nuts especially in the form of muffins.

These Paleo-friendly foods are good and evil all mixed into one! They should be considered a good "cheat" and should be only consumed once in awhile. These types of foods Paleo muffins, pancakes, cookies, etc... will help you avoid the bad shit at times but stick to the basics as much as possible... meat, veggies, fruit, nuts, and seeds - you know the good stuff!

I AM...

2011-05-18T10:51:00.006-06:00

I had the pleasure of listening to Dr. Wayne Dyer speak live last night, for the second time this year, so I'm going to take this challenge into woo-woo land for today's post. ;-)

Time to reflect... take a moment and answer these questions. Not with the answers you think other people want to hear. Be honest and real. These are just for you.

Why do you exercise?

Why are you mindful about the fuel you put in your body?

What is it that you are trying to achieve?

Did you answer with "I want to be, do, or have..." ?? I did! And so here's where the shift happens.

Instead of affirming what you want, ie. "I want to be fit, healthy, strong, etc..." affirm what you are.

I AM....

fit

healthy

strong

(_____fill in the blank______)

Simple enough right? Here's the tricky part. You have to FEEL it!!

'ewwww, Amy, you're talking about feelings. I thought this was about health..."

It's easy enough to say 'I am strong.' I just said it... and have 100 "monkeys" going off in my head telling me that I'm not. Quiet down, monkeys! (think I'm crazy yet??) What does it feel like to be strong? (or whatever it is you are trying to achieve).

Keep thinking it, saying it, feeling it until you believe it! Your subconscious mind acts based on your beliefs so BELIEVE what you want to be and you will become it. You will start to make decisions based on how you feel and what you believe. If you are strong and healthy and fit and you feel that way, are you going to sit on the couch watching reruns of Friends while scarfing down nachos? Not likely. Make sense? ;-)

Big take away... the two most POWERFUL words in the English language are:

I AM

Now go on and use 'em!

"Disregard your senses and rest on the assumption that you already are what you want to be." ~Wayne Dyer~

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CAVEGIRL CHALLENGE

Today's recipe is a paleo version of Chicken Piccata. For the Cavegirl Challenge grocery list, meal plan, and recipes enter your name and e-mail in the form to the right.

EcoYoga Adventure

2011-05-15T12:52:00.005-06:00

Johnson Lake, Banff, Alberta

I've been back to my workouts now for 2 full weeks. Starting to build strength back up again and feeling quite sore... in a good way. I actually missed the muscle aches while I was off resting - is that sick?!

This week I'm adding one more workout in and what better way to prepare than with an EcoYoga Adventure! My yogi friend Tessa is getting married this summer and instead of having a traditional bachelorette party filled with copious amounts of alcohol drank through penis-shaped straws, she opted for a peaceful adventure in Banff.

Ronna, of EcoYoga Adventures, was our guide and took us to the very beautiful Johnson Lake. She guided us through a walking meditation to our special spot - an open grass-filled area by the lake surrounded by a stunning view of the Rockies. Blisssssss!!!

A day later and I'm still feeling calm, grounded, peaceful, and ready for my week of training!! Who knew yoga could be so amazing?

**************************************************

To my Cavegirls,

Welcome to week 2 of the challenge! By now you should have received the grocery list and meal plan for this week. You'll find some oddly named meals, but don't worry I'll make sure to get you the recipes in time - and they're FUN!!

If you're sitting on the fence about picking up Everyday Paleo, I'd highly recommend picking it up this week! It's a great resource and has a meal plan that you can continue with when I'm done with you! ;-) You can pick it up at a local Chapters store or online at either Chapters or Amazon. Also, make sure to check out her blog for more great info and recipes - www.everydaypaleo.com.

Today's recipe was sent in by Cavegirl Megan - Cauliflower Bites. Thanks Megan!

Want in? Enter your name and e-mail address to the right and receive the Cavegirl goods.

**************************************************

30 Day Beta Group

2011-05-13T20:36:00.001-06:00

At a recent business event I met a rockstar Entrepreneur, fitness trainer, and chiropractor, Dr. Jessica Hiebert of Performance Spinal Health and Wellness.

She's currently building a beta group to test out a 30-day program! If you're interested please CLICK HERE to send her an e-mail.

Grilled Peppers

2011-05-12T14:31:00.000-06:00

Another Spring day, another perfect day to make use of the grill! Here's the recipe for today's sidedish - grilled peppers. This recipe is good for 2 servings so if you're making dinner for others feel free to double up!

Grilled Peppers

1 yellow pepper, thickly sliced

1 red pepper, thickly sliced

1 tbsp oil

1/2 tbsp balsamic vinegar

Place the peppers on the grill for 6-8 minutes or until tender.

Put the peppers in a bowl with the oil and balsamic vinegar. If you have some garlic you can add that in for some extra flavour. Mix in the bowl and serve!

Asparagus Wrapped in Love

2011-05-11T07:18:00.001-06:00

Asparagus Wrapped in Love... er, Bacon... same, same
Bacon (look for sugar-free/ low or no nitrate)
Asparagus
Sea Salt Pepper
Coconut Oil

Create bunches of 3-5 asparagus and wrap each bunch with one piece of bacon. Place on a foil-covered baking tray. The bacon will create tons of juice but depending on the meat, you may need to add a little oil to the top of the asparagus to avoid sticking. Sprinkle with sea salt and pepper. Bake at 350F for 30-45 minutes or until the bacon is cooked through.

Paleo Burgers

2011-05-10T04:52:00.003-06:00

Today is another sunny day in Calgary and what better way to welcome Spring than a BBQ!?

Tonight's dinner is Paleo burgers (that means sans bun), and a sweet potato, basil, and walnut salad.

Paleo Bugers

ground beef

1 egg

1/4 tsp ea. cumin, black pepper, ground ginger

1 tsp. sea salt

Mix all ingredients together and chill for about an hour before cooking.
Form into 3-4 oz. patties and BBQ until fully cooked.

Please enter your name and e-mail address in the form to the right to receive the sweet potato salad recipe and the rest of the recipes for the 30-day challenge!

A.

Apple Cinnamon Eggs

2011-05-09T05:12:00.000-06:00

Apple Cinnamon Eggs
1 Granny Smith apple
Cinnamon
2 eggs
Coconut Oil

Slice up one apple and heat up in a pan with coconut oil, until soft. Blend 2 eggs with water and add to the pan. Sprinkle with cinnamon. Enjoy!

Almond Milk Protein Shake

2011-05-08T05:00:00.000-06:00

Almond Milk Protein Shake
1 cup almond milk
1 cup frozen strawberries
1/2 banana
1 tbsp. flax seed
1 scoop hemp protein

Throw the above ingredients into a blender and enjoy!

First meal of the day is an Almond Milk Protein Shake. To receive the rest of this week's meal plan for free, enter your name and e-mail address in the form to the right.

Week One Prep

2011-05-07T15:34:00.002-06:00

The grocery list and meal plan is ready for week one and has been sent out to all the Cavegirls-in-training.

To receive the shopping lists and the weekly meal plans for the challenge (for free), please enter your name and e-mail address to the right. The challenge starts tomorrow!

A.

Measuring Your Results

2011-05-06T10:27:00.004-06:00

There are a few different ways to measure your results. For the 30-day challenge, I'm recommending 3 ways that I find the most effective. It's important that you do ALL 3 so that you get a full picture of your progress.

Body Measurements (weekly)
There are many ways to measure progress with numbers - body fat %, weight, or with a measuring tape.

Body fat % is, in my opinion the most effective, however the least convenient. What I recommend for this challenge, is taking measurements. You'll want to measure your arms, chest, waist, hip, and thigh.

Before & After Pictures (weekly)
You see yourself everyday so it's hard to notice incremental changes. These pictures are JUST for you (unless you choose to share) so don't worry too much about how you look. Put on a bathing suit and take a front, back, and side profile shot.

The Smiley Face System (daily) :)
The goal of this challenge is not the number on the scale, although that will likely change too, but the quality of how you feel. Energy and feeling is not the easiest thing to measure with numbers, but is just, if not more, important.

Over the next 30 days, keep a daily journal to track how you feel when you wake up, after you eat, at night, and before bed. You can keep it as simple as using the smiley face system:
:) - feeling awesome
:/ - feeling okay
:( - feeling shitty

To receive the shopping lists and the weekly meal plans for the challenge, please enter your name and e-mail address to the right. The challenge starts THIS Sunday

A.

The Cavegirl Basics

2011-05-04T16:44:00.007-06:00

I'm not you, and you're not me. We're all unique in many ways especially when it comes to food preferences. I don't want to torture you - it's not a sustainable plan.

Below are some basics that you'll want to stock up on for the Cavegirl Challenge. You're not always going to want to eat exactly what I'm choosing to eat, so I want you to be able to modify as needed without going too far off the plan.

The basics of each meal will be made up of 3 simple categories:

Proteins, Fats, Carbohydrates. You're new mantra for the next 30-days will be this: P, F, C!!!

Below is a list of what I keep on hand. You may want to add or remove some of the items based on your preferences, allergies, or intolerances. If you're unsure if a particular food qualifies, please post to comments and I will let you know!

The Basics

Protein

Organic isn't always better, look for grass-fed as oppose to grain-fed if possible. If you can buy locally grown - even better! For the Calgary readers, try Country Lane Farms.

This meal plan is not fit for vegetarians (sorry!).

Seafood - stick to wild if possible

Tuna

Beef

Chicken

Turkey

Eggs

If you're feeling a little adventurous and have access try:

Ostrich

Bison

Sausage and Jerky - I tend to gravitate towards this for convenience. It's great to have around if you're in a crunch but not ideal all of the time. Look for meats without or with very low nitrates.

Hemp Protein Powder

Fats

Olive Oil (for salad dressing)

Coconut Oil (for cooking)

Coconut Milk

Avocados

Mayo (It is hard to find one that is good. The less ingredients the better. Spectrum is a great brand made with canola oil. NO Miracle Whip!)

Nuts: pick up 2-3 different types that you like. I prefer almonds, macademia, and cashews but everyone is different. Cashews aren't traditionally "paleo-friendly" because they are cooked but are still okay.

Carbohydrates

Carbs will come mostly from veggies and some fruit. You heard right no rice, no pasta, no bread, no cereal - no friggin' GRAINS!

Pick a variety of your favourite veggies for salads and for cooked meals. A few starchy veggies like potatoes and yams are okay but not too many.

Fruit is tricky. If your goal is weight loss, or if you are battling diabetes, infertility, depression, etc... stick with veggies over fruit for your carb intake.

If your diet currently consists of lots of sugar - breads, cereals, chocolate, granola bars, etc... you may need to have fruit on hand to curb the sugar cravings.

Flava Flave!

The idea isn't torture. Healthy food CAN taste good. Stock up on some flavours like: garlic, sea salt, peppers, ginger, rosemary, and cinnamon.

Coffee/Tea

Limit yourself to one cup of coffee or tea before noon. Herbal tea is fine whenever. Drink lots of water.

For the Love of Wine!

Avoid all alcohol. A glass of wine from time to time is okay, but try 30 days without it if you can to see how you feel. My experience is that we will be quicker to blame something we hate (a new diet) over something we love (wine) for lack of results.

What Not to Eat

These foods are definitely off limits for the 30-day plan:

All grains

Dairy

Refined Sugar

Legumes (incl. Beans, Peas, and Peanuts)

That being said, this plan isn't about deprivation. I don't want you to feel like your being punished. This is about building a foundation for a LONG-TERM healthier life.

So, on that note...

The Challenge Guidelines:

#1 - Pick your battles!

#2 - Don't give up. If you mess up on one meal that isn't a free pass to mess up your whole day, or just quit.

#3 - If you are stuck eating out at a restaurant do your best. Remember the Protein, Fat, Carb (P,F,C!!) rule.

#4 - Be prepared. Have food with you wherever you go ready to eat. If you get stuck starving you're bound to make a bad decision and go for the junk.

#5 - Be gentle with yourself.

#6 - Have FUN!

#7 - Ask questions and participate with us! You can always post your progress, questions, and feedback through the comments section on each post.

Now that we've got the "basics" covered, I hope I haven't scared you away! ;-)

Over the next few days, I'll be posting about measuring progress, stress, sleep, and other considerations for the 30-Day Challenge.

To sign up for the 30-Day Cavegirl Challenge, enter your name and e-mail address in the box on the right-hand side. The Challenge begins THIS Sunday and is free!

The Cavegirl 30-Day Challenge

2011-05-03T12:12:00.009-06:00

Mark your calendars!!! ***May 8 - June 6, 2011***

Over the past few years, with the help of my nutritionist I've been playing around with my diet to optimize how I perform, look, and most importantly, how I FEEL.

I'm REALLY excited to put this 30-day challenge together and to be doing it along with you. It requires some preparation and dedication from you, but the benefits will far outweigh the work it takes.

I don't like calling this a diet because it's not a quick-fix - although you will see and feel the results in a short time!

It's 30 days because I believe (along with many nutrition experts), that you will feel so AMAZING after 30 days that it'll turn into a way of living!

There is a ton of information out there about Paleo and all the other diets and I'm not asking you to become a strict follower or believer... yet. ;-) It's just 30 days and then you decide whether it's for you (or not).

WHAT WILL IT LOOK LIKE?

This is a 30-day challenge to a stronger, healthier, and leaner you! There is NO charge to join the challenge. All you have to do is enter your name and e-mail address in the form to the right and follow along from May 8th - June 6th.

I will be posting meal plans, recipes, and relevant information to get you through the 30 days. I would like to be clear that I am NOT formerly trained as a nutritionist but have put this together based on my own personal research, advice from my mentors, and of course following this lifestyle myself.

My goal is to create a supportive group of women who are willing to give themselves 30 days to build a foundation to a healthier way of living. It does NOT matter what level of health or fitness you are at!

WHAT IS PALEO?

For those of who don't know about Paleo, it is similar to the original human diet of our Hunter-Gatherer ancestors. In short, it is how our bodies were designed to consume food.

Benefits of a Paleo-diet:

- fat loss

- feel great

- increased energy

- disease prevention

WANT IN?

Enter your name and e-mail address in the form to the right to join the 30-day challenge!

Feels Like Home

2011-05-02T12:07:00.000-06:00

Red at OPT :)

I had my FIRST workout today since February 22 and did it ever feel AMAZING! While I know the break was needed, it was really hard. I have always used exercise as a de-stressor and a way to get my fill of sense of achievement. BIG, BIG, BIG learnings in removing it for a few months to recover. Learning new ways to de-stress and get my achievement needs met, and most importantly bringing all the joy and fun back to working out. YAY!

Yeah Buddy

2011-05-01T10:41:00.002-06:00

There are so many gems in here, I don't even know where to start. So I'm just going to post this for your entertainment and let you decide what phrases you're going to pull our for your next workout. ;)

"Ain't nuthin' but a peanut!"

A.

Fresh Perspective

2011-04-28T16:13:00.006-06:00

It feels like Christmas Eve today. Not only because it's snowing (again!) but I am SO excited just to go to bed. The sooner I fall asleep, the sooner I get to wake up... I can almost taste the coffee now!

I guess 3 days isn't long enough to rid myself of a caffeine addiction but it sure has been a learning experience. This was the first time I've done a juice cleanse. It's kind of like Buckley's, it tastes like s**t but it works. If it wasn't for the lemonade and cashew milk I may not have made it through.

Fresh Cleanse has definitely given me the push I needed. I've already bought my locally grown chicken and tons of veggies to continue down this "fresh" and healthy road! I'll be planning my nutrition with some shiny new awareness.

With a Fresh Cleanse under my belt, I'm ready to start my new fitness program too.

I had a great conversation with one of my mentors last night and what we talked about was reaffirmed at my appointment with my coach first thing this morning. These conversations have given me some great perspective.

We talked a lot about motivation around fitness, and it really all comes down to one simple question:

"Why do you workout?"

"er, ummm, 'cause I always have?"

"because it's part of my esteem."

"I get all f$%#ed up if I don't."

"I want to feel strong."

"some of it is fear based, I want to look a certain way."

I'm going to reflect on this one some more so I don't just destroy my body all over again - will NOT be going down THAT path again! I'm ready to start fresh with a new focus around working out.

Here we go!!

Green Goodness

2011-04-27T12:41:00.002-06:00

Started the day with my Vital Green juice and some apple cinnamon tea. Currently working on my Spicy Lemonade which is by far my favourite - once I water it down that is, it's got some serious kick to it!

The headache is finally gone and I'm able to focus a lot better today. My body temp has also returned to normal.

It was quite the scene yesterday - I had about 8 layers of clothes and wrapped myself in 3 blankets just to stay warm. No pics of that - sorry!

I also slept for about 12-14 hours. What can I say? It was a big day... I was tuckered out. Still tired today and my body is CRYING for coffee... ok, maybe not.. my body is probably thanking me for not drowning it in coffee, but I'M crying for coffee.

Pushing through day 2...

Down the Hatch!

2011-04-26T08:42:00.011-06:00

YES! The effin' picture is sideways!!
I've flipped it 3x and it still defaults to portrait and so it is.
No coffee means no patience means... no quality?

It's Day 1 of Fresh Cleanse. I woke up cursing. I swear I can smell coffee even though there isn't any to be seen. After an all out fit to find my Libre Tea Loose Leaf Mug, I'm finally sitting down "enjoying" my Vital Green juice and Peppermint and Papaya Loose Leaf Tea.

Breakfast of Champions

Vital Green was the one I was most afraid of and it's not so bad... it's not so great either, but what can you ask for from juice made from green vegetables? Sure as hell beats eating them as nature intended.

DOWN THE HATCH!

Fresh Start!

2011-04-24T12:45:00.007-06:00

I'm gearing up, (or is it gearing down?), to start a 3-day juice cleanse with a local company called Fresh Cleanse. Fresh Cleanse is a shiny new company developed by a pharmacist, nutritionist, and good friend Neelam Gurm of Neelam's Nutritional Rx.

The timing for it is perfect! First off, it's SPRING and starting to actually feel like it!

And, I have an appointment with my trainer to 'get-back-on-track' this week. After a 2-month involuntary workout sabbatical I'm SO excited for a fresh start. Here... we... GO!

New focus. BIG goals. Renewed motivation.

Now to just get through 3 hell-ish days of no coffee - YIKES!

I love coffee.

F$#k WINTER!

2011-04-14T11:56:00.004-06:00

I just want to know which one of you pissed off Mother Nature!?!? I'm not one to complain about weather... too much... but it's mid-April and I'm ready for SPRING PLEASE?!?!

I've been on a bit of a sabbatical from working out at the gym. Walking and yoga only and there isn't one ounce of me that wants to go for a leisurely walk in this shit!

Mother Nature, you are not making this easy on me so for the love of Buddha would you please just lighten up and give me some sun?

Thank you.

Love from,

Amy xo

Strong is the New Skinny

2011-02-27T12:37:00.000-07:00

“Strong is the New Skinny” Facebook Fan Page turned massive movement has started a Body Transformation Challenge.

Yup, I’ll be jumping on THIS bandwagon!!

I made my first “blog post” back in August 2008 so this is not new; however, what I’ve learned is the more supportive

community I integrate within my life, the more success I see.

So here we go…

I’m in my 29th year of life and I’m committed to make it the bestest, healthiest, wealthiest, strongest, fittest, happiest, FUNnest, and overall coolest year EVER in a way that will support me to recommit to this for EVERY year to follow!

My Goals

Wake up feeling happy and well-rested.
Maintain steady “normal” energy throughout the day (ie. no crashes)
5x WODs per week
15% body fat
Continue to get STRONG – “Kaizen”
Do program in order – never more than 3 in a row and never less than 2 in a row.
P,F,C meals as rx’d 94% compliance or better – that’s 33/35 meals per week.
Ask questions!Have FUN!

Self Contract v1.0

I agree to fully commit to a healthier and happier life.
I surround myself with positive people who support and encourage me in my efforts
I take care of myself through proper nutrition, rest, and physical activity.
I respect myself and others.
I do not talk about or to others in a negative way.
I do not sabotage my efforts.
I practice being strong.
I allow myself to make some mistakes, but I learn from them.
I take full responsibility for my health.

Paleo Pancakes

2011-02-19T12:35:00.000-07:00

Every Sunday morning, when I was a kid, I would wake up to my Dad cooking up blueberry pancakes. Talk about emotional attachment to food.

As I started to develop an intolerance to gluten the pancakes had to go. It was either that or spending a day in bed in sheer agony – I chose agony a few times before I smartened up.

So it was to my joy, that I found a paleo-friendly recipe. I altered it a bit (took out the apple and walnuts) so they could taste a little more like home.

The recipe is below, but be warned, the batter is very thin – do not make my mistake and add more flour. The result will be scrambled pancakes. Still tastes delish, but not quite the same.

Last night, was my second go… and it was a success! I can’t take all the credit. I made the batter and had some assistance from my roomies Mom for the rest of it.

Here’s the recipe. Enjoy!

2 whole eggs
1/2 cup almond flour
1/2 coconut milk
1/2 tsp cinnamon
1 cup blueberries (fresh is better, I’ve used frozen)
grapeseed / olive oil for cooking (coconut oil works too)

Combine all ingredients (except blueberries) with a blender until smooth. Add blueberries.

Heat a large pan on medium – high heat (I had to go high heat on my stove) with your oil of choice. Cook pancakes 2-3 minutes on each side. They are hard to flip so go fast!!

Louise Hay

2011-02-18T12:33:00.000-07:00

I am SO excited to go to this event in Vancouver later in March. It’s a sold out event so I’m glad that I had a little arm-twisting to make sure I got my tickets early.

And as if the list isn’t rockstar enough, Louise Hay is going to be there too!! This will definitely knock a few off the bucket list. Can NOT wait!!!

Lunch Date

2011-02-17T11:16:00.000-07:00

I have a lunch date with this thing – a torture device lovingly named the GHD… I guess this is what I get for putting Jillian Michaels‘ body on my vision board. Pray for me. :-S

Dreamin' and Drooooolin'

2011-02-15T19:36:00.003-07:00

Ok, honestly, I usually save my posts for health, fitness, and personal growth type stuff, but these Massimo Dogana heels came up in my feed this morning and I lost my shit!

I swear I've looked at this picture at least 100 times today. They are SO pretty!! ...and the attitude they carry - I mean, really, they are part of the F*U Series. DOUBLE LOVE!!!

I think I'll be setting some sort of fitness goal and setting these at the finish line!!!! Not like I could pull these off until this slushy and icy Canadian winter is over anyways.

In the meantime, a girl can dream and droooool....

Love Is...

2011-02-14T12:49:00.005-07:00

Bob Marley knows best... :-) Happy Valentine's Day!

"Only once in your life, I truly believe, you find someone who can completely turn your world around.

You tell them things that you’ve never shared with another soul and they absorb everything you say and actually want to hear more.

You share hopes for the future, dreams that will never come true, goals that were never achieved and the many disappointments life has thrown at you.

When something wonderful happens, you can’t wait to tell them about it, knowing they will share in your excitement.

They are not embarrassed to cry with you when you are hurting or laugh with you when you make a fool of yourself.

Never do they hurt your feelings or make you feel like you are not good enough, but rather they build you up and show you the things about yourself that make you special and even beautiful.

There is never any pressure, jealousy or competition but only a quiet calmness when they are around.

You can be yourself and not worry about what they will think of you because they love you for who you are.

The things that seem insignificant to most people such as a note, song or walk become invaluable treasures kept safe in your heart to cherish forever.

Memories of your childhood come back and are so clear and vivid it’s like being young again.

Colours seem brighter and more brilliant.

Laughter seems part of daily life where before it was infrequent or didn’t exist at all.

A phone call or two during the day helps to get you through a long day’s work and always brings a smile to your face.

In their presence, there’s no need for continuous conversation, but you find you’re quite content in just having them nearby.

Things that never interested you before become fascinating because you know they are important to this person who is so special to you.

You think of this person on every occasion and in everything you do.

Simple things bring them to mind like a pale blue sky, gentle wind or even a storm cloud on the horizon.

You open your heart knowing that there’s a chance it may be broken one day and in opening your heart, you experience a love and joy that you never dreamed possible.

You find that being vulnerable is the only way to allow your heart to feel true pleasure that’s so real it scares you.

You find strength in knowing you have a true friend and possibly a soul mate who will remain loyal to the end.

Life seems completely different, exciting and worthwhile.

Your only hope and security is in knowing that they are a part of your life."

— Bob Marley

Sold

2011-02-09T21:28:00.005-07:00

I love, Love, LOVE Dan Mangan! I've been hooked on this album ANYWAYS, but the new video "Sold" just made it that much better... PURE Awesomeness!

I Am

2011-01-22T04:31:00.000-07:00

I am not the mind, intellect, ego, nor consciousness.
I am not the ears, tongue, nose or eyes.
I am not space, earth, fire or wind.
I am not envy, anger, nor craving, nor attraction.
I am not arrogance nor pride nor religion, wealth, lust nor liberation.
I am not virtue, sin, joy nor sorrow.
I am not death, doubt, nor discrimination of cast.
I am beyond concept, beyond form.
I see equality in all things, I am neither liberated nor in bondage.
I am eternal bliss, I am shiva.

Reminder to Breathe

2011-01-14T04:38:00.000-07:00

When surrounded by what feels like relentless and unending chaos,
I am reminded to breathe and practice compassion.

OM MANI PADME HUM

“The Fear of Transformation”

2010-11-28T10:16:00.007-07:00

from the ESSENE BOOK OF DAYS by Danaan Perry

Sometimes I feel that my life is a series of trapeze swings. I’m either hanging on to a trapeze bar swinging along, or for a few moments in my life, I’m hurtling across space in between trapeze bars.

Most of the time, I spend my life hanging on for dear life to my trapeze-bar-of-the-moment. It carries me along at a certain steady rate of swing, and I have the feeling that I’m in control of my life. I know most of the right questions and some of the right answers.

But once in a while, as I’m merrily (or not-so-merrily) swinging along, I look out ahead of me into the distance and what do I see? I see another trapeze bar swinging towards me. It’s empty, and I know in that place in me that knows, that this “new trapeze bar” has my name on it. It is my next step, my growth, my aliveness coming to get me. In my heart-of-hearts I know that for me to grow, I must release my grip on the present well-known bar to move to the new one.

Each time it happens to me, I hope (no pray) that I won’t have to grab the new one. But in my knowing place I know that I must totally release my grasp on my old bar, and for some moment in time I must hurtle across space before I can grab onto the new bar. Each time I am filled with terror. It doesn’t matter that in all previous hurtles across the void knowing I have always made it. Each time I am afraid that I will miss, that I will be crushed on the unseen rocks in the bottomless chasm between the bars.

But I do it anyway. Perhaps this is the essence of what the mystics call the faith experience. No guarantees, no net, no insurance policy, but you do it anyway because somehow to keep hanging on to that old bar is no longer on the list of alternatives.

And so, for an eternity that can last a microsecond or a thousand lifetimes, I soar across the dark void of “the past is gone, the future is not yet here”. It is called transition. I have come to believe that is the only place where real change occurs. I mean real change, not the pseudo-change that only lasts until the next time my old buttons get punched.

I have noticed that, in our culture, this transition zone is looked upon as a “nothing”, a no-place between places. Sure, the old trapeze-bar was real, and that new one coming towards me, I hope that’s real, too. But the void between? That’s just a scary, confusing, disorienting “nowhere” that must be gotten through as fast as possible. What a waste!

I have a sneaking suspicion that the transition zone is the only real thing, and the bars are illusions we dream up to avoid the void, where real change, the real growth occurs for us. Whether or not my hunch is true, it remains that the transition zones in our lives are incredibly rich places. They should be honoured, even savoured. Yes, with all the pain and fear and feelings of being out-of-control that can (but not necessarily) accompany transitions, they are still the most alive, most growth-filled, passionate, expansive moments in our lives.

And so transformation of fear may have nothing to do with making fear go away but rather with giving ourselves permission to “hangout” in the transition between trapeze bars.

Transforming our need to grab that new bar is allowing ourselves to dwell in the only place where change really happens. It can be terrifying. It can also be enlightening in the true sense of the word.

Hurtling through the void, we just may learn how to fly.

A friend Yasmin Dean sent this to me recently, and I couldn't help but share it! Thanks Yas :)

Life Lesson # 64,031

2010-09-15T12:08:00.001-06:00

Life Lesson #63,099

2010-09-13T11:59:00.002-06:00

Life Lesson #52,286

2010-09-04T09:43:00.001-06:00

Life Lesson #45,978

2010-08-24T11:32:00.003-06:00

Life Lesson #36,472

2010-08-13T07:52:00.001-06:00

Life Without Vision

2010-07-24T04:35:00.007-06:00

Up at 4am with a full brain. Nothing like a sunrise-filled run to clear the mind. :)

Some running thoughts...

I'm an opportunist which can have it's ups and downs.

The upside - going with the flow of life.

The downside (as I recently discovered) - what happens when more than one opportunity comes up at the same time that is equally as exciting?

Don't get me wrong, you will NEVER here me complain about TOO many opportunities. My point, I guess, is that without clarity, LIFE becomes muddled.

I'm on a mission to find clarity. I've started with allowing some time for myself to do a "brain dump" of everything I want to be and have, then organizing it into goals. A process I'm doing with our clients at the GrowOp.

Next to that, is my training. There is something to be said about CRUSHING a workout you suck at, or just CRUSHING a workout in general! (Thanks, Adidas and Heather).

Between my workouts and the drive to where I train, I've gained some very valuable thinking time. Driving, and travel in general, has always put me in a place to gain clarity.

And, as a general rule, I'm TRYING.. (voice in head: "Amy, there is no TRY").. I am allowing myself to let go of perfectionism and overuse of control while going through this process, (Pray for me...)

Let the Games Begin!!

2010-07-16T18:55:00.003-06:00

Dream It!

2010-07-08T21:47:00.003-06:00

After Tuesday's pokey workout, I was excited for a rest day yesterday. Back at it today with more of the super fun Air Dyne, SDLHPs, Russian KB Swings, Pull Throughs, PushUps, and Ring Dips! Not feeling so strong lately but like the lil' ice cube, I'm still dreamin'. ;)

F**k Wheaties! Ostrich is the NEW Breakfast of Champions

2010-07-05T16:10:00.003-06:00

FINALLY made it to the Farmer's Market yesterday and got me some ostrich meat. SOooo tasty. I'm really looking forward to the opening of Kingsland Market this week too!

Here's some nutritional info on Ostrich if you're interested, courtesy of Patsy Clark Farms: http://patsyclarkfarms.ca/farm/nutri.htm

I was also lucky enough to get introduced to a new torturing device this afternoon, aka The Air Dyne - F**K!

Today's WOD - deadlifting, bench pressing, kettlebell swinging, push upping, and of course the Air Dyne. Awesomeness...

Shuffle This!

2010-07-04T09:06:00.004-06:00

Rest Day today! My muscles are some kind of sore so I'll be hitting the trail for a light run to get moving. I'm still working off the novelty of my new running shoes and a pretty rad playlist...

Amy's Running Playlist:

Love the Way You Lie - Eminem

Sabotage - The Beastie Boys

We're All Dying - Gob

Piece of My Heart - Janis Joplin

Stronger - Kanye West

Bulletproof - La Roux

Body Movin' - The Beastie Boys

Bleed it Out - Linkin Park

Freebird - Lynyrd Skynyrd

Behind the Moon - Matt Costa

No Hay Igual - Nelly Furtado

Naveed - Our Lady Peace

Snow - Red Hot Chili Peppers

Worth Dying For - Rise Against

No Jesus Christ - Seether

Shake it Up - Stanton Warriors

Weighty Ghost - Wintersleep

Not Afraid - Eminem

Bodhisattva Vow - The Beastie Boys

Red Flag - Billy Talent

Shooting Stars - Cauterize

Killing in the Name - Rage Against the Machine

Goodbye - Goldfinger

My Hero - Foo Fighters

Suggestions? Would love to hear 'em!

Heaven!

2010-07-03T19:24:00.000-06:00

"Grace"

66# 7 min. 59 sec.

A looooong way to go for my goal of under 5 min. as rx'd.

Run!

Wanted to take my new shiny shoes for a run today. After about 3.5 years, it was time for some new runners. I also got up-sold to some Spenco Gels, which turned out to be a great idea - Heaven! Time for some foam rolling action. SOooo sore...

Strength Training Day 1

2010-07-02T14:15:00.003-06:00

OPT 11am

A1. Bench Press, 30x0, 60 sec.

8 x 55#, 7x 60#, 2x66# - 3x60#

A2. Assisted CUs, 4111, 60 sec.

purple band, 4, 5, 5

B1. DB Step Up, 8/leg, 15#, 60 sec.

B2. DB SL DL, 12/leg, 15#, 60 sec.

C1. Back Ext, 15 reps

C2. Anchored Sit Ups

It's ALL Learning

2010-06-16T18:54:00.000-06:00

I am one, of very few I'm sure, who LOVES rainy weather - even more than sunshine! It's weird, I know. So tonight, when I needed a break from work, I went for a run in the rain! YES! Loved it - so energizing, refreshing.... Aaaahhh!

I only got two meals in today. :( Eek! It's 7pm and looking like another late night so hopefully I can get one more in. Maybe with some carbs this time.. all protein and fat so far aside from the peach I just ate when I realized I hadn't had ANY carbs today.

It's ALL learning though. As I'm reading through Women Food and God, I'm learning to listen to my body's hunger signs and what I'm finding is most of the time I'm not even hungry at all - I'm stressed, mad, sad, mostly stressed. So, now with this awareness my eating habits are shifting. I'm not saying 2 meals is ideal, there will be a balance where this will level out somewhere...

It's all LEARNING... always.

Fresh + Local = YUMMY!

2010-06-15T09:08:00.004-06:00

In the next few weeks, Calgary is getting a new Farmer's Market! Yay!!

Kingsland Farmer's Market

Why should you buy local? Check out this video - that's WHY!

Three Year Anniversary!

2010-06-14T10:11:00.005-06:00

It's been 3 years this summer since I joined the CrossFit/OPT World. I decided to do a little comparison to see how far I've come...

2007
Average meals consisted of cigarettes, coffee, and lots of sugar
BF % - 19.90
Squat - could not break parallel
Lunges - no balance, could not get knee to the ground
Olympic weightlifting - dowel / 45# bar

vs.

2010
Average meals consist of P,F,C balanced meal
BF % - 16 and still going down (or so I pray)
Squat - full extension
Lunges - like a pro ;)
Olympic Weightlifting:

Clean, Hang x 1 - 105#
Clean, Power x 3 - 95#
Deadlift x 1 - 245#
Deadlift, Snatch Grip x 1 - 175#
Deadlift, Snatch Grip x 3 - 130#
Jerk, Push x 1 - 105#
Jerk, Split, Behind the Neck x 1 - 95#
Squat, Back x 1 - 160#
Squat, Back x 5 - 125#
Squat, Front x 3 - 125#
Squat, Overhead x 1 - 68#
Shoulder Press x 1 - 85#

I'm sure my times for running, rowing, and other WODs have improved too, but I've never been good at tracking those, maybe I should start.

I definitely thought that I would be a lot further along than this - with my high expectations and all - but when I sit down and really look at how far I've come.. I can live with it. ;) More than numbers, I've learned a lot about life during my 3 years, by pushing my body to extremes I never believed it could handle, and so maybe a second post is in order on the comparison of mental and spiritual health 2007 vs. 2010. The difference is MASSIVE!

A long way to go, but this journey of health and fitness never ends - thank God, Buddha, Krishna, or whoever for that!

Run, run, run!

2010-06-13T09:49:00.002-06:00

The sun was shining this weekend! I'm all for rainy weather but when summer arrives I'm a happy kid (I blame Vit D for that).

I made an honest attempt today to get to CrossFit this morning. I drove half way there, but I tend to move in slow motion in the morning and would have missed half of the class. So, I came home, sat in the backyard with another cup of coffee and a book ("Women Food and God" by Geneen Roth) and chilled in the sun instead.

Then when the mood struck I hit the trail! On yesterday's run, I discovered my new running trail... and if you knew where I lived you would laugh at the "discovered" bit because it is literally right behind my house. I guess the secret's out - I don't run often. But now that the sun is out it should become more of a regular... or not... no pressure. The big lesson I'm taking from this book I'm reading is the amount of pressure that we put on ourselves to be perfect as human beings and how it doesn't serve us. Of course, this is nothing NEW but the point of view is REFRESHING! I'll write more on this book later... Time to nurse these shin splints. Must learn POSE!

TODAY'S WOD
2PM ish (Note to self: run earlier or later in the day - BLOODY HoT!)
Run (no time no distance recorded just ran lots and did some stairs)

Women Food and God

2010-06-12T09:39:00.000-06:00

I'm in the middle of reading "Women Food and God." It's like Geneen Roth sat down and said, 'Amy, I'm going to write a book just for you!' Clearly, judging by sales, I'm not the only one who feels this way. So I'm about half way through, and already I agree with the quote on the front - this book is a life-changer. Here's one of many excerpts that I loved:

"Your body is the piece of Universe you've been given; as long as you have a pulse, it presents you with an ongoing shower of immediate sensate experiences. Red, salt, loneliness, heat. When a friend says something painful to you, your chest aches. When you fall in love, that same chest feels like fireworks and waterfalls and explosions of ecstasy. When you are lonely, your body feels empty. When you are sad, it feels as if there is a Mack truck sitting on your lungs. Grief feels like tidal waves knocking you down, joy like champagne bubbles welling up in your arms, your legs, and your belly. Our minds are like politicians; they make stuff up, they twist the truth. Our minds are masters at blame, but our bodies... our bodies don't lie. Which is, of course, why so many of us learned to zip out of them at the first sign of trouble."

Turkey Burgers!

2010-06-09T12:12:00.002-06:00

I'm the LEAST domesticated person I know, and with that, I can't COOK at all! Well, I do make a mean omelette but that's where my talents pretty much end.

So lately, in the name of variety, I've been giving this whole kitchen thing my best shot - all Paleo-safe of course. Attempt #1 was chicken fingers. Round 1 went well. Round 2 was a different story. I accidentally subbed coconut flour for almond flour. For the record - NOT the same. Attempt #2 was turkey burgers. I did better with this one. I was too impatient so they didn't sit in the fridge for an hour and kind of fell apart a little, but I'm aiming for taste over looks to start... don't want to get carried away. Looking for new Paleo recipes if anyone out there has them, please send them my way!

Turkey Burgers

Ground Turkey

1 Egg

Onion Powder

Some kind of curry spice

A wee bit of coconut oil to prevent it from sticking to the pan, or even better BBQ!

CFC 9:30am

A. Weighted Pull-Up – Find your 1RM
B. Touch and Go Power Clean – 10 reps X 5 sets, rest 90s

A. 5#
B. 42/52/62/67/70
* last set was broken 4, 3, 3

I Can't Walk...

2010-06-08T18:34:00.001-06:00

like, I really can't walk...

1 one thousand, 2 one thousand, 3 one thousand

2010-06-07T18:31:00.001-06:00

CFC 9:30am
A. Single Leg DB Split Squat 8-12 reps @ 3010 x 4 sets, rest 60 seconds between legs
B. Weighted Back Extension 8-12 reps @ 3011 x 4 sets, rest 60 seconds
C. GHD Raise 12-15 reps x 4 sets, rest 60 seconds
D. Unbroken Double Unders 50 reps x 4 sets, rest 60 seconds

A. 7×10#/12xBW/8×10#/7×10#
B. 4 sets @ 10#
C. 3 sets of 5 - first time actually getting these - had to use arms to help with momentum.
D. 3 sets of 20 before running out of time

How to Get Up Early

2010-06-04T15:20:00.003-06:00

I came across this today, and it caught my attention. I used to get up early - and LOVED it! So energized, so focused, and so much time to get things done. I needed some inspiration to get back to it... I think this is it!!

rest, Rest, REST, REST!!

2010-05-19T14:37:00.002-06:00

Another short hiatus on my part... I've been fighting a nasty cold. Yuck! I was really pumped to get back to CrossFit after my first day back on Sunday, but must surrender to REST! Another reminder that when you ignore the whispers from your body, the whispers will turn into screams usually in the form of sickness.. Noted. Got it. Now PLEASE go away!! *cough* ;)

Paleo for the 21st Century

2010-05-09T15:45:00.003-06:00

I found this great resource that is a basic overview of the Paleo Lifestyle and how it can be applied in the 21st century. Click Here to download the E-Book for free.

Hang Power Snatch

2010-05-09T12:55:00.008-06:00

Happy Mother's Day!!

This is my sad attempt at showing my Mom how to wheelbarrow race.

I went back to CFC today and lucked out that it was a weightlifting day, and also that I was the only one who showed for the time slot. For me, it was a good way to break back into CrossFit - no pressure.

I worked on Power Snatch for 1RM - oddly enough, almost 3 years into CrossFit and I don't have a recorded PR for this lift. Either way, I'm pretty sure this is the heaviest I've ever gone for a Hang Power Snatch, and I ran out of time before I failed which is sometimes a good thing...

Hang Power Snatch for 1X

52/62 (fx3)/52/57/57/62 (fx2)/57/59.5/62/64.5/67/72

As for nutrition, it's 1pm and I've had 2 PFC balanced meals, so I feel pretty good; although, I'm CRAVING sugar and bad carbs right now. I'll keep fighting it because I know a few more days and everything will normalize again. Patience...

This is what I'm striving for. Seriously STRONG! Wow...

The Quest for Balance

2010-05-03T10:45:00.003-06:00

Wow! Are we really 1/3 of the way through 2010? It's been a blur...

I started the year off by setting some pretty high health and fitness goals for myself. Then continued on a path of self-destruction and sabotage. I have EVERY excuse you can think of ready to go, but the truth is that I have yet to figure out how to live a life of balance. I am programmed to be extreme in all that I do. Unfortunately, this means when I'm focused on one area of my life everything else falls by the wayside.

So here I am, the day before my check-in with my trainer trying to sort out what the f$#k happened. My jeans don't fit, my energy is low, my sleeping habits are messed, my eating habits are worse, and I've worked out maybe twice in the last month. Ugh!

I'm doing my best not to beat myself up over this - it is what it is - but I can't help but feel overwhelmingly dissapointed in myself... again. I've never blamed anyone else for the results, but blaming myself for it isn't doing much good either. So I'm choosing to be aware AND accountable of my choices.

Moving forward, I'm on a quest for balance. My head spins at the thought of how this is going to work out. If I start focusing on my health and fitness goals, what has to go? What area of my life will suffer? Is there such thing as a "balanced life?" I guess I'm about to find out...

What I Learned in 2009

2009-12-31T06:40:00.002-07:00

Mt. Wari, 4,850m, Tibet

I don't ever remember an instance when my gut feeling was wrong. It has always been right, but I haven't always trusted it. What I learned in 2009, in a BIG way, is to follow my intuition - tune into it as much as possible and make choices that are in line with what I know is right for me.

I learned of my ability to connect with my spiritual self. The spiritual, and sometimes scary, journey started when I left my job. I was miserable, so I blindly left not knowing what would come next but trusting that it would work itself out. It did. I went through intensive self-development work with Personal Best. Again, diving in blindly and trusting that the process would work. It did.

Finally, I fulfilled one of my life-long dreams and travelled to the most precious places on Earth - Tibet. Somewhere in the Himalayas at about 4,850m I let go of a lot of shit and made amends... with myself. I hit a point of peacefulness that I have NEVER felt in my life. As my friend Tia said, "I'm pretty sure this is how you feel right before you die." She was referring to her own experience of something completely different, but those words describe so perfectly how I felt at the top of that mountain.

Towards the end of 2009, I started to learn about my own energy and started to dive into the awareness of it. A big goal for me in 2010 will be learning how to tap into this energy. Aside from that, I've set some really big goals for 2010. I have spent too many years allowing myself to play small. This year, I say, Fuck it! I'm going BIG!

Some of my health/fitness goals for 2010:

Randy as rx’d, under 5 minutes
Grace as rx’d, under 5 minutes
Deadlift, 275#
Split Jerk 150#
Back Squat 200#
Body Fat, 12%
Nutrition 94% (33/35 meals)
CrossFit certifications in 2010: Level 1, Nutrition, CFK.

2009-12-22T14:05:00.006-07:00

Pukie was here!

2009-11-26T17:11:00.001-07:00

Pukie paid me a visit after this one - ugh! It was fun though... the workout... not the puking!

6am CFC

A1: PC/PP - 42/62/72/72/82
A2: Negative CUs - 5/4/3/4/3

3 rnds for time;
350 m Row
15 burpees
between 11 - 13 minutes (I don’t remember)

4 sets of 10 GHD situps

Kettlebell

2009-11-24T15:42:00.003-07:00

I say this often and each time I say it, I MEAN it with all of my heart! Today at CrossFit, I almost died! This had to be one of the toughest workouts in awhile. Very decieving! Forced me to tap into energy that I wasn't even aware of. Afterwards I came home and CRASHED, and crashed hard! It's just about 4pm now and I'm almost feeling recovered enough to function.

6am CFC
4 rnds;
0.7 pood
30 KB lunges
30 KB cleans
30 KB swings
35:00

Knees to Elbows

2009-11-23T15:41:00.000-07:00

CFC 9:30am
Knees to Elbows on the Minute
10rnds + 4 (not real k2e)
one round less than last time but I think I’m getting closer to my elbows now.

Deadlift - PR!!

2009-11-22T15:40:00.000-07:00

CFC 9:30am
Deadlift - 1, 1, 1, 1, 1, 1
185/195/205/215/225(fx1)/220(PR)/225(PR!)/230(fx2)

Back Squat - PR!!

2009-11-20T15:33:00.000-07:00

CFC 9:30am
Back Squat 1, 1, 1, 1, 1, 1
125/135/145/155 (fx2)/150/155 (fx1)/155/160 (fx1)/160! New PR since 2 wks ago!

I need to work on consistent form to get up any more...

REAL Push Ups!!

2009-11-18T15:31:00.000-07:00

CFC 9:30am
5 rounds for time:
500m Row
AMRAP Push-Ups
Rest 3:00 minutes
Row - 2:10/2:15/2:20/2:20/2:26
PU - 1x real / 1x real, 9x knees / 1x real, 13x knees / 8x real / 8x real

First time doing more than 1 real push up in a row!

Flying Burpees

2009-11-17T15:30:00.000-07:00

CFC 6am
3 sets:
20 wall balls @ 10#
60s flying burpees
90s rest

3 sets:
20 KB SDLHP @ 1 pood
60s double unders
90s rest

Tabata
box jumps w. baby box - 18/11/11/13/12/15/7/14
ab mat sit ups - 11/9/8/8/8/6/7/8

Muscle Ups

2009-11-16T15:28:00.000-07:00

CFC 9am
30 Muscle Ups for time:
18:18
blue band assisted pull ups, chest to bar
blue band assisted ring dips

Rope Climbin'

2009-11-14T15:26:00.000-07:00

CFC 9:30am
For time:
50 KB Swings
25 Deadlift
1 - 15 foot Rope Climb
10 Power Cleans
1 - 15 foot Rope Climb
25 Deadlift
50 KB Swings
Scaled to 75# for PC and DL, 0.7 for KB Swings, and sub’d 15 pull ups for first rope climb with blue/purple band, and pulled self up from ground to standing position with rope for second climb, tried to keep legs straight but not there yet.

13:18

Angie

2009-11-13T15:24:00.001-07:00

CFC 9:30am
Angie
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
blue/purple band, girly push ups, anchored sit ups
28:18

7 Rounds

2009-11-05T15:18:00.000-07:00

CFC 9:30am
7 rounds for times:
25 Push Ups
250 m Row
25 Overhead Walking Lunges
Rest 2:00

scaled to 10# for OH lunges (that’s all my shoulder can handle right now)
3:09 / 3:41 / 4:00 / 3:55 / 3:24 / 4:13 / 4:01

Power Snatch and Pull Ups

2009-11-04T14:54:00.000-07:00

CFC 9:30am
As many rounds in 20 minutes of:
10 Power Snatch
20 Pull Ups
scaled to 52# and was failing reps after my 1st rnd so probably should have scaled more. PUs were with blue band. I think I was in my 4th rnd when time was up, but could have been 3…

Double

2009-11-03T14:43:00.000-07:00

Did a double today. Love doubles...
CFC 6PM
Back Squat 1, 1, 1, 1, 1, 1
105/115/125/135/145/155/165 (fx2)/160 (fx1)

Palm Rippin'

2009-11-03T14:29:00.000-07:00

6am class
5 rnds;
AMRAP 30s Chin Ups (blue band); 30s rest
Row for cal 60s; 120s rest
CU - 11/10/8/8/8
Row - 10/10/11/14/11
Total - 101
Team Palm Rippers Total - 183

3 rnds;
15 push ups (negative down, up on knees); 60s rest
20 GHD sit ups; 60s rest
1 db hang clean; 8 db front squats w. 15#; 60s rest

Grace

2009-11-01T14:24:00.004-07:00

First time doing Grace and it’s now my new favourite!! Loved this one. I badly wanted to do it as rx’d, but not there yet.. as I check my records I'm not surprised - my max weight for a clean was 95#.

CFC 10am
Grace
12:24 at 85#

Lilly-Ella Rose

2009-10-31T15:49:00.003-06:00

My lil' niece Lilly-Ella all dressed up for Halloween.

CFC 9:30am
3 rnds;
AMRAP Push Ups; 10 sec. rest
AMRAP Pull Ups; 120 sec. rest
Push - 2/3/2 (lowered then knees)
Pull - 2/3/4 (supinated grip, helped up then lowered)
+
10 rnds;
3 every 45 sec.
DB Squat Cleans - round 1 with 15#, then switched to 20#
+
3 rnds;
20 KB Swings .7/1/1.5
20 DB W. Lunges 15#
20 GHD Sit Ups

I'm Pretty Tough (So I Think)...

2009-10-29T19:50:00.004-06:00

At my meeting with my trainer on Monday, we chatted more on learning how to scale appropriately to my ability so that I'm not working for twice the amount of time than I should be. So basically I have been given permission to choose lighter weights... should be an easy fix, right? WRONG! I'm learning that I might have a HUGE ego. You should see how strong I think I am! ha!

So this morning, I picked a "light" weight that I thought I could handle and got killed in the first round. One of the coaches stripped some weight off for me to get me to a weight I could handle. When will I learn...

CFC 6am
4 rnds;
15 squat cleans (52# for first round, 42# for the last three)
300m row
10 burpees
90s rest

29:58

"Cindy"

2009-10-27T19:43:00.003-06:00

Breakfast
2 eggs
cup of berries
10 almonds

CFC 6am
“Cindy”
As many rounds in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
12 rnds. girly push ups / blue band for pull ups

Split Jerk

2009-10-26T19:23:00.000-06:00

Lunch
3 oz. chicken
2 celery stalks
1/2 cucumber
3 tbsp. homemade guacamole

CFC 5PM
(Behind the neck) Split Jerk 1, 1, 1, 1, 1, 1, 1
45/55/65/75/85/95(f)/95/105 (fx2)
Worked on my pull up for about 1/2 hour after class - about as much as my torn up palms can handle right now.

Eat Food. Not Too Much. Mostly Plants

2009-10-22T08:54:00.000-06:00

Bodyweight Deadlift on the Minute

2009-10-18T14:34:00.000-06:00

CFC 9:30am
Bodyweight Deadlift on the Minute
as rx’d
145# (way more than 50% of 1RM)
round 7+5 then did rounds 10, 12, and 13 at 115# just for fun.

Rowing and SDLHP

2009-10-16T14:32:00.001-06:00

CFC 9:30am
5 rounds for reps:
Row (cal) 1:00
Rest 1:00
SDLHP 1:00 at 45#
Rest 1:00

as rx’d
19/21 - 40
16/16 - 32
16/18 - 34
15/17 - 32
13/18 - 31
Total = 169

Most epic WOD ever!

2009-10-14T20:45:00.000-06:00

I'm glad that I've improved on my double unders because the snatches slowed me down to a snail's pace. This one was frustrating. I started at 15#/ arm but quickly found out in the first round that my left shoulder couldn't handle that weight. I switched to 10# for the last four but the damage was done. It felt easy on the right and I failed continuously with my left which made this WOD pretty frickin' EPIC!

CFC 9:30am
5 rounds for time;
30 Single Arm Alternating DB Snatch
60 Double Unders
2:00 Rest
47:58

Burpee Tired

2009-10-13T20:32:00.002-06:00

I felt like I was flying through this one until the BURPEES. I'm either REALLY slow at these, or everyone else is super fast! Ugh...

6 am class
7 rnds;
10 db hang squat cleans @ 15#
10 box jumps (20″ for 1st rnd then switched to the baby one)
10 burpees
150m row
2 min rest
2:46/2:49/2:46/3:01/3:17/3:38/3:17

Pull Ups

2009-10-12T19:26:00.000-06:00

CFC 9:30am
21,15,9 rep rounds for time:
L Pull Up
Push Jerk

17:58
scaled to 47# for PJs
PUs were band assisted - used purple band for first 2 rnds, then switched to blue.

Filthy Fifties

2009-10-09T15:34:00.003-06:00

I ALMOST got this one as rx’d! I got my first box jump at 24″ today! I really didn’t think I could jump that high, never even tried, but today I decided I was going to do it anyway. I chickened out during the warm up and was looking for a way out but when the timer started and it was go time, I closed my eyes, jumped, and did it! Then I did 49 more! I was pretty damn proud of myself. Funny how the power of thought can sometimes hold you back. I wonder how long I've been able to do box jumps at that height.

Next is my K2Es, but this one is not fear-based... not sure if it's technique, flexibility, or what but I can't quite seem to get my knees to touch my elbows. After the kipping seminar I'm a little bit closer though.

CFC 9:30am
1 Round for time;
50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 KB Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back Extensions
50 Wallballs, 20/14 lbs ball
50 Burpees
50 Double Unders
Finished in 50 minutes ?? seconds EPIC!!!

EFF You Pain!

2009-10-08T15:30:00.001-06:00

First day of doing two in one day and it felt GOOD! Wooop!

6am CFC
6 rounds 1 min row sprints rest 3 min
291/282/264/259/251/255

EFF you pain! Learning to push through it...

6PM CFC
Front Squat 2, 2, 2, 2, 2, 2
95/105/110/115 (fx2)/115/120/125(fx2)
5 less than my PR - but I'm happy that I'm almost back to where I was at before my trip!

Quantum Leap

2009-10-05T13:41:00.005-06:00

Photo credit: Nicole Browne

Months ago, after about a year of doing my workout programs from my trainer half-assed, I fully committed to my workout plan and set out a goal that I would go to the gym consistently for the entire six week program. This is easy for me now, because of CrossFit, but at the time, I pretty much always dreaded going to Gold's Gym.

When the six weeks was up, I couldn't wait to get to my appointment to see what kind of results my dedication was going to get me. I was completely deflated when I found out that my body hadn't changed. My trainer advised me not to give up despite the fact that my hard work didn't pay off - to persist. Numbers aren't everything and I couldn't let the dissapointment overtake the feeling of accomplishment I had. Sure, I was deflated that I didn't reach my goal of body fat %, but I kept my commitment to myself and that's what was important. Today, I was reading Robin Sharma's blog, and came across this... it's what reminded me of this day.

"It's so easy to think that just because we're not seeing any immediate results, we're not improving. Not true. Personal change and leadership transformation happens INVISIBLY AND INCREMENTALLY. So just because you can't see your little daily shifts doesn't mean you're not progressing. And those small tiny improvements, when done with care and dedication, will lead to a remarkable shift in time. Your quantum leap." ~Robin Sharma~

CFC 9:30am
7 rounds for time;
10 med. ball cleans
10 burpees
15:34 as rx'd

The Bar

2009-10-04T13:34:00.001-06:00

I took 2 rest days in a row this week. I was not recovering like I should have been... After FGB IV, I didn't rest properly and paid for it all week. Lesson learned. Back today to a killer WOD for someone who can't do Toes to Bar, followed by an Intro to Kipping seminar. I got a lot of insight into my form for Pull Ups - who knew you weren't supposed to flail to get above the bar. Lots to work on, but for now it's time to let the ripped up palms heal...

CFC 11am
As many rounds in 20 minutes;

8 Toes to Bar

10 Push Press

12 Box Jumps
I lost track after two rounds - seriously. I think I got to about 8 or 9??