Intro to CrossFit Post 2 + Another Beginner Workout

 

 

If you read my last post about CrossFit you know that it's a lot of functional movements at a very high intensity. In other words, you workout as hard as you can as quickly as you can. It's tough, and we haven't even been to our first full class yet!

 

 

Our second class included learning more moves that we would be using during our regular sessions. We learned how to properly do a dead lift (turns out it's NOT a back exercise like I originally thought - whoops!), cleans, wall balls and burpees. All of these moves were very hard and took me a while to get a hang of. After we went through the movements with the coach several times to work on form, he let us loose to do a modified WOD that incorporated these movements.

10 Reps for Time

5 Dead lifts

5 Cleans

5 Wall balls

5 Burpees

 

It took every ounce of effort and energy for me to finish. At about rep 7 I was struggling and knew I had to stay mentally strong to finish. It took me 21:11 to get through it (a lot slower than I hoped) but I finished. I'm proud that I was able to do that and now have a goal time to beat for next time we do a similar workout.

 

I know there are a lot more CrossFit moves that we didn't cover during our introductory classes but I am looking forward to learning more as we go. Our first real class is tonight and I can't wait! I'll report back soon -- that is if I can still type.

 



Need Help Getting to Sleep at Night? Try Magnesium!

 

 

When Jay and I visited my mom in Arizona last year she had us try some magnesium supplements before we went to bed to help us calm down and sleep better. I didn't know how much it would actually help but to my surprise it did wonders! I felt instantly calmer and ready to settle down for the night. I finally purchased some of my own and have been using it pretty frequently lately. It helps me to unwind from the day and relax before bed time.

 

Magnesium not only helps to relax you but also does wonders for your stress levels! It also helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong.

 

 

I mix 2 heaping teaspoons with about 6 oz hot water and stir until it's dissolved. I try to drink this at least a half hour before bedtime to allow my body to unwind and relax.

 

Many people are deficient in magnesium and don't even know it! Always check with a doctor before adding any supplements to your routine. If you're looking for a way to wind down before bed and to help reduce your stress levels, you should give it a try!

Do you have trouble calming down before bedtime? Are there any things you do that work well for you?

 

Quick, Effective Tabata Workout

 

 

Ever hear of Tabata before? Want a quick, extremely effective workout? Keep reading! The basic formula for Tabata training is 20 seconds of work followed by 10 seconds of rest. The key is to get as many reps in as possible during the 20 seconds. It doesn't seem like that long but trust me, it's killer! I love that you don't have to spend hours at the gym to get an amazing workout in. Don't have that much time and zero equipment? This is your answer.

 

I put together the following workout that will take you 4 minutes to complete and can be repeated up to 3 or 4 times for maximum effect. Keep in mind that your heart is a muscle too and you need to give it rest days between doing Tabata exercises.  

 

 

So, what did you think? Do you have any Tabata moves that you love? Share them in the comments!

Health & Nutrition: Non Fruit Smoothie Recipe

I've been on a major smoothie kick lately. I think it has something to do with the nice weather that we're finally getting in Chicago. Also, my parents generously gave Jay and I a Vitamix for our recent wedding shower and I've been obsessed with using it. You wouldn't believe how much of a difference it makes. It's worth every single penny!

I was previously putting a lot of fruit (way too much actually) in my smoothies. I decided to not put any in one day to see if it would taste okay without it. To my surprise, I loved the taste and didn't miss the fruit at all.

I've been having these for breakfasts lately and am surprised on how full they make me. Usually I'm hungry again in just a few short hours, but these keep me full until I can take a break at work.

What you'll need:

One generous handful of almonds or another nut of your choice

One scoop protein powder (I use vanilla egg white protein)

A generous handful of spinach or another green of your choice (I promise you won't taste it!)

1 cup of almond milk or another liquid of choice

1 tablespoon chia seeds

1 tablespoon flax seeds

4 ice cubes

A few dashes of cinnamon

What to do:

1. Put all contents into your mixer and blend for a minute or two.

2. Put in a large cup and enjoy!

Super quick, easy and so good for you! I hope I keep up with these through the summer.

Do you have any smoothie recipes you're loving lately? Share them below in the comments!

Easy and Healthy Salmon Burger Recipe

My mom recently told me about these salmon burgers she made and I couldn't get them off of my mind. I called her last night for the recipe and I'm so glad that I did -- they were phenomenal! I knew I had to share it with all of you on the blog today. Not only are these salmon burgers delicious, they are extremely healthy and packed with protein. 

What you'll need:

1 can wild Alaskan pink salmon (I purchased mine at Trader Joe's)

1 tablespoon coconut flour 

2 eggs

1 tablespoon coconut oil

What to do:

1. Open your can of salmon and drain all of the liquid out.

2. Using a fork, flake the salmon into small pieces making sure there are not any bones and put the contents in a medium sized bowl. 

3. Add the eggs and coconut flour and stir until contents are fully mixed 

4. Heat your tablespoon of coconut oil in a medium sized frying pan until it's fully melted. 

5. Form medium sized patties with your hands and place them in the heated pan. Make sure to lightly press down on them with a spatula so they brown evenly.

5. After 4-5 minutes, flip your burgers and cook for an additional 4-5 minutes, until golden brown. 

6. Enjoy! 

We enjoyed ours with some grilled zucchini - it was fantastic! 

Have you made salmon burgers before? What is your favorite thing to make in the summer?

Dairy Alternatives and Low-Fat Dairy Products - What to Watch Out For

I recently found out some disturbing news about a "natural" ingredient that is added to a lot of low-fat dairy products and dairy alternatives - Carrageenan. According to this article, carrageenan is a seaweed-derived ingredient used to create a better texture in low-fat dairy products and dairy alternatives like soymilk. It is also often found in things like chocolate milk, sour cream, creamers, yogurt, ice cream and juices. Carrageenan helps keep different ingredients in suspension so they don't separate, eliminating the need to shake the product before consuming.

My sister is a nurse and when she heard about carrageenan and how harmful it was she shared the information with me and my mom since she knows we both use some dairy alternative products. She informed us that carrageenan creates inflammation in the body and can lead to a lot of medical issues including inflammatory bowel disease, rheumatoid arthritis and arteriosclerosis. Inflammation also fuels other life-threatening diseases, including cancer.

I don't know about you, but I would rather take the time to shake or stir my product up than to have this harmful ingredient added in. It goes to show that checking labels is super important. If you don't know what something is or if your ingredient list is a mile long, it might be best to find something else to eat or drink. 

I typically use almond milk in my protein shakes, cereal, oatmeal, etc. so I was very worried that the Trader Joe's brand I was using had this ingredient in it. Luckily, this brand is one of the safe ones. Make sure to check your labels! Even if you're consuming a regular dairy product, this ingredient could be still used to prevent separation. Make sure to double check. 

Another major thing to watch out for in low-fat and dairy alternative products is the amount of added sugar. I'm always on the lookout for how much sugar is added into my food and drinks but it's sometimes easy to forget, especially when a food or drink is being advertised as healthy. Make sure to do your research and keep yourself educated on what you're putting into your body. 

Do you use any dairy alternative or low-fat dairy products? Have you checked your labels lately?

Adrianne's Current Workout: Part Three

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Over the past week I’ve written about the chest/shoulder and bicep/back exercises I currently perform as part of my weight lifting routine. This is part three, where I’ll share the exercises I do to work out my triceps and forearms.

Triceps

• Tricep dips (using bodyweight or assisted machine)
• Skull crushers
• Rope cable extension
• Overhead rope cable extension 
• Tricep pushdown
• Dumbbell kickbacks
• Cable one arm tricep extension 
• Push-ups

Forearms

• Dumbbell wrist curls (palms down and palms up)
• Behind the back cable wrist curls (using bar)
• Reverse grip barbell curls

For triceps, I usually do four sets of four different exercises. When I started workout out, triceps is actually the area of my body where I noticed the quickest gains. It’s one of my favorite muscle groups to work. I don’t perform my forearm routine as often as I work out other muscle groups, but it’s still important to do every so often. No one wants big, toned upper arms and scrawny forearms. :)

Stay tuned for part four! 

Easy Healthy Stuffed Chicken Recipe

If you're like me, you don't have much time at the end of the day to cook a delicious meal that's also nutritious. It's so easy to eat terrible when you're on a time crunch, but I've got a very simple and quick stuffed chicken recipe for you to try!

What you'll need:

3 boneless, skinless chicken breasts (I used organic, grain fed chicken breasts)

5 medium baby portabella mushrooms, sliced 

1 handful of baby spinach

1-2 tablespoons olive oil 

1 teaspoon Italian seasoning
1 teaspoon cayenne pepper (optional if you want a little kick)

salt and pepper to taste 

What to do: 

1. Preheat the oven to 375 degrees.

2. Line your dish with foil. I used the parchment paper foil combo sheets and they worked perfectly.

3. Slice your chicken breasts almost in half longways, stopping just before you get all the way through.

4. Take a few slices of baby portabella mushrooms and a small handful of spinach and stuff each chicken breast until you've used all of your ingredients.

5. Drizzle your chicken with your olive oil and sprinkle your seasonings on top. 

6. Bake for approximately 35 minutes or until chicken is fully cooked.

7. Enjoy! 

I served ours with some roasted brussle sprouts and asparagus. Jay went back for seconds! This dish would be great with some goat cheese stuffed inside as well. Next time! 

Do you think you'll try this the next time you're looking for a quick and easy healthy dinner option? Let us know if you do in the comments! 

Adrianne's Current Workout Routine: Part Two

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Last week I wrote about the chest and shoulder exercises I currently perform as part of my weight lifting routine. This is part two, where I’ll share the exercises I do to work out my biceps and back.

Biceps

• Alternating dumbbell bicep curls
• Barbell curl
• Seated bicep preacher curl machine
• Seated incline dumbbell curls
• Rope cable curls
• Cable curls

Back

• Seated row
• Lat pulldowns
• Kneeling row
• Shrugs
• Pull-ups
• Barbell deadlifts

With both of these muscle groups I also do four sets of four different exercises. Also, pull-ups is something you can incorporate before any workout no matter which muscles group(s) you plan to lift.

Where I’ve noticed the biggest gains after upping my strength training game is my biceps. I’ve been able to double the amount of weight I lift and am able to see a lot of definition. I also used to neglect working out my back, but I’m glad it’s now a part of my routine. 

Stay tuned for part three! 

Adrianne's Current Workout Routine: Part One

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I’ve been lifting weights for quite a while now. In the past few months, particularly in training for the Warrior Dash, I’ve tried to build strength by adding more to my routine and strength training at least four times per week. I’ll share my current strength training routine. Here’s part one broken down by muscle groups:

Chest

• Barbell bench press
• Low cable chest flyes
• Chest press machine
• Cable crossover
• Push-ups

Shoulders

• Barbell shoulder press
• Bent over low-pulley side lateral
• Side deltoid (barbell) raise
• Front deltoid (barbell) raise

I typically do four sets of each exercise. Of course depending on the exercise, I use more or less weight and vary the reps. And, I usually work out one major muscle group each time I strength train. Depending on time or my workout schedule for the week I may do two muscle groups. Some combinations I’ve done are back/biceps, chest/triceps and abs/core + any other muscle group.

I’ve noticed a lot more definition in my upper body as a result of the strength training I’ve been doing. My muscles aren’t huge, but I am definitely more toned. I’m happy with my results so far and plan to keep it up.  

Stay tuned for part two! Do you work out your chest and shoulders? What strength training moves do perform?

Vitamins: What You Need and Why

 

I start my day off the same way each morning. I slowly get out of bed (hello snooze!) and after getting ready (unless it's the weekend and I'm not going anywhere) I make my way down to the kitchen to make my breakfast and take my vitamins. I take a lot of them, but it is what works for me. You may not need nearly as much as I do, but since I don't eat meat I need to supplement a little more. I also take some extras like fish oil and vitamin E for my skin, hair and nails so those could be considered extras too.

 

Let's take a look and what I take every morning:

 

 

 

1. Vitamin B: Good for overall health. This one vitamin does a ton of amazing things.

 

2. Vitamin B12: Since I don't eat meat I'm vitamin B12 deficient. This helps ensure I get all the nutrients I need.

 

3. Vitamin C: Need an extra punch for your immune system? Take vitamin C. It will help you stay healthy during cold and flu season and will ensure your immune system is working at its best.

 

4. Vitamin D: If I lived somewhere sunny I wouldn't need to take this supplement as the best way to get it is via natural sunlight. However, living in grey Chicago (especially in the winter) calls for an extra dose of this stuff. Feeling a little blue? Take a vitamin D and see how much better you feel. It's crazy but it works!

 

5. Vitamin E: Want healthy hair, skin and nails? I urge you to give vitamin E a try. It works wonders!

 

6. Calcium Magnesium: As I'm getting older calcium is extremely important to keep my bones strong. It's never too early to start taking this!

 

7. Fish Oil: helps lower fat that's stored in your body, can help battle depression, keep your joints healthy and lower your blood pressure. This stuff is awesome.

 

8. Probiotics: These babies help keep good bacteria in your gut and clean out the bad stuff. They keep you regular (TMI ... sorry). I can tell a HUGE difference when I don't take them. They are magic and I'm so glad I started taking these on a regular basis.

 

Seems like a lot, doesn't it? Like I said, depending on your diet and nutritional needs you may not need all of these. These are just what work for me. Make sure to check with a doctor before adding any supplements to your diet.

 

 

Do you take any of the above? Are there other vitamins you take on a regular basis?

 

Warrior Dash Training Update

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Back in January, I posted about my plans to participate in the Warrior Dash this June. Since that time I’ve been hitting the gym at least four to five times per week, if not more. Here’s a quick update on my progress:

Running: Running still continues to be a challenge for me, but I am improving. I’m noticing that first mile I run is getting a little bit easier and I’m definitely able to run farther than when I started. I have a long way to go to meet my goals, but I’m happy with my progress so far. 

Strength Training: The majority of my training over the past month and a half has been weightlifting. I’ve been working out various muscle groups on different days—biceps, triceps, shoulders, chest, back, core/abs and legs/butt. I’m noticing more muscle definition and have been able to increase the amount of weight I lift in some areas. I’ve also noticed that my stomach (normally a trouble spot for me) is getting a little more toned and in shape. It’s so encouraging seeing some results! 

Circuit Training: This is something I definitely need to do more of! I’ve done a little, which has consisted of a few rounds of running, pull-ups, walking lunges and burpees. I’m hoping to do more over the next few weeks. 

Stretching: With adding more running to my workout routine, I’ve noticed that my legs are a little tighter. Also, because I’ve been strength training more, I’m experiencing more sore muscles. This is a good thing because I know I’m working hard, but it’s deterred me from having some really effective stretching sessions. I’ve been stretching, but I’ll need to do it more frequently.

Are you training for any races this year? Let us know!

Ways to Avoid Emotional Eating

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Everyone is guilty of it at some point--eating because you're bored or stressed or unhappy. Many times people use food as a way to cope with how they're feeling. Food is never the answer--if you eat to quell an emotion, you really aren't solving anything. The problem will still be there after you've downed that pint of ice cream. 

Next time you're feeling a negative emotion and mysteriously find yourself standing in front of the refrigerator, walk away and try one of the following to get your mind off food:

Exercise: Working out makes you feel great after you've finished. Think about how much greater you will feel knowing that you chose to do something good for your body instead of sitting around eating calories you don't need. Search fitness on our site for some routine ideas.

Read a book: Read blogs. Pick up a novel. Whatever you choose, reading is a great way to help your mind stay active and help you learn new things. It’s one of the most productive things you could do for yourself!

Play with your pets: Seriously, who could resist these sweet little faces?

Call me a cat lady if you will—spending time with my pets is such a feel-good activity. Your pets love you no matter what mood you're in and they're always willing to hang out with you. Various studies have proven that just having a pet boosts health and well being. I believe it—they’re so fun to have around.

Stretch: Along the same lines as exercising, stretching is something good you can do for your body that will help keep it limber and help you de-stress. Click here for a routine you can do before bed. 

Write: Pissed off? Sad? Write about it. So many people find release in writing their feelings down. It's a way to express what's on your mind without having to speak a word.

Get outside: I don't know about you, but I always feel so much better when the sun is shining. 

I feel like I have more energy and it's easier to maintain a positive outlook. Next time you're feeling down, go outside. Go for a walk. Visit a park or garden. You could even just stand outside and let the sun shine down on you for a few minutes. Instant mood booster.

Do you have ways you avoid emotional eating? Share them with us. We’d love to hear!

Nutrition: Natural Healthier Homemade PB Cups Recipe

If I could pick one thing that I could eat forever and never get sick of it would be peanut butter. Seriously I'm obsessed. I put it in my oatmeal every morning and even eat spoonfuls of it as a snack. I buy the natural kind at Trader Joe's so I don't feel THAT bad about my obsession -- it's a good source of healthy fats and protein.

I recently experimented making my own homemade healthier version of a PB cup and I nailed it. I can't eat added sugars so I omitted it from the ones that I made but it can easily be incorporated into this recipe to make it a little sweeter. If you love peanut butter you're going to love this treat. It's full of good fats and oils and is 100% natural. Can't beat that.

What you'll need (makes 1 large personal PB cup):

1-2 tablespoons peanut butter (or any nut butter of your choice) Since I love peanut butter so much I like my radio to be more PB and less coconut oil/coco powder but if you like them equally the same you can change the measurement ratios.

1 tablespoon coconut oil

1/2-1 tablespoon unsweetened cocoa powder 

1 teaspoon sweetener of choice (I omitted this step) 

1 cupcake liner 

What to do:

1. Take your cupcake liner and put your peanut butter layer on the bottom. 

2. Melt the coconut oil in the microwave for 15-30 seconds until it liquifies 

3. Stir in the cocoa powder (and sweetener if you choose) and it will form a liquid chocolate sauce 

4. Poor on top of your PB base 

5. Freeze for a minimum of 2 hours 

6. Enjoy! 

Note: These will melt if kept outside of the freezer so if you make more than one or don't eat the entire thing remember to store the extras back in the freezer.

These couldn't be easier to make and only require a few simple ingredients. I have been eating these for the past few nights and it's safe to say I've found a new guilty pleasure. 

What do you think of this recipe? Do you have other natural healthy desserts you'd like to share?

Guest Post: Get In Shape With Your RightFit

Think back to Thanksgiving. The season for drinking, eating, and lounging had just begun. You spent a week eating heavy yet delicious food, and tipping back a few beverages. Immediately following Thanksgiving, t'was the season to gain a solid 5-10 pounds. This was the tipping point. You knew that you had to do something to better your life. It was New Years Resolution time. You made a promise that starting on January 1st, 2013, you were going to jump on the path to health and fitness. Fried foods were out of the question. You bought a gym membership and planned on going six days a week. You planned on significantly limiting the amount of alcoholic beverages consumed. 2013 was going to be the year for you to get in the best shape of your life!

Fast forward to today. February is in the rear view, and you'd rather not remember the amount of times you visited the drive-thru. You're still hanging onto your gym membership, but you're paying close to $40 a visit at the rate that you go. It was easy to think that you wouldn't drink, but you can't help but pour yourself an extra glass of wine at the end of a long Winter's day. This is all completely normal, but how do you get out of this rut and back on the fast track to fitness? The solution: Hire a personal trainer. Whether you are looking to lose weight, build muscle, or just improve your overall level of fitness, a personal trainer will help you set and achieve your goals. 

There are countless benefits of working out with a personal trainer, with the most important being injury prevention. Proper guidance from a trainer can help your muscles develop in a challenging yet safe way. Trainers address your awareness of activating muscles used in each exercise, and they know the right combination of exercises and stress proper form. Another benefit of personal training is motivation. Having someone provide your reinforcement for your efforts is important regardless of where, when, or why you exercise.

Some people are wary to hire a personal trainer because they think they can’t afford it. This is an unfortunate fallacy because the cost of a session varies from trainer to trainer. What most people don’t realize, is that they can split a session with a friend. This not only makes personal training much more affordable, but the component of training with someone else will elevate the intensity of the workout and increase your motivation.

To find the right personal trainer for you, visit www.rightfitchicago.com.

Health & Fitness: Foam Rolling

I recently purchased a foam roller to use at home and I have no idea how I ever survived without it. I had used it here or there when I still had my gym membership but didn't use it consistently. I now use it every single night before I head to bed. Haven't heard of a foam roller before? Listen up, your life is about to change.

There are SO many benefits of foam rolling. Taking the time to unwind after sitting at a desk all day or relieving your  muscles after a hard workout is so important. Foam rolling helps relieve tension buildup in your back and shoulders (my favorite thing to work out on my foam roller), prevents your muscles from getting too tight after an intense workout and can help with flexibility. Runners out there: foam rolling really helps with IT band tightness and you can prevent so many running and exercise related injuries if you take the time to foam roll.

It may seem really silly at first (and it will probably hurt) but it is so worth the effort. I can't tell you how much stress and tension relief I've gotten with mine -- it's like a massage that you can get whenever you want and you can control how long you stay on what body part and how much pressure you apply. Nothing is greater than that!

Check out some of my favorite ways to use a foam roller on FitSugar.com. This will help you get the basics down and you can go from there.

Have you tried foam rolling before? What is your favorite way to prevent injuries?

Aromatherapy: Natural Remedies to Fix Life's Ailments

My future sister-in-law Jill saved my life when we were on vacation and I had a terrible migraine. It also happened to be my birthday that day and I was in no mood to have a headache damper our fun! She pulled out some organic peppermint oil and told me to rub some into my temples, chest and wrists and to breath deep. I figured it was worth a shot and bam! less than 10 minutes later I was back in action. I couldn't believe how well the stuff worked and loved that I didn't have to take any medication to cure it.

For Christmas last year, she gifted me with some peppermint oil of my own as well as lavender for stress and Earth Goddess for balance. She purchased the Ananda Apothecary essential oils brand and I've loved the results. I'm a huge believer in natural remedies and try to avoid medication if I can - these oils are great for that!

As I mentioned above, peppermint oil is amazing for headaches. I haven't had to test this theory yet but apparently it also works wonders for motion sickness and general nausea for some people. How cool is that?

According to the Anada Apothecary website, lavender is traditionally used as an anti-inflammatory, is balancing, relieves pain, is calming and relaxing. I can say from personal experience that the lavender does help me relax and de-stress. I've been putting it on my wrists before work each morning and it's really helped me stay calm when my schedule gets crazy.

The Earth Goddess oil is said to also help when life gets a little chaotic. "A grounding blend to balance 'ether' and 'air' energy when things feel like they are moving a little fast." Perfect for my busy work schedule and hectic wedding planning!

If you're looking for ways to naturally cure your ailments I highly suggest looking into essential oils. There are so many others out there that I can't wait to try.

Have you tried aromatherapy before? Do you have other natural ways to cure life's problems?