WTF Workout?!

August has been a pretty crazy month for me, but while my blog entries cooled down, my workouts continued to fire up!  I’ve been traveling a lot, which means my routine has needed to shift to accommodate my locale.  

The first adventure was a five day intensive Lomilomi retreat.  Lomilomi is a style of Hawaiian massage that I’ve been studying for about two years now.  This was my third class and it was incredibly inspiring.  I knew that I would be in a calorie-friendly environment, as our meals were all vegetarian, mostly made from ingredients found right on the land we stayed at.  Speaking of the land, I already knew about Dreaming Mountain in Johnson, VT, but now that I’ve spent four nights there I’m absolutely in love with it!  I had done a mini-cleanse before the trip, so I had already cut out alcohol, red meat and was strict to my food allergies diet (generally no sugar, dairy, gluten, corn, coffee and a slew of other random things).  This meant that I didn’t feel the need to do my really intense workouts on the retreat.  Instead, I did yoga daily, a martial arts dance that’s part of the Lomi training, and, of course, I was giving and receiving massage daily.  I ended up dropping 5lbs just from living a healthy stress-free active life for a week!

The next adventure was much more challenging.  My company recently opened up a new store in Key West, FL.  It was my job to head down there to set up all the infrastructure.  This meant taking three planes each way to a hot, sweaty tourist playground, working five 12 hour+ days in a row and attempting to stick to my diet and exercise.  The first thing I learned is that the sun rises LATE in Key West, after 7am.  So to keep up my workouts I had to just deal with getting up in an unfamiliar place in the dark.  I did a combination of creating my own workouts in the hotel’s (really spectacular) gym and yoga on the beach.  I should have recorded what I did in the gym but I didn’t think to.  It was nice varying between being in the gym and being on the beach.  I really didn’t get much time at all to enjoy the island so at least doing yoga under the stars, next to the ocean, and then slowly watching the sun rise through my vinyasas was pretty spectacular.  I’ll admit diet was much more of a challenge there, and I made myself outright sick once or twice, but you gotta live too, right?

It’s nice to be back home and back to a more normal routine.  Though, it seems my yoga is going to be ramping up as I’m trying to hit the minimum pre-req hours for a yoga teacher-training I’m hoping to start in January.  I only just found the program and they require 35 hours in their studio before I can enroll.  Since I live an hour away this is a challenge, but I’ve been wanting to get my yoga certification for years now and it’s a teacher I really like.  Wish me luck!

So, today’s workout was really unusual for me.  It’s a little bit of everything.  I started out doing someone else’s workout (some of you may recognize the first few items) and then decided I wanted it to be more dynamic.  This was LONG.  My arms were shaking at the end and I was dripping with sweat.  I feel it’s a good mix of cardio and strength training, though the cardio portion never really ends.  Check it out:

8/27/13 – For Time (My Time = 24:50)
  1. 1 Min High Knees
  2. 1 Min Sprint
  3. 1 Min Low-Jacks
  4. 30 Weighted Burpees (I used 5lbs)
  5. 30 Knee Tucks
  6. 30 Side-Lunge w/ Floor Touch
  7. 30 Plank Side-To-Side Jumps
  8. 10 Prisoner Getups
  9. 10 Weighted Sit-Ups (I used 15lbs first 5 and then 10lbs last five)
  10. 10 Push-Ups
  11. 20 Knee Tucks
  12. 20 Side-Lunge w/ Floor Touch
  13. 10 Side Crunches, Right
  14. 10 Side Crunches, Left
  15. 12-10-8-10-12 Pyramid Tricep Kickbacks in Lunge Position (I used 8lbs, 10lbs, 15lbs)
  16. 12-10-8-10-12 Pyramid Bicep curls (I used 8lbs, 10lbs, 15lbs)
  17. 10 Weighted Lunge Twists, 5 Each Side (I used 10 lbs)

After that, I needed some protein and amino acids!!  Cut to today’s smoothie!

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This beauty contains pomegranate juice, coconut milk, spinach, flax seeds, fresh local blueberries, frozen mangoes, and a half-serving of vegan protein powder (Fat Flush).  I’ve honestly moved away from using protein powders in my morning smoothie because I feel adding flax or chia seeds plus spinach gives me enough protein without making me bloat.  But, today I really killed my upper body so it seems right to add in the protein and help rebuild my muscle tissue.  

I also am on a daily gut repair formula from my Naturopath which includes l-glutamine.  While new research is always coming out, there’s a lot out there showing a direct correlation between l-glutamine and muscle recovery.  It’s recommended post-workout, along with protein and carbs (1:4).  We always hear protein protein protein after workouts, but that’s one time when I think it’s important to have carbs to help with the recovery.  Frankly, I do think there’s such thing as too much protein.  I’m definitely trying to build my muscles, but that doesn’t mean I need to eat 10 eggs and a bucket of protein powder in one day.

What post-workout drinks/meals/supplements work for you?

Upper Arm Beatings and Post-Workout Pancakes!

One of my friends, Rosie of Rock Bodies, is a personal trainer who often posts delicious healthy recipes to Facebook.  She found a recipe for pancakes that uses just two ingredients: banana and eggs.  Seriously, that’s it.  They are AMAZING.  Before I made them though I had to finish my workout for the day (especially since I was having local sausage with my pancakes).

Today I wanted to focus on arms and abs.  Yesterday I did Zuzka’s ZShred #3 which was a legs-intensive high-intensity workout.  I really prefer full-body workouts and while I felt like a new person after this workout, it ended up being too much for me and I am HURTING today. So I decided to take it easier on my legs.  This workout will definitely get your heart rate up but it’s primarily a strength training workout and while it’s an upper-body focus there’s definitely leg involvement as well.

6/29/13 – Set interval timer to 2 rounds 45 sec activity, 15 sec rest
  1. KB Swing
  2. KB Snatch R
  3. KB Snatch L
  4. Weighted pilates sit-ups
  5. Plank climbers
  6. Pull-ups (as many as you can do
  7. Dive bombers
  8. Renegade Row
  9. Single-Leg deadlifts
  10. Dragon flags

Once you’ve completed that you deserve some pancakes right?

Paleo Pancakes

Paleo High Protein Pancakes

Ingredients:

  • 2 Eggs
  • 1 Banana
  • Optional: pinch of cinnamon
  • Optional: ~1tbsp protein powder or tapioca flour

Directions:

  1. Beat the banana and egg together.  You’re done making the batter!  No, seriously, this recipe couldn’t be easier.  I used my Vitamix to mix them but you can easily do it by hand.  I added cinnamon, which turned out great.  I also made the mistake of using jumbo eggs so my batter was a bit too thin so I added some tapioca flour to thicken it.  You can use protein powder as a thickener if you prefer (I recommend using a plant-based powder without GMOs, soy or whey).
  2. Cook on skillet like normal pancakes.  I recommend making them small and thin (the large one in the picture was to finish off my batter).

I found with the sweetness of the banana no syrup was necessary, though I’m sure if you like you can add some maple syrup or agave.  Enjoy!!

Pies and Pushups

It has have been a while since my last entry but I’m still going STRONG on workouts and sticking to my food allergy/healthy diet.  I’m really enjoying seeing my muscle tone improve and I’ve been taking on new challenges.  I’ve fallen in love with kettlebells and have also added some heavier free weights to my collection.  My biggest struggle continues to be learning to do pullups.  So far I can do ONE unassisted and that’s a good start.

To keep my workouts interesting I’ve been varying things a bit.  I’m generally doing two Zuzka workouts per week (I’ve shelled out for her new ZGYM and in full honesty the first two workouts were worth more than the $10/mo price tag; they’re way harder than her free ZWOWs).  I also do two workouts inspired by myomytv.com, which offers awesome free kettlebell and bodyweight workouts.  I say “inspired” because while I sometimes outright do one of their routines, I’ve been experimenting with creating my own routines and so far I’m kicking my own ass. 🙂  I also do 1-2 pilates or yoga workouts per week.  On top of that I’m still running 1.6 miles per day, happily on the Mad River Path with my pup.  This has been a good mix for me and gets me moving at least an hour per day six times a week.  I take a day off to rest.

I’m going to start posting my self-made workouts here.  I’m not comfy recording videos yet, but I think I’d like to in the future.  So here are my three most recent WOD’s.  If you need a better description of the exercise just ask!  I’d consider these intermediate->advanced.  If you want to do them just listen to your body and adjust as needed.  Beginners should use lighter weights, shorter reps and a longer resting period.  If you’re more advanced use heavier weights, longer reps and a shorter resting period.  In general I’m using a 25lb kettlebell (or two for doubles).  My free-weights range from 5lb->20lb.

For an interval timer I’m using Seconds on my iPhone.

6/10/13 – Set interval timer to 3 rounds 45 sec activity, 15 sec rest
  1. Goblet Squat (20kg)
  2. Alternating KB Swing
  3. Alternating Curtsy Lunge (14kg)
  4. KB Single-Leg Deadlifts
  5. Skater Hops
  6. Renegade Row
  7. Chin-Up
6/11/13 – Set interval timer to 3 rounds 40 sec activity, 15 sec rest
  1. Glute Bridge Booty Pump
  2. Single-leg deadlift R
  3. Single-leg deadllift L
  4. Eccentric Focused Chin Ups
  5. Push Up Lean/Push Up/Push Back Combo
  6. Kneeling Ab Wheel Rollout
  7. Dumbbell Hammer Curl
  8. Dragon Flag
6/19/13 – Set interval timer to 2 rounds 45 sec activity, 15 sec rest
  1. KB Reverse lunge
  2. Snatch R
  3. Snatch L
  4. Around-the-world KB swings
  5. Single-Leg Deadlift R
  6. Single-Leg Deadlift L
  7. Side-crunch R
  8. Side-crunch L
  9. Weighted sit-up
  10. Double KB Swings

And now for recipes!  This past Saturday I hosted a large dinner party for my family.  Along with accommodating my long list of food allergies, I also had to make the meal low-carb/sugar for my father who’s diabetic, low-salt for his wife who has high BP, dairy/gluten free for my sister-in-law (this is in line with my own diet too) and garlic-free for my brother.  Even more importantly, I wanted it to be FREAKING DELICIOUS to help show that you don’t have to eat crappy-tasting food just because you have a dietary restriction.  Also, since my family showered me with a ton of pie-making paraphernalia for Christmas, I made the meal Pie-themed.

Bring In The Pies!!

86aa7b8cd6c011e29c6622000a1f9e4a_7Paleo Shepard’s Pie (adapted from Elana’s Pantry and The Functional Foodie)

Ingredients – Makes ~1 large deep dish pie

  • 2 tbsp Olive Oil
  • 1/2 lb ground grass fed beef
  • 1/2 lb ground lamb
  • 1/4 lb ground pork (I used a mild chorizo sausage from my local butcher which gave it a nice kick)
  • 1/2 lb uncured bacon, cut into 1″ pieces
  • 1 large onion, diced
  • 1 shallot, minced
  • 2 cups diced carrots
  • 2 cups diced celery
  • 1/2 cup diced mushrooms of your choosing
  • 1/2 cup low sodium beef or chicken stock
  • 1/4 cup red wine (I used a merlot)
  • 2 tsp coconut aminos (can use Worcester Sauce if you prefer)
  • 2 tbsp chopped mixed herbs (I used basil, oregano, thyme and parsley from my garden)
  • ½ teaspoon smoked paprika
  • Sea Salt and Pepper to taste
  • 2 large heads cauliflower, trimmed, chopped and steamed until very soft (I used one white and one yellow)
  • 1/4 cup coconut milk
  • 2 tbsp Earth Balance or Virgin Coconut Oil

Directions

  1. Preheat oven to 375ºF.
  2. Heat olive oil in a large sauce pan.  Add onions and cook, stirring occasionally, until soft.  Add shallots and cook for another few minutes.
  3. Add bacon and sauté until cooked, ~10 minutes (note: the bacon will not crisp, that’s ok).
  4. Add the carrots, celery and mushrooms and sauté until soft (it’s ok of the carrots stay a bit firm), ~10 mins.
  5. Add the meats, herbs, salt and pepper and sauté until browned.
  6. Add the stock, wine, coconut aminos and a paprika.  Stir and cook down broth until it’s ~60% evaporated.
  7. Meanwhile, add the cauliflower, coconut milk, Earth Balance/VCO, and a pinch of salt and pepper to your food processor and blend until it’s the consistency of mashed potatoes; this will not take long.  Taste-test and see if you need to add more salt and pepper.
  8. Pour the filling into a pie plate and top with the cauliflower mash.  Add a pinch of smoked paprika to the top for decoration if you like.
  9. Cook at 375ºF for 30 minutes, or until the inside is bubbly and the top is slightly firm.  Let cool for ~10 mins before serving.

Strawberry Rhubarb Pie (Gluten and Dairy free, no sugar added to filling)

Ingredients

Crust (and trust me, it’s GOOD, the non-gluten free folks loved it!):

  • 1 cup Almond or Pecan flour (I was out of almond so I ground pecans in my Vitamix which worked out beautifully!)
  • 2 cups Bob’s Red Mill Gluten Free All-Purpose Flour (my sister-in-law says next time I should try Bob’s Red Mill Shortbread Mix)
  • 1/4 cup Coconut Palm Sugar (you can use cane sugar if you’d like, I’m just allergic to it)
  • 1 tsp salt
  • 1 tsp Baking Powder
  • ½ cup Virgin Coconut Oil (room temperature)
  • 5-8 tbsp Cool Water

Filling (adapted from here):

  • 2 1/2 cups chopped red rhubarb, fresh
  • 2 1/2 cups de-stemmed, washed and cut strawberries (in larger pieces)
  • 2 tbsp minute tapioca
  • 1 tablespoon Bob’s Red Mill Gluten Free All-Purpose Flour
  • 1/2 teaspoon lemon zest
  • 1/2 teaspoon lemon juice
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 2 tablespoons Earth Balance cut into small slices
  • 1 egg white beaten with 1 teaspoon water

Directions

Crust:

  1. Mix the dry ingredients in a mixer.
  2. Add the coconut oil and beat until dough forms small balls.
  3. Add the water one tbsp at a time while mixing until the dough reaches the proper consistency (it should hold together well but not be sticky).
  4. Separate into two balls, wrap in plastic wrap or parchment and put in the fridge for at least 30 minutes.
  5. Roll out dough and add bottom crust to a greased and floured pie plate.

Filling:

  1. Preheat oven to 425ºF.
  2. Mix the rhubarb, strawberries, tapioca, flour, zest and juice of lemon, dash of cinnamon, and vanilla.
  3. Mix well in a large bowl and pour out into bottom crust.
  4. Dot with butter.
  5. Roll out top crust and top the pie (if you want to do the lattice design I did use a pizza-cutter to cut strips of the rolled-dough and a long spatula to carefully lift the crust from the counter to the pie).
  6. Brush top of crust with beaten egg yolk.
  7. Wrap aluminum foil loosely around the outside edge of the crust to protect the crust from burning.
  8. Cook at 425ºF for 15 minutes, then drop the temperature to 375ºF and cook for another 40 minutes.  The crust should be golden brown and the filling should be bubbling.  I found the gluten free crust cooks faster than when using traditional flour so keep an eye on the pie so it doesn’t get over-cooked.  Cool before serving.

I’d love to know if you try my recipes or workouts.  Please pass along your feedback!  Now it’s time for a run!

 

Day 40, 3600 Burpees, 19 Miles, Food Allergy RESULTS!

I completed my third Hot Yoga/Bikram class at Geezum Crow Yoga last night and it was AWESOME!!  I really feel much more supported there than at Bikram Stowe and I’m going to try to make a point to go there more often.  In the meantime, to make things a bit more affordable I’m looking for a good iOS app for Hot Yoga.  After scouring reviews it looks like Hot Yoga Doctor is the most robust app with actual full spoken classes, despite their website being abhorrent.  I wish I could find an actual video.  I was surprised that My Yoga Online doesn’t have one (I highly recommend that site, btw).

Yesterday I received back the results of my food allergy testing.  I had IgA, IgE and IgG testing done against 96 foods.  It was done by Green Mountain Natural Health (processed at US BioTek) and I’m extremely grateful that my insurance covered the test in full.

I had the testing done because I’ve always had digestive issues and for the most part I’ve just accepted that and try to ignore it.  I’ve had acid reflux since I was a kid and that’s the only condition I really had diagnosed and treated.  I used to be on daily prescription meds but got off them with the help of a change in diet, and adding in yoga and abdominal massage (speaking of which if you are ever in the NH area I highly recommend seeing Kym Feltovic for Maya Abdominal Massage).  That was probably one of my first forays into the power that a change of lifestyle has.

On top of the acid reflux, I also struggle with bloating, stomach pains after eating and lower GI inflammation.  Those things have become so common that I thought they were part of life.  I’ve been on many types of diets.  Some due to dating partners with diet restrictions, some for fun, and more recently some elimination diets.  I’ve done two elimination diets (cleanses) and both times I found I had sensitivities to dairy and gluten.  Dairy was no surprise, I eat sundaes with the full knowledge that I’m entering a world of pain.  Gluten was annoying to find out but it makes sense.  I also noticed from those diets that I do much better with very little sugar.  This was also no surprise as both my Mom and I struggled with an overpopulation of yeast and my Dad and his Dad struggled with issues with diabetes.  Since those diets I’ve significantly cut back on dairy, gluten and sugar.

Yesterday I was handed a large booklet and finally got the results in full technicolor:

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I only photographed what I was allergic to.  I’m thankfully not allergic to any meat/fowl/eggs or any vegetables.  I am allergic to all dairy, coffee, sugar cane, brewer’s yeast, cranberry, clam, crab, kidney bean, corn, all wheat, oat, rye, sesame seed, spelt, and sunflower seed.

I posted the results to Facebook yesterday and had the most comments I think I’ve gotten to a post ever.  Food issues really rowel people up.  I’ve learned nutrition is a very personal thing with lots of different opinions and if you’re not already used to a restricted diet it can seem like the end of the world.  Let me be clear, this is not the end of the world at all.  I’m actually super-excited that I can now start working on these allergies and see how they will change my body!

The big surprises were cranberries and sesame seeds.  That means no more cranberry juice in my smoothies and I have to find another gluten free cracker that isn’t sesame-based.  I already knew dairy and gluten would be on there.  Brewer’s yeast is unfortunate, especially since that rules out making nut cheeses with nutritional yeast.  Crab and clam is annoying, but I eat them so infrequently that I’m not going to let it bother me (and I’m still going to rock soft-shell crab season).  And thankfully I had already quit coffee, despite my undying love for both roasting and drinking it.

Since I had already intuited a good chunk of these allergies and started being very strict about my diet since March 1st, I’ve actually lost 7lbs and my belly isn’t sticking out like a pregnant woman anymore (still a bit poofier than I’d like but, meh).  So I already know there’s truth to this test and I will feel better if I eat the foods that fuel and nourish my body.  I really didn’t mean to lose weight that quickly, just strictly cutting out dairy, gluten and sugar made an enormous difference.

The next step now is to do an elimination diet with the foods I tested as allergic to.  I let the doctor know that I’m going to cheat on St. Patrick’s Day and on a long weekend I might have coming up in Boston.  But, I don’t intend to cheat excessively.  After that I’ll be doing two solid weeks of elimination.  Then I need to add in one allergen at a time and note my reaction.  What surprised me is that my doctor said once I know how each effects me there are treatment options so it’s possible that I won’t have to cut these foods out of my diet for good. I don’t yet know what the treatment options are (one of my packets mentioned acupressure), but I’m curious to find out.

I was asked by a couple people if I’m actually allergic to these foods or if I just have a sensitivity to them.  I technically have an allergy to them, but not a fatal allergy.  The consequences are bloating, acid reflux, lower GI inflammation, fatigue and insomnia…with possibly more symptoms to discover as I do the elimination diet.  Dairy also gives me some respiratory issues, coughing from phlegm.  As far as food allergies go, I do consider myself very lucky.  My throat doesn’t swell up, I don’t have trouble breathing, etc.  So if you want to call it a sensitivity I suppose that would be accurate, but this test sitting next to me is calling it an allergy.  It’s basically all semantics. 

I’d love to hear from others out there who have been through this or who are curious about it!  I’m also on the hunt for more recipes that fit my diet, have anything good?  The first on the docket is a recipe for hummus without tahini.  Must go Google now!