Podcast Favorites!

I am really impressed with how Apple itunes Podcast have evolved. I listen to several on a daily basis. I tend to do this when I get home to tidy, cook, and dog walk. It enables a smooth transition from work to home life.

I increase the speed of the podcast of those that tend to talk slowly, have a regional drawl, or doesn’t require deep thought.

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Here is a list of podcasts that I regularly listen to. What do you all listen to?

Health/Fitness

No Meat Athlete

Squats and Espresso

Nom Nom Paleo

Work Related

How I Teach

Personal Growth

Happier With Gretchen

Real Simple

Joel Olsteen

Dave Ramsey

The Art of Charm

Entertainment

This American Life

Yo, Is This Racist?

A Few Hacks And Websites That I Have Been Enjoying…….

Rubber band Apple:I am sure I am the only person that did not know this, but once you put a rubber band around a chopped apple, it will stay in tact without browning. I use this hack a lot during the school week and days with a lot of errands. I pair mine with raw almond butter. You can find it at Whole Foods or grocery stores like it. I go to Fresh Market.

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Waterlogged App:I actually only use the alert part. I have it set to remind me every two hours to continue drinking water. Sometimes it is annoying, but it is helpful for those moments where I need to be reminded to drink up! Oh yeah, it is free.

water

Frugalwoods: If you are like me, and low key take pride in striving to be (COUGH) frugal, check out this website. These are regular people, like us, that work hard to live a financially smart lifestyle.

Peas and Crayons: No need to reinvent the wheel of healthy eating. Each Wednesday, dozens of bloggers post about what they eat for one day in “What I Ate Wednesday (WIAW)”.

white teeth

(The Bookworm is currently reading White Teeth.)

I’m Only Going to CrossFit Today For One Reason ONLY…..

It is my third and last visit to the gym for the week! Right now, I am CrossFitting 3 times a week and pairing it with a long run on Saturdays. I am running with the Galloway running group in my town for a March half-marathon race. I haven’t decided on which race, but there are lots to choose from. I am leaning toward the Auburn (Alabama) Classic Half Marathon.

On a positive note, I feel like I have nothing in common with many of the New Year’s Resolution crowd (NO SHADE)! Over Christmas break , I did my completed the same plan (3 CrossFits and 1 long run), and was selectively indulgent. I am pretty consistent throughout the year, even if I travel out of state (see reason in the “about” page). The only difference is that I have incorporated drinking a gallon of water each day. I don’t drink it from the jug though, I just pour it into a Tervis cup.

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CrossFit: 10 Months Later

I am still going 3-4 times a week. It doesn’t get easier to go there after a long day, but I am somewhat programmed to make it happen most of the time. I am still learning new skills and improving my form. Last week in particular, I PR’ed a 125 one rep front squat. When I get some free time, I need to update my profile picture. Yeah, the one where I was dead lifting 100 pounds for my one rep max. My highest now is 150 pounds.

I am also taking in more protein than I used to. When I started in late March this year, I wasn’t eating meat. I now usually count on eggs, whey, and chicken to help me with this process. It’s made me a better cook  and a frequent dishwasher. It takes a good bit of planning and organizing, but it’s worth it. I cook to sustain myself for 3 to 4 days. Right now I eat food prepared from home about 85% of the time. I don’t many cravings that result in overindulgence, but that may be a result of proper planning.

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(For some odd reason, I was craving Reese’s Pieces. I decided to make due with a few spoonfuls.)

The idea of running 3 to 4 miles still sounds okay, but I can’t believe I used to train for half-marathons as a hobby. Wait even better, I can’t believe I ran a 26.2 marathon. Also, when you consider the gear needed to run to that much, I break even, financially, between the two fitness activities.

I dabble with the idea of doing a competition. Just dabble. As I get stronger and leaner, the idea becomes more realistic. I like the idea of putting if until this summer when I am off and have lots of time to focus on training and recovery.

Waste Not, Want Not.

Hey gang!

I am still on the food prep kick. At this point, It takes about an hour on Saturday, and about 30 minutes on Sunday. The number one benefit is that it has lowered my grocery bill significantly.

For example:

I almost always go through 2 tubs of raw spinach each week for smoothies, salads,  and eggs. For whatever reason, I only went through 1 tub this week, and the other tub was at risk of spoiling. I can’t have that happen. A tub of spinach is about 5 to 6 dollars in my area. So I put it in my blender with some almond milk, poured it in a ice tray, and in to the freezer it went.

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(2 cubes will go into the blender for 1 smoothie)

I also had baby carrots that also had a few days left before the expiration date. I don’t like feeling pressured to eat anything. Like spinach, carrots have a complementary taste in juices and smoothies. I googled around and referenced this site. So we will see how frozen carrot cubes will play out this week in my smoothies (I will keep you posted).

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(I used carrots, water, and my blender. If you make stocks/broths this process could work for you as well,)

WARNING:Prepare food that you look forward to, or else food prep will probably be counter-productive.

It Was a HIT!!!!

The Salad in a Jar was a hit. I poured mine onto a plate, and I did not have to shake it. The video below is helpful if you would like more information about the Salad in a Jar process.

For mine, I used what I had around. I listed the ingredients in the order that I put them in the mason jar:

  • Italian Ranch
  • Carrots
  • Cauliflower
  • Crock-pot Shredded Chicken (Can of salsa, 3-4 pack of chicken breast, 6 hours)
  • Shredded sharp cheddar cheese
  • Spinach (If you don’t have a taste for a cold salad, the spinach enables you to heat the entire meal in the microwave.)

Double Unders

How do you feel about double unders? To me learning how to do them will be the “easy way” out. I say this because if a WOD (workout of the day) consists of jumproping, it usually will be recorded like this on the whiteboard:

“50 double unders or 100 single unders”

Seeing a person do a large amount of double unders at CrossFit is very impressive to me. But then again, I am easily impressed at CrossFit anyway. Well, I finally got out of the admiration stage, and did the following things:

  • Bought a proper jump rope. It is measured to my height and it is lightweight. It cost me about $20.
  • Downloaded an iTunes app for my phone geared toward performing a tabata (20 seconds of work and 10 seconds of rest).
  • Began doing a 5 minute jump rope tabata about 3 times a week. I do this before the WOD begins. I usually foam roll after the WOD on these particular days. ( On a side note, I go to CrossFit 4-5 times a week.  When I began CrossFit, six months ago, I was going twice a week and running 3-4 miles two other times a week).

Result: I can do double unders in the following set

Single Jump

Single Jump

Single Jump

Single Jump

Double Under!

Repeat

WooHoo!

To Be Continued.

Because You Might Get Injured…

Yoga, marathon running, and Crossfit seem to be 3 activities that people love to make scary predictions about how one will get injured. It is something that I take in stride because in many cases, it is true. However, with me living in the Deep South most of my life, it appears that I have seen more people get sick and injured from football, poor diet, and/or being couch potatoes.

With that said, I find myself making a lot of modifications depending on energy level, experience, and athletic ability  when I choose to complete a  CrossFit WOD.  I also began CrossFit with a slight knee injury from running; so sometimes I opt out of heavy squatting  or Olympic lifting focused  WODs.  One would consider that cherry picking. That’s okay. While we are on the topic, I think I will discuss the CrossFit moves that I shy away from 100% of the time:

Anything that involves hanging from the bar such as pull ups: I don’t want to fall. I also don’t care for wearing gloves, and I don’t want to mess up my hands.

Jumping on top of  boxes: I tried that once when I was in high school and busted my shin. It left me with a about a 1/2 in scar.

Climbing up a rope or the scaled version: I don’t care for wearing gloves, and I don’t want to mess up my hands.

Head stand pushups: I don’t like being upside down.

Wall Climbs: I don’t like being upside down.

 Yep. So there it is. Take care and be safe, or you  might get injured………

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This is Easy: Muffin Pan Eggs

I was freaked out at how the eggs rose, but they fall after cooling for a few minutes. The best part was that it has a cheesy middle. 

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Eyeball the following:

4 eggs

A lot of liquid egg whites

A large handful of cheese

Raw broccili finely diced

Olive oil spray for the the muffin pan

Directions

Whisk away.

Spray the muffin pan.

Fill liquid into the pan.

Cook 350 degrees for about 15 minutes.

Enjoy!