More WLC workouts

WLC Build-A-Workout Process

A.  Pick 1 - 3 movement(s): squats, push ups, sit ups, burpees, bicycles, hollow rocks, lunges, arch rocks, running, jumping rope, or any bodyweight exercise you can think of.

B.  Pick an ‘on’ time. (10, 20, 30, 40, 60 seconds) - this on time is the amount of time you’re going to do the movement, as hard and as fast as you can.

C.  Pick an ‘off’ time. (10, 20, 30, 40, 60 seconds) - this is rest time.

D.  Pick a number of times to repeat the cycle (between 3 and 10).

E.  Write it down.

So here is one example:
A. Push ups & Squats
B. ‘on’ - 30 seconds
C. ‘off’ - 40 seconds
D. 5 cycles
E. At go, I’m going to do as many push ups or squats (my choice which I do, no set pattern) as I can in 30 seconds. At the end of 30 seconds, I take 40 seconds off. And at the end of that, I start again with as many squats and push ups as I can do in 30 seconds. At the end of the second 30 seconds, I take 40 more seconds off. I repeat that 5x until I’m finished.

A few notes:
1. If you realize you haven’t done enough at the end of your workout, you can a) just continue to add more rounds, or b) go through the build-a-workout process again with another movement or different pattern.
2. You could choose to do push ups only for 30 seconds, rest 40 seconds, and then do 30 seconds of squats - and alternate like this back and forth for a total of 5 cycles.
3. Make sure you keep track of what you do, and how you did (tracking the total number of reps of each movement.
4. The workout will vary a LOT depending on the amount of work time and rest time you choose... play with it.  You could even do one ‘on’ set for 10 minutes... so you don’t really have off time except for not having the physical ability to do more.

Asian pork recipe for crock pot

Ingredients

• 2-3 lb Pork Loin or Butt Roast
• 2 inch ginger
• 2-3 cloves garlic
• 2 tsp kosher salt
• 3 TB olive oil
• 3 TB minced lemongrass
• 1 TB apple cider vinegar
• 1 tsp ground pepper
• 1 onion
• ½ can coconut milk

Instructions

1. Trim the excess fat from the roast.
2. Mince the garlic, peel and slice the ginger into ¼ inch thick rounds, peel & slice the onion into ¼ inch rounds
3. Place the onion rounds on the bottom of the slow cooker
4. In a small bowl, combine olive oil, salt, minced garlic, minced lemongrass, apple cider vinegar, ground pepper until it forms a loose paste.
5. Rub mixture all over the pork butt and place it in the slow cooker
6. Cover and marinate over night
7. In the morning, place the slow cooker in the pot, add ½ can of coconut milk and cook on low for 8 hours.
8. Pork should be falling apart when it is done. Shred with 2 forks and serve!

Bacon Nation continues.....

I took the kids to Cici's for pizza the other night.  I did NOT eat it, but Ben had been sick all day and I wanted to make sure he ate something.  This was all he wanted and I know how that is when you have a fever.  The latest schwag in the game room is these balls that are touting the amazing-ness of bacon.  It's getting around.....

First week of WLC and spaghetti squash recipe

I made it through the first week of the WLC and it hasn't been too bad.  Anne and Caroline are unofficially doing it with me, so I have someone watching me that keeps me honest.  The weekend is so much harder than the work week when there is more structure.  I made pizza for Sam and the kids last night and made this spaghetti squash casserole for myself.  I also made meat loaf (one for Sam with goat cheese and one for Caroline and me that has spinach only) and roasted some vegetables.  We bought a new food processor and it helped a lot.....

Ingredients

• 1 large spaghetti squash (about 600 grams)
• 1 pound italian sausage
• ½ yellow onion, diced
• 1 cup pizza sauce (no sugar added)
• 1 teaspoon dried basil
• salt and pepper, to taste
• 3 eggs, whisked

Instructions

1. Preheat oven to 400 degrees.
2. Cut spaghetti squash in half lengthwise. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes or until the skin of the squash gives when you press on it. Then reduce oven heat to 350 degrees.
3. Once squash is done cooking, remove threads and place in an 8×8 greased baking dish.
4. Place a large pan over medium heat. Add italian sausage and onion. Cook until pink no longer remains in the sausage and it is broken up into pieces.
5. Add pizza sauce, dried basil and salt and pepper to the pan and mix well.
6. Add sausage mixture to the 8×8 dish and mix well with spaghetti squash threads.
7. Lastly, add whisked eggs to the baking dish and mix everything together until you can no longer see the eggs.
8. Place in oven and bake for 1 hour or until the top of the mixture forms a slight crust that doesn’t give when you press on it in the middle of the dish.
9. Let rest for 5 minutes before serving.

Making this for Caroline tonight!!!!

Ingredients

• ½ cup brewed coffee (chilled)
• ½ cup full fat canned coconut milk
• 1 heaping tablespoon almond butter (or other nut or seed butter)
• 1 teaspoon vanilla extract
• 2 tablespoons maple syrup or honey
• 1 tablespoon unsweetened cocoa powder
• ¼ cup chia seeds

Instructions

1. Blend brewed coffee, coconut milk, almond butter, vanilla extract, maple syrup, and cocoa powder in a blender.
2. Place the blended mixture into a resealable large jar (or 2 smaller jars) then add chia seeds. Seal jar and shake.
3. Place in refrigerator overnight or for at least 3+ hours.
4. Eat up. Breakfast is served.

WLC week 1 suggested workouts

1. Run out, Run back
Measure a distance from the front door of your house - 1/2 mile, 1 mile, 1.5 miles, 2 miles.
Starting at your door, run out to the turn around of your choice.
Make note of the time it took to get there.
Turn around and run back.
Try to beat your time to get there on the way back.

2. Run the block
Starting at your front door, run the loop around your block - easy.
When you get back to your house, kick it into gear for the next loop - hard.
Repeat this pattern for at least 10 minutes. 
See what the fastest time you can complete one loop in is.

3. Pace?  What pace?
Starting at your front door, start running. for the first 2 minutes, keep it easy.
Then…
30” - go hard & fast
1:30 - easy
30” - go hard & fast
1:30 - easy
30” - go hard and fast continue at will up to 6x.
Finish with 2 minutes easy.

4. TV Time
Plop yourself down in front of the TV, but instead of on the couch, make a space for yourself on the floor
a. Plank Hold - from elbows or hands - 4-7 minutes (if you think that’s hard, watch this)b. 15-20 reps - Dynamic Prone Cobrac. Lateral Plank Hold - same as plank, just turned sideways - 1-2 minutes each side.

5. Split Pea Soup
For 10, 15 or 20 minutes, be in perpetual motion (as much as possible).
Perform as many total reps (in no particular rep scheme) as possible using the following movements (can also be done in front of the TV).
BurpeesSquats
Push Ups
Lunges
Sit Ups

6. Run Squat, Run
Repeat 3 - 5 times
Run 1/2 mile (or shorter)
40 squats

Whole Life Challenge has started

The challenge started on Saturday.  I did my beginning measurements and fitness assessment and am off and running-so far, so good

Whole Life Challenge, Round 2

Yes, I decided to sign up for the Whole Life Challenge again.  It starts on January 11.  I got the pre-game instructions today.

1.  BEFORE PHOTOS
Take a ‘before’ photo and upload it to your profile.
 - Wear clothes that really allow you to see your body
 (this is for YOUR benefit - we know it's uncomfortable) 
 - 3 views (front, side and rear)
 - Upload one that is the best portrayal of your body on Day 1
 - Check privacy settings to ensure privacy

2.  MEASURE YOUR BODY
Three options:
(A) Weight
(B) Body fat percentage
(C) Girth Measurements

For girth measurements:  use a cloth tape and measure,
1. Your body’s circumference at your waist, and
2. Your body’s circumference at your hips.
Add the total of these (in inches) and enter it into your
profile on the site.

3.  TEST YOUR FITNESS
Complete a MEASURABLE workout.
It has to be something you can measure, either with a stopwatch,
measuring distance, or by counting reps. The most important thing
is that the workout is relevant to YOU and your life, and that it is
measurable. 

OFFICIAL WLC New Years Workout

Complete as many reps as possible (AMREP) in 11 minutes of:
800m Run (1/2 mile) (or 1,000m Row); followed by
75 Squats; followed by
50 Sit Ups; followed by
25 Push Ups; followed by
as many Burpees as possible in time remaining.
Count ALL reps completed in under 11 minutes
(squats + sit ups + push ups + burpees) as your
score.

Commitment Run 2014

First run of 2014. This was the hardest run I have done since the first one that I ever did. No idea why, maybe because I am fighting a cold.  I ran in 31:47 and it was so difficult.  This was my 5th run of this Winter and by far the best weather of the season.

I felt terrible after I was done, like the first race I ever ran.  My calves completely seized up after I had sat down for a few minutes.  After a couple of days, I figured it had to be my cold because I felt winded after just walking up the stairs!!!!  Still, I didn't look too bad in the "after" picture!!!!