"Can't Hold Us" by Macklemore and Ryan Lewis feat. Ray Dalton

I am not a huge rap/hip hop fan or whatever genre you would classify Macklemore and Ryan Lewis as, but I sure do love them.  This song in particular.  I can't help but feel energized when I hear this song, and it makes me feel unstoppable, as corny as that is.  I can't believe it has been so long since I have posted, but life got in the way.  During that time, I completed the 10k and 10mi runs of the Louisville Triple Crown, visited a few friends in NYC, moved my parents to a new condo, and rededicated myself to Crossfit.

I battled some foot/toe trouble and being sick trouble with those last two runs, and after I crossed the finish line, I determined that running just isn't that fun for me anymore.  It has become more laborious, boring, and sometimes, a total drag.  I have not run since, and probably won't until June.  I have promised to run with my friends in their first 5k's at the end of June, and I won't be the one to slow them down!

Now that life has settled down, I have the opportunity to concentrate on my health again.  In the month of April, I made a vow with three other girlfriends to ban fried foods (define as you wish).  And every indiscretion cost me $2.  As of April 30, I owed my friends $24.  Do the math.  I consider my diet to be fairly healthy, but what I realized, is that I allow myself to cheat way more than can really be called cheating, and not just a bad habit.  This month, myself and 2 of the other girls are banning sugar (refined sugar that is; trying to cut out all sugar would be SO expensive and get in the way of the point, which is to be aware of what we are putting into our bodies).  The other girl is continuing her fried food ban, as she also was not so successful in April.  Although, she is going on two vacations this month, so I'm not sure how it will go.  Haha.

As for Skinnyfit/Crossfit, I have managed to complete some wall walks (not all the way, but to about a 45 degree angle), and can tell that I am stronger in my arms and legs.  My core still is weak, and I cannot pump out as many reps as quickly as everyone else.  But I keep going, and it's getting to be a regular part of my life, which makes it harder to avoid.

Just this week, my friend (who I live with) and I began the foundations classes.  Which consist of teaching proper technique for all the Crossfit moves.  We have gone two days now (out of six) at 700am, and have learned to squat, jump rope, row, do sit ups, do push ups, back squats, front squats, overhead squats, couch stretches, and squat holds (holding a squat for a lengthened period of time...we did 3 minutes 2x today).  I really enjoy the Crossfit program in that I actually get 1:1 time with the head coach who can show me what I am doing wrong, and how to perfect it, all the while being supportive, and meeting where I am.  Her name is Jen, and she has a way of nudging, without pushing.  Maybe that will change in the months to come, but as a nervous beginner, I appreciate it.  She also stated that she thinks going to Skinnyfit has helped us build some strength.  Skinnyfit is by no means easy, but it is more cardio vs strength training. 

While I am not one to be athletically inclined in any way, I am inclined to work hard.  She also said I have good squat positioning.  Who knew "almost sitting" could be a skill??

"Anna Sun" by Walk the Moon

This band hails from the great Porkopolis, (or Cincinnati, OH, for those of you who did not have to take their local history in 8th grade).  This song is all about being young, having fun, living life to the fullest, and not worrying about the physical consequences of things (they're just materials).  Also, the song has an uplifting melody and when I am trying to run as fast as I can for 30 seconds or get through 5 more burpees, this song can get me through it.  I need to remember the lyrics of this song when I am feeling down on myself or feeling overwhelmed, which happens quite frequently these days.

I went through a slump last week; I wanted to just lay in bed.  I justified not working out by doing laundry and finally organizing all of my music and pictures.  But, this week, I'm back.  Elizabeth and Aaron (the couple who I live with) are getting more and more into the Paleo diet.  I have mixed feelings about it because I don't think any diet that cuts out entire food groups can be very long-lasting.  But the idea of clean eating in general, I can get on board with.  I have a friend, who is largely against the Paleo diet and thinks that eating like "hunters and gatherers" is an idea of the past, and that those who follow Paleo should also have to go without modern medicine.  Ha!

I have definitely cleaned up my eating this week.  For breakfast, I typically have fruit, some almond milk, and maybe peanut butter on my banana.  For lunch, it's typically frozen vegetables, greek yogurt, cereal (for crunch and part of the little bit of carbs I allow myself for the day!), more fruit, and a crunchy, carby snack).  Dinner includes a salad, protein, probably cheese of some sort, and 1 sweet treat.  It's not a perfect diet, but that's okay, because I am not dieting.  I am leading a healthy lifestyle.  Basically, I am reducing all sodium, sugar, refined grains, oil, and meat products in my life.  Last week, I went off the deep end, eating junk food in my car, and stuffing my face with crackers, bread, and noodles.  I was probably the grumpiest, fatigued person around.  I've learned my lesson. 

This weekend is the second leg of the Louisville Triple Crown Races.  On March 9th, I ran in the Anthem 5k with my friend, Kate, and her friend, Ron (a 45 year old firefighter who is in way better shape than I am!).  For the first time, my time was under 12 min miles.  It is tiring driving to and from Louisville for 8am races, but I will be very proud of myself when it is over.  This weekend's race is the Rodes City 10k.  I have ran 6, 7, 10, 13 miles before, but never have challenged myself to be that fast.  My goal for this weekend is 11:30 miles.  My training schedule has been weak, but I do believe I can do it.  Having people to run with me definitely gets me amped up.

Tonight, I went for a brisk run before my Skinnyfit class (which I had skipped for a week, and I really am so glad to be back).  Tonight wasn't really brutal, but it was very tiring.

A 400m run, THEN

every minute on the minute, for 30 minutes,

4 burpees and whatever combination of the following to reach 100 each:

box jumps
squats
sit-ups
KB swings (American style, which means all the way over your head)

I got halfway through, but towards the end, it was taking me so long to do 4 burpees, that I was doing them every 2 minutes.  Constant movement for a solid 30 minutes, and I pushed hard.  It felt great.

I have been feeling a little anxiety, depression, and fatigue.  I think a lot of it is psychological, but now that I've started a better physical routine, I believe my mental health will take a turn for the better, too.  I have re-defined my purpose.  It's great to be back!

"Lights" -Ellie Goulding

I actually hate this song.  I have never liked it, but due to my inability to avoid pop music in the car, I've heard it a million times and know all the words.  I'll explain this ironic choice in a few.  I haven't been posting as regularly, because as you know, life gets in the way.  The good news is, I am continuing to go to Skinnyfit and my month of races, began last weekend.

I ventured to Columbus, OH, to visit a couple of friends from grad school and to participate in The Survival Race ( Survival Race---yes, that is Arnold's voice), thanks to Groupon and a shared interest in doing themed 5ks (we also did the Color Me Rad race last summer in Cincinnati, which was SUPER FUN!).  It was below freezing and snowing, but we all managed to finish the race and complete all 16ish obstacles.  I lost my shoes a few times and had to be shoved over one obstacle, but getting muddy was fun. 

I am also currently registered for Louisville's Triple Crown Race (Louisville Triple Crown---neigh), whose first race of three (a 5k, 10k, 10mi) starts this upcoming weekend.  My friend, Kate, is running with me.  And I have decided that I am really going to push myself to run this 5k, as fast as I can without passing out (vomiting, dizziness, and keeling over are acceptable).  I won't die, and I'll feel amazing afterward.

Tonight, I went to Skinnyfit after not having been there for a week.  The regulars were there, and a few newbies.  The workout consisted of a ladder...that pretty much never ended.

30 min cap:

 

1medicine ball squat clean
1 thruster
1 upright row (couldn't find a video, but you are doubled over and drop the med ball from your chest to the ground)

AND THEN, you do the whole set 2x, then 3x, and so on until the cap is up.  Also, if you dropped the ball, it was 5 push-ups (which I didn't see anyone do, but I did see people sitting on the ground holding their balls).  This workout really got me sweating.  I have been having some issues because of my flat instep (blame 100s of years of genetics), and my squats have been half-assed.  The instructors there were so helpful, and not rude at all, about helping me to perfect my form so that I don't strain my back muscles, really work my core, and so that I am focusing on the correct movements.  I made it to 20x, and I really did push for 95% of the time.  The instructor even had me squat for an extended period of time (in what's known as a "third world squat") to help stretch out the ligaments in my knees.  It felt really good to get that far.

And it turned out to be a very uplifting evening, as well.  One of the women who comes pretty regularly (sometimes with her husband; they are probably in their 40s), told me that she noticed I had gotten so much stronger.  And I told her thanks, of course.  But that the method behind me having the energy to keep going is, I don't look at the timer (otherwise, I'd just stare at it), and I face towards the group of people in the room to be inspired by their continued movement (as well as looks of utter pain on their faces).  She told me that she felt the roles were reversed and that my confidence, inspired her.  Wow, what a compliment!  I sometimes struggle to the point that I lay in my bed in denial until the last minute before leaving for my workout class.  Every day, I am tired.  Every day, I could find other things to do.  Every day, I want to just sit on my butt and watch Netflix.  BUT, tonight, reminded me that yes, I am primarily on this road to losing weight and getting fit for the sake of health.  But what I had forgotten is that I am also going to gain so much more along the way, namely, confidence, increased endurance, inner strength, and the attitude that I can do anything. 

My scale doesn't look that different than it did a month ago, but I do feel stronger.  And I do feel as if my body is a little tighter.  It's going to be a long road, but I never have and never will, take the easy way out.  Being healthy is plain hard work at its finest.  I've worked hard mentally and emotionally, and I can certainly do it, physically.

Now as for why this dumb Ellie Goulding song was my choice for this post...as I was looking around during class wondering how people kept going, this song came on the stereo (not an upbeat song I would have chosen for a workout class, but nonetheless), and I locked eyes with one of the young teenage boys that attends the class, as he was mouthing all the words.  Though we were both struggling, we shared a laugh.  It just reminded me that exercise isn't suffering, but rather hard work, and the relief of laughter belongs anywhere.

"Girl on Fire" by Alicia Keys

 

 This spontaneous mash up of "Girl on Fire" by Alicia Keys and "Daylight" by Maroon 5 is delightful.  Full of messages about being awesome and seizing the moment.  All good things.

Anyways, I feel as if I am still in the beginning stages on my road to a better self, which is ever changing and morphing.  I am trying my best to put my health first, but it feels as if there are all these other pulls in my life that seem just as important (spending time with family, spending time with friends, cleaning my bathroom, helping my parents clean and move to a new home, watching "Girls" and being simultaneously amazed my Lena Dunham's creative genius and annoyed at her character's narcissism, becoming a better speech therapist, making enough money, etc.).  This blog is mostly dedicated to documenting my successes, but I think it's important to understand the road blocks.

Despite the challenges I face and the feeling that there simply just isn't enough time, I have started to look forward to going to Skinnyfit on Tuesdays and Thursdays.  The mere look of the workouts no longer make me nervous, and I find that I am challenging myself to get closer and closer to finishing.  One of my tactics is to rarely look at the clock; this is how I seize the moment.  I already obsess about counting reps, but by avoiding the clock, I don't get bogged down by reality.  Lately, the workouts have been a combination of burpees, box jumps, burpee box jumps, sit ups, pull ups/jump ups, kettle bell swings, squats, wall balls, jump roping, and running.

The three that I can remember go as follows:

-A ladder of box jumps, kettle bell swings, sit ups, squats from 20 all the way down to 1 time.
-10 rounds of  100 m run/10 burpees/10 sit ups/10 plyo lunges (these made my butt hurt, crazily!), followed by a plank as long as possible, and 100 Russian twists
-100 squats/90 sit ups/80 walking lunges/70 push ups/60 burpees/50 kettle bell swings/40 pull ups/30  squats with a med ball (forget what these are called) /20 wall balls/ 10 toes to bar or v-ups.

On the night of the 10 rounds, I actually thought I would make it to finish.  I ended up only finishing the initial 10 rounds, and I was the last person doing them, but I got through the last round with the help of a friend.  There is a 10 year old boy who attends the class with his mom and grandma (who are fit as ever), and he completed them with me.  How refreshing to know there are kids who are nice, encouraging, and unafraid to be a friend. 

I'll get back to being more vigilant about documenting this journey.  But for now, it's enough for me to know that I am getting past that first part that seems really impossible and like I'll get nowhere. 

"Pokemon" Theme Song/Miami University Fight Song

"Pokemon!"

Miami Fight Song---the Atari version!



I had to choose this song, because it was completely refreshing, in a weird way.  I wasn't able to go to Skinnyfit for a few days, and admittedly PMS played a role, but I started back up this week after spending a weekend with a great friend, her dog, and the beautiful Miami University campus in Oxford, OH.  Being a redhawk is one of my greatest accomplishments at this point in my life, and I can never wait to return.  I was able to visit with a student group that I formerly was a part of, and I was able to share my "wisdom" with Lights on Campus, which has recently become a strictly interfaith entity on campus.  As a college student, the interfaith movement was a BIG part of my identity there.  Additionally, I ate at my favorite restaurants, shopped in the cutest boutiques, laughed at college kids while simultaneously being impressed by this radiant invincibility that they all seem to have, stayed among the woods in a cozy cabin, and enjoyed a full break from life for a few days.  Another highlight of my trip there was that we were able to attend a dance show called, "Fusion" by the Asian American Association (which I was NEVER a part of!), and their senior dance included homage to the best (Carly Rae Jepsen, 1D, BSB, Psy), including choreographed moves to the Pokémon theme song.  Seriously, CHOREOGRAPHED MOVES!!  Anyways, I thought if they could do that with no shame, then I can work out and get fit with pride.

Enter, this week!

Tuesday's WOD:

4 rounds of
400m run
40 squats (with arms up)
30 sit ups
20 push ups (chest to ground)
10 pull ups
5 burpees

Bonus medicine ball jump thing alternating with a star jump (a modified jumping jack, essentially) in alternating ladders (so, like 10 medicine ball things/1 jump, then 9 medicine ball things/2 jumps). 

What I did:

2 complete rounds and an extra run and squat set.  Oh, and I did jump ups instead of pull ups. 

Here's the kicker...I made it to 8 medicine ball things, and had to throw up again.  And this time, I ate only strawberries approximately 2 hours before working out.  So, I stopped, but I felt accomplished, yet again.

And now it's two days later, and I am fighting pain in my core and thigh muscles.  It has been an incredibly long work week, but tonight wasn't unbearable.  I've been eating much better this week than I have been typically, and I have cut my carb intake to my daily reduced fat cheezit allowance, a bowl of kashi cereal, and a greek yogurt.  Otherwise, it's all fruits, vegetables, one serving of dairy, and tuna or other protein.

Tonight, we did this:

"Karen" which is 150 wall balls (squatting and throwing a medicine ball to the wall upon coming up) with a 10 minute cap

Wall Ball Demo

8 minute break

10 min cap, AMRAP of 50 singles, 10 kb swings, 10 burpees

Burpee Demo

Now, considering my vomit situation with the burpees and jumping, I modified my burpees to come down on a box edge instead of all the way down.  And since there wasn't enough wall space, we broke up into two groups.  I did the AMRAPs first, and did 4 rounds with a 15 lb kettle bell, sweat dripping into my eyes.  And then did the wall balls.  I used an 8 lb medicine ball, and I really didn't think I would be able to do a full 150, but I broke it up into 10s, 5s, 20s, whatever it took to get me to keep going.  He called one minute left, and I had 20 left.  I had to take a lot of breaks and water drinks, but when he called time, I had 5 left, and I went for it.  Again, I felt supported and cheered on by my friend and the people in the class.  No matter what level people are on, everyone's on the same page.  It was so rewarding.  I couldn't believe I did it; I may not have done each one perfectly, but I didn't wimp out, and that's what impressed me about myself so much. :o)

They officially gave me a notebook to start recording what I do, and as a chronic note taker, I think that will work out well.  What I am also doing, is writing a positive note to myself at the bottom of each page.  Corny as it is, it'll keep me going when I can see all the nice things I say about myself.

Afterwards, there was a terrific snow storm, and it took 90 minutes to travel about 5 mi.  Thankfully, my friend was driving, and we returned home safely.  It was definitely worth it!

Song of the Day: "Thrift Shop" by Macklemore and Ryan Lewis feat. Wanz

"Thrift Shop" (explicit)


This song is amazingly upbeat, albeit a little dirty.  It makes me excited about whatever I am doing.  Plus, it's totally ironic, and that's like a thing, now, right?  Anyways, I ventured to Skinnyfit for the first time alone when this happened...the craziest WOD ever!  Needless to say, I scaled, and barely made it over the halfway point (I got to somewhere in the 400 singles).  I felt incredible though (and disgustingly sweaty and out of breath), because I really pushed myself for the full 30 minutes.  This set is a ladder, and it felt like I was getting nowhere.  The 100 kb swings afterward were a little "bonus" if you will.  Now, if only I could get them to let me pick the music!  And the best part about this workout is that, even though there was a 30 minute cap, a few people wanted to finish out their burpees, and what's the best way to accomplish that when you just feel like you are going to collapse?  Having the support of the other exercisers around you!  It was amazing how people clapped for the few that wanted to finish and struggled through the last burpees, and even more than that, a few people even DID MORE BURPEES with them!  I was astonished by the support that emanates from this group of people.  Maybe next time, I'll get a little closer.

100 singles
40 burpees
200 singles
25 push ups
300 singles
100 walk lunges
400 singles
80 squats
300 singles
100 walk lunges
200 singles
25 push ups
100 singles
40 burpees

100 kettle bell swings, 10 per minute for 10 minutes

"Happiness" from "You're a Good Man, Charlie Brown!"

"Happiness"

This song always reminds to be grateful for the little things and to look on the bright side of life.  I usually am the one getting on people's nerves because I'm unwaveringly optimistic about things, and I experienced being the annoyed one at Crossfit last night!  The instructor, Ashley is super nice and motivating, and temporarily peeved as she shouted, "The good news is you're almost halfway there!" or "This is your last station of torture!"  always with a smile on her face.  In all actuality, I very much appreciate her relentless positive attitude and inner cheerleader, because it was tough.  I had to skip a couple of classes due to sickness, work, etc, but was very glad to be back.  And I am ready to start seeing results and feeling stronger, which I am confident will happen in a few weeks.  My eating habits have cleaned up, and I got the junk food binges out of my system (for the mean time!).  Just like everyone else, 2013 is time for a new and improved Angie!

Workout of the Day:

A.M.R.A.P.s (as many rounds as possible) with 1 minute breaks

4 minutes of sit-ups
4 minutes of step-ups
4 minutes of double unders (jumping rope in some fashion)
4 minutes of pull-ups (or jump ups)
4 minutes of kettle bell swings

Followed by Takata (sp?) method of exercise, which consisted of 8 rounds of 20 second planks and 10 second rest breaks.

I admittedly took more breaks, but I finished all of it.  Very uplifting to have done so.  And  I had the best night of sleep I had had this whole week!  Till next time...