Staying Fit in the OC

Top Five Mother’s Day Gifts for the Fit Mom in Your Life!

There is something about gift giving that can be really fun for the one giving the gift if the right amount of thought is put in to the present. With Mother’s Day fast approaching, I thought that it would be a great opportunity to compile a list of gift ideas for the Fit Mom in your life (or, the wannabe Fit Mom!). Here is a list of non-generic fitness related gifts that you can give the #1 Mom in your life! It’s all about thinking beyond flowers and brunch!

1. A custom fitted jump rope from Rx Jump Ropes. Jumping rope is a great way to integrate some cardio interval training along side strength training. But it’s all about the right sized jump rope! Rx Jump Ropes can fit your favorite Mom Athlete with the proper sized rope for all of her jumping needs. Whether it just be single turns for extended amounts of time, or banging out double-unders unbroken, the proper sized jump rope is crucial. Check out the video found here on how to figure out the proper rope length, and then pick out the range of colored handles and cables to put the finishing touches on this custom gift.  Prices range from $34.95 to $39.95, and use the coupon code “WODTALK” for 10% off your total order!

2. Minimus Training and Running shoes are the way to go when working out. A minimus shoe provides optimal ankle stabilization over a maximum cushion training or running shoe. New Balance offers an exceptional range of Minimus footwear, for both Cross-Training and Running. Prices range from $84.99 to $109.99 at NewBalance.com, or check out Amazon.com!

3. Every woman loves to look good while breaking a sweat. And let’s be honest, most of the time Moms are piggy backing errands before or after workouts to save time. So why not have your favorite Mom workout stylishly? Lululemon Atheletica is the mecca for the very best workout clothing. Not only are their fabrics, with Luon technology, the toughest around to handle extreme wear and tear… Lululemon also know how to make workout clothing to flatter every body type under the sun. It’s beauty and function, all in one. My favorite pieces are the Wunder Under Crop Pant and the Power Y Tank. I can run, olympic lift, or do yoga in these clothes and still look presentable to pickup kids at school or shop at the grocery store after. Not sure what to pick for your favorite Mom? You can never go wrong with a Gift Certificate to let her shop and find her favorite items.

4.  Does the Mom in your life want to try something new? Why not purchase a gift certificate to a one-month unlimited class for Yoga, Pure Barre, Boot Camp, or CrossFit! Sometimes getting out of one’s comfort zone and experiencing a new way to exercise is just the right way to increase happiness in life. Not sure you want to invest in a one-month option? Most places also have a 10-pack class pass for more casual attendance.

5. How about a Deep Tissue Massage at Burke Williams Spa for the sporty Mom in your life? If her lifestyle involves lots of fitness related activities, or if she’s deeply stressed from the rigors or life, this massage was designed to really loosen her up. This targeted massage focuses on specific areas for deeper relief using slow stroke techniques. The Deep Tissue massage will leave her feeling deeply appreciative of the talented hands of the Burke Williams therapist. What’s even better is that she can hang out in a comfy spa robe for the rest of the day and take advantage of the dry sauna, steam room, and jacuzzi tubs all while snacking on fresh fruit. Wanting to get her a little something more than a massage to pamper her for the day? Check out these treatment options, or contact your nearest location for Mother’s Day Spa Packages!

Still not sure what to get  your favorite Mom? Leave a comment and let me know what her favorite hobbies are and I will be happy to come up with some additional ideas just for you!

Goals

“Nothing can stop the man with the right mental attitude from achieving his goal, nothing on earth can help the man with the wrong attitude.” – Thomas Jefferson

 

I cannot stress the importance in setting goals when it comes to achieving the level of fitness that you desire to reach, or for anything in life for that matter! It’s what will drive you to work harder, get you through the times you want to give up, and drive you to show up and do your best.

At the beginning of this year I set a list of goals for myself to achieve, and I thought that now would be the perfect time to check on my progress for those that I listed as “Fitness & Health Goals.”

1. Finish in the Top 3 for my gender/age group in the Race on the Base Triathlon. – I got 12th, but there is always next year!

2. Graduate from “Prescribed Weight” lifting at CrossFit to “Fire Breather.” – This is a work in progress. Depending on the lift, I’m at times lifting Fire Breather but others at Rx. I’ll give it the rest of 2012!

3. Be able to do Pull-Ups, with a kip, without a resistance band. – Definitely working on this one, too. I am proud to say that I can do not one but two pull-ups in a row without a resistance band!

4. Drop my mile time down to a consistent 8 minutes and 15 seconds. – Uh, done! If I really book it I can get down in to the high 7′s for time for a mile, but when I’m at a more consistent pace for endurance I’m in the low 8′s. Go me!

5. Continue to decrease my body fat percentage. – As I mentioned in my last post, I recently subjected myself to Hydrostatic Body Fat testing. I’m 2 weeks in to a 45-day Paleo Challenge with the goal of losing 9.9 lbs in total, having lost 3 thus far. Unfortunately there was some not-so-supportive comments about me wanting to decrease my body fat percentage, but I guess only athletes get why it’s important.

6. Participate in at least 4 competitions in 2012. – So far in 2012 I have participated in two events, the Race on the Base Triathlon and the Irvine Lake Mud Run. I’ve got at least 3 up my sleeve for the remainder of the year!

7. Eat Paleo. All the way. – Doing it!

8. Drink less Diet Coke. – As of two and a half weeks ago I am no longer a drinker of the Diet Crack. I mean Diet Coke. But hey, it might as well have been crack because I was certainly addicted to it!

There are a few more goals that I am keeping after that are not on this list, that are all CrossFit related, but nonetheless still important to me. One of those goals was to be able to do Handstand push-ups, and to be able to do these I had to undergo wrist surgery to remove a large ganglion from my joint. 6 weeks post-op and I am proud to say that I am now doing Handstand Push-ups, and when I was finally able to do them it was such a proud moment for me!

For me, goals certainly work. And for the majority of you out there, goal setting could be a crucial tool to allow you to reach the level that you want to be in just about anything in life. What have some of your fitness-related goals been for 2012?

Hydrostatic Body Fat Testing – Have you been dunked?

I’m going out on a limb here by sharing these pictures with you. It’s not every day that I sport a bathing suit, allow pictures of myself to be taken while wearing said bathing suit, and to publish them in such a public forum.

But I might as well, because this blog is all about staying fit in the OC, and what better way to get an idea of how fit (or not) you are than by getting dunked in a Hydrostatic Body Fat Testing tank?

I will be totally honest with you and admit to the fact that I have gone through some trying times personally over the last month or two. I fell off of the Paleo wagon and was eating whatever the heck I wanted. Not good! Because I really was feeling quite horrible from my food choices I made under duress as opposed to when I am disciplined and eat well. Eating well to me means no grains, no legumes, and no added sugar (or fake sugars!). This also means lots of lean protein, lots of vegetables, an occasional serving of fruit, and a good amount of healthy fats. When I’m not taking care of myself, I go for the cookies and Diet Coke. No bueno, people! I gained 4-5 pounds in 6 weeks as a result of my negligence. It just goes to show you that even though you work out hard you cannot eat whatever the heck you want all the time. Eating right is 50% of the work in maintaining a fit physique.

So when my CrossFit Affiliate announced they would be offering Fitness Wave to come out for Hydrostatic Body Fat Testing I knew that this would be the perfect time for me to get honest with myself on the heels of the 2nd Annual Bangin’ Beach Bod contest. Going in to this hydrostatic dunk I knew I would be disappointed with my percentage. I have a feeling that prior to slipping up diet-wise I was hovering around 19%. The day I got dunked? I was 22%. While this is the lowest end of “average” for my age, I’m definitely not satisfied with it and I have an ultimate goal of 16%. On my 5’4″ frame this would equate to 122 lbs. As of today, April 16th… I’m officially on a “Paleo Cleanse” for the next 45 days. I’m going to need all of the willpower I can get to make it through. Wish me luck, because I’m going to need it!

The following is a gallery of the Hydrostatic Body Fat Testing dunk for you to see. You may want to avert your eyes!

Distractions

Let’s face it – life sometimes gets in the way, and even if you have the best intentions with your fitness routine everyone is bound to experience distractions.

The last few weeks have been nothing but distractions for me. Some personal issues, wrist surgery to remove a marble-sized ganglion from my joint, a major shake-up at my CrossFit gym, and a little depression rearing it’s ugly head in to my life again were nothing but gigantic distractions.

Now, obviously the wrist surgery was planned and I knew that I would need to take some down-time to heal initially, but I did try my best to get “back at it” as soon as I felt up to it. The first few days were rough, and two days after my surgery I thought it would be really cool to try and work out like I do every morning at 5:30am. It turned out to not be so cool, and I wound up throwing up on the drive home from a reaction to taking Vicodin the night before. Kids, take more than two days off after having any type of minor surgery. Your body will thank you!

But as I said before, I had some other things going on in addition to the pre-planned wrist surgery that I had. With the personal issues at play, the shake-up at the gym, and the fact that I needed to take it easy for a few days post surgery all came together at once and I started to feel really depressed. But luckily, I know what depression is and I know what it does to me. I also know that I hate it with a vengeance, so I decided to do everything that I could to get back on track.

1) Eating Properly – I will freely admit that when I started to get depressed that week I downed a twin pack of Hostess Orange Cupcakes. I might have also had a McFlurry or two. When I ate badly, I felt badly. Which led me to get back on track nutritionally and cut out all of the junk, dairy and grains. After about two days I started to feel much better!

2) Get Exercise – So it’s definitely advisable, as I mentioned previously, to take some time off from your normal exercise routine if you have surgery. But you can still do other things to stay active. For me, anything that hasn’t been heavily weight baring on my right wrist has been just fine. This means I can go walking, running, and do most of my CrossFit workouts at this point (but I have had to make some modifications).

3) Don’t Lose Site of Your Goals – If you set a personal goal to lose weight, or to simply get 20 minutes of exercise per day don’t let distractions derail you. Life happens, but it is easy to make a little time for yourself even with a busy schedule. Even if this means parking your car further away from the entrance to the grocery store, or walking out to the field to pick up your son or daughter from soccer practice it is possible to stay active!

4) Talk About What’s Going On – What probably got me through this rough patch I had was talking to my friends about what was going on in my life, even if I left out 95% of the details. Always remember that you are not the only one in life that conquers obstacles, and sometimes the most understanding people are those that have been through similar experiences. Don’t keep it all bottled up inside, because coming from personal experience I can tell you that the end result is that you will implode.

Take care for now, and I will be back next week with an Irvine Lake Mud Run wrap-up post!

Setbacks

The past few months I’ve been on a training high. Hitting personal records, improving my times, and overall improving myself in the process. But at the end of last week I got some terrible news that the Coach I’ve been working with since I started my ultimate fitness journey in October is no longer going to be available to me. Because that person is no longer with my CrossFit Affiliate.

I’m sad. And as a result of me feeling sad, I’m selfishly wanting this person in my life every morning at 5:30 AM. I cried this weekend quite a bit, because I feel like this Coach changed my life in every aspect. Nutritionally, Physically, Mentally, and dare I say Spiritually (in the non-Biblical sense)?

What I gained from my experience with this trainer was that I should always give 110%, and that giving up is not an option. Persevere, push on through, stay mentally tough. Get it done. I clicked with this person more than any other Coach that has trained me throughout my entire life, and I can’t say that I really clicked at all with anyone else.

I’m feeling lost right now. Lost because I feel like I don’t have a Coach that understands me, that knows how to push my buttons in a way that makes me take it to the next level, or someone that will know when I’m having a  bad day and need that extra psychological support. It’s all gone. I never knew that I could grow so attached to someone that handed my butt to me on a platter every morning at 5:30 AM, that same person that has made me feel so much physical pain but has made it possible for me to move mountains.

Over the next week or two as I (and all of my friends that I CrossFit with) get through this transitional period, I’m hoping that I start to find myself as I navigate through the dark. I’m wondering why this feels so hard to do? I keep trying to convince myself that this person was just a trainer, and that there are other wonderful people out there that can take her place. But my heart keeps telling me that she’s irreplaceable.

Regardless of the events that led to the removal of this person from her position, I can’t help but be selfish and say that I need her back. Whom am I going to look up to now every day in the box?

I guess that the one thing that I learned from her that can get me through this process is to Never, Never, Never Give Up.

Psyching Myself Out

For months I’ve been training for a triathlon that I’m competing in tomorrow. Months. This has been on the agenda since September, and now we are at the day before race day. The day before all of my hard work will be put to the test. The day before I either pass or fail.

I know that I am physically capable of completing this triathlon with no problems. Will it be tough? Heck yes it will! But I know that I can do it if I set my mind to it. Problem is that it’s my Mind that I’m having trouble with.

I’m nervous. I have butterflies. I’m having a lot of self doubt. I feel good, I have tons of energy that I am trying so hard to conserve, and I’m in the best shape I’ve been in for a long time. But that mind of mine is starting to play tricks on me. That mind of mine is psyching me out.

Principals of sports psychology say that I should do the following (although I feel like this is all easier said then done!):

1. Recognize that pre-race jitters are normal. Accept it, rather than fight it.
2. Prepare both mentally and physically.
3. Visualize

During the race, apparently I should focus on the following to help get me through:

1. Focus on the task at hand, rather than the final outcome.
2. Force a smile. Really?
3. Race like you don’t care about the outcome. Laughing about this, because I actually really care about the outcome! Mama wants a medal!

At this point it’s hope for the best, prepare for the worst, and be happy with whatever happens. But part of me deep down is so driven to do well that in the process I’m completely psyching myself out.

I know that I can do this race. I know that whatever time I get will be a huge improvement over what I was capable of last summer. I also know that I am my own worst enemy in performance, so I’m hoping between now and tomorrow morning I can learn to be my own best friend and in turn psych myself up to race.

Irvine Lake Mud Run + Giveaway!

Oh, how I LOVE me some mud running! On March 31st the Irvine Lake Mud Run will be in full-swing, and something you might not know is that there is FUN for the whole family! I run in an open-sized team every year with a group of friends, and the experience is so wonderful and fun despite the murky mud! Running on the trails with intervals of sliding down mud hills and wading through mud ponds certainly makes for an interesting Saturday!

On Saturday, March 31, the Irvine Lake Mud Run presents “Spring Break at the Lake” at Oak Canyon Park. Southern California’s most scenic and challenging mud run is a 5k off-road course traversing trails, and hills, starting and finishing at picturesque Irvine Lake in Silverado Canyon.

The Mud Run features professionally built obstacles including jump walls, ramps, crawl tubes, a mud slide, water drenching experiences, and more mud pits than any mud run in the world.  Richard Blade from the World Famous KROQ will join the starting line again this year to send each wave of runners off with enthusiasm.

Parking lots open at 6:30 a.m. and the morning waves begin with individual heats at 8 a.m. 4 person team waves begin at 10:30 a.m., open sized team waves run 11 a.m. – 12:45 p.m. and the “Mud Puddles” kid’s race follows the last open team wave. The Dirty Dodgeball competition kicks off at 12 p.m. followed by the afternoon waves which start at 1 p.m. and continue through the last open sized team heat at 4:30 p.m. Food vendors are serving from 7:30 a.m. to 6 p.m., the beer garden opens doors from 10 a.m. until 6 p.m. and the Action Sports & Eco Fair Booths are open from 8 a.m. until 6 p.m.  Two live bands will keep the party going all day long.

Runners are encouraged to register in advance and arrive at least one hour prior to start time. Registration for individuals is $49, $196 for teams of 4, $189 for open teams through February 10. Prices increase February 11 and then again on March 25. Sign ups may be available on event day pending availability as the event frequently sells out. Runners must be 13 years of age or older and in good health. Kids ages 2 – 12 can participate in the Gavin’s Mud Puddles Kid’s Course. Over 30 showers and several “fire hoses” will be available for runners to rinse off, and a clean change of clothes is encouraged. Prizes will be awarded to the top 3 men and women runners in the individual races by age group and the top 3 teams in each category.

Annually the Irvine Lake Mud Run benefits the Gavin R. Stevens Foundation supporting Leber’s Congenital Amaurosis (LCA) research. “Gavin’s Groupies” will run on March 31 in bright orange to show support.

Come to run or come for fun and join Irvine Lake Mud Run’s Spring Break at the Lake. More Mud, More Fun!

Register Online:http://www.irvinelakemudrun.com/register

Want to WIN an entry to the Irvine Lake Mud Run? Well you are in luck, because it just so happens that I’m running a giveaway for one entry to the race!

Leave a comment below stating why you think it would be so cool to participate in the Irvine Lake Mud Run! All entries must be received by March 7th, 2012 at 12:00 PM. The winner will be chosen by Random.org and emailed with details on registering for the race.

Good luck, and I hope to see you ALL looking your muddiest on Saturday, March 31st!

Barry’s Bootcamp in Irvine – The Ultimate Cardio Kick in the Pants!

I recently had the opportunity to attend a Bootcamp Session at Barry’s Bootcamp right here in the heart of Orange County. You might have heard of Barry’s Bootcamp someplace else, like… Shape Magazine, Vanity Fair, or Us Magazine. It’s big with celebs, for these ultimate cardio sessions are a swift kick in the pants to get in shape! It was voted “Best Celebrity Workout” by Los Angeles Magazine and Allure.

I’m no stranger to group classes, as they are my preferred method of working out with all that peer pressure and watchful eyes of trainers looking over my every move. Working out in a group motivates me, and it also makes me feel comforted by the fact that I might not be the only person having trouble with class. Misery loves company!

The Orange County location for Barry’s Bootcamp is located in Irvine, and is pretty centrally located to those living in the Newport, Irvine and Costa Mesa area. The facility is amazingly immaculate and clean, and the attendees of the class are there just to work out – nothing else! When you show up at Barry’s it is anything but social hour – it’s more like crunch time.

The class I was part of split the group in to two, with one half of the class starting out on the treadmills, and the other half on the floor. Our trainer was able to coach us simultaneously with effective interval training. On the floor we worked on strengthening our core and upper body, and on the treadmills we worked on jogging and sprints. It was a tough workout. I run on a regular basis and I do tons of strength training on top of that, but putting the treadmill up to a speed of 10 and sustaining that sprint for 1-2 minutes was not easy. At the end of the session, I was pretty soaked but in that good toxin clearing way!

If you are looking for a solution to help build your cardio endurance and tone your core and upper body, Barry’s is the place to be. These challenging workouts are bound to make you a much better athlete, and are extremely effective in the fat burning department. Besides, would you push yourself like that working out alone at the gym? Probably not. And that is precisely why group classes are the best!

Barry’s Bootcamp is located at 6260 Scholarship, Irvine, CA 92612 (near the corner of Campus & Jamboree). Classes can be purchased in bundles of 3, 5, 10 and onward, or you can always purchase a 1 month unlimited. Classes are 1 hour in length, and run periodically through the day (morning and night!) to fit the needs of your busy schedule. If you don’t have much time to dedicate to working out, this is your answer.

Many thanks to Barry’s Bootcamp for providing me with a free session to facilitate this review. If I’m ever up that way, I’ll be sure to stop by!

Curious About Paleo?

There are probably a few of you out there that have heard of the term “Paleo” used in reference to a way of eating. But I’m sure most, if not all, of you have no idea what “Paleo” really means!

The Paleo Lifestyle or “Caveman Diet” is based on the eating habits of our early ancestors, prior to modern-day agriculture. We are genetically designed to eat lean meats, vegetables, some fruit,  little starch and good fats.  By removing processed foods from our diets, including grains – especially those that contain gluten – one can protect him or herself from a myriad of modern day illnesses, from obesity to heart disease and diabetes to cancer.  The popularity of the Paleo Diet has increased dramatically over the last decade, in part due to the rise in popularity of the workout program CrossFit. Many CrossFit gyms, adhere to and endorse the principles of Paleo for both health and body composition reasons. Look in any Crossfit gym at the members and the results speak for themselves!

What is great about Paleo is that it is by default Gluten Free and Dairy Free, and is very easy to be allergen free. Living the Paleo Lifestyle is ideal for anyone with a gluten intolerance, Celiac Disease, IBS, dairy allergies, lactose intolerance, and allergies to grains. Of course, it’s really just ideal for the average person because it eliminates all of the junk food that is essentially making it difficult to maintain health and ideal weight.

Want to learn more about the Paleo Diet and the Lifestyle? Well, you are in luck! Sarah Fragoso, Paleo expert and author of national bestseller Everyday Paleo, is hosting a half-day workshop on Saturday, February 18th where she will share her insights about how to make the natural diet and lifestyle of Paleo work for the on-the-go  family. The workshop, held at CrossFit Anaerobic in Laguna Niguel from 9:00AM – 2:00PM, will cover the core principles of Paleo, tips and tricks in the kitchen, how to overcome pitfalls, how the get the kiddos on board and how to keep your sanity!

Fragoso has earned her spot in the genre largely because of her own story of personal change: “I was sick, out of shape, and unhappy with where my ‘healthy grain-based diet’ had lead me until I decided to give Paleo a shot; and now Paleo is my lifestyle – because it works. I have successfully transitioned my family to a Paleo lifestyle as well and the benefits that I see in my children are overwhelmingly positive and continually re-affirms my passion for living Everyday Paleo.” The Paleo Workshop is open to the public and costs $50. To sign up, visit CrossFitAnaerobic.com! The event is from 9:00AM  –  2:00PM at CrossFit Anaerobic, 27612 El Lazo Rd, Laguna Niguel, CA 92877. Pre-registration for the workshop is required to attend.

Hope to see you there!

Yes Virginia, You Do Have Time to Workout!

Ahhh, excuses. I hate excuses! I also hate hearing my friends complain about how their pants don’t fit anymore and they have no time to work out.

Sorry girls (and guys!), but I’m calling your bluff because if I have time to work out you most certainly can make some time as well! This week’s post is all about a workout in a hurry.

First off, say hello to my little friend: The Gymboss Timer.

The Gymboss is very helpful in making use of a short amount of time to maximize your effort by incorporating interval training in to your workout. Have only 20 minutes to run on the treadmill or ride your bike on the trainer? Program the gym boss in to 1 minute intervals alternating sprint speed and a more normal speed for a great heart-pumping workout that will also help to build your strength and endurance. If you aren’t ready for sprints, you can also utilize the gym boss during walking alternating regular walking with speed walking. Interval training like this is referred to as Tabata. For those of you that don’t know what Tabata means, Tabata is the name of a Japanese researcher who discovered a way to increase both anaerobic and aerobic pathways at the same time. It’s an excellent training program that seems to fit across all training disciplines for athletes looking to increase their VO₂max and lose fat quickly. I’m sure I hooked you in at “lose fat quickly,” so here are some additional ideas as to what you could do for a Tabata internal workout:

1) As many reps of Sit-Ups for 1 minute, rest for 1 minute. Repeat 10 times.

2) As many reps of Air Squats for 1 minute, Plank hold for 1 minute, rest for 1 minute. Repeat 10 times.

3) Plank hold for 1 minute, Hollow hold for 1 minute. Repeat 10 times.

4) As many reps of Tuck Jumps for 30 seconds, rest for 30 seconds, Air Squats for 30 seconds, rest for 30 seconds. Repeat 5 times.

I think I understand most what it’s like to try and fit working out in to a hectic life. With a full time job, three children, one of those children with special needs, a husband, and a house to take care of I have very little time to myself! But alas, I fit it in and I make it work with my schedule.

Working out doesn’t have to be complicated, expensive, or require trainers yelling at your to push harder (although they certainly help sometimes!). Making small changes like incorporating 20 minutes of interval training in to your life 3-4 times a week can make all the difference in the world.

Happy sweating!