Week of December 7 Plan December 6, 2009
Posted by that70sgrl in Uncategorized.add a comment
So I’ve been a little MIA… I have been getting in some workouts, just not posting. I’ve had a couple job interviews and some family commitments that have gotten my otherwise neatly organized unemployed free schedule rather tied up. LOL! That sounds hilarious. Anyway… here are some of the workouts I got in.
Friday- Cardio Kickboxing I LOVE kickboxing!! Love it. And it’s something I’m not horrible at. (I’m otherwise really uncoordinated) Don’t ask me about my superman punch, ’cause I suck at it, but I do ok at the rest. I REALLY recommend kickboxing for stress relief and general feel goodness! I was pretty sore on Sat, but not so bad as usual after a hiatus like this one, it’d been at least a year since I’d been to class. Thank you TRX & Kettlebells! 1:14hr Max HR 194/ 155 avg bpm. 760 cals! ooooh yeaaah!
Today- quick run around our local lake with DH. It was a SUPER CRISP morning at the lake and SO beautiful. The frost that formed on the plantlife was amazing and I wish I could have taken some fancy pictures of it, but I digress… 2.25miles 27:56min Max HR 224!!! (something was wrong here- I’d be in cardiac arrest if that were true)/ Avg 170bpm 327 cals
Here’s the plan for the week:
Monday- Cardio Kickboxing
Tues- TRX & Kettlebell swings (12kg) + 8kg C&P
Wed- Cardio Kickboxing
Thurs - REST
Friday- Cardio Kickboxing
Sat – TRX & Kettlebell swings (12kg) + 8kg C&P
Sun- REST (or maybe snowshoeing!! YAY!)
Nutrition has been crap, ALOT of eating out! But let’s not dwell… this week will be GREAT! 
A little less conversation, a little more action! December 6, 2009
Posted by that70sgrl in Goals, Random.Tags: Goals, Random
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One of my favourite songs and SO appropriate for this post! (for optimum reading pleasure during this post, press play on the youtube vid and read on )
I decided a while ago that I needed to take more action, take more responsibility for myself and in general DO instead of just talk or write about it! Life is too short not to! 7 days ago, I did just that. I got my first tattoo! YAY! It’s something I have always wanted to do, but been too chicken to do it. “Oh, what will people think when they see it? What if it hurts? What if I don’t like it in 50 years? ” SUCK IT UP!! I thought carefully and took my time to choose wisely. I initially contacted my artist a year and a half ago, then wussed out so I contacted him again a few weeks ago, with the same idea. I was/ am confident that this was the right design/ choice for me. I love it! And everytime I look at it, I wonder what took me so long to get it!
For those that don’t know, I got the Japanese kanji (symbol) for love on the inside of my right wrist. It will be a permanent reminder that EVERYTHING I do or touch should be with love. My right hand is my dominant hand and as such, love should be the dominant action. I also spent almost 4 years of my life in Japan, speak the language and feel a strong connection to the country (my friends still there) and culture. Rather than posting pics of my puffy wrist post tattooing, here is a pic of the character:
The actual event was short and sweet and I was done the whole process in about 30min. Only 15min of those were the actual tattooing. I won’t lie, it hurt. But not so bad I cried or anything close. I may have muttered a “MUTHER TRUCKER!!!” once or twice but not so bad. The rush of actually doing it, was sending sweet endorphins and adrenaline across my body in waves. It was awesome. I was lucky to get a great artist who was kind, sincere, patient and humble. He truly understood that it’s a gift to be able to mark someone for life. WAY cool.
I am taking this same approach to everything around me. Stop talking about the person you WANT to be, DO IT! Get the help you need (’cause we all need some help) and GET THERE!
Totally Random… but CLASSIC! November 26, 2009
Posted by that70sgrl in Random, Uncategorized.Tags: muppets, Random
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I found this and laughed my head off! I love the Muppets, they are everything that is good in the world!!
I HAD to post this. Mostly so I would always have it saved somewhere. Enjoy it readers, and to my US friends… Happy Turkey Day! Huge hugs to you all!
ETK week 5 continued November 23, 2009
Posted by that70sgrl in Enter The Kettlebell, Kettlebells, TRX.Tags: Enter The Kettlebell, kettlebell, TRX
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That’s right, it’s still on hold. 
) This week- more running and more STRENGTH training now that I have my TRX (Thank you Santa < that’s me this time)! And even still more SWINGS and C&P practice
Day 1- Cardio & TRX Did some long boring cardio at the gym today. I need to. I’m seeing weight slowly creep up. With all the stress of being unemployed and the personal problems I’ve been having, even though I’m keeping up with ETK Program Minimum, I have gained 5lbs at least. Time to get real, keep running and do some more cardio mixed in with the HIIT. Did some elyptical and incline walking today, sweat my butt off!! 47:58min Max HR 197/ 176 avg BPM 598 cals!
Then I got home and set up my TRX to do the basic Full Body Workout that comes with the system. I wanted to get familiar with the moves and adjusting the straps etc. Workout stats: 19:38min Max HR 174/ 150 avg 184 cals
My thoughts? Holy Moses!! People… this workout got me right into the “Wow, I think I might puke” feeling! Seriously! And my HRM stats are no where near what they were for cardio or some of my kettlebell workouts. FULL body indeed. Some of the moves I could just not do. The “TRX Spine Pull Through”? Not a chance. My shoulders could not take my own bodyweight. I am hoping this improves once ETK gets going. But ya, tough one, and I was using the beginner protocol 3osec/ 50sec rest! Anyway, hoping to improve my strength. I was gonna do some C&P, but nope, still feel like puking and am exhausted.
Day 2 Running/ Cardio/ TRX- Some more of the same today. Did a bunch of treadmill work, some steady, lots of intervals and some incline walking. 1:00hr Max HR 193/ 165 avg 683 cals
Then came home for some TRX training. Mostly upper body stuff. My triceps were sore from Monday’s workout. I love working out the tris.
Day 3- 2 hours brisk walking out in the rain. Putting fundraiser flyers around my neighbourhood. Hopefully we get some hits cause $5000.00 is feeling REALLY far away. Yikes!
Home for some kettlebell training. C&P- 3 ladders of 3 rungs with the 8kg. + 20 mins of one handed swings/ high pulls with some around the worlds. I did my first few snatches today!!! FUN!!! Seriously great exercise! I am very much in need of some guidance here so I think I’ll call my RKC (once I find a job). I think I did ok though, I was focussing on punching through so I didn’t have as much banging against my forearm as I could have. Thank goodness for my super cool sweatbands, will have to post a pic!
30:17min Max HR 190/ 160 avg 326 cals
Day 4 - More swingin’. I pulled out the 12kg for some 2handed swings… WOW… what a difference!! It’s so freakin heavy! I can’t even THINK about pressing this baby yet. It totally winded me! I switched back to one handed high-pulls with the 8kg and some C&P practice.
27:35min Max HR 185/ 159 avg 291cals
Day 5- cardio Time to start training for my 230km ride next summer!
Menu Monday November 23, 2009
Posted by that70sgrl in Low Fat Cooking, nutrition.Tags: Healthy Cooking, Low Calorie, Low Fat, Menu Monday, Recipe
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Here’s what our dinner’s will look like this week using organic veggies and grass-fed meats. Meals prior will be small and spaced out every 3-4 hours (high in proteins, low in refined carbs… you know the drill)
Meatless Monday- Chickpea & Cauliflower Stew (this turned out more like a curry. YUM! Will definitely make again. Very filling) 
Tues- Leftover #primal Beef stew from last week (Why am I hash tagging on WordPress???!! Sure sign of too much time spent on Twitter )
Wednesday - Baked Yams with Feta Cheese and Olives *mmmmmm!!!! w/ Salad
Thursday- Frittata with Leek, Red Pepper and Spinach w/ Salad
Friday - Almond crusted Wild Salmon Steaks with Salad
That’s as far as I’ve gotten. YUM! If you want the recipe for any of these leave a comment and I will scan and email. Have a GREAT Monday peeps!
“Food Inc.” and what I plan to do with this info… November 22, 2009
Posted by that70sgrl in eating local, nutrition.Tags: Food Inc, Healthy Cooking, Pesticides
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Holy Smokes! I am shocked at how in the dark I was regarding the sources of my “food”. I was horrified by the meat/ animal segment of the movie and just in awe (bad kind) of the rest. If you haven’t seen it… do yourself a favour and go rent it. 
My blogging buddy Kelley, does a great job of reviewing the movie here:
http://getfitwithkelley.blogspot.com/2009/07/food-inc-movie-review.html
I share her opinions, so I won’t bore you with trying to write another review saying the same thing. What I will share with you is what our home plans to do with this new information. As a Canadian, I’m wondering how our country runs our food sources. How many huge companies are controlling my food sources? Are we really that different to the US? Something tell me not much. The answer to this question will involve alot more research, but until I know for SURE that something radically different is happening in Canada (which I doubt) we’re taking action on our own.
- Grass-fed meats (preferably from farms that have been approved by Humane Societies)
- Meat dishes REDUCED. We have decided that yes, we are willing to pay the higher prices for healthier meats but we will eat less of them. We’re aiming for 3 dinners a week with grass-fed meats (to start)
- a largely VEGETARIAN diet. We’ve been trying out more veggie dishes for a while, but this was the serious kick in the pants we needed to GET SERIOUS. Some of my twitter buddies have recommended some great books which I plan to share once I’ve tested some.
- Farmers Markets (this will hopefully cut our costs of buying organic veggies) These markets actually happen year round, less frequently during winter months, but hey… better than none at all.
These are three of the ways we plan to take action. Essentially, it comes down to one thing. PLANNING. We will need to plan into our schedules the drives/ time it will take to get this better sourced food. We will not be going to our local Safeway to pick up whatever. As the movie mentions, each time you buy questionably sourced food, you are making a choice to support it. The movie’s official web site gives a list of GREAT ways that you can get involved
http://www.foodincmovie.com/get-involved.php
Interestingly… Food Inc. ties in quite nicely with the PRIMAL way eating. But that’s a whoooooole different blog post.
So the last question I will ask is “Do you know where your “food” comes from?” What are you going to do about it?
ETK on hold… But still swinging!! :) November 19, 2009
Posted by that70sgrl in 5km, Enter The Kettlebell, Kettlebells.Tags: Enter the Kettle, kettlebell
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Note- Reason that ETK is on hold is I haven’t sourced a pull up bar that will fit my door frames. On the lookout for one though. (And some bands since I will need assistance to start)
Day 1 – RUN!! DH and I want to run together so I need to up my game a bit. He’s a much faster runner. I’m more of a slow & steady, endurance runner so we’ll have to meet somewhere in the middle. Here are the stats from my Nike+ 3.52 miles 43:10min 429cals (but my HRM says 601 cals) I’ll take somewhere in the middle My stats always include the warm up/down. My 5k was about 35min. Much slower than the summer, but to be expected since I haven’t run since then! Yikes!
Day 2- Rest DOMS from my run yesterday. Must stretch!
Day 3- RUN Today I spent more time on sprint intervals rather than a straight run. Monday I drove out about 30min from my house to run along the waterfront. Awesome) Anyway, around the track isn’t as much fun so I did some sprints. 3.12mi 40:06min 380cals (HRM says 557cals)
Day 4- SWINGS and some C&Ps Swinging my 8kg is way too easy now so during my 12 min of swings keep alternating DH and OH swings. Today I tacked on 8 min of Around the World and Figure 8s. Figure 8s are way fun but I’m sure my abs are gonna be sore tomorrow. 28:46min, Max HR 197/ 178 avg, 364cals
Check out this video of the new drill I used today
http://www.ironbellathletics.com/smooth-figure-8-hold/
Thanks to @Girevik_X for the share on Twitter!
Day 5 – 6km walk. Not my best effort today. I need to start setting goals again, I’m losin’ some steam and I know what the remedy is! MUST PLAN! Tonight will focus on meal plan and workout plan.
Day 6- RUN and swing practice.
On a side note, I booked my tattoo apt for next Sunday! I am SO excited and scared out of my mind. It’s gonna hurt like a mofo since the inside of your wrist is not a place that harbours much fat. (Mine doesn’t anyway) I kept trying to get him to get me in sooner, but alas, this is the best he could do. I wanna get in there before I talk myself out of it. DH doesn’t know I have the apt. I want to make sure that this is something I’m doing for ME. I want the memories to have nothing to do with anyone else but ME. That’s right people, it’s all about me ! Will post pics next week!
ETK Week 5 (kinda) November 10, 2009
Posted by that70sgrl in Enter The Kettlebell, Kettlebells.Tags: Enter The Kettlebell, kettlebell
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I think I’ll repeat week 4 and just get in more swings. I’m much stronger swinging my 8kg, I’ve switched to one-handed swings, rotated with two handed swings.
Day 1- Swings > 10min warm up plus 15min swings + high-pull practice. I’m thinking grip has alot to do with good form on the high-pulls. Will ask my expert friends
I didn’t get around to more swing sessions this week, so I’m taking it as a rest week before I start my clean and press ladders on Monday! Oh ya! Here comes the fun! The strength and the pain!
ETK Week 4 November 2, 2009
Posted by that70sgrl in Inspiration, Kettlebells, blogging.Tags: blogging, Enter The Kettlebell, kettlebell
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Holy crap! Week 4 already! Awesome!
Day 1 Swings> 12min swings using 36:30. Plus 2 sets for each side of high-pulls. My left side is still very weak. I think it’s my wrist that’s not locking out. Does anyone have any suggestions?
Day 2 TGUs> Went to the gym and got in some sprints on the treadmill. Then did my TGUs. I used 3lb weights but I could have gone heavier (will try 5 or 8s next time) . I don’t know if it’s because I used weights, or because I did them on the hard floor (as opposed to the carpet in my office) but I felt MUCH stronger. Or maybe I was thinking about the “Girl TGUs” that are the requirement for the HKC. Dunno, but either way, I was happy.
Day 3- Rest day. Thankfully today was a rest day. By some act of god all disasters seem to fall on rest days. I needed it.
Day 4- Swings 20min of 36:30 protocol, mixing it up with 2H swings, 1H swings, high-pulls on each side, around the world. Yup, it was good. I needed to sweat.
Day 5 - TGU practice
This was a really really tough week for me. Unfortunately I’m in for a rough couple… weeks? months? I don’t know. However long it takes to fix it. Point is… I still finished my week. Life isn’t always going to be easy, I made a choice to make this a priority and not let my hard work go to waste. Making me a better me is the key to everything, making me a better OH, friend, daughter, sister etc. If you don’t work on you first… what’ve you got? My family and friends are my rocks and I thank my lucky stars that I don’t have to do this alone.
This was one of those weeks where I wondered what I did before blogging and tweeting. Just reading your posts, tweets helped ALOT. HUGE thanks to those that reached out (you know who you are). I am always amazed by the kindness of almost strangers (I hope I am as good a blogger/ twitter friend to you) and comforted that someone is actually reading what I type. Warm fuzzies for all of you!!!
My new motto “Just keep swinging! Just keep swinging, swinging, swinging!” If you haven’t seen Finding Nemo… you really need to! )
ETK Week3 October 26, 2009
Posted by that70sgrl in Kettlebells.Tags: Enter The Kettlebell, Kettlebells
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So based on advice from my favourite kettlebell gurus I’ve changed up my workouts slightly. Hopefully for the better!
Day 1- Swings > For warm-up I switch up the pumps for bear-crawls (hadn’t done these in a while and @GetfitwithK reminded me what a great exercise they are) PHEW!! Tougher than pumps, but still good for the shoulders and hip-flexor flexibility IMHO. I rolled the dice… 8min of swings 36:36. Plus 2 sets of 36:36 of high-pulls on each side. My left side is weak. I’m hoping to build up my strength and endurance! I brilliantly forgot to press start on my HRM so I didn’t get the cal burn today. 
DAY 2 TGUs> I tried a couple of TGUs with my 8kg but it’s still just too heavy to be totally in control. Must find lighter alternative. Added 9min of swings. Getting stronger and getting more swings in. I’m really sore from either my high-pulls or the bear crawls. Managed to get my HRM stats and they’re lower than last week. Interesting!!
Day 3- REST Took the day off to go and dance my face off at the best concert I’ve been to in a while! Awesome!!
Day 4 Swings> 12min 36:30 plus 2 sets of high-pulls for each side. PHEW cutting off 6 seconds of rest time made a difference. My active rest consisted of dancing to some good tunes. My high-pulls are still sucking on the left side. Did some more youtube searches and will try to focus on 1- keeping my wrist straight 2-punching the KB back so it doesn’t swing back and hurt me. (had my first close call today) I should do these FIRST not after my swings.
Day 5 TGUs> DOH! Missed today!
Had a pretty solid week of swing practice though. Feeling more confident and the 8kg is feeling a little light for two hands. Will switch in some one handed swings next week. I don’t want to up to my 12kg bell too soon.
