{Fitness Friday}: Mobility

Have you ever bent over + been unable to touch your toes or been unable to squat below parallel? Enter decreased mobility my friends, we all have issues with decreased mobility. Whether your issues are caused from tight hip flexors from a job that requires you to sit at desk all day or shortened/tight hamstrings from running. Any form of tightness decreases mobility. Mobility, not to be confused with flexibility, is the range of motion or the ability to move with full range of motion under specific circumstances while flexibility is the range of motion of a  joint. Steve Maxwell, a strength + conditioning coach writes, "It is better to be inflexible with good mobility than flexible with poor mobility." Mobility work is important for EVERYONE as it reduces imbalances inherent in our athletic and recreational pursuits. It is the foundation to better movement patterns. When you move better, your body rewards you with stronger and fitter faster. According to Kelly Starrett, "98% of orthopedic injuries are preventable". They are due to a lack of understanding of simple mechanics + lack the tools to improve these mechanics. Overlooking mobility leads to greater risks for injury. Improving your mobility + understanding how to move correctly in all situations will help dissolve physical restrictions. Kelly refers to this as being a "supple leopard, poised and always ready for action." Have you ever seen a child squat? It is perfect, effortless! They are a great example of supple leopards! Kelly Starrett is a CrossFit coach, physical therapist, author + speaker. He has an amazing blog with videos + instruction to help improve your mobility. 

www.mobilitywod.com

Why should you set aside time for working on your mobility? 

1) It helps to create more flexible and stable joints. 

2) It develops resilient ligaments which decrease your chance of serious injury

3) It allows us to perform better whilst training and performing everyday tasks

4) It facilitates better posture

You can use mobility exercises as a warm up, an active recovery during other activities, or as a stand-alone workout. A little bit of stretching every day will go a long way! Rogue Fitness has TONS of products that can be incorporated into improving your mobility. 

Sweet Potato Salad

If your weekends look anything like mine, they are packed with BBQ's, enjoying dinner on the patio + trips to the beach.  If you are looking to change up a summer side dish, this is a great twist on potato salad.

WHAT YOU NEED:

-2 medium sweet potatoes, peeled and diced into 1/2-inch cubes

-1 tsp coconut oil

-1 tsp chopped fresh rosemary

-kosher salt & freshly grated black pepper to taste

-2 tbsp finely diced sweet onion

-2 tbsp chopped, toasted pecans

-2 tbsp dried cranberries, coarsely chopped

-1 tbsp minced fresh parsley

for the dressing-

-2 tbsp olive oil

-2 tbsp fresh lemon juice

-2 tbsp honey

-1/4 tsp salt

-1/8 tsp black pepper

-1/8 tsp ground chipotle pepper

Directions:

1. Preheat oven to 350F. Place diced sweet potatoes in a shallow baking dish. Drizzle with 1 tsp olive oil and sprinkle with rosemary, salt, and pepper. Stir to coat. Roast for 25-30 minutes, just until fork tender. Allow to cool slightly.

2. In a small bowl, whisk together dressing ingredients. Transfer potatoes to a medium bowl and stir in onions, pecans, cranberries, and parsley. Drizzle with dressing and gently stir to coat. Can be served warm, room temperature, or cold. 

I left Philip in charge of steaming the sweet potatoes before roasting & they got a little too soft/mushy for my liking; however, the dish was still amazing! I had it warm + cold (straight from the fridge)…equally delicious each time! 

Growing Up

The other day while Addison was running around in the backyard I couldn't get over how grown up she is looking.  I am not sure if it's how long her hair is getting or that she has taken independence to a whole new level.  My in-laws gave Addison a sweet playhouse equipped with 2 stories, a rock wall, a slide, sandbox, ladder & picnic bench.  I couldn't capture it on the camera (for obvious safety reasons) but she took off climbing up the slide…no fear. When she got to the top she stood their with excitement, clapping her hands. Man, she is growing up!

We have been trying to soak up as much outside time as possible lately. We've had SO much rain this spring, it's actually been quite difficult.

{Fitness Friday}: Memorial Day Murph

MEMORIAL DAY "MURPH"

To be completed while wearing 20 lb vest (men), 10 lb vest (female)

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

This is my workout tomorrow. Looks painful right?!? Then why on earth would I do it? "Murph" is fundraising hero WOD (workout of the day) created by CrossFit to honor Lt. Michael Murphy, a navy seal who was killed in Afghanistan on June 28th, 2005. Check out his story here: MDM. 

This honors ALL fallen military members, raising money for charities that support military causes. 

Putting your body through the stress, pain, etc. is minimal compared to the sacrifice that he & so many other soldiers have made for us. 

Like any workout, this is certainly modifiable.  You can scale (decrease) the amount of reps/mileage, use a band to assist your pull-ups, do jumping pull-ups, complete the movements without the weighted vest. I will be completing it as written. Regardless of how you choose to complete the workout make it challenging…push past your limits knowing you are doing it for a true American hero.

Just a picture

enjoying a RadbaR

{Fitness Friday}: Athleta Relay Capri

I am pretty sure that the Relay Capri from Athleta is the holy grail of workout pants.  I am a die hard Lululemon fan + own several pairs of their wonderfully fitting workout pants but I have found their match! I spend a lot of time in workout clothes, lifting, WOD'ing, teaching spin + running.  Each activity requires something a little bit different when it comes to what I'm comfortable wearing.  I am not going to wear light coral pink capri's during a 60 min spin class that I'll be drenched at in the end + I am not going to wear yoga/lightweight style sports bra when I go for a run.  The same goes for shirts.  I can get away wearing a t-shirt while lifting + not have to obsess about it sticking to me due to sweat + you will be sure to see me in my Reebok Nano's while I am WOD'ing.  There a few things consistent with everything: FIT, COMFORT, DRY-WICKING/BREATHABILITY. 

 DING DING DING!!! These workout pants have it all. 

Athleta Relay Capri

They are ridiculously figure flattering: seamless waist band, mid-rise, tight leg, streamlining hips/booty. They are made of  Pilayo® + Supplex® Nylon/Lycra® Spandex which has awesome wickability (is that a word). They are soft, smooth + stretchy but still mid-weight (not even remotely see through). They have ventilated mesh around the thigh/back of knee which increases breathability + promotes evaporation of sweat.  They meet all my qualifications for a gym pant which is why I own 4 pairs.  They have a TON of colors. I do have to say that the colbalt blue (the pant pictured) are not ideal for a spin class unless you don't mind rocking booty/crotch sweat.  They wash/dry fantastically + have not lost any of the spandex/stretch.  There is no pulling up on them like other pants I own which is another huge bonus. They are a little more expensive then something you could pick up at TJ Maxx but are definitely competitive with any other brand you'd buy from Dick's etc. They are well worth their cost! 

My Mothers Day

Adorable child: check

 Freaking awesome shirt: Check

 my favorite flowers in a pretty vase: check

A quiet, low key day with my girl + my guy is all I could have asked for on Mother's Day.  I came off a night shift with little sleep + woke up to the sound of sweet giggles + Addison calling out "Mumma". We went to the late service at church + went to my favorite lunch spot, Whole Foods.  It sounds cheesy or like no planning was involved but Philip knew that is exactly what I would want being sleep deprived. We walked around the Flea Market + took a nice long stroll around a lake before heading home for him to pack up + leave.  He had to leave early that afternoon to head out of town for business.  From there Addison + I went to my parent's house + celebrated my Mum.  It was perfect. (Oh + Philip bought me a much needed 90 min massage).

She's Ready to Potty Like A Rockstar

20 months + she has successfully used her potty 2 times.  Both times were completely unsolicited, just a simple exclamation of "poop" "pee-pee"+ "potty" as she headed to the bathroom.  Both times we took her diaper off, sat her on her potty + both times she went.  Whoo hoo BIG GIRL.  I probably scared her with my roar of excitement + happy dance I did.  I am more confident then ever that she is ready to potty like a rockstar.  She HATES to be in a wet diaper + lets us know instantly when she pees + she constantly asks to sit on the potty (even if she is unable to go).  Sometimes she goes 3 hours without a wet diaper.  Like everything, there is endless information with tips + trips for potty training.  I have read   more than I knew was possible on potty training + a few things seem to ring clearly from every source:

1// Be patient

2// Have a schedule: sit on potty every 60-90 minutes, before + after sleep, before + after meals

3// Praise + reward them

4// Increase fluid intake during day

So here goes nothing…hopefully I will have a potty trained girl soon!

Happy Mother's Day

{Fitness Friday} The Power of the Plank

If I had to choose 1 exercise to single handedly develop core strength, it would most definitely be the plank. A study at the Biomechanics Lab at San Diego State University found the plank works your core more effectively than traditional crunches (Men's Health Magazine). The plank is an isolation exercise that works the transverse abdominis, your innermost abdominal muscle.  It's often the most forgotten abdominal muscle to target, yet it's probably the most important. The transverse abdominis is responsible for stabilizing your spine + pelvis. Why is that important to you? It supports your posture, assists in basic physiologic funtions (breathing, urination) but ultimately it's the muscle that is going to improve your jumping, kicking, running + lifting weights. This muscle plays a HUGE role for anybody trying to improve their deadlift. It's simple to do + there are TONS of variations. 

BASIC PLANK

Lie face down on the floor with your feet together. Position your elbows under your shoulders and raise up onto your forearms. Lift your hips off the floor and contract your abs, supporting your body weight between your forearms and your toes. Your hips should be in line with your torso and should not rise up or sag down. Hold the position. 

Try holding for 30 seconds but if you can't hold for 30, hold as long as you can. Repeat this for 3 sets. Add this in to your workout routine or inbetween commerical breaks 2-3 times/week. As your 30 second holds (or whatever you can hold) get easier, increase the duration by 5 seconds. Continue until you reach 2 minute holds. When 2 minutes becomes easy start adding weight on your back.

SIDE PLANK

This is a little more challenging than the basic plank working both the transverse abdominis + the oblique muscles. Lie and your left side and support your upper body with your left forearm resting on the floor and your legs extended out, stacked on top of one another. Lift your hips up off the floor, creating a straight line with your body and a tight core.

If you can't hold the planks as long as I have listed, modify it to your own ability. It's a core burner for sure!

Flashcards

Addison is just a mere 4 months away from turning 2…insane!?! I have to admit that this is probably my favorite age so far.  Don't get me wrong, I LOVED the baby stage but seeing this explosion of imagination/creativity + language development is super awesome to watch.  I love having little conversations with her as she responds appropriately with "yup" "no" (I don't love that so much), "yay", etc. It's crazy how her vocabulary expands everyday. She is now putting 2 words together at one time; "buh-bye mumma", "dadda's hat", "more peeeese"…I love it. Even though it's sometimes unintelligible she still makes a huge effort to communicate.  We've done flashcards for quite some time + she is really starting to recognize the pictures on the cards. She even is will repeat some of the letters.  When I was in college flash cards was one of the most effective ways for me to study + truly retain the information…how crazy that my 1 1/2 year old is doing the same?!?  

There are TONS of flash cards on the market + you can even make your own.  My sister-in-law bought Addison the "Alphabet Slide and See" set from Magi Kids for her 1st birthday + we love them.  They are interactive with a sliding mechanism to reveal a picture + word associated with the picture.

radbar: zone/paleo nutrition bar

Today is a BIG day! Today is the launch of radbar, a zone-paleo nutrition bar, that it just so happens my husband is one of the co-creators of. I am incredibly PROUD of my husband, Jared & Adam for making this happen. 

So what's this all about?  The three guys CrossFit & Jared happens to be a regional competitor. Naturally nutrition is important to them.  The birth of the company was out of pure passion. While discussing nutrition/protein bars & the lack of bars on the market that are both paleo with a decent amount of protein they came up with the idea for radbar.  Why aren't there any paleo bars on the market that are also zonned since it's such a huge part of CrossFit? Boom…that was the little seed that has now grown into an actual business. 

Zone? Paleo? Are you lost.  Here is the quick & dirty on both (since that isn't what this post is about). 

Zone is a wellness based method of eating that is all about balance. Your body needs carbs, fats & proteins to function at optimal performance, they comprise your blocks. Somebody who doesn't exercise at all to somebody who exercises for 2+ hours a day obviously requires different nutrition. That is part of the beauty of zonning your meals. Zone takes into account your activity level & your current BMI/weight & helps you determine the amount of fats/carbs/proteins needed daily to function optimally to achieve your fitness goals whether it's losing weight, getting leaner or maintaing the current state you are in. It's totally becomes a way of life once you start zonning.  1 block of carbs=9 g, 1 block of fat=1.5 g & 1 block of protein=7 g.  Most women are 3 block meals (breakfast/lunch/dinner) & 1 block snacks (2-3 throughout the day). Most men are 4 block with 2 block snacks. Hopefully that makes sense.

Why is that important when introducing radbar? The first radbars being released are 2 blocks.  Perfect for a 2 block snack or easily broken in 1/2 for a 1 block snack for a female.   

Paleo is simple. It centers around foods that would have been available during the paleolithic times: meats, vegetables, nuts/seeds, little starch, some fruit. No grains, no legumes, no sugar. Clean, unprocessed foods that our hunter & gatherer ancestors would have eaten. 

radbar is 100% all natural & unprocessed. It's grain-free, dairy-free, legume-free & the sugar is natural from the minimal fruit in the bar. 

radbar stands for refueling athletes daily.  That is their goal, to educate athletes on performance nutrition while providing a fuel/food source for those on the go.  

There is great information on the company website & I'd highly recommend checking it out, especially if quality nutrition is important to you. They have t-shirts for sale & you can also order bars directly from the web.  What CrossFitter doesn't love a t-shirt? Head over to radbar to find out more of what I'm talking about. 

{Fitness Friday} The Kettlebell

So what is this cannonball with a handle? Enter, the kettlebell. It's probably one of my favorite pieces of equipment because of the intensity you can achieve with it & it's overall versatility. While it's recently gained popularity, it's not a newly discovered.  They've been around forever, used by Russian strongmen dating all the way back to 1700's. 

“Not a single sport develops our muscular strength and bodies as well as kettlebell athletics,” reported Russian magazine Hercules in 1913.

Working with a kettlebell is intense & challenging. It's a total body workout that challenges both the muscular & cardiovascular system. Regular/proper use improves strength, endurance, agility and balance with dynamic, compound and multi-joint movements. They range in weight from 8lbs upwards to 107+ lbs. It's extremely versatile. You can do standard weight training exercises like squats, deadlifts, presses, curls, bent over rows, etc. to more complex movements like turkish-getups, cleans, swings, snatches. 

Check out these 2 videos:

{DIY} Gold Leaf Vase

I was feeling crafty the other day & didn't have a whole lot of time.  I have a TON of mason jars left over from Addison's birthday party & have been using them for various things around the house, mostly vases. I was inspired by this gold leaf vase tutorial that I pinned awhile back. I did mine a little differently but the results are the same.

1) Clean whatever it is you are going to be painting, ensuring it's completely dry before you begin painting
2) Choose the size & amount of stripes you'd like to paint then tape them off
3) Shake your gold leaf paint because it settles at the bottom.  I poured mine in a small paper cup to ensure it was mixed really well.
4) Apply a thin coat to the areas in between your tape.  Make sure it is a thin layer otherwise it will dribble.
5) Let the 1st coat dry for at least an hour.
6) Once it's completely dry apply a 2nd coat.

{ I know the vase tapped off & the completed project are two completely different vases.  I was so excited about how great the mason jar turned out, that I decided to paint some thicker gold stripes on a large clear cylinder vase that was hanging out in my cabinet.  I choose this one to show the vase tapped off because you can really see how thin the first coat is}

7) After the 2nd coat (or 3rd in some cases) is completely dry, carefully peel off the masking tape. Done!