I can't believe it's been so long since I've logged in. Sadly, it's probably because it's been that long since I've done a CrossFit workout. Granted, I do other kinds of workouts and make it a point to hit some kind of gym at least three times a week. In looking at my workout interests, I may seem like some workout fanatic. For the record, I do the following on any given day: CrossFit, Fit-to-Fight, spinning, yoga, belly dance, running, walking. Yeah. I think this is it. I'm as consistent as I possibly can be because as mentioned before, I'm a diabetic.
Unfortunately, I received a phone call from the nurse practitioner that I've been working with since I was diagnosed. The results of my most recent HA1C results came in and they're STILL 6.9. I talked about my previous results here. In truth, I was totally devastated because in the last three months, I was much better at working out consistently and I followed my different food challenges. Granted, I haven't lost much weight. However, I thought I was doing better. This tells me that my body is changing and needs a different dosage of meds. When I see the diabetes specialist, she's probably going to put me on byetta. No big deal, since the reviews are great. However, it is going to be a bit of a financial strain because my rent is going up 20% and now, the cost of this medication 2-3 times more than I usually pay. UGH! Sucks! The only saving grace in this is I have great medical insurance.
All this means is that I have to take this current challenge much more seriously. As with my last challenge, I hit a road bump at my brother's wedding. The rehearsal dinner wasn't challenge friendly, and I've been off the challenge for 11 days. Today would have been the first day of my restart, but I (without batting an eyelash) took a bite of this weekend's leftover pizza. BAD DIABETIC! See how easy it is to fall into bad habits? UGH! Today's workout schedule was thrown off. However, I am gonna put on some sneakers and get some walking done on my sister's treadmill.
Starting tomorrow, I'm back on challenge mode. To help commit to this journey, I'm going to try my best to blog this journey on a daily basis. The daily entries will include: 1) the daily workout 2) my thoughts on eating that day 3) my random bitching and moaning about diabetes. Anyway... apologies if any of this bores you. Today I choose to take care of my health. Wish me luck!
Monday, October 22, 2007
Thursday, October 04, 2007
CrossFit One World W.O.T.D.
Warm-upRun 400 meters
Row 500 meters
THREE sets of:
Samson Stretch
10 deadlifts
10 shoulder press
10 shoulder rolls (all wooden dowel)
10 overhead squats
Set 1: wooden dowels
Set 2: 15# bar
Set 3: 45# deadlift; 15# everything else
WOD
Complete the following for time:
40 deadlifts 45#
40 parallette bar dips
9 modified rope climbs
30 deadlifts 45#
30 parallette bar dips
3 modified rope climbs
20 deadlifts 45#
20 parallette bar dips
3 modified rope climbs
Joanne's final time - 19:54
Note: to see a video of this WOD, click here.
Notes (to myself) about this workout:
With yesterday's modified burpees and the spin workout I did just before this WOD, I decided to go really light on the deadlift (the rx'd weight was 75#). I don't usually do well with the deadlift because it screws up my lower back. Plus, my hamstrings were tight, so I decided to err on the safe side. In retrospect, I should have pushed it to about 55#. 75# would have been way too much. Though I modified the WOD a lot, it was still tough. I'm really weak in the upper body, and it shows when I do the dips and the rope climbs. I'm still doing the bar dips with my legs bent. Ideally, I'd like to have them straightened out and even perched on a box. However, my lower body (namely, my ass!) is so heavy that my weak arms can't hang :( I'm also doing the rope climbs with my legs bent, which is another thing I need to work on. Ideally, they should be straight.
It was great to watch Stef in action. (Note: the woman in the photo is not Stef.) I tell you, that girl is my she-ro! She started going to the studio after me, but she really dedicated herself to CrossFit and healthy eating and it totally shows! She may not like her times, but she really pushes the weight and can do the movements in ways I wish I could. Also, she has a developing 6-pack, which she didn't have before. Kudos to her! It goes to show that CrossFit really works!
I'm not aiming to have a 6-pack, but to do the exercises with better form and to push the weight would be nice. However, I really need time, patience, consistency in going, and better eating. It'll happen in time:)
OWMA Quotable Quote
"Even modified this workout sucks!"
- Joanne
Wednesday, October 03, 2007
CrossFit One World W.O.T.D.
Warm-up
The posted warm-up was Row 1000 meters. However, I was already warm because I had just come from yoga class. Also, this was one of those workouts that didn't need a formal warm-up.
WOD: Fun With Body Weight
Complete 10 rounds for time of:
80 jump ropes*
10 modified burpees
10 Abmat sit-ups
10 push-ups (on knees)
10 squats
10 band assisted pull-ups
And then...
S-T-R-E-T-C-H!
Notes (to myself) about this workout:
I didn't record time on this one because I knew it would take me forever. I want to say it took me about an hour. I'm afraid to know, actually. Then again, this was one of those workouts where I was happy I wasn't trying to beat a time clock. Sometimes you just have to roll with the workout itself and let it be. Despite it taking forever, I really liked this workout because it was do-able. Hard, but do-able. *Because I'm so slow with the ropes, I did 80 jump ropes instead of the rx'd 100.
On another note... I've decided to post the same photos that were featured on the One World CrossFit website. I don't always know the folks in the photos, but I do share the CrossFit family luv!
OWMA Quotable Quote
"Wow Joanne! That takes a lot of talent!"
- James commenting on my post-WOD yoga stretching
The posted warm-up was Row 1000 meters. However, I was already warm because I had just come from yoga class. Also, this was one of those workouts that didn't need a formal warm-up.
WOD: Fun With Body WeightComplete 10 rounds for time of:
80 jump ropes*
10 modified burpees
10 Abmat sit-ups
10 push-ups (on knees)
10 squats
10 band assisted pull-ups
And then...
S-T-R-E-T-C-H!
Notes (to myself) about this workout:
I didn't record time on this one because I knew it would take me forever. I want to say it took me about an hour. I'm afraid to know, actually. Then again, this was one of those workouts where I was happy I wasn't trying to beat a time clock. Sometimes you just have to roll with the workout itself and let it be. Despite it taking forever, I really liked this workout because it was do-able. Hard, but do-able. *Because I'm so slow with the ropes, I did 80 jump ropes instead of the rx'd 100.
On another note... I've decided to post the same photos that were featured on the One World CrossFit website. I don't always know the folks in the photos, but I do share the CrossFit family luv!
OWMA Quotable Quote
"Wow Joanne! That takes a lot of talent!"
- James commenting on my post-WOD yoga stretching
change of heart
So yesterday was a tough diabetes day. I know. As I've said before, I can't dwell on what should have been done. I just have to deal with the now.
I missed my morning workout again! In order to make it worthwhile, I ended up doing odd chores around that house that just needed to be done. While doing that, I ran into a commercial for byetta, the drug that the specialist wants me to start using. I started looking it up online and found a few interesting tidbits here. This is the company that makes byetta.
I then called my insurance company to find out if it covers byetta. There's some good news and some bad news. The bad news: byetta costs way more than the meds I take right now. The good news: my insurance covers 80% of the cost because it's considered a diabetic supply and not a medication. Therefore, depending on the dosage, the byetta will cost me $40-$50/month max (as opposed to $15/month I pay right now). Additionally, it won't affect the $2000 allowance my insurance gives for medication. This is something to chomp on.
Technically, my blood sugars (hemoglobin A1C) are at a good range because they're in the 6 range. However, the specialist wants it to be in the low 6 or below 6 range. Even with exercise and diet, I'm not sure I can make the range. The lowest I've ever been was around 6.2, and the specialist wants it to be even lower. The best way for me to be in that lower range is to ultimately lose weight.
One of the positive side effects of byetta is that it suppresses the appetite, making users lose weight. (In fact, some Beverly Hills doctors have been prescribing it to patients for weight loss, which is a total no-no. Byetta is not a weight-loss drug, it's a diabetes drug! But what Beverly Hills bitches want, Beverly Hills bitches get!) I need to talk to my specialist more about this. I'm thinking of maybe going on it for a year. Should I get an appropriate amount of weight loss, I'm thinking of getting off it and going back to my old medication. I just don't want to be addicted to or be dependent on byetta (which is what some people have experienced).
I'm not even sure if this or any drug can actually suppress my appetite! ha ha ha! However, it will at least inspire me to jump on a healthier train. In the end, if I choose to go on byetta, I don't want it to be a permanent thing. Feel free to share your thoughts on this, please :)
On a challenge note, it's only been three days and it's not so bad. I had a dentist appointment today, and it's next door to a Filipino restaurant, which I went to. I did their standard buffet. Let me tell you, it was hard not having a taste of the lumpia, pancit, lechon and fried chicken. But at the same time, I commend the place for having stuff that could work within my challenge. I had some rice with meatloaf, kaldareta (sans potatoes) and a ton of veggies from the stir-fry. To satisfy my sweet, I took a few bites of the coconut milk from the guinataan, and downed the meal with about three glasses of ice water. It was a well-balanced meal and I didn't feel like I needed to roll out of the restaurant. I also didn't eat a dozen plates worth of food. Yea for me! UGH! I hate being a foodie. Not a good thing for diabetics!
I missed my morning workout again! In order to make it worthwhile, I ended up doing odd chores around that house that just needed to be done. While doing that, I ran into a commercial for byetta, the drug that the specialist wants me to start using. I started looking it up online and found a few interesting tidbits here. This is the company that makes byetta.
I then called my insurance company to find out if it covers byetta. There's some good news and some bad news. The bad news: byetta costs way more than the meds I take right now. The good news: my insurance covers 80% of the cost because it's considered a diabetic supply and not a medication. Therefore, depending on the dosage, the byetta will cost me $40-$50/month max (as opposed to $15/month I pay right now). Additionally, it won't affect the $2000 allowance my insurance gives for medication. This is something to chomp on.
Technically, my blood sugars (hemoglobin A1C) are at a good range because they're in the 6 range. However, the specialist wants it to be in the low 6 or below 6 range. Even with exercise and diet, I'm not sure I can make the range. The lowest I've ever been was around 6.2, and the specialist wants it to be even lower. The best way for me to be in that lower range is to ultimately lose weight.
One of the positive side effects of byetta is that it suppresses the appetite, making users lose weight. (In fact, some Beverly Hills doctors have been prescribing it to patients for weight loss, which is a total no-no. Byetta is not a weight-loss drug, it's a diabetes drug! But what Beverly Hills bitches want, Beverly Hills bitches get!) I need to talk to my specialist more about this. I'm thinking of maybe going on it for a year. Should I get an appropriate amount of weight loss, I'm thinking of getting off it and going back to my old medication. I just don't want to be addicted to or be dependent on byetta (which is what some people have experienced).
I'm not even sure if this or any drug can actually suppress my appetite! ha ha ha! However, it will at least inspire me to jump on a healthier train. In the end, if I choose to go on byetta, I don't want it to be a permanent thing. Feel free to share your thoughts on this, please :)
On a challenge note, it's only been three days and it's not so bad. I had a dentist appointment today, and it's next door to a Filipino restaurant, which I went to. I did their standard buffet. Let me tell you, it was hard not having a taste of the lumpia, pancit, lechon and fried chicken. But at the same time, I commend the place for having stuff that could work within my challenge. I had some rice with meatloaf, kaldareta (sans potatoes) and a ton of veggies from the stir-fry. To satisfy my sweet, I took a few bites of the coconut milk from the guinataan, and downed the meal with about three glasses of ice water. It was a well-balanced meal and I didn't feel like I needed to roll out of the restaurant. I also didn't eat a dozen plates worth of food. Yea for me! UGH! I hate being a foodie. Not a good thing for diabetics!
Tuesday, October 02, 2007
the next challenge
As I mentioned before, I went on my first 30 day challenge because I started seeing a diabetes specialist whose visit totally freaked me out. This first challenge turned out pretty well. Though I didn't lose much weight, it was a great lesson in food. In the two weeks since the challenge, I think I overdid it with the fried food, which was another important lesson. Too much is not a good thing. Anyway... my next challenge is as follows....
I've been giving this a lot of thought and have considered several options. The one I finally decided on is this: no potatoes, no white breads, no pastas, no noodles. I know it sounds a bit extreme. However, it's in the best interest of my diabetes. I'm trying to take a serious stab at getting rid of the refined, processed starches that tend to really spike the sugars. My goal with these challenges is to pick up healthy habits, but to also make sure the challenges are do-able.
To help make this doable, I'm keeping the right to have rice. It's an ethical thing for me :) I'm also allowing myself to have multi-grain bread, corn-based products (such as corn tortillas and polenta) and specialty tortillas (the low-carb, high fiber ones). In terms of pasta and noodles, even the wheat types are off-limits. I purposely chose this challenge because it would also force me to stay away from sweets such as bread-like goodies - cakes, cupcakes, danishes, brownies, cookies, etc.
In addition, this challenge will pick up where the previous one left off. I'm back to no fried food. A few things that make this current challenge different is that it started on October 1st and will go on until the end of the year. For the sake of family functions (and my personal sanity), I am allowing myself one cheat day per week. However, the cheat days are not meant to be binge days. Instead, they grant me permission to eat somewhat normally at social functions. Plus, it's healthy to have a small cheat opportunity.
Finally, if I make it through this challenge, I get to treat myself to a FAT 90 minute deep tissue massage!
Some other healthy habits I need to maintain (but are not formal parts of the challenge) are as follows (Note: these are notes to myself. Actually, this whole blog is one big note to myself!):
This is it for now. I may add more stuff later.
I've been giving this a lot of thought and have considered several options. The one I finally decided on is this: no potatoes, no white breads, no pastas, no noodles. I know it sounds a bit extreme. However, it's in the best interest of my diabetes. I'm trying to take a serious stab at getting rid of the refined, processed starches that tend to really spike the sugars. My goal with these challenges is to pick up healthy habits, but to also make sure the challenges are do-able.
To help make this doable, I'm keeping the right to have rice. It's an ethical thing for me :) I'm also allowing myself to have multi-grain bread, corn-based products (such as corn tortillas and polenta) and specialty tortillas (the low-carb, high fiber ones). In terms of pasta and noodles, even the wheat types are off-limits. I purposely chose this challenge because it would also force me to stay away from sweets such as bread-like goodies - cakes, cupcakes, danishes, brownies, cookies, etc.
In addition, this challenge will pick up where the previous one left off. I'm back to no fried food. A few things that make this current challenge different is that it started on October 1st and will go on until the end of the year. For the sake of family functions (and my personal sanity), I am allowing myself one cheat day per week. However, the cheat days are not meant to be binge days. Instead, they grant me permission to eat somewhat normally at social functions. Plus, it's healthy to have a small cheat opportunity.
Finally, if I make it through this challenge, I get to treat myself to a FAT 90 minute deep tissue massage!
Some other healthy habits I need to maintain (but are not formal parts of the challenge) are as follows (Note: these are notes to myself. Actually, this whole blog is one big note to myself!):
- eat breakfast! (pre-cook it if needed)
- keep a food journal (it weighs a ton, but I'm loving that Covey!)
- eat no later than 8pm
- cook more
- try to eat at least 1 serving of fruit/veggies at each meal
- balance the meals and snacks by incorporating protein
- drink water
- exercise daily
- exercise first thing in the morning
This is it for now. I may add more stuff later.
being a diabetic sucks!
I went to the doctor today. Tish, the nurse practitioner who's been with me since I was diagnosed with diabetes was out for about three months, so I set up an appointment with her just to catch up on my health issues and such. Tish was also the person who recommended that I see the diabetes specialist (whose appointments are costing me $200 per visit until I pay my deductible UGH!). They're recommending that I change my medication again. This new medication is basically a daily shot (as in the kind with a needle, not a glass!). One of the side effects is that it suppresses the appetite, which is a good thing for me, since the specialist recommends that I lose weight too. Knowing me, this side effect will have nothing to do with me because world wars couldn't stop me from eating :) This is just fact! Technically, I should surrender to the specialist and take this daily shot. However, there's something about being overly dependent on meds that really irritates me. Plus, a daily shot? Is this what it's come to?! I'm giving myself until the end of this school year to decide whether to switch or not.
The reality of having to deal with diabetes always sinks in when I go to the doctor. I sat in Tish's office crying because being a diabetic sucks! In fact, having any chronic disease sucks because you can't shake it off. It's not like you can have diabetes one day and the next day it's gone. Diabetes is with me for life. It determines how I live life and how long I get to do it. It just sucks. The basis of diabetes care, like most health issues is diet and exercise. But to be a "good diabetic" (if there is such a thing) requires an intense amount of discipline in a world and culture that is less than diabetic friendly. I fuckin' hate it!
Whenever the reality of being a diabetic sinks in, a part of me gets really angry at my mom. She's been a diabetic since 1987, but none of us (my siblings and I) knew she was diabetic until 2004 when I was diagnosed. Granted, diabetes education in 1987 is nothing like it was now. However, if you're diagnosed with a chronic disease which you know runs in the family and could possibly be passed down to your children, wouldn't you fuckin' do something to prevent your kids from getting it? Wouldn't you educate yourself and your family? This is what pisses me off about being diabetic. Granted, EVERYONE, if you live long enough, will eventually become a diabetic because the pancreas eventually gives out. However, wouldn't you try to prolong that for you and your kids?
Granted, this bitterness against my mom is related to a much longer strain of mom issues that I have. I get this. In fact, a lot of issues I have with family members stems from the fact that they way they handle things is nothing like the way I handle things. Different strokes for different folks. I get this. But this is a fuckin' chronic disease we're talking here! And something so controllable and preventable. I feel like this is my family's way of dealing with shit. When there's a problem, simply ignore because the grace of God will handle itself.
Fuck that shit!
Even after all these years, my mom still doesn't handle her diabetes. Last week I gave her a lesson on checking her blood sugars. I recommended that she check it around 4 times a day and keep a food journal for two weeks just so she knows how certain foods affect her. This is what I had to do when I was first diagnosed. All she did was moan about the whole process, claiming her fingers would fall off from all the pricking. Ahem, mom. Your fingers are going nowhere. You're retired and have nothing else to do. Please just take care of your damn health! Granted, she takes her meds for the various health issues she has, but she doesn't change her eating and exercise habits. She has high blood pressure, but won't let go of salt. She has diabetes, but has bread and chocolate milk every morning. It kills me! But the way she handles her stuff isn't they way I handle my stuff. I simply have to accept this and move on. Besides, I have my own health issues to deal with!
I got so frustrated at the doctor's today that just broke down. I told Tish that between my brother (who is also diabetic), mom and I, I'd be the first to die of this fuckin' disease. Even though I'm the one who works the hardest at controlling it. I'd fuckin' die first because that's just the pathetic story of my life. I hate being a diabetic. I just fuckin' hate it! I can't go back to 1987 and make my mom confront the chronic disease she has. I can't make her take care of herself now. In all honesty, I feel like I'd seriously die first. It's just how things work in this damn family. I just hate it!
Okay. I'm whining. I know. I'll stop.
I'm just frustrated. Most people can have a burger and not think twice. Most people can have a slice of wedding cake or a glass of wine and not bat an eyelash. From here on out, I don't have that luxury. It sucks. So I have the right to whine.
The reality of having to deal with diabetes always sinks in when I go to the doctor. I sat in Tish's office crying because being a diabetic sucks! In fact, having any chronic disease sucks because you can't shake it off. It's not like you can have diabetes one day and the next day it's gone. Diabetes is with me for life. It determines how I live life and how long I get to do it. It just sucks. The basis of diabetes care, like most health issues is diet and exercise. But to be a "good diabetic" (if there is such a thing) requires an intense amount of discipline in a world and culture that is less than diabetic friendly. I fuckin' hate it!
Whenever the reality of being a diabetic sinks in, a part of me gets really angry at my mom. She's been a diabetic since 1987, but none of us (my siblings and I) knew she was diabetic until 2004 when I was diagnosed. Granted, diabetes education in 1987 is nothing like it was now. However, if you're diagnosed with a chronic disease which you know runs in the family and could possibly be passed down to your children, wouldn't you fuckin' do something to prevent your kids from getting it? Wouldn't you educate yourself and your family? This is what pisses me off about being diabetic. Granted, EVERYONE, if you live long enough, will eventually become a diabetic because the pancreas eventually gives out. However, wouldn't you try to prolong that for you and your kids?
Granted, this bitterness against my mom is related to a much longer strain of mom issues that I have. I get this. In fact, a lot of issues I have with family members stems from the fact that they way they handle things is nothing like the way I handle things. Different strokes for different folks. I get this. But this is a fuckin' chronic disease we're talking here! And something so controllable and preventable. I feel like this is my family's way of dealing with shit. When there's a problem, simply ignore because the grace of God will handle itself.
Fuck that shit!
Even after all these years, my mom still doesn't handle her diabetes. Last week I gave her a lesson on checking her blood sugars. I recommended that she check it around 4 times a day and keep a food journal for two weeks just so she knows how certain foods affect her. This is what I had to do when I was first diagnosed. All she did was moan about the whole process, claiming her fingers would fall off from all the pricking. Ahem, mom. Your fingers are going nowhere. You're retired and have nothing else to do. Please just take care of your damn health! Granted, she takes her meds for the various health issues she has, but she doesn't change her eating and exercise habits. She has high blood pressure, but won't let go of salt. She has diabetes, but has bread and chocolate milk every morning. It kills me! But the way she handles her stuff isn't they way I handle my stuff. I simply have to accept this and move on. Besides, I have my own health issues to deal with!
I got so frustrated at the doctor's today that just broke down. I told Tish that between my brother (who is also diabetic), mom and I, I'd be the first to die of this fuckin' disease. Even though I'm the one who works the hardest at controlling it. I'd fuckin' die first because that's just the pathetic story of my life. I hate being a diabetic. I just fuckin' hate it! I can't go back to 1987 and make my mom confront the chronic disease she has. I can't make her take care of herself now. In all honesty, I feel like I'd seriously die first. It's just how things work in this damn family. I just hate it!
Okay. I'm whining. I know. I'll stop.
I'm just frustrated. Most people can have a burger and not think twice. Most people can have a slice of wedding cake or a glass of wine and not bat an eyelash. From here on out, I don't have that luxury. It sucks. So I have the right to whine.
how girly are you?
| You Are 32% Girly |
 You are a pretty hardcore tomboy, and a very free spirit. Gender roles be dammed, you like to do things your way. |
Some thoughts.... I would never consider myself a tomboy, so I was surprised with these results. Besides, I'm a makeup artist. How girly is that?
Monday, October 01, 2007
CrossFit One World W.O.T.D.
Warm-up
Row 1000 meters
Stretch session
Thruster therapy
WOD
Complete three rounds for time of:
35 tuck jumps
25 thrusters 35#
15 band assisted pull-ups
Joanne's final time - 18:18
And Then....
50 Hollow Rocks (well... my version of a hollow rock)
100 Twisters
Notes (to myself) about this workout:
I haven't done a CrossFit workout in an entire week. I've been milking laziness because my 90 day challenge officially starts today. Yes, I'll write more about that in a bit. Anyway.... this was a good workout. Again, it was one of those where I wish time didn't matter because I think I could have pushed the weight to 45#. Also, I really need to work on those pull-ups and tuck jumps. I'm so uncoordinated with the rope that I don't see myself doing double-unders for a while. Anyway... I actually did the "And then..." but had a hard time with the hollow rocks.
OWMA Quotable Quote
Joanne: Did you wash your hands?
Kirk: Yes.
Joanne: Make Freddy smell your hands!
Laura: Thanks mommy!
Row 1000 meters
Stretch session
Thruster therapy
WOD
Complete three rounds for time of:
35 tuck jumps
25 thrusters 35#
15 band assisted pull-ups
Joanne's final time - 18:18
And Then....
50 Hollow Rocks (well... my version of a hollow rock)
100 Twisters
Notes (to myself) about this workout:
I haven't done a CrossFit workout in an entire week. I've been milking laziness because my 90 day challenge officially starts today. Yes, I'll write more about that in a bit. Anyway.... this was a good workout. Again, it was one of those where I wish time didn't matter because I think I could have pushed the weight to 45#. Also, I really need to work on those pull-ups and tuck jumps. I'm so uncoordinated with the rope that I don't see myself doing double-unders for a while. Anyway... I actually did the "And then..." but had a hard time with the hollow rocks.
OWMA Quotable Quote
Joanne: Did you wash your hands?
Kirk: Yes.
Joanne: Make Freddy smell your hands!
Laura: Thanks mommy!
Tuesday, September 25, 2007
reflections on my 30 day challenge: NO FRIED FOOD!
I want to say that this challenge sucked. However, it was a lot easier than I thought it would be. There was no magic formula. I just gave up fried food. I knew there was an end, and that was that. I did blow it after two weeks because of my best friend's wedding. However, when I went back on the challenge, I did it for 30 days straight.
Some important lessons learned:
The fried food I love so much doesn't taste all that great. For example, I recently had some french fries and they just weren't as yummy as I had remembered. Maybe it's because I also have Dr. Hans's analogy about french fries being equivalent to cigarettes. Ew!
I can actually feel how it affects my body. My workouts are slower and I don't look forward to doing them as much as I'd like to. It's true that food does affect your performance. Although the challenge hasn't made me the perfect eater, it's made me aware of the food choices I make. Granted, since the challenge has been over, I've been devouring bad food like a bandit. However, I'm aware of what's available, what alternatives I have and the choices I now consciously make.
There is life without deep, battered fried food. Granted, this life may not be as fun :) But if you need to, you can easily find non-fried food alternatives. It's important to note that those alternatives may not be healthier, which is why eating well entails more than just cutting out something really bad like fried food. When I ate out or was out with friends/family at social events, I just pretended that I was allergic to fried food and that eating the stuff would make me break out in hives. This is a pretty good strategy :)
Discipline will take you far. Yeah. That's what it takes for someone like me to stay away from fried food for 30 days. UGH!
On October 1st, I'm starting my next challenge. Part of my next challenge is incorporating the previous one. What I'm trying to do is ultimately incorporate better eating habits. I'll talk more about my next challenge in another post. For now, on October 1st I will limit my fried food intake to just once a week - a cheat day, if you will. And that's just to prevent me from feeling deprived. I'm going to hold on to this fried food only once a week policy for as long as I can. I'm going to maintain it by keeping a food journal.
By the way, I finally upgraded my planner system and did the daily pages. Since the pages start in October, that's when my food journal starts :) Granted, I'm not much for endorsements, but I have to say that I'm lovin' my Covey planner. It's helping me gage my daily activities and making me feel more functional. I'm also feeling more accomplished because I begin and end each day with my nerdy checklists. Thank heaven for nerd gear! ha ha ha!
Some important lessons learned:
The fried food I love so much doesn't taste all that great. For example, I recently had some french fries and they just weren't as yummy as I had remembered. Maybe it's because I also have Dr. Hans's analogy about french fries being equivalent to cigarettes. Ew!
I can actually feel how it affects my body. My workouts are slower and I don't look forward to doing them as much as I'd like to. It's true that food does affect your performance. Although the challenge hasn't made me the perfect eater, it's made me aware of the food choices I make. Granted, since the challenge has been over, I've been devouring bad food like a bandit. However, I'm aware of what's available, what alternatives I have and the choices I now consciously make.
There is life without deep, battered fried food. Granted, this life may not be as fun :) But if you need to, you can easily find non-fried food alternatives. It's important to note that those alternatives may not be healthier, which is why eating well entails more than just cutting out something really bad like fried food. When I ate out or was out with friends/family at social events, I just pretended that I was allergic to fried food and that eating the stuff would make me break out in hives. This is a pretty good strategy :)
Discipline will take you far. Yeah. That's what it takes for someone like me to stay away from fried food for 30 days. UGH!
On October 1st, I'm starting my next challenge. Part of my next challenge is incorporating the previous one. What I'm trying to do is ultimately incorporate better eating habits. I'll talk more about my next challenge in another post. For now, on October 1st I will limit my fried food intake to just once a week - a cheat day, if you will. And that's just to prevent me from feeling deprived. I'm going to hold on to this fried food only once a week policy for as long as I can. I'm going to maintain it by keeping a food journal.
By the way, I finally upgraded my planner system and did the daily pages. Since the pages start in October, that's when my food journal starts :) Granted, I'm not much for endorsements, but I have to say that I'm lovin' my Covey planner. It's helping me gage my daily activities and making me feel more functional. I'm also feeling more accomplished because I begin and end each day with my nerdy checklists. Thank heaven for nerd gear! ha ha ha!
Wednesday, September 19, 2007
CrossFit One World W.O.T.D.
Warm-up
Row 1000 meters
Stretch
Deadlift Therapy
WOD
Complete 7 rounds for time of
10 deadlifts (bodyweight)
15 tuck jumps
Run 100m
Joanne's final time - 15:32 95# deadlift
Theo's final time - 11:32 65# deadlift
Notes (to myself) about this workout:
This was a pretty short workout. I'm sure my back is going to pay the price because deadlifts just do that to me. Again, this is one of those WODs where I wish there wasn't a time factor going on because I really want and need to practice on my form. Jolie taught the class and I thought she did a great job because she really mixes it up by incorporating stretching and is a stickler for form, which I really need.
Nikko didn't think much of this workout. He likes workouts that are a little lengthier and harder. I told him that this is one of those workouts where form is important. Plus, it changes things up after having so many longer workouts in a row. The day before, he did the Blackjack workout with push-ups and sit-ups. He hated it. ha ha ha!
Row 1000 meters
Stretch
Deadlift Therapy
WOD
Complete 7 rounds for time of
10 deadlifts (bodyweight)
15 tuck jumps
Run 100m
Joanne's final time - 15:32 95# deadlift
Theo's final time - 11:32 65# deadlift
Notes (to myself) about this workout:
This was a pretty short workout. I'm sure my back is going to pay the price because deadlifts just do that to me. Again, this is one of those WODs where I wish there wasn't a time factor going on because I really want and need to practice on my form. Jolie taught the class and I thought she did a great job because she really mixes it up by incorporating stretching and is a stickler for form, which I really need.
Nikko didn't think much of this workout. He likes workouts that are a little lengthier and harder. I told him that this is one of those workouts where form is important. Plus, it changes things up after having so many longer workouts in a row. The day before, he did the Blackjack workout with push-ups and sit-ups. He hated it. ha ha ha!
Monday, September 17, 2007
CrossFit One World W.O.T.D.
Warm-up
1000 meter row
THREE Rounds:
Samson Stretch
10 Deadlifts
10 Shoulder rolls
10 Push press
10 Thrusters
WOD: Kelly
Complete five rounds for time of:
Run 400m
30 box jumps 12" box
30 wall balls 8#
Joanne's final time - 41:47
And then...
Three Rounds:
25 Sit-ups
25 Back Extensions
100 Twisters
Notes (to myself) about this workout:
This was a tough workout! As Brad says, it's never as easy as it looks on the board. Not that I thought it would be easy. This was definitely tough. It took me longer than I anticipated to finish. I think I chose a good box height and wall ball weight. I usually do 10# wall ball, but with this many reps, I knew I had to scale it down. 8# was perfect. I don't think I need to go heavier on the box jumps. This is primarily because I'm afraid to fall with a higher box. Also, I'm not a big fan of plyos. Maybe if I were smaller I'd feel differently. For now, 12" is plenty to jump 150 times!
I was way too tired to do a proper "And then..." My legs hurt so much that I plopped off the GHD machine and did stuff on the floor. Even then, I only did two out of the three rounds, and didn't do twisters at all. I'm not that bummed because I usually skip the "And then..."
OWMA Quotable Quote
"This f---ing sucks!"
- Joanne
1000 meter row
THREE Rounds:
Samson Stretch
10 Deadlifts
10 Shoulder rolls
10 Push press
10 Thrusters
WOD: Kelly
Complete five rounds for time of:
Run 400m
30 box jumps 12" box
30 wall balls 8#
Joanne's final time - 41:47
And then...
Three Rounds:
25 Sit-ups
25 Back Extensions
100 Twisters
Notes (to myself) about this workout:
This was a tough workout! As Brad says, it's never as easy as it looks on the board. Not that I thought it would be easy. This was definitely tough. It took me longer than I anticipated to finish. I think I chose a good box height and wall ball weight. I usually do 10# wall ball, but with this many reps, I knew I had to scale it down. 8# was perfect. I don't think I need to go heavier on the box jumps. This is primarily because I'm afraid to fall with a higher box. Also, I'm not a big fan of plyos. Maybe if I were smaller I'd feel differently. For now, 12" is plenty to jump 150 times!
I was way too tired to do a proper "And then..." My legs hurt so much that I plopped off the GHD machine and did stuff on the floor. Even then, I only did two out of the three rounds, and didn't do twisters at all. I'm not that bummed because I usually skip the "And then..."
OWMA Quotable Quote
"This f---ing sucks!"
- Joanne
Thursday, September 13, 2007
CrossFit One World W.O.T.D.
Warm-up
FIVE rounds of:
Run 100 meters
5 sprawls
Samson stretch
30 second cobra
30 second bent over stretch
WOD: The Crossfit One World Circle of Death
Complete the following circuit TWICE for time. You may start at any exercise, but you must follow the prescribed order.
Row 500m
20 kettlebell swings 20#
20 band assisted pull-ups
20 push-ups (on knees)
20 knees to elbows (on back)
20 wall balls 10#
20 d-ball slams 12#
20 GHD back extensions
Joanne's final time - 26:37
Notes (to myself) about this workout:
This was a tough workout. I wasn't even going to go. However, I missed my spin class because 5:30am is just too freakin' early. It used to start at 5:45 am, but those 15 minutes really make a difference! Anway... Instead of being a lazy ass, I decided to get my ass up and get to the WOD. This is my fourth WOD this week. I realize that there was a time when I went as often as 4-5 times a week! The past year I've been nothing but a lazy ass. It's true. CrossFit is a great workout system because it covers so many bases. It's also great for cross-training if you're training in a particular sport. Nikko can attest to this.
Anyway... I've decided to try to commit to 3-4 CrossFit workouts a week. If I do anything, it's CrossFit with my yoga and dance. To me, that's a balanced routine.
Again, the workout was tough, but I think I can push certain areas like: kettle bells (I'll try 25# next time) and wall balls (I'll try 12" next time). At some point, I need to try full plank push-ups and as I said this week, get better at the pull-ups. Right now, I've got that CrossFit soreness. UGH!
OWMA Quotable Quote
"This CAN'T be good for you!"
- newbie Shawn complaining about the workout
FIVE rounds of:
Run 100 meters
5 sprawls
Samson stretch
30 second cobra
30 second bent over stretch
WOD: The Crossfit One World Circle of Death
Complete the following circuit TWICE for time. You may start at any exercise, but you must follow the prescribed order.
Row 500m
20 kettlebell swings 20#
20 band assisted pull-ups
20 push-ups (on knees)
20 knees to elbows (on back)
20 wall balls 10#
20 d-ball slams 12#
20 GHD back extensions
Joanne's final time - 26:37
Notes (to myself) about this workout:
This was a tough workout. I wasn't even going to go. However, I missed my spin class because 5:30am is just too freakin' early. It used to start at 5:45 am, but those 15 minutes really make a difference! Anway... Instead of being a lazy ass, I decided to get my ass up and get to the WOD. This is my fourth WOD this week. I realize that there was a time when I went as often as 4-5 times a week! The past year I've been nothing but a lazy ass. It's true. CrossFit is a great workout system because it covers so many bases. It's also great for cross-training if you're training in a particular sport. Nikko can attest to this.
Anyway... I've decided to try to commit to 3-4 CrossFit workouts a week. If I do anything, it's CrossFit with my yoga and dance. To me, that's a balanced routine.
Again, the workout was tough, but I think I can push certain areas like: kettle bells (I'll try 25# next time) and wall balls (I'll try 12" next time). At some point, I need to try full plank push-ups and as I said this week, get better at the pull-ups. Right now, I've got that CrossFit soreness. UGH!
OWMA Quotable Quote
"This CAN'T be good for you!"
- newbie Shawn complaining about the workout
Wednesday, September 12, 2007
CrossFit One World W.O.T.D.
Warm-up
1000 meter row
THREE rounds of:
Samson Stretch
10 Shoulder rolls
10 Shoulder presses
10 Push presses
10 Medicine ball deadlifts (6#)
10 Medicine ball sit-ups (6#)
10 Supermans
WOD
Complete five rounds for time of:
Run 200m
10 25# push press
40 mountain climbers
25 Abmat sit-ups
Joanne's final time - 20:27
Theo's final time - 13:38 (12# dumb bells)
Marc's final time - 15:41 (12# dumb bells)
Notes (to myself) about this workout:
This was one of those workouts where I wished I did no time clock because I wanted to push the weight and work on form. The site prescribed 25# dumb bells for women. I used the bar because (1) I don't like using dumb bells and (2) there weren't enough dumb bells to go around. It would have been better if I did a 45# or 50# bar. There were only 10 reps, so I think I really could have pushed it, adding a few minutes to my final time, which is not a big deal.
Ideally, I like to take at least 25 minutes to finish the WOD. If the WOD is easier, I like to take time to work on pushing weight and focusing on form. It's just hard to do that when everyone else is speeding through the workout. I just need to remember this for the future.
I took Nikko and Marc to the workout. I was glad to see Marc there because his first WOD devastated him. They both did great. This WOD gave Nikko a sense of what kind of weight he can push. I get the feeling that he likes the workouts more and more as he does them.
OWMA Quotable Quote
"The size of the ball doesn't matter."
- Freddy
1000 meter row
THREE rounds of:
Samson Stretch
10 Shoulder rolls
10 Shoulder presses
10 Push presses
10 Medicine ball deadlifts (6#)
10 Medicine ball sit-ups (6#)
10 Supermans
WOD
Complete five rounds for time of:
Run 200m
10 25# push press
40 mountain climbers
25 Abmat sit-ups
Joanne's final time - 20:27
Theo's final time - 13:38 (12# dumb bells)
Marc's final time - 15:41 (12# dumb bells)
Notes (to myself) about this workout:
This was one of those workouts where I wished I did no time clock because I wanted to push the weight and work on form. The site prescribed 25# dumb bells for women. I used the bar because (1) I don't like using dumb bells and (2) there weren't enough dumb bells to go around. It would have been better if I did a 45# or 50# bar. There were only 10 reps, so I think I really could have pushed it, adding a few minutes to my final time, which is not a big deal.
Ideally, I like to take at least 25 minutes to finish the WOD. If the WOD is easier, I like to take time to work on pushing weight and focusing on form. It's just hard to do that when everyone else is speeding through the workout. I just need to remember this for the future.
I took Nikko and Marc to the workout. I was glad to see Marc there because his first WOD devastated him. They both did great. This WOD gave Nikko a sense of what kind of weight he can push. I get the feeling that he likes the workouts more and more as he does them.
OWMA Quotable Quote
"The size of the ball doesn't matter."
- Freddy
Tuesday, September 11, 2007
CrossFit One World W.O.T.D.
Warm-up
Row 1000 meters
THREE Rounds of:
Samson Stretch
10 Shoulder rolls
10 Overhead squats
10 GHD sit-ups
10 GHD back extensions
10 Dips
WOD
Complete as many rounds as you can in 20 minutes of:
5 band assisted pull-ups
10 push-ups (on knees)
15 squats
Joanne's final count - 13 rounds + up to 6 push-ups
Nikko's final count - 16 rounds (as RX'd with full pull-ups and push-ups)
Margaret's final count - 10 rounds + up to 4 squats (modified with jumping pull-ups)
Notes (to myself) about this workout:
I'm proud of my performance today. I definitely need to work on those band assisted pull-ups. I'm having a hard time getting my chin over the bar. This just tells me that I need to develop my upper body strength. At some point I need to practice doing full plank push-ups. This will happen when I get back on a more consistent CrossFit groove. According to my site, I've done this workout at least twice before. Both times I did it with jumping pull-ups which go a little faster than the band assisted pull-ups. Today's performance is the most I've completed. Though I felt winded afterwards, during the workout I didn't take too many breaks, which is a good sign :)
Today I brought Nikko and Margaret to the workout. They both did great! It gave Nikko the chance to work on his pull-ups, which is what he's been wanting to do. Margaret really pulled through and I'm hoping this gets her out of the workout funk she says she's been in.
OWMA Quotable Quote
"F--k you, Joanne!"
- Margaret realizes who she should really be mad at!
Row 1000 meters
THREE Rounds of:
Samson Stretch
10 Shoulder rolls
10 Overhead squats
10 GHD sit-ups
10 GHD back extensions
10 Dips
WOD
Complete as many rounds as you can in 20 minutes of:
5 band assisted pull-ups
10 push-ups (on knees)
15 squats
Joanne's final count - 13 rounds + up to 6 push-ups
Nikko's final count - 16 rounds (as RX'd with full pull-ups and push-ups)
Margaret's final count - 10 rounds + up to 4 squats (modified with jumping pull-ups)
Notes (to myself) about this workout:
I'm proud of my performance today. I definitely need to work on those band assisted pull-ups. I'm having a hard time getting my chin over the bar. This just tells me that I need to develop my upper body strength. At some point I need to practice doing full plank push-ups. This will happen when I get back on a more consistent CrossFit groove. According to my site, I've done this workout at least twice before. Both times I did it with jumping pull-ups which go a little faster than the band assisted pull-ups. Today's performance is the most I've completed. Though I felt winded afterwards, during the workout I didn't take too many breaks, which is a good sign :)
Today I brought Nikko and Margaret to the workout. They both did great! It gave Nikko the chance to work on his pull-ups, which is what he's been wanting to do. Margaret really pulled through and I'm hoping this gets her out of the workout funk she says she's been in.
OWMA Quotable Quote
"F--k you, Joanne!"
- Margaret realizes who she should really be mad at!
Monday, September 10, 2007
CrossFit One World W.O.T.D.
Warm-up
Row 1000 meters
THREE rounds of:
Samson Stretch
10 Shoulder press
10 Shoulder rolls
10 Overhead Squats
10 Sit-ups
!0 Back Extensions
10 Push-ups
WOD: "Nancy"
Complete five rounds for time of:
Run 400m
15 overhead squats 35#
Joanne's final time - No time recorded.
Notes (to myself) about this workout:
As with all CrossFit workouts, this one was difficult. I thought that the 35# weight was good enough for me. This workout taught me the importance of form. Jolie warned that my shoulders may be sore the next day because I kept leaning forward. In fact, during the second round, I unexpectedly dropped the weight because of bad form. I didn't want to decrease the weight because I knew it was heavy enough. For next time, I know that I need to be better at keeping my back arched and sticking my butt out more. This will help me avoid leaning forward. Also, I need to keep my arms wide and try to grip with my four fingers over the thumb for better stability. Keeping a relaxed grip is also important because my fingers were a little numb from by death grip!
For this workout, I had the pleasure of bringing Margaret with me. She did great, finishing an entire round ahead of me. She modified by using a 4# ball and squatting on a red box. No time was recorded for Margaret. Congrats to Margaret for surviving the workout and for saying her infamous words to Freddy :) Yea!
OWMA Quotable Quote
"F--k you Freddy!"
- Margaret claims that one of the reasons why she wanted to check out CrossFit at One World is to have the right to say "F--k you Freddy!" I'm glad her dream came true yesterday. Freddy's response? "Damn! You are Joanne's friend!"
Row 1000 meters
THREE rounds of:
Samson Stretch
10 Shoulder press
10 Shoulder rolls
10 Overhead Squats
10 Sit-ups
!0 Back Extensions
10 Push-ups
WOD: "Nancy"
Complete five rounds for time of:
Run 400m
15 overhead squats 35#
Joanne's final time - No time recorded.
Notes (to myself) about this workout:
As with all CrossFit workouts, this one was difficult. I thought that the 35# weight was good enough for me. This workout taught me the importance of form. Jolie warned that my shoulders may be sore the next day because I kept leaning forward. In fact, during the second round, I unexpectedly dropped the weight because of bad form. I didn't want to decrease the weight because I knew it was heavy enough. For next time, I know that I need to be better at keeping my back arched and sticking my butt out more. This will help me avoid leaning forward. Also, I need to keep my arms wide and try to grip with my four fingers over the thumb for better stability. Keeping a relaxed grip is also important because my fingers were a little numb from by death grip!
For this workout, I had the pleasure of bringing Margaret with me. She did great, finishing an entire round ahead of me. She modified by using a 4# ball and squatting on a red box. No time was recorded for Margaret. Congrats to Margaret for surviving the workout and for saying her infamous words to Freddy :) Yea!
OWMA Quotable Quote
"F--k you Freddy!"
- Margaret claims that one of the reasons why she wanted to check out CrossFit at One World is to have the right to say "F--k you Freddy!" I'm glad her dream came true yesterday. Freddy's response? "Damn! You are Joanne's friend!"
Sunday, September 09, 2007
The Five Absolute Worst Foods You Can Eat
I received this in an email from my chiropractor. This is good advice. Also, just to remind you all, I am ONE WEEK away from accomplishing my 30 day challenge of NO FRIED FOOD! Woo hoo! Though the information below should be a warning to me about pigging out on the fried food, I'm going to have to announce that on September 17th, and possibly the 18th, I'm going to have to go on a fried food binge. I can't even begin to tell you how hard 30 days without fried food has been. (It's actually been longer because remember the two weeks before I failed and had to start over? UGH!) Anyway... cheers to health and less fried food in our systems!
The Five Absolute Worst Foods You Can Eat
There are no "bad" foods, right? Only food you should eat in moderation? Well, not really. The following foods are so bad for your body that I really can’t see any reason to eat them. Not only do they have zero nutritional value, but they also give your body a healthy dose of toxins, which should make the idea of eating them really hard to swallow.
Doughnuts
Doughnuts are fried, full of sugar and white flour and most all varieties contain trans fat. Store-bought doughnuts are made up of about 35 percent to 40 percent trans fat.
An average doughnut will give you about 200 to 300 calories, mostly from sugar, and few other nutrients.
It’s too bad that Americans view doughnuts as a breakfast food as, nutritionally speaking, eating a doughnut is one of the worst ways to start off your day. It will throw off your blood sugar and won't stay with you so you'll be hungry again soon. You are better off eating no breakfast at all.
Soda
One can of soda has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial food colors and sulphites. I can't think of any good reason to ever have it. The diet varieties are also problematic as they are filled with harmful artificial sweeteners like aspartame.
Studies have linked soda to osteoporosis, obesity, tooth decay and heart disease, yet the average American drinks an estimated 56 gallons of soft drinks each year. Plus, drinking all that sugar will likely suppress your appetite for healthy foods, which pave the way for nutrient deficiencies.
Soft drink consumption among children has almost doubled in the United States over the last decade, which is not surprising considering that most school hallways are lined with soda-filled vending machines.
Schools often make marketing deals with leading soft drink companies such as Coca-Cola from which they receive commissions--based on a percentage of sales at each school--and sometimes a lump-sum payment, in exchange for their students’ health. School vending machines can increase the consumption of sweetened beverages by up to 50 or more cans of soda per student per year.
If you routinely drink soda--regular or diet--eliminating it from your diet is one of the simplest and most profound health improvements you can make.
French Fries (and Nearly All Commercially Fried Foods)
Potatoes are bad enough when consumed in their raw state, as their simple sugars are rapidly converted to glucose that raises insulin levels and can devastate your health. But when they are cooked in trans fat at high temperatures, all sorts of interesting and very unpleasant things occur.
Anything that is fried, even vegetables, has the issue of trans fat and the potent cancer-causing substance acrylamide.
Foods that are fried in vegetable oils like canola, soybean, safflower, corn, and other seed and nut oils are particularly problematic. These polyunsaturated fats easily become rancid when exposed to oxygen and produce large amounts of damaging free radicals in the body. They are also very susceptible to heat-induced damage from cooking. What is not commonly known is that these oils can actually cause aging, clotting, inflammation, cancer and weight gain. You can read the article "Secrets of the Edible Oil Industry" for more information.
It is theoretically possible to create a more "healthy" French fry if you cook it in a healthy fat like virgin coconut oil. Due to its high saturated fat content, coconut oil is extremely stable and is not damaged by the high temperatures of cooking. This is why coconut oil should be the only oil you use to cook with.
I am fond of telling patients that one French fry is worse for your health than one cigarette, so you may want to consider this before you order your next ‘Biggie’ order.
Chips
Most commercial chips, and this includes corn chips, potato chips, tortilla chips, you name it, are high in trans fat. Fortunately, some companies have caught on to the recent media blitz about the dangers of trans fat and have started to produce chips without trans fat.
However, the high temperatures used to cook them will potentially cause the formation of carcinogenic substances like acrylamide, and this risk remains even if the trans fat is removed.
Fried Non-Fish Seafood
This category represents the culmination of non-healthy aspects of food. Fried shrimp, clams, oysters, lobsters, and so on have all the issues of trans fat and acrylamide mentioned above, plus an added risk of mercury.
Seafood is loaded with toxic mercury and shellfish like shrimp and lobsters can be contaminated with parasites and resistant viruses that may not even be killed with high heat. These creatures, considered scavenger animals, consume foods that may be harmful for you.
Eating these foods gives you a quadruple dose of toxins--trans fat, acrylamide, mercury and possibly parasites or viruses--with every bite.
If you have a taste for seafood, there’s an easy solution. It’s best to avoid your local fish fry and try the only fish I now eat--the delicious wild red Alaskan salmon that was proven through independent lab testing to be free of harmful levels of mercury and other contaminants.
The Five Absolute Worst Foods You Can Eat
There are no "bad" foods, right? Only food you should eat in moderation? Well, not really. The following foods are so bad for your body that I really can’t see any reason to eat them. Not only do they have zero nutritional value, but they also give your body a healthy dose of toxins, which should make the idea of eating them really hard to swallow.
DoughnutsDoughnuts are fried, full of sugar and white flour and most all varieties contain trans fat. Store-bought doughnuts are made up of about 35 percent to 40 percent trans fat.
An average doughnut will give you about 200 to 300 calories, mostly from sugar, and few other nutrients.
It’s too bad that Americans view doughnuts as a breakfast food as, nutritionally speaking, eating a doughnut is one of the worst ways to start off your day. It will throw off your blood sugar and won't stay with you so you'll be hungry again soon. You are better off eating no breakfast at all.
Soda
One can of soda has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial food colors and sulphites. I can't think of any good reason to ever have it. The diet varieties are also problematic as they are filled with harmful artificial sweeteners like aspartame.
Studies have linked soda to osteoporosis, obesity, tooth decay and heart disease, yet the average American drinks an estimated 56 gallons of soft drinks each year. Plus, drinking all that sugar will likely suppress your appetite for healthy foods, which pave the way for nutrient deficiencies.
Soft drink consumption among children has almost doubled in the United States over the last decade, which is not surprising considering that most school hallways are lined with soda-filled vending machines.
Schools often make marketing deals with leading soft drink companies such as Coca-Cola from which they receive commissions--based on a percentage of sales at each school--and sometimes a lump-sum payment, in exchange for their students’ health. School vending machines can increase the consumption of sweetened beverages by up to 50 or more cans of soda per student per year.
If you routinely drink soda--regular or diet--eliminating it from your diet is one of the simplest and most profound health improvements you can make.
French Fries (and Nearly All Commercially Fried Foods)Potatoes are bad enough when consumed in their raw state, as their simple sugars are rapidly converted to glucose that raises insulin levels and can devastate your health. But when they are cooked in trans fat at high temperatures, all sorts of interesting and very unpleasant things occur.
Anything that is fried, even vegetables, has the issue of trans fat and the potent cancer-causing substance acrylamide.
Foods that are fried in vegetable oils like canola, soybean, safflower, corn, and other seed and nut oils are particularly problematic. These polyunsaturated fats easily become rancid when exposed to oxygen and produce large amounts of damaging free radicals in the body. They are also very susceptible to heat-induced damage from cooking. What is not commonly known is that these oils can actually cause aging, clotting, inflammation, cancer and weight gain. You can read the article "Secrets of the Edible Oil Industry" for more information.
It is theoretically possible to create a more "healthy" French fry if you cook it in a healthy fat like virgin coconut oil. Due to its high saturated fat content, coconut oil is extremely stable and is not damaged by the high temperatures of cooking. This is why coconut oil should be the only oil you use to cook with.
I am fond of telling patients that one French fry is worse for your health than one cigarette, so you may want to consider this before you order your next ‘Biggie’ order.
Chips
Most commercial chips, and this includes corn chips, potato chips, tortilla chips, you name it, are high in trans fat. Fortunately, some companies have caught on to the recent media blitz about the dangers of trans fat and have started to produce chips without trans fat.
However, the high temperatures used to cook them will potentially cause the formation of carcinogenic substances like acrylamide, and this risk remains even if the trans fat is removed.
Fried Non-Fish Seafood
This category represents the culmination of non-healthy aspects of food. Fried shrimp, clams, oysters, lobsters, and so on have all the issues of trans fat and acrylamide mentioned above, plus an added risk of mercury.
Seafood is loaded with toxic mercury and shellfish like shrimp and lobsters can be contaminated with parasites and resistant viruses that may not even be killed with high heat. These creatures, considered scavenger animals, consume foods that may be harmful for you.
Eating these foods gives you a quadruple dose of toxins--trans fat, acrylamide, mercury and possibly parasites or viruses--with every bite.
If you have a taste for seafood, there’s an easy solution. It’s best to avoid your local fish fry and try the only fish I now eat--the delicious wild red Alaskan salmon that was proven through independent lab testing to be free of harmful levels of mercury and other contaminants.
blasphemy.
On Friday after my yoga-belly dance routine, I stayed after to chat with some of the gals there. One of the gals (she's one of the best dancers in the room; though green with envy, I can give props when deserved) mentioned that she was going to do the Nike Women's Marathon in SF. I was hoping to sign up for the half this year, but I didn't because I stupidly thought I was going to be in the Philippines. (Yeah. Long story. If you're that curious, write me and I'll tell you the uninteresting details!) Anyway... I asked the gal how her training was going, and she said that she's been training since May. I asked her what her mileage was so far and she said that she hasn't run more than 5 miles.
5 miles?! Does she not realize that a MARATHON is 26.2 MILES?! It's over a month away and she hasn't run over 5 MILES at a time so far?! Is she f---in' CRAZY?!
This conversation sparked the rant that is about to come up. To her credit, I don't know what the gal's situation or circumstance is. Therefore, I will preface this rant by mentioning that what I say may not be fair. Oh well...
I'm irritated by her training because she seemed to be so dismissive of what a marathon is. For your information, it's 26.2 miles of blissful hell. Ya feel me folks?! Also, the glory of training for a marathon - your first one at that - is the training process, not the marathon itself. In fact, the actual race is like the cherry on a sundae. You've already gone through the good stuff. All that's left is that one last cherry. So I feel sorry for the gal. But more so, her approach simply irritates me. A marathon is a bonafide sport. To me, when you commit to a race, you have to respect it. You have to honor the sport, commit to the training, and simply do it. Even Lance Armstrong trained for his marathon. And this gal thinks she doesn't have to? Where the hell do people come off?!
To me, it's not a matter of winning, it's a matter of honoring and respecting the sport, that's all. So her leisurely 5 mile runs and her leaning on the hope that (1) the organizers will let her do the half marathon instead of the full marathon (2) that she's in shape, so a marathon isn't that big a deal, truly bothers me. It insults me as a former marathoner and fathlete. Plus, she thinks she can go down to a half marathon with her 5 mile training. Hello! It's still a f---in' sport! There's still a huge distance between 5 miles and 13.1 miles! In our conversation, she seemed to be under the impression that the pace you start with is going to be the same pace you have throughout the race. Hello?! At some point, your body loses its energy and stamina, so your starting pace is usually slower than your end pace (the exceptions are the elite athletes). Some folks just don't get it. Such blasphemy and disrespect. UGH!
This is obviously a lost cause and a waste of my energy. However, it's hitting me that the reason why this conversation really bothered me is that (much to the dismay of "true" athletes) I consider myself an athlete. To me, being an athlete is a state of mind and body. I workout on a regular basis. Though I don't specialize in any particular sport, I respect the sports that I do engage in - be it CrossFit, spinning, yoga, dance, running, martial arts... I respect those sports and the role I play in those sports. Exercise is a part of my everyday lifestyle. That my body is still soft has nothing to do with me being an athlete. At the end of the day, I consider myself an athlete. This is why this gal irks me. Anyway... end rant. Here's a treat for you.
Blast from the Past: Can you believe it's been two years since the marathon?! This is me with coach Rex during our trial marathon in San Francisco.
5 miles?! Does she not realize that a MARATHON is 26.2 MILES?! It's over a month away and she hasn't run over 5 MILES at a time so far?! Is she f---in' CRAZY?!
This conversation sparked the rant that is about to come up. To her credit, I don't know what the gal's situation or circumstance is. Therefore, I will preface this rant by mentioning that what I say may not be fair. Oh well...
I'm irritated by her training because she seemed to be so dismissive of what a marathon is. For your information, it's 26.2 miles of blissful hell. Ya feel me folks?! Also, the glory of training for a marathon - your first one at that - is the training process, not the marathon itself. In fact, the actual race is like the cherry on a sundae. You've already gone through the good stuff. All that's left is that one last cherry. So I feel sorry for the gal. But more so, her approach simply irritates me. A marathon is a bonafide sport. To me, when you commit to a race, you have to respect it. You have to honor the sport, commit to the training, and simply do it. Even Lance Armstrong trained for his marathon. And this gal thinks she doesn't have to? Where the hell do people come off?!
To me, it's not a matter of winning, it's a matter of honoring and respecting the sport, that's all. So her leisurely 5 mile runs and her leaning on the hope that (1) the organizers will let her do the half marathon instead of the full marathon (2) that she's in shape, so a marathon isn't that big a deal, truly bothers me. It insults me as a former marathoner and fathlete. Plus, she thinks she can go down to a half marathon with her 5 mile training. Hello! It's still a f---in' sport! There's still a huge distance between 5 miles and 13.1 miles! In our conversation, she seemed to be under the impression that the pace you start with is going to be the same pace you have throughout the race. Hello?! At some point, your body loses its energy and stamina, so your starting pace is usually slower than your end pace (the exceptions are the elite athletes). Some folks just don't get it. Such blasphemy and disrespect. UGH!
This is obviously a lost cause and a waste of my energy. However, it's hitting me that the reason why this conversation really bothered me is that (much to the dismay of "true" athletes) I consider myself an athlete. To me, being an athlete is a state of mind and body. I workout on a regular basis. Though I don't specialize in any particular sport, I respect the sports that I do engage in - be it CrossFit, spinning, yoga, dance, running, martial arts... I respect those sports and the role I play in those sports. Exercise is a part of my everyday lifestyle. That my body is still soft has nothing to do with me being an athlete. At the end of the day, I consider myself an athlete. This is why this gal irks me. Anyway... end rant. Here's a treat for you.
Blast from the Past: Can you believe it's been two years since the marathon?! This is me with coach Rex during our trial marathon in San Francisco.
Saturday, September 08, 2007
jiggle.
So yesterday I was choppin' it up with some folks after yoga and belly dance. Among the list of riveting topics was running because one of the gals was going to do the Nike Women's Marathon in October.
One of the things we talked about was how running made us gain, instead of lose weight. When I did the marathon, I gained 10 pounds. Although people told me that I looked like I lost weight, the reality was I actually gained weight. I jokingly told the gals and my yoga teacher that, "Underneath all this fat is some lean mean muscle. The fat is just there so you all can feel normal."
We had a good laugh about my silly joke. But my yoga teacher chimed in and said, "It's true. I believe that about you, Joanne." Huh? She continued, "Yes, when I see you dance, I'm always expecting to see more jiggling from you. But I don't see as much flesh moving. It tells me that you have a really solid build underneath."
Yeah. I know this is a really odd thing to share. But my yoga/belly dance teacher's comments were striking to me in a few ways. (1) She paid more attention to my body than I thought she did. (2) She understood and saw my body in ways that even I don't see it. This is what I appreciate about her.
So yes. Though I bitch and moan about my fleshy body all the time. I'm glad to know that someone thinks that I'm not nearly as fleshy as I think I am. Make sense? Hmph.
One of the things we talked about was how running made us gain, instead of lose weight. When I did the marathon, I gained 10 pounds. Although people told me that I looked like I lost weight, the reality was I actually gained weight. I jokingly told the gals and my yoga teacher that, "Underneath all this fat is some lean mean muscle. The fat is just there so you all can feel normal."
We had a good laugh about my silly joke. But my yoga teacher chimed in and said, "It's true. I believe that about you, Joanne." Huh? She continued, "Yes, when I see you dance, I'm always expecting to see more jiggling from you. But I don't see as much flesh moving. It tells me that you have a really solid build underneath."
Yeah. I know this is a really odd thing to share. But my yoga/belly dance teacher's comments were striking to me in a few ways. (1) She paid more attention to my body than I thought she did. (2) She understood and saw my body in ways that even I don't see it. This is what I appreciate about her.
So yes. Though I bitch and moan about my fleshy body all the time. I'm glad to know that someone thinks that I'm not nearly as fleshy as I think I am. Make sense? Hmph.
Wednesday, September 05, 2007
CrossFit One World W.O.T.D.
Warm-up
5 Rounds of:
Run 100 meters
5 burpees
Samson Stretch
30 second bar hang
30 second bent over hang
WOD: Row, Row, Row from hell...
Row 500m for total calories burned five times. Rest no more than three minutes between attempts. Post total calories burned for all five rows to comments.
Theo's Final Count - 31/32/32/32/32 Total - 159
Joanne's Final Count - 26/26/26/27/28 Total - 133
Notes (to myself) about this workout:
I had a lot of fun working out with my nephew, and wish he could train more with me. I forget how great it is to have a training partner, since I do all my workouts alone. We both agree that working out is about doing, and not about winning or beating everyone. It's great to hear that from someone who is so competitive. I brought him and Marc to last week's workout, where they had to do walking knee lunges for 400 meters. They asked me why I didn't workout with them and I said, "Because I need you two to still respect me!" Much to my surprise, Theo was happy that I worked out with him today. Good times.
It had been a while since I worked out in the afternoon and I forget how popular CrossFit has become. Also, the folks are still great! By the way... though I haven't been doing full-on burpees with the push-ups, I've been doing sprawls, which is a big thing for me because I hate those things - or anything related to burpees. Yea for me!
Finally, Freddy posted the top three male and female performers of the day. Though it didn't last long, there was a 30 minute period where I made the top 3. It was the most glorious 30 minutes of my CrossFit life. ha ha ha!
OWMA Quotable Quote
"Konichiwa Motherf---ers!"
- Joanne screaming for joy when she reached 28 calories
5 Rounds of:
Run 100 meters
5 burpees
Samson Stretch
30 second bar hang
30 second bent over hang
WOD: Row, Row, Row from hell...
Row 500m for total calories burned five times. Rest no more than three minutes between attempts. Post total calories burned for all five rows to comments.
Theo's Final Count - 31/32/32/32/32 Total - 159
Joanne's Final Count - 26/26/26/27/28 Total - 133
Notes (to myself) about this workout:
I had a lot of fun working out with my nephew, and wish he could train more with me. I forget how great it is to have a training partner, since I do all my workouts alone. We both agree that working out is about doing, and not about winning or beating everyone. It's great to hear that from someone who is so competitive. I brought him and Marc to last week's workout, where they had to do walking knee lunges for 400 meters. They asked me why I didn't workout with them and I said, "Because I need you two to still respect me!" Much to my surprise, Theo was happy that I worked out with him today. Good times.
It had been a while since I worked out in the afternoon and I forget how popular CrossFit has become. Also, the folks are still great! By the way... though I haven't been doing full-on burpees with the push-ups, I've been doing sprawls, which is a big thing for me because I hate those things - or anything related to burpees. Yea for me!
Finally, Freddy posted the top three male and female performers of the day. Though it didn't last long, there was a 30 minute period where I made the top 3. It was the most glorious 30 minutes of my CrossFit life. ha ha ha!
OWMA Quotable Quote
"Konichiwa Motherf---ers!"
- Joanne screaming for joy when she reached 28 calories
Tuesday, September 04, 2007
CrossFit One World W.O.T.D.
Warm-up
Apologies. Forgot to record.
WOD
Complete 5 rounds for time of:
Run 400m
20 d-ball slams (12# for the first 4 rounds, 8# for the last round - someone put my 12# ball away and I didn't have the time to reclaim it.)
20 knees to elbows (on the floor)
Joanne's final time - 29:46
Apologies. Forgot to record.
WOD
Complete 5 rounds for time of:
Run 400m
20 d-ball slams (12# for the first 4 rounds, 8# for the last round - someone put my 12# ball away and I didn't have the time to reclaim it.)
20 knees to elbows (on the floor)
Joanne's final time - 29:46
Monday, August 27, 2007
CrossFit One World W.O.T.D.
Warm-up
Row 1000 meters
With a wooden dowel, THREE sets of:
Samson stretch
10 Shoulder rolls
5 Squats with shoulder raises
10 Shoulder presses
5 Front squats
10 Push presses
5 Overhead squats
10 Push jerks
WOD: Something a little different....
Complete five rounds for time of:
1 thruster 45#- rest 10 seconds
2 thrusters 45#- rest 10 seconds
3 thrusters 35#- rest 10 seconds
4 thrusters 35#- rest 10 seconds
5 thrusters 35#- rest 10 seconds
Row 200m
Joanne's Final Time - 18:42
Notes (to myself) about this workout: First off, a big thanks to Nick for carrying me through this workout - especially the last two rounds! It helps when someone is cheering you on as you moan and groan to the finish. I went for a 50 minute run before class and noticed that my blister from last week was acting up again. Unfortunately, it hasn't fully recovered. I think I might be taping it wrong or something. So when I realized that there was running in the original workout, I swapped the running for rowing. This made the WOD much harder because the run at least gives the upper body a break. The rowing isn't as forgiving. That's why I had to drop the weight after the second round. My upper body couldn't take the full 45#. UGH. Oh well, I still think I did okay. Plus, I think my form was better today.
OWMA Quotable Quote
"This would be a lot easier if I wasn't rowing!"
- Joanne
Row 1000 meters
With a wooden dowel, THREE sets of:
Samson stretch
10 Shoulder rolls
5 Squats with shoulder raises
10 Shoulder presses
5 Front squats
10 Push presses
5 Overhead squats
10 Push jerks
WOD: Something a little different....
Complete five rounds for time of:
1 thruster 45#- rest 10 seconds
2 thrusters 45#- rest 10 seconds
3 thrusters 35#- rest 10 seconds
4 thrusters 35#- rest 10 seconds
5 thrusters 35#- rest 10 seconds
Row 200m
Joanne's Final Time - 18:42
Notes (to myself) about this workout: First off, a big thanks to Nick for carrying me through this workout - especially the last two rounds! It helps when someone is cheering you on as you moan and groan to the finish. I went for a 50 minute run before class and noticed that my blister from last week was acting up again. Unfortunately, it hasn't fully recovered. I think I might be taping it wrong or something. So when I realized that there was running in the original workout, I swapped the running for rowing. This made the WOD much harder because the run at least gives the upper body a break. The rowing isn't as forgiving. That's why I had to drop the weight after the second round. My upper body couldn't take the full 45#. UGH. Oh well, I still think I did okay. Plus, I think my form was better today.
OWMA Quotable Quote
"This would be a lot easier if I wasn't rowing!"
- Joanne
Sunday, August 26, 2007
a bonafide running goal
Today I got to spend some time with my dear friend Jaz. We've known each other for years! Jaz is one of my dear friends from college who I wish I got to see more often. She's moving to Maui in a few weeks, so this was basically the last time I'll get to see her until I actually fly my ass out to Maui (not something I would mind, but I need to figure out how to afford this sucker!).
Anyway... we made a pact today. In 2008, Jaz and I will be running the Maui Half Marathon. Yea! This is my first bonafide running goal, which I plan on keeping. That makes the half marathon over a year away. In fact, I'm planning on doing the Maui Half followed by the Nike Women's Half (if I get to sign up for it) in San Francisco and the Rock-n-Roll Half in San Jose (should I feel up to it).
These are my goals for next year. I figure if I write them down, someone will hold me to it!
Anyway... we made a pact today. In 2008, Jaz and I will be running the Maui Half Marathon. Yea! This is my first bonafide running goal, which I plan on keeping. That makes the half marathon over a year away. In fact, I'm planning on doing the Maui Half followed by the Nike Women's Half (if I get to sign up for it) in San Francisco and the Rock-n-Roll Half in San Jose (should I feel up to it).
These are my goals for next year. I figure if I write them down, someone will hold me to it!
Thursday, August 23, 2007
CrossFit One World W.O.T.D.
Warm-up
Run 800 meters
Practice lifts with the wooden dowel:
Deadlift
Bench press
Hang Power Clean
WOD
For time, five rounds of:
10 deadlifts 65#
10 bench press 65#
10 hang power cleans 45#
50 jump rope turns
Joanne's final time - 17:31
Notes (to myself) about this workout:
This is a slightly different version of the posted WOD. I'm not big on lifting extra heavy weights and the posted WOD suggested lifting your body weight. (Ahem. Lifting your body weight means sharing what your body weight actually is. Um. Not for me.) On days like this, I try to honor the exercises, but will modify. I did double the reps, but lighter weights. I also added the jump rope turns because I hate doing jump rope, but need the practice.
The next time I do this WOD, I have to bump up the weights on the deadlift. I think I need to go up to 95# or even 105#. I also need to bump up the bench press weights to 70# or 75#. The hang power clean weight was fine.
Run 800 meters
Practice lifts with the wooden dowel:
Deadlift
Bench press
Hang Power Clean
WOD
For time, five rounds of:
10 deadlifts 65#
10 bench press 65#
10 hang power cleans 45#
50 jump rope turns
Joanne's final time - 17:31
Notes (to myself) about this workout:
This is a slightly different version of the posted WOD. I'm not big on lifting extra heavy weights and the posted WOD suggested lifting your body weight. (Ahem. Lifting your body weight means sharing what your body weight actually is. Um. Not for me.) On days like this, I try to honor the exercises, but will modify. I did double the reps, but lighter weights. I also added the jump rope turns because I hate doing jump rope, but need the practice.
The next time I do this WOD, I have to bump up the weights on the deadlift. I think I need to go up to 95# or even 105#. I also need to bump up the bench press weights to 70# or 75#. The hang power clean weight was fine.
Wednesday, August 22, 2007
i want to run again.
I've decided that I want to run again. I like running. I don't love it, but I like it a lot. I want it back. I haven't run since the marathon (which was two years ago next month!) because of my blister problems. I wanted to start up again this week. Yesterday, I made sure I did a little bit of running (under 2 miles in intervals) for my CrossFit WOD. Even with body glide, I ended up blistering in my arches. This is with running for less than 2 miles!
I wanted to run today, so I used some moleskin. After 10 minutes on a machine and a little yoga (I intended to run after yoga), the moleskin fell off. I was feeling really frustrated. Even in yoga I was frustrated - all because some freakin' moleskin fell off! A friend recommended this book. She's an ultra marathoner (yeah, she does 50 and 100 mile runs) and said that it's a great source if I'm having foot problems.
I just orderd my copy and am paitently waiting for small blisters to heal. But I've decided that I want to run again. I'm going to run again. End story.
I wanted to run today, so I used some moleskin. After 10 minutes on a machine and a little yoga (I intended to run after yoga), the moleskin fell off. I was feeling really frustrated. Even in yoga I was frustrated - all because some freakin' moleskin fell off! A friend recommended this book. She's an ultra marathoner (yeah, she does 50 and 100 mile runs) and said that it's a great source if I'm having foot problems.
I just orderd my copy and am paitently waiting for small blisters to heal. But I've decided that I want to run again. I'm going to run again. End story.
Tuesday, August 21, 2007
huh?!
| You Are Destined to Struggle With Your Weight |
 Like most people, you find it a little difficult to stay at at weight you're comfortable with. If you change a few habits and make food less important, you may find the struggle hardly exists anymore. |
CrossFit One World W.O.T.D.
Warm-up
Run 800 meters
Stretch
Technique: Sumo deadlift hi pull-up
1) Hold stance.
2) Deadlift.
3) Deadlift shrug.
4) Sumo deadlift hi pull-up
Technique: Push jerk
1) Racked stance.
2) Shoulder press.
3) Push press.
4) Jumps (no dowel).
5) Jump arms at shoulder.
6) Jump arms overhead.
7) Push jerk.
WOD
For time, four rounds of:
Run 400 meters
10 Sumo deadlift hi pull-up 35#
10 Push press 35#
10 Push jerk 35#
Joanne's Final Time - 27:52
(Note: I did a slightly different WOD because I don't like the weight-based WODs. I did a modified version of a WOD from last week and incorporated today's lifts. Tough WOD nontheless.)
Run 800 meters
Stretch
Technique: Sumo deadlift hi pull-up
1) Hold stance.
2) Deadlift.
3) Deadlift shrug.
4) Sumo deadlift hi pull-up
Technique: Push jerk
1) Racked stance.
2) Shoulder press.
3) Push press.
4) Jumps (no dowel).
5) Jump arms at shoulder.
6) Jump arms overhead.
7) Push jerk.
WOD
For time, four rounds of:
Run 400 meters
10 Sumo deadlift hi pull-up 35#
10 Push press 35#
10 Push jerk 35#
Joanne's Final Time - 27:52
(Note: I did a slightly different WOD because I don't like the weight-based WODs. I did a modified version of a WOD from last week and incorporated today's lifts. Tough WOD nontheless.)
re-start
So I went 12 whole days without fried food. For me that's a HUGE thing. I broke my challenge because the night before Caroline's wedding. We were up doing last minute touches for the wedding and to help me not fall asleep, I helped myself to some chips. It wasn't a bad thing and I didn't feel guilty or anything. I did, however, take a challenge break that lasted almost a week. So my NO FRIED FOOD clause re-started on August 16th. It's a lot better this time around.
This challenge is letting me know that though I love fried food, there are a lot of other healthier options out there. At the same time, there are a lot of options that are just as bad as friend food. I find myself trying to make better food choices. Also, it's not fried food that I love so much. It's the texture of the crunch. Knowing this is making the NO FRIED FOOD clause a lot more manageable. I've decided that when this challenge is over, I would limit myself to having friend food just once a week. It's a good healthy habit to have, and still allows me to indulge in somethings I love, like tempura.
In terms of working out, this month has been a slow start. I'm averaging about 4 hours a week, which is mostly yoga and dance. For me to get healthy, I need to do things such as running, CrossFit and spinning - the real hard sweat kind of workouts. This week is treating me much better. Let's hope I can keep it up. I've been slacking on my health way too long.
I'm also trying to eat in and cook more. Challenging, but I'm slowly trying to develop better habits.
This is what the road to good health is. Starting and re-starting. It's tough. It sucks. I hate it. But I'll do it.
This challenge is letting me know that though I love fried food, there are a lot of other healthier options out there. At the same time, there are a lot of options that are just as bad as friend food. I find myself trying to make better food choices. Also, it's not fried food that I love so much. It's the texture of the crunch. Knowing this is making the NO FRIED FOOD clause a lot more manageable. I've decided that when this challenge is over, I would limit myself to having friend food just once a week. It's a good healthy habit to have, and still allows me to indulge in somethings I love, like tempura.
In terms of working out, this month has been a slow start. I'm averaging about 4 hours a week, which is mostly yoga and dance. For me to get healthy, I need to do things such as running, CrossFit and spinning - the real hard sweat kind of workouts. This week is treating me much better. Let's hope I can keep it up. I've been slacking on my health way too long.
I'm also trying to eat in and cook more. Challenging, but I'm slowly trying to develop better habits.
This is what the road to good health is. Starting and re-starting. It's tough. It sucks. I hate it. But I'll do it.
Monday, August 20, 2007
CrossFit One World W.O.T.D.
Warm-up
50 calorie row
THREE rounds of 10 reps each:
Samson stretch
Shoulder rolls
Overhead squats
Sit-ups
Back Extensions
Push-ups
Dips
WOD
For time 30/20/10 reps of:
Tuck jumps
Sprawls
Dips
Band assisted pull-ups
Joanne's final time - 16:58
And then...
Two rounds with a 5# weight of:
20 GHD sit-ups
20 GHD back extensions
50 calorie row
THREE rounds of 10 reps each:
Samson stretch
Shoulder rolls
Overhead squats
Sit-ups
Back Extensions
Push-ups
Dips
WOD
For time 30/20/10 reps of:
Tuck jumps
Sprawls
Dips
Band assisted pull-ups
Joanne's final time - 16:58
And then...
Two rounds with a 5# weight of:
20 GHD sit-ups
20 GHD back extensions
Thursday, August 02, 2007
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD
Complete the following for time:
100 squats
15 jumping pull-ups
15 dips
75 squats
30 jumping pull-ups
30 dips
50 squats
45 jumping pull-ups
45 dips
25 squats
60 jumping pull-ups
60 dips
Joanne's Final time - N/A
N/A
WOD
Complete the following for time:
100 squats
15 jumping pull-ups
15 dips
75 squats
30 jumping pull-ups
30 dips
50 squats
45 jumping pull-ups
45 dips
25 squats
60 jumping pull-ups
60 dips
Joanne's Final time - N/A
Monday, July 30, 2007
health check
Last night I received some semi-devastating news (devastating to me at least). I've been seeing this new doctor for diabetes, and she wants to keep a really close monitor on my numbers. My HbA1c (which measures out the average of my blood sugars for three months) was 6.9. Ideally it needs to be under 6.5, but preferibly at 6.0-6.2. 6.9 is okay, but it's the highest it's been in a long time - and that's with a higher dosage of diabetes medicine, so that was a bit of a scare for me. I really need to be more dilligent with checking my blood sugars, making sure that I don't eat too many carbs/sugars, and that I get plenty of exercise.
My cholsterol levels were a little higher than my last test, but those numbers were good. The doctor is concerned because it did go up. My cholesterol was at 170, with my HDL (the good stuff) at 63 (they recommend that this be over 40) and my LDL (the bad stuff) at 77 (as a diabetic, the LDLs need to be under 100; I take a small dosage of lipitor because even Lance Armstrong couldn't have LDLs under 100!). My triglycerides are 149 (the doctor wants this to be under 150, so this is cutting it close!).
The doctor also gave the lecture about pregnancy. Not that I'm going to be pregnant anytime soon. She said that if I don't monitor my diabetes now, if I plan on having a child, there's a high chance that the child will develop some kind of malfunction. Apparently, it's pretty common for diabetics who don't monitor their levels and are pregnant, to have children with undeveloped body parts such as the brain, liver, kidney, etc. This was a total shock to my body and gave me yet another reason to HATE it! I'm still swallowing this reality and will deal with it privately.
I spoke to my chiro practor about this. He recommended that I do a thirty day challenge for myself. He said to start with something small and simple. Name something that I will (or won't) do each day for thirty days. At the end of the thirty days, give myself a treat. So here's my first challenge to myself: NO FRIED FOOD for thirty days! This is tough because I have such a penchant for fried food, but I think I can do it. My health is worth at least that. The 1 hour deep tissue massage I promised myself is worth it too.
In the end, I just really need to get my ass in gear and get healthy. This is why today is the first day to doing all of this - slowly but surely adjusting eating habits, making sure I get at least 1 hour of good exercise Monday-Friday, and monitoring my blood sugars. It's hard and ambitous. But I just need to get through this one step at a time. Wish me luck and feel free to cheer me on along the way.
My cholsterol levels were a little higher than my last test, but those numbers were good. The doctor is concerned because it did go up. My cholesterol was at 170, with my HDL (the good stuff) at 63 (they recommend that this be over 40) and my LDL (the bad stuff) at 77 (as a diabetic, the LDLs need to be under 100; I take a small dosage of lipitor because even Lance Armstrong couldn't have LDLs under 100!). My triglycerides are 149 (the doctor wants this to be under 150, so this is cutting it close!).
The doctor also gave the lecture about pregnancy. Not that I'm going to be pregnant anytime soon. She said that if I don't monitor my diabetes now, if I plan on having a child, there's a high chance that the child will develop some kind of malfunction. Apparently, it's pretty common for diabetics who don't monitor their levels and are pregnant, to have children with undeveloped body parts such as the brain, liver, kidney, etc. This was a total shock to my body and gave me yet another reason to HATE it! I'm still swallowing this reality and will deal with it privately.
I spoke to my chiro practor about this. He recommended that I do a thirty day challenge for myself. He said to start with something small and simple. Name something that I will (or won't) do each day for thirty days. At the end of the thirty days, give myself a treat. So here's my first challenge to myself: NO FRIED FOOD for thirty days! This is tough because I have such a penchant for fried food, but I think I can do it. My health is worth at least that. The 1 hour deep tissue massage I promised myself is worth it too.
In the end, I just really need to get my ass in gear and get healthy. This is why today is the first day to doing all of this - slowly but surely adjusting eating habits, making sure I get at least 1 hour of good exercise Monday-Friday, and monitoring my blood sugars. It's hard and ambitous. But I just need to get through this one step at a time. Wish me luck and feel free to cheer me on along the way.
CrossFit One World W.O.T.D.
Warm-up
Row 1000 meters
Three sets of 10:
Samson stretch
Cobra stretch
Pull-ups
Push-ups
Sit-ups
Squats
WOD: "The Filthy Fifty"
Complete the following for time:
50 box jumps 12"
50 jumping pull-ups
50 kettlebell swings 15#
50 walking lunge steps
50 knees to elbows (on floor)
50 push press 25#
50 supermans
50 wall ball shots 10' 8#
50 push-ups
50 high jumps
Joanne's Final time: 31:49
OWMA Quotable Quote
"Does this mean we'll have bathrooms before the second anniversary?!"
- Joanne
Row 1000 meters
Three sets of 10:
Samson stretch
Cobra stretch
Pull-ups
Push-ups
Sit-ups
Squats
WOD: "The Filthy Fifty"
Complete the following for time:
50 box jumps 12"
50 jumping pull-ups
50 kettlebell swings 15#
50 walking lunge steps
50 knees to elbows (on floor)
50 push press 25#
50 supermans
50 wall ball shots 10' 8#
50 push-ups
50 high jumps
Joanne's Final time: 31:49
OWMA Quotable Quote
"Does this mean we'll have bathrooms before the second anniversary?!"
- Joanne
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD: The Filthy Fifty
Complete the following for time:
50 box jumps 12"
50 jumping pull-ups
50 kettlebell swings 15#
50 walking lunge steps
50 knees to elbows (on back)
50 push press 25#
50 supermans
50 wall ball shots 10' 8#
50 push-ups
50 tuck jumps
Joanne's final time - 31:49
N/A
WOD: The Filthy Fifty
Complete the following for time:
50 box jumps 12"
50 jumping pull-ups
50 kettlebell swings 15#
50 walking lunge steps
50 knees to elbows (on back)
50 push press 25#
50 supermans
50 wall ball shots 10' 8#
50 push-ups
50 tuck jumps
Joanne's final time - 31:49
Wednesday, July 25, 2007
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD: Twenty-One
20 push-ups/1 sit-up
19 push-ups/2 sit-ups
18 push-ups/3 sit-ups
17 push-ups/4 sit-ups
16 push-ups/5 sit-ups
15 push-ups/6 sit-ups
14 push-ups/7 sit-ups
13 push-ups/8 sit-ups
12 push-ups/9 sit-ups
11 push-ups/10 sit-ups
10 push-ups/11 sit-ups
9 push-ups/12 sit-ups
8 push-ups/13 sit-ups
7 push-ups/14 sit-ups
6 push-ups/15 sit-ups
5 push-ups/16 sit-ups
4 push-ups/17 sit-ups
3 push-ups/18 sit-ups
2 push-ups/19 sit-ups
1 push-up/20 sit-ups
Joanne's final time - 28 minutes and some odd seconds
OWMA Quotable Quote
"Yea for sore abs!"
- Freddy
N/A
WOD: Twenty-One
20 push-ups/1 sit-up
19 push-ups/2 sit-ups
18 push-ups/3 sit-ups
17 push-ups/4 sit-ups
16 push-ups/5 sit-ups
15 push-ups/6 sit-ups
14 push-ups/7 sit-ups
13 push-ups/8 sit-ups
12 push-ups/9 sit-ups
11 push-ups/10 sit-ups
10 push-ups/11 sit-ups
9 push-ups/12 sit-ups
8 push-ups/13 sit-ups
7 push-ups/14 sit-ups
6 push-ups/15 sit-ups
5 push-ups/16 sit-ups
4 push-ups/17 sit-ups
3 push-ups/18 sit-ups
2 push-ups/19 sit-ups
1 push-up/20 sit-ups
Joanne's final time - 28 minutes and some odd seconds
OWMA Quotable Quote
"Yea for sore abs!"
- Freddy
Tuesday, July 17, 2007
CrossFit One World W.O.T.D.
Warm-up
Row 1000 meters
THREE rounds of 10 reps:
Samson stretch
Abmat sit-ups
GHD sit-ups
GHD back extensions
Deadlifts
Overhead squats
Shoulder rolls
WOD: "Cindy"
Complete as many rounds as you can in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Joanne's Final Count: 12 rounds plus 11 squats
OWMA Quotable Quote
"Who you are in CrossFit is who you are in life!"
-J-Ro
OWMA Bonus Quote
Laura: Go J-Ro! You love those pull-ups!
J-Ro: Yeah... I love pull-ups like I love unwanted hair!
Row 1000 meters
THREE rounds of 10 reps:
Samson stretch
Abmat sit-ups
GHD sit-ups
GHD back extensions
Deadlifts
Overhead squats
Shoulder rolls
WOD: "Cindy"
Complete as many rounds as you can in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Joanne's Final Count: 12 rounds plus 11 squats
OWMA Quotable Quote
"Who you are in CrossFit is who you are in life!"
-J-Ro
OWMA Bonus Quote
Laura: Go J-Ro! You love those pull-ups!
J-Ro: Yeah... I love pull-ups like I love unwanted hair!
Thursday, July 12, 2007
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD
Complete seven rounds for time of:
Row 200m
10 pull-ups
10 ring dips
10 double unders
No time recorded.
N/A
WOD
Complete seven rounds for time of:
Row 200m
10 pull-ups
10 ring dips
10 double unders
No time recorded.
Wednesday, July 11, 2007
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD
Complete the folowing for time:
Run 400m
21 box jumps
21 push press (45#)
21 push-ups
Run 400m
15 box jumps
15 push press
15 push-ups
Run 400m
9 box jumps
9 push press
9 push-ups
Joanne's Final Time - 18:34
N/A
WOD
Complete the folowing for time:
Run 400m
21 box jumps
21 push press (45#)
21 push-ups
Run 400m
15 box jumps
15 push press
15 push-ups
Run 400m
9 box jumps
9 push press
9 push-ups
Joanne's Final Time - 18:34
Tuesday, July 10, 2007
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD
Row 500m five times. Rest two to three minutes between rows. Your score is the total calories burned in all five rows. Have your trainer show you how to row the distance than change the monitor to get your calories burned. Tip: Row hard not fast!!
Joanne's Results: 26/26/26/27/27
Total: 132
N/A
WOD
Row 500m five times. Rest two to three minutes between rows. Your score is the total calories burned in all five rows. Have your trainer show you how to row the distance than change the monitor to get your calories burned. Tip: Row hard not fast!!
Joanne's Results: 26/26/26/27/27
Total: 132
Thursday, July 05, 2007
CrossFit One World W.O.T.D.
Warm-up
100 calorie row (this sucked! especially if you're short)
THREE rounds of 10 reps:
Samson stretch
Shoulder rolls
Overhead squats
Sit-ups
Back Extensions
Push-ups
Dips
WOD
Using the same set of dumbbells for both exercises, complete as many rounds as you can in 20 minutes of:
20 dumbbell thrusters
10 dumbbell lunge steps
Note: I used 8# dumbbells. Though it was really light compared to the other CrossFitters, I refuse to feel like a failure. My workout. My choice of weight. Hmph! I did 8 rounds plus 20 thrusters.
OWMA Quotable Quote
Joanne: Are you talking shit to me?
Roman: (confused, yet grinning)
Freddy: Dude, I wouldn't mess with her!
OWMA Bonus Quotable Quote
Freddy: There's beer here if anyone want it. Take as much as you want!
Note: WOD now, beer later!
100 calorie row (this sucked! especially if you're short)
THREE rounds of 10 reps:
Samson stretch
Shoulder rolls
Overhead squats
Sit-ups
Back Extensions
Push-ups
Dips
WOD
Using the same set of dumbbells for both exercises, complete as many rounds as you can in 20 minutes of:
20 dumbbell thrusters
10 dumbbell lunge steps
Note: I used 8# dumbbells. Though it was really light compared to the other CrossFitters, I refuse to feel like a failure. My workout. My choice of weight. Hmph! I did 8 rounds plus 20 thrusters.
OWMA Quotable Quote
Joanne: Are you talking shit to me?
Roman: (confused, yet grinning)
Freddy: Dude, I wouldn't mess with her!
OWMA Bonus Quotable Quote
Freddy: There's beer here if anyone want it. Take as much as you want!
Note: WOD now, beer later!
Sunday, July 01, 2007
sweet tooth.
I found this on yahoo news and thought it would be a great way to remind myself (and others) to think twice about taking on a dessert alone. Holy s**t! Who would have known all these desserts would carry a whole day's worth of calories! Stick to the pudding cups, I tell ya. Stick to the pudding cups!
SCARY-SWEET! HG's Restaurant Dessert SHOCKERS (and AWESOME Alternatives!)
Posted Tue, Jun 12, 2007, 6:00 am PDT
It's no secret that these decadent desserts are high in calories and fat, but even WE were appalled by the horrifying stats on these terrifying treats. No worries -- we've got some guilt-free alternatives, too. Check it out...
Chili's - Chocolate Chip Paradise Pie
(1,600 calories, 78g fat, 950mg sodium, 215g carbs, 6g fiber, 19g protein)
We're not gonna lie: This buttery, sweet, multi-layered bar topped with vanilla ice cream and more tastes insanely good. But even if you split it with a pal, you're still gonna be inhaling 800 calories and nearly 40 grams of fat! Yikes! If you've gotta have a sweet fix while chillin' at Chili's, order a side of their gooey and dessert-y Cinnamon Apples (210 calories, 8g fat). Just a fun little tip from HG... Wheeee!
HG Makeover! - Choco Chip Cookie Dough PB Sundae Supreme
(230 calories, 5.5g fat, 265mg sodium, 38g carbs, 6g fiber, 23g sugars, 5g protein)
Simply heat a Fudgy Peanut Butter Chip VitaTop (click here for more details on that) and top it off with a half-cup scoop of Dreyer's/Edy's Loaded Chocolate Chip Cookie Dough Ice Cream. Our version is so freakishly indulgent, your mouth may not believe it's guilt-free (but it SO is)!
Romano's Macaroni Grill - New York Cheesecake w/ Caramel Fudge Sauce
(1,610 calories, 96g fat, 960mg sodium, 169g carbs, 1g fiber, 21g protein)
We're not sure what's scarier: the ridiculously high fat and calorie counts on this dessert or the fact that 630 of those calories and 27 of those fat grams come from the sauce alone!!! Either way, ordering this dessert at Macaroni Grill would be a big fat mistake.
HG Swap! - Smart Ones New York Style Cheesecake
(150 calories, 5g fat, 140mg sodium, 21g carbs, <1g fiber, 17g sugars, 5g protein)
In less time than it would take to wait for your dessert to arrive at your table, you could head home and be sitting down to this very good version of NY-style cheesecake! It's got a thick swirl of sweet black cherry sauce already in it, so no need to top with a crazy high-cal sauce like M-Grill does. Find it in the freezer aisle of most markets. (Pssst -- you could eat TEN of these guilt-free desserts and still take in less calories than you would with Macaroni Grill's dessert -- but please don't do that either!!!)
P.F. Chang's - Great Wall of Chocolate
(2,240 calories, 89g fat, 376g carbs, 20g protein)
Okay, we're sure this dessert is meant to be shared. But it'd take a whole team of fork-wielding friends to justify ordering this thing! So unless you're dining at Chang's with, literally, a dozen of your closest pals, do NOT cave to this weighty wall of fatty calories.
HG Tip! Order the Flourless Chocolate Dome (570 calories, 26g fat) instead, and ask for an extra side of the fresh berries it comes served with. Then feed a chocolate craving with a few bites of the Dome (let your table-mates inhale the rest!), and fill up on the sweet berries.
Denny's - Oreo Blender Blaster
(895 calories, 46g fat, 280mg sodium, 112g carbs, 2g fiber, 16g protein)
Scary Dessert Shocker #101: Things you sip can have as many or more calories than things that require chewing. In fact, this shake has more calories than a plateful of 15 individual Oreo cookies. Don't be fooled by this shake mistake -- it's one of the worst desserts on the Denny's menu.
HG Makeover! - Cookie-rific Ice Cream Freeze!
(158 calories, 4g fat, 213mg sodium, 24g carbs, 0.5g fiber, 15g sugars, 6g protein)
Wowowow is this a good one! It's packed with real Oreo goodness and creamy vanilla flavor for a mere fraction of the fat and calories in the Denny's version. Just dissolve 1 tsp. of Coffee-mate Fat Free French Vanilla powder into a quarter-cup of water. Then place in a blender with the following ingredients: 1/4 cup Dreyer's/Edy's Slow Churned Light Vanilla Ice Cream, 5 ounces 8th Continent Light Vanilla Soymilk, 1/2 a pack of 100 Calorie Packs Oreo Thin Crisps, 2 no-calorie sweetener packets, and 1 cup ice. Blend on high speed for about a minute, or until well mixed. Pour and enjoy, guilt-free!
Johnny Rocket's - Apple Pie a la Mode
(1,190 calories, 75g fat, 875mg sodium, 114g carbs, 6g fiber, 108g sugars, 12g protein)
Don't think for one second that an after-meal menu option with fruit in the title makes it some sort of sensible dessert. This slice of apple pie a la mode is loaded with calories, fat, carbs, sugars -- the whole nine yards! So not worth it, people!
HG's Makeover - Amy's a la Mode
(Approx. 300 calories, 8g fat, 185mg sodium, 53g carbs, 2.5g fiber, 18g sugars, 4g protein)
Heat up one serving (half of the pie, which feels like so much more than a slice!) of Amy's Apple Pie. Then top with a scoop of fat-free vanilla ice cream and you're good to go. Woohoo!
On The Border - Border Brownie Sundae
(1,380 calories, 80g fat, 450mg sodium, 163g carbs, 8g fiber, 17g protein)
Yikes! This On The Border brownie is more than borderline bad -- it's a full-on disaster! Sure a warm brownie topped with ice cream and fudge is enticing, but you could get your fix at home for TWENTY TIMES LESS FAT! Trust us on this one; it's worth the wait.
HG Swap! - Smart Ones Brownie A La Mode
(200 calories, 4g fat, 160mg sodium, 36g carbs, 3g fiber, 21g sugars, 5g protein)
This freezer-aisle favorite is the real deal. And even if you ate SIX of these desserts (again, DO NOT DO THIS!), you'd still be taking in fewer calories and less than a THIRD of the fat in OTB's version. That's NUTTY!
Romano's Macaroni Grill - Tiramisu
(1,000 calories, 64g fat, 160mg sodium, 89g carbs, 1g fiber, 12g protein)
Apparently Romano's lowered the stats on their terrifying tiramisu since we last outed it as an atrocious option when eating out. But it's gonna take a lot more work before we'll consider this one safe to inhale -- it's still loaded with calories in the quadruple digits and more than 60 fat grams!
HG Makeover - Tremendous Tiramisu!
(260 calories, 5.5g fat, 133mg sodium, 42g carbs, 2g fiber, 27g sugars, 9g protein)
This humungous dessert do-over is so crazy-good, you may not be able to handle it.
SCARY-SWEET! HG's Restaurant Dessert SHOCKERS (and AWESOME Alternatives!)
Posted Tue, Jun 12, 2007, 6:00 am PDT
It's no secret that these decadent desserts are high in calories and fat, but even WE were appalled by the horrifying stats on these terrifying treats. No worries -- we've got some guilt-free alternatives, too. Check it out...
Chili's - Chocolate Chip Paradise Pie
(1,600 calories, 78g fat, 950mg sodium, 215g carbs, 6g fiber, 19g protein)
We're not gonna lie: This buttery, sweet, multi-layered bar topped with vanilla ice cream and more tastes insanely good. But even if you split it with a pal, you're still gonna be inhaling 800 calories and nearly 40 grams of fat! Yikes! If you've gotta have a sweet fix while chillin' at Chili's, order a side of their gooey and dessert-y Cinnamon Apples (210 calories, 8g fat). Just a fun little tip from HG... Wheeee!
HG Makeover! - Choco Chip Cookie Dough PB Sundae Supreme
(230 calories, 5.5g fat, 265mg sodium, 38g carbs, 6g fiber, 23g sugars, 5g protein)
Simply heat a Fudgy Peanut Butter Chip VitaTop (click here for more details on that) and top it off with a half-cup scoop of Dreyer's/Edy's Loaded Chocolate Chip Cookie Dough Ice Cream. Our version is so freakishly indulgent, your mouth may not believe it's guilt-free (but it SO is)!
Romano's Macaroni Grill - New York Cheesecake w/ Caramel Fudge Sauce
(1,610 calories, 96g fat, 960mg sodium, 169g carbs, 1g fiber, 21g protein)
We're not sure what's scarier: the ridiculously high fat and calorie counts on this dessert or the fact that 630 of those calories and 27 of those fat grams come from the sauce alone!!! Either way, ordering this dessert at Macaroni Grill would be a big fat mistake.
HG Swap! - Smart Ones New York Style Cheesecake
(150 calories, 5g fat, 140mg sodium, 21g carbs, <1g fiber, 17g sugars, 5g protein)
In less time than it would take to wait for your dessert to arrive at your table, you could head home and be sitting down to this very good version of NY-style cheesecake! It's got a thick swirl of sweet black cherry sauce already in it, so no need to top with a crazy high-cal sauce like M-Grill does. Find it in the freezer aisle of most markets. (Pssst -- you could eat TEN of these guilt-free desserts and still take in less calories than you would with Macaroni Grill's dessert -- but please don't do that either!!!)
P.F. Chang's - Great Wall of Chocolate
(2,240 calories, 89g fat, 376g carbs, 20g protein)
Okay, we're sure this dessert is meant to be shared. But it'd take a whole team of fork-wielding friends to justify ordering this thing! So unless you're dining at Chang's with, literally, a dozen of your closest pals, do NOT cave to this weighty wall of fatty calories.
HG Tip! Order the Flourless Chocolate Dome (570 calories, 26g fat) instead, and ask for an extra side of the fresh berries it comes served with. Then feed a chocolate craving with a few bites of the Dome (let your table-mates inhale the rest!), and fill up on the sweet berries.
Denny's - Oreo Blender Blaster
(895 calories, 46g fat, 280mg sodium, 112g carbs, 2g fiber, 16g protein)
Scary Dessert Shocker #101: Things you sip can have as many or more calories than things that require chewing. In fact, this shake has more calories than a plateful of 15 individual Oreo cookies. Don't be fooled by this shake mistake -- it's one of the worst desserts on the Denny's menu.
HG Makeover! - Cookie-rific Ice Cream Freeze!
(158 calories, 4g fat, 213mg sodium, 24g carbs, 0.5g fiber, 15g sugars, 6g protein)
Wowowow is this a good one! It's packed with real Oreo goodness and creamy vanilla flavor for a mere fraction of the fat and calories in the Denny's version. Just dissolve 1 tsp. of Coffee-mate Fat Free French Vanilla powder into a quarter-cup of water. Then place in a blender with the following ingredients: 1/4 cup Dreyer's/Edy's Slow Churned Light Vanilla Ice Cream, 5 ounces 8th Continent Light Vanilla Soymilk, 1/2 a pack of 100 Calorie Packs Oreo Thin Crisps, 2 no-calorie sweetener packets, and 1 cup ice. Blend on high speed for about a minute, or until well mixed. Pour and enjoy, guilt-free!
Johnny Rocket's - Apple Pie a la Mode
(1,190 calories, 75g fat, 875mg sodium, 114g carbs, 6g fiber, 108g sugars, 12g protein)
Don't think for one second that an after-meal menu option with fruit in the title makes it some sort of sensible dessert. This slice of apple pie a la mode is loaded with calories, fat, carbs, sugars -- the whole nine yards! So not worth it, people!
HG's Makeover - Amy's a la Mode
(Approx. 300 calories, 8g fat, 185mg sodium, 53g carbs, 2.5g fiber, 18g sugars, 4g protein)
Heat up one serving (half of the pie, which feels like so much more than a slice!) of Amy's Apple Pie. Then top with a scoop of fat-free vanilla ice cream and you're good to go. Woohoo!
On The Border - Border Brownie Sundae
(1,380 calories, 80g fat, 450mg sodium, 163g carbs, 8g fiber, 17g protein)
Yikes! This On The Border brownie is more than borderline bad -- it's a full-on disaster! Sure a warm brownie topped with ice cream and fudge is enticing, but you could get your fix at home for TWENTY TIMES LESS FAT! Trust us on this one; it's worth the wait.
HG Swap! - Smart Ones Brownie A La Mode
(200 calories, 4g fat, 160mg sodium, 36g carbs, 3g fiber, 21g sugars, 5g protein)
This freezer-aisle favorite is the real deal. And even if you ate SIX of these desserts (again, DO NOT DO THIS!), you'd still be taking in fewer calories and less than a THIRD of the fat in OTB's version. That's NUTTY!
Romano's Macaroni Grill - Tiramisu
(1,000 calories, 64g fat, 160mg sodium, 89g carbs, 1g fiber, 12g protein)
Apparently Romano's lowered the stats on their terrifying tiramisu since we last outed it as an atrocious option when eating out. But it's gonna take a lot more work before we'll consider this one safe to inhale -- it's still loaded with calories in the quadruple digits and more than 60 fat grams!
HG Makeover - Tremendous Tiramisu!
(260 calories, 5.5g fat, 133mg sodium, 42g carbs, 2g fiber, 27g sugars, 9g protein)
This humungous dessert do-over is so crazy-good, you may not be able to handle it.
Thursday, June 21, 2007
CrossFit One World W.O.T.D.
Warm-up
Run 400 meters
Three rounds of 10 reps each:
Samson Stretch
Shoulder rolls
Overhead squats
Sit-ups
Back extensions
Pull-ups
Dips
WOD
Complete 10 rounds for time of:
250m Row
5 push press (45#)
OWMA Quotable Quote
Nick: In Holland, do they speak Hollandaise?
Freddy: Yeah. And it's saucy!
Nick: Seriously, what do they speak in Holland?
Joanne: I think they speak Danish... and it's totally sweet!
Run 400 meters
Three rounds of 10 reps each:
Samson Stretch
Shoulder rolls
Overhead squats
Sit-ups
Back extensions
Pull-ups
Dips
WOD
Complete 10 rounds for time of:
250m Row
5 push press (45#)
OWMA Quotable Quote
Nick: In Holland, do they speak Hollandaise?
Freddy: Yeah. And it's saucy!
Nick: Seriously, what do they speak in Holland?
Joanne: I think they speak Danish... and it's totally sweet!
Tuesday, June 19, 2007
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD
Complete as many rounds as you can in 20 minutes of:
5 modified handstand push-ups
15 parallette bar dips
15 band assisted pull-ups
(Note: I didn't have a timer, so I did six rounds)
And then....
25 GHD sit-ups
25 Back extensions
25 Abmat sit-ups
25 Good mornings
100 twists
And then....again!
(Note: I did this because I wanted to make up for the WOD I missed the day before. The version I did was modified.)
Four rounds of:
50 squats
50 15# push press
OWMA Quotable Quote
"I get wood every time!"
- Freddy on watching the female CrossFitters doing the modified handstand push-up
N/A
WOD
Complete as many rounds as you can in 20 minutes of:
5 modified handstand push-ups
15 parallette bar dips
15 band assisted pull-ups
(Note: I didn't have a timer, so I did six rounds)
And then....
25 GHD sit-ups
25 Back extensions
25 Abmat sit-ups
25 Good mornings
100 twists
And then....again!
(Note: I did this because I wanted to make up for the WOD I missed the day before. The version I did was modified.)
Four rounds of:
50 squats
50 15# push press
OWMA Quotable Quote
"I get wood every time!"
- Freddy on watching the female CrossFitters doing the modified handstand push-up
Thursday, June 14, 2007
CrossFit One World W.O.T.D.
Warm-up
Row 500 meters
Three rounds of 10 reps:
Samson stretch
Medicine ball deadlift 6#
Medicine ball shrug 6#
Medicine ball drop 6#
Sit-ups
Supermans
WOD
Complete 4 rounds for time of:
15 medball clean and jerks
15 wall balls
15 tuck jumps
OWMA Quotable Quote
"It's a fuckin' warm-up!"
- Laura commenting on Justin breaking his PR on the 500 meter row
Row 500 meters
Three rounds of 10 reps:
Samson stretch
Medicine ball deadlift 6#
Medicine ball shrug 6#
Medicine ball drop 6#
Sit-ups
Supermans
WOD
Complete 4 rounds for time of:
15 medball clean and jerks
15 wall balls
15 tuck jumps
OWMA Quotable Quote
"It's a fuckin' warm-up!"
- Laura commenting on Justin breaking his PR on the 500 meter row
Wednesday, June 13, 2007
CrossFit One World W.O.T.D.
Note: I've been a bad girl and haven't been posting my workouts. It's not that I haven't been doing my share of CrossFit. I just haven't been recording times and things. I'll be better at posting the workouts, though.
Warm-up
Row 1000 meters
Three rounds of 10 reps:
Samson stretch
Shoulder Rolls
Overhead Squats
Sit-ups
Back Extensions
(and something else I forgot)
WOD: "Running Cindy"
Complete as many rounds in 20 minutes as you can of:
Run 200m
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
OWMA Quotable Quote
"Did you see what happened to my finger?"
- said by Joanne to Freddy while holding up her middle fingers
Warm-up
Row 1000 meters
Three rounds of 10 reps:
Samson stretch
Shoulder Rolls
Overhead Squats
Sit-ups
Back Extensions
(and something else I forgot)
WOD: "Running Cindy"
Complete as many rounds in 20 minutes as you can of:
Run 200m
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
OWMA Quotable Quote
"Did you see what happened to my finger?"
- said by Joanne to Freddy while holding up her middle fingers
Wednesday, June 06, 2007
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD
Complete the following for time:
Run 800m
25 Abmat sit-ups
Row 800m
25 Abmat sit-ups
Run 600m
25 Abmat sit-ups
Row 600m
25 Abmat sit-up
Run 400m
25 Abmat sit-ups
Row 400m
25 Abmat sit-ups
Run 200m
25 Abmat sit-ups
Row 200m
25 Abmat sit-ups
N/A
WOD
Complete the following for time:
Run 800m
25 Abmat sit-ups
Row 800m
25 Abmat sit-ups
Run 600m
25 Abmat sit-ups
Row 600m
25 Abmat sit-up
Run 400m
25 Abmat sit-ups
Row 400m
25 Abmat sit-ups
Run 200m
25 Abmat sit-ups
Row 200m
25 Abmat sit-ups
Tuesday, June 05, 2007
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD: The Filthy Fifty
Complete the following for time:
50 12" box jumps
50 jumping pull-ups
50 kettlebell swings 20#
50 walking lunge steps
50 knees to elbows
50 push press 30#
50 back extensions
50 wall ball shots (8#/10' shot)
50 push-ups
50 tuck jumps
OWMA Quotable Quote
"You're going to be the first on the box jump hall of fame"
- Freddy turning my box jump fall into an event
N/A
WOD: The Filthy Fifty
Complete the following for time:
50 12" box jumps
50 jumping pull-ups
50 kettlebell swings 20#
50 walking lunge steps
50 knees to elbows
50 push press 30#
50 back extensions
50 wall ball shots (8#/10' shot)
50 push-ups
50 tuck jumps
OWMA Quotable Quote
"You're going to be the first on the box jump hall of fame"
- Freddy turning my box jump fall into an event
Wednesday, May 30, 2007
dance alternatives.
For the past few months I have been taking a cardio belly dancing class at the gym. This past Friday, much to my dismay, I discovered that my belly dancing class was cut. ca-put. nada. o-v-e-r. They didn’t even give us a few week’s notice. The class was up and running the week before and this past Friday, it was no longer in existence. To add insult to injury, all the cardio and fitness classes were cut from 60 minutes to 45 minutes. How the hell am I supposed to get my yoga on in 45 minutes?! What the fuck is up with that Bally Total Fitness?! Naturally, I wrote a very strongly worded letter to the powers-that-be. Of course, they’ll never read it and they won’t give a shit. But at least I said my piece.
In other news last week, my dear friend Ana celebrated her 31st birthday last Thursday. For those of you who don’t know her, I’ve known Ana since high school! We were on yearbook staff together and ended up going to UCSB together. We even lived together while in college. Yeah. Those were the days when our household would get up early on Saturday morning to clean the house. Those were also the days I would cook and pack lunches for my housemates during finals week. Boy were we nerds!
This was taken during my 31st birthday at Zebulon.
Anyway… to help Ana celebrate the big 3-1, some friends of hers set up a gathering at Maxwell’s in Oakland. Thursday nights is salsa night. They offer free lessons from 8-9pm and then it’s live band and DJ for the rest of the night. My roomie Jen and I didn’t stroll in til about 10pm, so we missed the lessons. But it was nice sitting back, having a drink and watching other people dance. Though I love to dance, I have no idea how to salsa and realized that I am in need of some salsa basics. A really nice guy named Saddiq (not sure how spell his name, but this is how is sounded) took pity on my poor soul and brought me to the floor for a song. According to Saddiq, anyone can dance the merengue, so when they played some merengue, he dragged my pitiful ass on the dance floor. It was pretty easy and I thought I caught on pretty nicely… until my big mouth had to say, “You’re not gonna spin me around, are you?” Saddiq’s reply? “Oh yes I am!” Cest la vie. All I could do was twirl in my merengue best and hope for the end of the song. I think I laughed hysterically more than I twirled. Thank heaven he was a good sport!
Anyway… with the cancellation of my belly dancing class and my sudden curiosity for salsa dancing, I decided to sign up for lessons at the Silliman Center near my sister’s house. Yup. That’s my personal summer indulgence. I’ve decided to trade my horrible eating out tendencies in exchange for some dance lessons. $71 later, I have six weeks (4 salsa sessions and 6 belly dance sessions) worth of dance lessons. I figure that’s a pretty good price considering dance studios cost a fortune (if you think I’m getting ripped off, you’ll let me know, right?). Letting go of my eating out habits suck, but it’s forcing me to save money, cook more and pack my food, which is nice. It’s also teaching me the difference between social eating and eating for fuel. It’s a slow process, but I’m still learning.
A small portion of my day today was devoted to mapping out my new dance schedule, which officially starts in July when I get back from Calgary. In the meantime, I’m doing 4 weeks worth of drop-in belly dance classes. Dolian (my teacher at the gym) will also teach these classes, so I should be right at home. The exciting part is that I get to learn how to use zils (finger cymbals)! heh!
I also mapped out my workout schedule and I’ve decided that I’d like to get back into the CrossFit swing, but I’m just going to do it much less – around three times a week as opposed to 4-5 times a week. I think my body just isn’t feeling it anymore. But I need the strength and conditioning. Oh well… I’m also back to spinning and will try to throw some fight classes in the mix.
I’m trying to get healthy again. Wish me luck!
In other news last week, my dear friend Ana celebrated her 31st birthday last Thursday. For those of you who don’t know her, I’ve known Ana since high school! We were on yearbook staff together and ended up going to UCSB together. We even lived together while in college. Yeah. Those were the days when our household would get up early on Saturday morning to clean the house. Those were also the days I would cook and pack lunches for my housemates during finals week. Boy were we nerds!
This was taken during my 31st birthday at Zebulon.
Anyway… to help Ana celebrate the big 3-1, some friends of hers set up a gathering at Maxwell’s in Oakland. Thursday nights is salsa night. They offer free lessons from 8-9pm and then it’s live band and DJ for the rest of the night. My roomie Jen and I didn’t stroll in til about 10pm, so we missed the lessons. But it was nice sitting back, having a drink and watching other people dance. Though I love to dance, I have no idea how to salsa and realized that I am in need of some salsa basics. A really nice guy named Saddiq (not sure how spell his name, but this is how is sounded) took pity on my poor soul and brought me to the floor for a song. According to Saddiq, anyone can dance the merengue, so when they played some merengue, he dragged my pitiful ass on the dance floor. It was pretty easy and I thought I caught on pretty nicely… until my big mouth had to say, “You’re not gonna spin me around, are you?” Saddiq’s reply? “Oh yes I am!” Cest la vie. All I could do was twirl in my merengue best and hope for the end of the song. I think I laughed hysterically more than I twirled. Thank heaven he was a good sport!
Anyway… with the cancellation of my belly dancing class and my sudden curiosity for salsa dancing, I decided to sign up for lessons at the Silliman Center near my sister’s house. Yup. That’s my personal summer indulgence. I’ve decided to trade my horrible eating out tendencies in exchange for some dance lessons. $71 later, I have six weeks (4 salsa sessions and 6 belly dance sessions) worth of dance lessons. I figure that’s a pretty good price considering dance studios cost a fortune (if you think I’m getting ripped off, you’ll let me know, right?). Letting go of my eating out habits suck, but it’s forcing me to save money, cook more and pack my food, which is nice. It’s also teaching me the difference between social eating and eating for fuel. It’s a slow process, but I’m still learning.
A small portion of my day today was devoted to mapping out my new dance schedule, which officially starts in July when I get back from Calgary. In the meantime, I’m doing 4 weeks worth of drop-in belly dance classes. Dolian (my teacher at the gym) will also teach these classes, so I should be right at home. The exciting part is that I get to learn how to use zils (finger cymbals)! heh!
I also mapped out my workout schedule and I’ve decided that I’d like to get back into the CrossFit swing, but I’m just going to do it much less – around three times a week as opposed to 4-5 times a week. I think my body just isn’t feeling it anymore. But I need the strength and conditioning. Oh well… I’m also back to spinning and will try to throw some fight classes in the mix.
I’m trying to get healthy again. Wish me luck!
Thursday, May 24, 2007
hating my body.
i've been hating my body a lot lately. i haven't been working out they way i usually do. these days, i'm lucky to get to the gym three days a week. such a shame because i really could lose some weight! plus, this is the season to get healthy because the weather is is beautiful!
i think i'm just getting really frustrated with the CrossFit system. the workouts have been getting tougher, which i don't mind. however, they've been so out of touch and pointless for me lately. do i really want to row 500 meters 5 times in a row?! err. um. not really. also, i'm just coming to terms with the fact that there are certain olympic-style weightlifting movements that i just don't want to do. that's right. don't want to. not can't do, but don't want to do. i'm losing my workout edge and it sucks. and when i don't work out, my body is out of whack. i can't even get up in the morning because i really have no reason to. UGH!
i hate my body. i hate these workouts. i really need to get in to something new. UGH.
i think i'm just getting really frustrated with the CrossFit system. the workouts have been getting tougher, which i don't mind. however, they've been so out of touch and pointless for me lately. do i really want to row 500 meters 5 times in a row?! err. um. not really. also, i'm just coming to terms with the fact that there are certain olympic-style weightlifting movements that i just don't want to do. that's right. don't want to. not can't do, but don't want to do. i'm losing my workout edge and it sucks. and when i don't work out, my body is out of whack. i can't even get up in the morning because i really have no reason to. UGH!
i hate my body. i hate these workouts. i really need to get in to something new. UGH.
Wednesday, May 16, 2007
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD
Complete the following for time:
Row 500m
21 kettlebell swings (M:35#/W:25#)
21 knees to elbows
Row 750m
15 kettlebell swings
15 knees to elbows
Row 1000m
9 kettlebell swings
9 knees to elbows
N/A
WOD
Complete the following for time:
Row 500m
21 kettlebell swings (M:35#/W:25#)
21 knees to elbows
Row 750m
15 kettlebell swings
15 knees to elbows
Row 1000m
9 kettlebell swings
9 knees to elbows
Tuesday, May 15, 2007
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD
Complete four rounds for time of:
Run 400m
20 medicine ball 10' wall throws (20 each arm)
20 d-ball slams
N/A
WOD
Complete four rounds for time of:
Run 400m
20 medicine ball 10' wall throws (20 each arm)
20 d-ball slams
Monday, May 14, 2007
the scouts are calling....
[updated to include full story]
My sister sent me this story about my nephew. The Scouting News, an online hockey magazine posted a story about Nikko. You have to subscribe to get the full story, but here it is via some magic resources!
Theo Tydingco
Can Tydingco beat the small defenseman odds?
Santa Clara Blackhawks BAA 1993 born defenseman Theo Tydingco has the tools NCAA and WHL scouts want. He is well schooled fundamentally solid defenseman who is described by scouts as a winner on and off the ice. There is only one weakness to the youngster’s game. Size. Will it prevent him from bigger and better things at the next level of hockey?
"Played this year for Santa Clara Blackhawks BAA team prior year SCBH PWAA team that won nationals," says one reliable source. "In peewee he was the best defenseman in California no contest."
This year the competition caught up with the youngster a bit.
"This year he was solid but he is medium in size (5'7" tops)," says the source who hopes the youngster grows.
Tydingco does have a lot of great tools.
"He is a fast skater, smart player, good hands, good shot and dangerous on the ice because he sees the ice very well," says the source. "Definitely will be a force this year at BAAA. Best defenseman in NORCAL in my opinion and probably top five in the state."
Tydingco comes from an excellent hockey family.
His father is described as a hockey fanatic who is easy to deal with off the ice.
This is a photo of Nikko when he turned the big 1-4.
The story cracks me up because Nikko is 5'7" with his skates on. But yes, we hope he grows too. In case you're wondering, Nikko just made it to the next round for a USA selects team. He goes to New York for those tryouts. The family is still exploring their hockey options for next year because as the article says, he is entering the next phase of competition. He starts high school in the fall and from what I gather, it's a whole new ball (or shall I say puck) game.
Outside of his hockey life, Nikko is a 4.0 student. He still enjoys coming home to eat rice and longanisa, listens to the Rex Navarette CDs I gave him, and looks forward to halo-halo in the summer (no, the ice shavings are not from the rink - ew!) and his auntie Joy's shrimp patties!
My sister sent me this story about my nephew. The Scouting News, an online hockey magazine posted a story about Nikko. You have to subscribe to get the full story, but here it is via some magic resources!
Theo TydingcoCan Tydingco beat the small defenseman odds?
Santa Clara Blackhawks BAA 1993 born defenseman Theo Tydingco has the tools NCAA and WHL scouts want. He is well schooled fundamentally solid defenseman who is described by scouts as a winner on and off the ice. There is only one weakness to the youngster’s game. Size. Will it prevent him from bigger and better things at the next level of hockey?
"Played this year for Santa Clara Blackhawks BAA team prior year SCBH PWAA team that won nationals," says one reliable source. "In peewee he was the best defenseman in California no contest."
This year the competition caught up with the youngster a bit.
"This year he was solid but he is medium in size (5'7" tops)," says the source who hopes the youngster grows.
Tydingco does have a lot of great tools.
"He is a fast skater, smart player, good hands, good shot and dangerous on the ice because he sees the ice very well," says the source. "Definitely will be a force this year at BAAA. Best defenseman in NORCAL in my opinion and probably top five in the state."
Tydingco comes from an excellent hockey family.
His father is described as a hockey fanatic who is easy to deal with off the ice.
This is a photo of Nikko when he turned the big 1-4.
The story cracks me up because Nikko is 5'7" with his skates on. But yes, we hope he grows too. In case you're wondering, Nikko just made it to the next round for a USA selects team. He goes to New York for those tryouts. The family is still exploring their hockey options for next year because as the article says, he is entering the next phase of competition. He starts high school in the fall and from what I gather, it's a whole new ball (or shall I say puck) game.
Outside of his hockey life, Nikko is a 4.0 student. He still enjoys coming home to eat rice and longanisa, listens to the Rex Navarette CDs I gave him, and looks forward to halo-halo in the summer (no, the ice shavings are not from the rink - ew!) and his auntie Joy's shrimp patties!
Monday, May 07, 2007
i deserve an award....
There should be some kind of award for people like me. Only a damn genius like myself can manage to sprain her ankles not once, not twice, but THREE TIMES in less than one year. The first happened last August when I was walking out of my favorite restaurant, Semo Sushi. There is a weird dip right outside their door, which they tried to cover up with a carpet. But my shoe and my feet's tendency to over pronate caught the bad end of the dip and I fell down and sprained my ankle. This was a really bad sprain that put me out for over a month.
The second happened in February, right before Valentine's Day. Finally, yesterday was the third time I sprained my ankle. I was working in San Francisco and as I was crossing the street, my shoe caught the bad end of a pothole of sorts and BAM! I landed flat on my ass in the middle of downtown San Francisco (right in front of the fcuk store. fcuk is right!). Did anyone bother to stop and see if I was okay? Absolutely not. Fcukin' San Francisco! Oddly enough, I wasn't embarrassed. I was angry because its my THIRD ankle sprain in NINE months! What the hell is this? What do the ankle gods have against me?! And why do they always strike when I'm ready to go full throttle on my workouts?! UGH! (Note: This time I sprained my left ankle. At least the ankle gods are kind enough to have these sprains alternate: left ankle, right ankle, left ankle.)
My chriropractor suggested I do a shoe check. Since I'm an over pronator, I have to check the wear and tear on my shoes because the outside soles tend to wear out pretty quickly. When that happens, my ankles are more prone to turn in and BAM! I fall on my ass and sprain my ankles. I'm going to finish my shoe check tonight. I already had to throw away my favorite slippers (because they were worn way way down). Plus, I invested in a pair of casual tennies to help me recover. My right ankle (from the February sprain) isn't 100%. I'm used to being really fexible, and (now) with both ankles recovering, the fexibility issues are really getting to me. Anyway....
It's no secret that I've been slacking on my training. With Gladys in town and the various get-togethers and catching up sessions, I tend to get lazy and completely slack on my workouts. So I've been lazy for the past two weeks. But last Friday I mapped out my workouts and have been mapping out my meal plans and actually cooking. I'm realizing that I need to take my health seriously and stop making lame excuses. Small steps are better than no steps.
So I was completely psyched about training on Monday. But Sunday's fall screwed that up. On the bright side, I can walk and the sprain isn't as bad as the previous two. There's minor swelling and pain. I should be up and running (or more appropriately, walking) by Wednesday. I thought I'd push it by taking a walk today, but common sense set in and I realized that it's better to rest for two days than be out for a month because I was being stupid. So anyway....
Yes, there should be an award for people like me.
The second happened in February, right before Valentine's Day. Finally, yesterday was the third time I sprained my ankle. I was working in San Francisco and as I was crossing the street, my shoe caught the bad end of a pothole of sorts and BAM! I landed flat on my ass in the middle of downtown San Francisco (right in front of the fcuk store. fcuk is right!). Did anyone bother to stop and see if I was okay? Absolutely not. Fcukin' San Francisco! Oddly enough, I wasn't embarrassed. I was angry because its my THIRD ankle sprain in NINE months! What the hell is this? What do the ankle gods have against me?! And why do they always strike when I'm ready to go full throttle on my workouts?! UGH! (Note: This time I sprained my left ankle. At least the ankle gods are kind enough to have these sprains alternate: left ankle, right ankle, left ankle.)
My chriropractor suggested I do a shoe check. Since I'm an over pronator, I have to check the wear and tear on my shoes because the outside soles tend to wear out pretty quickly. When that happens, my ankles are more prone to turn in and BAM! I fall on my ass and sprain my ankles. I'm going to finish my shoe check tonight. I already had to throw away my favorite slippers (because they were worn way way down). Plus, I invested in a pair of casual tennies to help me recover. My right ankle (from the February sprain) isn't 100%. I'm used to being really fexible, and (now) with both ankles recovering, the fexibility issues are really getting to me. Anyway....
It's no secret that I've been slacking on my training. With Gladys in town and the various get-togethers and catching up sessions, I tend to get lazy and completely slack on my workouts. So I've been lazy for the past two weeks. But last Friday I mapped out my workouts and have been mapping out my meal plans and actually cooking. I'm realizing that I need to take my health seriously and stop making lame excuses. Small steps are better than no steps.
So I was completely psyched about training on Monday. But Sunday's fall screwed that up. On the bright side, I can walk and the sprain isn't as bad as the previous two. There's minor swelling and pain. I should be up and running (or more appropriately, walking) by Wednesday. I thought I'd push it by taking a walk today, but common sense set in and I realized that it's better to rest for two days than be out for a month because I was being stupid. So anyway....
Yes, there should be an award for people like me.
Wednesday, April 18, 2007
CrossFit One World W.O.T.D.
Warm-up
Row 1000 meters
Three sets of 10 reps:
Samson stretch
Shoulder rolls
Overhead squats
GHD sit-ups
GHD back extensions
Jumping pull-ups
Dips
WOD
Run 400m
20 deadlifts 85#
Run 400m
20 hang power cleans 55#
Run 400m
20 push jerks 55#
Run 400m
Joanne's final time: N/A
OWMA Quotable Quote
"I'm having one of those days."
- Freddy explaining why he needed to indulge in the red cup's magic elixir. Yeah, you know what I'm talking about!
Row 1000 meters
Three sets of 10 reps:
Samson stretch
Shoulder rolls
Overhead squats
GHD sit-ups
GHD back extensions
Jumping pull-ups
Dips
WOD
Run 400m
20 deadlifts 85#
Run 400m
20 hang power cleans 55#
Run 400m
20 push jerks 55#
Run 400m
Joanne's final time: N/A
OWMA Quotable Quote
"I'm having one of those days."
- Freddy explaining why he needed to indulge in the red cup's magic elixir. Yeah, you know what I'm talking about!
Tuesday, April 17, 2007
CrossFit One World W.O.T.D.
Warm-up
Row 500 meters
Run 400 meters
Jump rope 5 minutes
WOD: The Filthy Fifty
Complete the following for time:
50 box jumps 14"
50 jumping pull-ups
50 kettlebell swings 20#
50 walking lunge steps
50 knees to elbows
50 push press 30#
50 back extensions (on GHD)
50 wall ball shots (8# ball/10' shot)
50 push-ups (I passed on the burpees)
50 tuck jumps
Joanne's final time: N/A
OWMA Quotable Quote
"I'm just gonna keep my dirty comments to myself."
- Joanne resisting the temptation to butt in to Laura and Nick's conversation (bites tongue hard!)
OWMA Bonus Thought of the Day
"Freddy needs to learn how to spell D-E-F-I-N-I-T-E-L-Y"
- Joanne (with lots of love)
Row 500 meters
Run 400 meters
Jump rope 5 minutes
WOD: The Filthy Fifty
Complete the following for time:
50 box jumps 14"
50 jumping pull-ups
50 kettlebell swings 20#
50 walking lunge steps
50 knees to elbows
50 push press 30#
50 back extensions (on GHD)
50 wall ball shots (8# ball/10' shot)
50 push-ups (I passed on the burpees)
50 tuck jumps
Joanne's final time: N/A
OWMA Quotable Quote
"I'm just gonna keep my dirty comments to myself."
- Joanne resisting the temptation to butt in to Laura and Nick's conversation (bites tongue hard!)
OWMA Bonus Thought of the Day
"Freddy needs to learn how to spell D-E-F-I-N-I-T-E-L-Y"
- Joanne (with lots of love)
Wednesday, April 11, 2007
sore.
I'm all kinds of sore today. I just got back from New York and the last time I exercised was last week Tuesday. My first day back to working out was yesterday. In short, I missed a week of training. I meant to train in New York, but I got sick. Sad, because I hear the hotel had a cool fitness center, complete with individual TV monitors on all the running machines.
So I did a CrossFit workout, along with one of James's classes. Now I'm totally sore. I could barely make it through my yoga class today. I kept sweating through it. Oh well. It's over now.
Currently, I'm trying to figure out my relationship with CrossFIt. I like it as a workout system, but I'm finding that I'm screwing up on form in the name of making a better time. I think for the next few weeks I'm going to just run through the workouts without a timeclock. It's hard to not get swept up in the competition of it all. Lately, all the CrossFit newbies have been ultra-fit, making classes ultra-competitive. Not quite healthy for my already low self-esteem. But like the J-Ro I am, I'll just keep moving on.
But right now I'm sore. All kinds of sore today.
So I did a CrossFit workout, along with one of James's classes. Now I'm totally sore. I could barely make it through my yoga class today. I kept sweating through it. Oh well. It's over now.
Currently, I'm trying to figure out my relationship with CrossFIt. I like it as a workout system, but I'm finding that I'm screwing up on form in the name of making a better time. I think for the next few weeks I'm going to just run through the workouts without a timeclock. It's hard to not get swept up in the competition of it all. Lately, all the CrossFit newbies have been ultra-fit, making classes ultra-competitive. Not quite healthy for my already low self-esteem. But like the J-Ro I am, I'll just keep moving on.
But right now I'm sore. All kinds of sore today.
Tuesday, April 10, 2007
CrossFit One World W.O.T.D.
Warm-up
Run 400 meters
THREE sets of 10 reps:
Samson Stretch
Deadlifts
Dip, drive, pull
Hang cleans
Push press
Squats
WOD
Complete 10 rounds for time of (I used 45#):
3 deadlifts
3 hang power cleans
3 push press
3 back squats
Joanne's Final time: N/A
And then....
100 squats for time
Joanne's Final time: N/A
OWMA Quotable Quote
"Don't call me manang, old man!"
- Me giving 43 year-old Mark a tongue lashing
Run 400 meters
THREE sets of 10 reps:
Samson Stretch
Deadlifts
Dip, drive, pull
Hang cleans
Push press
Squats
WOD
Complete 10 rounds for time of (I used 45#):
3 deadlifts
3 hang power cleans
3 push press
3 back squats
Joanne's Final time: N/A
And then....
100 squats for time
Joanne's Final time: N/A
OWMA Quotable Quote
"Don't call me manang, old man!"
- Me giving 43 year-old Mark a tongue lashing
Tuesday, April 03, 2007
CrossFit One World W.O.T.D.
Warm-up
Row 1000 meters
THREE sets of 10 reps (using wooden dowel):
Samson stretch
Deadlifts
Power cleans
Push press
Shoulder rolls
Overhead squats
WOD: "Joanne"
(Yup, I designed today's WOD. I was thinking of that movie 300 which I have yet to see. I also refer to this WOD as "300 and a mile," because that's exactly what we're doing.)
Complete the following for time:
Run 400m
30 push-ups
30 squats
30 sit-ups
30 push press (M:75#/W:45#)
30 d-ball slams (M:12#/W:8#)
Run 800m
30 push-ups
30 squats
30 sit-ups
30 push press
30 d-ball slams
Run 400m
Joanne's final time - 30:19
OWMA Quotable Quote
"I'll certainly massage your ass if I need to, but I can't count for you during the WOD."
- Freddy explaining why keeping count is important
OWMA Bonus Quotes
"I hate my own WOD! I can't believe I hate my own WOD!"
- Joanne
"You're a bitch, Joanne!" (Joanne nodding in agreement)
- Stefaroni
(arms raised in the air) "Are you ready for the CrossFit challenge?!"
- Joanne imitating Freddy, imitating the Rock in Gridiron Gang
Row 1000 meters
THREE sets of 10 reps (using wooden dowel):
Samson stretch
Deadlifts
Power cleans
Push press
Shoulder rolls
Overhead squats
WOD: "Joanne"
(Yup, I designed today's WOD. I was thinking of that movie 300 which I have yet to see. I also refer to this WOD as "300 and a mile," because that's exactly what we're doing.)
Complete the following for time:
Run 400m
30 push-ups
30 squats
30 sit-ups
30 push press (M:75#/W:45#)
30 d-ball slams (M:12#/W:8#)
Run 800m
30 push-ups
30 squats
30 sit-ups
30 push press
30 d-ball slams
Run 400m
Joanne's final time - 30:19
OWMA Quotable Quote"I'll certainly massage your ass if I need to, but I can't count for you during the WOD."
- Freddy explaining why keeping count is important
OWMA Bonus Quotes
"I hate my own WOD! I can't believe I hate my own WOD!"
- Joanne
"You're a bitch, Joanne!" (Joanne nodding in agreement)
- Stefaroni
(arms raised in the air) "Are you ready for the CrossFit challenge?!"
- Joanne imitating Freddy, imitating the Rock in Gridiron Gang
Monday, April 02, 2007
CrossFit One World W.O.T.D.
Warm-up
Row 1000 meters
THREE sets of 10 reps:
Samson stretch
Shoulder rolls
Overhead squats
Sit-ups
Back extensions
Pull-ups
Dips
WOD: "Laura" a.k.a. "Ass 'n Abs"
Complete 5 rounds for time:
50 lunge steps (25 each side)
50 abmat sit-ups
Joanne's final time - 30:27
OWMA Quotable Quote
"Now you can say you hate Laura!"
- Freddy
Row 1000 meters
THREE sets of 10 reps:
Samson stretch
Shoulder rolls
Overhead squats
Sit-ups
Back extensions
Pull-ups
Dips
WOD: "Laura" a.k.a. "Ass 'n Abs"
Complete 5 rounds for time:
50 lunge steps (25 each side)
50 abmat sit-ups
Joanne's final time - 30:27
OWMA Quotable Quote
"Now you can say you hate Laura!"
- Freddy
Wednesday, March 28, 2007
CrossFit One World W.O.T.D.
Warm-up
(didn't record)
WOD: Happy Anniversary Freddy!
(Note: Today was Freddy's 1 year CrossFit anniversary. Congratulations!)
Complete five rounds for time of:
15 - 35# push jerks
15 junping pull-ups
15 knees-to-elbows
Joanne's time: N/A
OWMA Quotable Quote
"You've been there for all my milestones!"
- Freddy
Monday, March 26, 2007
CrossFit One World W.O.T.D.
Warm-up
Row 1000 meters
Three rounds of 10 reps:
Deadlifts
Hang Cleans
Push Press
Squats
Shoulder Rolls
WOD
Complete 10 rounds for time of:
100 jump rope rotations (Note: Rounds 4-10 I did 75 rotations because I do a double hop in between rotations.)
10 burpees
10 abmat sit-ups
10 push-ups
10 squats
10 pull-ups
Joanne's Final Time - 52:07
Row 1000 meters
Three rounds of 10 reps:
Deadlifts
Hang Cleans
Push Press
Squats
Shoulder Rolls
WOD
Complete 10 rounds for time of:
100 jump rope rotations (Note: Rounds 4-10 I did 75 rotations because I do a double hop in between rotations.)
10 burpees
10 abmat sit-ups
10 push-ups
10 squats
10 pull-ups
Joanne's Final Time - 52:07
Thursday, March 22, 2007
nacho libre: island style
My nephew Nikko took up wrestling after his hockey season ended early. Here's some footage for you to check out. Enjoy!
Tuesday, March 06, 2007
CrossFit One World W.O.T.D.
Warm-up
Row 1000 meters
Five rounds of ten reps:
Samson stretch
Shoulder Rolls
Overhead Squats
Sit-ups
Dips
WOD
Complete 5 rounds for time of:
Row 200m
30 lunge steps (15 each leg)
30 push-ups
Joanne's Final Time - 22:53
OWMA Quotable Quote
"Go girl!"
- Freddy cheering me on as I chug through the WOD. Me just being plain annoyed.
Row 1000 meters
Five rounds of ten reps:
Samson stretch
Shoulder Rolls
Overhead Squats
Sit-ups
Dips
WOD
Complete 5 rounds for time of:
Row 200m
30 lunge steps (15 each leg)
30 push-ups
Joanne's Final Time - 22:53
OWMA Quotable Quote
"Go girl!"
- Freddy cheering me on as I chug through the WOD. Me just being plain annoyed.
Monday, March 05, 2007
CrossFit One World W.O.T.D.
Coming back from an injury is a bitch, but you gotta just put one foot in front of the other and march on. I'm sore... completely and totally sore.
Warm-up
Row 1000 meters
Three rounds of Ten reps:
Samson stretch
Soulder rolls
Overhead squats
Sit-ups
Back extension
Dips
WOD: Twenty-ones
20 12# dumbell thrusters/1 sit-up
19 12# dumbell thrusters/2 sit-ups
18 12# dumbell thrusters/3 sit-ups
17 12# dumbell thrusters/4 sit-ups
16 12# dumbell thrusters/5 sit-ups
15 12# dumbell thrusters/6 sit-ups
14 12# dumbell thrusters/7 sit-ups
13 12# dumbell thrusters/8 sit-ups
12 12# dumbell thrusters/9 sit-ups
11 12# dumbell thrusters/10 sit-ups
10 12# dumbell thrusters/11 sit-ups
9 12# dumbell thrusters/12 sit-ups
8 12# dumbell thrusters/13 sit-ups
7 12# dumbell thrusters/14 sit-ups
6 12# dumbell thrusters/15 sit-ups
5 12# dumbell thrusters/16 sit-ups
4 12# dumbell thrusters/17 sit-ups
3 12# dumbell thrusters/18 sit-ups
2 12# dumbell thrusters/19 sit-ups
1 12# dumbell thrusters/20 sit-ups
(Note: The posted WOD is completely different. My ankle is still recovering, so Freddy let me do this ankle-friendly WOD. Joanne's final time - 39:05)
OWMA Quotable Quote
"New students have to sign a waiver."
- Freddy poking fun at me for being MIA for almost three weeks.
Warm-up
Row 1000 meters
Three rounds of Ten reps:
Samson stretch
Soulder rolls
Overhead squats
Sit-ups
Back extension
Dips
WOD: Twenty-ones
20 12# dumbell thrusters/1 sit-up
19 12# dumbell thrusters/2 sit-ups
18 12# dumbell thrusters/3 sit-ups
17 12# dumbell thrusters/4 sit-ups
16 12# dumbell thrusters/5 sit-ups
15 12# dumbell thrusters/6 sit-ups
14 12# dumbell thrusters/7 sit-ups
13 12# dumbell thrusters/8 sit-ups
12 12# dumbell thrusters/9 sit-ups
11 12# dumbell thrusters/10 sit-ups
10 12# dumbell thrusters/11 sit-ups
9 12# dumbell thrusters/12 sit-ups
8 12# dumbell thrusters/13 sit-ups
7 12# dumbell thrusters/14 sit-ups
6 12# dumbell thrusters/15 sit-ups
5 12# dumbell thrusters/16 sit-ups
4 12# dumbell thrusters/17 sit-ups
3 12# dumbell thrusters/18 sit-ups
2 12# dumbell thrusters/19 sit-ups
1 12# dumbell thrusters/20 sit-ups
(Note: The posted WOD is completely different. My ankle is still recovering, so Freddy let me do this ankle-friendly WOD. Joanne's final time - 39:05)
OWMA Quotable Quote
"New students have to sign a waiver."
- Freddy poking fun at me for being MIA for almost three weeks.
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