one day it'll all make sense.

Posts tagged ‘Paleo’

Just coast

Where do I begin… it’s been an interesting nearly 2 weeks of learning stuff. I’ve found the effects of nutrition and exercise fascinating for a long time, but I’m kinda diving into a whole different level that I didn’t even know existed. When I was still at CFD Coach Sharon used to tell me all the time that I was overtraining. I figured if that was he case, my body would let me know. Days where I was really sore or overly fatigued I’d take a rest day then jump right back into routine again. It seemed to work for me, so I carried on, but was that the start of the weight issues? I mean, I knew I was gaining weight then, but had no idea why. Could my restricted diet and excessive exercise be the reason? WTF!?!? Seriously!?!? I used to look at the badasses in the box like Coach Dave who trained pretty much non-stop and really didn’t think of my exercise routine as excessive, but I know now you have to take into account your own situation and listen to your body on a deeper level. It’s more than just sore muscles that suggest it’s time to assess things! A super clean eater who works out a lot should NOT be gaining body fat! That can be a sign that your body is in panic mode and fighting for survival.

So what’s the answer? That I’m not sure yet. I know I need to test out a month or more of lower intensity to see if this theory is right, but I haven’t gotten myself to the mental preparedness for that yet. Crossfit is my therapy and I’m scared to let it go.

Re-Inspired

This is one of those posts I was torn on which blog to write it under… it follows the crossfit/nutrition path I often follow with this one, but will have a large amount of MS content as well.  Anyways, it’s happening after quite some time bouncing around in my head.

2017 seems to be a year of “Full Circle” with me.  What I originally saw as full circle in terms of going from working at Sport Chek in Milton in 2005 to Henry’s and right back to Sport Chek in Milton in 2016 wasn’t even the whole picture.  Before Chek I was a professional photographer, and now I’m getting back into that scene as well 🙂  Not the same format however, but once again shooting something I’m passionate about.  It’s a whole different game now though, but exciting none the less!

Another full circle journey is my attempt to improve my life with my disease through nutrition and exercise.  I’ll come back to the exercise topic in a minute, but for now lets talk nutrition.  In 2012 I stumbled upon this: Dr. Terry Wahls – Minding Your Mitochondria and I was curious.  In 2012 I wasn’t in a good place with my mind and my health and I needed to try something, so I gave it a shot.  Cut dairy and grains from my diet and figured that was enough and don’t get me wrong, it did make a difference!  I was able to eliminate a drug I was taking just to stay awake as my energy improved and combined with exercise and just being overall fed-up with conventional medicine and the downward spiral it seemed to cause in terms of my quality of life, I eventually eliminated drugs all together.  That’s where I stand now.  A little over a year drug-free, but I still deal with the effects of my disease every day and would like to see if I can take things further to improve that.  I’ve done some of my own research lately and learned that relapsing-remitting MS typically transitions into secondary-progressive over time.  My relapses have certainly tapered off, either through my own influence with diet and exercise or simply as a progression of the disease, but the pain is still something I live with 24/7.  It used to be occasionally almost unbearable in intensity, but now it gets to that point pretty much every week and some days I just sort of crack emotionally.  Not something I’m proud of, but some days I just can’t be strong anymore.  Bright side – I have a massively supportive girlfriend who will be there for me every step of the way.  I came home last week and Dr. Wahls’ book The Wahls Protocol was waiting for me on the counter 🙂  Inspiration take 2!  This book is absolutely awesome!  So many of the things she mentions have me staring wide-eyed like “oh my god!  That’s ME!”  And you know it’s true love when your girl says “I’d try liver if it will help you” ❤  Liver!  GAG!!!  I’m weird about the odd bits you find in a boneless-skinless chicken breast!  But if it helps with the pain, I’ll give it a try.

Another part of my spring re-vamp involves the crossfit routine.  I took Coach Jen’s advice a few months ago and scaled back the WODs while introducing some lifting days back into my world.  Between the Open and helping Amanda prepare for the Festivus comp, the whole WOD portion has been all but abandoned for longer than I would have liked.  I went to a class this week and cardio-struggled (as expected) and ball hockey has been harder than I’d like.  Coach Jay and I crossed paths after the WOD Thursday and he said “how was that?!  Been a LONG time since you’ve gone a class!”  Sad face.  It probably showed!  My legs were NOT happy with the box jumps or the wallballs, but at least the cleans were a piece of cake right?  Festivus is today, so starting Monday I hope to get back into the WOD routine so I can confidently call myself a legit crossfitter again!  Oh, and I’ve added a short run to my morning routine as well.  Hoping it all helps 🙂

Now there’s a plan

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Let us back-track for a moment… 5 years ago I had just moved to Waterloo.  I had been living a pretty crazy life with a long drive to and from work every day and LOTS of ball hockey. Also quite committed to the global gym scene.  I had recently started the whole Paleo routine trying to fix some health crap. Oh! And I was skinny!! Not healthy necessarily despite all my efforts, but shopping for pants mad me happy for the first time in my life. Unfortunately that was the only thing really at time, but it was pretty huge. Life in Waterloo was a real change. I was 6km from my job, with an awesome gym in between. I had so much time on my hands I didn’t really know what to do with it at first, but I figured it out. Reconnected with an old friend from work who had gotten into personal training and started lifting. You probably know that drill… Monday leg day, Tuesday back and biceps, etc.  Pretty boring stuff, but I wanted to gain some muscle. Then one day I found crossfit. It was new for me, but brought the cardio element back to my world which I had been missing (Waterloo doesn’t offer the same ball hockey opportunities Toronto did!!). It was new, and scary, and exciting… and FUN!!  Downside… I slowly started to gain weight. At first I thought, all good its muscle. And in a sense I was right! But every season I was shopping for new clothes cause the old ones didn’t fit anymore. After a while I started to freak out a bit, so I tightened up my diet (which was pretty strictly Paleo already) and worked out more. But the weight kept creeping up. Could I have been going about things all wrong?! Fast forward to today and finally realizing that crossfit and Paleo could be responsible for my weight gain!! WTF!?!? I read this a few days ago which really got the ball rolling in my mind:

paleo-made-fat-pop-tarts-got-shredded/

I felt like this guy completely understood how I’ve felt!! I mean, I have a pretty decent 6-pack that I’ve worked really hard for, but there’s this layer of body fat covering everything.  I did a bit more reading and decided it was time for a change. I had already made the decision to give up nut butters, which at least had me in the right direction, but I’m increasing my carbs as well. After 5 years of quite a low carb intake, it might be just what my body needs? Or I might get fatter. I’m really hoping option A is reality.   There’s a part 2 to this rant. With dropping the fat content, my macros were in line with what Coach Jen had recommended at my nutrition consult, but my calories were still quite low.  So I asked! Explained my frustration and what I was looking for and got another response I hadn’t been expecting!  My focus had been set on adjusting the diet component once again, but Jen’s thoughts were along a different line.  Could crossfit be to blame?  Seriously??  So now it’s a matter of trying to determine wether my super-clean eating or intense workout routine is the reason I can’t shed a few pounds.  Not binge eating, or nights of drinking, or sitting on the couch… a clean diet or exercise.  What. The. FUCK.  Jen is also looking to lean out before a very important event in June, so she is readjusting her workout routine with the same goal in mind.  “We could lift together!  Misery loves company, right?” she said haha!  Anyways, her plan involves just lifting 3 times a week and cutting the WODs to 2 per week MAX.  They are great, but they cause stress on your body (says Jen) Some people handle stress by loosing weight, some bodies go into panic mode and store everything as fat!  So… sitting on the couch might actually be a more effective way to lose weight?  I don’t know… so confused.  What I DO know is crossfit keeps me sane and happy, so I’m making some adjustment to my workout routine for now but focusing more on the nutrition part.  Last night we went to Olympic lifting class instead of the WOD for the first time in ages 🙂  It’s kinda strange how I used to feel like I was ripping myself off from the sweatfest I needed and just went through the motions of the class without much enthusiasm.  Last night was so different!  I loved it 🙂  and Coach Carson is amazing!  The crossfit side of things will benefit SO much from working with him too.  Plus if I can actually lean out a little the gymnastic parts should improve as well.

Anyways… long rant.  I have always had a goal, but now I feel like I have a plan too.  Hopefully that’s the difference this time.  To be continued…

just breath… and lift!

It’s harder to put in the effort to write something when I don’t have something totally exciting to talk about.  Some random drama right now too.  I’m back on the sh*t list with my mother for not doing a good enough job of balancing my very limited “free time” between her and my girlfriend.  “This always happens when you’re with someone!  We hung out lots when you were single!”  Thanks mom.  I don’t really think the solution is I need to just be single again, so… yeah. Added pressure at work this month too cause it’s the final month of the “year” and people don’t seem to be super camera-shoppy at the moment.

Wed. Sept. 14:

BUY IN – OTM, 12 rounds:
1 Power Clean + 1 Front Squat + 1 Squat Clean
**Increase weight each successful round
55-65-75-85(2)-95(3)-105(3)-115(2)

WOD – Wednesday Chipper:

10 Rounds for time:
40 Dumbbell Thrusters  #20
40 KB Swings  #35
30 Pull-ups
30 Weighted Box Step-ups  #20
20 Ring Dips
20 DB Squat Cleans  #20

Time – 12:30

Loved the buy in 🙂  The WOD was good too although it did involve random scaling for the ring dips and some of the pull-ups.

Tues. Sept. 13:

AMRAP 20:00 Minutes:
In Teams of 3-4, Relay Style:
20/15 Calorie Bike
15- Pushups
100′ Farmers Walk (70/53)

5 Rounds.  Airdyne makes push-ups way harder than they should be :p

Mon. Sept. 12:

3 Rounds for Time:
40- Air Squats
20- Hang Power Cleans #115/#75  #65
Rest 3:00 Minutes
2 Rounds for Time
5 –Rope Climbs
100 Foot HS Walk bear crawl
1 Min L Sit (accumulate if necessary) bar hang

Scaled the seconf part of this to death.  My hip was back to its old trips and my first rope climb was detrimental.  Ah well, can’t be superhuman all the time.


Sunday Amanda and I went to Open Gym at CFC.  Jason runs an insane 2 hour class which we’ve yet to attempt, but cause there are 2 gyms really the other side is available for working on your own or playing with the barbell club crew.  It’s been a good chance to work on stuff for the comp we are doing together in a month and get some pointers on lifts 🙂  3 years I’ve kinda struggled with the snatch and this past Sunday I got a few tips that really made sense!  First… it’s not a deadlift.  Ditch the stripper pose and lower your BUTT!!  Second, after you jump and open your hips… pretend your arms are full of groceries and you need to close the car door… with your butt.  :p

 snatchfix

Last week’s Hero WOD Friday wasn’t as awesome for me as the previous ones.  Quite probably one of my favourite days of the week, however this week I didn’t live up to my typical expectations of myself.  I’m trying to not beat myself up for it too much though considering I took the smarter route by scaling stuff cause my shoulder is still pretty unhappy with me after last Friday.  Why can’t we all be indestructible??  Anyways, I need to be smart in this respect for once in my life.  In just over a month my girl and I have our first comp together 🙂

Fri. Sept. 9:

BUY IN – Warm up:
Part A – 3 Rounds
30 sec. Skipping
10 per leg Spiderman Stretch
5 Scapula Pull-ups / 2nd round 5 Strict Pull-ups / 3rd Round 5 Kipping Pull-ups
Part B – Empty bar
100m Jog
10 Good Mornings
100m Jog
10 Back Squats
100m Jog
10 Elbow Rotations
100m Run
10 Strict Press
100m Run
10 Front Squats
100m Run

10 Stiff-legged Deadlifts

Holbrook”

10 Rounds for time:
5 Thrusters  #65
10 Pull-ups  scaled
100m Sprint
Rest 1 minute

Time – 23:45

Only part of this I did Rx today was the sprint.  I HOOFED it!  🙂  The scaling option Coach suggested for the pull-ups involved a barbell on the rack, high enough that arms were fully extended sitting on your butt… then grab the bar an pull straight up with feet still on the floor.  Challenging, but my shoulder was down for that 🙂  Rx for the thrusters was 80lbs too, which I don’t think I’ve ever done before but would like to have at least tried.  Oh well… next time 😉  There will be a next time.  I liked this WOD and really want to give it another shot when my shoulder is happy again.

image

Love. Ok, all the ones in the photo have bacon, but only half did. And we crushed them all… Sounds pretty ridiculous except that skewers happened at lunch time, then we finished them off for dinner. And I still fell way short of my calories goal for the day. My chick eats twice what I do, yet I’m the one who struggles to get my giant quads into my shorts. It’s bull shit. Anyways… Skewers were so good!!

siesta?

Tues. Dec. 19:

I need to come to terms with the fact that my body is begging for a break.  Like, more than just my usual 1 rest day too.  The Relentless Showdown comp is THIS Saturday.  My legs are tired, my shoulders are pretty cooked and my hands!  Oh, my hands…  Maybe I’m just being a baby, but they’re sore!  I went into the box this morning with every intention of NOT doing pull-ups.  My partner said “well, I’m not scaling” so sure enough… I jumped on the bar.  Duh.

partner WOD2

Today is another bring a friend day at the box.  That means BIG classes!  Although I think it was pretty much all regulars this morning there was like 11 at 6am.  Not huge, but big enough.  I wanted to be a *new athlete* today, but my pull-ups need so much work!  I can do 1, then maybe 2 but for sure after that shit gets messy.  I can’t figure out the part of the movement that happens after you pull you chin over the bar!  Watched SP closely today… I don’t kick back in my kip at all.  Something to work on for sure. (as I write that my hands are weeping softly at the thought…)

In Teams of 2, AMRAP in 20:00 Minutes
“Cindy”
5- Pullups (*Situps*)
10- Pushups
15- Air Squats
* New Athletes*
Partner A works odd minutes
Partner B works even minutes, continue where your partner leaves off.

We lost count of rounds, but it was at least 25.  I did end up scaling this one to 3-6-9 for reps until about half way through when I realized I didn’t want to scale the push ups or squats.  3-10-15 I’m sure Coach Dave would not be so keen on, but it worked for the partner set-up and I definitely got a decent workout.  SP and I layered on 3 x 15 reps of GHD sit-up and 3 x 10 reps of GHD back extensions at the end “just for kicks”.  Now time for some rest.  My mornings will lack purpose…

nomNew girl can cook 🙂  Last night’s dinner was prepared by yours truly, but was a copycat of the dinner cooked for me last week in Burlington.  So easy and so good!  A quick stir fry of chicken, broccoli, zucchini and asparagus with a little garlic, chili powder and paprika.  Very tasty and totally WLC friendly.

Squat therapy

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And I’m not even the hugging type.  But that’s a whole different story.

Where do I even begin?  Or more so, what do I even feel like sharing…

Staring at the bottom of your glass
Hoping one day you’ll make a dream last
But dreams come slow and they go so fast

-Passenger

I’ve been riding a high for so long that I was honestly starting to think it was possible to continue that way forever.  I knew life was good, but I don’t think even realized just how good until I got knocked down.  I’m still hanging on to the hope that I will be able to stick it out without falling apart until Yuko learns to just co-operate at the box.  Some days are great, some days are awful but c’est la vie.

We’ve been doing a LOT of cardio WODs lately it seems, which is exactly what I need right now.  My clothes are fitting nicely again 🙂  Plus Yuko and are still getting out for a walk or run every day it’s not pouring raining.  Around 5km per day has been the therapy I’ve needed at times.  Like Tuesday.  My DM came in to visit, which struck me as totally weird right when she first mentioned she would be in.  We don’t often see anyone from head office.  I’ve always had a good relationship with her, so although I was a little suspicious I was also looking forward to the visit.  My store looks great and sales have been quite good lately.  Except my fears were right.  I got a write up.  Ouch.  I’m not a fan of HR and never have been even pre-Henry’s.  They pass judgement without searching out both sides of any story.  Apparently an “exit interview” was done when we terminated my ex-assistant and he made some allegations.  Lie #1 – I spend too much time in the office on Facebook.  Ok – I am the anti-Facebook.  I was prepared to close my account after I moved from Etobicoke, but I stuck with it cause my CFD people have a group.  Only time I go on is to post pictures from the box, and that’s never on my ghetto work PC.  Lie #2 – I don’t let the staff have any fun.  I’m sorry if it seems unfair when I ask people to please lower the volume on their conversations when congregated near another staff member speaking with a customer on the phone.  Also not a huge fan of drawn out Snap Chat conversations while on the sales floor.  Further emphasis to my opinion that social media is harmful to relationships/friendships/family etc.  The part that bugs me the most is reflecting back to the looooong list of people I’ve worked with/for over the years.  I actually like my job.  I’m actually proud of the company I work for and the position I hold.  I’m one of the few people who still exist who actually give a damn.  But I’m getting a write-up.

So Tuesday morning’s WOD was great.  Then the shit hit the fan.  Then Wednesday is a rest day.  So TODAY I couldn’t wait to go sweat out anger/hurt feelings.  Today was a day that I would have attacked any WOD just cause I needed it so bad.  Good thing I guess, cause today’s WOD was brutal.

Thurs. July 16:

“Helton”
3 Rounds:
800 Meter Run
30 Dumbbell Squat Cleans (50’s/30’s)  20’s
30 Burpees

Time – 31:42

You know it’s wicked when the burpees are the “rest” portion.  That was the case today.  This was the kind of WOD that drags you right down to rock bottom, then pushes you to fight your way back up. Fitting for the emotional train wreck I’ve been for the last day and a half.  I probably should figure out a new solution for dinner though.  Most days it seems I get a good breakfast and lunch, then hopefully a snack before heading to the trail after work with the dog.  By the time I get home it’s too late for dinner and by morning I’m pretty hungry but I won’t eat before a WOD.  Could explain why I had to drag myself around the box (2x) for the final 800m…

Tues. July 14:

50 – 40 – 30 – 20 – 10 Reps:

Double-Unders
Abmat Sit-Ups
200 Meter Run after each round.

I’m typing this on Thurs.  My abs still hurt.  A scaling option for the double unders was lower reps at 10 – 8 – 6 – 4 – 2.  I definitely got the last 3 rounds, but the 10 & 8 probably had a bunch of questionable reps.

Mon. July 13:

Teams of 3
AMRAP 7 Minutes: Thrusters
50 Reps (95/65) #55
50 Reps (115/80) #65
Max Reps (135/95) #75
-3 Minute Rest-
AMRAP 7 Minutes: Hang Power Cleans
50 Reps (135/95)  #65
50 Reps (155/105)  #75
Max Reps (185/135)  #95
-3 Minute Rest-
AMRAP 7 Minutes: Deadlifts
50 Reps (185/135) #125
50 Reps (225/155)  #145
Max Reps (275/185)  #165

Max Reps – 18 / 17 / 42

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PR Friday

PR Friday!!  See?? Further justification that Friday should be deadlift day.  Also, my BUTT says “thank you Coach Dave!” (dripping heavily with sarcasm) for the Thursday lunges.

Fri. June 5:

Coach Greg was in charge today.  Actually the later part of this week has been a mash-up of the coaches I rarely get to work with.  Mom & Dad (Dave & Sharon) are away and the kids have taken over!  They are doing a pretty awesome job 🙂  Today’s warm-up was creative.  Burpees to the tune of Roxanne.  Like every time Roxanne is sung, do a burpee.  Starts out pretty tame, but the end chunk is a steady string of the lovely things.  Side note – Yuko is getting really good at his “down, stay!” during a warm-up.  He just lay there through the series of throw-myself-down, pick-myself-up, repeat.

Part 1. 5 Sets: 1- Squat Clean and 1- Jerk Complex *Increase load after each set

#85 / 95 / 105 / 110 / 115*


Part 2. Deadlifts:
Work up to a HEAVY single and then rep out  with 10%-15% less

1 rep #250 / rep out #165 10 reps

NEW Squat Clean PR – #115           

NEW Jerk PR – #110        

NEW Deadlift PR – #250  <– this could have been heavier if this genius hadn’t put cream on my quads before coming to the box.  Once the bar contacted my thigh it didn’t want to move!  Still happy happy, but also stoked to try again another time.

progress

Thurs. June 4:

Teams of 3- AMRAP 20 Minutes
Station 1: Row for calories
Station 2: 50 Foot Double Kettlebell Walking Lunge (70/53)
Station 3: Rest
*Rotate stations as partner finishes walking lunge, score is total calories on the row

Kinda boring, but Coach Jenna nailed it with her pre-WOD pep talk.  “You’ll look at the clock and think jeeeezuz! still 18 minutes left! then next time you look up there will be like 6.  That happened.  My focus on this one was to keep my row efficiency as close to 1,100 cal/hr as possible.  Nailed it.  The lunges were lunges.

Tues. June 2:

AMRAP 15 Minutes:
1 Clean and Jerk (155/105)
1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
2 Clean and Jerks (155/105)
1 Round of Cindy
3 Clean and Jerks (155/105)
1 Round of Cindy
4 Clean and Jerks (155/105)
1 Round of Cindy
*Continue to add 1 Clean and Jerk each round

Tara and I looked at each other and asked “how much you cleaning?”  No response.  hahaha I had a game plan in mind of #85, but after a few warm-up reps I wasn’t so sure.  We both decided on #75.  We also both commented after the WOD what a good decision this was!  My T-spine has been pretty locked up for a few days and about 8 minutes in the jerks were a dagger in the middle of my back.  So I just cleaned.  Cindy was awesome though!  My pull-ups were pretty decent 🙂

Mon. June 1:

Part 1. Squat Snatch: 1-1-1-1-1  #65*
Part 2. Back Squats: Work up to a HEAVY single #165

Decided to go for form over load on part 1.  By the end of it all, I was moving really well!  Like actually making contact with my quads before throwing the bar over my head.  Win.

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