Our family is in transition from omnivore to herbivore… Yes we used to raise our own cattle for slaughter and we loved steak and jerky and such BUT we’ve decided to change. We literally eat no meat anymore, with the exception of what our kids …
I <3 documentaries! I also <3 food! So I decided I’d like to share with you some of my favorite documentaries. I recommend you doing your own research after each of these videos but I feel they are all pretty accurate in what they are …
To earn your Spartan Trifecta you have to complete a Sprint, Super and Beast in one calendar year. A Spartan Sprint is 3+ miles and 20+ obstacles, a Spartan Super is 8+ miles and 25+ obstacles and then there’s the Beast which is 13+ miles and 30+ obstacles.
I have to admit that there were moments when I was half way up the rope struggling to hang on that I wondered the same thing. Times where I stepped on a rock funny and hurt my ankle. Those never ending down hills that made my knees want to explode… Then there were those times when I struggled to hold on to the Z wall and a complete stranger asked me if I needed help. The time I CONQUERED the rope climb and rang that bell! Times that I got to help give somebody a boost over that 8 foot wall!
I am no elite but I’ve now run 4 Spartan races and I’d love to share a few tips that helped me. If you’re worried about not being able to complete the obstacles, bring a friend. Don’t have any friends that want to join you, check out Beasts Obstacle Course Racers, an awesome team of OCR peeps, beginner to elite that are always looking to add new members of the family, myself included 😉
Have fun and make sure you get some protein and water back in your system after you FINISH. Your body needs good fuel to repair all the damage done on race day! Oh and make sure you get a before and after picture! Wear that t-shirt with pride because what you did was a feat worth bragging about! Best of luck. I’d love to hear how you did and what helps/helped you SPARTAN UP!!! AROO!!!
Let’s be real… I’m a Reese’s Peanut Butter Cup addict. Chocolate peanut butter anything really. My husband used to bring them to me when we were first dating <3 he knows the way to my heart, lol. I saw a fellow Coach post this recipe …
Anyone who knows me knows that I HAVE A TERRIBLE SWEET TOOTH! Yes I admit, my struggle isn’t with the workout but the lack of sweets allowed in most diets! I am so thankful that I’ve found a superfood supplement that allows for me to …
1. Muscle helps you keep the fat off!
One study shows that adding strength training to your workout regimen 3 days a week can help increase the amount of calories burned during normal activities. Why? Because the more muscle you are having to work the more you are going to burn! You burn calories during strength training but did you know that your body continues to burn more calories after your workout? Strength training can boost your metabolism up to 20 percent.
2. Protects those bones!
Adding strength training helps prevent bone loss. Did you know that you lose approximately 1% of your bone mass every year after the age of 40? Calcium alone can’t fix all the damage, you need to contribute to the cause too! A research study by Ontario’s McMaster University(1) found that a year-long strength training program increased the spinal bone mass of postmenopausal women by nine percent! I know so many people with degenerative disks in their back and strengthening the core will help.
3. Work it, harder, make it, better, do it, faster, makes us, STRONGER… (Did you read that without singing it?)
Strength training benefits all athletes. Losing fat mass can make you lighter, which intern takes strain off over other movements. Making your muscles work to contract makes you stronger. If you think about it, which is easier: Jumping while holding a 10lb rock or jumping with nothing? Training with the rock is going to make you jump higher when you don’t have the rock. Muscles do need time to recover with strength training. It’s recommend to break strength training into sections, back & chest, arms, legs, etc. so that you have rest time before straining those muscles. Did you know that strength training actually causes tiny tears in the muscle, which “scars” and creates a bigger mass but also strengthens them? Don’t be discouraged ladies, I don’t think I’ve ever heard someone complain about firm round buns. 😉
4. Helps with posture.
Strength training can help improve your balance and posture, your core contributes to a just about every body function. Making those muscles stronger will help take the strain off your back. Making sure you have proper form when lifting can even increase your rage of motion. I included a website below that lists a few really great strength training exercise for better posture. (2)
5. Stay a little healthier!
Many health benefits from strength training, suggested it may help with arthritis pain, help maintain glucose levels in diabetics, increase bone density. Arthritis sufferers will benefit from strength training because you’re strengthening the muscles that support the joint, helps take the strain off. A Harvard study(3) found that men who do at least 150 minutes of strength training per week cut their risk of type 2 diabetes by about 34%… What is there not to like about that?
6. Introducing Dr. Feel-good
Strength training gives a natural boost of endorphins. Going to the gym and doing lite sets probably won’t get you going. Push yourself and get to feeling that burn, or as I like to call it the Jell-O effect, you know you work so hard you feel like Jell-O! I always feel better after kickin’ my own butt at a workout. When you’re feeling down and speak to a doctor, one of the first questions they so is do you exercise regularly? It’s a natural antidepressant. It will even help you sleep better and just feel better in general(4). Cardio is good for mood boosting too, helps me to run my stress off!
The answer is EVERYONE! Don’t be discouraged by weight machines. Every gym I’ve ever been to has someone standing around who would be more than happy to show you how to use a machine! If you still aren’t comfortable try starting with small hand weights. YouTube has plenty how to videos. Please check out mine HERE. Just remember not to bite off more than you can chew. It is better to work your way up than to risk injury. Don’t be afraid to ask me any questions you may have too! Darcisfitkick@gmail.com
If you have a previous injury or health condition, please talk to your doctor about the best place to start your new strength training at.
(1) https://macsphere.mcmaster.ca/bitstream/11375/11343/1/fulltext.pdf This one is a long article but it has a lot of great facts if you have the desire to learn more about the study and other studies too.
(2) http://www.livestrong.com/article/371062-weight-lifts-that-improve-posture/
(3) http://www.health.harvard.edu/staying-healthy/add-strength-training-to-your-fitness-plan?utm_source=heart&utm_medium=pressrelease&utm_campaign=heart0615
(4) http://www.health.harvard.edu/mind-and-mood/exercise-and-depression-report-excerpt I really like the Harvard website. They have done a lot of medical studies that just fascinate me. If you’re curious about something specific Google a Harvard study on it, lots of info.
Sometimes you just need a little sweet treat! I LOVE PEANUT BUTTER! Almost to the point where it’s dangerous if there are chocolate chips in the house because I’ll take a scoop of PB and a scoop or two of chips and snack…almost every night …
I’ve been on a wrap kick lately. A tortilla counts for one yellow container in the 21 Day Fix and 21 Day Fix Extreme meal plans, so does a slice of bread but who only wants a half a sandwich? Hence the wrap, I’m not really big …
I am really trying hard to get myself and my family on cleaner diets. If you’re unsure what clean eating is, it is essentially fresh food, not processed stuff from a box. I don’t get to control their lunches too much but I get to help them choose healthier breakfasts and make healthier dinners.
My boys LOVE pancakes. I don’t make them very often because I got my pancake skills from my Grandma Charlotte. I remember as a kid eating pancakes at her house that were way too cooked (thank goodness for syrup, lol.) I usually make myself banana pancakes that consist of 2 eggs mixed with a banana. While they like those, they seemed to really enjoy these ones better. I think I might try using this recipe to make waffles too.
This recipe is best for probably 1 serving. I tripled the recipe for me and my 2 boys.
Banana Pancakes
Ingredients:
1 banana
2 eggs
1/4 cup Applesauce
1/2 cup old fashioned oats
1/2 teaspoon Cinnamon
1 teaspoon vanilla extract
Butter or Coconut Oil
1. Pre-heat your pan or griddle to medium low heat. Wait to grease with butter or coconut oil until your just about ready to put the batter on.
2. Put oatmeal into a blender or food processor and chop them all up so they are pretty fine. Add cinnamon and set aside.
3. Mash up banana in mixer. Add eggs, applesauce and vanilla, blend well.
4. Add oatmeal and cinnamon to the banana mix and mix up well.
5. Pour a 1/4 cup of batter onto the griddle and wait till bubbling like regular pancakes to flip.
6. Remove from griddle and enjoy!
Tip: My kids prefer syrup on their pancakes but I decided to use a little applesauce on top and it was DELICIOUS! I think I’ll be using that more often instead!
I used to work at this amazing little restaurant in The Dalles, Oregon called Zim’s Brau Haus. The cook there always made the best chili, his wasn’t vegetarian. He makes an AMAZING Philly Steak soup too but that’s a story for another day. So since …