Being Paleo and POOR... (Bonus VLOG!)

...can be the PITS.

Vacation included these awesome ducks.

We just got back from a week-long-penny-pincher vacation where Paleo went OUT THE WINDOW--and adding that adventure to this past month of non-stop performances--it's time to get my butt back on the Paleo Bandwagon...but it turns out that's hard to do when moths are flying out of your wallet.

I can already feel the sluggish, "I just want to nap forever" effects of a week-long carb binge and working out today was challenging, but completely rejuvenating! (See below, *wink wink*) But I know that getting a good sweat-on is only half the work; it's time to refill the cabinets and load up the fridge with those colorful, non-pesticide, organic, from the heavens fruits and veggies and lean, grassfed, free-roaming, super organic, angel kissed meats. YEAH RIGHT!

Ok, no no no...this really is going to happen, but probably not on the first trip. Especially when a credit card bill is due and then rent and electric. So it's about making smart choices, cutting corners where you have to, and making the best possible substitutions you can! These days, Farmer's Markets and CSAs are all the rage and with good competition, many of your local farms are putting together great deals on "grab bags" and discount boxes. If you're heading to the grocery store, try try try to stay in season! This may take some Googling beforehand, but prices will always be better if your produce is coming from around the block, rather than around the world.

Your proteins are a similar story, as it's about striving for quality where you can. I understand more than anyone that feeling when you walk into your Whole Foods/Wegmans/Fancy Grocer, pick up that gloriously perfect package of steaks, then chortle at the astronomical price and move on. It happens, one day though, I WILL BUY THOSE! But when it comes to beef, pork, lamb, chicken, eggs, etc--it is possible to eat well.

In fact, this Whole9Life article does a pretty darn good job laying it down for you. 

Take a peek at what they say about fats too, as it's all good advice. In the end, strive for quality, no matter what tier you happen to be shopping at right now.

See! We can and WILL get back on the Paleo-Track...even on a budget.

Now for something completely different!

I was in the middle of Round 4 of my "Vacation Come-Back" workout when I thought..."Hey, why don't I show the folks that I'm really doing all this nonsense. And you can, too!"

So here it is: This Primal Yogi ~ Vacation Comeback WOD.

And don't worry, in time the quality of these videos will skyrocket! This is the beginning. ;)

5 Rounds - Your Choice of Kettle Bell 

(I'm rocking a 35lb)

10 Kettle Bell Swings

10 Burpees over the Kettle Bell

30sec Over-Head Hold

10 Goblet Squats

20 Sit-Ups

Until next time, Cave-Kids!

Grr...urg...LOVE,

This Primal Yogi

Over Indulgence and I.T. Band Basics

Well culminating with an AWESOME day at Six Flags/Great Adventure with the hubs and some homies, this marks the end of our "excess." There was money spent, dinners out (because there was no food in the house...like that's the answer!), DAIRY, and even a gluten frenzy with a belly full of beer over the past week or two. It's official: our bodies and our wallets are paying for it. Both Jordan and I believe that completely cutting everything out to the EXTREME is just asking for trouble, but it's times like these that I definitely know that the dietary changes I have made in the past year are really for the best. Dairy, gluten, sugars, simple carbohydrates--as awesome as I sometimes think they are in the moment, never fill me, satisfy me or make me happy in the long run.

And it turns out that when shopping correctly (because I know that shopping properly for local veggies, fruits and farm raised meats can seem pricey at first!), keeping all the crap in your daily routine tends to deplete the funds even faster!!

So it's back to working out, cooking at home, brewing our own teas and extract syrups for seltzer, and making sure that our "indulgences" come from the amazing Veggie Boxes we get weekly from Robson's Farm! Check them out!

And here enters "The Challenge!" Tentative title: FREE FUN FRENZY!

Aside from our four days of vacation at the end of the month (where we'll still be pretty darn frugal, I swear!) I'm challenging us to 30 days of seeking out as much FREE FUN AS POSSIBLE! I'm not saying we have to have a schedule jam packed with fabulous freebies, but at least for the next month, I'll be passing along some Primal Passages about ouf Free Finds! (Oooh, I love alliterations.) Check back regularly for our cheapskate choices!

Now on to the yogi-goodness! Regularly I'll be breaking down the awesomeness of particular poses and how they can help with your every day life: whether it's for yogis, CrossFitters, weightlifters, runners, dancers, actors, writers, talkers, sitters, standers, you name it!

As this is the first installment, I want to start with a BANG, attacking a common complaint that I hear in the gym: TIGHT I.T. BANDS! ( <-- Learn what they are!) They are a doozy and can do a number on your form if you aren't regularly tending to their needs. Besides foam rolling, adding the following yoga postures to your routine will have those bands singing in no time!

PRIMAL POSES

Square Pose

SQUARE POSE is from the Yin Yoga practice. Usually you'll hang out here for a bit--start in a comfortable seated position, and slowly (but surely!) start on whichever side you like and place your ankle on top of the opposite knee. Align your shins as parallel as possible. As long as this feels good within the knees, feel free to add gentle pressure using your hands, or turn this into a forward fold. Repeat on the other side.  I'd give it 10 breaths each. 

Pigeon Pose (modification: pillow under hip)

PIGEON POSE  also know as "One Legged King Pigeon pose" or  "Eka Pada Rajakapotasana" (say that 3 times fast!) is one of my all time favorites and one of the first I will suggest to anyone with I.T. Band, psoas, or hip issues.   Begin on all fours then slide your right knee forward to the back of your right wrist; pulling your right knee as close to parallel to the front of the mat as possible. Use your back toes to straighten the extended knee, placing the front of the thigh to the floor. It should extend straight out of the hip (and not be angled off to the left), and rotated slightly inwardly, so its midline presses against the floor and both hips settle heavy and even toward the floor below you. If the spirit moves you, you can turn this into a forward fold and stretch your arms forward. (NOTE: as shown in the photo, this can be modified by putting a bolster or pillow just under the hip of the BENT LEG.) Repeat on the other side, about 10 breaths each.

Triangle...

...to Revolved Triangle!

TRIANGLE POSE  or "Utthita Trikonasana" is going to be a doozy here, as I revolve you later on! Stand tall then step your right foot backwards, toes pointing out toward the long side of the mat. Raise your arms parallel to the floor, surfer-style! Now on a breath out, extend your upper body directly over the the right leg (little teapot-style), bending from the hip, not the waist! Rotate the torso to the left, and bring your right hand down to a block, your shin, ankle, or the floor outside your right footy. Shoot that left arm toward the ceiling, aligning the shoulders. YOU DID IT! (hold for 5 to 10 breaths and you're golden)

NOW....

REVOLVED TRIANGLE POSE or "Parivrtta Trikonasana" is a little more challenging, but I promise you--your legs will know its greatness soon enough! From TRIANGLE POSE, draw your extended arm back down to the floor and square your hips over the forward leg. This time you will plant that left hand down to a block, your shin, ankle or the floor. Then slowly but surely, as you twist and rotate to the right, you will peel that right hand up to ceiling and and stack your shoulders once again. Hello I.T. Bands!! I'd give this about 5-10 as well; repeat both poses on the other side.

Eye of the Needle

EYE OF THE NEEDLE or "Sucirandhrasana" is another yogi-trade-secret and the last pose for today that will work wonders on your legs! Lie on your back with your knees bent and the soles of your feet on the floor. Hug your left knee into your chest. Cross the left ankle over right knee. That's step one! Let the left knee relax away from your torso. Bring both your hands to your right hamstring, lifting your right foot off the floor and threading your left hand through your legs to do so. Using your hands, draw your right thigh toward your chest. Try to keep both feet flexed and chill out here for about 10 breaths. Repeat on the other side.

YOU'VE DONE IT!

Now get those I.T. bands loose, your hips open, and your body ready now for whatever you throw at it!

Until next time, Cave-Kids!

Grr...urg...LOVE,

This Primal Yogi

What can happen in 5 months, you ask?

EVERYTHING. Honestly, anything and everything. But let’s begin on an unexpected note with something I saw the other day.

When I can’t make it into the gym, I program my own workouts at home consisting primarily of body weight conditioning (push-ups, air squats, sit-ups, burpees, etc.) and kettle bell work. And it just so happens that the square footage I map out for myself in the living room—just between the lizard tank and the coffee table—is located directly across from a mirror. This was unplanned in the beginning, yet I’ve done my best to use it to my advantage to keep an eye on my form…as opposed to using it as a tool of self-conscious judgment.  Well, it was during one of these at-home-sweat-fests that I caught a glimpse at something I had never seen before.  I was finishing out my third round of kettle bell swings, when I glanced up at the mirror and saw someone other than myself. Sacrificing my time, I landed the kettle bell to get another look at this stranger sneaking a peek at my workout. But as soon as my brain caught up with my eyes, I had the most ridiculous moment thinking, "DAAAAAAAMN!!! Check out those legs! HOLY CRAP...that's me!”  

      BAD ASS FACE!

Check them gams!

I’ve spent so much time worrying over those places that “still aren’t perfect;” my “trouble spots” that frustrate me like no other and often sabotage the proof of all of my hard work. But this was the first time I ever looked at the WHOLE me and saw the significant changes that I’ve made, the progress that’s happening, and this newer body that I should be proud of!

It must have been that spot in the living room, that time of day and the light streaming in, the positioning of the mirror: who knows and who cares! The light created a particular shadow, outlining muscle. Showing off proof that I’ve worked hard to get stronger and leaner.  Huffing and puffing from that last set of kettle bell swings, I smiled. Stupidly overwhelmed by pride. Beauty. Security. All of this work is meaningful. All of this work is worthwhile. And ANYONE can do it. 

It’s this moment, mixed with the ROLLER COASTER that has been my life for the past few months, that has opened my eyes to the future: helping other people do the same thing (get stronger, healthier, happier) is my calling. 

The next phase: teaching and training.

I’m not going to bore you with the nauseating details of my life since my last entry—I apologize for being M.I.A., but I kid you not: everything that could happen…did happen. BUT, I am a firm believer of moving forward and growing stronger.  Quick recap of the highlights:

An amazing experience performing in the musical Hair (which meant kicking it hard to lose several more pounds and tone up for the famous nude scene. OH SNAP!) Being cast in two more shows to do exactly what I love doing and feel great doing it. Celebrating birthdays, anniversaries, sad days, happy days, lost days and new beginnings. Knowing that I am love and supported, through the good and the bad. Working myself to the bone at a non-profit job that fulfilled all of those dream prerequisites I had made for my career yet caused me to lose sleep, worry all the time and become basically a crappy kind of person. LEAVING said job in a moment of triumph and terror. And it was these pivotal moments in time that lead me to my current state of positivity and purposefulness.

Once I rid myself of the confines of what I always “thought I was supposed to do” in a job I “thought I was supposed to have,” the world opened up to me. Opportunities came knocking on my door. Time opened up and I immediately became happier. Now I wake up thinking of the possibilities that are available, as opposed to the walls I once ran into over and over again.

Oh hey, Sammy Jean.

And  with the help my of my new side-kick Sammy Jean, I'm now ready to say, "Let’s do this."

What does this mean? Well! It means that This Primal Yogi is ready to get moving. I’m going to look into becoming a more targeted trainer. I’m going to teach the classes I WANT TO TEACH. I going to take this life by the horns and make it what it should be. Doing what I’m good at and enjoying what I do. Not because I have to, but because I want to.

 HOLY SMOKES THAT FEELS GOOD!!

So the next step from here? Talking to students, studios, gyms and creating my own programing and my own practice. Getting myself back in the gym and feeling good. And looking forward to the life I’m building at home and the future. Life is good, if you can be strong and work through the tough stuff…because there is so much out there that is worth sticking it through.  Quitting is for ninnies…and I’m not into that.

  

Grr…urg…LOVE,

This Primal Yogi

PS. OH YEAH!! I also did this bangarang Mud Run and I’m officially addicted. These people are amazing, and I’m so happy to call them my trainers, students and of course, my friends.

The super muddy CrossFit Mt. Laurel Team

Crawling under barbed wire...in mud.

Giant tarp-slide...landing in mud.

To My Heroes (Why yes, this post is sappy...)

So proud! Oh, and blonde. 

This month, I witnessed something amazing. I saw six people that I often work side-by-side with--sweating, yelling, laughing, hauling ass together--face a challenge, and crush it all with a smile. I stood along side people I proudly call friends and my CFMtL Family as we cheered until our throats went dry, making sure that the day's competitors knew that we were there with them through every double under, kettlebell swing, snatch and burpee. I saw myself becoming someone better, stronger and happier just by being a part of this world. And I felt myself both cower with anticipation and grow with excitement for my own competition that just so happens to be in 3 days.

In this past week...I had to do all of the workouts expected of me on Saturday...and yes, the excitement is still there...but so is the thought of peeing my pants.

So I have found that when I need to get out of my worry and find a focal point for this weekend--an inspiration that can lift me back into that space of "YES I CAN"--I find myself thinking of my two heroes, who again I am proud to call friends, and the look on their faces when they pushed through the workout and collapsed in relief and surprise and gratitude at the end. It helps.

Here's to them:

CFMtL Trainer: Dana Pancoast

"Big Dana" -
Now when you hear "Big Dana," I'm sure you're thinking of something that ISN'T our Big Dana. Yet, there is nothing about her awesomeness that isn't larger than life. I can remember my first days at the gym, when I was just about at "vomit-point" in my foundations and first full classes...or laughing my way through the fact that I couldn't even get my feet off the floor for a ring dip--she was there, soft spoken but encouraging. There is never a moment where she isn't working just as hard as anyone else in the gym (if not 3 times harder), and after finishing her last reps, she's right there calling your name as you push through to the end. It's most likely her determination...no, her modesty....no, her attitude...okay, it's kind of her package deal that makes her the best kind of trainer. She also used to be a swell yoga student...ehem....but I'm not one to judge. ;) I love the days when I walk into the gym and Dana is there to smile and ask me how my day was as I jokingly lament about the WOD: because I know she's got my back the whole way through, and I can only hope that she knows I'm there for her, too.

Newest CFMtL Trainer: Sue Velott

Sue, a.k.a. "Paleo Sue" -
This simply, in no way could be a post about my heroes if I didn't introduce you to SUE. Oh, the things I can say about Sue! But #1, if you aren't inspired, amazed, and completely in awe of Sue, I say "GET OUT OF MY SIGHT!" Okay, that's a little harsh...but seriously, I mean it. From the day she decided that nothing was keeping her from the CrossFit open this year, she has been on fire with conviction and results. I've known Sue--goodness gracious--for almost a year now, and the changes I have seen in her, both physically and emotionally, are breath-taking. She also has a natural knack for making others feel strong and unbreakable! Even after a personal panic attack at the top of the rope (yup, that was me) she was there at the floor to reassure me back to safety, and then magically talk me into jumping onto the 23" box. Because she can just do that! You see that when she puts her mind to something, IT HAPPENS. So when she tells you that you can do something, you don't doubt her. And in all of the classes that I have taught, I've never had a student that inspires me to be a better teacher the way that Sue does. I know I'm a goof and I know that I will always play the goon to make my students comfortable, but Sue's confidence in me when we're in class always has me striving to improve and learn for her. For all the people who come out to our class.

So this is a thank you to my heroes: for being a consistent and constant inspiration to me to be a better performer, a better athlete and a better teacher. And not just Dana and Sue, but all of my heroes that I work beside every day, trying to becoming better examples for ourselves and those around us. You know who you are. ;)

Photo courtesy of hero, "Big Dana."

NOW: Enough of this sappy crap, check out my star yogi JAMES doing some Camel! That's right, that's my student rocking some ustrasana after his workout.

I. am. so. proud.

Until next time Cave-kids...when I can officially say that I am a CrossFit-Style Competitor.

But not to worry, still your happy-go-lucky yogi, too. ;)

Grr...urg...LOVE,

This Primal Yogi

As we put the Pretty-Sick Blog to Pasture...

I just wanted to share a post from that blog that really launched me into my path. It received a great deal of support and then was reprinted for MindBodyGreen.com. You can head over to that article HERE! But don't you worry about Pretty-Sick: This Primal Yogi and The Barefoot Lymphonista are still blogging hard and staying Pretty. ;)

Finding Yoga in your CrossFit

“Research shows that the two types of individuals most prone to injury are individuals who are too flexible and individuals that are too tight. The first causes laxity in the joint, the latter causes problems such as loss of range of motion and pulling of the musculature on the skeletal structure causing improper alignment. With that said, I would recommend an individual supplement CrossFit with a yoga practice about twice a week. More for those who are naturally more rigid and tight as these individuals are more prone to injury.” – Megan Combies, CrossFit and Yoga coach in Santa Cruz, CA¹

The first two limbs [of yoga] that Patanjali describes are the fundamental ethical precepts called yamas, and the niyamas. These can also be looked at as universal morality and personal observances.²

***

When people look at me, I presume the last thing they are thinking is, “oh yeah, that chick’s a yoga teacher,” or “that girl definitely does CrossFit.”  And I guarantee that no one is thinking both. Well, well, well, don’t you feel sheepish.

YAMA - Satya: Truthfulness; non-telling of lies. Satya guides us toward truthfulness of thought, truthfulness of speech, and truthfulness in deed.

The BackgroundI’m loud, spastic, buxom, and clumsy with a penchant to get feisty once you’ve got me going. I have a background in yogic philosophy, which at times will cool me down, but I firmly believe in the here and now. I don’t practice yoga to change that fact—it’s rare that you’ll find me as a silent sister in lotus position for very long—but I use it to bring out the absolute best in the eclectic chaos that is Me (ie. giggling with my students in Happy Baby Pose). It’s through this self-aware yoga practice that I was confronted with the need (read: burning desire!) for more strength in my life: strength of body, strength of purpose, and strength of heart. Enter: CrossFit and my passion to prove to the world that Yogis and CrossFitters are squatting for the same higher purpose!

The “Cute Meet”It was such a whim at the time; it’s almost comical to see what it has become. A friend says she needs a buddy to try out this new gym, there’s a Groupon/Coupon/LivingSocial/SuperDeal that will make it worth my while, and the gym is in my old neck-of-the-woods…I couldn’t refuse. Then I walk into a garage full of weights dropping, music pumping, and scores on the wall…needless to say, I was out my element.
But the voice inside said,

“Remember that crap you learned about not judging others upon first glance? Rachel it’s not crap, it’s the way to live an honest, balanced, respectful life.  Yeah, yeah…”

YAMA - Ahimsa:  Non-violence, non-injury. Kindness and non-violence towards all living things; it respects living beings as a unity, the belief that all living things are connected.
After I was done talking to myself, my group did some basic training with PVC pipe (so a girl like me doesn’t break herself) and was put through a workout of burpees, wallballs and box jumps that I thought might kill me. But unlike the warnings I was given about the aggression I would find there, not once through the entire work out was I yelled at, made to feel inadequate, or pushed beyond my limits. The Strapping, Young Trainer—Tommy—watched us closely and even provided some personalized advice when I told him about an old hip injury.  The greatest thing, however, happened afterward. Everyone was smiling! They were out of breath, yes… but feeling completely awesome. It seemed like the room was filled with people learning something new about themselves and they loved it.

NIYAMA - Svadhyaya: Self-education, education of the Self, which leads to introspection on a greater awakening to the soul and God within.
Then across the box (yes, I’ve learned it’s called the “box”), where the seasoned CrossFitters were doing the actual WOD, words of encouragement came flying in our direction! I’m fairly certain I was given six high-fives and by the end of that hour, I’d made three promises to come back the next day feeling utterly content.

NIYAMA - Santosha: Satisfaction; satisfied with what one has; contentment.
So, I know what you’re saying: I see you putting Yoga in the CrossFit…now how does one get CrossFit in the Yoga? Well once Strapping Young Trainer Tommy and Spunky Fit Trainer Maggie mentioned trying a yoga class that was all I needed. I’ll admit my heart sank as those first classes were lightly attended, but I had to trust that the proof would be in the pudding once people were willing to do as I did on my first day and leave their pre-existing fears at the door.

NIYAMA - Ishvarapranidhana: Surrender of the ego, connecting to the divine within. It is about the quality of intention that we bring to our actions.
The reality arrived during a class of just me and four fellas (two of which were completely new to yoga). A day when we all could have succumbed to our self-conscious moments, but instead we laughed, gave some awkward sighs and finished up with a blissful relaxation. Later that week, two of those fine gentlemen shared how they looked up yoga poses to do at home between classes because they were feeling the difference. (Let’s just say, I walked with a little more bounce in my step that day!)

The Future I can honestly see it in myself as well as in my students. The flexibility offered by incorporating yoga more regularly can make all the difference in the WOD.  Think about the ease with which you guide your body through a Power Snatch or a Clean & Jerk after practicing your breathing through a Sun Salutation. Balance becomes second nature no matter how much weight you add when you master Natarajasana, Dancer Pose. And I can assure you that NO ONE will complain about adding that final yoga pose, Savanasa, into their weekly (preferably daily) routine.

“By becoming more aware of your body, it becomes much easier to find ways to help your body function better both in and out of the gym. Yoga is a great compliment to your CrossFit workout. It can help you bring your workouts to the next level, at the same time it will help reduce stress, calm the mind and release 
your body “ – crossfityoga.com³

Together, CrossFit and Yoga are the perfect pair; complementing each other in their differences while maintaining similar purpose.

NIYAMA - Tapas: Austerity, self-discipline, burning desire, motivation, dedication.

****

xoxox, Rachel

¹ Tim Huntley, “CrossFit and Yoga – Yin and Yang,” http://myathleticlife.com/2011/12/crossfit-yoga-definition-yin-yang/

² William J.D. Doran, “The Eight Limbs, the Core of Yoga,” http://www.expressionsofspirit.com/yoga/eight-limbs.htm

³ CrossFitYoga.com - Courtesy of CrossFitWorks.com

T-Minus 19 Days to Compete...

So, it seems last month, I got this CRAZY idea that I can compete in a CrossFit Competition: the Garage Games....

AND DAMN, I'M EXCITED!

Now don't get me wrong, I'm basically peeing my pants over the idea that I will have to do things like hand-release push-ups, push-presses and front squats in front of people who are JUDGING me....but honestly, I've never done anything like this before.

"Wait, wait, wait, Rachel: you're a performer! You put yourself out there to be judged all the time!"

The old me would never allow
pictures of me in sweats without
makeup heading to the gym!

Well, I've been singing in front of people since I was 5 years old and I've been acting like a fool to make people laugh for even longer. But this, my friends, is completely different. This is new and terrifying and unfamiliar and just completely out of my known-zone! I'm used to knowing that I will be dolled up, well-dressed, and doing EXACTLY what I know how to do. I've always wanted my outward representation to be my "best" and then I got rid of all that didn't do me justice.

*Flashing back to moment in high school where I finally realized that if you just kept walking to the back of the line, you never actually had to do the pull-ups for "Physical Fitness Assessment." Also, if you made sure to partner with a friend for the sit-ups, you could just pinky-swear to make up "reasonable" finishing scores.*

But this is a RESOLUTION I made to myself--not just for 2013--but when Jaclyn and I decided to bring Pretty-Sick to life: that I need to be the best example I can be for my clients, my family and my friends. I need to put myself out there and yes, MAYBE fail, but show that it's still worth trying. And that next time, no matter what, I will do better. Because taking control of our health/lives/diets/jobs is about that constant and consistent drive to succeed. At these Garage Games I am going to succeed because just DOING IT is a ridiculous jump into Success Town. And I'm going to be sweaty and gross and loud, but no matter what, I'm still going to be a Pretty-Girl, a CrossFitter, a Yogi, a Performer...all those things will be present, because I plan to bring it all.

12 Days of Christmas Workout at CFMTL

I have to give a shout out to the fact that I will also be surrounded by some AMAZING people, both competing with me, and cheering us on. A huge part of these crazy steps towards awesomeness should be credited to them. And when you can find heart-melting, beautiful, talented, compassionate and supportive people to work with, all of these life changing choices just seem...well, easier. 

AND I'M TOTALLY HERE FOR YOU ON YOUR JOURNEY!!!

So let's do this?! Screw those people who scoff at your resolution, because we're changing for life. And NO, that might not happen in those first two weeks at the gym after NYE...but we're not looking for quick fixes, we're looking long-term results.

What are your goals? Where are your benchmarks? What can you do to push yourself to keep going?

I've got a competition in 19 days....an audition in 21....and a tattoo to work on.

Tell me yours. ;)

Oh, and if you want to know the Garage Games workouts, here you go! (FYI: I'm doing the scaled version...NEXT time you'll get me at RX!)

“STONE FACE”

RX: 5 Minute AMRAP

Ascending push press@115#/75# and kettlebell swings@70#/45#, (1/1, 2/2, 3/3, etc.)

Scaled: 5 Minute AMRAP

Ascending push press@75#/55# and kettlebell swings@55#/35#, (1/1, 2/2, 3/3, etc.)

“DOUBLE'S TO HEAVEN”

RX: 12 minute AMRAP

100 double-unders, 63 hand release push-ups, 36 front squats@95#/65#

50 double-unders, 42 hand release push-ups, 24 front squats@95#/65#

25 double-unders, 21 hand release push-ups, front squat@95#/65# until time expires

Scaled: 12 minute AMRAP

100 double-unders or 200 singles, 63 hand release push-ups, 36 front squats@65#/45#

50 double-unders or 100 singles, 42 hand release push-ups, 24 front squats@65#/45#

25 double-unders or 50 singles, 21 hand release push-ups, front squat@65#/45# until time expires

“PVC MANIA”

RX and Scaled:

5 rounds for time, 12 min cap

5 PVC shoot-thru’s , 10 lateral burpees over PVC, 20 PVC dips

Until next time, Cave-Kids.

Grr...urg...LOVE,

This Primal Yogi

Pre-(NOT!)... POST-Primal Holiday Primer

So remember that time I was going to post a Primal Primer for the Holidays?

WHOOPS.

SORRY! Primal Goober.

Due to the stress, anxiety and worry of this time of year, my Primal Holiday was an epic fail. Like three nights of macaroni-and-cheese epic. Like chocolate-chip-cookies-for-breakfast-because-I-had-no-groceries kind of epic.

The question now is, “Rachel, why are you sharing your misgivings with us? We would have believed you if you said you hunted down a deer yourself and ate bone marrow soup this Christmas.”

Well my Cave-Kids, it’s because I am human…and living the paleo life isn't easy, but HUMANS really can do it. And because making mistakes is SUPER human (not to be confused with “superhuman”…that comes later). After dealing with the “oh crap, Rachel, you know you shouldn't have done that,” I feel it is important that I share with you the effects of eating like a goober over the holidays:

#1. I am equipped with a migraine, now going on its THIRD DAY. (Oh, Carb Flu, we meet again! Get wise on this beast with this article at Mark’s Daily Apple)

#2. I am crazy lethargic and stupid cranky. (Ps. Thanks to all who deal with me on a daily basis for still being my friend.)

#3. Muscle cramps, stomach cramps, neck cramps from holding up my stupid migraine-head, mental fogginess and overall feeling that I've been in a blender.

Back on track: chicken thigh, veggies,
spaghetti squash

It’s only been three months, but my whole existence now knows what it feels like to…well, FEEL GOOD: to feel healthy, efficient, hydrated, nutrient-rich, clean, sexy, and superhuman because of the way that I eat (and exercise…which I have also flaked on over the holidays). Thus in choosing to go back to old, inefficient, detrimental habits, I’m paying for it.

So I know in my heart and in my head, the only option is getting back on track. I’m pretty sure I could fill a swimming pool with the amount of water I’ve had today; I ate an AMAZING paleo-rific lunch and I’ll be off to the WOD tonight with a little extra workshop as I prepare for my competition next month. And you know what? Just making the decision to get back on track actually put a smile on my face. I crafted my usual to-do list for the New Year today, and it was filled with some really awesome, healthy, and courageous plans for my body and my efforts. I'm beyond ready, because HOLY COW, I’m done feeling like crap.

2013 is the year for us all to be SUPERHUMAN. ;)

This Primal Yoga as Ms. Marvel

Until next time, Cave-Kids: It’ll be a New Year, 3 week until my first competition and an audition, and full of endless opportunity. Damn, that’s awesome.

Grr…urg…LOVE,

This Primal Yogi

They Say It's Your Birthday...

This Primal Yogi learned two very important things on her birthday this year:

She can’t party like she used to…

AND

She’s can’t recover like she used to either.

 Now let me begin by saying that I was never the “party animal.” I grew up a bit of a prude, thus I was never that well practiced at going wild. But all in all, I could hold my own. I was also 20 pounds heavier and eating ALL kinds of crap that was surely gumming up my symptom and masking the effects in a haze of discomfort instead of total annihilation. Yet now, after years of cleaning up my eating-act and recently going SUPER PALEO (gluten/dairy/sugar-free!), everything that I put down my gullet affects me IMMEDIATELY. Whether it’s the delicious, healthy and hearty dinner I had of T-Bone steak, roasted asparagus and Brussels sprouts….or the three glasses of champagne that went along with it. Giggles McGee here left this early birthday dinner (FYI: not driving!) completely satiated, but also rosy cheeked and rather chatty. I got home thinking, “HEYO, this is new.”

And I know it’s not just me! I've heard many people do this kind of reflecting; listing the hours of beer pong and throwing back shots they would do in college, and getting queasy at the thought of it now. I can even fondly remember popping out of bed the next morning, bright-eyed and bushy tailed after spending the evening in my friend’s room because I didn't want to (i.e. couldn't and shouldn't ) drive home that night. As if the night before I was actually secretly taking shots of water and mixing my club soda with…well, more club soda.

Before...

When the big birthday came, even with the proper preparation—like a pre-game snack of a mega-smoothie and roasted chicken thigh, and even going a little crazy with ribs and sweet potato fries for dinner—my delicate 27-year-old constitution just didn't want to withstand that evening’s libation corruption.  A few sweet concoctions out with friends from the box, and then an adventure of karaoke and brewskies in the city, and this primal prima donna was DONE. Home and instantly to sleep.

...After.

The next day, I had thoroughly intended to bask in the beautiful weather and maybe get a few things done on the day after my birthday…but my brain had other plans. In fact, Brain said, “GIRL! Cancel all your plans; your punishment is to sit on the couch, unable to find a comfortable position that doesn't also make you want to ralph, and reflect on what you've done!”

Just the thought of watching other people work on their kipping pull up made me sea-sick, and I sadly had to relinquish my spot in the coveted gymnastics class. An entire day lost!

Let me now state that I am in NO WAY saying that I should go back to the S.A.D. (Standard American Diet) lifestyle so I can throw back more brews with my homies. AND this is not to say that Primal/Paleo eaters are more susceptible to hangovers –‘cause that’s just not true either.

Eating crappy and not exercising as much always had me in a bit of a funk, so a hangover was just “one more thing.” I was perfectly trained to cope. Now that I eat well, I realize the pros and the cons of my indulgences. This is more of a light bulb moment, where I understand that I honestly do like how I’m eating now. I really enjoy how I’m feeling recently. Hell, I’m even fond of how I’m looking naked these days! And I know that it’s up to me to keep it that way; I’m no longer in the age-range where health/beauty/recovery come easily, and if fact…(*gulp*) I’m aware that it only gets harder from here to maintain this goodness.

Just for some fun, here are a few stats (From the article by Sharon Basaraba, “How Your Body Changes with Age”) about the womanly figure--just kicking me in the pants to make sure I stay on track:

from skinnyconfidentail.com

1. For women, healthy body fat percentages range from 21-33% (age 20-39 yrs) and between 23-34% (age 40-59 yrs).*These figures, published in the American Journal of Clinical Nutrition, are based on U.S. National Institutes of Health (NIH) recommendations of a healthy body mass index range between 19-25.
2. In women, a drop in estrogen levels with menopause coincides with a shift of fat from the lower portion of the body (a "pear" shape), toward the midsection (an "apple" shape). This "belly fat" is comprised of both subcutaneous fat under the abdominal skin, as well as fat that accumulates around organs, called visceral adipose tissue, deep within the abdomen.
3. Some researchers estimate a yearly 1% loss of muscle mass, after the age of 30. Since muscle burns more calories than fat, a smaller proportion of muscle on your body has implications for your overall weight and health, as well as a loss of overall strength, and increased disability.
4. Bone mineral density peaks around the age of 30, then may diminish -- especially in women in the first years after menopause -- putting you at risk of bone-thinning diseases like osteopenia, and osteoporosis. 

So instead of wasting a day in my jammers on the couch debating horrible food choices to calm my swirling brain, I should maybe pull back on my evening intake. Still enjoy that glass or two of wine, but skip the “I’ll have what he’s having” approach.

Oh, and don’t worry: I may have learned my lesson, but I still had a swell birthday. J

IN FACT! I took my awesome lil’ mama out to get a tattoo!

Mark Ferris @ Under the Gun Saloon.
Go get a tattoo...NOW!

Until next time, Cave-Kids.

Oh, and just in case we’re all still a little slow to our “getting-too-old-for-this-shit” realizations, here are some Basic Primal Preventative Hangover Measures brought to you by Mark’s Daily Apple.

• Drink until you’re buzzed, then stop. Drink, but avoid drunkenness. Let your glutathione catch up with your acetaldehyde.
• Drink water with your alcohol. Have a glass handy throughout the night. If you order a drink from the bartender, get a water with it and slam it down before your sip your liquor. This should help keep you hydrated. Even better – sprinkle a bit of mineral-rich sea salt in the water to provide electrolytes.
• Eat before you drink. An empty stomach makes for a cheap drunk, yeah, but also a bad morning.
• Eat while you drink. Something fatty, like a rich cheese, is perfect, especially with wine. An old trick in certain Mediterranean countries is to take a big spoonful of olive oil before a night of drinking.
• Drink two large glasses of water immediately before bed. Again, add sea salt for the electrolytes. You can also drink Pedialyte or coconut water for added electrolytes. Even if you've overdone it with the drinks, slamming the fluids before bed can mitigate the worst of what’s to come.

Grr...urg...LOVE,

This Primal Yogi

 

*SOON ON THE BLOG*

A Primal Holiday Primer

Skinny Jeans and Squat Cleans

*We interrupt your regularly scheduled programming for a moment of success*

(A note to the faint of heart: this entry is literally me describing putting on a pair pants.)

So I woke up this morning thinking it was Thursday again.

That just lets you know how the day started. I over slept, and woke up twisted like a pretzel so that my arm felt like tingly-jelly as I brushed my teeth. There was no food for breakfast or for me to throw together a lunch, and I forgot again that the lizard needed crickets.

It was a morning.
And then, as I hunted through my drawers and the clean laundry, I came to the distressing realization that: I had no pants. Seriously, NO PANTS. Every shirt I have ever owned—let alone worn in the past week—was clean and ready to go, but all leg coverings had somehow remained in the laundry bins stowed away in the basement. I scurried around the house in a pants-less frenzy as the cats watched me in their nonchalant manner, surely thinking to themselves, “Rachel, dear: pants are for peasants.”

I knew of only one pair of jeans, stowed away. And I knew they didn’t fit. And I knew that the last time I tried to put them on…I’m pretty sure they laughed at me. The gray-skinny-distressed-jeans looked up at me as I tried to yank one side to the other, willing the zipper skyward…and they laughed at me.

And then maybe I cried.

But in this morning’s mood, I said screw it, this’ll be a great trip down Self-Deprecating Road and I’ll have one more reason to be QUEEN OF THE GRUMPS today. As I slipped the left leg in, I had a flashback to where the jeans started to get too snug last time. I held my breath and couldn’t look down. Somehow, however, the jeans kept sliding. I accepted the fact that I now had to introduce the right leg to said Smug Jeans, and I believe I audibly harrumphed, “yeah…that’s not happening.”

Yet, I pointed my toes and went in. Sheepishly, I pulled those bad boys up to the “danger zone,” also known as my monstrous thighs. (*NOTE: I love my big mamma jamma thighs, because my quads/hammies are the only muscle groups in my body that have always been strong and awesome and ginormous.*) This would usually be the point where I have to do a little dance to shimmy the jeans up an inch at a time until falling over in despair and later crying into some buffalo wings. But with a surprising pull, Not-So-Smug Jeans hiked up over my (not too shabby) caboose.

“Well, I’ll be damned.”

I swear, Siddha, (the most apathetic of the three cats) started a slow clap for me.

I almost didn’t want to take that last step and wrangle the button. At that moment, I knew good and well that once I slid that button in and model-stomped-Tyra-style in front of the mirror, I would have to admit it myself that the hard work is paying off. And once you admit that…you have to keep doing it.

My future of awesomeness was held for just a moment in the button clasp of my jeans.

Did I back down? Did I let the fear of having to be accountable for my results/health/wellness/waistline make me quickly escape those jeans and dig out some dirty guachos?

Do I look like a girl who will waste a nice ass day?!

Look out world, me and these jeans are coming for your squat cleans!

(Okay, really I’ll be in spandex.)

Thank you for getting dressed with me.

*We will now return you to your regularly scheduled programming.*

Grr...urg...LOVE,

This Primal Yogi

*NEXT ON THE BLOG*

They Say It's Your Birthday (for real this time!)