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Oct052012

Rest and Recovery Days (We Take A Lot)

Looking at this past week, we only went to the gym three out of five days. Sunday was shoulders and climbing, Monday was legs and climbing, and Wednesday was arms and climbing. (Climbing=Bouldering, until we get more gear) That means that Tuesday and Thursday were more or less rest or recovery days, but this isn’t completely the case. Everyone works out for a different reason. Some people want to feel better, some want to look better, and some actually enjoy it. Although the first two are true for myself, I would never work out as much as I do if I didn’t enjoy it.

Rock climbing on the wall of Voiron, Auvergne Rhône-Alpes championship (Isère, France). (Photo credit: Wikipedia)

Going to the gym is considered a leisurely activity in my daily planner because 95% of the time, a trip to the gym is on the same level as playing video games. The other reason that they weren’t rest days is based on how active one’s lifestyle is outside of designated workouts. On both of those days, I biked over ten miles to and from jobs throughout the day. It was on a cheap mountain bike, and there were lots of uphills and changes of direction and pace. Also, I was in the water for hours treading and teaching children how to swim. I was never moving too quickly, but overall I probably “swam” a thousand yards (I should calculate, or try to, some day.) Finally, everyday I walk a dog in the foothills, and those hikes/walks are usually around 3 miles long. According to my former Taekwondo master, hiking is the greatest form of exercise in the world… even greater than taekwondo. (He is an 8th degree black belt)

HIKE OR DIE

So never feel bad about taking a day off from the gym! Especially if you have an active and healthy lifestyle. Many people don’t realize just how active they are! Do you clean the house? Pick up your children and carry them around? Mow the lawn or garden? Walk the dog? Shovel snow or rake leaves? Walk up and down stairs all day? All these activities can be extremely taxing on the body and while you might not get the same effect of lifting weights in sets and reps, you can still get a heck of a workout from it.

Houseworks

Furthermore, rest is good as long as you don’t take too many days off it you’re trying to reach a certain goal. Some studies show that you won’t lose muscle gains for eight days, and cardio gains for three days. Now, I would not recommend taking more than two days off in a row because that should be enough recovery time for your muscle fibers, but don’t be too hard on yourself for taking some rest!

LET THOSE MUSCLES REST

Letting your body over-recover is much better than not letting it recover. You want those fibers to undergo fancy scientific processes like protein synthesis so that they come back bigger and stronger. Skip the process, and risk losing the growth that you worked so hard for. Working out, eating right, and sleeping right are the easy parts… your body is doing all the hard work, just get your mind in the right place. Never be too hard on yourself (I can’t take my own advice) and always try to enjoy what you’re doing. Working out every day, or nearly, for four years is really boring, unless you love the pain and struggle.

Keep up the good work!

Oct042012

Kitty Spotlight: Nymeria

Very connected with the name (although she doesn’t quite respond to it yet), Nymeria is wild, mischievous, and…well, adorable. She’s our baby girl, 3 months old! She’s younger than our other kitten, Misty, by a month. I actually have the two of them on my lap right now, and Nymeria is watching me as I type. A little too cute to handle, she gets really excited. You can read about when we first got them here. So let’s go over how she was around a month ago (though I feel we’ve had them forever) to how she is today.

Watching me type

So let’s start when we first got her. You can see the first picture I took of her below. She was wide-eyed, hyper, and ready for action (and still is)! She was very friendly, and while we were trying to decide on what kitten to get, she just jumped on my lap. Kind of a give away there. She loves to play, really loves to play. And if Misty is being too prissy to do so, she will sprint around the house, jumping up on the couch and cat tree then jumping off. We play a bit of tag then too, and hide and seek.

First day we got her, wide-eyed Nymeria

Nymeria playing hide and seek

One day I was looking for something in the very small desk drawer, and she hopped right in and laid comfortably

She is very mischievous and she knows when she’s doing something wrong because if we go near her during her crime, she will scamper away as quickly as possible. Nymeria loves to play with this black and white pen and we’ll find it on the ground when we come back or clamped in her tiny little jaws. She has the adorable little nature to her that will be apparent in her face, this baby-like innocence and curiosity. If we push her away from cuddling, she will come right back every single time. She’s also gotten into the habit of cleaning Misty a lot, licking her head and ears, sometimes with a bite to go with it if she’s feeling playful. You can see that below.

Tried out her Halloween outfit. She wasn’t pleased

Nymeria (true to her name) seemed born a hunter. Right from the start, she knew how to hunt and pounce. She had perfect form in her waiting-for-pounce mode and sprung at the exact moment. In fact, Misty didn’t even know how to pounce or play when she got to us, but by observing Nymeria, she does all the time now. Although she’s significantly smaller than Misty, she can do pretty well when they wrestle together. Nymeria is excellent at grabbing the toys we annoyingly dangle over her head and great at catching the toys we drag on the ground like animals. We just need to watch our toes.

Nymeria was not without her problems, though. Actually, she came to us with quite a few problems all at the tender age of two months old. She came with roundworm, a bacteria that affecting her pooping habits. She couldn’t really control it and it wasn’t very good. There were a lot of baths, a lot of scrubbing the carpet, and wiping butts. We kinda got used to it. We had to give her medicine every day which wasn’t fun (using a syringe to plunge the icky goo into her mouth). Then, she got a pretty bad cold, wheezing, sneezing, lots of big bogeys. And we could really tell she was sick. You know with kids, you can tell–her usual rascal self was not there, she slept most of the time, and never felt like eating. But we slowly got her back to health. She has the occasional sneeze now and then, but it’s cute.

An adorable sick Nymeria passed out with her cute shaved belly (from her spaying surgery)…we may or may not have wanted to shave it again just because it’s adorable

Yet, despite all her rambunctiousness, she’s extremely sweet and friendly, and would never purposely hurt anyone. Misty, time and time again, steals Nymeria’s food out of her bowl (before we catch her and reprimand her), and Nymeria doesn’t fight her, doesn’t growl (like Misty does), but simply waits until she can get her food again. She’s very patient and loving and would never hurt her sister, who I think in return would eat everything so Nymeria would have nothing. She has an amazing tolerance and easy-going nature which makes her never act aggressive. Nymeria is the ultimate cuddler, whether it be Chris or I or Misty, she will always initiate.

I would say her most distinguishing aspect (besides her adorable waddling bowleggedness) is that she kneads. I’m guessing she was taken from her mother very early and was thus unweaned. Never got used to not having mama’s milk since she didn’t have time to properly wean off it. So, if anyone lays on the couch, you can count up to 5 before you’ll have little black Nymeria paws on your chest. She will then curl into your neck, put both paws on your neck or arm, and knead them, like she’s trying to push milk out of mama. She does this all the time. In fact, right now she’s doing it to Misty on my lap, who definitely does not mind the massage.

Well, I wrote way too much, but I love my kitties. Nymeria is growing up great and healthy, can’t wait to see how she is all growed up. Keep an eye out for the next Kitty Spotlight!

She thinks I’m her mother

Cheers!

Oct022012

Happiness Starts in the Home

With our latest ‘painting’ bought (I use quotes because we got it from Ross, but it really is quite nice), our home is truly starting to feel like…well, home. I love each and every room. It may be small, but I like small, because I grew up in a beach bungalow. It fits the four of us very nicely, and we’ve even been able to squeeze in four guests (at once)!

Our new entertainment center which you read about last post. Movies are so much more epic now. We watched Part 2 of the Deathly Hallows today after work instead of being productive!

Here is our lovely fireplace, complete with ready-to-go pumpkins and a fireplace set Chris picked up from a garage sale. Cannot wait until the weather gets cold and we constantly have a fire to cozy up the apartment!

I always like to show our bookshelf of the gods (of sorts) and there happens to be a bowl of Halloween candy atop it. Which is the death of me.

Now Chris calls this my “Office.” You can see my computer set up, with both of our work schedules, payrolls, calendars, and so forth pinned up in front of it. You can also see our new painting–of New York!

Here’s our simple line of appliances. All of our cooking spices and goodies are in the lazy susan underneath. And Chris’ “office” is on the breakfast bar. In fact, you can see his computer there!

And I just had to put up a picture of our awesome changing-color bathroom nightlight with a ocean-scene on it. It’s great!

In the bedroom, we got a huge tapestry (my personal favorite color), a beautiful Japanese wall scroll straight from Japan, and a family mirror. If you look closely enough, you can see a new Olympic Barbell we bought from Salvation Army ($12.50–what a deal!) over the weekend.

Great new mugs!!

Beyond me posting random pictures of our beloved apartment, there is a little more to what I’m conveying. Before trying to settle being happy with your life as a whole, start with your home. Make it so when you walk in the door, you feel relaxed and comfortable–away from the dangers of the outside world and a place where you can feel at peace. Like the title says, happiness starts in the home. Make your space how you want it to be. Make it a place of love and harmony. Otherwise, you’re never going to want to be there. And nobody wants to feel unwelcome in their own home.

Cheers!

Oct012012

Family Addition: Television!

So, I start all my posts with so. What a bad habit, but not as bad a habit as buying ridiculous things, which ended up with us having a 39″ television in our little apartment. When I was in college, I can’t remember what year, I decided to buy a nice television for my bedroom at home. (I think it was when I graduated actually.) Why? Because I love playing video games and watching movies/anime. Plain and simple.

Now, my room at home wasn’t the biggest, and my vision wasn’t the best, but bigger doesn’t always mean better. As a result, I bought the most environmentally friendly television at the time (or one of them). It was a cute little 22″ Philips LED 720p TV and it got the job done. When we decided to move, I couldn’t let this little guy, which I spent a whole $159.99 on just stay behind. So we took him/her, despite the sea of other things we got rid of over the months. Somehow, it made it all the way across the country despite the ridiculous heat and bumpy roads. But here in Boulder, in our apartment, the Philips just wasn’t working out and I decided to make a move.

An exciting bundle of packages that may or may not have our TV inside

After debating for weeks, with a little financial aid and TV input from my brother, I finally ordered a 39″ TCL 1080p 60HZ LED TV. It was nearly $350 on Amazon, but had free shipping. It made it in two days with Prime, and seemed to be in perfect shape, as we watched “The Avengers” the first night we got it. We haven’t used it since but I can’t wait for tomorrow. Why? Because I ordered this television for one reason. Resident Evil 6. And I might as well use it for Dishonored. And every other good game coming out soon but really I can’t wait to put it to good use. It doesn’t have an off-axis glare like the Philips had because of its size. It fits almost perfectly and I think that movie nights and video games will be so much better with it. Now Alana can use the Philips as a PC screen so she can play Skyrim in super mode. And now I can play Skyrim in super-mode too. Can’t wait for Resident Evil 6. PSN username KINGTUCCI for anyone that wants to play online multiplayer.

There it is, in all its glory

Thanks for reading the short post, I’ll let you know how the TV performs in my soon to come review of Resident Evil 6.

Bonus Pic: Misty being pissy

Sep302012

Whole-Wheat Oat Banana Cookies: Get a Padlock Ready

I’m pretty upset I didn’t take a picture of the banana I used. It was bad. Like really really bad. Like not even brown and black, but a gray-black color, desperately begging to be used. So instead of the normal banana bread route, I wanted to make cookies (Chris was all in favor of this, for some reason, I think he might like cookies?). And I definitely ~~wanted~~ needed to use that banana. So I found a recipe from another blog and always…altered it! And for the padlock comment? Let’s just say…Chris may have substituted one of his meals with these, but…more on that later.

There is no reason to feel guilty about eating these cookies, barely any butter or sugar, with lots of oats to keep your fiber count happy! Let’s take a look at the ingredients.

Ingredients:

1 cup whole wheat flour
2 cup oats
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 tsp cinnamon
2 tbsp butter
1/2 cup regular sugar
1/2 cup brown sugar
1 egg
1 banana
1/2 tsp vanilla extract
3/4 cup chocolate chips

It may seem like a long list, but it goes by very quickly. I think this whole process (including cooking) maybe took 20 minutes max. Pretty nice, and I find cooking/baking relaxing and cheerful anyhow. Okay, let’s get started! Preheat oven to 350 degrees. Butter up baking pan.

Instructions:

First, in a medium bowl (please note: this will not be your final mixing bowl, I don’t know how many times I’ve short-sightedly followed a recipe thinking it was going to be the main mixing bowl), get your dry ingredients ready. Mix together the flour, oats, baking powder, baking soda, salt and cinnamon.

Next, in your large mixing bowl (this is it, folks! This is the bowl that everything will end up in!), we will combine the butter and the two sugars. Whisk that puppy up.
Then, we’ll put the egg, vanilla extract, and (MASHED) banana into the mixture. Good to use a whisk.
In comes the dry ingredients, rudely interrupting the wet-ingredient get-together. Slowly pour in the medium bowl ingredients into the large bowl (flour, etc. –> sugar, egg, butter, etc.). Mix that up.

Now, for the (almost) final step! Fold the chocolate chips into your mixture, make sure they’re evenly spread out so one cookie doesn’t greedily get them all.

Take gobs of the beautiful cookie dough (again, I ate too much of it and afterwards could not eat enough of my Mexican dinner twenty minutes later) and place upon your greased up baking sheet.

Set timer for 10-12 minutes. Mine took 12 minutes because I always make HUGE cookies. And voila! You’re done.

So for the padlock comment expanded…while I was working at the assisted living home yesterday, Chris ate five cookies (and they are BIG). Choosing to eat cookies instead of a real lunch. So, baker, wherever you are, keep a close eye on these cookies, they are sure to disappear rather quickly…

Sep282012

Family Addition: Two “New” Bikes

With Alana getting a full time job in Longmont, which is roughly 15 miles away from our home, and us only having one car, it looked like I would have to find an alternate form of transportation. With my job being only about a mile(?) from our home, there were a few choices.

Obviously, we could buy another car but that isn’t exactly in the budget, although it might have to be in the winter. The bus takes too long and is too risky for a mile commute. Walking is an option but is still a bit of a waste of time. And I only have my motorcycle permit, not my license… plus they’re expensive too. So it seemed like a good old bicycle (so rare in Boulder!) was the best choice. Unfortunately, on our cross country trip… my Schwinn Frontier, the bike love of my life thus far, is stuck with my sister in Pennsylvania because of a broken bike rack. Obviously, there was only one thing I could do… Craigslist!

Schwinn!

So to make a not-so-long-but-boring-story nice and short, I bought two bikes in the last week. The first one I bought on the way to work Monday so I wouldn’t have to walk, and the second I bought on Tuesday night because it was a much better bike.

Magna– Nickname: Not Given Yet – This is one of the worst bike brands in the U.S. It’s very used with lots of wear and tear, as well as a flimsy kickstand and unstable gears. But is was only $60 cash and it was being sold a block away. The bike is $125-150 ish new from Target, so it’s really not a horrible deal, just an awful bike. But it got me to work two days.

Trek– Nickname: Packhorse– I paid $120 cash for this one and it was well worth it. Trek is arguably the most reliable bike brand around (and still reasonably priced). This one has lots of miles and character to it but it still rides better. It’s got Shimano gears and brakes, along with a mountain rack/splash guard, and a retractable metal grocery bin. The front suspension makes for a very smooth ride and although it doesn’t have a kickstand and the brakes are very squeaky, it has a cute little bell.

Today, Amazon via UPS will deliver my new helmet, light, and two bike locks ( a u-lock and a cable lock). Bikes are very popular in Boulder and although mine are not going to be stolen first, I don’t want to risk it. I also think you’re not being intelligent if you ride with a high risk of injury and do not wear a helmet. The lights are a law after dark in Boulder and ten dollars is much better than hundreds in tickets.

Oh well, I’m getting between 2-8 miles a day commuting from different jobs so it’s been nice but my knees are hurting. I’m not cycling expert but I think it’s either because I have bad knees or because I’m not high enough on the bike. The frame is a little small for me, a 17.5, but I put the seat far enough up to create about a 30 degree angle when my legs are fully extended towards the ground. Adam, any advice?

Thanks everyone and support green transportation!

Sep232012

Ashton Parson in Artist Spotlight 1

(Foreword: Written as a friend, like an older brother)

I love music, and I have a very very personalized taste in music. Alana has started to get used to it. I’ve assimilated her to K-Pop already! While my favorite genres are probably R&B, k-pop, and soundtracks (video games, anime, and movies) there is tons of other stuff I like to listen to. I have my favorite artists like everybody else and then there are tons of songs that I can just listen to and never need to know the artist, such as all those easy-listening-natural-waves-in-the-background ambiance tracks. Eventually, I’ll do some posts on favorite workout songs and favorite artists in more detail, a introduction to k-pop so that people new to it don’t just associate it with PSY, and who knows what else.

In the meantime, I would like to introduce to you an artist on the rise, a truly talented vocalist whose passion for music cannot easily be matched. When you watch American Idol, X-Factor, Britain’s Got Talent, or the Voice, you see countless passionate individuals that just unfortunately don’t have the vocal prowess or musical skills to live up to their desire to succeed in the music industry. Nowadays, it’s hard to support yourself as a singer. Even if you have the vocals, the skills, the ability to write, the ability to play an instrument, and even the charisma to get up in front of a crowd… you need a lucky break. There are tons of deserving individuals that are far more talented than successful artists in the industry because they haven’t had that break. And then you have individuals that work endlessly to create their own lucky break. More of less, that is what I see when I think about my friend, Ashton Parson.

Ashton grew up in Cheraw, South Carolina, raised by his absolutely amazing and loving mother. Ashton was born with raw talent in the form of an unexpected voice that you would never see coming. Ashton’s love for music and ability to stand in front of a crowd brought him to various competitions as he grew up in the South. With a vast interest in the music industry and artists from all genres, especially those from Great Britain (Ashton knew who Jessie J and Adele were before anyone else), Ashton sought to live his life doing what he loves.

With that, Ashton came to the Bronx and attended Manhattan College, hoping that being in New York City would lead to his lucky break. While at Manhattan, Ashton’s vocals were featured at countless sporting events, as the school’s go-to-guy for the National Anthem. Ashton sang everywhere, making sure to maintain and improve his ability. Ashton even entertained one of his RAs, me, with some amazing sessions in the residence hall. We spent hours singing, making acoustic versions of every good British and American r&b or pop songs. I felt lucky enough to be able to sing with him, since we were in totally different leagues.

And I knew, that one day, he would be famous.

Ashton left Manhattan and the Bronx to attend the New School. He found himself in Brooklyn, a great place for aspiring artists. Ashton is one of the most likable people I have ever known, and he used his charm and well-mannered self to gain friendship’s with prominent individuals in the music industry. Nevertheless, Ashton kept grinding, working shows downtown and in the Village, performing every week whenever he could to do what he loved and get his name out there. Ashton started loading his Myspace and YouTube channel with amazing new videos and track recordings. Some tracks, that I thought were pure gold, were never even released. His Twitter never stopped… tweeting.

And finally, I was relieved to find his tracks on iTunes. I have studio versions and raw recordings from our sessions and his professional sessions, but these are mastered and top notch. You can find his first single, Rolling Stone, and his first EP, a four track classic entitled Walk on the Water, on iTunes now. It’s a well spent four dollars. The songs are all different, unlike some of the recent platinum albums that feature recycled beats, like Kanye’s 808&Heartbreaks. His vocals are rich and his range is grand. The lyrics are meaningful and honest, the beats are catchy, and the feeling is good.

He should record the next soundtrack for True Blood. You can feel the South in his music. Hopefully, this album can pick up some steam, months and years after being recorded, like many greats in the past. And hopefully, Ashton can find himself signed to a label that can support him in the near future so that we have the opportunity to listen to his amazing voice.

Please consider watching his YouTube videos and buying his music on iTunes. It’s well worth it, especially compared to the garbage on the radio now.

Sep212012

How We Are Going to Get Back in Shape (and you can too)!

So after figuring out our job situation, for the most part, we finally decided that it was financially reasonable and responsible to sign up for a gym membership. Ideally, as a personal trainer and a swim instructor, it’s a common perk of the job to (depending on where you work) get a free membership. As I work at a small scuba diving and swimming school, there is no fitness facility other than the pool, unlike the YMCA that I worked at before moving. Alana has a free membership to the YMCA that she works at but as it is over fifteen miles from home, it’s not worth me getting a membership, so she has that. As I look for another job for some extra hours on the extended weekends, it would be great to find a place with a lap pool where I can start some swim workouts, but until then it’s going to have to wait.

Looking around Boulder of all places, and trying to maintain a budget, we passed up on what seemed the logical choice in 24 Hour Fitness and joined the Boulder Rock Club. 24 Hour Fitness is not the kind of gym that I like to work out at because I am against that chain-feeling in general. At this location, I really got that feeling and, unless I am travelling and need a week pass to a place with everything, I don’t feel any sense of attachment to a place like that where it seems members are more so a person that is counted as they walk through the door. Again, since we’re in Boulder, we wanted to start climbing, but we also wanted a location with a general gym feeling… a locker room, a fitness center, weights, machines, etc. At a reasonable monthly rate for all these services, we took a chance with the BRC. Obviously I sacrificed a pool for the time being seeing as I am still very much so in a second job hunt.

So, having signed up two days ago we made our first trip yesterday. Time to try to get back into shape. Now, to go a little bit more in depth, there were some other factors that made us decide on the BRC. This location was a bit of a premature impulse decision but, in theory, we have no regrets because one of the best ways for individuals like us who are out of shape, but were once in shape not too too long ago, is easing back into things. We were athletes and we have ton of injuries that have healed and some that haven’t healed.

Joining a climbing club, and this location particularly, motivates us to do more body weight exercises and start to re-develop what really matters: joint strength and the like. You can have the biggest strongest muscles with amazing muscular endurance, but that doesn’t matter if your joints, ligaments, tendons, bones, and everything else supporting and interacting with your muscle systems are not prepared to handle the routines that you put yourself through. I know from experience. So we took yesterday at a snail’s pace as an opportunity to ease back in and make sure nothing was acting up before we start to kick it into higher gears.

Here’s our workout, then we’ll talk some more.

At 8:40 a.m. with an empty stomach I applied some Tiger Balm Muscle Rub to my shoulders, upper back, lower back, and neck.

Then we went through about a 30 minute bouldering session at a relatively light pace, doing novice level routes, and earning massive forearm and hand pumps in the process.

Next we moved to the weight room, which is modest, and went through a short and VERY modest shoulder routine. (I have a superior lesion from anterior to posterior in my left labrum so this is always a cautious day, especially first day back.)

1. Standing Resistance Band Rear Deltoid Flies: 3 sets with a fitting band, 15-20 reps a set

2. Standing Lateral Dumbbell Flies: 3 sets with 15 lb weights, 10-12 reps per set

3. Seated Shoulder Press: 3 sets, ascending weight from 35-45 lbs, 8-12 reps

4. Olympic Bar Shrugs: 3 sets, ascending weight from 95-115 lbs, 16-18 reps

5. Roman Chair Dips: 3 sets, body weight, 6 reps

6. Back Extension Apparatus, 3 sets, body weight, 10 reps

Now obviously, this was more or less our workout. We had to keep it short because we had to get to work and because we wanted to ease back into a fitness routine, and this was very much so easing. We hit most of our major and minor muscle groups in our shoulders, namely neglecting our front delts, scaptions, and rotator cuffs, which I rarely miss. It was not a tough workout because our warm up was not complete so I did not want to risk anything. I always warm up my shoulders before an upper body workout, especially shoulders, in order to prevent injury.

Also, we always try to incorporate some core-specific exercise into every workout, even on isolation days. Here is was the back extensions, because my lower back is very weak right now. The Tiger Balm also acts as a sort of warm up although it’s not meant to be a replacement. Why didn’t we isolate back, chest, arms, or legs first? Because I need to make sure my shoulder can withstand a workout before moving to another body part. It is extremely difficult to properly workout any body part when something is not working properly. Your muscles work tandem with one another. If something is out of whack, your whole body will be screwed up. When I further ripped the tear in my labrum, my squat numbers plummeted because I was no longer able to balance the bar with one shoulder. So that is why we started with shoulders.

A complete weight training workout can be perf...

Weight training, brah

Now that it more or less passed the test we are prepared to hit the other body parts, and once they are all conditioned well enough we will begin complex circuit training routines. So my path I am hoping to follow, if all resources are in place, and always injury pending:

1. Mix isolated muscle group workouts with light bouldering and climbing

2. Increase weight and rep range within isolated muscle workouts

3. Increase duration of isolated muscle workouts

4. Begin to build cardio vascular capacity through cardio based workouts (run and bike)

5. Add cardio to muscle workouts through super sets

6. Begin full body circuit training

The ideal workout week: ( I never allow for enough rest)

Isolated muscle workouts every/every other day, i.e. chest and triceps/back and biceps/lower body/shoulders and forearms
Full body circuit training, i.e. Spartacus workout version 1, three times a week
Bouldering and climbing every day in the gym, with these workouts
Cardio-based workouts (bike and run) three times a week

So that might look like: (in no particular order for each day)

– Monday: Chest and triceps in the gym, circuit training session, bouldering

– Tuesday: Back and biceps in the gym, 20 mile stationary bike ride, top-rope

– Wednesday: Lower body in the gym, circuit training session, bouldering

– Thursday: Shoulder and forearms in the gym, 3 mile treadmill run (probably not), top-rope

– Friday: Core in the gym, basketball in the park

– Saturday: back to the start…

I am never good at following those and I kind of ran through that but more or less we will want to start incorporating everything, easing back into our routines while adapting to our new lifestyle and workout resources. In terms of sleep, I try to get seven a night, and I take my vitamins and minerals and try to eat healthy, lots of fish… and dairy. I try to load carbs in the morning and taper off throughout the day, having a protein filled meal at night. I won’t include the scientific explanation for that process unless it’s requested.

But seriously, feel free to ask any questions about our workout or nutritional plan, and PLEASE feel free to ask for some help finding a way for you to get back into shape. Give us your background, resources, and goals and we can make it work. I love helping people achieve fitness goals.

Email us at alana.ppowell@gmail.com

Sep202012

Eating Kale: Fear the Bitterness No Longer

Most people turn up their noses when it comes to kale (unless it’s kale chips, which are great), including Chris and my dad. I don’t blame them, really, it is a pretty bitter vegetable if you don’t cook it right. It’s a very dark green green, and, if you have experience cooking (or…eating), you know that dark greens can often be a bit bitter. But, kale was on sale at the grocery, and I had never really cooked it before, so I picked up a HUGE bunch (it actually took 5 minutes and two of us to get it into the bag).

Kale, still planted

It sat in the fridge for a few days as I was unsure what to do with it, and I knew Chris was even more unsure and not looking forward to it. Then, one day for dinner, I got out the kale. I was on a mission. This was going to be cooked and it was going to LIKE IT! My planned dish was pasta with kale.

Spoiler: It turned out great.

Sep182012

Whole-Wheat Pizza — No Yeast Necessary

Hey there, ladies and gents, here’s a dish that will make you drool the instant it’s about to go in the oven and even more so after. And the recipe will make your stress meter happy: it’s a quick one (surprisingly, for pizza). If your dough is right, then it could take just twenty minutes (including cooking time!). AND YOU DON’T KNEAD ANY YEAST (sorry I had to). I don’t know if you’re getting it…it’s an easy quick recipe! I got it from this blog, but altered it a good deal. Okay sorry, let’s get to business.

Ingredients:

2 cups regular whole wheat flour
2 cloves garlic (pressed)
2 tsp baking powder
3/4 cup water
1/4 cup olive oil
anything you want to put on top

Directions:

Preheat oven to 400 degrees
Put all those ingredients [spare the toppings (anytime I say ‘spare,” I think of Voldemort’s “Kill the spare!” sorry I digress)] into a big bowl and mix by hand. You want to knead it all together to make a dough. You want it to feel spongy and happy.

Get a baking sheet, oil it lightly and press the dough down onto it in whichever shape you desire. Try to get it as flat as possible without tearing it

Bake for 5-15 minutes, depending on how thick your crust is. You want it to firm up so you can put your toppings on
Take out and put your toppings on! I started with pesto and marinara sauce, with garlic pressed into it too

Then I put grated cheddar cheese and brie all over. On one half, I loaded on the spinach (eat your vegetables!). I also put dried basil and oregano on top

Put in oven for 10-20 minutes (depending on the thickness of the crust). You want it until the edge of the crust is a light brown and your toppings are cooked

And there you have it! That wasn’t hard, was it? It’s near impossible not to enjoy this–unless you burn your mouth, so be careful! This dish maybe lasted eight minutes. Maybe. Just try it, you won’t be disappointed.