June 19, 2014

Post Vacation Chaos.

Going on and coming home from vacation with a 3 year old can only mean one thing.


Seriously.  I don't think I have ever been as disorganized or stressed out by a vacation before.  We got picked up from the airport and didn't have a car to drive to Disneyland, THATS how disorganized we were!

BUT, that being said, our little 4 days away were lovely.  We got to meet Minnie Mouse, ride a train, go on plenty of rides...I even met Toby Bailey, who I used to watch play basketball for years!  It was SUCH a blast!

Saturday we went to the sunny California beach and rolled in the sand and waves.  There was some sunburning - thankfully not the child, just the adults!  Then on Sunday we got to see a beautiful couple get married on a HUGE yacht!  Just before dinner was served, Mark and I got to sneak up to the observation deck (4 stories up!) and watch the sunset.  It was beautiful!

That being said, vacation with a small one is hard, today has been our first normal day after getting back (not enough sleep for any of us I think!).  Also, I love the California sun, but I really like my Pacific Northwest breeze.

Here are just a few photos, I will most likely dump more on you in the next few days!


June 11, 2014

Post Workout Muscle Recovery!

Do you know why people drink protein after a workout?

There are different types of protein drinks out there, you need to find one that fits for you!  First you need to make the choice between animal source protein (whey is the most common) and vegetable source protein (soy or hemp is popular in the vegetarian/vegan community).  Whey protein is often recommended because it is easily digestible and helps build lean muscle as well as aiding in a healthy immune system and MANY other reasons.

Top reason to ingest a protein shake after working out is its aiding in muscle recovery.  When you workout, depending on your intensity, you are creating microscopic tears in your muscles (NORMAL!).  Because of the protein and carbohydrates being used to fuel your muscles, you are going to need to replenish your body ASAP after a workout!  Here is where the protein shake comes in!  Because the whey protein is easily digestible, it hits your bloodstream about 30 minutes after drinking it, this means those proteins and carbohydrates are going right into healing and growing those muscles after their workout.

I also drink aminos before/during/after my workout.  Amino acids are the building blocks of protein! Your body turns all protein into amino acids and this is how they travel through your body.  BCAA's (branched chain amino acids) are recommended for people who workout because they are the aminos that manufacture, repair and maintain muscle tissue.  Read more on amino acids here.

If you are feeling tired and sore after a workout and haven't started drinking a protein shake yet, now is the time to try it!  Build some lean muscle while recovering and providing your body with the macronutrients it needs to be healthy and strong!

(note my almonds- eat your fats people!)



June 09, 2014

Why do YOU Exercise?

I exercise for :

MY FAMILY - I want to be a positive role model for my daughter and my someday children!
MY SANITY - it's PROVEN that exercise reduces anxiety, depression and increases self esteem!
MY HEALTH - that's a bit obvious..
COMMUNITY - my friends at Audacity are my family!  ❤️

Why do YOU?
Or why don't you?



June 06, 2014

Eat More FAT.

Have you planned out your good fats for the day?

You want to eat MORE monounsaturated fats or polyunsaturated fats!  These kinds of fats will help lower cholesterol, prevent belly fat, strengthen your immune system and boost your mood!  Your intake of fat should be around 30% of your diet, and it helps your body absorb essential vitamins and minerals.

Take this into consideration when choosing what to eat today!
Avocados have 35% more potassium than bananas - what!  That is crazy, forget bananas and all their hype over potassium!  What you need is a dose of AVO!  Avocados are also rich in folic acid, vitamin k and high in fiber!

You can also find monounsaturated fats in olive oil, olives, almonds, cashews and peanuts (including peanut butter!).

Polyunsaturated fats can be found in foods such as salmon and flaxseeds (those are the ones that can strengthen your immune system and boost your mood!).
Moral of the story : EAT FAT.

Have questions about the types of fat to eat?  Just leave a comment and I'll get back to you!

June 02, 2014

Achieving my Goals.

Last week I told you I would share my goals with you guys, so - here are my goals for the rest of this year :

To be more Christlike in every aspect of my life.
-I want to be like Christ not only at home to my husband and daughter, but also to my clients in the gym and everyone I encounter.  To better do this I am setting up reading goals for myself and making time in my day to spend a good 30 minutes with God.  Some days this might mean praying for 30 minutes, other days it might mean sitting and listening to Him speak to me.

Having as much fun as possible with my daughter and husband.  
-To me this means spending as much time as possible with my family.  I'm not going to stress out about if the dishes are done and the laundry is folded, I just want to bond with my family in a deeper way and great memories and love and friendships that will last a lifetime!  This one doesn't really have any sort of timeline, but a daily priority now.

Back-squat 2x body weight (right now that would be about 250#, my current back-squat is 210#) and to be able to do butterfly pull-ups consistently during a workout.  
-This is both very specific and very measurable.  To achieve this I will be spending 10 minutes each training day on improving pull-up strength and skill work on the butterfly specifically.  To improve grip strength I'm going to do most of this skill work without gymnastics chalk!  I haven't picked a specific squat training plan yet, I need to consult with my coach on which will be the best for me to get where I want!

All these things are end of year goals, but I will keep you updated on the process and how everything is coming along!  I hope you had fun thinking about your goals and coming up with some new ideas on how to accomplish what you want!