Hi My Name is Mo and I have a PB Addiction...

This is a safe zone.  Admit it, you have one too...or at least to something.  There's a food you reach for when you have a craving or just a plain bad day.  Mine isn't ice cream, Cheetos, or a bag of greasy chips.  It's a nice juicy peanut butter and jelly sandwich.  I don't know what's in between those two pieces of soft, delicate bread that makes my world feel safe again.  Maybe there's some psychological connection between them and my childhood, so I feel like I have no responsibilities and I feel innocent again.  Or more likely....they just taste DAMN good..mmmmmm!

Now, every time I have a mood change or a bad day do I reach for the PB jar??  NO!!  A majority of the time I don't let my emotions dictate how I eat, but every once in a blue moon there's nothing a PB and Jelly won't fix.  Unfortunately, my goals to get stronger and a little leaner don't mix well with soft, delicate pieces of bread coated in peanut butter and sweet jelly.  I have made some adjustments, so that both sides of me can be happy.  Instead of bread, I use one small low-carb, high fiber multi grain tortilla.  Then instead of creamy peanut butter, I use PB2.  It's a dry powder...all it is is crushed peanuts.  I mix 1 part water with 2 parts PB2..much healthier.  Then instead of sweet, sugary jelly I use a organic jelly that is crushed or mashed fruit.  Right now in my fridge is blueberry, so all it is is mashed up blueberries...YUM!  I put a THIN coat of PB2 and jelly on the tortilla, heat it in the microwave, and roll it up.  DELICIOUS!!

What point am I trying to make with this post?  (Well nothing really, but if I must) I just want you to realize that you don't have to give up your favorite foods when you have a health goal in mind.  When you cut out certain food groups or deprive yourself from the foods you love, you'll most likely get discouraged, and give up.  Instead, make modifications to your favorite recipes.  If you love fried chicken..why not try crushing almonds and covering the chicken in almonds and cooking it like that.  You still get your crunchy chicken, but it's almonds..NOT fried fat.  If you love salt and sweet..try a small 100 calorie of popcorn and put a couple pieces of dark chocolate in it.

This also brings up the next box in my TO DO list.  I want to make a recipe for a protein bar or granola.  I LOVE protein bars and granola, but unfortunately most bars and granola you buy at the store are full of additives and sugar or fake sugars.  I also want to make it gluten free because I noticed I tend to do A LOT better when I use less gluten in my diet.  If there's anything you LOVE in your granola or protein bars..let me know!  I'll keep you updated on how the science project goes :)

Gotta Tri

Today I survived AND LOVED my first triathlon in my hometown.  It was an amazing experience that I won't forget and plan to go back for more!  It was not only a very well run race, but everyone was so positive and we were all cheering each other on, especially during the bike ride.

The race started pretty much the day before.  I had to attend a race briefing to learn about the course and rules since it was a USAT sanctioned race with USAT officials attending.  I also had to set up my bike in the transition area before I could go home to relax.

After relaxing and icing sore muscles I decided to try and catch some sleep (it wasn't very successful).  I was up again at about 3:30am because I had to be at the race course at 5am to get chipped and marked up and to finish setting up my transition area before the area closed at 5:45am.  The transition area I keep referring to is pictured above.  It is the area that is blocked off from spectators and it is where the athletes keep all their gear for each of the legs of the race (bike, helmet, towel, bike shorts, run top/shorts, shoes, etc.).  Here's some pictures pre-race!!

Transition all set

The lake right before we got in..a lot prettier than it was when we got in!

Getting body marked

Me right before the swim

Then we lined up at 6am (yes, it was still dark) at the edge of the water according to our swim caps.  I had a pink swim cap since I was in the women's sprint division.  After waiting about 15mins and trying to keep myself warm because it was finally a little chilly in the morning. We walked down the ramp into the water (which was 80 degrees, so it felt like a hot tub!) and took off!  I had practiced in a pool since January, but unfortunately never got the chance to open water swim.  It was eye opening!!  Water constantly in your mouth, having to avoid people's flailing feet, and getting used to not being able to see anything whenever I put my face under the water.  I had practiced a freestyle stroke and also practiced a little side stroke and breath stroke in case I got super tired.  Well after about 5 feet I took to the breath stroke.  It was much harder, but it kept me calmer because during the freestyle I kept running into people and was panicking every time my mouth because filled with nasty lake water.  I tried to keep my mind off the fact that I had .5 swim in front of me, so I just counted strokes.  I would do 10 breath, 10 left side, 10 right side, and it actually went pretty smooth and quick from there.  It took me about 25min to get through the water.  

Next, I ran out of the water and back into the transition area to get ready for my 12.4 mile bike ride.  It was going to be hilly, but they got the course closed (the streets were not open to drivers).  It was a rough route with all the hills, but I am so glad I had been training on the hills around my house because, man did that pay off today!  I was on my little Walmart mountain bike, but I could tell how much stronger I had gotten because I would fly by other people on mountain bikes, especially on the hills. 

Transition #1: swim to bike

Hoping on my bike!

After getting back from the bike ride; I hopped off and ran through the transition and off to my last leg (and what I was most looking forward to), the run.  It was just a 5K, but it was on an unpaved trail, which was great for my knees, but was a little rough on my ankles since I haven't gotten to train on unpaved trails in a while.  It was awesome though and my favorite part!!

Transition #2: bike to run

FINISH

Overall, it took me 1:57:32..I'm not sure if that is good or not, but I'm just so excited I finished!!  I was even more excited that I didn't need help from any of the staff in kayaks during the swim..I did it all by myself :)  

Days like these (where I push myself to limits I didn't think I could pass) make all those months and bad days of training worth it.  It was worth all soreness, training injuries, EVERYTHING.  Will I be signing up for another...you bet!!  Unfortunately, it probably won't be until next spring because the season is winding down since it gets harder due to water temperatures.  

I don't have any races on my calendar for the rest of this year (crazy to think that since I haven't had a time of year I haven't been training since my freshman year of college..maybe??) so I am going to focus on my strength and speed.  I want to be conditioned enough to be able to run a 10K whenever I want, so I will keep at least one longer run a week.  I will also keep up with the running and swimming because the cross training has kept me injury free better than anything else.  I'm also going to work extra hard at CrossFit.  I am LOVING that as well.  I love the feeling of getting stronger!!  

Since my workouts will not be so cardio focused my nutrition will also be adjusted.  I'll move to more protein and fat and less carbs.  I'll keep updates on how that is going, but now I will finish and leave with some finishing pictures!!

My best cheerleader!   She comes to all my races.

The night before the race: apparently they didn't get that we were trying to relax!

Workouts On Vacation

Here on the workouts I did while on vacation!  I didn't have access to a gym, so I had to incorporate cardio and bodyweight training.

Saturday: 200 single under jump ropes warm-up

3 rounds: 15 pushups, 20 burpees, 100 jump rope, 1.25 mile run (on the 3rd round I did 30 pushups, 40 burpees, and 200 jump ropes)

Sunday: AM- warm-up: 200 single under jump rope

3 rounds: 25 pushups, 25 squats

Finished with a 5 mile run in less than 40min! with my uncle on the golf course (hilly!!)

PM- swam 21 laps in that beautiful pool pictured above.

Monday- Rest Day

Tuesday- AM warm-up: 500 jump ropes (got creative- single unders, one foot, back and forth, side to side)

6 rounds: 10 burpees, 20 lunges (each leg), 10 pushups, .5 mile (hard!)

PM- 7 laps at the pool

Wednesday- 1 hour on bike

100 body weight squats, 50 pushups, 4min plank, 50 burpees, 100 crunches, 30min on bike

Thursday- 1 hour on bike, 2 mile run

AMRAP (as many rounds as possible) 15 min: 10 lunges (both legs),10 pushups with toe touches, 10 jump squats, 10 full burpees

Friday- 4 rounds: 15min on bike, 25 pushups, 25 squats (ass to grass)

Saturday- AM: 7ish mile run

                PM: 7 laps in the pool

Sunday- OFF (walked around an outdoor mall for a few hours)

Monday- Warm-up: 300 single under jump ropes (creative)

10 rounds: 

10 burpees (full)

20 jumping jacks

20 squats (ass to grass)

10 squat jumps (ass to grass)

10 pushups 

Post Texas

I'm back from vacation! It was an amazing time and a much needed time away, but I'm glad to be back in the beautiful plains of Nebraska. Here's a short recap of what I did while in Texas: worked out on this amazing bike:

ran with my uncle, hung out with a majority of my mom's siblings and grandma, ate, and relaxed by the pool .

There was obviously some highs and lows. I'll start with the highs because there's a lot more of those.


Highs:

Even though I was on vacation I didn't stop working out, especially since my first triathlon is this coming Sunday!!! I wrote out the workouts I did on the next post, so I didn't take up so much space.

I also got to hang with my family whom I haven't seen in a few years and I got to meet my new cousin, MG. We're pretty much besties now.

Lows:

I guess the only "lows" of vacation were my bad eating and my craving for CrossFit. I didn't do terrible on eating, but I could have done better. I was really good most of the day, but where I would fall was dinner or having a dessert when I usually don't eat dessert, but they were SOO worth it. My "hiccups" were a margarita (best I've ever had), red velvet cupcake (I can't say no to those!), and soft serve yogurt.

It definitely could have been worse and I'm not being too hard on myself because one it would get me no where and two I'm on VACATION!

 I also realized how much I love CrossFit. I was starting to miss the ability to pick up heavy (at least for me) weights and throw them down and curse without blushing. I mostly missed the atmosphere. I pushed myself this week, but it's not like when there are people cheering you one to finish or finish faster or even trying to push yourself to keep up with others in the same workout.

I'll end on that note (don't forget to check out my workouts during vacation in the next post) and leave you with some more pictures from vacation!

                 

My new camelbak that got me through my workouts

The cliffs we drive through in OK

My new buddy during vacation.  He has it so hard

Vacation=Not a Time for Quitting

I can't hold in my excitement of leaving in the early morning for vacation...AHHHHHHHHHHKAJLFKJ (was that enough for you to get the idea)??  I don't think I've been on a real vacation (where I just relaxed) for over a year.  I already warned work and other not so important places that I will NOT be answering my phone.  I am taking this next week and a half to relax and recoup.

Now, I know the biggest thing people fear about going on vacation is that they'll follow off their healthy lifestyle "wagon."  NOT TO FEAR I have already thought about this and worked ahead and am going to leave some tips:

1. PACK FOOD for the road trip- I have a 10-hr road trip in front of me and it is easy to slip into the gas station binge with chocolate candies and Cheetos.  Instead, I have packed veggies and fruit that can be eaten without making a huge mess.  Forgot to pack??  Just eat smart at the gas stations and restaurants.  You know deep down what's good and what's bad (donuts and pizza- bad, unsalted nuts and raw fruit- good)!
2. STAY ACTIVE- let whoever you are traveling with or meeting up with that you will have to fit time in to workout.  Luckily, my mother (whom I am traveling with) knows me and knows I will not miss a day, even though we're on vacation.  I also already arranged to borrow my Aunt's bike while we're on vacation and asked where open water would be located for some swimming, so my family knows that I have no intentions of slacking on my workouts.
3. REMEMBER YOUR GOALS- my last piece of advice seems like the most obvious, but can be hard to follow in the moment.  On vacation most people like to eat lavishly and forget all about their health goals...DON'T!  Even if the people with you partake in overindulging, remember what your goals are and that you can't reach them if keep holding yourself back.  They may look at you strangely, but who cares..are you doing it for them?? NOPE.  It's just for you so stay strong!  I'll keep you updated with some on-the-go workouts and meals while I'm gone :)

Also, I have to keep you updated on CrossFit..DUH!  I am loving it, still.  One of the coaches put it best the other night, "Embrace The Suck!"  He meant that yeah it's going to suck and it's going to be hard, but embrace that part because you will come out SO much stronger and prouder of yourself for finishing.  Which is so true because I cannot honestly remember the last time I pushed myself this hard. I literally finish EVERY SINGLE workout by collapsing on the ground because there is nothing else left in me.  Maybe that's why I love it so much; it's the EXACT same feeling I get after completing a marathon.  It is also SO humbling to be back in the athlete/team atmosphere.  I know I am strong and can push myself, but to see that I have so much farther to go before I am as strong as some of the other girls at my gym motivates me.  I want to be able to push press over 150# or do a muscle up without breaking a sweat!!  I did however get a rope climb (15 feet for the first time EVER..couldn't have done it without them pushing me).

My yummy rope burn.  Note to self:  don't wear short shorts to a rope climb

I also am obsessed with the gym:  http://crossfithydro.blogspot.com/ if you're interested in learning more.  It is more than working hard.  It's like a community- we workout together, we cheer each other on, challenge each other to move faster or lift heavier, and hang out after the workouts.  I feel at home again being a part of a team atmosphere again :)

Hanging out after a WOD

Here's an example of a couple our WODs:

#1 3 sets of Push Presses (3x is one set)
     2 sets of Jerks (2x is one set)
     1 set of Split Jerks (1x is one set)
    2mins of as many squat jumps as you could get
I did 83# for push presses and 93# for both jerks and split jerks, and got 72 (I think) squat jumps


#2  7 Rounds of:
      10 pull-ups (chin over bar)
      20 burpees (no push-up)
      30 stick jumps
 I had to scale mine and use a blue band to help me kip up to the pull-ups and used a 16" bench instead of 20", but I finished in 19:30!!


Here's what I tend to look like after only 20mins of balls to the wall!!!

Even my baby muscles are showing through!

I'll finish up with some FUN pictures of the Warrior Dash I did in Iowa with my sister-in-law, my brother, and some of her friends!!

FIRE JUMPER- Channeling some Hunger Games 

Before the Mess

Post Dash

Me and My sister-in-law

Yeah, we're pretty tough!

A Little Less Workout A Little More of Me

I know I usually write only about workout/health related subjects, but I thought I'd write one dedicated to my dog, Wrigley.  The reason?  I just had to put him down yesterday afternoon after 15 years of an amazing friendship.

He had a good run and I remember the exact moment last week when I looked into his eyes and I could tell he was ready.  It's funny with dogs though- they're usually ready before you are.  I think that's why they're "man's best friend" because they're completely unselfish.  They know when it's their time to go, but they understand we need a little more time and they hang on for us.  They still manage to follow you around until you're finally ready to sit down, look into their eyes, remember all the good times, and give them that final "good boy" and scratch behind their left ear like they've always loved.

This is the exact scenario I was faced with this weekend and yesterday.  I would go to my parents' house and I would try and say goodbye, but every time I looked at his face all I could see was the little puppy that stumbled behind me in my backyard because he hadn't grown into his body or the dog that helped train me for high school cross country every summer.  He was there every afternoon, when I put on my running shoes, he would try to sit calmly by where I kept his leash.

I could tell he was only alive because he knew my brothers and I couldn't say goodbye just quite yet.  My parents had said the previous week he pretty much just laid in the living room or on the deck outside, but when I went to visit Friday night he followed me around the whole house.  Almost telling me, "I know you can't say goodbye yet, so I'll just be here whenever you're ready."  Saturday afternoon I knew it was time.  I had to carry him up the stairs because he just wasn't strong enough anymore and he weighed less than my little dog, Jack (Jack weighs about 20ish pounds), in my arms.  It's one of the hardest things I've ever had to do in my life.  I wasn't able to say goodbye until we were at the Vet's, while he was in my lap.  He always shook when we walked into the building, but this time he was so calm and just rested in my lap.  I told him I loved him, he was the best dog a little girl could ask for, and that he was the best friend I had ever had.  Fifteen minutes later he went peacefully in the arms of my mom, my dad, and I as I scratched his favorite place; right behind his left ear.

Isn't it funny how dogs (or any pet) carve that special place in your heart?  It's a place no human (in my experience) can get to because no matter what you do or say, they love you, unconditionally.  I think every child should grow up with a puppy, so they can experience what it feels like to love something with their entire being and not expect anything in return.  Honestly, can you say that there is another human or living thing that loves you, wags its tail, and just wants your love even after you've left them home alone all day?  They're the one animal that doesn't care if your jeans are a little tighter this winter, if you don't quite like yourself that day, or what other people say about you.  They just want to know that when you get home from work or school that you'll scratch them behind their ears, play fetch, and pull out the leash.  I'm so appreciative to my parents for giving my brothers and I this opportunity.

 I remember walking into the pet store, "The Pet Bowl," when I was 7 years old.  My parents had told my brothers and I that we could have a dog now that we were all old enough.  The minute our dog, Wrigley, was put into my arms I was in love.  He licked my face and peed all over the floor and I wanted him forever.  I remember going home that night and crying my head off because I didn't understand that you could put a dog on "hold," so you could go home and get your house "puppified" before bringing them in and no one else could buy them.  I cried so much that my dad brought me back that night to show me he was still there and I held him in my arms, from that moment we were inseparable.

Over the next 15 years he gave us so many wonderful memories, such as chasing the white swans at a state park or catching a live possum and bringing inside the house as a prize.  My favorite memories were ones of us taking runs together to the neighborhood park as he helped me train for high school cross country and college soccer.  We would run to the park, do some sprints (or he'd just watch), and then we'd lay in the grass for a while until he decided it was time to go home.  He always pushed me to do better because he'd never let me turn back a mile or even a block early.  He would yank on the leash even harder if I tried to turn back early.  That's why yesterday I dedicated my workout to him (yes, it sounds super cheesy).  I pushed myself harder and ended up finishing 4th overall at my gym's WOD.  It felt amazing!

Even though I miss his warm fuzzy fur, I know he's somewhere, with his fourth leg again, chasing down squirrels, bunnies, and birds...

My amazing friend for 15 years...

Post MIA

First off- the reason I've been MIA for..a while.  The main reason was: I needed to focus on school more.  I was coming up with ways to procrastinate, but I finally realized I needed to stop and focus on school, training, and work. 

The second reason is that I needed some time to heal.  I had started following and reading fitness magazines.  I was looking at pictures of the bikini and figure competitors and was dying to look like them.  I started looking down at myself wondering why I couldn't discipline myself like them.  It wasn't good and it didn't hit me until one of my long Saturday runs, in training for my marathon, how bad I had gotten.  I had just taught a 45min and was running 16 miles right afterwards.  I was over 10 miles in when I noticed that I was feeling stronger than ever.  I wasn't having to run with my patellar tendon knee straps and I wasn't slowing down.  This was when I wanted to slap myself because I was beating myself up for not looking perfect and all my muscles don't pop.  Instead, I could spin my heart out for an hour and then immediately go run double digits...that's pretty bad ass right there.

I realized I had lost my inner "beast" that I had found when I started running long distance races over 4 years ago.  Instead of seeing how far I have come over the years.  Freshman year of high school I came in at 145 and finished xcountry that fall at 120, I played collegiate soccer, completed a duathlon, and had run 4 full marathons, 2 halfs, and was training for my 5th full and first triathlon.  How could I not think I was a beast??  So, since then I have worked on putting less pressure on myself and giving myself more credit.  I finally did during my 5th marathon 2 weeks ago.  I was less than .5 mile away from the finish when I ran past 2 women.  One of the women said, "This last mile is for us.  No one put in that training, but us.  OUR feet bled, OUR muscles ached, WE did it. "  I pushed myself even harder to the finish line, slowing gaining by "beast mode" back.  I crossed the finish line, holding back tears (mainly because I'm never totally sane after finishing 26.2 miles) so much happier and prouder than ever of myself.  People think I'm crazy when I say almost every problem in your life can be solved with a long run...

This brings me to why I changed the name of my blog.  It's because my main goals when I started were my physical looks.  I wanted to get more toned muscles and maybe a six-pack.  Now, I'm no longer on a journey to my "perfect" body, but rather I'm on a journey to get my "beast" back.  My first step in that direction has been to let myself off the hook for my imperfections.  How do I remind myself to keep doing this?  Well, I think the picture will tell you...

So now every time I look down I know that there is beauty in those things I wish I could change.

My next step was to find something that would make me feel like a beast again.  I knew that lifting has always done that for me, so I decided to try one of the more extreme sides of lifting- CrossFit.  I found a CrossFit gym by my house, CrossFit Hydro.  I just started this past week, but I'm already in love.  I love lifting big weights, pushing myself a hell of a lot more than I would alone, and having people around you pushing you and also helping you get better.  This next week starts my last intro classes before I get let loose to do WODs in regular classes!

Well I think I've dragged on long enough, but I'm glad I finally got it all out and I'm excited to get my beast back!