My FIT JOURNEY: Day 9

Today started by cranking out a TRX workout with my group fitness class.  We tore it UP!!  Hello chest/back day!!!  We hit:

TRX SL Side Lunges with Med Ball Shoulder Raises
TRX Inverted Rows
TRX Running
TRX Ab Tuck/Hip ABD/Push-ups
TRX Hamstring Curls
TRX T-fly/Y-fly
TRX Mountain Climbers
TRX Overhead Squats
TRX Side Plank w/ Hip ABD
TRX Chest Press

I'm pretty sure the triathlete in me is just GROWLING beneath the surface.  Each time I get back on the bike, back in the pool, or out on the road/treadmill for a run she starts in on me.  I have to admit, I kind of love her.  She wants to train faster, go farther, push harder, PERFORM.  She's dedicated, determined, she perseveres, she endures, she craves a challenge.  She practically dares those around her to just try to get in her way.  Today she cycled in the beautiful sunshine...she went the farthest she's gone since surgery, and this was after TRX.  She busted out 11.6 miles in a little less than 42 minutes.  Not too bad considering I rode on a mountain bike into the wind.  On the way out I saw speeds as fast as 21 mph...I fought tooth and nail to hang on and get an average of 16.5mph overall.  That tells you how stiff the wind was.  But I loved it...she loved it.  It's time to keep feeding the beast!

 

Today's fuel...

Breakfast:

My favorite berries and Kashi were back...I can't help it...you are going to see these a lot...it works for me.  Find what works for you!

Lunch:

Not pictured...I started out with a turkey burger with just a little BBQ, no bun...then I made a delicious salad to get in those power greens after my bike ride!
 

Spinach, peaches, blue berries, raspberries, cottage cheese, and red wine vinaigrette

Dinner...

Grilled Tuna, Grilled Sweet potatoes, and fresh green beans.  I have to admit I did indulge in my sauce for my tuna!!  It's fabulous:
1 Stick Butter
3 Crushed Garlic Cloves
1/4 c fresh squeezed lemon juice
1/4 tsp. black ground pepper
1/2 tsp. tabasco sauce
1 T. Worcheshire Sauce
Melt butter in sauce pan, saute garlic, add remaining ingredients.  Baste fish while grilling and top with remaining sauce!

My FIT JOURNEY: Day 8

What a day for a swim!!  I don't think I could have had more perfect water, temps, or sunshine!!!  The beast in me cranked out 2000 yds!!!  It felt fantastic!   Do you ever have a workout where you feel powerful?  That was today.  It was like I was a machine tearing up and down the pool...Talk about a swimmer's high!!! Here's what the beast in me swam:

1000yd Free
500yd Free
500yd Free

Boy was I hungry after all of that swimming!!  Here was my day of nutrition condensed...Motherhood trumped my blogging fun so I didn't have the chance to knock this out yesterday...my TRX class gave me the nudge I needed to get this done!

Breakfast...

2 Eggs

1 Slice whole grain toast

1 cup of Coffee

1 clementine

Lunch...

I had a fabulous lunch with a friend!  I was very good and ordered water and a lemon mustard grilled salmon salad.  It was delicious...sorry no food pics today!

Dinner...

Tonight I had cheese stuffed tortellini and marinara with fresh sauteed baby portabella mushrooms and lean ground beef.  Topped with a sprinkle of Parmesan cheese.  Don't forget my glass of milk!!  

Todays Snacks...

Mixed Nuts

Apple

TRX 6:1 Fall Session 3

Ladies!!!  It's time to join Synergistic Effects' cutting edge suspension training TRX 6:1 fitness opportunity!  Get the personalized attention you want in a small group setting with this class!  We will be getting strength, power, agility, balance, flexibility, and cardio training all in one with our TRX 6:1!  Get yourself to the next level and MAKE YOUR BODY YOUR MACHINE!  Space is LIMITED to 6 clients per class so contact me ASAP to reserve your spot today!  Spots are only held when payment is received.

**Please note there are no make up sessions due to the discounted pricing and limited schedule availability.  Passes are valid for the dates of this session only.  Thank you!**


TRX 6:1  Fall 2013 Session 3

WEDNESDAY MORNING CLASS

When:  Wednesday @ 9:00-9:50am

Dates:  10/16, 10/23, 10/30, 11/6

Cost: Introductory rate at $100 (An over $180 savings from Private personal training packages!!)

**Can't make them all?  Inquire for availability of DROP-IN at $30 per class.**

ONLY 1 Full Pass Left, drop-ins on 16th, 30th, & 6th!!

FRIDAY MORNING CLASS

When:  Friday @ 10:00-10:50am

Dates:  10/18, 10/25, 11/1, 11/8

Cost: Introductory rate at $100 (An over $180 savings from Private personal training packages!!)

**Can't make them all?  Inquire for availability of DROP-IN at $30 per class.**

Only 1 Full Pass Left, drop-ins on 25th, 1st, & 8th!!

Contact Kari @ kg.synergisticeffects@gmail.com to reserve your spot today.  Payment must be received within 24 hours of verbal commitment to reserve your spot in class. Please make checks payable to "Synergistic Effects."  Thank you!

Don't miss out on this exclusive opportunity for private facility small group TRX training! 

My FIT JOURNEY: Day 7

Today started out with a a fabulous high protein, high fiber breakfast!  I absolutely LOVE this preparation of asparagus and eggs to start the day!  I've had requests to include recipes for food I post, so I'll try and do that when time permits!  Today's breakfast recipe follows...

Breakfast...

Saute asparagus in olive oil, sea salt, and fresh cracked pepper covered for 7-10 minutes until tender.  Remove and plate asparagus.  In olive oil left in pan fry two eggs over easy (or to your desired preparation).  Top with a drizzle of balsamic vinegar.  DELICIOUS!!

Run #3...this time Outside!!!  Yay!

Today I celebrate my first outdoor run!!  I added a little distance today and logged in 2.7 miles!!  I'm so excited!!!!  I ran for 2.5 miles and walked in the last 0.2.  It felt amazing to be outside running in the bright beautiful sunshine!  That wasn't only good for my body, it was good for my soul!

Lunch...

I was back to another salad variation.  I LOVE SPINACH!  Today's salad was topped with apples, blueberries, pecans, and a red wine vinaigrette, with a scoop of cottage cheese for my protein.  I have determined that my favorite days are the days I get in a big bowl of power greens like spinach.  I feel so light, healthy, and energized.  I actually ate this before I went running believe it or not!  :)

Today's Snacks...

I had a slice of beer bread with a few spoonfuls of my chili...yes I'm a muncher...I dig through the fridge trolling for food when I get hungry...this afternoon I slammed a fiber one bar to tie me over for dinner.  

Supper TIME!

Roasted Carrots, Steamed Broccoli, and Grilled Chicken...delicious!

I also had a glass of skim milk with dinner and a sweet clementine for dessert.

Today was a pretty healthy day!!  It feels good!  I'm going to throw another ice pack on my hip and enjoy the rest of the evening!

Happy Training!

My FIT JOURNEY: Days 5-6

Happy MONDAY!!  I hope you had a lovely weekend!  We were blessed with a weekend full of activities and fun.  I don't know about you but I stayed pretty darn squared away this weekend!  After my apple pie making on Friday night I did indulge in one more slice with a scoop of my favorite vanilla ice cream on Saturday, but other than that I ate pretty clean!  Eating 80% or more clean is my personal goal for my weekends...My Saturday's meals looked much like Friday as the delicious chili was already made and I love a break from cooking once in a while!  I started my morning with my go-to Kashi and fresh berries, enjoyed a salad for lunch, and chili for supper.  Sunday was pretty similar as well!

WEEKEND WORKOUTS...

Saturday:

Cardio:

I'm so proud I got in my 2nd treadmill run!!!  Yay me!  I did another 2.25 mile workout running 1 mile, walking 0.1, running another mile, and walking a cool down.  After I knocked that out I was inspired to do a mini leg workout to keep my hips and legs strong and healthy!

Weights:

Seated Leg Extension SL Full Arc (2x15)

Seated Leg Extension SL Short Arc (2x15)

Seated Hamstring Curls SL (4x15)

Shuttle MVP Hip ABD Slides (2x15)

Shuttle MVP Hip Extension (2x15)

Single Leg Bosu Balance (3x1 min.)

Sunday:

Easy active recovery day!!  I started out with a massage to workout my adhesions in my leg from my surgery and I took my sweet old girl Bella on a walk.  It was a lovely day!  You should always give yourself an active recovery day like light cycling or walking in your week.  It is wonderful for your recovery and helps to prevent over-training.

STAY TUNED...MORE WORKOUTS AND FOOD INSPIRATION TO COME THIS WEEK!!!

My FIT JOURNEY: Day 4

Rise and SHINE!!!  Today is YOUR day to take make the changes YOU want in your health and wellness journey!!

Breakfast...

I started out my day right with whole grain Kashi cereal with mixed fresh berries, a cutie, water, and that cup of joe I always look forward to!  One of these days I'm going to kick my coffee habit, but that might be after I'm done raising my kids!  HA!

Let the training begin!!!

It was great having that day of rest yesterday!  I was all ready to rock out my TRX 4:1 group fitness class this morning!!  We ripped out 3 circuits of the following exercises...

Dynamic TRX Style Warm-up

TRX Running Drill
TRX T-Fly/Y-Flys
TRX Rotational Ab Tuck/ Push up Combo
TRX Hip ABD/ Hamstring Curl Combo
TRX Bicep Clutch Combo
TRX Chest Press/Ab Roll Out Combo
TRX RF SL Lunges
TRX Dynamic Spine Rotations
TRX Ab Pikes
TRX Hamstring Runners

Static Stretching Cool-down TRX Style

What fun we had!!  Most of these exercises we did sets of 15-20 reps depending on the volume of work per exercise.  It's so much fun to hit laps of 10 exercises as you get a higher cardio response.  It's all about varying your workouts to have the maximum benefits.

Lunch...

After having a tough strength training workout in my morning like TRX, I wanted to refuel the RIGHT way!  I love my leucine in my cottage cheese to repair those muscles.  This salad was the taste of fall with home grown apples and raspberries to really set it off!  (Thanks Heather for the delicious apples...they are making another debut today too!!!)

Water Therapy Time!

I can't think of a better way to enjoy some water training than taking your favorite swim buddy with you!  My little man joined me for...

5 min. forward running

5 min. backward running

5 min. flutter kick with a board

5 min. frog kick

The cool 79 degree water was the perfect therapy for my hip!  I always feel so energized and refreshed after a water workout of any kind, especially in the cool water!  This is a GREAT way to ease back into running by varying your surface, and your amount of joint impact, to have the smoothest transition possible!

Friday Night Supper Time!

You will learn quickly that I always look forward to my weekend meal time.  Usually I make a homemade dessert on the weekend for my family to enjoy (Me too, of course!!).  Since we were having friends over we pulled out all the stops!  Here are those delicious home grown apples again in that lovely apple pie!!  My friend made some beer bread, twice baked potatoes, and delicious butter scotch pumpkin bars...I wish I would have uncovered them before I took the picture!  I had hoped my chili night would have fallen on a cooler fall night, but oh well!  It still tasted delicious!  I hope you all enjoyed a lovely Friday night too!  Life is all about moderation. To be healthy and fit you don't have to cut out those treats you enjoy all together, you just have to be reasonable and watch your portions!  ENJOY!

Fresh veggies and hummus for an appetizer.

My famous chili simmering on the stove!  We topped it with cheddar cheese and a little dollop of daisy...

The lovely apple pie (served a la mode...) and the pumpkin butter scotch bars.  I took a sliver of each!

My FIT JOURNEY: Day 3

REST 'n ICE is the name of the game!

A little prevention goes a LONG way!!!  Since today was Thursday I decided to give my body the much need rest and break it deserved.  It's ICE TIME baby!!!  Before I started this fit journey I had just turned a corner in my ability to train, which is partially what inspired this blog.  My last day of rest was the previous Thursday.  I had knocked out some pretty decent workouts Friday through Monday before I started my fit journey.  This being said I was DEFINITELY due a break!!  You have to rest your body with ZERO guilt!  Enjoy your day off and use it to heal and strengthen as your muscle cells remodel and re-synthesize.  I myself look forward to my days of rest!!  They are always such a treat and I find myself enjoying the extra time in my day to do things I enjoy or that I just plain need to catch up on!

Days of rest are the PERFECT opportunity to focus on stellar nutrition!  No excuses when you have the extra time from taking a break from the gym!  I had a lovely day starting out with a cooked breakfast!  Check out these munchies all you foodies out there!!

Breakfast...

I love my hot cooked breakfast!!  Eggs really are the perfect protein containing all 12 essential amino acids!!  Not pictured here...my glass o milk! :)

Mid-Morning Snack time...

Peanut butter bananas have to be one of my favorite go to snacks!  The pistachios I nibbled while cooking dinner...

Lunch...

I didn't get the chance to take a pic but I munched on a turkey avocado sandwich...I was in a hurry and I got it while I was out and about this afternoon!

Dinner...

So apparently I end up with fruit themes for a given day, but I had some ingredients to use up like the cilantro and peaches so I tossed together some tilapia tacos!  I seasoned them with a blackened seasoning, lemon juice, and olive oil...made some homemade guacamole, a dollop of daisy, peaches and fresh squeeze of lemon to brighten the flavor.  Steamed broccoli was my must have to push in greens since I didn't have any salad at lunch! 

I hope you've been inspired for clean eating!!  

Happy Training!!

My FIT JOURNEY: Day 2

I'm so pumped!  I woke up this morning feeling great!!!  I wasn't sure after taking my first run yesterday how sore I would be, but apparently my cross-training has been sufficient.  The day still isn't over yet though!  I had a blast kicking off my workout with my TRX 4:1 ladies this morning.  What a fun group!!  I seriously couldn't have a better job!  Who else gets to get in killer workouts during their work day and laugh the entire time while doing it?  Thanks girls!!  We ripped out the following work out getting a cardio effect while strength training since we did it circuit style this morning...they LOVED it!  And so did I!  We cranked out 3 laps hitting 15 reps each of the following exercises...

TRX Cardio Rip Workout!

Dynamic Warm-up TRX Style

TRX Squat Jumps (I modified for the hip...)

TRX Chest Flys

TRX Hamstring Bridge Release

TRX Ab Tucks

TRX Rows

TRX Curtsy Squats 

TRX Overhead Tricep Press

TRX Straight Arm Lat Pulls

TRX Standing Side Plank w/ hip ABD

TRX Power Lunge Drives

Static Stretching Cool-down TRX Style

You don't have to have a TRX to get in these exercises.  Just do all of these drills the traditional way if you want to do the same muscle groups!  TRX is fab though for total body core training at the same time!!

SWIM TIME!!

So this crazy girl can't get enough outdoor swimming, even if it is Oct. 2nd!!  The water was a brisk 78 degrees...but I'll take it after the 76-77 degree temps I've been in lately!  FYI Dad...I'll love you forever if you get that pool heater fixed!  HA!  I know, I know...Mom's already on it.  They have the best pool ever so I can't complain.  This little swimmer is spoiled rotten that is for sure!  Today's water workout...

1500m Freestyle....logged it in 25 minutes!  Not too shabby.  This has been my only form of exercise for the past 4 months!  

I feel GOOD!  My body temp is cool right now, great for my hip... it really helps to keep that inflammatory response down!

Now for the rest of my day!  It's all good nutrition to back up the workouts...I'll give you an idea of how this trainer chic eats too...pictures are worth a thousand words...and honestly I think it will take me less time than typing it all out!  

BREAKFAST...

Yes, you caught me...that is whip cream on top of my coffee...it is the "light" whip cream...with a little dusting of cinnamon...did I mention the pumpkin spice creamer??  Every girl gets to have a little fun once in a while...

LUNCH...

Clearly I'm jonesin' for raspberries this time of year!  I need my whole grain...and some peppers on my sandwich for that little crunch I love!  Spinach is one of my favorite power foods.  Keepin' it colorful!!  I'll add dinner later if I get the chance...but here are a few sample meals!

Easy Peazy Doggie Time!

My sweet Bella and I headed out for a quick mile walk after lunch.  She's an old girl now so our walks are short and sweet.  Just perfect for a girl on recovery!

DINNER...

Grilled BBQ Hawaiian Turkey Burgers with Grilled Pineapple, Cilantro Guacamole, and Grilled Orange Peppers fresh from the garden!  Yummo!  This girl loves to cook!  AND EAT!!!! :)

That's it for today!  Check ya later...get some sleep tonight it's key to success in the weight room!

My FIT JOURNEY: Day 1

For those of you who know me well, this has been a long arduous 2 years.  In October 2011 I tore my labrum in my hip playing soccer.  It took around 6 months to diagnose and get scheduled for surgery.  After undergoing my first MAJOR reconstructive hip surgery in APRIL 2012, I worked hard struggling to regain my fitness after being on crutches for 6 weeks.  In June 2012 I began learning to walk again, all the while never having relief from my hip pain.  I pushed, I rested, I tried injections, prednisone treatments, EVERYTHING possible to heal and regain my health.  Then, in JANUARY 2013 while doing nothing out of the ordinary, in fact I was just turning towards my closet while in my bathroom...my labrum sheared away and I fell onto the ground in my bathroom screaming in pain.  I couldn't walk, couldn't bare weight for over 3 hours as I worked on my crutches all that morning.  I knew something wasn't right.  As my pain only increased and my function of my hip decreased over the next few weeks, I knew that this was not old scar tissue finally letting go.  It was my worst fear come true.  I was going to have to go through this journey AGAIN.  

If I would have known that I was going to be benched this time on crutches for a full 10 weeks I probably wouldn't have agreed to the surgery.  They found my hip to be in the worst condition possible.  Not only had I regrown bone they had taken down from my first decompression, I in fact, had torn my labrum above my old tear sight.  But if that wasn't enough, I had also developed 3rd degree chondromalacia on my femoral head.  The beginnings most likely of hip arthritis.  (Pictured below.)

This time they did a decompression not only on my femur, but on my hip socket (acetabulum) as well.  This has been the most painful experience that I have ever been through in my life.  Below is a picture of my hip after all the repairs were done before they closed my hip at the end of my surgery.  Yes that is the inside of my femoral head, above you can see the sutures and anchors of my labral repair and acetabular decompression.  This isn't pretty people!!

So this being said,  I am now embarking on my new journey of the new fit me.  Whatever that might be.  It might not be the elite athletic condition that I was once in, but I'm sure going to try.  I'm not sure if I'll be ever be able to regain what I once had, but I'm going to regain what I can, striving for the healthiest possible condition my body can be.

So if you are ready, or if you just want to ready or not...Join me in taking steps towards a healthier, fitter, happier you!  My fit journey is going to encourage both of us to get out there and be active to eat a healthy diet and live an active lifestyle.  Here's to our heath.  I'm ready for a good year, and I'm starting over TODAY.

DAY 1:

CARDIO:

Treadmill 2.25 mile workout  (I ran 1 mile, walked 0.1 miles, ran 1 mile, walked 0.15 mile cool down)

WEIGHTS:

Standing Hip Extension on my Shuttle MVP       2x15 each leg
Seated Wide Grip Lat Pulls                               2x15
Alternating Bicep Curls                                      2x15
SL Seated Leg Extension Full Arc                     2x15 each leg
SL Seated Leg Extension Short Arc                  2x15 each leg
SL Seated Hamstring Curls                               2x15 each leg
Hamstring Ball Curls                                         2x15
Ab Ball Pass Drill                                             2x20
Incline Chest Press                                           2x15
Tricep Rope Extension                                      2x15

Happy Training!!  I'll see you tomorrow!  With DAY 2....TRX here I come!