WOD 26th March

I still try to find best time for me to go to the training, however, I decided to go again at 10a.m. as the earliest that they have is 8a.m and latest 10a.m. before the noon session.

Todays workout was a time challenge with time limit of 40mins. It consisted of:

  • 100 squats (w/ 20lbs in each hand)
  • 90 push-ups
  • 80 abs
  • 70 ring rows
  • 60 box jumps (24′)
  • 50 wall balls (16 lbs)
  • 40 pull ups
  • 30 ring dips
  • 20 toes to bar
  • 10 some exercise that I don’t recall name, but it consisted of 6 sequences 🙂

My time was 35:53min. Glad that made within time limits, though had to push a lot, especially with pull ups, it seemed as if all strength left my arms…

Advertisements

Snacking around

I love always to have a possibility to have a snack of something that I feel good eating about and that I feel that would actually be fuel to my body rather than empty calories. So, whenever I go somewhere, even to work, I always have to have something as a snack, in case if I wouldn’t have the chance to find food that I could eat, I could still get around pretty well, rather than torturing myself. Plus, as I always like to go from one place to the other, I usually don’t have time to go home to have lunch, so I make sure that I will have enough energy to move forward 🙂

If I am having workout in the morning, I definitely don’t want to have too much of the breakfast, so usually I would just have light snack, something as zone muffin or nut butter or some apple, or I would make big doze of berry smoothy and get a bit of it to get me moving. I wish I would like yoghurt, as then I would solve problem with protein intake, but I really can’t stand it, even idea about it makes me a bit sick. So, normally my smoothy would consist of scoop of protein powder, lots of berries and some around 2 tsp of almond butter. I usually add water to make it more liquid or almond milk. this would be my breakfast after workout if I don’t plan to return home and I really love it. I do the same when I don’t have time in the morning to make and eat breakfast as it is super fast to make.

I always have some zone diet muffins on the go that are easy to make and each contains block of protein (7g), block of carbs (9g) and block of fat (3g). Recipes are pretty basic and yields for 16 muffins that are definitely enough for a week. My favourite would be zucchini chocolate muffins as I just love an idea of incorporating vegetables into something sweet.

Dry ingredients: 20120324-235302.jpg
1 1/3 cups oat flour (measure, then sift)
4 (1 ounce) scoops chocolate whey protein (amount providing 84 grams protein), scant 1 cup
1 tablespoon non-aluminum baking powder
2 1/2 teaspoons apple or pumpkin pie spice
3 cups grated zucchini
1 tablespoon grated orange rind (optional)

Wet ingredients:
2 whole eggs + 4 egg whites
5 1/3 teaspoons unrefined canola oil
8 teaspoons fructose powder or syrup
2/3 cup apple sauce

Instructions:
1. Preheat oven to 350 degrees F. Spray 16 muffin tins with non-stick spray and set aside.
2. Sift dry ingredients into a 1 1/2-quart mixing bowl, adding orange rind if desired. Top with grated zucchini and set aside.
3. Combine wet ingredients in blender. Cover and process until smooth, stopping to scrape down sides. Add wet ingredients to dry ingredients. Stir until evenly mixed, scraping bottom of bowl to incorporate flour and remove lumps. Do not over-mix.
4. Spoon batter into 16 muffin cups, evenly distributing it.
5. Bake in preheated oven until firm to the touch, golden on top and around the edges, and a tooth pick inserted into the center comes out clean, about for 20 to 24 minutes. Allow to cool; then run a knife around edges to release muffins. Cover and refrigerate. Use within 1 week or freeze.

So, I always have these on with me or some others, you can check this website for more different recipes.

Yesterday I also wanted to make something more sweet for me to have as a dessert and I stumbled upon couple recipes that I decided to make.

First one was Coconut bars that I found on Elanas Pantry website and they came out super delicious:

  • 3 eggs
  • 1 cup coconut milk    20120324-235314.jpg
  • ⅓ cup coconut oil
  • ⅓ cup honey
  • 1 tablespoon vanilla extract
  • ⅛ teaspoon stevia
  • ½ cup blanched almond flour
  • 1 tablespoon coconut flour
  • 1 ½ cups unsweetened shredded coconut
  • ¼ teaspoon celtic sea salt
  1. Mix eggs, coconut milk, oil, honey, vanilla and stevia in a food processor
  2. Pulse in almond flour, coconut flour, shredded coconut and salt
  3. Transfer ingredients into an 8×8 inch Pyrex baking dish
  4. Bake at 350° for 30 minutes
  5. Cool for ½ hour, then place in refrigerator and serve when chilled.

And while these were baking I decided to make some energy bars to have in my climbing bag to have a snack when I need energy. Before I started to change my diet, I always had some granola bars in my climbing bag, but these were packed with preservatives and other stuff that I can’t read, so as I try to eat as much natural as possible, I had to say good bye to them and make my own. So, here is a recipe for no bake energy bars that I found and adopted from Milk for the Morning Cake blog where she calls the Magic Lemon Bars:

Ingredients:
  • 2 oz each of brazil nuts and blanched hazels
  • 2 oz ground almonds (almond flour)
  • 2 heaped tsp raw honey
  • finely grated zest 2 unwaxed lemons
  • 1 tsp vanilla extract
  • 1 oz coconut oil
  • I also added some chopped dried apricots to have a little bit more of carbs.
Grind brazils and hazels to a fine meal in a coffee grinder. I think I grinded them a bit too much as the end result was quite oily.
Into the bowl mix the almonds, ground nuts and lemon zest and chopped apricots. Spoon in honey and drizzle over vanilla and cocoa butter. Work until mixture looks kind of like crumbles. I put the dough onto parchment paper and worked it through pressing down and making some square shape when I had the proper square shape. In the recipe it says that it makes 8-10 bars, so that was my goal. Slap mixture with the flat part of the knife to compact it and tidy up the sides. Leave it to sit for 10 or so minutes and then slice into bars and wrap in greaseproof paper or waxed paper, twisting the ends to secure. I keep them in the fridge next to my nut butters :)))) The taste definitely reminds me of marcipans.



WOD Thursday Night

I never went for Crossfit training in the evening, but because I try to jam everything into my free days, I feel that I need to separate a bit Crossfit and climbing days, as if I go to climb after Crossfit, I feel that I am much less there than I should be. So, I don’t want to let my climbing down, therefore I try to find alternative times of training. It is however, unusual for me to go to train myself in the evening, but I find it less annoying than to go to climbing gym on the evenings when it is packed with people.
So, I went thursday night to Crossfit training and I haven’t decided if I would go again. First of all, the trainer was different and I really like the one that I go to in the mornings and that really pushes my limits. The evening trainer was less fit and a little bit chubby, probably he has fat level higher than mine and mine is not that low. Don’t get me wrong, I don’t have anything against people being less fit, but when it comes to my training and learning, I need to feel that the person that is pushing me, is far more advanced than I am and much much more stronger. I just can’t fully dedicate myself to doing some activity and follow someone if I don’t feel 100% respect for what they have already done. So, I am a bit of perfectionist in the requirements for my teachers and trainers. Secondly, the group itself was quite weak, I mean. that would be people that come for a gym training rather than for the performance training. It’s hard to push myself if most people around me are weaker, then again, I can’t give myself 100%.
However, training consisted of 4 rounds:
3 power ups on the rings (really hard)
10 wall squats
20 pike push-ups
30 jumping lunges (my killers)
40 alternating V-ups

My time was 17:43 mins.

Awake dreaming

“One’s real life is so often the life that one does not lead” – Oscar Wilde

I’ve been thinking sonoften and torturing myself with distinctik between real life and dream life. The distinction between conscious and unconscious, real and unreal. I am often confused when I feel as if I would seeing my life from outside. That makes me feel as if I would be an object of matrix, especially after having a period of really vivid dreams that resemble so much reality. Then I start wondering what is reality, where is it’s limits. Descarte famously stated “I think, therefore I am”. But then does it mean that when I think in my dream and try to solve problem that occurs in my dream, I am living the dream, so it would be reality given at that moment. Sometimes it is so hard to wake up that silently in my head I wish I would never have to wake up, but I do, because I feel I have, because I don’t want to miss my life.
But sometimes every day life is so routinous that it does not even feel real. There is this saying “Days are long, but years are short”. Sometimes I do feel that my life is a dream, because I can’t tell what I did last week. Well, I can tell, but tgat would be probably the same what I did a week before or before before. Probably that is why I like trying out new things and having projects, because I would not feel as if my days passed unnoticed and then converted into unnoticed years. When I think about it, the thing that saves me from overthinking is that if you ask me at any given moment if I am happy, I would say that I am. But when I think about the story of my life, there is not that much to tell. Wht do we alwqys feel that we have to tell the story? Douglas Coupland in his book “Player number one” said that there are only few special moments in everyones life and all the rest is everydayness. Does it mean that we life only to get those special moments?
The facts of your life seems to be much more important than how we feel in our everyday life. Our work defines who we are. I remember when I came Canada and I was not working, and I was meeting new people, they were asking me what is my job, I was replying that I don’t work, it was so hard for then to realize that there are plenty stuff to do if you don’t work. Actually, probabky you feel much more alive than working, because work, if you don’t like it or don’t enjoy that much even more deepens the feeling of absurdity of life. As Kierkegaard said “we are thrown into this world” and Sartre agreed with that and added that despite the fact that we are thrown into here, we still hold absolute responsibily for our lifes. So when you think about that… It doesn’t matter the statistical facts of our lifes, cause we are gonna die and statistic will die with us, all that matters how you feel your every moment, that is how you gonna feel about your life at the end, whether it would be dream or reality.

WOD monday and new eating habbits

Yesterday I had very intense day of training, so much so that around 18h when I laid down for few minutes in bed, it took 1 hour to get up, so nice it was to feel all muscles relaxed. So, I was craving for some muscle pain and definitely I have it today…

So Morning Crossfit training had two parts:

1) time challenge, 6 rounds of:
-20 wall balls ( increased my weight to 16 lbs) however during 4th round my knee started really hurt, so i changed wallballs to power press with two dumbells of 20lbs. That was physically muh harder than wallballs, especially because dumbells require independent muscle coordination for each arm. But made it:)
-15 push ups
-10 pull ups ( made first round unassited, then used elastic band to help myself pull up, I still work to understand dynamic pull ups, cause mine are super static and slow. Elastic band help to knack the movement of the back)
-5 high bix jumps. I had standard box with 3 45lbs weights on it. I actually did not know that I can jump that high as I always rhought that my jumping sucks:))))
Completed round in 19:48.

1) ABS time challenge of maximum 12 mins to complete it. I got really excited about that cause I was missing some work for abs and thought that I should train them more, so, i got what i asked:
3 rounds of:
– 20 v-sit tucks
– 20 russian twists w/16lbs ball
– 20 v-sits
– 20 supermans ( I actually don’t get this exercise. I suppose it should strenghen back, but for me it is super boring an I really dislike it. Probably because I dont feel any challenge, as climbing developed my back muscles really well)
– 20 toes to bar. That wad hardest part. Especially holdin on the bar after all these pull ups. My palms were screaming 🙂

So, i completed it in 11:13. Felt proud of myself. And my abs are thanking me today:)

After this I decided to head to climbing gym as there are many new routes, but I took it slowly as I already went to climb Sunday, so my finger tendons were still hurting and palm skin sore from Crossfit. Therefore, i concentrated more on climbing difficult routed that require a lot of mental and power concentration. My goal was jot to finish routes, but work on technique, plus I want ti keep my level routes for libger period, so that I still would have what to climb to boost my confidence when I will get tired on hard routes. The effects of this training i can feel on my back 🙂 i like coming to climb during the day when you can just relax and climb, not being annoyed by others getting into way.

I finished my workouts by walking baxk home, it is around 5km. But hey… I needed cooldown and plus it’s spring…

Talking about new eating habits, i really changed my way of indulging myself. Before it would be white bread with nutella, now peace of really dark chocolate does the job, or my zone muffins, or glass of wine with cheese, or berries. Or even beetroot salad :))))
I found an amazing recipe that I midified with Jamie Olive recipe and got beetroot salads, that were soo good:

Ingredients:
– 4 mini beetroots ( fresh)
– 1rippen pear or sweet apple
– 1 oz of low fat feta cheese
– some crumbled walnut halves ( I used 5)
– couple cups of spring greens. I used ruccola and baby spinash.

For dressing:
1 tbsp EVOO
1 tbsp Lemon juice
1/2 tbsp on macadamia nut butter
Mix all ingredients together.

For salad peel beetroots and cut onto match sticks. Peel and core pear ir apple. Also cut into matchsticks. Crumble walnuts and feta cheese. You can also add raisins or use them instead of feta, but for me it is too sweet. Add greens and dressing. Toss everything together. Serves 2. But Keven is definitelly not a fan of beetroot, so he did not try the salad. However, i was more than happy to eat it all by myself:) maybe it was my lithuanian blood calling for beetroots and giving some taste of childhood beetroot soup or salad :)))
Anyways, that was a great ending of the day…

French canadian movies that I watched recently

Recently I have been watching some movies in french as I try to improve my french skills. Well, actually I watch french canadian movies, because I live in Quebec and because, actually there isn’t much of good french movies from France. Don’t get me wrong, they do have some, but somehow for me usually their movies has too much everyday unimportant drama, too much concentration in details and contains some kind of looser who eventually is not that big og a looser, but however he is bitter and angry and thinks that because of that he has right to insult others. And, of course, majority of french movies has the same main actor: unreplacable Gerard 🙂
So, back to quebecois movies… Recently they released two amazing movies: Incendies and Cafe de Flore. They are very touching and definitely making you to reflect upon your own life and values that we carry. They are about love, bigger than life, hardly conceivable and at the same time incredibly beautiful. They both contains mother’s for children and woman’s love for a man. It’s about love that doesn’t know limits of space and time and that carries the most incredible gift one person can give to the other: forgiveness.
Obviously, you can read description of movies online, that would give you better idea of plotline, my goal is simply to share my experience…

Paleo birthday cake

As I decided to follow both Paleo and Zone diets, well, still more zone, as I am not ready totally to with to Paleo, so gonna take it slowly. However, I definitely took off wheat from my diet, except my friday night when we have pizza nights 🙂 but I will try to change that as well. So, of course, I could not find better way to star new year as with Paelo birthday cake. It took sometime of research to find one, but the result was AMAZING. For me it was the best chocolate cake that I ever ate, I took it from Paleo Spirit :))))

So, here it comes 🙂

Ingredients

Instructions

  1. Place the medjool dates in a food processor and pulse until completely pureed (it might take some time and for me it is most tiring process as the dates are really sticky thing to deal with). Add applesauce (or banana or applesauce and banana) and continue to pulse until pureed and combined with the dates. Add the eggs, vanilla, coconut oil and coffee and mix on low-medium speed until well combined. Combine the dry ingredients in a separate bowl and slowly add to wet ingredients until you have a smooth batter. Grease a 8×8 glass pan with coconut oil, pour in the batter and smooth it with the back of a spatula. Bake at 350 degrees for 30-35 minutes or until a toothpick stuck in the middle comes out clean.

I also made a chocolate frosting, however, most that I checked were calling for too much oil, so I just created on the spot, combining some of the recipes:

  • around one cup of 72% organic cacao chips
  • 1-2 tbsp coconut oil
  • 1 tsp vanilla extract

In a bowl over boiling water melt chocolate chips, add the rest of ingredients. When it is all mixed, pour it over the cake and let it sit. After this cake I am not worried anymore that baking will banish from my life as actually there are so much more sources than flour and that actually eating them makes you feel good 🙂

Last year….

Yesterday was my birthday and obviously I wanted to evaluate what happened from my last birthday and if it was a good year….definitely it was:)
I got married very happily (to my wonderful husband),

I changed the continent (North America),

I am probably in best shape in my life (at least until now),

I lost at least 5 kg,

I totally changed my diet (trying to become super healthy, so no more starches in my food),

I stopped smoking (it just happened…no pains whatsoever)

and…most importantly….I feel really happy….

I think last year brought lots of changes that will have positive effect in the future…happy birthday to me :)))) 

WOD 3rd and 5th March

Saturday Keven decided to go with me to Crossfit training, so that he could see what I am up to and we could compete a bit 🙂 There was not that much competition as cardio part beat the hell out of him 😦

So Saturday workout consisted:

  1. Tabata training (interval training of 20sec. exercise and 10sec. rest). we had two exercises 8 round each. And then repeat. First exercise was double rope skipping. Second exercise was rowing. I’ve never done rowing before but it was really fun.
  2. Time challenge:
  • 50 push ups
  • 40 squats
  • 30 abs
  • 20 pull ups
  • 10 burpees

It took me 5:20 to complete it.

Todays training was again time challenge, it was called 25 nightmare, I have to admit that it felt like nightmare during the process 🙂

So, it was:

  • 25 box jumps
  • 25 pull ups
  • 25 kettlebell swings (35 pounds)
  • 25 dead lifts (0.5 of body weight)
  • 25 thrusters (55 pounds)
  • 25 wall balls (12 pounds)
  • 25 toes to bar
  • 25 burpees
  • 25 double rope jumps or 75 single.

I made it in 22:27 min. but it was really really hard. Especially burpees. I always have trouble with them, this is the exercise that I enjoy least 🙂 However, I really liked the workout 🙂