Going back to the beginning?

So this week I had my work physical and it brought into reality exactly where I stand...healthy and above average in all aspects. I should be happy with that, but frankly, I'm not. Despite my body weight only going up one pound and my treadmill test remaining the same, my body fat is up from 19 to 22-23%.  A lot of that stems from a less-active lifestyle. My days off, which normally consist of running the perros and hitting crossfit have been replaced with eight-hour days at school or 12-hour clinicals. The diet has taken a huge hit as well: convenience eating (dining out or processed pre-made meals) and snacking on sugary sweets to stay awake in class or fight the boredom.

This week was the eye opener I needed. Time to re-evaluate what my goals are and how to reach them. Lots of people have New Year's Resolutions, well I'm not waiting another two months to get back on track. Looking back at earlier blogs, time to re-up my commitment to a healthier and happier life. So today I'll tackle the goals:

Goals:
1. Lean up. My first blog ever, I set the goal for 15%...this time around I would like to just get back below 19% and stay there.
2. Start running again. I would like to run 4-5 times a week and get my 5K time below 25min. I don't have any races in near future, but that shouldn't stop me from hitting the pavement. I know the pups would sure appreciate it. Besides, nothing beats breathing in the cold morning air and feeling the lungs start to burn.
3. Make smarter food choices. Time to go back to primal and dump the processed semi-food. Also time to listen to my body and feed it what it needs to excel not what I can get my grubby hands on at the time.
4. Get back to my gym roots. I feel like total outsider since I basically went MIA from Crossfit Southwest. I really miss my family there. Strangely enough, I miss getting my ass kicked by Ken too.
5. Be happier with myself. This might be my loftiest but also most important goal--to change from the inside out.

So what are your goals? Any tips on how you reached them or will reach them?

Next time, I'll talk about setting out a plan...

Holy crap it's already been two years and I'm almost frickin 30

It's hard to believe two years have passed since I initially started my 30 before 30 list. Even harder to believe that 30 is right around the corner. Not sure I'm ready for full-spinster mode.

On less depressing note...I've managed to knock some more stuff off the list! The new accomplishments are highlighted:

1. Finish an Olympic or Half-Iron Man Triathlon
2. Take the dogs and my HLP camping at Carlsbad in a vintage trailer--hint hint Dad!
3. Become a paramedic (working on it...will be done just after bday but I'm thinking it'll count!)
4. Break the World Police & Fire Games Women's Open Hammer Record.  done and done!
5. Put a glass mosaic back splash up in my kitchen without hiring anyone (offer to the lion tamer aka architect is still on the table)
6. Watch the Denver Broncos play at home
7. Go back to Italy
8. Backpack the Grand Canyon (overnight!)
9. Finish my associates in Nutrition and Personal Training
10. Take a wine class 
11. Finish a 5K under 24 minutes (Getting closer! Ran 24:42 in Ireland)
12. Take a short immersion class in Spanish or at least another Spanish class 
13. Be nicer to Thomas (you know you're my favorite German!)
14. Hike Camelback wearing a weighted vest 
15. Rent a ridiculously over-the-top and expensive car just for the weekend  
16. Pay off one of my credit cards or student loans 
17. Do a muscle-up 
18. Take an art class  
19. Trace back my dad's side of the family 
20. Grow my own vegetables Actually did this last spring but forgot to update. DIdn't last long thanks to dogs but goal was to grow not to create a self-sustaing farm.
    
21. Take dance lessons
22. Pick up a random person's tab (it's happened to me and made me smile the rest of the day)
23. Do enough legit strict pull-ups so I can start kipping again at Crossfit Southwest 
24. Make my own stepping stones
25. Visit Kartchner Caverns  
26. Go to Ireland Northern Ireland totally counts!
    
27. Scuba dive (what's the point of having a cert if I never use it!)
28. Perfect my Mandeltårta (naturally gluten-free Swedish almond cake) Maybe not perfect but delicious!
29. Throw a theme party Pretty sure our annual ugly sweater party counts! Keep December 18th open btw!!
30. Treat my parents to dinner

So for those keeping track...I still have 21 things to go. Ruh roh. Guess I better start cranking some of these out...

Oh and special thanks Jen, Ken, Erik, Lindsey, and everyone else who helped me train or support me in my efforts. Big shout out to those who helped Arizona Firefighter Athletics raise money not only for our trip but for Arizona Burn Camp and our fallen brothers, FF Harper & Ofc. Raetz.

Looking back at my older posts...think it's not only time to knock some stuff off the list but also get refocused and start living a healthier life...more on that next time.

Back on the Wagon

Over the last few weeks, I have taken some much needed time off from working out, worrying about nutrition, and just enjoyed myself. Perhaps, I enjoyed the alcohol a bit too much but somewhere I'm sure there's a study about a drink or three a day keeps the doctor away.


Well now that my vacations are officially over, it's time to get back on the wagon. What better way to start than the "Filthy 50." (thanks Ken! It's been a while since my hands felt this raw). I was pleasantly surprised at how well I did...finished as RX'd (for chicks) in 24:43.  The last time I tried this was before I got hired (so over four years ago), and I'm pretty sure my time was somewhere in the 40minute range.  So even with taking some time off and imbibing in the spirits, I still cut my previous time in half.  Imagine what I could do if I was 100% back on the fitness wagon!


So as another Paleo/Primal challenge looms in the near future...I am feeling excited and motivated.  I set a goal to compete in my first olympic lifting meet in September, and despite the short amount of time, I am excited to jump head first into training and see what kind of numbers I can put up.

But for now, it's time for a well deserved nap...

Day 4- Rubber ducky

First off, let me say thank you to everyone for their suggestions after yesterday's post on recovery. It left me feeling all warm and fuzzy. 

One comment in particular, from Heather at CFSW, made me want to educate myself more on the connection between Epsom Salt baths and an increase in ATP production/function.  I remember as a little kid my mom using Epsom Salt in baths for soreness after runs or for soothing itchy skin but I had never heard of using it for increased energy/recovery through the ATP cycle.

Here's a super dumbed down explanation of the ATP cycle thanks to Discovery Health.

• When a cell needs energy, it breaks this bond to form adenosine diphosphate (ADP) and a free phosphate molecule.  It can further be broken down to form adenosine monophosphate (AMP).
• When the cell has excess energy, it stores this energy by forming ATP from ADP and phosphate.

ATP is required for the biochemical reactions involved in any muscle contraction. As the work of the muscle increases, more and more ATP gets consumed and must be replaced in order for the muscle to keep moving.

Because ATP is so important, the body has several different systems to create ATP.  The interesting thing is that different forms of exercise use different systems, so a sprinter is getting ATP in a completely different way from a marathon runner.

If you have no idea what I am talking about, check out this video!

Ok so what does this have to do with Epsom Salt (aka-magnesium sulfate)?

1. Magnesium plays a crucial role in over 300 bodily functions including protein synthesis & multiple pathways to create ATP- glycolysis, krebs cycle, etc... 
2. ATP is always found with magnesium since it provides stability and aids in the transfer of the extra phosphate group to convert stored energy into kinetic energy.
3. It helps convert stored creatine kinase into useful phosphocreatine that turns ADP back into ATP to be used for energy cycle again

Studies have shown that taking 2-4 baths for 12-15 minutes a week in 1% Epsom Salt will increase blood concentration of magnesium thus aiding in the ATP cycle and other biochemical functions. 

A few benefits of a bath versus taking magnesium orally are: 

• lowered risk of too much magnesium in the body, which can affect the kidneys
• taking it orally can have an undesired super laxative effect
• muscle relaxation (by closing Calcium channels to slow down nerve impulses)
• skin exfoliation
• relief for dry/itchy skin 
• lowered blood pressure

If you want more information on Epsom Salt or ATP, here are some useful sites:

• http://www.epsomsaltcouncil.org/ 
• http://www.care2.com/greenliving/use-epsom-salts-13-wonderful-ways.html
• http://www.weightrainer.net/physiology/fatigue.html
• http://www.saltworks.us/salt_info/epsom-uses-benefits.asp