Less than 100 days until 2013 WPFG!

Check out the new blog/website all about pimping out the newly branded "Arizona Firefighter Athletics"

Or check out the Facebook page Arizona Firefighter Athletics on Facebook

There are a few fundraisers coming up...so stay tuned!

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...

Knockin things off the list

So last October I created a "30 before 30" list and am finally knocking some of those goals off the list!

In case you need a reminder...here's the list (the ones crossed out are the ones I've accomplished):

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
4. Break the World Police & Fire Games Women's Open Hammer Record. Ireland 2013 is my last chance before I move into the Senior division
5. Put a glass mosaic back splash up in my kitchen without hiring anyone (unless a certain former lion tamer wants to lend a hand...in which case, I pay in wine)
6. Watch the Denver Broncos play at home
7. Go back to Italy
8. Backpack the Grand Canyon. Mom, I would love to do this with you since we couldn't at 13
9. Finish my associates in Nutrition and Personal Training
10. Take a wine class 
11. Finish a 5K under 24 minutes 
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 
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
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)
29. Throw a theme party
30. Treat my parents to dinner

The first thing I knocked off the list was #16...I paid off one of three student loans! I went from being $24K in debt to less than $10K! Well...at least as far as my student loans are concerned. My credit card is a different story and is pretty much holding steady at, "Holy Crap! We're about to max these babies out!" The goal, however, was to pay at least one thing off...which I did. The rest will follow...soon-ish.

Second accomplishment was #13...Be nicer to Thomas. I won't explain, but he knows.

The third and forth things were accomplished on my recent trip to San Diego with my family while my bro and I competed in the US Police and Fire Games...
#23- During the TCA (toughest competitor alive), I knocked out 11 strict pull-ups. These weren't Crossfit or firestation pull-ups...these were legit no-kip (thanks to the anti-kipping device 9" away from the bar) and from a dead-hang (thanks to the 3second count required for each pull-up). I had set a goal to hit 10, the magic number needed for guys at Crossfit Southwest and beat it by one! Needless to say, I now want to hit 15! Guess it's time to drop some lbs and get my ass back on the bar.  
#30- After I won the Women's Open Hammer throw and broke the old record by over 20ft, I took my parents out to eat at the Point Loma Cafe. It wasn't anything fancy but it was time spent with my loving and supportive family, which was what really mattered.

Hopefully I'll have some more goals crossed off the list shortly. Just wanted to thank everyone who has supported me and helped me reach my goals so far.

Under the weather

So this is completely based on unscientific data, but eating crappy makes me feel crappy.

After I completed my 28 day clean living challenge...I allowed myself to eat corn, sugar, dairy, alcohol, and pretty much whatever else I felt like for the next few days. What resulted was lower energy (read missed or piss-poor workouts), an increased craving for sugar, and weakened immune system! I started to feel sick a few days ago, and it has turned into a full-blown sinus infection.

Looks like I'm jumping back into clean living and eating with a few minor adjustments. I'm going to keep some dairy (yogurt, full-fat cheese) and some wine/alcohol in moderation.  I like the idea of 80-90% clean living with the occasional indulgence. The plan is also to keep my carbs around 100/day for now. There will be some modifications in the very near future (so excited to start Indigo!). 

Also, I am looking for some new ideas for recovery. I loved Flooid Yoga but my membership expired. Anyone know of any places offering discounts?

For now, it's back to the couch with a cup of Gypsy Cold Care to cuddle with my perros and get over this damn cold.

Day 28- Completing the Clean Living Challenge

Today is the final day of Crossfit Southwest's Clean Living Challenge!! I am proud to say I made it through without cheating the program or myself. I ate clean, worked hard, and focused efforts on rehabbing injuries and recovery.

So what are the benefits I have noticed? 

• I have loads of energy in the afternoon
• I wake up feeling refreshed and ready to go
• Finally sleeping better (Thanks Danielle!)
• Lost about 5lbs and 3.5" from my hips/abdomen
• My um...digestion is more regular than normal
• I have increased my mobility and range of motion in my shoulders and hips
• I reconnected with some great friends and made new bonds with fellow challengers
• My culinary prowess has increased...hello kohlrabi and bacon!

What were some of my challenges?

• The first week I had nightmares about baked goods. I can't even eat pie without it messing me up but for some reason I was craving cake, cookies, and pie
• Finding healthy snacks...too often I turned to nuts or fruits which either put me over my carb goal or left me hungry later on
• Explaining my diet to everyone at work and getting crap for it
• Planning all my meals ahead can be exhausting
• Being sober for the Super Bowl. Lame.
• Missing my Dutch Bro's skinny latte

What happens now?

• I'm going to enjoy some little cheats (skinny Margarita from Ajo Al's, some Valentine's chocolate)
• I'll slowly bring back some "forbidden foods" like yogurt and protein shakes
• I plan to keep my carb intake around 100g for now...allowing for some movement depending on my activity level
• Continue taking time to recover...AM sun salutation, yoga few times a week, going to bed early
• Keep pressing forward

Thank you everyone for supporting me through this. It has been a great learning experience.

Day 22- In her honor

Today is a very special day- it has been one year since my gramma passed away. Today, like much of the past year, was filled with tearful moments while feeling the void she left behind then bouts of laughter and a deep sense of calm and serenity as I reveled in the love and strength she gave me. It warmed my heart to hear others speak so kindly of her and honor her today. She is missed greatly. I think of her often and wonder if I am making her proud.

Day 17- “Nimble thought can jump both sea and land.” - William Shakespeare

Here is a great video that shows how will, imagination, and courage can help us overcome great adversities.  By tenaciously visualizing skills, we have the potential to achieve greatness.





"Formulate and stamp indelibly on your mind a mental picture of yourself as succeeding. Hold this picture tenaciously. Never permit it to fade. Your mind will seek to develop the picture...Do not build up obstacles in your imagination."
Norman Vincent Peale


"We are what we think. All that we are arises with our thoughts. With our thoughts we make the world."
Buddha