Surprise yourself!
"you are whoever you want to be.
you just have to decide to be it."
Jan 21, 2013
Jan 20, 2013
90 day "Crossfit Mama" challenge...day 12
Just an FYI...This is all from the site/blog that I am
following crossfitmamas.com. I have added it to my blog so I can
use it as a reference later and to keep my own log on each workout. It is a great site and has all the demo videos for each
WOD (workout of the day) but I take NO credit for all these workouts. I modify them if I need to but it is all her and her hard work!
Just wanted to make that clear...
90 DAY CHALLENGE: DAY 12
Week 1: no caffeine
Week 2:
no sodaNEXT WEEK'S ADDED CHALLENGE: only fruit or veggie snacks (in addition to week 1 & 2)
"Eating healthy snacks is a simple
method for ensuring that your body gets the nutrients and energy it
needs throughout the day. If you're on a weight management program, maintaining a regular snack time routine can actually help you
stick to your diet, as long as you eat in moderation and choose healthy
foods. Snacking is also important for athletes who need to stay in
condition for competition, and for children who are still growing.
Healthy Eating Defined
It
is important to know how to eat healthy. You should try to get three
regular meals per day, in the morning, afternoon and evening, as the
Center for Young Women's Health recommends. Ideally, snacks should not substitute for regular, full
meals; you should snack when you need extra energy or feel hungry, but
don't overeat. Try to eat foods from all the food groups -- fruits,
vegetables, proteins, grains, healthy fats and dairy -- in order to get
the maximum benefit.
Snacking for Athletics
Athletes
and people who engage in regular physical exercise need more energy
than those who have a sedentary lifestyle, as Drugs.com notes. However, a
busy schedule may make it difficult to get these extra calories and
nutrients through proper mealtimes. Healthy snacks allow you to make up
the difference without taking too much time for preparation and eating.
Snacking before exercise can also give you an energy boost to aid your
performance, while having a snack after exertion helps prevent
overeating during mealtime. In fact, eating an apple can give you an
energy boost similar to coffee or energy drinks but without the harmful
drugs and chemicals or the inevitable crash, as well as providing so
many nutrients such as 12% of your daily recommended intake of
fiber, 10% of your daily recommended intake of vitamin C, and
trace amounts of minerals such as calcium, potassium, and manganese. You
can't get that in a cup of coffee!
Children's Physical Development
During
adolescence, children's bodies start developing rapidly. This process
takes a lot of energy, and therefore often leaves kids feeling hungry,
KidsHealth explains. Healthy snacking helps meet children's elevated
nutritional requirements while ensuring that they don't gain excessive
amounts of weight or consume foods that contain unhealthy amounts of
sodium, carbohydrates and fats. This is especially important for
teenagers, who may tend to opt for unhealthy, nutrient-poor junk foods
for their snacks and meals.
Weight Management
Contrary
to popular belief, snacking does not destroy diets, as long as it is
properly planned. In reality, healthy snacking helps prevent binge
eating, MayoClinic.com notes. When your hunger is momentarily
alleviated, you will be less likely to overindulge. But it all depends
on your choice of snack food. The best options are foods that make you
feel full, provide you with nutrients, while still leaving your appetite
for a proper meal still intact.
Healthy Snack Choices
There
are several foods to choose from if you're looking for a healthy snack.
In general, the fresher and less processed the food, the better. Fruits
and vegetables are among the most popular, since they contain lots of
nutrients with little to no fat and are still very filling. Nuts and
seeds, on the other hand, have high amounts of amounts of both protein
and healthy monounsaturated fat. However, their high calorie content
means they should be eaten in moderation."
Jan 18, 2013
WOD #10
As many as you can in 12 minutes of:
5 pushups
10 wall ball shots, 10lbs. Toss at least 10ft high against a wall.
15 crossfit situps
(or thrusters if you don't have a wall ball)
5 pushups
10 wall ball shots, 10lbs. Toss at least 10ft high against a wall.
15 crossfit situps
(or thrusters if you don't have a wall ball)
Jan 17, 2013
Jan 16, 2013
WOD #8
Sorry this is so late...
70 burpees
60 crossfit sit-ups
50 kettle bell swings, 15 lbs
40 push ups
30 squats
70 burpees
60 crossfit sit-ups
50 kettle bell swings, 15 lbs
40 push ups
30 squats
Jan 15, 2013
Jan 14, 2013
WOD #6
For time:
150 Wallball shots with 10 lb ball or thrusters if you don't have 10ft wall or ball.
**This weeks added challenge is no soda in addition to no caffeine**
150 Wallball shots with 10 lb ball or thrusters if you don't have 10ft wall or ball.
**This weeks added challenge is no soda in addition to no caffeine**
Jan 11, 2013
Jan 10, 2013
WOD #4
5 Rounds for time of:
Run 400 meters
*10 Burpee box jumps, 18" box
10 Sumo-deadlift high-pull, 15-30lbs
10 Thrusters, 20lbs
Rest 1 minute
Run 400 meters
*10 Burpee box jumps, 18" box
10 Sumo-deadlift high-pull, 15-30lbs
10 Thrusters, 20lbs
Rest 1 minute
YouTube video for burpee box jumps:
I'm going to be doing a swim so I don't think I'll be including the 400m run or maybe jumprope for 1.5 min. Good Luck!
Jan 9, 2013
WOD #3
32 rounds, 20 seconds on, 10 seconds rest:
*8 rounds- back extensions
8 rounds push-ups
8 rounds sit-ups
8 rounds squats
I'm going to use a timing app that will do all the timing and breaks for me. I tried to find it in the App Store but couldn't, sorry. Hopefully I can keep track, maybe I'll write them down this time :)
I will be doing a run before as we'll.
*back extension video: http://m.youtube.com/#/watch?v=Bw9YuQTTc58&desktop_uri=%2Fwatch%3Fv%3DBw9YuQTTc58
*8 rounds- back extensions
8 rounds push-ups
8 rounds sit-ups
8 rounds squats
I'm going to use a timing app that will do all the timing and breaks for me. I tried to find it in the App Store but couldn't, sorry. Hopefully I can keep track, maybe I'll write them down this time :)
I will be doing a run before as we'll.
*back extension video: http://m.youtube.com/#/watch?v=Bw9YuQTTc58&desktop_uri=%2Fwatch%3Fv%3DBw9YuQTTc58
Jan 8, 2013
Today's results and what worked for me
I completed 11 rounds. I need something to count for me because it is hard for me to keep track.
I used a shower curtain rod that I had. It worked great. I was only able to do 4 rounds with crossfit sit-ups so each round i did a different type of sit-up/crunch. I would then roll over and do push-ups and stand for squats.
Since I need to keep up on training I also did 9 miles/20 minutes on my trainer.
I used a shower curtain rod that I had. It worked great. I was only able to do 4 rounds with crossfit sit-ups so each round i did a different type of sit-up/crunch. I would then roll over and do push-ups and stand for squats.
Since I need to keep up on training I also did 9 miles/20 minutes on my trainer.
WOD #2 of Mama Challenge
WOD (Workout Of the Day)
Do as many rounds as you can in 20 minutes...
*5 reverse pull ups (heres how: http://www.youtube.com/watch?v=huqcxm8G_uw )
10 push-ups
15 squats
20 Crossfit sit-ups (full sit-ups but with your knees bent and soles of your feet touching the whole time)
The benefit to crossfit sit-up are you utilize your all your abdominal muscles instead of your hipflexers.
*My pull-up bar has to go in a door jam so I will be using a bar or a broomstick between the arms of my couch or the counter (be careful) to do my reverse pull-ups.
Good Luck!
Do as many rounds as you can in 20 minutes...
*5 reverse pull ups (heres how: http://www.youtube.com/watch?v=huqcxm8G_uw )
10 push-ups
15 squats
20 Crossfit sit-ups (full sit-ups but with your knees bent and soles of your feet touching the whole time)
The benefit to crossfit sit-up are you utilize your all your abdominal muscles instead of your hipflexers.
*My pull-up bar has to go in a door jam so I will be using a bar or a broomstick between the arms of my couch or the counter (be careful) to do my reverse pull-ups.
Good Luck!
Jan 7, 2013
Crossfit stickman cheat sheet
This picture is going to be bad but it works for me. I watched all the workout videos then drew stickman to help remind me. Maybe it can help you. If it is really bad let me know and I'll try something else.
90 day Crossfit Mama's challenge
I have so many resolution this year that I think posting and writing them down might be the way to hold myself accountable.
My fitness/health goal: Workout 5 times a week. That hopefully look like: Run 3x/wk, swim or bike 2x/wk, and do a short crossfit workout at least 3x's/week with one of the other workouts. Eat less treats. I am working on self control at the moment so I have not set a specific goal for my treat limits yet...baby steps!
I have really wanted to get into crossfit (a mix of bursts of cardio and weights in rounds or a certain amount for a certain time). I have found a few great sites that the workout give you a great workout and in about 20-30 minutes and even has videos to show you how to do each type of exercise. I drew up a cheat sheet of stick men :) The equipment is minimal too and you can be creative in substituting.
Equipment needed: (preferred sub if you don't have)
10-20 pound dumbbells (I only have 10's now but might look for 20 at a secondhand store)
jumprope
pull-up bar (we have one that goes in your door jam. I think it was $9.00)
10 pound weight ball (I don't have I will have to think of a sub)
18" box (I will use a bench that I have but make sure it is very stable and secure)
timer
One of the sites is doing a 90 day challenge so I thought that would help me. I just started today so it isn't too late. Just weigh yourself and measure yourself, if you'd like. She is also challenging everyone to remove something for a week but it gets added to the next week and so on. This week is no caffein. I will be adding addition runs/bikes/swims that I can squeeze in to work towards my triathlon season.
Today's workout is:
Do 6 set for time (Do all 4 6 times and time yourself)
24 squats
24 walking lunges
24 pushups
run 400 meters
My time today was 29:07. My treadmill is in the other room so I had to run to it but I am moving it soon so hopefully I can improve. Your time doesn't need to be compared to mine. (It's not that great of a time, I'm just sayin') If you'd like you can comment on what your time was so you can keep track too.
Time your exercise and try to improve the next time. I do girl pushups. If you don't have a treadmill or know how long 400 m is then replace it with something that will elevate your heart rate as much as it would to do one lap around a track (around 1.5 min fast-3 slow). Like jumprope, elliptical, running down the block, jumping jacks, use your imagination! The site is http://www.calicrossfit.blogspot.com/ You can sign up for the daily emails too.
The other site is http://blondeponytail.com/ she has an amazing recipe for energy bars but I need to do the nutritional info on them. She also have a ton of crossfit workouts.
So, I will be doing her workout but I don't have the shakes but I do have other protein shakes that I can use. I would love to have others do this with me. Please don't be intimidated, do what you can. If you have any questions I will answer them if I can :)
Wishing you and I "GOOD LUCK, this is very doable"!
My fitness/health goal: Workout 5 times a week. That hopefully look like: Run 3x/wk, swim or bike 2x/wk, and do a short crossfit workout at least 3x's/week with one of the other workouts. Eat less treats. I am working on self control at the moment so I have not set a specific goal for my treat limits yet...baby steps!
I have really wanted to get into crossfit (a mix of bursts of cardio and weights in rounds or a certain amount for a certain time). I have found a few great sites that the workout give you a great workout and in about 20-30 minutes and even has videos to show you how to do each type of exercise. I drew up a cheat sheet of stick men :) The equipment is minimal too and you can be creative in substituting.
Equipment needed: (preferred sub if you don't have)
10-20 pound dumbbells (I only have 10's now but might look for 20 at a secondhand store)
jumprope
pull-up bar (we have one that goes in your door jam. I think it was $9.00)
10 pound weight ball (I don't have I will have to think of a sub)
18" box (I will use a bench that I have but make sure it is very stable and secure)
timer
One of the sites is doing a 90 day challenge so I thought that would help me. I just started today so it isn't too late. Just weigh yourself and measure yourself, if you'd like. She is also challenging everyone to remove something for a week but it gets added to the next week and so on. This week is no caffein. I will be adding addition runs/bikes/swims that I can squeeze in to work towards my triathlon season.
Today's workout is:
Do 6 set for time (Do all 4 6 times and time yourself)
24 squats
24 walking lunges
24 pushups
run 400 meters
My time today was 29:07. My treadmill is in the other room so I had to run to it but I am moving it soon so hopefully I can improve. Your time doesn't need to be compared to mine. (It's not that great of a time, I'm just sayin') If you'd like you can comment on what your time was so you can keep track too.
Time your exercise and try to improve the next time. I do girl pushups. If you don't have a treadmill or know how long 400 m is then replace it with something that will elevate your heart rate as much as it would to do one lap around a track (around 1.5 min fast-3 slow). Like jumprope, elliptical, running down the block, jumping jacks, use your imagination! The site is http://www.calicrossfit.blogspot.com/ You can sign up for the daily emails too.
The other site is http://blondeponytail.com/ she has an amazing recipe for energy bars but I need to do the nutritional info on them. She also have a ton of crossfit workouts.
So, I will be doing her workout but I don't have the shakes but I do have other protein shakes that I can use. I would love to have others do this with me. Please don't be intimidated, do what you can. If you have any questions I will answer them if I can :)
Wishing you and I "GOOD LUCK, this is very doable"!
Jan 20, 2012
Update....
I have been "off air" for quite a while, I think a year and a half to be exact. I don't really have much to say that's why I don't bother but I hope that will change.
My name is Chelsea Northam, and I am addict to Pinterest! I see all these amazingly talented people that I get to try and copy, duplicate, pretend that I will someday to, or just plain ol' drool over. I am not creative, my blog is not a creative blog, maybe if I follow Pinterest enough I will magically become an amazing blogger (haa).
An update on the fam... Payton is 8, Tate is 5, Cohen and Tess are 3. I can't believe how big Coh and Tess are. It makes me sad especially if they are the last of the clan. I can't imagine having another baby but I it is hard to accept that this is all. Oh well, it's out of our hand and I have AMAZING children so it is hard to imagine it being even more amazing :o)
Chelsea update...I guess the biggest new is that I am completely involved with running. I completed my second marathon in June and have done 7 half marathons, some 5k and 10k's here and there, and have done two 200 mile relay races (teams of 12). I was introduced to an orginization that gets you sponsorship for your sport so, I applied for Volkswagen and I was accepted in September! I was totally shocked. They wanted an amateur and they definitely got one. All I have to do is run four races for them in 8 months and I get free gear. Awesome huh? Anyway, I need to make sure I put their name out as much as I can and post my races and fun stuff about their products. I promise that is NOT all it will be about but the only thing I do besides being with my family is running and starting to train for my first Triathlons this summer. I am really excited. I know, definitely not for everyone!
Jared's update...work, work, work. He works for Fisher Investments as an Investment counselor. His highlight for the year was probably winning a competition at work ($400 pot) to put towards his first concealed hand gun. Yes, my husband packs heat! He went goose hunting for the first time and hope to do more in the future. I secreatly hope he moves onto a different type goose is horrible, actually, I refused to try it but the kids didn't mind it.
Payton's update...He is doing awesome. Is MRI's have all been stable (no change or growth) for a long time. He has them every 6 months and is due for one mid February. He is doing great and in still an amazing kid! He is ubsessed with military stuff. Mostly guns. He loves LEGO's and playing with the neighbors. I hate to admit it but, he loves video games too. Luckily, he isn't hard to get off. He is really great about getting off when I ask.
Tate's update...he's my clown. I just watch him and laugh. He is very clumsy and spacy but the sweetest kid. He is always reminding me that he loves me and will NEVER leave without a hug and a kiss (even at the bus stop) we'll see how long that lasts. He loves to play with his friend, riding his bike, and teaching his friends crazy phrases (not always ones I am proud of).
Cohen's update...wild. Wild hair always. He has curly hair that needs constant attention and he refuses to let me help it. He runs and screams if he even thinks I'm going to get it wet. He is very animated and his favorite thing to do is copy people. He is really good at it too. He will copy speakers in church, songs, prayers, but most of all his brother's and sister no matter what the consequence and/or retaliation. I literally hear "MOM!!! COHEN IS COPYING ME!!!" Over a hundred times a day. He is always in shoes too big cuz shoes that fit are "baby shoes". He loves cleats, uniforms and being in his underwear.
Tessa's update...Girly, girly, girly. Changes her clothes 100 times a day, talks while twisting her hair, with one hip out, and a little giggle at the end of her sentences. Love clothes, shoes, and always dresses herself. Total opposite of me except the attitude :)
Blade is our new dog as of June. He is a Cavalier King Charles Spaniel and is a great dog. I NEVER thought I'd have a dog or liking a dog but he is a great one. The kids love him and he is great with them.
So, that is the Northam's update. Hopefully it won't be another 1.5 years until the next.
My name is Chelsea Northam, and I am addict to Pinterest! I see all these amazingly talented people that I get to try and copy, duplicate, pretend that I will someday to, or just plain ol' drool over. I am not creative, my blog is not a creative blog, maybe if I follow Pinterest enough I will magically become an amazing blogger (haa).
An update on the fam... Payton is 8, Tate is 5, Cohen and Tess are 3. I can't believe how big Coh and Tess are. It makes me sad especially if they are the last of the clan. I can't imagine having another baby but I it is hard to accept that this is all. Oh well, it's out of our hand and I have AMAZING children so it is hard to imagine it being even more amazing :o)
Chelsea update...I guess the biggest new is that I am completely involved with running. I completed my second marathon in June and have done 7 half marathons, some 5k and 10k's here and there, and have done two 200 mile relay races (teams of 12). I was introduced to an orginization that gets you sponsorship for your sport so, I applied for Volkswagen and I was accepted in September! I was totally shocked. They wanted an amateur and they definitely got one. All I have to do is run four races for them in 8 months and I get free gear. Awesome huh? Anyway, I need to make sure I put their name out as much as I can and post my races and fun stuff about their products. I promise that is NOT all it will be about but the only thing I do besides being with my family is running and starting to train for my first Triathlons this summer. I am really excited. I know, definitely not for everyone!
Jared's update...work, work, work. He works for Fisher Investments as an Investment counselor. His highlight for the year was probably winning a competition at work ($400 pot) to put towards his first concealed hand gun. Yes, my husband packs heat! He went goose hunting for the first time and hope to do more in the future. I secreatly hope he moves onto a different type goose is horrible, actually, I refused to try it but the kids didn't mind it.
Payton's update...He is doing awesome. Is MRI's have all been stable (no change or growth) for a long time. He has them every 6 months and is due for one mid February. He is doing great and in still an amazing kid! He is ubsessed with military stuff. Mostly guns. He loves LEGO's and playing with the neighbors. I hate to admit it but, he loves video games too. Luckily, he isn't hard to get off. He is really great about getting off when I ask.
Tate's update...he's my clown. I just watch him and laugh. He is very clumsy and spacy but the sweetest kid. He is always reminding me that he loves me and will NEVER leave without a hug and a kiss (even at the bus stop) we'll see how long that lasts. He loves to play with his friend, riding his bike, and teaching his friends crazy phrases (not always ones I am proud of).
Cohen's update...wild. Wild hair always. He has curly hair that needs constant attention and he refuses to let me help it. He runs and screams if he even thinks I'm going to get it wet. He is very animated and his favorite thing to do is copy people. He is really good at it too. He will copy speakers in church, songs, prayers, but most of all his brother's and sister no matter what the consequence and/or retaliation. I literally hear "MOM!!! COHEN IS COPYING ME!!!" Over a hundred times a day. He is always in shoes too big cuz shoes that fit are "baby shoes". He loves cleats, uniforms and being in his underwear.
Tessa's update...Girly, girly, girly. Changes her clothes 100 times a day, talks while twisting her hair, with one hip out, and a little giggle at the end of her sentences. Love clothes, shoes, and always dresses herself. Total opposite of me except the attitude :)
Blade is our new dog as of June. He is a Cavalier King Charles Spaniel and is a great dog. I NEVER thought I'd have a dog or liking a dog but he is a great one. The kids love him and he is great with them.
So, that is the Northam's update. Hopefully it won't be another 1.5 years until the next.
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