Heidi, Where Art Thou?

I have been so MIA from my blog. Life has gotten the best of me. I recently found new motivation in my workout routine by joining a new gym.

The crossfit class offered at the MMA gym posed a few injuries for my body. While the workouts were intense and full of varied (as I like), the coach was inconsistent and not as knowledgeable as I would have liked. So, I decided to cancel my membership. I miss the box and the folks I got insane with, but I refuse to become bowed and broken while attempting to be in the best shape possible. I know there will be pains for the gains, but I am unwilling to have pains in my knees and back. If either of them were to out, I would be done training.

The sportsplex I joined is awesome! They have the bootcamp style classes I love, a total conditioning sports class, yoga, aquatics, etc. It is the official training gym for the Orlando Magic.Please do not judge this gym based on the performance of the Orlando Magic. It is evident, a team is not always reflective of its training facility.

I've taken some time off from intense diet and exercise. With my travels during the month of January and trying to find a new gym home, I haven't been as dedicated as I should've been. But I am back and more determined than ever. Tomorrow is my first day as an official member, working out at the RDV (that's the new sportsplex). I will be sure to let you guys and girls know how it goes.

Until next time!

Clean This House!

When I feel defeated by fitness and a healthy lifestyle,  I reflect on how pure God wants me to be... not just spiritually but physically, emotionally, mentally, financially. There's so much we can do to prepare ourselves for whatever is to come. You should never be idle. Instead, constantly prepare yourself for a personal harvest.

Isaac Carree sings a gospel song called, "Clean This House," and I think it is the perfect testimony for every and any one who struggles with trying to restore their faith, health, finances, emotions, etc. It takes a lot to clean a house from the inside out. It takes you falling down and getting back up several times, it takes courage and self-discipline, it takes sacrifices. Fortunately, with the help of something greater (with greater a purpose) it can be done- from the inside out. :)

Ouch!

WOD:

12 Days of CrossFit

1. HSW- Hand stand walk for 30 ft
2. Muscle ups
3. Pull ups
4. K+E- Knees to Elbows
5. Deck Squat + Box Jump
6. Burpees
7. Wall Balls
8. Roman Lunges (2 for 1)
9. Plyo Push ups
10.
11. Strict press
12.

For the life of me, I cannot remember numbers 10 and 12 (probably because I didn't get that far). So, the 12 Days of CrossFit are performed just like the 12 Days of Christmas You start with the first day, go to the second day, repeat the first day, then go to the third. So on and so forth. Personally, I was excited when the coach announced the WOD this morning because had it not been for the rain, he would have had us outside running our asses. He likes to make Saturdays ridiculous cardio days for whatever reason. So, 12 Days of CrossFit vs running??? Give me the 12 days.

Anyways, I am going through the 12 Days like a champ. There is one other girl ahead of me in time, but I am not too concerned. I came into the gym super tired today so I knew someone was going to beat me. I am on my 8th day (round), zooming through, and I get to the damn Deck Squat + Box Jump. Okay, first of all, I am scarred (physically and mentally) from a box jump injury I sustained about 4 weeks ago. Every since then, when I see "Box Jump" on the board I become annoyed instantaneously. So, I am always extremely cautious when I do my box jumps. I make SURE I bring my legs up high enough to clear the box. I swear to you there is nothing worse than a damn box jump injury... SWEAR!!! Sorry for the side note, moving on with the workout. So, I get up from the deck squat and get ready to move into the box jump. I swing my arms for momentum, lift my legs high enough to clear the box, and begin to stand for a dismount; but when I start to stand, an electrifying pain shoots through the left side of my back. AAAHHHHH!!! I just fall off the box. I tried to stand and walk to a less congested area, but it was excruciating to even move. At this point,  I am fighting tears. THE ONLY REASON I did not cry is because I didn't want everyone to see me crying. Hahahhahahaa! But I was about to bitch up for real! LOL! So, my coach carries me over to the fighting mats and immediately starts to massage the cramped area. OH MY DEAR GOD, SWEET BABY JESUS, and HOLY MOTHER MARY!!!!!!!!!!!! I have never wanted to punch someone so hard in my life! Haha! Like WTF Corringa!! (Coringa is my coach.)  He spent about 45 minutes massaging and rolling my back. I had the entire gym smelling like muscle relief.

My back is still aching. I am at home on a Saturday afternoon, just chilling... bored... frustrated. Ugh! But this is a lesson learned for me. I need to stretch better (and more often, quite frankly), be SURE I drink plenty of water, and get ample amounts of rest. I didn't stretch before my workout today, I know for a fact I didn't drink a gallon of water yesterday, and I was dog tired when I walked into the gym this morning. The reality is, I really can't blame anyone but self for this injury. Dammit. It sucks when you're down, but swear it sucks even more when you know it was your own behavior that landed you in the predicament.

So, stay hydrated, get plenty of rest, and streeeetch, stretch, stretch! Hopefully I will be back at it no later than Monday! Can't keep a good girl down for too long! :) Happy Weekend!

Rest and Relaxation

As I rip and run the streets (as my nana would say), I've noticed my energy levels have gotten lower. I have been out of town for three (3) weekends straight  and today is the day when all of that traveling has finally caught up with me. The month of October has been a whirlwind. Between my mom's wedding and traveling to see different friends, I really haven't had the chance to sit still. But it is funny how when your body needs something, it will definitely let you know.

I have had the worst headache all day and I cannot attribute it to anything other than lack of rest. Sometimes we go too long without taking a break  and allowing our bodies to recuperate and find their bearings.  Rest is a cornerstone for a healthy lifestyle. If you have not allowed your body adequate amounts of rest it will quickly shutdown on you.

After I have done an intense workout I MUST have at least 6 hours of sleep. If I do not get enough sleep I am tired and cranky and definitely not up for another workout the next day. The last thing I want to do is miss a workout. So I try to allow my body it's time for rest and relaxation. Now, rest and relaxation does not mean for you to sleep your life away and be lazy-no. It actually means quite the opposite. When you have pushed your body (or your mind) to certain limits making it work (sometimes excessively) it is important you reward yourself with an off day. Enjoy the weather, a spooky haunted house, or funny friends and a glass of wine. Take time to reflect on where you have come from, where you are headed, and what it will take to get there. If you are anything like me, a rest day is sometimes one of the most difficult days of the week. But it is so very necessary.

Rest up for the new week ahead and remember to stay focused. As I pray for peace and clarity, I ask the same for each of you. May your lives have direction and purpose. Always.

Signed,

The Country Fried, Rested, Fit Freak!

Turkey Time!

So, Wal-Mart had turkey legs on sale- 3 in a pack for like $5.50. Um, can we say STEAL?! I still have turkey legs in my freezer. LOL! This is really good baked turkey leg recipe. I pretty much followed the recipe. I did, however, substitute the white potato for a sweet potato. But with the gravy from the meat and the veggies, I think the white potato would taste better. Also, you might want to add some meat tenderizer or adjust your cooking time and temp. The legs do not come out super tough, but they are not fall off of the bone either. You know big country want 'em good and juicy! Hahhaah!!! 

Enjoy!!

Baked Turkey Legs

Cook Time: 1 hour, 40 minutes

Total Time: 1 hour, 40 minutes


Ingredients:

• 2 to 3 pounds turkey legs with or without thighs

• half of 1 lemon

• 1 1/4 teaspoons salt, divided

• 1/2 teaspoon ground black pepper

• 1/4 teaspoon garlic powder

• 1/4 teaspoon dried leaf thyme, crumbled

• 1 cup finely chopped onion

• 1/4 cup butter

• 2 to 3 carrots, sliced in 1/2-inch pieces

• 3 ribs celery, sliced in 1/2-inch pieces

• 1 potato, cut into 1/2-inch pieces

• 1 cup dry white wine

Preparation:

If thighs are attached, cut away from the legs with sharp knife. Rub turkey pieces with the half lemon. Mix 1 teaspoon of the salt with the pepper, garlic powder, and thyme; rub over surface of turkey pieces.

Serves 4.


In a heavy skillet, melt butter over medium-low heat. Sauté onion in hot butter until tender, about 5 minutes. Stir in the carrot pieces, celery, potato, and remaining 1/4 teaspoon of salt, coating with the butter and onion mixture.

Spread the vegetables evenly in a greased or sprayed 13x9x2-inch baking pan. Top with turkey pieces in a single layer. Heat wine in a saucepan just to the boiling point; pour over turkey. Bake, uncovered, at 400° for 1 1/2 hours, or until turkey pieces are tender and juices run clear when pierced with a fork. If turkey is becoming too browned, cover with foil. 

Say Something!

Ooo We!!

I had a completely different post prepared about my recent visit to McKenzie, TN and how I was able to balance those country fried foods and my healthy, fit lifestyle. I deleted it. I am not in that place anymore. So, I figured it would be irrelevant for me to post on it right now. Instead, I will post on where I am and where I am headed.

I am pretty lean at the moment. The last time I had my body fat tested I was right at 16%- which isn't bad for a woman. I have also been told that I look much leaner than 16%. I really don't have major leaps to be exactly where I want. By the new year, I plan to AT LEAST be at 15% body fat. In reality, I want to be at 14% body fat. I need to assess what I look like at 15 and move on from there. I am already small, I don't  need to be walking around looking like a damn bobble head (so serious). The body I want is going to come from hard work and DEDICATION!! The cheat days are now going to be far and few between. We have scheduled workout days and no scheduled workout can be missed. The bottom line is, I know exactly that I need to do to lower my body fat and achieve the cut, fit aesthetics I hope for.

So, it's that easy- clean up the diet, lift heavy, and maintain cardio levels. Meh, not really. Well, it might be that easy for someone who is only concerned with their physical health. But when I started my lifestyle of healthy living, I vowed to increase my overall health. I vowed to be a healthier person spiritually, physically, mentally, and emotionally. Now I will say, I had no idea what I was stepping into when I made the vow (one of the hardest things I've ever done); but I can legitimately say that with each challenge presented, I've evolved into a better person. These last few months, I have been so focused on my physical health that I have neglected my spiritual health. A healthy spirit is just as important as a healthy body. As a matter of fact, a healthy spirit is probably more important than a healthy body. And as I type, I think why have I neglected my spirit so?? That's neither here nor there. What matters is that I get a grip on things before I have to do serious damage control. You heard it here first, meditation has officially re-entered my realm. I am a little nervous about it, but we got this. Meditation has never hurt me. It may have brought up some things I didn't want to deal with, but in the end it was for the betterment of my spirit. No pain, no gain... that's what they say.

I will post pictures of my progress. I will also post some recipes and workouts. I have been off my grizzly lately... but we are back with a effing vengeance! :)

Peace!  

I Had To Do It!

I have been saying for the longest that I am going to make some granola bars. Well, I finally did it!! OMG!! And why did I do it?? I could seriously eat the entire pan!! They are SO delicious! Shoutout to my friend Renee for putting me on! I had no idea they were going to change my life. LOL! Mmmm!

Recipe:

Ingredients

• 1 cup craisins, raisins, or dates (optional)
• 1 cup dark chocolate baking chips (optional)
• 1/4 cup honey, maple syrup, or agave 
• 1/4 cup peanut butter or almond butter
• 1 cup chopped nuts (peanuts, almond, walnuts, or a mix)
• 1 1/2 cups rolled oats (not the instant)
• 1 teaspoon vanilla extract
• a couple sprinkles of cinnamon or any other spice you want to you

Instructions

1. Put dry ingredients in a bowl and toss to mix (oats, nuts, craisins, dark chocolate)
2. Warm honey and peanut butter in the microwave for 30-60 seconds. Stir and pour over oat mixture and then mix until dry mix is coated
3. Once thoroughly mixed, transfer to an 8×8 dish or other small pan lined with parchment paper so they lift out easily. (A loaf pan might work, but will yield thicker bars.)
4. Bake in the oven on 325 for 20-30 minutes depending how chewy or crunchy you want them to be (more time for more crunch)
5. Remove bars from pan, let cool off, and cut into 10 even bars. Wrap each bar in saran wrap and store in an airtight container for up to a few days. You can also put them in the freezer if you don't plan to eat the entire batch.

I didn't use the craisins; and instead of the suggested nuts, I used sunflower seeds!

You should totally try this recipe! I can't even explain. Now, excuse me while I go have ANOTHER granola bar! *giggles*