Crystal Goes Fit
Not what it should be.

I have not been doing cardio like I should be.

There I said it.

I have been super depressed and super sick over the last week and a half. Been stuck without a social outlet and being stuck at home is not good for the social butterfly inside of me. Also, many people in my life have been making big progress towards their goals and I have been stuck with a bum wrist and no work. It got to me.

Now that I have that off my chest, the pros.

I have been foam rolling and using my racquet balls for trigger point work and have been 98% gluten free. I have not been doing my Whole30 like I wanted to. Lots of stress! Big changes are afoot!

The guy and I just signed a lease on our first place together, and we will be moving by the end of the month. I am excited and nervous. It’s a first for me!

The plan is to start doing some yoga like stretching because the foam rolling, mobility wods, and trigger point isn’t getting everything I need it too. Nothing that involves putting pressure on my wrist but warrior posses and the like.

Once we are out of both of our old apartments and boxes are moved into the new place I will start back at 24 hour fitness since it will only be 3 blocks away and fall is coming. The plan is also to start a CSA box since the grocery store near there always leaves me uninspired when it comes to their produce. Which will mean food porn!

Since it is certain that I will not be able to do the Zombie Run I am volunteering for certain. Also, think about training for the Color Me Rad Run when it comes to Seattle. I have to do some sort of race because when I thought I was doing the Zombie Run I got out and trained daily. It worked so why question it?

Gotta get my fat butt moving again!

I will try to do more frequent postings in the future.

With love and the pursuit of wellness,
Crystal

Episode 4: Extension of a Psoas Flavor (by Kelly Starrett).  He talks a while at the beginning of this video but the stretch is worth it!

He noticed! He really noticed!

I may have not had a good week last week…So…I had a terrable week last week. But, I am feeling much better!

I had a couple of milestones this week. Most of them involve my food addiction.

  • I had a much needed girls day with my friend Eri and during the day out and about I was able to say no to eating when I was not hungry! Eri was starting to get hungry but I was not. She wanted to go sit down and eat but not if I wasn’t going to eat. So, we went to PCC and she had a sandwich and a ginger beer with a bit of the Jameson I had brought and I had just the ginger been and Jameson. I didn’t feel guilty or like I was missing out on anything but most importantly I did not eat because I had the opportunity or obligation. It was GREAT!
  • I was able to wear a pair of pants I had not been able to wear in 6+ months.
  • Dinner last night was Paleo (Grilled sirloin with grilled scallions and asparagus)
  • And…! The guy noticed! He maid not just a casual comment on me loosing weight but he actually got up and touched the areas where he noticed the weight loss! (imagine a picture of me doing stupid cheesy grin) Granted I did spend 2 days not able to eat much while my system cleaned itself out but I had also been working REALLY hard the week before.

Now that I am feeling better and other people are starting to notice I am super motivated to get back to work. The guy doesn’t know this but…


He has a Whole30 in his future!

GI oh no!

I know I haven’t said much lately. Things have been bad. After getting back in track with my nutrition I ended up with a pretty bad GI issue. I am working on day 2 of bathroom time. I have been able to keep down a small pear and soup. Also have been able to keep down some small pancakes this morning.  It made things calm down.

My goal is to clean out my systems, loose weight and live a healthy life but this is not what I planned.

Episode 2: Don’t Go In the Pain Cave (by Kelly Starrett)  But the pain cave is dark and deep and so easy to go into!

"Super Squat Hip Sequence pre-workout (by Kelly Starrett)” This one is my favorite! It hurts so good and my ROM improved by leaps and bounds!

I suggest starting with this video and start working on reducing your list inby starting with your worst problem first.

"Build a Problem List (by Kelly Starrett)”

Flexibility and Range of Motion(ROM) issues keep popping up…

  My workouts lately have been less about cardio and more about doing things to make cardio not uncomfortable. As I have been walking and jogging my low back on my right side keeps getting tight making going that extra little bit to burn that extra 5 calories isn’t happening. So, I started to think about what is causing the issues.

  At first I thought it was a weak core or lazy abs. So I started to work on activating my core and abs actively. That only helped a little bit. Then I started doing Pilates to strengthen my core and stabilizers which helped a little but the problem kept popping up as I was hitting mile 2. (Track brain kicked in!) I started playing with my stride length only to find that my hip extension was limited but not in that I am not flexible way more like the muscles don’t want to relax in the movement sort of way. (Very frustrating…) Don’t get me wrong, I know I am not as flexible as I was when I was younger but I am still better then the average person and EXCELLENT for a chunky girl!

  I started digging around the interwebs for options and ideas for increasing my ROM and flexibility and remembered that there is a Physical Therapist I found way back when and he had tons of great corrective exercises. His name is Eric Beard (no it is not the one I went to school with for all you Merkelites). I pulled up his YouTube channel and started watching and copying. I started to feel better but I wanted more.

  I started to think about how I want my body to move and what I wanted to look like, Which is when my brain went Crossfit!!!! I dug around on the interwebs some more and came across Dr. Kelly Starrett from Crossfit San Fransico and his YouTube channel.  After poking around the 100+ videos I started to figure out where to start. I did a Problem List but it is super long! Check out the video when I post the link!

  • Hip extension/tight quads
  • Hip ROM
  • Increase torso ROM but focus on rotation
  • Increase ankle ROM
  • Improve lower body alignment to improve how efficiently my body works (improve my lower body kinetic chain)
  • Decrease neck tension
  • Correct the compensation pattern I am developing from guarding my wrist.
  • and the list goes on….

  Since it is my hips that are bugging me the most right now that is where I am starting. Then I will move on to my shoulders, neck and arms to aid in my rehab.

I hope you get something from the Mobility WOD videos that are about to follow!

Crystal

cookingcaveman:

This will get made soon! -CookingCaveman
killfatme:

This delicious dark chocolate sauce is actually quite healthy and easy to make. I simply mixed about 3 TB of pure almond butter, 2 TB of soft room temp coconut oil (not fully liquid), and 2 tsp of pure unsweetened dark cocoa powder. That’s it. No added sugar at all, but it tasted decadent on my apple slices. Nice boost of healthy fats too.


I will also be making this very soon. Maybe even today!

cookingcaveman:

This will get made soon! -CookingCaveman

killfatme:

This delicious dark chocolate sauce is actually quite healthy and easy to make. I simply mixed about 3 TB of pure almond butter, 2 TB of soft room temp coconut oil (not fully liquid), and 2 tsp of pure unsweetened dark cocoa powder. That’s it. No added sugar at all, but it tasted decadent on my apple slices. Nice boost of healthy fats too.

I will also be making this very soon. Maybe even today!

The Starting Line

To the 5 of you who have been fallowing me up until know, Thank you. To the rest of you who are just joining me on this journey; I just started a Facebook Page and revamped my Twitter to all be connected; Welcome!

The Starting stats:

  • Height: 5’3”
  • Weight: 226lbs.
  • Body Fat Percentage: 65.4% *
  • Body Measurements:

          Waist: 43.25”     Hips: 48.5”     Bust: 47.5”    Neck: 15”      

          Thigh:24.5”     Knee:15.5”     Calf: 16.25”

  • Basal Metabolic Rate: 1771.9 cals/day

Goal Stats:

  • Height: 5’4” (Not all goals have to be attainable in the immediate future! Science Happens!)
  • Weight: 130-135
  • Body Fat Percentage: 15-18%
  • Body Measurements: Don’t really have any I just want to be healthy and look good naked!

The Plan:

  Watch my calorie intake! Because nutrition is 80% of the game! I am going to try to eat somewhere between 1200-1500 calories a day. I am tracking this using the myfitnesspal.com site and app. Please feel free to join and friend me! Also, I plan I eating super clean. I will be starting a Whole30 on August 1st! Please check back for updates and recipes.

  Work it out! These muscles aren’t going to build themselves! Besides, I want to be fit not just skinny. I will be working towards a 3,500 calorie a day deficit. Think Biggest Looser and Extreme Weightloss workouts. Why 3,500 calories you ask… It takes 3,500 calories to burn 1 pound of fat.

                           1lb of Fat = 3,500 Calories

I will be taking 1 day off a week for recovery and also having “light” days of just cardio and core.

  Set smaller attainable goals that will help me along the road as I Go Fit! 

  1. Consistently Burn 3,500 calories a day working out.
  2. Get a Polar Watch to more accurately track my calories, distance and heart rate. THis one!!!!
  3. Do another Whole30
  4. Run in and finish the Zombie Run 5K

    on August 17, 2013. It will be my first 5k as an adult!!! But, the doc might not let me run in it since it is am obstacle course; so, at the very least I have signed up to be a volunteer. If I can’t run in it I will pick another run.
  5. Be down in Oneder Land before I return to doing Massage(Torn Ligament in wrist, I’ll tell you more about it later) Hopefully the 160’s.
  6. Return to Crossfit
  7. Compete in in Crossfit Competition

That’s the plan! Here’s to sticking to it! Cheers!


Crystal

eatcleanmakechanges:

exactly

So true

eatcleanmakechanges:

exactly

So true

This is what I have to do! A list of goals coming soon!

This is what I have to do! A list of goals coming soon!

Not the Me I want to be

So, an injury has had me out of work with an injury for the past two and a half months. I have battled with depression, self-loathing, loss of self-worth, money issues, and of course weight. Studying, cooking and the internet have become my life. Just think, I used to love a life like this!

I know that I am healthiest and happiest when I eat a Paleo/Primal diet but I never knew how hard it would be to do it without a community like the one in Austin, Texas. My second copy of “It Starts With Food” is next to me as I type this. I have all the foods I enjoyed while on my last Whole 30 in the refrigerator.  I have the training, knowledge and experience to be able to do this on my own but I have become the woman who is extremely over weight and knows what she has to do but can not do it.

A very large part of me wants to just stop eating all together but my system is so damaged that I can not go for more than 4 hours without thinking about, craving or needing food. I have been told I am both hypoglycemic and anemic and keep thinking I need to eat to stay “ok”. When I am distracted or busy I do not have the “need” to eat and only eat when I am truly “gut screaming” hungry.

I need to be my own personal trainer! I need to get out of my own head and do what I know I need and am able to do! Take care of myself.

  • Write a workout schedule and routine that I can do around my wrist injury
  • Start my next Whole30+ without excuses

  • Set SMART Goals and Benchmarks to help me track my success
  • Post Daily to keep myself accountable

Whole30 Day 13: Asian Cauliflower Fried Rice

nomnompaleo:

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In Chinese homes, rice is almost always eaten in its steamed form. Shoveled from bowl to mouth, fluffy white rice is a staple food for billions — a fragrant, starchy accompaniment to flavorful dishes of meat and vegetables. But with the quantities of rice that’s steamed in every Chinese house, there’s bound to be leftovers. And what’s the best way to repurpose rice into a quick and satisfying one-wok meal?

That’s right: Fried rice.

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With a red-hot wok and ten minutes, a resourceful cook can whip up a rich, well-seasoned platter of Chinese fried rice tossed with spring onions and ribbons of egg. This humble dish is anything but unassuming in flavor.

But what if you’ve gone grain-free?

Read More

Yes!,I am super excited to try it!