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| Edging Back Towards Frantasticness. April 11, 2009 at 11:26 pm |
| 10 am wod: 3 rounds 500 m row 21 burpee 400 m run Time 21:40
4 pm Fran 21-15-9 65# thruster pull-up Time 8:24 Same time as 10/21/08, aka my last PR. Good. My feedback was that it looked like I could've gone harder on the thrusters. I'd have to agree. I avoid extreme discomfort. I don't mind the pain. Getting winded is worse but tolerable. Feeling queasy, I avoid at all costs. As for my pull-ups, they were better today but they need work. I'm out of practice, heavier and don't have a clue about the butterfly. More for the list.
Finisher: 50 reps split b/w two people: wall ball--me ~15) kb swing--me ~25 pull-up--me ~30 squats--me ~20 Time 8:18 The labor distribution was pretty skewed. Melissa is much better at wall balls and I was supposed to do more of the pull-ups but after Fran I was pretty tired. Good workout day, overall though.
Food Log: carrot juice Lance bar english muffin w/ butter, coffee 2 oz skim mozz carrot juice, grapes yellow curry chicken w/ green beans, peanut sauce Total ~5 P,15C,12F Ooops, heavy carb day. |
| Semi-famous for one day... April 11, 2009 at 6:44 pm |
| I'd like to frame this. I was at CrossFit Oakland from November 2006 through January 2008 and just started up again. I have never had my name up for performance of the day, ever, until yesterday. Nice for me. So I screwed up on the math. It was really 500. Whateva.
April 10, 2009
"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
Women: Ev 490 Men: Tristan 890
10 am wod: 3 rounds 500 m row 21 burpee 400 m run Time 21:40
4 pm Fran 21-15-9 65# thruster pull-up Time | | |
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| Are your bad habits making your kids fat or fit? April 11, 2009 at 5:21 pm |
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If you want to keep a Fit Teenager Versus a Fat Teenager then these 2 Rules you must apply
Breakfast for your Teens brains
Want to give your teen a head start to higher grades in school? Bring on the breakfast, says Nutrition Expert Pyles. A study found that skipping breakfast has no negative effect on teens ' attention spans in high school ; however, students reported feeling more alert after eating breakfast . In an article in the August 2008 issue of Pediatrics , researchers tested teens' ability to remain alert in class when fasting and after eating breakfast. During the study , half of the 104 students (aged 13-20) consumed breakfast, while the other half-the control group-did not; midway through the study the teens who were the original controls were given breakfast , while the other half were not. The teens were tested and measured for cognitive functioning, attention sustanibility and alertness. Although consuming breakfast did not have any effect on the teens' ability to sustain attention, it did make them feel better: their moods improved after eating their morning meal , and they scored better on memory tests then they did after fasting. "With an increasing number of children and adolescents skipping breakfast, there is a need for scientific studies evaluating whether omission of breakfast affects the cognitive functioning and mood of fasting students," the researchers concluded. In my opinion you should practice making your kids eat breakfast this will start them out with good behaviors and habits early on to prevent weight gain in the years to come. Remember it is easier to change in your youthful years because as you get older your metabolism slows down.
Why lack of sleep makes kids fat and you should be aware
Researchers know that people who sleep for only a few hours each night are more likely to be obese. But now a new study has shown that those who are sleep deprived during childhood are at significantly higher risk for becoming obese as adults. Study participants included a cohort of 1,037 boys and girls born between April 1972 and March 1973. Parental reports of bedtimes and rising times at ages 5 , 7, 9 and 11 were used to estimate childhood sleep times. The researchers later compared participant's sleep times to their body mass index (BMI) scores at age 32. Shorter childhood sleep times were significantly associated with higher adult BMI values, even after adjusting for other potential factors, such as socioeconomic status, parental weight or physical activity /television viewing. Writing in the November 2008 issue of Pediatrics, the researchers concluded that "these findings suggest that sleep restriction in childhood increases the long-term risk for obesity. Ensuring that children get adequate sleep may be useful startegy for stemming the current obesity epidemic." This is a very serious matter and very close to my heart for those of you who know me or may not know me. I was an obese teenager and experienced this first hand you must take a stand with your kids! This will affect many areas of their life, so let's work together as one. Light's out, kid's!
By, Natalie Pyles
Fitness, & Weight-loss Expert, Nutrition Specialist, Author, & NSA Speaker
P.S. Call today for Your FREE Nutrition & Fit test to make sure you and your kids are Physically fit in all areas mind, body, and spirit 480-212-1947 or fax request 623-399-4199 or 1-800-681-9894 have a great day! |
| Call the Recipe Detectives! Happy Easter April 11, 2009 at 1:07 pm |
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In Season: Asparagus
Now's the time to stalk up on these sensational spears.
What it looks like: Picture a slim green spear, often tinged with a bit of purple at the tip.
Selection tips: Look for firm, bright green stalks with tight, compact heads. Avoid spears that are dry, limp, or wrinkled, or have ruffled tips. Thinner spears are usually more tender, and you'll want to choose similarly sized ones so they'll cook evenly. One pound equals 16 to 20 spears, or about two cups chopped.
Storage tips: Try not to buy asparagus too long before you intend to cook it. When you get it home, don't wash it; instead, either stand the stalks upright in about an inch of water and cover them (and the container) with a plastic bag, or wrap the stem ends in a wet paper towel and seal the asparagus in a plastic bag. Either way, it will keep for only about three days.
Preparing: First, thoroughly wash the asparagus. You don't want to soak it; just hold the stalks upside down under cold water and shake them a bit to release any sand that might be caught in the tips. Then hold both ends of each spear and bend; the tough, fibrous base should snap right off. (This step is unnecessary in thinner spears, which are completely edible.) Then, pick one of three easy ways to prepare this delicate spring treat:
• Boil it. To boil asparagus, tie the stalks together with kitchen string, then stand them up in a cooking pot so the tips are just above the water line. If the stalks are too tall to allow you to use the regular lid to the pan, invert another pan on top instead. (Note: glass and ceramic coffeepots make ideal asparagus cookers.) Cook them only until they're crisp-tender, then remove them from the heat and drain them thoroughly.
• Nuke it. You can also cook asparagus in the microwave. Arrange the stalks spoke-fashion, tips toward the center, in about two tablespoons of water in a round baking dish. Cover and cook at HIGH for 7 to 10 minutes, or until crisp-tender. Be sure to rotate the dish half way through if you're not using a carousel.
• Eat it raw. Slice thin, fresh asparagus and add to a salad, or serve whole spears alongside your favorite dip.
Peak growing season: While hothouses provide asparagus year-round, the freshest is grown between February and June.
Health benefits: Eating this tender veggie is an excellent way to help protect yourself against heart disease, as it contains lots of folate, as well vitamins E, A, and C. In addition to helping your heart, folate (a B vitamin) helps cells regenerate; vitamin E fights Type II diabetes; and vitamins A and C help hold cancer and cataracts at bay. Asparagus also contains potassium, which helps lower blood pressure and perhaps even cholesterol.
Nutritional info: One-half cup of boiled asparagus (about six spears) equals approximately 22 calories, 1.4 grams of fiber, 2.3 grams of protein, 0.3 gram of fat (0.1 of it saturated), 10 milligrams of sodium, and no cholesterol.
P.S. Call Now for your FREE Urban cookbook 480-212-1947 or fax request at 623-399-4199 or visit http://www.myfitnesselements.com/urban-cookbook.htm today! | | |
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