Founding Farmer's and Paleo

Tonight I went to Founding Farmer's for dinner with my dear friends, Laurie and Jeff (blogger @ amireallyborntorun.blogspot.com)

Founding Farmer's is new to the Rockville/Potomac, MD area. They also have a location off Pennsylvania Ave in DC that is wildly popular. We went to the Park Potomac location on a Monday night and it was packed like a weekend. It was a lively scene with great service, and special touches, like silverware with horseshoes (reminds me of my upbringing!) and soda made from scratch (will be mimicking this soon!). The menu is "heartland inspired" and full of fun dishes like "Straw and Hay"-- handmade pasta with asparagus and beets. The menu was full of comfort food like Lobster Mac & Cheese and Low Country Shrimp & Grits, but also has healthier options like the Farmers Salad-- made with baby lettuce, avocado, dates, tomato, red grapes, almonds, parmesan cheese and champagne vinegarette and daily caught fish like rockfish and flounder (today's specials).

Today also marks day 1 of Coca CrossFit's 25 day Paleo Challenge and my own personal challenge: 25 Days of CrossFit & Paleo.  The timing just happened to workout perfectly!  I decided to participate in the Paleo challenge with a couple of goals: 1) understand what the Paleo diet is and how it affects the body, specifically athletic performance and 2) reset myself to eat more protein, and plan my meals in advance.

It was kind of fun to order with my Paleo goals in mind. All of the pasta dishes, cheese and flatbreads were out. Otherwise, I would have without a doubt ordered the Prosciutto, Fig, Mascarpone flatbread (who wouldn't?!). For apps we ordered Fried Green Tomatoes (and boy were they deep fried) and classic Deviled Eggs (Paleo approved--pretty sure). I ate the tomato and left the breading-- a typical choice whether Paleo or not and enjoyed a deviled egg.  For an entree I chose Mussels with Sausage and Pesto. I absolutely love mussels (and muscles--just saying), so this was an easy choice and the most Paleo approved on the menu. It came is a blazing iron skillet and was WAY more than I could eat in one sitting. There was just a little bit of sausage, guessing this was really in there for the fat to cook in the sauce, and I'm not sure I would pin point pesto, but the flavors were a sure win. Would recommend it if you like brothy mussels.

Mussels as served (with 3 huge crostini!)

As I ate them ( I did sneak 1/2 pc of bread)

Earlier today, I did a 1-1 session at CrossFit Done Right in Rockville, MD. If you are in the MD area and looking to join a CrossFit, Done Right really does do it right! Highly recommend you check it out! Before you take classes, you go through a series of 1-1 training sessions where the coaches break down various basic strength moves like the deadlift, or more dynamic moves like the snatch or clean. They really know what's up; I learned a ton and now have better form after the sessions. You also go through a typical CrossFit "metcon" workout, to test your skills and gain a starting point. Today part of my workout included wallballs and burpee box jumps. To finish it off, you stretch and let me tell you, this may be one of the most valuable parts. For a couple months, I had been struggling with lower back pain after working out (didn't matter what the workout was). During my first session, Rob (CrossFit Done Right coach), noticed that I had tight hamstrings, and showed me some stretches to do, and he assured me that this would help my low back. Well, I listened and did the stretches 1-3 times a week and in just a couple of weeks, my back pain was gone, and it hasn't been back since. So...I highly recommend the coaches at Done Right!

Stay tuned for an update on 25 Days of CrossFit and Paleo!

In health, Monica

P.S. I specifically didn't link to a specific paleo website, because there are so many out there! Google and research if you're interested!

Sunday Health Nut Extreme

Today I present to you, "health nut extreme." The reason I label it this way is that I had about 5 new experiences in 1-day, and it's a perfect launch to my new fitness/health segment the "Fit Review Squad." The goal here is to post about positive experiences at various venues, with various health trends (or maybe just traditional health ideas!), and to share what we loved about events and classes held around the area.

For today's post, I start with Saturday afternoon where I went to lunch with four amazing women at Seasons 52 in Rockville. Then I move to Sunday, where I went a little health nut crazy. In a four hour window, I did the following:

1. Checked out Equinox in Bethesda and took my first Barre class
2. Did a beet shot and a wheatgrass shot at Puree in Bethesda
3. Toured the Bethesda farmer's market and bought several unusual pieces of produce, like a Japanese sweet potato (purple outside, white inside), a watermelon radish, tri-colored carrots and celery root.
4. Got my car washed and semi-detailed
5. Took a culinary knife skills class

Now don't be overwhelmed, I was amazed that all this could happen in just 4 hours...

Here's the breakdown:

My good friend, Stefanie, got me a pass to check out the newest globo-gym in Bethesda, Equinox. When it opened I remember all the gossip about it at the gym I was at, mostly the uproar was about the cost, which I believe is around $120/month (although, don't quote this!). Yes, it's more than the average gym, but the amenities are way above average. Ff you LOVE classes and extras, this is totally the place for you.  The winter schedule posted a gnarly 87 classes per week, each unique, so you can definitely find one or four or five that work for you! There were small details like, bigger towels, a changing area between the shower and the locker room floor, random toiletries like mouth wash, hair gel, lotion, cotton swabs...you name it! I was impressed by the luxury/at-home feel that this gym had. I also liked that the gym provided a separate yoga studio in a quiet area, and that the group ex had a ton of equipment, including a full rack of kettlebells. If class/classes are your thing, go to Equinox and you'll be happy!

After Barre, I checked out Puree, the new juice bar in Bethesda, right next to Equinox.  I ordered a beet shot (love beets!) and a wheatgrass shot (never tried!). The wheatgrass shot by itself tasted pretty nasty to me (both my parents responded with a similar comment like "do you miss Kansas?") . Each sip got worse, but I drank it anyway after reading about all it's benefits. The beet shot was sweet and delicious, would definitely order that anytime. The wheatgrass would have mixed great in any smoothie or gazpacho, but alone, it was not for me! Puree smelled amazing and fresh, I knew that whatever I ordered would be beneficial. Also find Puree on Facebook!

After this, I went over to the Bethesda Farmer's Market and was totally impressed by all of the offerings. A guy had about 8 different varieties of pickles, including half sour to sour. Another station carried soup mixes for 6, that you could take home, follow the recipe and use her fresh, organic ingredients for the soup--easy and super healthy. For me, I particularly loved the produce stands, where I picked up a golden rush apple (tart & tangy), and others listed above. Can't wait to create and blog about my creations.

I had about an hour to kill between my Bethesda excursions and the knife skills demo at Williams Sonoma White Flint. About a month ago, my dad and I took my Jeep to my grandparents house in down-holmes Virginia and lugged wood, particle board, and cinderblocks. My car was a dirt mess and I had not yet taken it to be vacuumed and cleaned. I took it to Flagship in Rockville, and let me tell you, I watched it run through the wash with the indoor windows, and I had an out of body experience. If cars could talk, my beautiful, tough, black, V8 Jeep was saying "thank you thank you, I've been waiting for this." For real, it was weird! The reason I point this out is that because sometimes health has to do with cleaning up our messes, more that portraying a perfect image...

Lastly, I attended a Knife Skills class, offered for free by Williams Sonoma at White Flint. I was so impressed by the knowledge of the instructor, in fact, I posted seperately on what I learned, because it really was that good! Check it out at Monica's Kitchen. Check in at a local store for class details!

Today, I fit in a lot and really it was just timing (it all happened to happen on the same day). What I encourage you to do, is check out local classes and offerings and take advantage of them. It's so great to gain perspective from others who are teaching something that maybe you have never paid a mind to in the past! In my opinion, different activity/a break in routine yields great results!

I broke a nail

This is not a sob story, don't you worry! In fact, I believe that I painted my nails red on Tuesday, just to prepare for the taking the picture and writing this post (cannot remember the last time I actually painted my nails!) Today, the message is simple:

When it comes to exercise, find what you like and stick with it

See today I didn't notice that I had broken a nail during my workout until about 20-minutes into my drive home. And it was a pretty significant break! Why?

Today I returned to CrossFit DC for a class set workout. The environment was so electric at the competition on Saturday, and it was so great to reconnect with old friends and coaches, that quite honestly...I had to have more!

Now for real, this was not the reaction I got with boxing, or running more than 14 miles in a "sitting," or from any other type of routine workout I have ever tried. The truth is, I love to CrossFit, even if I'm not the best. Actually being around better athletes pushes me to be better (that's good!), and I can strive for my personal best. I love that.

Some of you reading may love to run ridiculously long distances. You may get excited about an ultra marathon... (awesome, for real, I'm excited for you and in awe of what it takes to do that). Some of you may really get your kicks in a total body conditioning or a classic step class... (if you like it and it gives you the results you want, keep at it!)

If you haven't found something you love yet, keep looking. I promise there is something out there for you. Our bodies are meant to move!

This is a silly analogy, comparing a broken nail to discovering (or in my case, rediscovering) my favorite type of exercise, but it's a fun way to share a simple truth. I can't remember the last time I broke a nail and didn't notice right away. The focus was on something I enjoyed, rather than a minor flaw. The truth is:

What you focus on is what you get

This week, focus on what you want to get out of your workout, how you want to live, what you really want to do. Can you focus on them, find those strengths, and then pursue them. I promise, it will improve every area of your life, including your health!

CrossFit & "The Principle"

"Team Chill" @ Balance Gym CrossFit Bowl 2012

Today I lived and acted out a principle I have believed in for years. A principle that I even define as the core of my business practices and coaching. It was a principle that I had almost forgotten in my own life, until today. The principle is:

You can always do more than you think you can (and you can do even more when you are mentally prepared)

Just today, I competed in a CrossFit competition with CrossFit Balance. It was intended for all levels, with the ability to scale weights, so the competition ranged from elite to newer athletes. It was a team competition compiled of 2 guys and 2 gals. My team was 2 of my trainer colleagues, Duncan and Will, and a new friend, and strong competitor, Rachel. It was also amazing to see so many CrossFit DC friends whom I haven't seen in a couple of years, running this event and competing. It was electric.

We competed in 3 workouts:

1. 8-min AMRAP (as many reps as possible) with Deadlifts. All 4 of us competed, with 4 different weights. One person reps at a time, going for as many as they can unbroken. We had to switch out the weights as we went on. Our team performed flawlessly & efficiently, placing us at the top, after the first event.

2. Will & Rachel performed this one (thank goodness!). It was 3 rounds a piece of 12 hand release burpees, 24 situps on an ab mat, and about a 50-foot bear crawl (my least favorite exercise of all time!)

3. This one was me & Duncan. Another 8-min AMRAP, we had to press a bar over head from chest level, as many times as we could and then run 8 sprints, before the other could shoulder press. The sprints counted for nothing, only the overhead reps contributed to the score, so speed was key, as well as strategy. With this event we finished in the top 3, which was awesome!

Confession time. Leading up to this event and for the last 2 months or so, I have kind of let myself go a bit with my workouts. These are not excuses, but I think my career transition/focus & my move to a new apartment took up a lot more mental & physical energy than I was prepared for. When Duncan told me we were doing this (I don't think I actually had a choice!), I was super nervous. I didn't want to be the weak link and hold everyone back. I knew I had let myself go a bit, and basically just didn't want to suck.

All week leading up, I prepared myself mentally. I spoke words of victory, strength, and encouragement. So did others around me.

There were a ton of strong strong women at this competition, lifting way heavier weights than me, including my teammate. It was inspiring to see what I could do if I focused on it!

Before the first workout, I prayed for strength and stamina. And boy, did He give it to me. During the deadlift workout, I repped out 16 in the first set (that's 6 more reps than my previous rep max at this particular weight back when I was actually in CrossFit shape!), AND I could have kept going, but I thought pacing would be better, since I'd have to do it again. My original goal (what I thought I could do was 6-8 reps per set!) Exhiliration does not even begin to describe how I felt after accomplishing this.

In the third workout, again, I outperformed my own expectation again, because I didn't limit myself during the workout, based on what I had "planned" to do. I am pretty sure I yelled a bit for the first time ever, in a workout! It also helped that Duncan went before me and repped out 30 at his weight, so I kept pushing to 20 reps, in the first round.

How?

Mental preparedness, a will not quit attitude, and an awesome team around not only supporting me, but doing the work too! In my opinion, this trifecta makes you unstoppable in any area of life.

I had forgotten this. Or maybe just not experienced it in a while. So here's the message:

1) Do not limit yourself to what you think you can do
2) Do not call yourself weak, don't tell yourself that you've let yourself go, or that you suck...it may actually come true if you speak that on yourself 
3) Put yourself in situations outside your comfort zone. I promise, you will feel alive and exhilirated if you do!
4) Punch out the ceiling. Who says you can't, shouldn't, won't. Just do it anyway!

Check Your Fitness Level

There are many ways to check your fitness level, the key is to do something simple, that you can measure and record, and test again in the future to notice progression. If you aren't aware of a starting point, then it's tough to notice when you get better! 

Here is my simple method for checking your fitness level. Anyone can do it, at any level. Write down your results! 


Step 1: Record the now. Answer these questions:

1. Do I get out of breath after walking up 1-4 flights of stairs?
2. Can I successfully walk for 30-minutes without feeling like I need to recover afterwards?
3. Can I run/jog a mile OR swim 800m OR bike 10 miles OR play a sport for an hour?
4. Do I have energy to workout most days of the week? Do I have energy in my everyday tasks?
5. Can I easily unload the car of groceries or other items? Is housework like vacuuming, dusting, laundry, etc considered physically exhausting?

Step 2: Get real with yourself using 3 simple tests:

1. Resting heart rate. While at rest, check your pulse for 30-seconds and multiply by 2 to get your beats per minute (bpm). By Monica’s standards, a healthy cardiovasularly fit heart is under 75 bpm.
2. The 15-min cardio test. To keep it consistent, let’s chose walking/jogging/running. Using a treadmill or outdoors, see how far you can go in 15-minutes. Record the miles. Record how you felt after you were done (exhilarated, warmed up, tired, weak, etc)
3. The 30-second strength endurance test. The exercises: body weight squat, pushup, and plank test (how many squats (in good form), pushups (kneeling or regular—just record which one you do), and how long you can hold plank (for up to 30-sec)). Time each exercise for 30-seconds and take a 30-second rest in between each set; repeat 3 total sets and record reps for all. This will tell you about your strength level and endurance level as you go through the test.

There are many ways to evaluate cardio and strength fitness, this is just an example of a simple and repeatable way to test yourself at home or at the gym.

Step 3: Evaluate. Were you surprised at your results? Did you think you could do more? Less?

Step 4: Record the future. Repeat these tests in 6 weeks.

What are your goals moving forward based on your results?

Note: One of my training rules is that you the words, "I should've done better" or "gosh I'm so out of shape" and the like, should never be uttered when you are doing something to change it. Some of you may take this test, feel awesome and know exactly what to do to get even better. Some may take this and get discouraged, because it's tough. Remember, that by taking this test, you are taking a step toward developing healthier habits. By taking this test, it means you care about yourself, and where you are is where you are. Record it, set goals, and take steps to improve! You'll be excited in 6-weeks if you stay consistent. The phrase is, "good job, you're getting better!"