All Things Local: Fuel, Fitness + March Mindfulness

I LOVE weekends.  Since I don’t have as much flexibility during the weekdays with my regularly scheduled job, the weekends become my everything days, and I love it.  Our businesses are those of passion and people, so when I can look at my planner and see full days of exactly those two things, I’m pretty pumped.

This past week was so draining that Friday night was a mandatory night in –with Bold Rock Cider and Keswick Gourmet bringing some local Cville love into the mix. Dinner also included zoodles, skirt steak, spring salad, and some of my favorite [paleo] avocado deviled eggs.

fuel sweat grow: at home local dinner

There were definitely years in my life where friday nights out were a constant — but I’ve long since run out of steam for anything too involved (or past 9pm) — so something really comforting to me about being home, having a few friends over, and keeping things low key.  It also helps Saturday morning at MAD hurt a little less.

The Saturday 7:30am class at MAD brought a complete and total sweat-down at the first of a fully packed momentum day. Since my standard Milli Joe coffee run came later than usual at at 8:30am, almond milk lattes that gave us the fuel we needed.

fuel sweat grow: love and coffee

The rest of Saturday afternoon consisted of house chores, some business organization, mani/pedis, and a long awaited night out of the house with dinner at The Local.

Sunday was for community — and it hurt so good.  After a full night of rest, and a slow-ish morning that included adjusting to ‘springing forward,’ we went all #marchmindfulness and took up an invitation from Hannah, owner of the the most recently opened barre studio in Cville, barre[d.] for the 10:30am cardio barre class.

fuel sweat grow: barre[d.]

It was great to see so many faces, new and old, rolling in excited for the change-up.  After an hour of sweat and fatiguing with our new friends, we high tailed it over to MAD for a few meetings, Mia’s athletic recovery and release class and practice with our b:core team.

So, is that weird that we went to barre[d.] because we’re opening b:core soon? Not really — at least not to us, or anyone in the industry that understands the differences across the marketplace, or supports the fundamentals of community.  In the last 3 years I’ve taken nearly every barre class offered in most major markets, in studios big and small.  Knowing what all is out there, and understanding the nuances are for the foundations of each technique are just small pieces what feeds my development — and that hasn’t been specific to any one fitness niche, as will soon be very apparent.  This is actually not really that niche of a marketplace with over 20 dominant methods, and a multitude of others, all with different takes on the structure that Lotte Berk set out, and foundations in yoga and pilates.

The more I push forward my own learning and expertise in functional movement patterns, and the more certifications and trainings I get under my belt across all fitness modalities, the more exciting it is to see new methods popping up that respect similar fundamentals or introduce something completely different.  Of course each technique has their own spin, and none are the same, which is why we were SO excited to try out Hannah’s class and what she’s bringing to our community.  We loved experiencing such a different twist on barre, blended with her own approach on ballet cardio TABATA — so thanks for a great class, we’ll all be back to spread a little more local love soon!

Needless to say after cardio barre, yoga/myofascial release, and then more barre practice with the b:core team, my body was ready for some actual rest and recovery.  So what’s on this week’s agenda? We’re continuing our downtown district tour of our favorite women owned local studios in honor of International Women’s Day by hitting up TRU pilates, Hot Yoga Charlottesville, Opal Yoga, Integrity Pilates, and of course MAD.  We’re also kicking off the 5 day plan for lifestyle clean up – and really just a slight wine reduction, so it’s a big week for health and perfectly paired with some much needed spring weather.

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The Whole Damn Thing II: The 5 Day Plan

Today was a long day, that’s for certain, but the little sunlight that managed to peek between the snowstorms made it all worth it. I can’t begin to express how desperate I am for a little boost of vitamin D, but since that looks like it’s not totally here to stay, I’m going to boost the best way I know how: the fuel + sweat 5 day plan.

fuel sweat grow: the whole damn thing

In January we launched The Whole Damn Thing with our Charlottesville MADabolic community and had upwards of 90 awesome friends participate.  We’re not particular about what your preferred path is, but generally speaking our group did either Paleo, Whole 30, or 28toLife, and said buh-bye to processed foods, refined sugars, and in most cases also alcohol for a full month.  It’s definitely a commitment, but with so much support it passed much faster than I think we all thought.

Now, a month after completion, I’m ready for a different commitment – in the form of a 5-day plan – to keep the lifestyle strong, and my energy boosted, but without such strict restrictions and the ability to let loose on the weekends just enough to explore all of our local offerings.

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Like some of the clean eating plans out there that base themselves on points or rewards, this allows some ‘cheat-ish’ days where strict eating isn’t the focus.  The focus here is on keeping the foundation strong the majority of the time, to maintain a strong and healthy balance.  Personally, prepping on Sunday and going straight through until thursday night with clean home cooking is my preferred mode, allowing Friday and Saturday for going out and living a little harder.  Outside of the natural social flows that support this schedule, I tend to be more active on the weekends when time isn’t quite as difficult to come by.

So, want to know when we’re kicking this off?  Sunday if you live in my house, but Sunday March 22nd, 4pm, at MADabolic if you want to get in on The Whole Damn Potluck, round II.  

The last potluck was amazing and there are only a few rules:

1. Bring a copy of your recipe

2. list what plan it is compliant to (paleo, whole 30, 28tolife…vegan…whatever)

3. bring serving utensils for your dish, please!

4. join the Facebook group and get in on the conversation/meal posting (okay, so it’s not really mandatory, and it’s a private group so your other friends won’t know you’re ‘one of those people.’)

Paleo Eats: Game Day Style

So, one of the hardest things about a real food / clean eating challenge can be the social aspect — especially if you’re not surrounded by people who share a similar lifestyle, or that support what you’re doing.  That’s usually the biggest fail point for anyone looking to make a lifestyle change — being surrounded by people and choices that counter the healthy habits they are trying to form.

The first time Dar and I completed 28toLife we were pretty much alone on our own island.  Friends would want to hang out and fear and panic would set in because we didn’t know how we could possibly make it through an outing where everyone else is eating and drinking whatever they wanted.

fuel sweat grow: all i need is food

The second time we went through the 28 days of garbage-free living was a little easier, and we had far greater understanding and appreciation for the lifestyle and how to find that place of complacency even when out of a controlled environment.  This third official time that we’ve completed the full 28 days was the best of all, not only because we had a pretty secure grasp on how to live in normal-ish society, but mostly because the community that surrounds us was a part of what we were doing, all inspired and motivated with the same healthy sense of purpose, and commitment to living a better cleaner life.  And it was awesome.

It’s February now and the ‘challenge’ is over, but the lifestyle remains, and so does the awesome community that came together over the last 28 days, and this weekend we proved it.  While Saturday brought Dar’s 49th (that’s not a typo) Birthday and a little bit of an off-the-wagon wine and beer indulgence (not to mention the most amazing ‘asparagus’ cake from Maliha Creations).

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Sunday re-directed itself back on track thanks to sleep, recovery, and the continued culinary expertise of Anita (the love behind Maliha Creations). So, instead of having a Sunday afternoon full of food that we just spent a month detoxing from, it seemed only fitting to re-create our favorite treats, paleo style.

Homemade salsa, to ensure no sugar; stuffed peppers (amazing); spaghetti [squash] + meatball nests, and a veggie ‘chip’ plate for scooping guacamole, all helped us kick off the game.

fuel sweat grow: paleo super bowl snacks

fuel sweat grow: paleo super bowl snacks I brought the guacamole deviled eggs (upper left corner above), which are easily my new favorite quick grab snacks to make.

Quick details:

Ingredients:

  • One Dozen Hard Boiled Eggs
  • 1 ripe avocado
  • Sea Salt
  • Chili Powder
  • 1/2 LIme (sqeezed)
  •  Garlic Powder

The quick how-to:

  • Shell the eggs
  • Cut the egg in half with a sharp knife
  • [in a small bowl]: Combine egg yolks, avocado, sea salt, chili powder, garlic powder + lime juice
  • Mash all together (with fork or avocado masher)
  • Spoon filling into egg white
  • garnish with a light sprinkling of chili powder

All in all, while the weekend brought back wine and some dessert cheats, it all came back around in the end, and things went (relatively) back on track.  I’m actually so excited to do food prep tomorrow night for the rest of the week that I almost can’t contain it — and I probably won’t.

The Whole Damn Lifestyle: Beyond the Trend

Today was day 28.  The final day of the hard push, and just another day further along in sustaining a lifestyle that slowly starts to feel ordinary.  I think the whole point of developing a lifestyle is to create habits that become the standard of ‘normalcy,’ or the standardization of the typical — but that’s not really what we’re going for here.

I don’t think there’s anything ‘typical’ about what our community has accomplished.  The words that come to mind are more like extraordinary…incredible…committed…supportive….and most of all inspiring.  Everyone began this challenge for different reasons and from different places.  The changes to each of our routines has been different, our new routines continue with difference, and our outcomes could not be any less standardized. There’s no single or exact outcome, but it doesn’t matter.  From where we stand now, different is still nothing short of amazing.  I’m so proud of everyone who participated, and everyone who supported this community shift.  The impact has been far larger than we ever could have imagined, and has truly created a lifestyle movement that’s beyond any trendy hype, and simply based in honest results that are changing lives for the healthier.

fuel sweat grow: the whole damn thing

I think if there is one big moral that I’d hope is apparent to everyone who participated, and I want to integrate into the understanding of anyone who didn’t (but is still listening), it’s that it isn’t really about weight loss or even fitting better into clothes.  It’s about giving yourself better odds and living a whole (full) damn life. The rest is just a bonus. The chemicals, sugars, and horrible additives that exist in processed foods aren’t just pushing forward obesity in this country, it’s actually killing us.  It’s killing active, ‘toned,’ people who didn’t realize what it was doing to their body internally and how it was triggering disease and illness.  It’s so easy to throw around the concept of a healthy ‘lifestyle’ these days – and it’s a trend that had lost meaning to me for a while.  It’s easy to preach a healthy lifestyle, to grasp at inclusion and community through vocabulary and hype, but without living it you’re doing yourself a disservice.  You’re a high performance sports care and you’re putting low-octane gas in your tank expecting to win — it doesn’t matter how good you look on the outside, none of that matters if your engine is clogged.  You also aren’t going to be able to go if you don’t put in any gas at all.

It’s too easy in our culture to get calorie and fat obsessed, but that’s the least of our worries.  Cut the crap out of your diet, learn where your foods come from, and clean it up, And if you have any questions, we’ve got about 85 folks who just participated (probably more) in a month of cleaning out our own engines, and it’s looking like it’s going to be an amazing year.  So, let me step off of the soap box for just a moment and re-iterate just how inspired I am by our community and all of the amazing meals, strategies, connections, and support that they brought to the table for this challenge.  I’m so proud of what we’ve accomplished, and even more excited at the visible shift I’m seeing define such amazing new lifestyles.   Thank you all for sharing it with me.

Last week — the dreaded first week back to work after a long holiday break — was nothing short of exactly what I had feared.  Now, it could have been that at work there was a quick ramp up to handle all the million loose ends that carried over from the incomplete to-do’s that time didn’t look kindly upon — it could have been that.  It also could have been the fact that I have a million little things going on outside of work that required time and attention; or the ups and downs of 28toLife / The Whole Damn Thing days 4-11.

Truly, there couldn’t have been more variables in the mix to promote stress and anxiety, and somehow I did manage (albeit probably just barely) to get through the most challenging and critical portion of 28toLife.  While it’s not the first time, and this is not so far from my typical eating/cooking style, I have to say, giving up wine and fully embracing the challenge amidst all the moving life pieces would have been next to impossible without the amazing folks in Cville, MAD, and beyond, participating and pushing me.  This ‘group’ has gone from being a small group of devotees, to a huge group of amazing contributors, food innovators, community builders, and inspirations, who collectively and individually committed to forming these new lifestyle habits together.  It’s so amazing.

Today is day 12; the bad habits have been just about lost, and the good habits have begun to strengthen and grow within the framework they had previously existed.  While I’ve been a little tight on time all around, I’ve still managed to have some great meals, including some awesome ones with friends, and absolutely killer sweats in MAD this week.

I’ll start with Friday — it was a pretty long day of work, and a great + grueling durability interval at MAD, only to be capped off by a sweet night with friends.  Kiks is one of our MAD coaches, Todd is one of Dar’s top boyfriends, and they’re both not only great friends, but the parents of two sweet and sassy little munchkins who we love to hang with — so Friday was exactly that, but with the added bonus of an amazing 28toLife compliant chili and paleo corn(less) cornbread.

fuel sweat grow: paleo chili whole foods

Truly, this was amazing.  It was stock based so there was a super warm almost soupy vibe, and it was exactly what this frigidly cold week needed.  I forget sometimes just how much I love this type of dinner, so it was the perfectly timed reminder.

Saturday morning, which came way too soon, kicked off at MAD – sort of a weekend tradition – with packed 7:30, 8:30 & 9:30 classes.  There’s really nothing like Saturday morning in MAD when all of our weekday friends from different time slots all come together to really define and connect the community end to end (pictured here in my pretty choppy panoramic shot).

fuel sweat grow: MADabolic Cville

Saturday night brought a little heartier of a meal to try and help combat the cold, which has been nothing short of bone chilling these last couple of weeks: cole slaw w/green and red cabbage, carrots, and thinly sliced green onion, alongside two big fat NY Strips.

fuel sweat grow: steak / salad

 

When I tell you I needed that, understand that ‘needed’ is an understatement.  I was so desperately craving red meat that I knew my body was in serious need, and after the intervals at MAD on Friday and Saturday, I had no doubt in my mind that it was a legitimate need.

After dinner Saturday turned in to a fun night with some of our favorite friends and MAD ones, their families, and a couple crazy pups.  Does it get much better than that?  Not usually.

I can’t put into words how happy I am that the first climb with 28toLife is over and it’s clear sailing into week three with a much fresher, healthier, and lighter (just in general feeling) whole self than I came into 2015 with.  I mean, that’s really the point right?  While the whole clean eating thing is detoxing your body from all of the garbage that passed through it and was stored, there’s a certain need to also free yourself of the garbage that you carried with you emotionally, and that kind of lightness, well that can be the best feeling of all.

 

6 Habit Reminders to Help Stay Charged

‘I’m not sure….what day is it again?’  That’s how most of my conversations (and thoughts) went this week.  More than just not being recovered from the holidays, I seem to have adapted to the work Monday, Tuesday, vacation, work friday, off again, holiday schedule — which doesn’t seem to be catching on as an on-going national trend, unfortunately.

We’re going strong, heading in to week 2 of The Whole Damn Thing, and while I’m clear through the sugar quitting phase, I was dragging.  I could tell you what day of the challenge I’m on, but ask me for a day of the week and I’ve got nothing.

On Tuesday, instead of going to the 7am MAD class, I slept in until 7:30.  I worked all day mostly in a fog, and with a considerable pace deficiency.  By 6:30 that night I was fading fast; low on energy, low on general capacity, and I continued with what was my constant assumption for the day — I’m just hungry.   I’m definitely guilty of getting lost in work for hours, and lunch between 11 or 3:30 can be pretty normal for me, so throw in The Whole Damn Thing, and the probability that I would not be eating regularly enough seemed like a definite possibility….only that wasn’t it.

fuel sweat grow: smoothie

It wasn’t until after I had dinner (and then another big post-dinner snack to make extra sure) that I realized that perhaps food wasn’t my issue.  I had eaten — all day really; I ate great meals, clean, balanced, and nourishing meals that are right in line with some of the best I could have managed (including a killer smoothie in the vitamix to power me through the mid-afternoon hour).  But what I didn’t think about, and what can often get buried behind the focus of fueling with food, is making sure I’ve gotten enough rest to even be able to function on good fuel.

I’ve been burning it at both ends.  Even though I took ‘off from work’ for the majority of the last two weeks, that was just off from my full-time job and didn’t really account for the fact that all of the ‘free’ time that comes with vacation was then immediately allotted to the other businesses, strategic planning, and the million little things that I haven’t been able to get to with all of my working and traveling full time.  While this is pretty normal for me and I actually function better on a tight timeline with lots of moving parts, I needed just a little extra recovery time.

With The Whole Damn thing, with MAD, and just life in general, it’s great to have focus and commitment, but forfeiting that recovery time amidst craziness was a major miss for me.  So, I’ve tried to adjust –  where I can.  Here are a few habits I’ve been trying to revive (or in some cases form) to help bring a little balance and rest into my life:

1)   Sit down to eat.  I’ve gotten into the habit of rushing meals, eating at my desk…standing… and taking zero time to just de-load.  Making this change is so critical in really creating a little quality time for my mind to slow down and my body to re-set.

2)  Drink Water.  Seriously, our brains are something like 70% water, right?  We need water, so the 6 hour IV of coffee that I was in the habit of living on had to be adjusted to stop the midday headaches, keep me fully functioning, and most of all have me hydrated enough to truly handle our intervals.

3) No phone in bed.  This is a big one, and something I’ve heard a number of our coaches talking about as well.  From causing a divide in relationships, having late-night chime/text/call wake ups, to even the risks the constant screen time plays on your eye balls and sleep habits, the phone has got to go.

4) Sleep. Seriously, sounds stupid, but I can’t tell you how much I’ve been benefitting from shutting EVERYTHING down before 10 and letting my body rest in full.  It’s too easy for me to keep burning the candle into the middle of the night, unproductively shifting between everything, unable to keep my wheels from turning when I’m trying to fall asleep.

5) 7th hour stretch.  I work predominantly from home — for all my jobs.  While I’m definitely luck that one of them includes owning fitness businesses with unlimited opportunities to sweat, I spend at LEAST 11 hours a day sitting working for my ‘real’ job and trying to crank out a few things each day for  the businesses.  It’s a thankless position, and even though I do try to stand for portions of the work day, there’s nothing quite as necessary as a little childs pose and ad-hoc office-floor stretching to mitigate some of the stress.  Maybe this should really be about breathing…so here you go…

6) Keep Breathing. Pretty self explanatory, and pretty important.  Just do it.

7) Take time for food prep.  Regardless of if you’re eating clean or not (though clean eating DOES help regulate hormones, sleep patterns…stress…) make sure you are taking time to prepare meals, and have good healthy food available when you need it.  There’s nothing worse than literally having nothing good to feed yourself, causing you either to cave and eat processed garbage, or to venture out into the world in a full out hunger-panic — which isn’t safe for anyone.

None of these things are life-altering discoveries, or new information at all…in fact, most of these I used to do as a habit in my younger years when things seemed less serious, but these days I sometimes just need the reminder.  All in all, this week has been laborious, but necessary in getting back on track and re-balancing life.  Today is day 8 for us on the challenge and I have to say, outside of the complete smash back into reality, it’s been a pretty smooth ride.