Primal Education: Function to Movement

Secretly, or I guess not to secretly now, I have this dream that I live in a world where there are 26 hours in a day.  I’m not wishing for longer ‘work’ days — truly — I’m talking about two bonus hours that exist separate to any other possible commitments, interruptions, or demands to just simply catch up on the world.  Extra sleep would be great, sure, but there is so much other consumable information out there that is constantly evolving, thought provoking, and currently stockpiling up in my blog feed that I just want it to reasonably fit into my life.  I have these long lists of bookmarked and flagged articles ranging from fitness trends, to clean eating, to lifestyle….you name it… that I literally binge read once or twice a week to the point that my head feels like it might explode.

fuel sweat grow: reading

These days when I don’t get to read anything of particular interest or pleasure to me from 8-5, having these supplements to my development really caps off the day perfectly.  I use a few different readers, following my fair share of the larger industry publishers and (probably too many) individual voices whose views I respect and believe in, and a few that I don’t — which I look at as philosophical diversity.  It’s always a different perspective, a variety of information, and with the ones I really get into, either an integrated take on something so functionally relevant to what we do at MAD (and b:core), or something completely new that challenges my thinking.

Whatever the connection (or dis-connection) point, I love where each piece takes me.  This week I finally rolled across this post on the Whole 9 blog talking primal movements — or I guess I intentionally found that post after stumbling across this follow up on how the 7 primal movements in the first article are put into practice for balanced, total body progressions.  So much of what we do at MAD is based off of our 5 functions, creating a primal focus in every interval….and hopefully, if you’re paying attention, in every movement.  Our b:core training (barre certification from Exhale Spa) is deeply rooted in the same principles, in functional movement patterns, and the ‘why’ behind what we do and do not believe in.  Once again, rooted in kinesiology and movement principles, it’s all about the body, how it is assembled, how it moves, and what patterns are functionally sound to increase ability and reduce injury.  That’s kind of a mouthful, but essentially that’s what the goal is, and that’s what we strive to engrain in our staff, and love to learn more about from them.  We’re so crazy lucky with the teams we have for all businesses, and are constantly blown away not only by their knowledge and ability, but also their thirst for more functional knowledge to make them better at what they do.  That’s the true making of a fitness professional versus an instructor, and it’s such a hard thing to find in a small town like this.

In the last few years Dar and I have geeked out pretty hard on functional movement certifications and trainings not to mention a million hours of reading and practical implementation, so we’re pretty pumped to be bringing the best that we’ve found to Charlottesville.  From FMS to movnat, Strong First to barre by Exhale/Core Fusion, and of course the ___________ method being announced this week….we’ve essentially brought everything we believe in to one consolidated market, and we could not be more excited.  Stay tuned for some updates on each, including our latest adventures with the FMS screen and what it’s going to mean for our clients.

Charlottesville, you’re pretty freaking lucky — and we feel the same.  Now, if I just had those 2 extra hours to read my stories, my life here would be soon be complete.

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Sweating + Working and Celebrating America

I keep thinking that it’s Saturday, but alas, it’s just Thursday so nobody panic.  We still have 3.5 sweet days left in this weekend and I, for one, intend to use them all.

Since getting back from Charlotte last week I’ve been a catch up and settle in cycle that can only be described as organizational chaos.  Thankfully I’ve squeezed in enough sweats to keep my brain functioning and my body awake.

Sunday required planning + body testing Tuesday’s bootcamp workout, which I was more than happy to oblige to since I needed a little circuit to get myself going in the morning.

The time table looked like this:

  • 45 seconds on / 15 seconds off (rotating through each station once per round)
  • 1 minute of rest in between rounds
  • 5 full rounds of high intensity pace

And the menu was:

  • Kettlebell RDL (option of 12, 16, or 20 kg kettlebells)
  • Medicine Ball Thrusters (holding ball at chest squat full down, drive up through heels extending arms and ball overhead while fully extending hip flexors)
  • Kettlebell twist (using 10 or 12 kg bells – slight dip with hips twisting to one side + pop up to extend hip flexor and twist bell to opposide side of body.  All while keeping an engaged core + strong back)
  • Turkish Getup w/barbell
  • Slamballs (12 or 20lb)

After testing this Sunday, Monday was a welcomed day for a long run + walk around town to slow things down a little and lengthen out the soreness in my glutes and hamstrings.

Tuesday morning was a boocamp morning which means a bright and early 5-something in the morning wake up, and kicking off the day with the 6 + 7am classes.  Per usual everyone rocked it, and we shot this picture of part of the 6am gang after the workout.

fuel sweat grow: 6am bootcampers

Usually I’ll try to swap coaching times with Dar if I can convince her, and I’ll take the 6am and she can take the 7 (if we feel so athletically inclined in those early morning hours) but Tuesday I happily delayed my activity until the afternoon and took a quick 2 mile warm up run before doing the circuit for the second time in three days with the 5:30pm group.  (I’m not pictured because apparently I have the most superior photo-taking skills – or at least that’s the reason I give myself.)

fuel sweat grow: 5:30pm boot campers

Meals this week have also been slightly chaotic, and have involved far more restaurant food than home-cooked, which is something I don’t usually like to let happen.

Monday night I did manage to pull myself together before too late and used the last of the fridge contents to make this meal.

fuel sweat grow: dinner at home

Ground local (Wolf Creek) beef with zucchini, onion, and mushrooms all sautéd together, plus a salad with romaine, almond slivers, blueberries, cucumber and avocado.

fuel sweat grow: guacamole and carrot chips

A side of my homemade guacamole and sliced carrot chips (for dipping and eating) also doubled as the salad dressing.  I’m not sure if it was just a really filling and great meal, or if I was so craving something home cooked, but it was exactly what I needed to kick off the ‘work week.’

There were multiple mornings turned ‘breakfast meetings’ at LaTaza this week, and I finally converted over to Dar’s full-time ‘regular’ order of scrambled eggs with veggies and extra avocado.

fuel sweat grow: eggs and avocado

This used to be my go-to for healthy (@28tolife style) breakfast out, but lately I had fallen into a pattern of getting the same thing, just wrapped up in a burrito.  I highly recommend both from a taste standpoint, but my body is thanking me for cutting out the gluten-full wrap.

Wednesday, which happened to be an off day for my body started with a LaTaza breakfast and began celebrating America a little early with an afternoon bar business meeting in Richmond.

fuel sweat grow: tequila snack time

It’s pretty uncommon (outside of such holiday events…) that I’ll decide on cocktails in the middle of the day, but somehow yesterday fit the bill, so I went for it.

After a full afternoon of meetings, and a quick trip over to Short Pump for a little retail tour, it got too late to think about going to the grocery store and cooking and when we got back to Charlottesville around 8:45, Dar and I settled on the idea of an extended post-business meeting business-meeting at The Local.

The one single change to my usual order is that I ventured over to the House Salad, forgetting my usual goat cheese favorite, and lived on the wild side of choice, even for just one meal.

The Local: House Salad

I’m not someone who can eat the same thing every single meal, or even every single day for that matter (outside of coffee and wine) but I have a hard time diverting from my favorite dishes at certain restaurants, especially if they’re local and real food oriented.  Therefore, once again I got the Tenderloin Special, and unlike Dar I opted to keep the potatoes rather than getting double vegetables.

The Local: tenderloin special

We’re celebrating America here people, and America (apparently) is about starches and butter, not vegetables.  [Disclaimer: I do not actually recommend that choice model or mentality any days of the week or year outside of some select holidays, and in moderation…].

This morning (Thursday — yep, still Thursday) since everyone was off work for the 4th, bootcamp turned into 1 group class with everyone still in town and moved to the park at 9am.

In an effort to push a little more cardio, and account for a larger group, the workout was structured a little differently.

4 people per station: 4 stations (each station had 2 exercises)

1. speed balls (modified wall balls)/breakdancers

2. jump squats/plank

3. slam balls/walking lunges

4. KB swings/star jumps

We started at each station for 2 minutes (1 minute of each exercise + then switch), with one minute of transition rest in between.  It may have been the heat, it may have been hangovers, or it may have just been much harder than we thought, but after the first round of 1 minute for each exercise, we took it down to speed rounds with round 2 having 45 second intervals, and round 3 pushing through at 30 second max effort intervals.  Regardless, there was heavy breathing, lots of sweating, and three full rounds of work.

Fuel sweat grow: boot campers

The rest of my day consisted of catching up on work, stocking up at Whole Foods (updates on that to come later), and this:

Fuel sweat grow: Ball Jar Mimosas

So far I’m enjoying my celebrations of both Freedom and America, but I’m ready for a nap, and still hoping to squeeze out a little more work.  Two contradictory forces working there, but I’m optimistic.

Salads, Sweats + A Little Too Much Celebration

Welcome to the end of the busiest week ever.  Well, not ever, and probably not even close when compared to how this upcoming week is looking like it’s going to roll out.  Regardless, here are some of the amazing highlights of what went down.

I made this salad. (You’re captivated already, I know.) In the spirit of my summer berry salad obsession, and because I had all the ingredients left over, this salad had romaine, spinach, avocado, cucumber, blueberries, and sunflower seeds.

fuel sweat grow: berry avocado salad

Roasted more cauliflower paired with grilled flank steak.

fuel sweat grow: roasted cauliflower

I’ve been making this a lot the past few months and started to feel a little bored with it, but have found that changing up the seasonings, adding it to the salad, and even adding it to scrambled eggs (with my usual zucchini and some sort of meat) is amazing.  I definitely recommend it for a little crunchy add on.

On the sweat side of things I actually took two days off to let my body recoup, but in between did the bootcamp workouts that Dar coached on monday/wednesday/friday.   Here’s one of my favorite workouts from the week (and a sweet pic of my new kicks) in Dar’s garage gym.

fuel sweat grow: interval workout

It has been awesome to to the bootcamp workouts (I usually do the 6am), but I have been craving a run here and there lately.  With all the rain happening this week it was tough to time an outdoor run, and during the one single hour I had on friday to get a run in, I found myself at UHall, the old (pretty empty) basketball arena at UVa.

When I was rowing at Virginia we worked out in this building through most of the winter, and would frequently run the stadium.  I don’t remember ever being excited about stadiums then, but somehow, on Friday, it was exactly what I needed.

fuel sweat grow: UHall stadiums

There were a few facilities guys playing some pick up basketball on the court, but for the most part it was a complete escape from everything else going on in my world — the perfect setting for running stairs.

fuel sweat grow: UVa UHall

In other news, social events have been a little too easy to come by this week with a summer kick off neighborhood party on Sunday complete with grilling, pot luck, and a moon bounce.

Thursday was the 4th grade graduation at the elementary school next to our development, so we went to support one of our favorite 4th grader, Asha (Uday + Anita’s oldest daughter) as she said goodbye to elementary school.

fuel sweat grow: asha graduation

Her mom (the amazing Anita behind Maliha Creations) put together this unreal dessert table for the grads and their guests.  I’m not sure what we had for my 4th grade graduation, but I assure you, the dessert table didn’t look like this.

fuel sweat grow: Johnson elementary 4th grad graduation

Now skip ahead to Friday night, and we’re faced with another amazing creation, a la Anita, for Asha’s 10th birthday party which completely upstaged any party I’ve ever had.

fuel sweat grow: Asha's birthday

It was a spa party complete with pedicures, make your own bath bombs, and scented oils.

fuel sweat grow: spa party

Dar chaperoned.  Kind of.

fuel sweat grow: dar mask

Uday got to work grilling steak, chicken, and tofu kabobs on the grill, and they were all amazing.

fuel sweat grow: kabobs

Seriously, they were so good that they made today’s Whole Foods shopping list.  Uday’s were actually had made, but today I was feeling a little too overwhelmed to even toy with that idea.

Once the pedicures and gift opening wrapped up (or unwrapped I guess?), the kids were contained in the living room, fully equipped with sleeping bags and 10-year old chatter, and one-by-one the bootcampers started to stroll in from varies places around town.  That being said, I’ll leave you with this inspiring series of pictures.

IMG_3821 IMG_3822 IMG_3823 IMG_3824

I made the pilgrimage down to Charlotte today and have lots of fun updates for the rest of the week, including but not limited to the borderline obsessive meal construction that happened before I left so that week 1 of craziness transitioned a little easier with full fuel and clean eats.

Some ‘Almost’ Summer Sweats + Eats

Happy Memorial day WEEKEND!  It feels a little strange to think that it’s already memorial day weekend since I’m not sure how we got to May, and have seen only a handful of days that I would categorize is truly ‘spring’ days, but hey, if everyone is in agreement I think I’ll just take it as the truth.

So far the weekend has been amazing.  Totally relaxed, driven less by a to-do list than a want-to-do list which is just beautiful in and of itself.  The lead into the weekend was pretty sweet with Thursday night’s bootcamp group rocking out a partner workout.

Workout: 3 station with 7 minutes of constant work for BOTH partners, alternating work at each station.

There was a 2:30 break in between rounds.

Station 1: 6 Box Jumps / 6 slam balls (counting rounds)

Station 2: KB swings / 200m run

Station 3: Air squats (or goblet squats w/KB) / Plank hold

After bootcamp was in a complete grilling (and using everything in the fridge) sort of a mood, so here’s what happened.

1. grilled asparagus.  made the usual way – light olive oil + sea salt.  grilled to tender, but not wrinkly.

asparagus

2. grilled turkey burgers! I bought ground turkey from Whole Foods a couple days prior so it was time to put it to use, so, that’s what I did.  I literally just made them into patties and added nothing except for a little ground sea salt on the outside.

turkey patties

While they grilled I set out the ‘fixins,’ which included iceburg lettuce for buns, tomato, cucumber, avocado and (not pictured) some amazing dijon mustards.  I always order the dijon at Citizen Burger Bar when I build almost this same burger there (but with Timbercreek beef and pickles instead of cucumbers) and it has this unbelievable kick that I can only assume is horse radish, so of course I bought some.

fixins

Here is my completed plate for a meal that was exactly what I needed.  I did add one more lettuce leave for full coverage (and control) of the burger, but it was amazing.

val burger complete

A few hours after dinner I somehow managed to make a slightly better choice than the Sweethaus cupcakes that Margaret had dropped off during her lunch hour, and had strawberries, blueberries, sliced almonds, a few mini chocolate chips, with a shaken coconut milk/cocoa/vanilla extract ‘sauce’ on top.  It was awesome and I got exactly the right amount of sweet from it.

dessert

Friday morning we had the 6 and 7 am bootcamps who did the same workout as the Thursday night group, and then I jetted off to Richmond for the morning to get some things signed and to get a little retail therapy in on the backend at Short Pump.  I scored some amazing new sneaks at Nordstrom and a new outfit at lululemon, of course.  By the time I got home (and after I woke up from a surprise hour-long nap) it was time for Friday’s after Five downtown.

There’s not a ton of graffiti in Charlottesville, or really much at all that I could even recall, but this was on the wall at my new favorite ‘not so secret anymore’ parking spot for Fridays.  There’s something about it that really actually appealed to me for some strange reason, and added a little color to a random and hidden side street.  There is a serious artistic talent to some of these sections that I totally appreciate and that actually make me miss making art.

charlottesville 'street art' charlottesville 'street' artcharlottesville graffiti art

Friday’s was awesome as per usual, despite the chilly winds that took the heat of the sun away, immediately.  Most of the usual suspects were out, and Dar of course managed to meet some new people that will likely now add the group of ‘The Usuals.’

Thanks to the chilly winds we did split a little earlier than usual to find refuge and delicious food at the upstairs bar in The Local.  I love the local in general, but there is something about sitting at the bar and getting to chat with other people, bartenders included, that really adds to the element of being out, and Dar and I were able to talk at length about new ideas and thoughts for the Fight Gone MAD grand openings here in Charlottesville, as well as in Richmond.

Sidebar: have you ever read the ‘history of the building’ section in the menu? It’s so very Charlottesville, and gives a great historic feel to the whole space.

The Local History

 

The drinks definitely helped the feeling of excited jubilance.

bold rock cider

They have my favorite Bold Rock Cider, which helps me cause greatly, and then my favorite courses of local meals around.

Local (Caromont) Goat Cheese Salad:

the local's goat cheese salad

Followed by the tenderloin special with no sauce, cheeses, or dressings of any kind.  Asparagus and red bliss mashed potatoes underneath.  It’s amazing people, you need to try it.

The Local's tenderloin special

That was a wrap for Friday night, and it was a good one.  Definitely an awesome lead into a three-day weekend full of beautiful weather and nothing but want-to-do’s.

More to come on that later.  Hope you’re all enjoying your weekends, let us know what eats, treats, and possibly even sweats (?) made their way into your holiday fun!

A Little of This, A Little of That

So, on monday I made a rookie mistake.  I planned and cooked one of my favorite meals, and even brought out the good camera to capture the whole thing.  What I failed to do was make sure the memory card was actually in the camera.  So, sorry folks, no pictures.

That being said, here’s what was on the menu (and the grill):

  • 2lbs of whole food’s skirt steak (a great option when they’re out of flank.  and flat iron.)
  • grilled asparagus, and zucchini
  • romaine based salad with avocado, cucumber, walnuts, and tomato

The food was delicious, and the presentation was majestic, sorry you can’t see what it looked like.  What I can show you is the hasty leftover salad that I put together on Tuesday afternoon during my ‘working lunch.’

leftovers

Don’t let the lack of frills fool you, in the moment it tasted like the best thing I had ever eaten.

leftover lunch

It has been a more than beautiful week this week, so in the spirit of enjoying that I took some work outside with me after lunch to get a little extra vitamin D, and to (hopefully) also bring a stop to Bug’s incessant requests to go in and out  of the house.  It worked surprisingly well and once I was stationed outside she decided that her only option was to stay outside and be quietly miserable.  bug outside

I did the 7am bootcamp yesterday with the group while Dar coached which was awesome.

30:30 (4 rounds)

  • Box Jumps / rest
  • Push ups / Plank
  • Kettlebell swings / squat hold
  • star jumps
  • Breakdancers

So, to better explain the bullet points, the workout was 4 rounds of 1 minute rounds split into 30 second segments.  For box jumps it was 30 seconds on, then 30 seconds off (rest!), but for the push ups and KB swings, they both had active rests with planks and squat holds, respectively.

In the most surprising turn of events, one of my group partners, Uday, turned to me after round 1 and said ‘lets do 45/15 on the full rest sections.  Now, I’m not sure if he was having a particularly good morning, or just trying to compete with his wife (the amazing Anita of Maliha Creations ) that did the same workout in the 6am bootcamp, but we made the switch and I definitely felt it immediately.  The only other change I made was holding a 12kg kettlebell for a goblet squat hold.

I managed to get my act back together at dinner, so here are a few food scenes from what was an awesome rainy day meal.

Roasted cauliflower on the grill, seasoned with salt.

roasted cauliflower

The ‘main course’ and future lunches was a mix of onions, ground beef (local!), zucchini, yellow squash, mushrooms, and red peppers.  It was all just seasoned lightly with sea salt, but had an amazing flavor thanks to the beef.

beef. it's what's for dinner.

On the (other) side was a sweet little tomato and avocado salad, seasoned with salt, balsamic, and a tiny bit of olive oil.

tomato avocado

This meal had a 20 minute turnaround, and provided leftovers for the next two days.  I’m huge on having leftovers on hand to grab and go, or quickly eat sometime between breakfast and an afternoon snack (some might call that meal lunch…).  It really helps to put it in serving sized containers so it’s easy to organize and take with you.

I spent most of this week working on stuff for Fight Gone MAD, from social media, to retail ordering, and a million details in between.  We’re getting closer and closer to announcing both of the actual locations, and I could not be more excited.  I love the spaces we found, our builder is a rock star, and the designs all look amazing.

work

Anyone ready for the grand opening party?  I am.  Seriously, that’s one of the things on my to-do list, probably one of the least important, and I have a million little notes on what it’s going to look like.  I did a little professional reflection this week, and on my personal blog, and am just so excited for everything that we’ve got going on right now, and that I’ve got going on, despite the million directions I feel like I’m constantly going in.  This is the good stuff – it’s the beginning – and the beginning of something awesome.

Rainy Day of Work, Workouts + Clean Eats

The excitement from yesterday’s announcement is still lingering, but thankfully reality has also set back in because we have a ton going on and it’s time to get back to work!

In addition to all of the Fight Gone MAD developments, FemCity Charlottesville is moving into the spring with some pretty awesome spring and summer programming that we could not be more excited for.

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The next event is coming up on Thursday, May 30th, and is the kick-off to our Locavore Fem Dinner Series all highlighting local Fem business owners, FemCity members, and inspiring entrepreneurs, as well as local farm to table fare.  Space is limited to each dinner, so register ASAP to reserve your spot!

This is an amazing opportunity to connect with other amazing Charlottesville Fem’s in a small group, sharing your business or professional goals, asking for feedback or connections, and hearing about the amazing projects that everyone else is working on as well.  Share, collaborate, connect, that’s the idea.

We’ll be sharing some really exciting, big, events that we’ve got planned for the summer and early fall that you don’t want to miss.  They’re going to be great, and we look forward to a ton of great engagement from Fems and Fem businesses!

In other news, while today was definitely a busy one, I got a head start early this morning on returning emails, checking off my to-do list, and was able to easy into the day.  I had coffee first thing, but after the pizza and cider celebrations last night I wasn’t ready for food until about 9:30.

Breakfast was spaghetti squash, zucchini and eggs scrambled together.  I never would have assumed it, but the spaghetti squash really adds something to the eggs, more of a texture than a flavor, that I love.

scrambled eggs with spaghetti squash

After I ate and had a few minutes to wrap up some ‘office’ work, I managed to convince my mind, and body, that I should do Dar’s 10:30am small group session.  I was actually really glad that I did, and in the moment believed that I was done for the day, but alas, I ended up doing the workout a second time with the 5:30pm bootcamp group.  I’ll let you all know if I’m able to walk tomorrow.

Today we did a 6 station circuit:

-Around the World Oblique work with a 15lb bumper plate

-Overhead Squats (walking) with 10-20lb bumper plates overhead (with arms LOCKED out)

-Getup Sit ups with a 15lb barbell

-break dancers -or- mountain climbers

-wall sit (with or without a 10lb bumper plate overhead)

-TRX pikes or knees to elbows

Each station was 1 minute of work, with 30 seconds off, for three continuous rounds.

After the 5:30 class my body was demanding dinner so I tried to put to use what was left in the fridge.

I had spaghetti squash, ground turkey, a zucchini, a red pepper, an onion and the 365 brand pasta sauce (no added sugars!) that all went on the stove. It was all seasoned with kosher sea salt and my favorite everyday seasoning from Trader Joe’s, of course.

food skillet of goodness

For the salad I had romaine, blueberries, avocado, walnuts, and cucumber.  Pretty simple, but a great mix of flavors and colors.

salad

It was a great blend of different (random) ingredients, and definitely replenished everything that I needed following today’s double workouts and hours at the computer and running around the house trying to get re-organized.

Tomorrow is another day of bootcamps starting bright and early at 6:15 am, so I’m going to take my own most common advice and get some sleep so I’m not totally dragging.  The only bonus to all of the rain is that it really helps me sleep, so I’ll embrace it and just appreciate my sleep rather than being beside myself about missing the sunshine.  Fingers crossed that we really do get to 70 degrees tomorrow!