Time + Trigger Points

You know that saying, ‘where does the time go’? Like a questioning of how time could possibly be evaporating into the ether; mysterious and elusive.  I don’t know if it’s better or worse, but I know exactly where my time is going because it’s all blocked out on my planner between work, to-do’s, meetings, projects, and the inevitable MADness that consumes my week. And I couldn’t live any other way.

I’m front loading this week with everything – sweats, organization, work.  Everything that legitimately needs to get done  from a real life perspective will be happening between now and Thursday morning.  I was slow on registering for MAD this week, so of course I couldn’t get in to the 6am, but luckily was able to snag one of the last spots in the 7am to fully kick off Momentum Month.

fuel sweat grow: Sweat Schedule

The last few weeks have been a complete blur of travel, organization and system completion for the next big thing we have happening around here, and we’re just about at the point of sharing those details with everyone….ALL the details, which is more than what even our new team is aware of.  We just need a few more days to make sure all the details are fully cooked and ready to go, so that’s exactly what we’re working on.  This has been by far the most fun, exciting, and inspiring of all my ventures, and as promised at our 1 year anniversary of MAD, it is the combined product of all of the successes, failures, and learnings from the last 5 years of business owning, operating, buying and selling.  The commitment was to building each one better and smarter than the one before — in both practice and strategy.  And so far, so good.

Since the build is always the hardest part, things have been a little nuttier than normal, and I’m so thankful for the community and support that everyone provided through The Whole Damn Thing.  Seriously, it helped to stay motivated and on track when organization seemed was most challenging and most necessary.  In tandem with that, we had some amazing community vibes happening around here hitting up class at Opal Yoga, Hot Yoga Charlottesville, truPILATES, and  back in the MAD house for a little Yin Yoga/Myofascial Release with Mia Hamza on Saturday.  And some day soon I’ll fill you in on where I’ve been going when I’m NOT in Charlottesville, because that has been the most fun of all.

fuel sweat grow: Myofascial release Yin Yoga

fuel sweat grow: yin yoga myofascial release

We had an awesome crew join for the 2 hour (2.5 if you were really counting) workshop after 4 crazy packed MAD classes, and we most definitely found some release.  For our athletes at MADabolic, and athletes anywhere, it’s so critical to remember that their health is a full circle lifestyle — we’ve covered a ton of the eating part, and in our intervals we cover the strength, cardio, endurance and stabilized training methods, but we can’t forget the nuances of what we still need and often overlook — it’s the strengthening, challenging, and lengthening the smaller and more attention needy muscles that allow us to play big when we want to.

We started with Yin Yoga to warm up our muscles and get a few of the kinks and cobwebs out, and then went right into the education and practice of myofascial release, and finding the trigger points that our bodies crave to have worked out.

fuel sweat grow: Yin Yoga + Myofascial release with Mia Hamza

The hardest thing to adapt to is the very apparent feeling of nausea that can sometimes come out of releasing a point where stress has been building.  The feeling is different for everyone, and so is the trigger.  I’ve always known through my perpetual massage habit that my traps and neck carry tons of stress for me in my life, but what I sometimes forget is just how much of a load lands and stays in my quads.  That’s my most sensitive and trigger rich area, so it requires the most breathing and conscious relaxation (yep, that’s a thing) to get through….always with the hope of not barfing.

While I was just so thrilled to be offering this to the community (and some other stretch options soon to be hitting the plate of our MAD members), there was still the question of how everyone would respond to it.  We’re of course always trying to figure out what our clients need more of, less of, and what additional resources and education we can provide to make sure they’re LEARNING the WHY and not just going through the motions because we told them to.  After a short recovery coffee and some food to keep the machine functioning, I received a text from our awesome friend and client Abby with the following text: ‘I was just able to bend over with my legs relatively straight and touch the ground.  It has literally been forever since I could do that!!!’ which was an awesome testimonial after just one workshop, and really great to know that it’s not just Dar and I who believe in, and benefit from it.

Of course the hope is to make this a habit to have lasting and not just feigning results….so expect to see some more deep, loving, and in the words of Robin, ‘yummy’ stretch sessions happening around MAD – very soon.

So with that all behind me, including this morning’s 7am MAD class, we’re about a third of the way into the ‘get ‘er done’ section of the week.  Here’s to hoping I made enough of a dent in the to-do’s today to prevent any heavy back loading on Wednesday so I can stay on top of where all my time went, and where it’s going from here.

Advertisements

The Middle Week + Work Travel

This past week, end to end, felt like a 9 or 10 day week.  As I sit now at the end of day 6 of the week, and day 17 of The Whole Damn Thing, I am just so happy to be this far along in the hard push that I knew January was going to be — and even happier that I am still rolling right along.

I was due in to Charlotte from Wednesday – Friday for work, and after a packed Monday and Tuesday trying to get everything ready, Tuesday night Yoga was more than in order.

fuel sweat grow: charlottesville opal yoga

A big group of us MAD ones got caught up in a non-stop Facebook thread that landed us in Opal Yoga at 5:30, prepped and ready for a near 90 minutes of Yin Yoga and myofascial release that was led by Mia in her Rasa Yoga Lab class.  And I needed it more than I even know.

fuel sweat grow: opal yoga charlottesville

Still sore from a killer workout on Sunday, my hamstrings needed some serious love to help recover and release.  While the early moments of the class my ability to make it through seemed a little questionable (my hamstrings were not remotely forgiving), ten minutes in I had generated some good heat, and slowly but surely things began to move a little easier, feel a little better, and ultimately felt amazing.

I needed it.  Not just my sore and stress bearing body, but my mind.  I needed the time away from everything else; the time in my own body, my own breath, and my own mind.  Even if just for a moment

Still in the zen-ish wake of savasana, I got to work in the kitchen cleaning out the rest of the fridge contents with a serious focus on getting meals organized for my trip.

fuel sweat grow: ground beef and roasted sweet potatoes

It was ground beef with zucchini, yellow squash, and bell peppers made the bulk of the meals, and roasted sweet potatoes with rosemary sea salt on the side.  The whole meal was plated with some leftover cole slaw (green cabbage, red cabbage, carrot, green onion, kale and a light olive oil and sea salt dressing.

fuel sweat grow: The Whole Damn Thing Dinner

While I loved this meal round I, the best part about all of these items and their flavor is that they are even better as leftovers.  Seriously.  When you travel as much as I do, and you’re constantly bringing food in tow, it’s important to plan meals that are good two to three days after the fact.

This particular meal got me through my trip to Charlotte (in several different installments), which was so critical since lunch is the absolute hardest time of day for me when I’m in the office.

By the time I got home, around 8pm on Friday night, I was beyond ready to be back to my Charlottesville routine — which I’ve got three (now two) days to enjoy before heading out to San Francisco for another work trip (though, I’m not fighting against mid 60’s temps, and my favorite city to visit).

Today kicked off with my two favorite Saturday things: MADabolic Cville and an almond milk latte from Milli Joe, and for that I am thankful.

Recover + Recharge: Holidays in Charlottesville

There have been years when the holidays have been hectic; lots of travel, gift hunting, and a million to-do’s that all collide with each other generating a little more stress than usual.  Since this year has been full of all things hectic (plenty of travel and to-do’s included), it was a nice change of pace to stay planted in Charlottesville, and take the time to recover, recharge, and settle fully into the warmth of a holiday at home.

With work winding down, I took a couple extra days off to do all of the things I love about living in such a locally driven town; exploring locally owned businesses, hand picking gifts, coffee with friends, and of course, one of my favorite treats: sweethaus cupcakes.

fuel sweat grow: sweethaus cupcakes

Tuesday night was filled with mini-cupcakes, great friends, and warm holiday spirit. This time the party was at HOME, which was a welcomed change from the crazy holiday party circuit that has dominated the last few weeks.  This year has been one with challenges, change, and so many amazing people, old friends and brand new, that make it impossible not to have an (over) full heart.

After a great night of celebrating, the 7am class at MADabolic Cville followed by 75 minutes of Rasa Yoga Lab / myofascial release at Opal Yoga with Mia paired up to be the perfect complement for a little extra recovery.

fuel sweat grow: Christmas Eve Opal Yoga

The more I put on myself, physically and mentally, a load that seems to increase by the year, the more important it has become to know what it needs to recover.  Years ago when I started exploring different practices, methods, and the balance of them, my main goal was to figure out the perfect compliments for my own body and lifestyle.  While that’s still the goal, over time I realized that there’s no ‘perfect’ forever combination, but there’s a definite formula for the intelligent pairings of building and releasing strength, stress, and space.  The formula forces self-education, intelligent pairings and cyclical change over time.

The combination of Mia’s class – the yoga (flow + yin) to warm the muscles, and the myofascial release with blocks and tennis (or lacrosse) balls to release – was exactly what I was needing this week, and allowed so much more of a mental release than hurried stretch or foam/PVC rolling on my own (pre or post sweat).

We found our post-sweat / post-release recovery bliss in an almond milk latte at Milli Joe, nerdish conversation about the body, fitness philosophies, and life’s evolutions – in both body and mind.  It was a great Wednesday out of the routine, and a sweet recharge to kick off the holiday.

I’m excited to get back to a little routine and structure tomorrow, but it will definitely be nice to have a few more days off from work to enjoy the easy balance before real life weighs back in.

Coffee, Recovery + the Sweetness of Life

There’s a strange feeling in the air; a slower pace than a typical monday, and a sense of calm that trumps the urgency that usually dominates the start of a new week.

fuel sweat grow: coffee is life

As I sat sipping my coffee this morning, a welcomed change to my typically hurried infusion of caffeine, I took a few extra minutes to breathe, settle into Monday, and embrace the Holiday calm.

The best part about the week of blending nothing and everything is taking more time to focus on what I’m really needing right now — some serious recovery sweats.

fuel sweat grow: sweat schedule Holidays 2014 We’ve gotten pretty into declaratory sweat schedules around here lately, a long-time habit from my lululemon days circa 2009-11, with a little more of the personalized branding to make it feel like home.  I’m pretty excited looking at this because I know how killer all of those days will be (in a good way), but also because I’m heading into a long stretch of…well, stretching…so expect a little revisiting the practice of Becoming a Supple Leopard and some new habit’s I’m forming to complement everything I’m putting my body through these days.  While I’ve been a little lax recently with my stretching and whole wellness routine, I’ve been creating balance with some other life choices that just fill my heart right up.

Last week amid the mayhem I opted to give my body an end-of-week break since it had been through enough with travel, gluttony, and constant pushing of December, and instead, I filled my usual Saturday morning sweat slot with two of the sweetest girls ever, and their amazing parent’s who are undoubtedly beginning a beautiful family adventure.

fuel sweat grow: Erin McDermotte Suki and Coco

Suki, my first (McDermott) White baby love, recently became a big sister to Coco (Collier Carrington White) and could not be more perfect for the role.  She’s lost none of her spunk or smooching skills, but has become an immediate protector and best friend to her sweet sister, as if her role was laid out perfectly for her.

I stopped by for a visit, and to give Coco some ‘welcome to the world’ gifts (any excuse to shop at Pottery Barn Kids + Baby), and of course ended up in my favorite room in the house, and the creative haven for Erin McDermott Jewelry.

fuel sweat grow: Erin McDermott Jewelry and Suki girl

The visit, the conversation, and the re-connection that I love every time I can make it in Charlotte was so much more than any workout I could have forced into the morning haze, and was exactly what my body and soul needed to take that first deep breath, and full exhale out as I moved closer to letting go for the Holidays.

Now, here we are on Monday, wrapping up all the loose ends, and creating space for relaxation.  It’s never a dull moment around here, but here’s to filling them with the joy and laugher of good friends and family to close out the year.  ❤

[Foam] Rolling Through Another Cville Weekend

On Tuesday afternoon I thought that this week may never end, but now, as we get ready to turn the page to what then was ‘next week’, I’m realizing that I’m already behind on tomorrow.

We’ve already ‘rolled’ through our Foam Rolling Clinic with Airrosti at MADabolic (Charlottesville), and are just under a week out from our Grand Opening Party at MADabolic (Charleston) – which if it’s anything like that community, is going to be incredible all around.  I’m heading back to Charlotte on Tuesday to squeeze a few days in the office before heading to Charleston.   Since I’ll be gone for the rest of the month,  I’ve been packing in every last second of Cville summer life while I can.

There are parts of my split and transient life that I love; the amazing friends, communities, and teams that I get to look forward to seeing in all the Charl-cities that I land in – but it’s the transitions out that are hard.   And of course,  leaving my little love bug behind is the absolute worst (even if she is so pre-occupied with her camp friends and holding down the fort in ‘her office’ at MAD to probably even notice).

fuel sweat grow: Bug Says MADness

After my much needed R&R on Monday, I got back into the MAD intervals on Tuesday and Wednesday, both of which were absolute crushers.  My arms and legs were so sore by Thursday that I had to make a point to walk around my office every 30 or so minutes, standing during conference calls, and finally at 6pm managed to run it out with a slow and steady 5 miles.  Friday was off in preparation for what was a very, very, MAD weekend.

Saturday morning the weekend crew was out in full force with waitlisters on deck to get in to all classes, as well as the Foam Rolling Clinic with Airrosti.  I played coach support and amateur photographer in the 8:30 class, and got to sweat it out in the 9:30.

fuel sweat grow: MADabolic Intervals

The Foam Rolling Clinic was led by Page, our favorite Airrosti guru and client, and was so unbelievably needed by all of us – judging from the groans and nauseous looks that were spread across the room.  Our community is so incredibly committed to our intervals and intensity, the clean eating we love to promote, and the strict rules about being on time and doing the full warmup, but its so much less prevalent to see anyone take more than a few quick minutes to really work-out the days work with a little foam roller or lacrosse ball.  And I’m fully open to the reality that I’m probably the worst – over the last year my yoga attendance has decreased by several thousand percent, and stretch class?  I wish.   This is definitely something that I’ll be talking more about (and committing completely to) to give back a little love to my body that I ask so much of.

Today was the first weekend that I’ve been in Charlottesville where I haven’t made it up to at least check in with the classes, but I just needed a morning to sleep, and slowly prepare for the day; long coffee, dog time, and then my favorite home cooked eggs for breakfast.

We had a 1pm kickball game – yes, that’s right, we have a MAD kickball team, made up of just a small sample of our awesome clients, friends, and coaches.

fuel sweat grow: MAD kickball

fuel sweat grow: MAD kickball

fuel sweat grow: MAD kickball

We’re not exactly Championship bound, but we do have a perfect record (it’s all how you look at it …backwards helps), but it’s a great group and a really fun way to sweat a little differently.

After the game I actually hit up MAD to get my sweat in for the day, just a little bit off the grid.  Heading there I wasn’t sure exactly what I was going to do – would it be today’s interval that I missed, or the one coming up for tomorrow?  In the end I decided on my own flashback to college, full out slideboard interval series that I would do with my strength coach as part of my cross-training and rehab when I was injured.  I needed a little break from weights, and it was perfect – details coming in the next couple days on what it all entailed after my Apollo Ono stance was put into action.  I think I missed my calling….but I also think I seriously missed the height cap for that sport, so I’ll settle for just living the dream when I can in the privacy of my own workout.

fuel sweat grow: slideboard speed skaters

To wrap up this very incomplete summary of an amazing weekend (including also Sarah Bareilles live at the Pavillion and dinner at Bella’s); here’s the short story of Sunday night dinner, as I love to make it with as many leftovers as I think the week can possibly handle:

fuel sweat grow: sunday night dinner in cville

[Steak (fresh ribeye, and flank steak from Whole Foods); brussel sprouts and broccoli slaw, both sautéed in coconut oil with a little crank of himalayan sea salt on top; roasted/grilled cauliflower; and a kale salad with cucumber, avocado, and a fresh lemon juice and olive oil dressing.]

All in all, it’s been a crazy-beautiful Charlottesville summer weekend and I wouldn’t have it any other way.  Charlotte, I think I might actually be ready for you this week – and I’m certainly ready for your yoga.

Grocery List, Breakfast Favorite + Monday Things

From the moment I opened my eyes this morning I could just feel the monday-ness looming in the air.  I had the classic weekend where I had more to get done than I could have ever reasonably accomplished, and it was actually a struggle for me to admit defeat at 10pm on sunday night to allow myself a good night sleep.

It was totally worth it.  The still-unpacked box that was abandoned in the corner is still staring at me, but I don’t care.  I’m prioritizing me this week – my sanity, my health, and my own piece of mind.

IMG_4985

I committed to an 80/20 style 28toLife program with Sarah and Georgi, good friends and trainers from MADabolic, and it started today.  Over the past year I’ve gotten pretty used to cooking according to Cristina’s preferred plan and can make a meal out of just about anything at this point — as long as there are groceries stocked.  That’s one of the challenges — making sure that there is good, fresh food, constantly stocked in the fridge.   Meat, fruit, vegetables, and a few other critical essentials to allow for spontaneous meal creation.   The point is not to feel hungry and deprived — it’s to change what you’re using to fuel your body and teaching it to run on good quality food.

Depending on what your preferred tastes and meals are, you might want to meal plan ahead of time and buy groceries a little more frequently than usual, or, you might want to go all-out on Sundays in preparation for the week.  Totally your call.  I do a little of both, but I would say that I do have a staple MUST-HAVE-THESE-THINGS at all times list:

Basics:

  • Coconut Oil
  • Coconut Milk (canned from Trader Joes)
  • Sesame Oil
  • Almond Butter (Fresh ground from Whole Foods if you can)
  • Sea Salt
  • Cinnamon
  • Pure Vanilla Extract
  • Chili Powder

Meat:

  • Chicken Breast
  • Ground Beef
  • Flank Steak (get a big one so you can take advantage of extra)
  • Chicken Sausage ( Applegate Farms)

Fruit & Vegetables:

  • Zucchini
  • Yellow Squash
  • Cauliflower
  • Spaghetti Squash
  • Lettuce / Kale
  • Cucumbers
  • Avocado (MANY)
  • Carrots
  • Broccoli Slaw
  • Apples
  • Blueberries
  • Strawberries
  • Bananas
  • Lemons

Additional staples:

  • Whole and/or slivered Almonds
  • Walnuts
  • Sunflower Seeds

It looks like a huge list — and it is, but for the most part you can ALWAYS find these things in my fridge, and they are the best and most versatile basics I’ve found.  There are certainly other things I like to pick up at times — beets, arugula, and spinach included, but usually only when they’re planned in a specific meal.

This morning’s breakfast was straight out of my critical ingredient handbook, and was the perfect way to start off this Monday.

Fuel Sweat Grow: Egg Scramble
Saute broccoli slaw, zucchini, and yellow squash in coconut oil
Add chicken & Eggs
Add chicken & Eggs
The finished, and delicious, product.
The finished, and delicious, product.

Lunch was a salad with chicken from a little spot next to my office, accompanied by about 10 huge cups of water that were strategically consumed to help me prepare for (hot) yoga at Y2 tonight — more on yoga tomorrow.

Dinner tonight was grilled chicken, cucumber, avocado, and sea salt seasoning all chopped and mixed together for a chunky chicken salad.  It was super quick to make since I had some chicken already cooked and awaiting it’s destiny in the fridge.

And that marks the end of this super long monday.

Goodnight.