Archive for September, 2012

Volunteer Park Workout

Posted: September 18, 2012 in Uncategorized


I can’t make it to the park this Wednesday for kettlebells, but I put together an awesome new circuit to try in my absence!  It’s all Figure 8’s and Figure 8 to a Hold with some fun Cross-Fit stuff added in.  (We’re working on core strength here!)

And speaking of rest… no breaks allowed during the circuit!  You’ve got to earn it baby!  I tested this out tonight, and it was just about 3 tracks off the Fat Boy Slim record.  Here we go:

Warm up: 50 Figure 8’s

20 Figure 8’s to a Hold
20 Kettlebell situps
20 Figure 8’s to a Hold
20 Air Squats
20 Figure 8’s to a Hold
20 Push-Ups
20 Figure 8’s to a Hold
20 Handstand Push-Ups
20 Figure 8’s to a Hold

Cool Down: 50 Figure 8’s

I use a lighter kettlebell for the warm up and cool down, and then switch to heavier ones for the circuit.  It’s 200 total reps for the Figure 8’s, and just remember to tighten/suck in your abs (or bring navel to spine, as they say) during your workout.  This will greatly enhance your core workout.


I’m increasing my intake of protein this week to 188 grams daily.  It’s my last full week of hard-core training before the Tough Mudder… so I’m trying out a little “pre-race protein-loading”!

Usually, an easy way for me to figure out how much protein I should get is by multiplying 1 gram of protein per pound of body weight.  This is a good rule of thumb for active people.  For me, this is 125 grams of protein per day.  However, during this week of highly intense exercise, I’m bumping it up to 1.5 grams/per pound, which is now about 188 grams of protein a day.

In the US, the Department of Agriculture (USDA) sets an RDA (Recommended Daily Allowance).  For most adults, it’s only about 50 grams.  People on high-protein diets obviously increase this number… and some body builders will even increase this amount by six to seven times this number!  I recently read an article where one guy was taking in 350 grams of protein a day (I’m not sure how), but perhaps he was a lot heavier than I am, and when you do the math at 1.5 grams/per pound that’s what it could be.  He was having good results with it (lost fat, gained muscle definition) but he definitely cautioned that not everyone would get the same results he did.

Anyway, from my research on protein, lean meat generally provides about 7 grams of protein per ounce.  So an 8 oz. steak would have about 56 grams of protein.  I’m getting 31 grams of protein in my egg white shakes, and my breakfast of kale and eggs only provides about 15 grams of protein (though rich in other nutrients).

Between the steak, the shake and the kale and eggs, these three things are constant in my daily diet.  Add all that up, and I’m still only getting 102 grams of protein.  Dang, that’s only double the RDA, and in my mind, the RDA is always set low, and is certainly not set for athletes in training.  I need to find 86 more grams of additional protein from somewhere to make my number.

Beans and lentils are not allowed on the Paleo Diet.  Bummer, because they are rich in protein and good for you too.  I will do a few “tweaks” in this diet once the race is over to allow this sort of thing.

In the meantime, I’ll add in a spinach salad with nuts and seeds, some broccoli, and snack on canned sardines, tuna, salmon jerky (a Seattle favorite!) or even some smoked oysters.  But I’m beginning to appreciate the high protein content in the convenient protein bar.  Just bought one today with 20 grams of protein… and I didn’t step foot in the kitchen!  Awesome!!

My other trick is to add a scoop of protein powder to everything I eat!  How about pancakes?  Here’s a new recipe I’m going to try out in the morning…

Add vanilla protein powder to blueberry pancakes.  Hey… it’s still on the Paleo Diet… I’m using a sweet potato and egg white protein!  I’ll let you know how it turns out.

Time to bake my sweet potato for tomorrow…



From my last post… here’s how I got motivated:

I spent about 15 minutes to do the following, and then I was ready to run… sore muscles and all!

I took a hot shower to warm up my muscles and immediately afterward rubbed on this crazy stuff pictured below… Zheng Gu Shui… I put it anywhere my I had muscle soreness.  Love this stuff!  My old acupuncturist would use this after he did the needles, and it felt amazing… check out this link:

Zheng Gu Shui External Analgesic Lotion - 100ml (3.4 Fl. Oz.)

Anyway, then I rubbed on the Arnica Massage Oil, took 2 BCAA’s, Bee Pollen and Energy Herbs… and a glass of water.

Ok, I know what you’re thinking… well, I’m not totally hippy-dippy-homeopathic-naturalistic-remedy-girl… Surprise, I took 2 Advil also!

Got my music, Got my Garmin… and voilà… out the door!

Here’s what happened:

I did a 1/2 mile warm up run, then I did a round of three 1/2-mile sprints (each time trying for a better time).  Then I did a round of four 1/4-mile hill runs (again, trying to get faster each time), then I finished with a slow 1-mile run home.   Totalled only about 4 miles, but it was intense and I was glad I got out there and did it.  Hill work and sprints together challenge your fast-twitch muscles and get your heart-rate up super quick!

Next time, I’ll increase the distance to five 1/2-mile sprints to add in another mile.

Oh, and here was the view from my hill runs.  This is why I live here.  The Space Needle motivates me… I just love it!!!  Peace, K.

I don’t feel like going for a run today.  Technically, it’s “run day”… but here I am blogging instead of putting my shoes on.

I must get motivated!

But my calves still hurt every time I walk down the stairs, my delts are screaming at me from too many pull-ups and push ups, I’ve got a crick in my neck from something… but I must run.  The schedule says it is run day, and so it is.

It’s nearly 6pm and the evening light is beautiful outside…it’s that subdued September light… the sun is low in the sky, there’s a bit of a cool breeze and it’s perfect for a run.

OK, here I go… I’ll let you know what I did to get motivated later and if it worked… ha!


Along with my usual kettlebell swinging… I’ve increased my cross training to point where I’m doing something different every day to shake things up for the Tough Mudder.  In the past 48 hours I’ve done a 9-mile run, 400 sit-ups, I ran 1200 stairs, and did an hour of CrossFit, which included Wendler 5-3-1 powerlifts and a pretty sweaty workout of a 1/2 mile sprint, 50 air squats, 1/2 mile sprint, 25 wall balls, 1/2 mile run, and 100 lunges.  Whew!

Arnica Montana (Wolverlei)

This is when I need to reach for the Arnica Oil.  I’ve blogged about this before, but it’s a good reminder… this stuff really works!  I am feeling little reminders of my workouts in my shoulders, calves, knees… and Arnica Oil is great relief.  Here’s what I use…

Tomorrow is short-run day and more CrossFit…

and don’t forget the kettlebell situps!


First few days of Paleo…

Posted: September 5, 2012 in Uncategorized

I haven’t started a food journal yet.  Perhaps out of inertia to find an app, or maybe because I’m still using a Windows phone.  I’m looking for an easy way to jot everything down.  But here’s what I’ve got so far:

Slice of turkey and a banana as I run out the door this morning.  (Dropped the kids off for their first day of school!!)  Kale and eggs for a late breakfast.  Sprinkle kale with “Ras el Hanout”. (see below)  Cooked up some garlic-marinated fresh tuna last night… on a bed of salad, fresh tomatoes, cucumber.  Snacking on lots of raw almonds.  MRM Egg White protein shake for lunch.  MRM ReLoad BCAA’s throughout the day.  Tonight, Grilled steak or chicken over a big salad.  No dressing… you don’t need it with the meat juices.  Don’t forget avocados… slice them up at the end.  Maybe a beet and kale salad with grated carrots.

Here’s the “Ras el Hanout”:  (this is from Well Fed,  It’s a great paleo cookbook with lots of photos!)

2 tsp salt
2 tsp ground cumin
2 tsp ginger
2 tsp black pepper
1 1/2 tsp cinnamon
1 tsp ground coriander
1 tsp ground cayenne pepper
1 tsp ground allspice
1/2 tsp ground cloves
1/4 tsp ground nutmeg

I add in about a tsp of cardamom too… maybe white pepper if I have it.

Mix this up and keep it by the stove.  add it to everything.

Good Eating!

Happy Labor Day!!

I’ve been working today… designing a training program that will help prepare me and my teammates for the Tough Mudder at the end of the month so we don’t end up like this dude. (I think he got the 10,000 volt shock… poor guy).

This schedule started yesterday… but the good news is, we still have time to make up our missed workouts!

Click on this “RED” link below for my four-week training schedule:


In addition to this program, I’m cutting out all alcohol and I’m going on the Paleo Diet for the next four weeks.  (with one exception… a weekend in San Francisco to celebrate my anniversary.  A girl’s gotta have some fun!)

Let’s see what happens… I’m not sure I’m organized enough to keep a daily food log, but I will try to give you all an idea of what I’m eating and how much I’m exercising… and then I’ll be taking pictures once a week to track my physical progress.

Here we go… OooRah!