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Posts posted by Vintage

  1. Every time my crossfit box programs knees to elbows I wince. I can get my knees to my elbows, but for the life of me I can't connect multiple reps. I can't seem to control my swinging, so I can't get in a rhythm. Everyone else seems to be able to link these together seamlessly in a steady rhythm and I just don't get it.


    I understand the basics of the move itself: focus on using the lats to pull down on the bar, close the shoulder joint but don't tilt the head back, keep everything tight. It seems to be the down part that I can't get right. Does anyone have any tips on how I can control the swinging and find a rhythm?

  2. I use runkeeper on my iPhone and I'm satisfied with it. 


    Runkeeper will prompt your intervals (or at least on iPhone it will, and I bet it's the same on Android. On the iPhone app, when I open up the page to start a new activity, I see the screen where you can choose what type of activity you're doing, a route, playlist, etc, and one of the options is to use a certain workout. If I select this and look at the one-offs, they'll give you a list of preloaded workouts or the option to add a new one - if you go to add a new one you can set your intervals (it won't say run/walk, it will say slow/steady/fast - I just use slow for walking, steady for my easy running pace and fast for a sprint). You can have it give you time intervals or distance intervals and tell it how many times you want it to repeat. 


    If you're really wanting the zombie app but are resisting paying for it, maybe you could sort of compromise by making yourself earn it. Maybe you could set a run schedule and decide that after you've stuck with it for 3 weeks you can spend the money, for instance. I always feel a little better about spending money on stuff like that if I've proven to myself that I'll actually use it, and making myself wait ensures I'm not impulse buying.

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  3. I'll second the advice to create a schedule and stick to it. You'll see more improvement that way a lot faster, and that will keep you motivated. If you're not being consistent and dedicated, it's a lot harder to convince yourself that it's worth it to go when you don't feel like it. Plus, intense workouts like that feel so much worse if you're not doing them regularly. I think it has something to do with your brain and body realizing that it's not actually dying.


    The other thing I would say as far as enjoying it is to check your ego at the door. Don't worry about how much weight is on the next girl or guy's bar or whether they finished before you. Compete with yourself - that'll give you a lot more satisfaction. It's common (and even expected) for other members to cheer on their classmates, particularly when they're struggling. Some people get embarrassed by this, though. Choose to appreciate it and use it. Pay attention to form and safety before you start increasing weights; your body will thank you and in the long run you'll make better gains if you really nail the form, so you don't want to build bad habits. Plus the people that know what they're doing will be a lot more impressed by how beautiful your snatch looks that they would be by an extra 10 lbs on a bar but an ugly lift. 

  4. I use ham in one of my favorite, super easy soups. I sautee onions, garlic and bell peppers, add some fresh veggies (whatever's in season and sounds awesome), beef broth and water and cubed ham. sometimes I'll throw in tomatoes, too. If you eat grains you can add pasta at the end. To make it extra awesome, dish it into a bowl and stir in a little pesto (DON'T add the pesto while it's cooking). 


    Ham is also fantastic with cooked greens (collards, kale, chard.


    My mother used to make a glaze for ham that used coffee and it was awesome. Try about 1/2 cup each of brown sugar and cider vinegar, a couple tablespoons of dijon mustard and a cup of black coffee. You can use leftover coffee from that morning, it doesn't need to be fresh made. Cook it all down in a sauce pan.

  5. I make a variation of this at least once a month. It makes for fantastic leftovers. I use chicken breasts and salsa, but instead of taco seasoning I just add cumin, garlic powder, and chipotle or chili powder. I also like to slice an onion, chop up a jalepano and some fresh cilantro, and add a little bit of lime juice. I eat it on top of spinach, sometimes with a little avocado or guacamole. If I'm not feeling too paleo I top it with a little bit of plain greek yogurt.

  6. I'm a former gymnast as well (and built like one - 5'2",short legs, quick to build muscle). I gained a lot of weight after a major injury forced me to quit at 12. When I first started college I lost a lot of weight (40 lbs, actually), but I didn't do it in a healthy way. I just wanted to weigh less. I lost weight but it never made me happier and I ended up gaining it all back and then some. This time I've been forcing myself to focus on performance and health goals. I made sure that I wasn't losing weight at the expense of muscle or general health. I also made non-physical goals like going back to school and being a better friend/sister/daughter/aunt. For the first time I feel healthy and happy and like I can actually accomplish what I want if I work at it. And I get a lot more compliments on how great I look than I did when I was just losing weight. I'm still working on losing body fat, but I've got more perspective and know that being leaner won't make me any happier on its own. I think a lot of people (especially women) use their weight as a scapegoat to blame their unhappiness on instead of having to look deeper.


    I'm at the same size of jeans as I was at my lowest weight in college, but I'm 25 lbs heavier. My body composition has changed drastically because I've been working hard at making strength gains and eating healthily. 


    And what you said about being 20 - that's a tough age for a lot of girls. You're right, you're not a teenager now and that can be a big change. A few suggestions: if you're shopping in the junior's section still, get out of there. You're not a junior anymore, you're a woman. And if you like to dance, find a group that's a little bit older if possible. It's a little tougher to look outside of college groups, but it may give you better perspective. I've got some dancer friends who really struggled with their bodies until they started dancing with actual adult women instead of high school and college girls. You'll find some great, more mature dancers who have learned to dance because they love how it makes them feel and have learned to appreciate their bodies for what they can do.

  7. I need a lot of sleep, unfortunately. I have rheumatoid arthritis and chronic fatigue is one of my more persistent symptoms. If I don't set an alarm I can easily sleep straight through for 12 hours. Last semester I was working a 6:30 to 2:30 shift and then worked as a nanny after my kiddos get out of school. So I'd get up at about 5:30, work til 2:30, power nap for an hour, get home around 7:45 and be back in bed by 9:30. That's 9 hours plus a nap. That schedule worked pretty well. But now that I'm back in school my sleep has gone to hell. Unless I'm really really on top of my coursework during the day I typically end up staying up late to get the next day's work done. Plus I'm one of those people that has more trouble falling asleep the later it gets, like a toddler that's too tired to sleep.


    I think the big thing is being more disciplined with my time. 

  8. Oh man, this isn't going well.


    Monday was great - I got right up, made a quick breakfast and actually had time to eat it, and drank only water.


    Tuesday - I completely overslept. I didn't just hit snooze, I turned off my alarm and went back to sleep, making me late to class (this prof takes attendance and counts tardies) and super super stressed. Oh, and I didn't have any time to eat breakfast because of that. I did work out (deadlift day!) and skipped the soda, though.


    Today, so far I overslept AGAIN. Technically, I woke up on time because I had to register for next semester's classes at 8:00. But as soon as I was done I went back to sleep instead of getting up and going to class. I did eat breakfast, though.


    I anticipated that waking up would be the biggest struggle. I'm trying not to get too discouraged about this.

  9. I've been skulking around the NF forums for quite a while but the idea of introducing myself to the community has always been irrationally intimidating. But the next challenge is about to start and I want to participate, so here goes...


    I've been tormented by food and body issues since I was a kid. Growing up my family was a chaotic mess and even though my parents generally had good eating habits and no weight issues I developed terrible eating patterns. I've always loved carbs and sugar and used them in a feel depressed/lonely/anxious/angry ---> binge ---> feel guilty and disgusting ---> get even more depressed/lonely/anxious/angry cycle. As I got older I started purging after these binges more frequently until I started having significant health issues related to that. After two years at university I went through a massive depression and ended up leaving school and moving back to my hometown to work. At the time I didn't expect that to last long, but nothing changed in the next few years. Or more precisely, I didn't change anything. I turned 24 last summer and hit 200 lbs about the same time. I had been diagnosed with rheumatoid arthritis the year before and was constantly feeling sick from the meds I was having to take. I was working two jobs, felt totally stagnant and just didn't have anything in my life that made me feel good.


    At some point I got the motivation to apply for transfer admission to the university here at home. Just taking that step (even though I didn't know if I was admitted) gave me some momentum. A coworker mentioned that she trained at a nearby crossfit box with her sister (a trainer) and suggested I try it. Later she confessed that she never thought I'd actually do it. But instead of spending a long time thinking about it I impulsively emailed the trainer, Amanda, and set up an intro session. I was overweight and completely sedentary, so the intro session went about as well as you'd expect. 20 minutes in I was laying down on the floor in an attempt to keep from passing out. But getting through it felt so good that I was hooked. I started training twice a week, and quickly started cleaning up my diet. I cut out gluten, limited grains and processed foods, and dropped my 2-3 soda/day habit down to 2/week. In January I added an extra day of cf per week and by the end of March I had lost more than 30 lbs. Any time I see someone who hasn't seen me in a while they comment on how much healthier I look - and I feel much healthier. My arthritis symptoms have decreased and I've lowered my meds to the lowest therapeutic dose, my stomach doesn't hurt all the time, my back feels better and I've gone off my antidepressant and anxiety meds. 


    But now I've decided to get more focused and deliberate about my goals. I want to be able to look at pictures of myself with friends and family and be able to focus on how much fun we were having instead of "Uggh I'm fat" being my only thought. I want to be able to wear my box's t-shirt in public without feeling ridiculous because I'm obviously out of shape. I want to go on a date and not feel fat and unattractive. Mostly I want to be a person that decides what I want and makes it happen. So I'm taking more specific steps to get there. My first challenge goals are here.


    Wow, that was atrociously long. My apologies. 

  10. I've made a lot of changes in the past 6 months that I feel great about (I started Crossfit in September and cleaned up my eating, resulting in a 30 lb weight loss, dropping from a size 18 to a 10 in jeans and constant compliments on how much healthier I look overall) but I've never really set specific goals or committed to a plan. I've gotten through the part where making easy, haphazard changes gets me big results so I know I need to focus my efforts so I can continue getting healthier. I've tried to sit down and think about where I would like to be in 2 years time and I've come up with some vague goals including being physically fit and proud of how I look, making concerted effort to meet new people and date, be done with my bachelor's degree and in law school, and managing my finances well. But to get there I need to come up with small steps that will move me along the path I want to be on. 


    The goals I'm thinking of taking on for my first challenge are:


    1) No soda.

    Before I started cleaning up my eating I was drinking multiple Dr. Peppers a day, a habit I've had since I was a kid. I slowly cut it down to 2 regular Dr. Peppers per week, but that's still a lot of refined sugar that my body really doesn't need. I occasionally drink diet sodas even though they're not my favorite for the 0 calorie factor, but I really hate putting artificial sweeteners in my body and I feel like the sweetness just keeps my cravings for real soda and other sweets alive. So for the next 6 weeks I plan to go without soda (diet or regular). To grade myself on this I'll start at an A and for each soda I have it goes down 1 letter grade.


    2) Eat Breakfast.

    When I took a good look at my eating patterns I realized that I consumed 3/4 of my daily calories after 7 pm and I frequently don't eat anything at all until after 1 pm. So for the next 6 weeks I plan to eat breakfast every morning before 10 AM. This breakfast has to include protein and I'm going to give myself bonus points for including at least 1 serving of fruit or vegetables. To grade this I'm going to total up the number of days in the challenge and find what percentage of them I ate breakfast. Then I'll add 1 percentage point for each full serving of fruit/veg (limit one per morning).


    3) 5 Workouts Per Week

    For the past 6 months I've been extremely consistent about going to crossfit 3 times each week. Having a trainer that expected me to show (and is extremely adept at knowing when someone is making an excuse) and paying for these sessions whether I go or not has helped me build this into a true habit. But I've had a tough time creating an exercise habit outside of that. So for this challenge I'm committing to 2 additional days per week. I can run, hike the greenbelt or brave the university gym. For the workout to count it needs to last 30 minutes. To grade this I'll count the number of workouts and divide by 12 (the number I'd complete if I did 2 extra workouts per week) and find the percentage.


    4) No Snooze Button

    Before I went back to school this past January I was working a 6:30AM shift and I felt great about it. I'd get up early, get to work, be done in the early afternoon and be in bed early. Being strict about my sleep during the week meant I automatically woke up early on the weekends so I had a full day to enjoy my day off and get things done. But I started back at school at the beginning of this year and I quickly fell into my older habits of staying up late and sleeping late. I always hit the snooze button multiple times and either barely make it to class on time or blow it off and sleep through the morning. And my sleep is so irregular that I sleep half of my weekends away. This also affects my eating habits (I don't have time for breakfast and the later I stay up the more likely I am to snack between dinner and bed). So for the next 6 weeks I'm just saying no to my snooze button. I'll get up when my alarm goes off every day including the weekends (and on the weekends I'll set that alarm for no later than 9:00). I'm anticipating this to be my toughest goal. For the grade I'll just total up the percentage of mornings that I got up immediately.



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