Move Nourish Believe

The Pier area of St. Petersburg, FL

After a brief trip to Florida, I am back in the frozen tundra of New Hampshire. I am not sure how it is already March, but I certainly am a bit behind with blogging! I'd feel guiltier if I had not been so busy with eating well, working out, and generally enjoying 2015!

Race updates: My husband and I signed up for the Mini Musselman sprint triathlon in July in Geneva, NY. Also, my friend Colleen from Live Free and Run convinced me to sign up for the BAA 5K which is two days before the Boston Marathon. She will be in town since her husband is running the Boston Marathon this year! I'm looking at the CARS 5K race series and still making a decision on which Aquabike race to enter. I am excited to have some specific goals and look forward to having some new Athlinks entries for 2015.

When I last blogged in January, I mentioned extending the Whole 30. I did that and made it to 50 days! Due to a work trip at the end of February, I was unable to stick to it, but since switching up my diet and incorporating gluten/dairy/sugar, I have been feeling quite icky and not sleeping well for about 5 days. The plan is to stick to paleo/Whole 30 during the weekdays as much as possible in order to feel my best. I'm actually already thinking about doing another Whole 30 from March to April. It just is not worth it to feel gross over some sangria or crackers.

Finally, I made IMPRESSIVE progress with my perfect bricks in 2015--50 to date! Those are days where I do a fasted cardio am workout, frequency push ups and eat clean for the day. I've also been spinning and have nearly completed a Couch to 5K training plan. Yoga has been infused into my week with 2-3 classes at my local gym and some Instagram challenges when I find time. Yoga has helped tremendously with my crossfit lifting and helps with my knee. Hooray for yoga!!!

Lastly, I'm weaving the mission of Move, Nourish, Believe into my weeks throughout the month. Utilizing my super cute journal from Lorna Jane, I track things that I do in each of those categories. For example, my Rotary meetings are all about believing in a greater purpose. I encourage you to check out this philosophy and see if it meshes well with your own goals.

I need to do a shout out to some fabulous friends in my life who are working hard to accomplish their own goals whether it be completing a Whole 30, shedding baby lbs, improving overall lifestyle, or adapting to challenges life throws at them! You girls are amazing! Debra, Amy, Sarah, Melissa, Jen, Alexis, Stacey, Meredith, Tammy, Jenna, Kate, Colleen and Reba.

~Laura

Whole 30 Complete...or is it?

Let me start with the fact that January is usually not my favorite month. It is cold, snowy, and dark. As a summeraholic, January often brings thoughts of relocation to a warmer state. And while I still did fantasize about escaping to an island for vacation, this January was decent. Taking on the Whole 30 right after the holidays seemed like a wise choice and it did not disappoint for my fourth round. I'll share a few of my tips for success below as well as my final results. If you have not tried a Whole 30, find a month that works for you and give it a try!

Laura's Whole 30 Tips for Success:

• Plan ahead (grocery list, cooking prep tools, family/friend commitments)--this is crucial. Sometimes I hear people say that doing the Whole 30 is socially limiting; however, with the right planning (and understanding family and friends--and if they are not, well...) you can in fact stick to your plan and still spend time with loved ones. I actually saw more friends throughout this month (and called or emailed them) because I had the energy to do so.

• Budget a bit more for groceries during the month (OK, maybe quite a bit more, but think about how much you will save by not drinking alcohol or having extravagant dinners out). I was able to cut some costs by stocking up at Trader Joe's. Then, I'd start at the lowest price point store and buy everything I could find there. If needed, I'd then go to specialized stores for the more unique ingredients and organic meats.

• Find the portion size that works for you. This was a bit different from previous Whole 30 experiences. My husband and I had strictly adhered to the guidelines in the book for portions previously and found we had less energy and were hungry frequently. This time I went more with what my body needed to function for crossfit, morning cardio, and longer walks with our puppy. I did not go overboard on portions, but I had a bit more fruit/ sweet potato in the mornings and added in a few snacks. This model worked for us; however, it may not yield the desired weight loss for some. Since weight loss was only part of the reason for this Whole 30, this was a tweak to the program that helped achieve other results.

• Have plenty of water, tea, and seltzer available all the time. I had one (occasionally 2) caffeinated teas throughout the day and a gallon of H2O. Once I finished the gallon of water, I'd supplement with a fun seltzer or a calming tea. I attended a book club where wine was offered, but opted for seltzer. Since that was already Day 28, it was an easy switch.

• Make note of positive changes in your body and lifestyle throughout the program. In this fourth round, I found clearer skin, looser clothes, improved energy (I even had some of those mystical "Tiger Blood" days), but by far, the most beneficial changes were in my sleep and behavioral patterns. I am a light sleeper and often have very vivid (sometimes upsetting) dreams. Around Day 10, my sleep was the best I've experienced in years! I needed to go to bed around 9 and I fell right asleep into a deep, comfortable slumber. However, instead of having a battle with my phone snooze in the morning, I almost always was able to pop up at 4:30AM to get started with my day. I'd work for about 30 minutes, and then head over to the gym for a morning cardio session. As a result of these fantastic changes, I completed 28 perfect bricks for 2015 in January!

• Follow other Whole 30 participants on Twitter and Instagram (and Facebook if you are on it). I found the Whole 30 recipes IG account to be super helpful and full of tips. Also, reading about positive stories is inspiring. Retweet, repost, and comment as it keeps you accountable and invested.

• Buy some excellent cookbooks and utilize online recipes. My go to books this round were Well Fed 2 and Practical Paleo. However, I found great ideas on the Whole 30 website and through Instagram accounts. Keep the foods different and interesting. I discovered cauli rice and it has transformed my view of cauliflower. Also, be sure to check out some of these websites for additional recipes. Check ingredients to ensure they are Whole 30 compliant as some may be paleo but not Whole 30 compliant.  http://whole30.com/; http://theclothesmakethegirl.com/; http://nomnompaleo.com/; http://goodcheapeats.com/ For my next Whole 30, I'd like to buy the book Bowls of Love.

• Ignore the critics. Whole 30 is not for everyone nor can everyone stick to the guidelines. This is your experience and it is something you choose to do to improve your health. Feel good about the choice you have made and persevere through the 30 days. Surround yourself with people who support your decision and are not going to whine if you cannot indulge in a beer or a cookie.

• Exercise and take on some new projects. When I eliminate excess eating, drinking, and lounging, it is incredible how much time I free up in the day. I was much more committed to crossfit, added in yoga, and started a 365 day declutter challenge. I literally was able to conquer my tasks before much of the rest of the country had their first cup of coffee--how awesome is that!

Laura's Final Results:

• Improved sleep patterns
• Noticeably better mood (able to deal with anxious situations/stress much easier)
• Tons of energy (2-3 varied workouts every day)
• Clearer skin/smoother hair
• Lost nearly 7lbs
• Shrunk 9 inches (just from the places I measured, could be more)

Why would I stop this then? The Whole 30 is very stringent and life is going to throw some situations at me where it just will not be possible to remain on the program. However, I am considering extending this to a Whole 45 as I have nothing on the calendar preventing me from a continuation. At the end of February, I have a work trip in St. Petersburg, FL, so I anticipate that as a challenge. Stay tuned for my next blog as I will share a few races in the works for 2015. Also, next week, I start back at spinning class, so it will be good to get back in the saddle.

~Laura

2015: No Excuses!

Indeed, this is the year where I need to be able to say "no excuses." I was psyched to see this hashtag for SweatPink as I needed an easy go to reason for sticking to my eating and workout plan.

So...how is 2015 going compared to last year? While we are only 17 days into the month, I feel that I am in a strong place physically and mentally. The Whole 30 was exactly what I needed to get my eating habits under control. Today is my 16th day and I think I am experiencing the mystical "Tiger Blood." My energy is very high, my sleep patterns are incredible, and I have no abdominal distress (for a person with lactose intolerance and perpetual acid reflux this is pretty awesome!). I have been cooking and prepping like a madwoman on the weekends in order to accomplish my regular weekly tasks. Here are just a few pics of what's been cooking in the Beaudoin household.

I have spent a lot of time in our kitchen, which inspired me to complete a 365 day declutter challenge through Home Storage Solutions. By tackling short 15 minute projects, my kitchen is taking on a more useful and functional purpose. I'll admit the kitchen is the room I felt least concerned about, but found plenty of ways to improve it.

Improved kitchen "junk drawers"

Additionally, my exercise routine is working out in a way that suits my schedule and interests. After taking four months off from crossfit due to my knee injury, I followed my coach to his new gym Crossfit IronBorn. I had struggled a bit with the decision to leave behind some friends and workout buddies, but Jon knows how to motivate me. The one-on-one coaching I receive from him each workout pushes me to exceed any workout expectations I had for the day. Even if I struggle with certain movements, I still leave each day feeling stronger. We have a tight knit and supportive community at the gym. I cannot say enough about how I have benefited from my coach. I try to get to 2-3 sessions per week and do need to make a conscious effort to make it 3 consistently.

Besides the strength training component, I have been religious about my morning cardio this month. Since January 2nd, I've been waking up and getting in some type of 40 minute fasted cardio routine. These workouts consist of treadmill walking/jogging, elliptical, rowing, and stationary bike. It is the optimal way to burn some calories and set the tone for the day. There were a few sessions where I wanted to go back to bed, but I pushed through the lethargy and completed the task. As a result, I've banked 16 perfect bricks in 2015. In case you were wondering, my brick this year consists of a day of clean eating, frequency push ups, and morning fasted cardio.

Finally, the running...I am still on the fence about my running. I've been doing a basic Couch to 5K training plan this month and I've noticed some soreness/tenderness after anything beyond 20 minutes. I'm going back and forth about signing up for a triathlon. My good friend Melissa suggested an Aqua Bike race which could be a good compromise for this year. We will see. I am still hopeful that with strength training, mobility, and stretching my running days will continue. However, I know that being able to exercise in some capacity certainly beats physical therapy and rehab.

~Laura

150 Bricks for 2014!

When I took a pause from blogging in July, I thought I might not return to it. The last four months have been focused on rehabing my knee, raising a new puppy, and juggling three jobs. However, I knew if I did not return to this space that holds me personally accountable, I might lose focus for too long. In Mid-October, I was cleared to do more exercises and activities with my knee--so I signed up for the local gym in our town and met with my crossfit coach to plan my return to crossfit in November. I start Monday and can't wait to get back to those high intensity workouts!

Somehow, throughout this hectic summer and fall, I managed to fit in the remaining perfect brick days--whew! A perfect brick (for me) is cutting carbs by 2PM, waking up the next day to a fasted cardio workout, drinking a gallon of water in the day, and completing my frequency pushups. These are all good things, but leave a bit of grey in terms of good food during the time after morning cardio and before 2PM. For 2015, I intend to make the parameters for the brick a bit more rigid for improved results. Nonetheless, my 150th brick happened yesterday on the last day of October! Back in April, when my knee flared up, I was not optimistic about hitting this goal. But I perservered and made it happen. The fall mornings were cool and unmotivating, so I bought a daylight lamp and pushed forward.

Knowing I'd be returning to crossfit eventually, I decided I better face the Burpee movement again. The Lorna Jane October Instagram Burpee Challenge met that need perfectly! As you can see from the graphic above, it started small and ended with 70 burpees on Halloween. In order to complete some of the higher numbers, I broke them into sets of 10. I dislike Burpees, but I think they get a bad reputation sometimes for being too difficult. Certainly, they are not easy; however, breaking them up into manageable sets helps. I'm glad I finished, so we'll see if it helped me with my transition back to crossfit movements.

Next, my running is progressing. It is slow, but that is the point. I was just cleared in October to begin a return to running training program prescribed by my physical therapist. It has 17 levels that build on the previous level--I'm now at 11! To assist with some arch issues (that could factor into the tendonitis), I was fitted for orthodics. At first I was apprehensive because I thought it seemed like something only old people would do. However, my very fit physical therapist (who is in her 20s) uses them as well, so I gave them a chance. I am glad I did as they prevent a lot of forceful pounding during the run. Also, I have spent a lot more time foam rolling, doing core work, stretching, and icing. Running is now a lengthier process than it once was, but if I want to continue, these steps are necessary. Very few things compare to a runner's high and the energy you have after a great run! I have one small running goal for this season and that is to complete one road race before the year ends. It looks like a Turkey Trot will be happening this month. I'm still deciding which one, but will probably go with the Bishop Brady run that I have done in the past. It will not be a run for time, but a run for completion.

Finally, I just want to write that I am thrilled to be blogging once again here at I Tri Training. I decided to start my resolutions early to pave the way for 2015. I'm aiming for some snowshoe races, spinning, and crossfit this winter. When the spring approaches, I'll consider options for summer/fall races. The few that stand out as goal races are the Covered Bridge 1/2 marathon, Mini Musselman in Geneva, NY, Sprint Timberman, and Sprint Pumpkinman. Oh, and did you notice my awesome new logo? This gem was designed by Ashley over at AE Designs. Take a look at her amazing work on her website: www.ae-invitations.com. Thank you Ashley for designing the perfect logo for my blog!

~Laura

June-30 Days of Clean

In June, I focused on cleaning up my diet and adding in plenty of morning cardio. As you can see from the photos in this post, I did  a lot of cooking. I'm glad it was cooler in June than now or I would have been very hot cooking all those delicious meals. I had 30 clean eating days and 29 sessions of fasted cardio. While I did not weigh or measure myself over the month, I noticed clothes getting loose, skin clearing up, and energy levels amped up.

Paleo Pizza

Wow! Just 30 days and I did not even go to the extreme of Whole 30 this time. I cut alcohol, most sugars, dairy, and grains. I stopped eating potato/starchy carbs and fruits by 2PM. Due to my knee injury, I did limited intensity for most workouts and focused primarily on upper body lifting. Morning workouts consisted of modified crossfit, swimming, yoga, pilates, and some interval training.

Egg, Sausage, and Vegetable Casserole

Zoodles

Despite the adjustments to my workout schedule, my knee continues to be a pain (literally and figuratively). Luckily, nothing is torn but I definitely have some funky tendinitis, etc. going on in my left knee. The physical therapist was able to pinpoint the cause to a weak core and weak hips. So, the next step is training my body to move in different ways to take pressure off the knee. I'll be in PT most of the summer and opted to switch from crossfit to pilates for a month or two. I'll still swim/yoga/walk in the AM, but since I can't run, squat deeply, or lift heavy weights with my legs, it seemed like I needed to change my emphasis for a bit. I am super bummed because I love crossfit (and running!) and the camaraderie of the gym, but this was the right thing to do in this moment. I earned brownie points with the physical therapist for signing up for pilates! Looking for a studio in the area? Try out Concord Pilates as it has some wonderful instructors.

Keep your eye (and social media feed) open for I Tri Training posts again in the fall as I am signing off the blog for the summer. I am going to focus on healing, enjoying some time with friends and family, and training our new Golden doodle puppy, Penny, who we bring home on July 27th! I'll be on Twitter, Instagram and Pinterest, so feel free to continue to follow me through those mediums. I'm also hoping to have a fresh look to the blog in the fall with the help of a fabulous graphic design friend. Enjoy a safe, happy, and fun summer--it is the most wonderful time of the year!

~Laura

Penny at 5 weeks!

9 Days In--Clean Eating Month

Welcome summer--I have missed you! This past weekend I soaked in a hefty dose of Vitamin D while working our yard sale Saturday and during a long walk on Sunday. Mark showed me how to use the John Deere, and I think I will be doing that chore more often!

Clean Eating: I'm 9 days into a clean eating month. I considered the Whole 30, and strict Paleo (which is primarily what I am doing), but I wanted to keep my momentum strong by removing a little bit of the rigidity to avoid a massive failure. In focusing on the clean eating, I am also hoping to alleviate some of the pain in my knee. I'm not sure how much that is helping, but mentally and motivation-wise, I feel better in just over a week! I've not allowed for cheat days this month with the goal of inserting a cheat meals back in again for July. By now, I know what foods bother my stomach (dairy, wheat, fatty meats, deep-fried anything, and sugary drinks), so it is a matter of how much the trade-off is worth to me. Additionally, these foods generally cause weight gain--not an ideal result. I had to say no to pizza, homemade cookies, and wine this weekend, but I felt better after making the choice. This morning, after crossfit, I popped over to Hannaford and grabbed the fixings/crust materials to make my own paleo pizza since I had pizza on the brain.

Workout Regimen: The month of June has been going well for exercise, considering I have a bum knee. I've been waking up early for morning crossfit three times per week (focusing on upper body), practicing yoga at home and a few drop in classes, and I've added in walking and cycling when it fits the schedule. As I knew they would, the morning, fasted cardio sessions have started to coax some weight loss. I know it will be a few months before I see huge results, but I am starting to feel the loosening of clothes, improving energy levels, and comforting sleep patterns. I'm also completing two of the Instagram yoga challenges (Summersplits with @beachyogagirl & MermaidYogis). While I certainly cannot stretch in the way that some of the experienced yogis do, I'm enjoying the postures. They serve as a time out during the workdays. Even though I am not posting the photos (too camera shy for that!), I find the brave yogis posting their photos inspiring. I'll post a recap below which highlights my workouts for June. They are certainly not of my usual intensity and volume, but I've been consistent and that is my main focus for this month. I continue to see my chiropractor and may need to elevate to an orthopedic consult. Although the pain is definitely alleviated by the chiropractic sessions, there is a bit of instability during movements that makes me nervous. Hopefully, it is not serious and will continue to improve with modified workouts.

Bricks: I've completed 8 perfect bricks in June which is awesome! Today marks #60, so now I only have 90 left for my goal of 150 in 2014. If I can carry the June consistency with me through the summer, I'll be done before the challenging holiday season. Part of a brick day is frequency push up completion. I'm staying steady at 5 sets of 15 for 6 days per week. July may bring an addition of one rep per set, but I am comfortable with 450 push ups per week (approximately 10,000 to complete for the remainder of 2014).

Vega Product Review: During the next week, you'll see me tweeting and posting on Instagram for the Vega Sport product I am reviewing. Prior to this product review, I used the pre-workout energizer with sugar, but now I am testing the sugar-free. So far, my body tolerates the sugar-free better with the same positive workout boost. Next week, I'll include a full product review on I Tri Training as a part of the Fuel Your Better campaign.

 

Article of Interest: After having a yard sale this weekend, I found this article on Slate that reaffirmed my decision to get rid of unnecessary items: http://www.slate.com/blogs/the_eye/2014/05/26/the_minimalists_everything_that_remains_is_a_new_memoir_about_living_with.html
I thought I'd share because we can all use a reminder of what is important to each individual.

June Workout Recap:
June 1st- Bike ride
June 2nd- AM xfit & PM walk
June 3rd- AM walk
June 4th- AM xfit
June 5th- AM yoga/pilates and PM bike ride
June 6th- AM xfit
June 7th- AM yoga/pilates & PM walk
June 8th- AM long walk
June 9th- AM xfit and PM TBD


~Laura

Listen to Your Body

One of the most difficult tasks for a fitness enthusiast is listening to his/her body. I tend to think getting in the workout is more important than rest, which can be hard on my body. Yesterday, in the spirit of focusing on forward progress, I opted to not participate in the Rock N' Race in Concord, NH. It was disappointing to let down my White Mountain Crossfit team and some of my friends from the gym, but ultimately, my knee was not ready for a 5K. Could I have finished? Sure thing, I've done 5Ks, 10Ks, and half marathons; however, I think I'd rather recover fully and enjoy a summer of running and working out vs. pushing through one race that I've completed in the past.

Last week, I went to the chiropractor and they completed some ART therapy on the muscles around my knee and used the dry needling technique as well. I go to Performance Health in Concord and I have to say they are friendly, professional, and very effective! I have felt improvements each day, but still get irritations from certain movements (particularly squats). So after my Wednesday crossfit workout, while I was not in excruciating pain, I did have some slight pangs in the knee area. It was not worth it to me to have to sit out my favorite season for that one run.

Tomorrow, I leave for a five day vacation in Tennessee. While I am there, I am going to test some slow, short distance run/walk combos to ease back into the runner mode. Hopefully this gradual training, and a week off from my more intense crossfit workouts, will be just what I need to combat whatever junk is festering in my knee. The good news is that it does not seem to be patellar tendinitis. However, they were a bit concerned it could have something to do with my meniscus--hopefully not!

On another note, I am finding that I like the morning crossfit workouts. I feel like I accomplish quite a bit in those early hours and the group that attends those classes is very fun and friendly. I plan to keep those up as often as possible. I did sleep through my alarm one morning this week, but got to the 6PM which was a fine substitute for the day.

Workouts for Week of 5/12:

Monday- AM Xfit, lunch walk, PM yoga and short Pinterest xfit workout at home
Tuesday- Brief Pinterest xfit workout at home
Wednesday- AM walk/ lunch pilates/ PM xfit
Thursday- AM yoga
Friday- TBD but most likely a rest day
Saturday- TBD, planned morning boot camp video
Sunday- TBD, planned run/walk and Pinterest xfit workout in Tennessee

Frequency Set Push ups = 6 days of 5 sets of 15 = 450 push ups for the week
Perfect Bricks for 2014 so far = 49 (almost a 1/3 of the way to 150!)

Laura

Goodbye March!

 

March Miles. As March comes to a close, I look forward to what April will bring. I am hoping for some sunshine, snow-free sidewalks, and non-frigid temperatures. The FitFluential 100 Miles in March challenge is over and I must admit I am very happy about that. Due to slacking a bit in the earlier part of the month (snow, cold, dark outside, etc.), I really had to cram in higher mileage as the month went on. Unfortunately, I am still waiting on my new running shoes and my old ones are so bad I am limited to walking in them vs. running. Walking is a SLOW way to accomplish 100 miles. I got it done, but I logged some serious time on the treadmill. The few times that I braved the natural elements and went outside, I enjoyed the fresh air. If I had not committed to this challenge, I most likely would have stayed in bed, so it certainly served a purpose.

SBBC Week 2. Week 2 went well for the Spring Bootie Buster Challenge. I racked up some serious activity points and continued to dominate in water consumption. Vegetables still seem to be low on my priority list, so I started today with a big salad topped with chicken and a paleo vinaigrette. It was an odd breakfast choice, but it hit the spot.

Bricks. I don’t know if I will take on any April challenges, but I will be working on those perfect bricks. For 2014, I have completed 37 perfect bricks, which is about a 37% success rate—not so hot! The plan for April is to commit to at least 5-6 per week as I still have 113 to complete by the summer (hopefully early rather than later). This was how I achieved optimal results in 2012, but it is very difficult. Then, the wedding dress was the motivation. Now, I’m not sure other than wanting to look and feel good—which should be strong enough motivators!

Races. I’ve signed up for my first 5K of the season! The Merrimack County Savings Bank RockN’ Race happens in May and is a great team building event. I’ve registered with our White Mountain Crossfit team for a second year and am looking forward to it. I’d like to beat my time from last year 28:69, but I know that will take some training on my part. I may attempt to get back into the track workouts with GSRT on Tuesdays. My struggle with this group is that while very positive and friendly, they are just sooooo fast! I do not enjoy finishing last and each week is humbling. Nonetheless, I cannot improve without adding in some speed training. In 2012, I had a 26:37, but I was coming off half marathon training and an intense crossfit challenge. I am signing up for Pumpkinman Sprint Triathlon in April. I’ve found some workout buddies, and it gives plenty of time to train throughout the summer.

14.5 Recap. The 2014 Crossfit Open has been rough. It would not be fitting for it to end with something less than gruesome. For 14.5 we had to complete a thruster and burpee over bar combination. 21-18-15-12-9-6-3 as fast as possible. The weight requirement for women was 65lbs and I had to drop to 55lbs pretty fast. Due to a scheduling conflict on Saturday (I attended a Whole 30 seminar-very cool!); I had to complete the workout this afternoon. I had some dread about it most of the day as I had already heard the stories from friends, but I made it the WMCF and faced the challenge. The workout took me 21 minutes and it was horrible. But it is done and I can say that I completed the open to the best of my ability. I have some serious areas for improvement and hope to work on those over the spring, summer, and fall.

~Laura

SBBC Challenge: Week 1

Amanda over at Run to the Finish is sponsoring a Spring Booty Buster Challenge. I needed an activity to get back into the swing of things after a LONG winter. After week one, I learned a few things about myself. Vegetables are a test, but I can get the 5 servings in if I prepare them in different ways. I made a stir fry, roasted sweet potato and summer squash, boiled a chicken and vegetable soup, etc. I am envious of my husband who likes plain steamed vegetables. Gross—I can’t do it! I’ll watch him devour a heaping bowl of steamed broccoli with just a little salt and pepper. This must be a gene I did not get. In any case, with a little creativity, I hit the vegetable and fruit goal for six of the seven days.

Water was not something I had to focus on as I have been drinking a gallon of water nearly every day for the past two years. I usually start out my morning with at least 16-32oz of water right when I wake up.

Exercise. I did a much better job last week getting up and walking at the YMCA for the FitFluential MarchMiles and my points for the SBBC Challenge. For the 7 days, I completed at least an hour of exercise. Crossfit took a back seat, except on Saturday for 14.4 (I’ll recap that below). For some reason, I feel I have hit another plateau. When I went running on Friday, my mile average had slowed substantially from the last few years. Nearly the entire run, I wondered if I had peaked around age 30/31 and am now doomed to slowly lose my fitness. I sure hope not! It may require some changes, which are on the horizon, so stay tuned. The exercises included in the SBBC challenge seemed helpful, but I know why I go to crossfit. I need someone to demo and then demand effort from me. If it was up to me, I’d probably sit and veg all day, but I find races and coaches who push me. However, the tracking of the exercise points has motivated me to keep pushing forward over the next few months. I definitely flourish in a specific fitness environment.



14.4 Crossfit Open Recap:

This was another brutal workout. I knew I could get a few points on it, but the sacrifice was the skin on my hand during the toe to bars.

Here was the prescribed workout- 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups

By the end of the 14 minutes I had completed the 60 calorie row and 18 toe to bars. It was something… I think since I could not get any points in Week 2 that I no longer have a ranking. Oh well, I am still getting a workout.

The first real run of spring. On Friday, I took a personal day and used it for an opportunity to get out on the pavement. Oops! My shoes from last season probably should have remained in the closet. I felt every step going up into my knee. I have since ordered a new pair and probably will not try to do five miles for future inaugural runs. I sought out feedback on narrow stability runners but did not get much in response. Therefore, I opted to go with my Asics GT-2000 2A again this season. Hopefully those will arrive soon and I can start hitting the road. I also just purchased some new INOV-8 crosstrainers and I love them!

FFMARCHMILES & 14.2 Recap

If you have been an avid follower of I Tri Training, you might notice a bit of an update to the space. I’ve been working on my social media presence through Twitter, Instagram, and Pinterest (I have not yet given in to the requests to rejoin Facebook ). Since it is my fourth year of blogging, I wanted to change it up and hopefully draw in some new followers. I’ve benefitted tremendously from inspirational tweets and photos on Instagram and hope to share that passion with my followers. So, if you are so inclined, please join me in some or all of those forums!

Recently, I was selected to be an I’m Fit Possible Ambassador, which encourages a social fitness community. I am super excited to be a member of this awesome space for dialogue and inspiration! The next addition to my blog will be some race PRs and hopefully a race calendar. I need to commit to some 2014 races ASAP, but I want to choose them carefully so that I can put full effort into a training schedule. Some of the races I am considering are the Big Lake Half Marathon, Cape Cod Half Marathon, Pumpkinman Sprint Triathlon, Smuttynose Half Marathon (to beat last year!), and some local 5Ks. How do you select your races for the year? If you have any fantastic New England recommendations, please share in the comments section.

Finally, here is my recap of the 14.2 Crossfit Open workout. After 14.1, I was thrilled with my standing and the fact that I had even earned some points in my first round of the competition. However, 14.2 quickly humbled me. Workout 14.2 consisted of 3 minute increments for as long as possible of 2 rounds overhead squats @ 65lbs and 10 chest to bars. Each 3 minutes you increased the reps by 2 and went as long as possible. When I read the workout the day before, I knew I was in trouble. I can’t do chest to bars. I don’t know a lot of women who can (but props off to those ladies!), so that was a discouraging element. My friend Erica suggested going for the overhead squats in round 1 to at least get 10 points. Not a bad idea—it gave me some type of goal. When I went to set up for the OHS and snatched the 65lbs up, I knew it was not going to happen. This was not a move I had worked on for the past 20 weeks. Had it been a back squat, bench press, deadlift, or possibly a military press, I might have had a shot. I had to scale before the workout even began which was deflating. Nonetheless, I made it through two rounds of the scaled version (35lbs and banded chest to bars). I made an attempt, but all in all, I was very disappointed with my performance. It was awesome to cheer on some of the other athletes at White Mountain Crossfit because they crushed the workout which helped the team overall. We are currently ranked 186th in the North East region.

To date, I’ve logged 16 miles for the #FFMARCHMILES Challenge, so I’ll need to step it up over the next week to hit that target of 100 miles running or walking by March 31st.

14.1 Recap

When I saw the announcement on Thursday for the 14.1 Crossfit Games workout, I was concerned. 30 double unders seemed doable; however, the 15 power snatches were intimidating. The snatch movement and I are not exactly on the best of terms. Nonetheless, I had registered and committed to the workouts for March.

Prior to the 9am competition workout, I spent some time foam rolling my quads and using the lacrosse ball on my shoulder. With my rotator being a bit off, I wanted to be sure everything was nice and loose. Once I arrived at the gym, I spent about 15 more minutes stretching, rolling, and warming up. The excitement and nerves radiated throughout the group. It was an opportunity to test our skills and catch up with gym buddies we might not see on a daily basis. I chatted with friends and tried to drink in as many demos as possible while warming up.

Due to my discomfort with the snatch movement, I opted to wait a few rounds to participate. It was a ton of fun cheering and watching the athletes in the first two rounds. As my round (3) approached, I became more and more nervous. I stared at that bar (55lbs) with a bit of fear, but knew I could not quit at this point.

Jon started the clock and as the countdown to 10 minutes ticked down, I thought to myself "I don't know what is going to happen, but I have to try." Once I started cranking out the first round of double unders, my confidence picked up a bit. But then, I headed over to the barbell and had thoughts of doubt. Much to my surprise, I completed the first power snatch with no issues! And then a second and a third! They were not easy, but I was actually completing them. After that, the remaining time became a blur. I had to listen for my counter to announce the reps as I moved into a state of complete concentration on movement.

In the end, I completed 3 full rounds of the movements with an additional 20 double unders. The total count for 14.1 was 155 reps! This was so much more than I ever thought I could do going into the workout. There was a fabulous group of ladies (Breanne, Corinne, and Erica) cheering me on, so thanks to them! I know I pushed myself because immediately following the workout, I had extreme abdominal distress, which luckily subsided with enough time for me to cheer on some of the other athletes in round four.

Therefore, I can say that my first crossfit games workout was challenging, inspiring, and memorable. These movements are not things I would have even considered possible 2 years ago, but here I am crushing my goals!

Crossfit Games 2014

2014 marks my first attempt at the Reebok Crossfit Games. I am signed up to participate at White Mountain Crossfit. I have a bit of a shoulder issue as of the past week, but hopefully I can push through and have a fun time throughout the month. Each Saturday, we have the workout on Saturday mornings. It is an opportunity to cheer on some of the amazing athletes at our gym.

Another exciting update for the month of March--I signed up for the Spring Bootie Buster Challenge. I've recently been focusing on more of a social media presence for my blog, so part of that will come with being involved in other events sponsored through fitness blogs. Be sure to follow me, LauraS29 on Twitter and lauraebeaudoin on Instagram.

Whole 30 Days 14-30

Well I survived my 3rd Whole 30 experience! I think this time truly was a charm, as it seemed to be the easiest one. Part of this may have been due to the timing. January is an easy time of the year for me to reset and tighten up on food choices. It is cold and I don't feel compelled to drive to Starbucks for an iced chai latte. With my busy schedule, it was easy to focus on work, school, and the gym. I have no idea how much weight I lost, but since I coincidentally had a physical scheduled for Day 30, I knew where I was by the end. When I saw that number, I was REALLY glad I did not weigh myself at the beginning because I would have been so discouraged. Now I know I still have plenty of work to do, but I've managed to accomplish it in the past and am certain I can be successful again this year.

For the month of January, I had 22 perfect bricks--so awesome! The days that were not perfect were only due to missed AM cardio. I still ate well those days, so I don't consider those to be total wasted days. Nonetheless, 22 was a solid number and if I average this number consistently, I should hit 150 bricks by mid-July. Some of those mornings were very difficult. This past week, I woke up at 4:30AM three days to get to boot camp, and spin classes. With the freezing cold temps, I could have easily remained snuggled in bed, but I gave myself a pep talk each morning and managed to get to the classes. Every time I did, I felt better. It may not have been the desirable action, but I was so pleased once I completed the classes.

At Crossfit, I saw some significant gains by cleaning up my diet. I recently switched back to the whole class programming. The Wendler plan was awesome; however, it was taking too long. One of the reasons I enjoy crossfit is the ability to accomplish a lot in an hour. I'm thrilled I made the switch, as the programming has been challenging and fun. Somehow, I figured out how to do double-unders and banded kipped pull ups. These movements had been evading me for many months, so I am going to attribute these gains to a cleaner diet. Mentally and physically, Whole 30 does the job.

Would I do this again? Absolutely. Did it leave me craving tons of cheat foods and drink? No, not really. I did have some delicious port tonight. However, I'll be happy to return to healthy choices tomorrow. Last year, I was not in the right state of mind to be successful with Whole 30 or clean eating. 2014 is different and I've started it with a solid foundation.

Up next...I signed up for the 2014 Crossfit Games! Also, Melissa Hartwig of Whole 9 is presenting a seminar at CrossfitFree in Salem, NH. I'm signed up and ready to hear her tips for clean eating!

For the 2014 season, I am tossing around ideas of sprint triathlons, half marathons, and some other events. Stay tuned! What is your race plan for 2014? Or fitness/health goals? I'd love to read about your goals in the comments section.

Congrats to my co-workers and gym buddies who successfully met their Whole 30 goals--you are amazing :)

Here are some meals and images from Days 14-30:

31,300 Pushups! Say What?!

Back in October of 2011, when I started up at White Mountain Crossfit, I could only do knee pushups. Seriously--one regular pushup was not something I could fathom completing. I always thought I had very weak arms (uneven bars were a disaster as a little kid), so I did not try. However, Jon introduced me to the concept of frequency pushups. I started with modified pushups and worked my way up to 1 regular pushup. From there, I did 5 sets of 1 for 6 days a week. Each week I'd add a rep to those sets and even though it was challenging, it was possible! In the last two years I worked myself up to as many as 5 sets of 30 per week. In 2013, I focused on completing 5 sets of 20 for 6 days a week. While other areas of my training/nutrition did not always make the mark, I scrounged up the time to complete all of my pushups for 2013. The grand total...31,300!!! Is there something you have always thought you could not do? I challenge you to find a new approach and you just might surprise yourself :)

I bid a not-so-fond farewell to 2013. The year kicked my ass, but I learned quite a bit about myself. I'm starting off 2014 with a Whole 30, and an adjunct teaching position. These changes are in addition to my usual M-Friday advising position and my Sunday Hermanos shift. I will need to be organized and focused, but know that I can be successful in any new challenges that I take on. Crossfit will continue to be an important part of my week with the continuation of the Wendler plan that has been working well for me. I'm also hoping to attend a boot camp and spin class at the YMCA during the week.

On a completely different note, I bought a car today to replace my 2003 Honda Civic. It is bittersweet because even though I need and wanted something in better condition, I've driven all around New England and the mid-Atlantic in it. It is filled with so many memories: driving to nanny in Long Island, driving to Vermont Law to see Mark, commuting for work, and visiting friends. Although it certainly is not the memory, it reminds me of all the things I've experienced in the past 10 years. It will be sad to leave it on the lot this Sunday...

Happy New Year!

Milestones

This week I hit a milestone of 200,000 miles on my Honda Civic which I purchased new in 2003. In 10 and a half years, I have traveled up and down New England and the Mid-Atlantic. Most of the miles were from work commutes from NH to MA, but I also tacked a lot of miles visiting Mark up at Vermont Law while he was studying there. In the wake of this milestone, it seemed useful to reflect on some of my major workout milestones since it was not until about ten years ago that I started to seriously train and workout beyond some brief phases in college. During my senior year of college I dabbled briefly in lifting with machines and some light free weights, so it is hard to believe at 32 that I am more fit than I was at 21.

Highlights from 2004- 2013:

5 Half Marathons with a PR of 1:58:33 at Half at Hampton in 2012
6 Recorded (but several not listed in Athlinks) 5Ks with PR of 26:37 at Concord Rock N'Race in 2012
3 10Ks
7 Snowshoe Races
2 Olympic distance triathlon
4 Sprint distance triathlons
1 Half Ironman

Crossfit Gains from 2011-2013

Deadlift 130lbs --> 215lbs
Military Press 45lbs -->85lbs
Back Squat 90lbs --> 150lbs
Front Squat 65lbs --> 105lbs
Split Jerk 55lbs --> 100lbs
Power Clean 65lbs --> 95lbs
Push Press 55lbs --> 100lbs
Bench Press 67.5lbs -->105lbs


Being a Type A and an overachiever, I tend to think anything less than perfect is not good enough. Consequently, this past year has been a challenge because I focused on certain areas in my life more than others. We had a tremendous loss in our family, and I became a homeowner. Despite all of these changes, I still made huge gains in terms of my strength and conditioning. Last year, I hurt myself deadlifting and stopped doing that for about 6 months, yet now I am up to 215lbs for my one rep and am looking to top that in the next 4 week cycle. So, instead of reprimanding myself for failing at my 150 perfect bricks and nutrition, I think I should acknowledge that it has been a successful year in many ways. The failures are just opportunities to crush goals next year. I did hit #100 for perfect bricks in November and will focus on trying to clean up a bit on food for December before doing a Whole 30 reset in January.

Last weekend I participated in a partner workout(Erica and I pictured below) as a fundraiser for the Movember foundation. It is rewarding to give back while getting your butt kicked! I am so proud to belong to a crossfit gym committed to the clients and philanthropic causes.

Chipping Away

The last two weeks have been fairly uneventful. I have just been chipping away at my goal of 150 bricks for 2013. I think it may not be obtainable at this point more by choice than by possibility. I have been able to consistently get 5-6 perfect bricks in per week; however, to hit by December it really needs to be 7 days a week. Could I do this? Yes, I have the ability to and I have before. Do I really want to spend the holiday season trying to be completely regimented? Not so much. I'm going to continue to focus on clean eating during the week along with the fasted cardio. I missed one workout this past week because I was just too tired to wake up. It happens--I am human. I'll get as close as possible to the goal because it can't hurt to continue to try--those are still days of progress. Next year, I'm starting earlier and stronger so it is not a mad scramble at the end to hit the goal.

Week of October 21- October 27
Monday- AM Yoga/Boot Camp / PM Xfit
Tuesday- AM Spin / PM xfit
Wednesday- AM Boot Camp
Thursday- AM Elliptical / PM Xfit
Friday- AM Yoga/Boot Camp / PM xfit
Saturday- AM Walk
Sunday- Rest

* 6 Perfect Bricks
* 5 sets of 20 pushups for 6 days

Week of October 28- November 3rd
Monday- AM Yoga/Boot Camp & PM xfit
Tuesday- PM Xfit
Wednesday- AM Yoga/Boot Camp & PM Xfit
Thursday- AM Boot Camp/Pilates
Friday- PM Xfit
Saturday- Rest
Sunday- Rest

*3 Perfect Bricks
* 5 sets of 20 pushups for 6 days

Mid-October Progress

The week of October 14th was a solid week for my fall workout goals. I was able to squeeze in 5 perfect bricks and 6 days of workouts. I had to do 4 days in a row at crossfit due to plans on Friday night. By Thursday I was pretty exhausted and welcomed a lighter Friday and a rest day on Sunday. However, I picked up Saturday night at the restaurant which means I'm working all weekend. Though I voluntarily do this, I can be hard on the body. I will try to squeeze in a nap this afternoon before heading into work. The highlight of the week was the Helen Meets Grace Barbells for Boobs fundraiser at our crossfit gym. It was great to see so many people pushing their physical limits for a great cause!

Workouts 10/14- 10/20

Monday- AM yoga/boot camp & PM Xfit
Tuesday- AM Spin / PM Xfit
Wednesday- AM yoga/boot camp/ PM xfit
Thursday- AM Walk/ PM xfit
Friday- AM yoga/boot camp
Saturday- Helen Meets Grace crossfit workout
Sunday- Rest

*Pushups 5 sets of 20 for 6 days
* 5 perfect bricks for 86 in 2013

Barbells for Boobs

This Saturday, October 19th, I'll be participating in the Barbells for Boobs event at White Mountain Crossfit! The workout is Helen Meets Grace which will be a challenge, but certainly for a worthy cause.

If you have an interest in donating to our team, please click Here.

Thank you!

~Laura

Recovery Week

Last week was all about recovering from the half marathon. I took 3 full rest days on Monday, Thursday, and Sunday. Thursday was not an intentional rest, but I came down with a cold and just could not bring myself to go to the gym. It is OK though as a bit of extra rest can't hurt after Smuttynose.

Coincidentally, it also was the deload week in my new strength training program. I am following the 5-3-1 Wendler plan in 4 week cycles--so far, I've enjoyed the plan. It focuses on 4 lifts: military press, deadlift, bench press, and back squat. In addition, I do many sets of "accessory" movements such as banded chins, dumbell lifts, abs, etc. Finally, I still do a conditioning element but it is usually a bit shorter because my primary focus is lifting. In the first four weeks, I have seen some positive changes, but the main thing is that I am enjoying the program so I feel motivated to go to the gym.

Also, I continue to get in about 4 fasted cardio workouts a week but that volume needs to go up. I'm shooting for 5-6 days this week if possible. 2 of those workouts will be morning spin classes. Walks are harder to bring myself to do as the temps drop--I REALLY dislike the cold. I am probably the wimpiest midwesterner ever! The one thing I like about fall/winter though is TEA. I am a huge fan of all things tea (loose leaf, bags, decaf, caffeinated, chai, etc). It is such a calming ritual to sip on a cup of tea. I enjoy reading Corinne's blog (especially when she talks about tea!) as she has such a peaceful view of life in general. I love her use of words to describe settings.

Finally, I've been focusing on cooking more appealing and healthy meal options. I am well aware that my food intake continues to be the area most in need of improvement. Today, I spent much of the day preparing a variety of paleo foods for the week. By 1:30PM I made spinach quiche, roasted savory sweet potato, roasted summer squash/zucchini, apple cinnamon pork loin with gravy, fajita chicken bake, and roasted lemon pepper chicken legs. With the protein taken care of, it should be easy to whip up a few veggie sides during the evenings after the gym. I also have some carrots, nuts, and other paleo snacks to get me through the day. This week, my supply of Vega Pre-Workout energy drink will run out...I'm going to try to phase this out for awhile as I tend to rely on it as a caffeine type substitute far too frequently. It also has too much natural sugar, which I'd like to cut down on over the next few months. I did grab some tea to fill in, but that should be a better substitute.

Week of October 7th- October 13th

Monday- Rest
Tuesday- AM Spin/ PM Xfit
Wednesday- AM Walk / PM Xfit
Thursday- Rest
Friday- AM Yoga/Boot Camp / PM Xfit
Saturday- AM Walk
Sunday- Rest

*Pushups 5X 20 for 6 days
*4 Perfect Bricks

Fuel Review: Gourmet Grassfed

One of the main challenges in maintaining a healthy diet is to have snacks that are just as accesible as junk food snacks (chips, soda, cookies, granola bars, etc). I struggled to find easy protein options as I could only tolerate so much chicken and eggs. I hit the jackpot when I decided to try the Grassfed Gourmet jerky that was recommended on the Whole 9 website. Gourmet Grassfed uses quality grassfed meat and has a vision that focuses on sustainability and freedom of food choice. You can read all about their vision on their website. However, the best part, in my opinion, is the ease of grabbing a pre-packaged snack and having it there for a quick refuel after crossfit or a snack to get my through my morning if I need a little extra energy. The company recently paired with Whole 9 to promote some exciting new flavors such as Smokey Apple BBQ and Ginger Terikayi. I brought one in for a co-worker who eats mainly Paleo and he was blown away by the flavor of this jerky. The downside...you have to order it online and it is relatively expensive (though most beef jerky is). It is a price I am willing to pay for high quality and convenient food options for those hectic days where I just need something in a pinch!

What are your favorite healthy and easy snacks? I'd love to hear your thoughts :)

Week of September 23rd- September 29th

Monday- PM Crossfit
Tuesday- AM Spin / Lunch Jog & Walk / PM Crossfit
Wednesday- AM Walk / Lunch Jog & Walk
Thursday- AM Yoga & Boot Camp / PM Crossfit
Friday- AM Spin / PM Crossfit
Saturday- Rest
Sunday- 10 mile run (10:48 pace)

*Pushups 5 sets of 20 for 6 days
*4 Perfect Bricks = 73 bricks for 2013 so far