Zach has always been an avid podcast listener. My podcast addiction started this summer when I found myself running errands and tackling projects that I put off during the school year. The music on the radio sucks, and I can only listen to Pat Green radio on Pandora for so many hours. I referenced Juli Bauer’s list of podcasts and started with Serial. I couldn’t stop, told everyone about it, and got my mom and sister hooked.
I tackled two series of Someone Knows Something and Accused, before my husband said I needed to quit with the true crime. So I moved on to the next topic that fascinates me: health, fitness, and nutrition. I started light with Paleomg Uncensored, and found myself CRACKING up in public. Juli Bauer of paleomg.com covers topics from Crossfit, Orange Theory, conquering sugar addiction, social media, and my favorite-the Bachelorette.
Serial: If you like a good episode of Law & Order: SVU or James Patterson mystery-esque novel, this is for you. I thought the Adnan series was better than Bergdahl, but still…if you’ve already listened, tell me what you think in the comments below.
Someone Knows Something: The first series was about a little boy, Adrien, who went missing while on a fishing trip with his dad, siblings, and family friends. He disappeared literally without a trace, and the journalist explores all sorts of possibilities. The end is fascinating, because they may or may not have found something to help the closed investigation. The second series was about a 20s-something girl named Cheryl who went missing the day after she became engaged on national TV. I’m 99.99% sure it was her boyfriend who killed her, because the situation is suuuuuper sketchy.
Accused: A college aged boy finds his girlfriend murdered in the apartment that they share and is immediately the number one suspect. He is tried for the murder (and again for “wrongful death”?-correct me if I’m wrong) and both times, the jury found him innocent. No other leads were officially investigated, but the journalist covers a lot of leads.
Girls Gone Wod: Two avid Crossfitters, Claire and Joy, have been podcasting for years together and are pretty funny. One is a new-ish mom and shares how that changed the fitness game for her. At first, I picked the ones I wanted to listen to, but then decided to go back to episode 1. I love hearing how they venture into so many different approaches to nutrition–vegan, paleo, macros, zone, and whole 30.
Fed & Fit: Cassy hits a lot of paleo topics, but she also talks about things like brown rice vs. white rice, healthy swaps you can make, how alcohol affects your fitness, and holistic health like non-toxic beauty and sleep health.
Rose Pricks: If you watch The Bachelor/The Bachelorette, this is a must. They totally roast the characters, which is a little mean, but it’s hilarious. Their imitations of Eric and Bryan’s mom have me CRACKING up, because they’re so accurate. They basically say what we’re all thinking about this silly show, anyway.
Zach’s favorites: Here are some of my recommendations as well as personal favorite podcasts!
Barbell Shrugged: This one is an oldie and a goody. The crew will cover anything an everything from CrossFit, to nutrition, alternative medicine and philosophy. Mike Bledsoe, Doug Larson and the rest of the crew have a wide array of interests and wildly different personalities, which helps to keep everything light hearted and interesting.
The JuggLife: Chad Wesley Smith and Max Aita do their best “Step Brothers” impression on the podcast, full of dry sarcasm and an infinite knowledge of strength sport, programming, competition tips and analysis of some of the best 80s and 90s films. If you love barbells, cheesy jokes and some of the best guests in Strength Sport then this is a great podcast for you.
Mark Bell’s Powercast: The podcast that started it all for me, this may be the single greatest combination of some of the greatest guests in training and barbell sport, business, jokes that make you absolutely laugh out loud and a little bit of knowledge here and there. From the biggest names in CrossFit, Powerlifting Strongman and even celebrity trainers and the biggest personalities in business. Caution things can get a little immature…but if you find that hilarious like me, then you’re in for a treat.
Power Athlete Radio: With over a decade playing in the NFL John Welbourn has some of the greatest stories from life inside and outside of the league. Joining him are Luke Summers and Tex, all great coaches who routinely drop knowledge bombs about training, nutrition, lifestyle and talk shop about hunting, cars and the NFL life. With some of the most knowledgeable guests from barbell sport, former NFL players, military personnel and some of the brightest minds in medicine and nutrition this is a podcast you will definitely want to listen to. Prepare for some of the driest and most berating humor you can imagine, its like being in a high school locker room all over again.
We’ve added one meal into rotation to have once a week. When I was younger, I called it “sausage chicken” and the name stuck. It’s super easy and nutritious, so I thought I’d share it with you! There are few measurements to this recipe, because it’s that simple
We typically serve this with any greens. Okra, zucchini, or asparagus are our favorites right now.
When Zach and I first started dating, my roommate and I joked that she would make flashcards and quiz me on all the “CrossFit” terminology that he regularly used. Many of these are not actually affiliated with CrossFit, but once upon a time, I assumed everything that wasn’t Flywheel or Yoga to be CrossFit. After asking for clarification a million times, I’ve gotten most of them down. That learning curve wasn’t easy, so I thought I’d save you some googling and organize everything here.
WOD: Workout of the Day: self-explanatory. Many organizations post their own programming each day, so it’s called a WOD.
Metcon: Metabolic Conditioning: usually intense breathers, also functional training shoes from Nike (linked below)
AMRAP: As Many Rounds (or reps) As Possible: These usually have a certain time attached to them & you complete a certain movement/set of movements as many times as possible in that time period. Example: 5 min. AMRAP of 10 burpees, 10 squats, 10 push-ups OR 3 min. AMRAP 150-lb back squat.
For Time: There would be a set amount of movements and you just do them as fast as you can!
EMOM: Every Minute on the Minute: Movement(s) to be done on the minute. When complete, rest until the next minute.
PR: Personal record
CTB or C2B: Chest to Bar: a pull-up variation
Tabata: 20 sec work + 10 sec rest for 4 minutes
Reverse tabata: 10 sec work + 20 sec rest for 4 minutes
RX: “prescribed”: doing the workout exactly as it’s programmed vs. scaled (see below)
Scaled: programmers will often provide scaled down versions to make the workout achievable for everyone. I.E. lighter weights or box step-ups instead of box jumps.
1RM: 1 rep max. A lot of programming calls for doing a lift at a certain percentage of your one-rep max. It helps give you an idea of just how heavy a certain workout should be.
#X#: Whichever number is first is the amount of sets you do. Whichever number is second is the amount of reps you do! Example 3X2 = 3 sets of 2.
This week, we had the opportunity to try out Speed Flex in Dallas. We were stunned to find out that the studio has been open for 3 years! It is the first of its type in the entire country. This 30 minute class uses machines that elicit isokinetic contractions. This class is meant to provide a personalized intensity of workout, because it’s resistance-based, meaning it allows for “a professional athlete to train alongside a retiree”. There should be little to no muscle soreness after taking the class, because it is made up of solely concentric movements. The class we took was a HIIT-type modified Tabata, spending 20 sec at each station & 8 sec to rotate. We wore heart rate monitors around our chest, and mine said that I burned 360 calories in 30 minutes. I did wear my Polar watch, as well, but that only said I burned 180. It was a fun upbeat class, and we would definitely attend again! Info can be found at the link below.
Two years ago, my friend invited me to a 5:30am Flywheel class before work. It took a couple invitations to get me to go, and even when I did, I was half asleep for the first ten minutes. These days, I bop into the gym around 4:15 bright-eyed and bushy-tailed (for the most part). Here are my secrets:
I’d love to know when YOU like to workout and how that helps you!
On Saturday, we went for a walk along the Katy Trail in Dallas. Once upon a time, I lived Uptown and brought Zach to the Katy Trail on his first trip down to visit me. Maybe it’s the sentimental part of us or maybe its just the paved shaded path, but this is one of our favorite places to get some outdoor activity. We love to park near Knox/Henderson, grab a coffee at Starbucks and walk about 1.5 miles and back. If you haven’t checked it out, definitely give it a visit.
I’ve recently started a new job, and with that comes traveling + a busy schedule (and wearing suits vs. lululemon). This doesn’t mean fitness has to go on the back burner, but it DOES mean that sometimes it means working out without a barbell. One of the first things Lauren and I check out when traveling is the hotel gym. Lame? Maybe. But there’s comfort in knowing that most hotel or apartment gyms at least come with a rack full of dumbbells. Whether the collection is small or large, you can still train to reach your goals using only dumbbells. Obviously Dumbbells can be great for convenience sake, but they can also serve very valuable training purposes as well. Just to highlight a few, improvement in stability and range of motion, easier adaptations to changing grip/angles as well as loading/transitioning into other movements. This makes the dumbbell a great training tool when dealing with injuries or any training limitations.
Hi everyone! I know I’m late on weekly workouts, but I wanted to add a second component this week.
For those of you who may have read about my fitness journey (here) or followed for a little while, you may know that I’ve been “bulking”. I say that lightly, because it’s been a slow process and really nothing extreme. I’ve gotten to the point where I want to start “cutting” back down again, and I’ve been looking for some guidance/a program to follow. Zach recently downloaded The Bulking Protocal (here) from Power Athlete, and he told me about The Leaning Protocal (here). Well, I downloaded it on a whim and thought I’d share with you some of my “tricks of the trade” from when I originally cut down 20+ pounds (over 2 years) and what I’ll be TRYING to keep in mind over the next few weeks. Keep in mind that I am not certifed as a trainer or nutritionist. All of this information has come from trial and error and the guidance of my sweet husband (who is a CSCS and studied nutrition in college). I really encourage you to seek out guidance from professionals.
2. Ditch the scale: I still struggle with this, I really do. But having my body fat measured on a weekly basis gave me a whole new perspective. When I decided I wanted to do a small “bulk”, I knew I’d have to watch my weight go up. But as I did so, I experienced some newbie gains and saw my weight go up while my (overall) body fat percentage went down. That doesn’t mean I didn’t gain any body fat–it just means I gained more muscle than fat. This is possible. At this point, I’m working on cutting down a bit, but I have a little more freedom to let go of that scale number.
3. Protein: I see some YouTubers or Instagrammers claim that you can protein from things like hummus and nuts, but y’all–how many nuts & tubs of hummus are you eating?! These new macros have me aiming for MORE than 1 gram per pound of body weight. When I used to just track calories vs. tracking macros, I ate probably 60-80 grams per day. I’ve had to up that quite a bit, but it makes all the difference with recovery, muscle growth, fat loss, and basic functioning of the human body.
4. Cross-training: What I have found works best for my body is incorporating more than just one type of training. I’ve gone through points in my life where I just did yoga, or just did spin classes 5-6 times a week. Those workouts are great in isolation, but the best results I’ve come from mixing up the workouts and training all parts of the body. I do a lot of weight training currently and the beauty of that is the room for variety within the workouts. I’ll do a super intense Crossfit-esque WOD, a slow body-building type workout, or add in cardio. Zach and I have been hitting a lot of yoga classes in DFW too!
Do you have any tips for a small cutting phase? I’d love to learn about your favorite tips and tricks!
Along with this week’s weekly workouts, I wanted to include something that has changed the game a bit for me. Keep scrolling to learn more!
So, the game changer I mentioned…over Spring Break, I found myself wondering how my home all-day activity level compared to my teacher life activity level. It certainly seemed like I was expending a lot less energy on my couch watching Netflix than my typical chasing around 7-year olds. I read a few reviews and impulse ordered the PolarA360 watch on Amazon same-day shipping.
I absolutely love being able to check my steps & calories burned throughout the day, BUT I find this most helpful during my workouts. You can use the touch screen to display exactly what you want during your workout. I usually default mine to current heart rate and time spent during workouts, but you can see the percentage of time spent in different heart rate zones or calories burned during the workout.
It’s been the most fascinating to wear my watch consistently during cardio, weight training, barre, and yoga classes!
If you wear it all throughout the day, it tracks your activity level, notifies you if you are inactive and gives you graphs to show how your day was. The examples above show an ACTIVE day with a workout, and the second shows a more typical day with afternoon workouts. You can see the time of day when I was taking an afternoon nap and the times during the day when I sat consistently. Pictured below are screenshots of the daily summary VS a screenshot of the workout information it gives you.
I find myself setting additional goals throughout if I notice my heart rate is low OR if I don’t seem to be burning very many calories.
Do you have a recommendation for a heart rate monitor? What’s your favorite workout watch?
You may have read my review on protein bars here. Since then, I’ve tried out a couple of new protein powders and wanted to share my thoughts. With that being said, I want to highlight that these should be treated as a supplement, not a meal replacement or replacement for eating real protein-packed foods. Almost all of my choices are chocolate flavored, but note that these products do come in other flavors–I just haven’t tried them all : )
Taste: This is a pretty no-fail choice if you want a tasty chocolate protein. A worker at Vitamin Shoppe asked me how I could stand the “meat taste”. I must have given him the most confused/disgusted face, because he quickly retracted his question and said “oh it must just be me…” ha!
Nutrition: 120 calories per scoop-23P, 8C, 0F. It as added BCAAs and added Creatine.
Overall: This protein is a little foamy when mixed, but it mixes well. I think this is the perfect option for people with casein or whey intolerances/allergies. It’s an alternative to a “green” or vegan protein powder, if you’re okay with animal products.
Taste: SWEET! The first two or three shakes I drank with this protein were almost nauseatingly sweet. I eventually got used to it, and other proteins started tasting bland in comparison.
Nutrition: 120 calories per scoop-24P, 1C, 1.5F. This is a whey + casein blend.
Overall: I like having the benefits of both whey + casein. Zach explained to me that whey protein is quick-digesting, so it causes a spike in protein synthesis. Casein is slow digesting, so it releases amino acids over time. If you can get past the sweet flavor, I do recommend this choice.
Taste: Like I mentioned before, this tasted bland in comparison to PEScience, but either way, I like the flavor. It’s easy to get down post-workout or early in the morning.
Nutrition: 130 calories per scoop-21P, 8C, 1.5F. This is also a whey + casein blend with BCAAs and 2.2 G Leucine.
Overall: This is a very inexpensive protein. I think a 4lb container on Amazon goes for about $30. In addition, it’s also an extended release protein with the whey + casein combination.
Taste: Y’all. This is not a favorite of my mine for taste. The only time I use this is in a smoothie, with lots of mango/acai/things to take away the green/powder taste.
Nutrition: 110 calories per scoops-20P, 3C, 2F. This is a combination of pea protein, hemp protein, and brown rice protein. You get the benefits of spinach, kale, and broccoli too!
Overall: After having this in my cabinet for a while, I rarely find myself reaching for it. It’s one of those situations where I’d rather just plain eat broccoli OR drink a green juice if I’m desperate to get greens in.
If you’re looking for single-serve packets, my favorite are the BodyTech Whey Protein Powder from Vitamin Shoppe in Red Velvet or Mocha. These come in little packets that you can throw in a gym bag or lunch box and not worry about packaging anything up. I like to keep them on hand for a quick go-to.
Please note that I am not a nutritionist. I am simply sharing what works best for my body and my tastebuds. Zach and I are happy to answer any additional questions/comments you may have (he can share HIS nutrition background)!