threeculbersons

Archive for the ‘Fitness’ Category

Fitbook Giveaway Results!

In Fitbook, Fitness, Running on October 10, 2012 at 2:19 am

I’m happy to announce that Kelsey @ So Much Life To Live is the winner of my Fitbook Giveaway!!! Congrats girl and thanks for reading!!

Here is what she gets:

Fitbook.

Kelsey, email me at twoculbersons [@] yahoo [dot] com with your address I can ship your prize too!

I had an amazing run on Coronado this morning. I skipped the beach because I really need to get used to the road again, for this upcoming Ragnar. I hate when I’m feeling awesome, but have time limits on my run. That was the case this morning. But I still managed 4 miles (fartlek) at an 8:15 pace. I’ll take it!

Came home and enjoyed this shake, it’s new to the mix!

GNC Total Lean – Vanilla Bean

Vanilla Bean – 180cal, 9g protein

Hope everyone is having a fantastic week!

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Fall Mornings: Crockpot Oatmeal

In Fitness, Food, Life, Recipe on October 6, 2012 at 5:57 pm

 

Apple Cinnamon Crockpot Oatmeal

I made Apple Cinnamon (my favorite) crockpot oatmeal for the first time last night and it’s delicious! I love oatmeal, but was skeptical that this would be tasty. It’s not only tasty, but it’s also clean and healthy.

Ingredients:

What you need.

What I used…

Grease your crockpot FIRST!!

I used Unsweetened Almond Breeze in place of skim milk and rolled oats instead of steel cut (didn’t have any).

Throw it all in the crockpot, sliced apples last and cook on low for 7 hours. I got up this morning about 7 and put my crockpot on warm. Left it that way until 10 and it was perfect. I added a few packets of Truvia, well because I have a sweet tooth.

Nutritional Info:

3/4 c. serving size – 149cal (that’s using skim milk), 3.6g fat, 27.3g of carbs, 3.9g fiber, 4.9g protein.

Original idea came from here.

Last night.

This morning!

Yesterday, my new medicine ball arrived, along with my Gymboss timer. I love them both!! So of course I had to try them out.

WOD: 10 weighted squats – 30lbs, 10 strict push-ups – 5 rounds for time

Thrusters and wood chops, oh my!

Used the weight plate for thrusters and the medicine ball for wood chops and more push-ups. Killer workout.

Last thing, if you know me well, you know I LOVE sports. Baseball and football are my two favorites, but I just love competition in general, so I get sucked in to most sports. Last night was VERY bittersweet as a baseball and Atlanta Braves fan. I’ve been a Braves fan my whole life, been to countless games and cheered religiously for them. Chipper Jones was a rare athlete in that he stayed an Atlanta Brave. For as long as I can remember, he has been the face of the Braves. The reason I’ve been a fan. Along with John Smoltz, Chipper has always been my Brave. You know, the one you buy their jerseys, t-shirts, etc… So his last at bat was emotional. I had invested many hours of my life cheering for him and I’m incredibly happy he has retired an Atlanta Brave. Thanks for the 19 seasons, Chipper!! Every minute cheering for you was worth it!!

My favorite Brave!

Planktastic-Core

In Beach, Fitness, Running, San Diego on October 4, 2012 at 9:55 pm

If you’re a runner, you definitely understand the importance of a strong core. Agree? Agreed. Now, some people hear ‘core’ and think of those stubborn abdominal muscles. When I refer to my core, I’m referring to not just my abs, but also my back, glutes, and legs. It all needs to be strong. Our core supports daily activities along with physical activities/exercise.

I have a few favorite core moves that I incorporate daily in to my routines. I thought I would post my top 5 (as of right now, it does change). A few things to consider when working your abs and core. Always remain in neutral alignment, keeping your abs contracted (sucked in) and butt down. Hands are usually about shoulder-width apart. I love plank workouts…what better way to strengthen your core and work on flexibility and balance at the same time?

Plank-2-spidey:

Plank-to-spidey

Hand-release push-ups:

Hand-release push-ups – just like a regular push-up except you are coming all the way down, release hands, then push back up.

Plank Cross-unders:

Plank cross-unders. Knee to opposite elbow.

Mtn. Climbers:

Mtn. climbers – adds a little cardio interval in the mix.

Plank toe-taps:

Plank toe-taps

Just a few core exercises I’ve been doing lately. My favorite being the plank toe taps, it gets your HR pumping, especially if you add a plank jack in to the mix.

Oh, guess who joined the shaker/blender world??

GNC’s Pro-sculpt, pre-run fuel.

Did a 3.5 mile beach run this morning, which was no joke because the tide was high or at least seemed that way because they had the sand banked up. So I was either in the soft sand or at an incline. It was stupid really. But I got it done in 30 minutes, which gave me an 8:34 pace. Not bad for sand. Heading out again tonight for another 4 miler with my group…trying to prepare and train for Ragnar Relay!

Disclaimer: Consult your Dr. before trying new exercise programs/moves. If at any time you are in pain, discontinue the exercise. I’m sharing my personal exercises, if you choose to try them, you do so at your own risk. 

Do Work Wednesday

In CrossFit, Fitbook, Fitness on October 3, 2012 at 9:58 pm

Did you get sweaty today??

Show your #proof!

Wednesday WOD:

Wednesday WOD

Because I don’t have a barbell, I used a 35# weight plate.

Core circuit from http://www.blondeponytail.com : 20seconds work – 10seconds rest – 5 rounds

DB swing

Push-up w/ toe tap

Single arm reverse lunge

Skull crusher in bridge

The shirt I’m wearing above is a Fitbook product. I love their message of live, life, fit. Not live life skinny or a size two…but being fit and strong.

Get Fitbook Giveaway!

In CrossFit, Fitbook, Fitness, Giveaway on October 3, 2012 at 1:25 am

Fitbook is a product that I LOVE and use every single day. Because I love this product and my readers so much, I decided to do a giveaway.

Here is what I’m giving away: Fitbook: 12 week nutrition & fitness journal and red fitbook pen.

Fitbook and pen

My affiliate page if you are interested in ordering more Fitbook products. They have awesome journals and shirts!

How to Enter:

1. Tweet – “Enter to win @caylaAculberson Get Fitbook giveaway! #livelifefit https://threeculbersons.com/2012/10/03/get-fitbook-giveaway/

2. Leave a blog comment telling me how you would use Fitbook. Ex. – Would you use it to track nutrition, fitness goals, or both? Or would you use it as a training tool for Crossfit, running/races, etc…?

Giveaway will remain open until 10/09 and winner will be selected at random. Best of luck! And remember to live life fit!

No Rest Sunday.

In CrossFit, exercise, Fitness, Food, Running, San Diego on October 1, 2012 at 5:49 am

 

Hodads

If you are ever in San Diego, allow me to treat you to the best burger in town (at least I think so). Hodads is this tiny little hole in the wall burger joint downtown, and it’s amazing. We ate there for lunch today. Sophie is telling a big story above, how cute is she? But with that delicious burger, had to come an intense workout.

GNC Pro-Scuplt – Fruit Punch

Pre-Workout

So, pro-sculpt is growing on me. You mix 1 scoop with 10oz of water. It reminds me of some sort of childhood medicine. Each time I use it, I like it a little better. The best thing is, I get the kick I need. I typically use pro-sculpt if I’m going to be doing lots of cardio. If I’m doing strictly strength training, then I’ll take the GNC Meta-Ignite. So far, no complaints.

The Workouts:

Fitbook

WOD: 10 rounds – 10 hand-release push-ups & 10 squats

By round 6, my triceps and shoulders were on fire. I went through those 10 rounds with very little rest. All you really need is a mat (if you’re on hard surfaces).

HITT: Provided by BlondePonytail.com I’m loving her GNC series workouts. They are the bomb! 

I switched it up a little bit since I technically just did 100 push-ups and don’t have a medicine ball (yet!)

Equipment: Jump rope, medicine ball/or dumbbell/kettlebell – whatever you have. An interval timer.

1. Thrusters/Jump rope – I used a 15lb dumbbell instead of a medicine ball.

2. Plank toe taps/Jump rope

3. Wood chops R/Jump rope

4. Wood chops L/Jump rope

You can check out the link above and watch her video demonstration. You set your interval timer to 30:30. 30 seconds of first workout then 30 seconds of jump rope. No rest. I was sweating right off the bat. I did plank toe taps instead of the push-ups.

Followed all that up with 30 minutes on my bike trainer doing speed intervals.

New favorite treat.

Sophie and I have fallen in love with Trader Joe’s Almond chocolate ‘milk’. It’s so good and a nice little treat. It’s a little high on the sugar side, so I don’t drink a full serving. But it’s sweet and tastes good after a workout.

Tomorrow starts trying to get my body back in decent racing form. 1 month till Ragnar TENNESSEE!!!!!!

Disclaimer: These are workouts and supplements that I do and take. I’m in no way recommending you do or take them. Always consult your physician before starting a new workout program. I use my blog as a way to share workouts and products that are beneficial to myself. You assume all risk of workouts and supplements you take. 

Mind Games

In Fitness, Food, Road race, Running, San Diego on September 30, 2012 at 3:50 am

I set out early this morning for a 10 mile run with two of my best running buddies. Both have pushed me through many a painful runs while marathon training. There is something special about the bond you share with your ‘endurance’ friends. They get it. They understand when everyone else just thinks you’re crazy.

Last weekend said friend and I ran 8 miles, fairly easy.

Danielle, my dearest friend.

This weekend, knowing I should run long, was already in the mindset that I didn’t want to run more than 6 miles. This week starts an intense training month leading up to Ragnar Relay, so I thought I’d take it easy this morning. Nope. Danielle says “I’m running ten”. She is one of the LUCKY few who was accepted in to the Nike Women’s Half-Marathon in San Francisco (SOOOOO happy for her) in a few weeks. It’s a lottery entry, she is stoked to be running it. So, how can I leave her hanging for 10 miles alone? So another friend and I man up and run it with her. Endurance was fine, but my legs hated every step of it. Bricks, much? Especially those last two miles where they were cursing me. Yes, I heard them.  And the red lights, the dreaded red lights. Stopping and going, might as well just shoot me now. Ok, so I might be a tad dramatic…but you get my point. The funny thing is, how many times have I ran 10 miles? I’ve lost count. But I still have those runs where I feel like a beginner and not quite sure how to make my legs move forward. Those are the runs where I have to visualize what awaits me at the finish…

Recovery

A delicious Con Pane cinnamon roll and roasted turkey sandwich. I’m telling you what, you haven’t experienced a deli quite like Con Pane. It makes ANY run worth it! Oh and the San Diego skyline isn’t a bad view either.

Fun in the sun

Took the kids to Coronado to run around this afternoon.

A trick I learned (thanks Holly!) during marathon training to help aid in recovery was to “rinse” your legs using a water hose, as soon as you could after a run. There were many a run, I was standing in my driveway hosing my legs down with ice cold water. But, I swear by it. Same effect as an ice bath, just a tad more bearable. I say that because my legs were sore today and standing in the ocean had the same effect. It was COLD today. But the kids loved it.

Pre-RUN: GNC’s Pro-scuplt and 1 orange.

I’ve also added these bad boys to my supplements.

GNC Triple Strength Fish Oil 1500

Fish Oil

GNC Probiotics Ultra 5 Probiotic Complex with Fiber

Reduces harmful bacteria and aids in good bacteria for digestion.

GNC Total Lean Engergizing Lean Chew

Energy chews

Hope you’re enjoying the weekend!

Yummy Eats

In CrossFit, Fall, Fitness, Food, Life, Recipe, Running, San Diego on September 29, 2012 at 1:00 am

 

Homemade taco seasoning

Do you make your own taco seasoning? Well you should ;).

What you need:

1 tablespoon chili powder

1/4 teaspoon garlic & onion powder, red pepper flakes, oregano

1/2 teaspoon paprika

1 1/2 teaspoon ground cumin

1 teaspoon sea salt & pepper

It won’t turn your meat that weird orange color and tastes better.

Almost done with September…notice our Disney week?

Did a 3 mile beach run last night, averaged a 7:45 pace.  Was your run this gorgeous?

Sunset run.

Friday ‘WOD’: Run 200m, 11 push-ups, 11 weighted walking lunges (35lb weight plate), 11 thrusters. 5 rounds for time.

Core workout: Plank 2 spidey, reverse plank w/ leg lift, V-ups, ankle taps, butterfly sit-ups. 5 rounds, 15 reps each.

Happy Fall!! We might not get all the beautiful tree colors of fall, but my Birds of Paradise have bloomed! Love them!

Birds of Paradise are blooming!

Hotel workin’ out & California Adventure

In California, Fitness, Vacation on September 28, 2012 at 10:17 pm

I have to give major props to my GNC GenetixHD backpack (that I got free w/ purchase)…it’s an awesome backpack.

I carried this backpack all over Disneyland for 3 days.

Also wore my Reebok Cross-fit Nano’s for 3 days straight. Have I mentioned I adore these shoes? Ran 8 miles in them last weekend and they were great!

Hotel ‘gym’ – got my WOD on!

Crossfit WOD ‘ Susan’: Run 200m (treadmill), 10 squats, 10 push-ups – 5 rounds for time. 

No excuses next time you are traveling!

Day 3 of Disneyland was spent exploring California Adventure. Very impressed by this park and took advantage of the fast pass system because it was CROWDED.

California Adventure – Day 3

Notice how unhappy Sophie is?

Cousins

Alden meeting Donald Duck!

Like my Minnie ears??

Ariel’s Carousel.

Our Disneyland trip has come to an end! 😦 But we had a blast and I’m looking in to SoCal annual passes. Maybe next time, Sophie will be up for meeting the characters!

 

 

 

 

 

Making Time.

In exercise, Fitness, Life, Personal Trainer, Weight loss on September 23, 2012 at 11:01 pm

Make time.

Over the course of studying for my PT cert, I learned about several major diseases that affect Americans and how many of them can be prevented or at least modified. And how my role as a PT is not just to “whip” someone in to shape, but to teach people to be pro-active about their well-being. Which is so much more important than how many bicep curls you can do.

Coronary Heart Disease = leading cause in death in U.S. and most of developed world. So strokes, heart attacks, & hypertension.

Cancer = Just a few short years ago, the American Cancer Society suggested that 1/3 of the 570,280 cancer deaths to occur were related to nutrition, physical inactivity, & obesity. So they could have been prevented. In short, 2/3’s of all cancers are preventable. So cancers like lung, breast cancer, colon cancer, cancer of pancreas, skin cancer, liver cancer – all have risk factors that can be avoided.

Diabetes = National Center for Chronic Disease Prevention and Health Promotion says 23.6 million Americans have diabetes (8%) of which those 8%, 90-95% are type 2. Meaning their body does produce insulin but has a high tolerance to it. It used to be called adult-onset, but more and more children are developing type 2. Physical activity and exercise help improve a person’s insulin sensitivity, in turn making it easier for our bodies to utilize the glucose. Obesity is also another major cause of type 2 diabetes.

COPD = 80-90% of individuals suffering from COPD are caused by cigarette smoking. Totally preventable.

You get my point? 

Those numbers were a little sobering to read. Most of which can be controlled and maybe prevented by things like diet, exercise controlling obesity & stress, and avoiding smoking. Now yes, there are intrinsic risk factors that we can’t change RIGHT this second. But the above suggestions are things we can take control of.

Something else that is really crazy…a sedentary lifestyle is characterized as anything less than 30 minutes a day/3 times a week/3 months or less. Basically meaning, if you can’t find time for low-moderate (3.0 speed on a treadmill) intensity workouts 30 minutes a day, at least 3 times a week, you are sedentary. And guess what? That’s a risk factor for CHD. So by adding 1.5 hours A WEEK of low-moderate intensity exercise, you are eliminating a risk factor. 1.5 hours a week…that is seriously not hard.

A huge misconception is people think exercise has to be painful. Like I said above, low-moderate intensity is classified as a speed of 3.0 on a treadmill. Leave the ‘no pain, no gain’ mindset for the elite. Work within your level of fitness and you will start seeing results and eliminating your chances for disease.

My passion is seeing people live their lives happy and healthy. I want to help people become and stay pro-active about their well-being. The above quote is SO true…ignore eating healthy and exercise today and pay for the illness later. Or slowly start turning those positive risk factors in to negatives.

Disclaimer: I am NOT a health specialist. These are all facts obtained by my own research and studying. Consult with your Dr. if you have questions regarding positive risk factors for above diseases.