threeculbersons

Posts Tagged ‘Fitness’

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!

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Workin It Out

In CrossFit, exercise, Fitness, Food, Life, Running, San Diego on September 20, 2012 at 4:09 am

Morning run

I had an awesome 3 mile short run this morning. It was 70*, perfect running weather!

Not a soul on Coronado!

Came home and combined a WOD and sprint exercise. It was tough. I really hope CrossFit will help me run on tired legs during the Tennessee Ragnar Relay race. Especially since I’ll be running two legs. :/ Guess I should start seriously training, eh?

Wednesday WOD

I don’t why I put 5 rounds. You only go through this once, but you sprint 200m 5 times.

I buy all my “training” food from REI. Anybody else love that store?? I mean, it’s addicting. I can’t go in there and NOT spend at least $100. They are running their 20% off 12 or more nutrition items…can’t pass that up! I’ve also been eyeing Teva sandals for Sophie. Some people like Chaco’s, I like Teva’s.

For my inner endurance junkie!

My workouts warranted Chipotle, right? Well, my parents have never been to this amazing place. So of course, any excuse to go is good enough for me! Steak burrito and chips/salsa. I love that all of their meats are hormone/anti-biotic free.

Food for my running soul…Chipotle!

The wild ones.

The little beasts!

So, I ran in my new Reebok CrossFit Nano 2.0. They aren’t classified as running shoes, but they are “minimal” inspired. They felt great and are super light. Now, can I have a red and grey pair??

Hope you guys worked it out today. Another beautiful day in San Diego (sorry, don’t mean to brag ;))

Feelin’ Beachy!

In 2012, California, Fitness, Food, Life, San Diego on September 18, 2012 at 4:08 am

My growin’ girl!

So, I’m originally from East Tenessee and my parents are here visiting us in San Diego for a few weeks. We are going to Disneyland next week!!!! If you know my child, you know she is OBSESSED with all things Mickey. I mean, she will even watch the old school black and white  Mickey. I bought her a few classics off Amazon a while back. She l.o.v.e.s. him! We have all the plush toys, coloring books, plates/silverware/cups, movies, all of it. So I think I’m more excited to watch her experience it more than anything.

Anyways, we spent the afternoon at the beach today. It’s finally back in to the 70’s and it was a beautiful day.

Pretty girl.

My mom and nephew.

It was back to the grind today and I managed only 20 minutes of strength training today, oh well.

10 DB hang squats, 6 push-ups – 12 rounds for time. 100 plank jacks/mountain climbers alternating every 10. 

Look who got new kicks!

Snazzy right?

What I’m eating…

Breakfast.

So I’ve finally gotten my coffee protein shake the way I want it.

What you’ll need…

4 ice cubes

1/4 c. almond breeze

1/4 c. coffee

2 scoops

GNC Lean Shake 25 – rich chocolate

Couple truvia packets (your choice)

It’s something like 240 calories, 4 g. sugar, 26 g. protein…

Hope you found time to be active today!! 

AFAA Day 3

In Fitness, Life, Personal Trainer, San Diego on September 17, 2012 at 5:39 am

Goofing off.

This is what happens after two 10 hour days in a classroom. Battery problems and practicing joint actions.

Today was day 3 of AFAA personal trainer certification and test day. We studied applied resistance training in the gym for an hour then took the two tests required for certification. Unfortunately, I won’t find out for a few weeks if I passed. I feel very confident about the written test. I’ve been studying since June and definitely felt prepared. The practical test is extremely intimidating. It’s one on one with the instructor, as you are training a client, who most likely needs modification of some kind. Then recalling joint actions of said exercise, 2 stretches for primary muscles, 2 more workouts for opposing muscles, etc… The instructor is very short and to the point and you don’t get a redo. Even with lucking out and getting a fairly easy workout, I know I still could’ve done better. But I can’t redo and can only hope for the best. It really was a case of “fake it till you make it”. ha ha

Looking at some more certifications I can get. I definitely know I will go for my group certification and indoor cycling through AFAA. But also looking at other organizations. The more the better!

We’re done!

My friend, Danielle, took the course with me. We’ve been studying together since June and I literally would have been lost w/o her. We really leaned on each other for support and knowledge and no matter the outcome have learned SO much about the body and fitness. Thanks for the push girl!! And THANK YOU so much to all the family and friends who sent up prayers and ‘good luck’ vibes on our behalf. We definitely felt them all and they helped keep us calm under pressure.

AFAA Day 1

In Fitness, Life, Personal Trainer, San Diego on September 15, 2012 at 6:36 am

 

 

 

 

All smiles…little did I know…

The three day (long) weekend of AFAA personal trainer certification has begun. Today we had lectures from 12pm-10pm. Oh. my. brain. So much stuff was covered, but it’s definitely starting to click. We have a phenomenal instructor, he’s legit. Biggest Loser trainer, along with other great credentials. If I pass this course, I’m driving to LA to personally thank him.

We are experiencing record high heats here in San Diego, 105 today on campus. Ridiculous. I feel like I can’t stay hydrated!!

My buddy, Danielle and I.

One of my running and training friends is taking this certification with me. So happy to not be doing this alone. Well, I’m out…tomorrow is 8am-6pm of more lectures. Was college really 8 years ago? Definitely don’t miss the classroom…ha!

Avoiding Burnout.

In exercise, Fitness, Running on September 11, 2012 at 8:05 pm

That’s right!

Some questions to consider:

  1. Has physical performance declined?
  2. Decreased appetite?
  3. Increased injuries or sprains?
  4. No motivation?
  5. Elevated resting heart rate?
  6. Are you bored when exercising?

It’s either one of two things (or possibly a little of both), you’re overtraining or you’re burnt out. If you can answer yes to those first few things, you’re overtraining. Especially if you engage in high levels of exercise, high intensity, duration, etc… I’m constantly having to remind myself that it’s ok to rest. That’s the key to overtraining, rest. Your body needs adequate rest between exercising, especially high-intenisty ones.

But how can you avoid burn out? Answer: cross-train. I’ve come to love cross-training, it’s what brought me back to running. Cross-training is perfect, especially if you work out at the gym most days.

For cardio, try 10 minutes on the elliptical, 10 on the treadmill, and 10 on the stairclimber. Now you have 30 minutes of cardio taken care of! 🙂 Play an actual sport. You don’t have to be perfect at it. A favorite of mine? Tennis. Replace a run with a tennis game every now and then. Cross-training can change by seasons as well. Focus on swimming during the summer months, cycling during the fall, skiing/running in the winter. Whatever you love! Take a new class at your local gym. Bodypump classes are a great way to get in strength training if you find machines boring or are intimidated by free weights. The instructors are great and will familiarize you with the equipment needed. You can also burn up to 600 calories in an hour. Take a spin or yoga class. If you love cycling or running (like myself) hit up the trails! Make mother nature your gym.

My love of cross-training is why I started doing CrossFit workouts. Every day is different. While the format remains similar, the intensity, weight, duration, & movements change daily.

Avoid the “bored as hell” stage (as I call it – sorry mom!) and switch it up. Your body will thank you.

My favorite form of cross-training.

Motivational Monday

In CrossFit, Fitness, Traveling on September 10, 2012 at 6:09 pm

And your excuse is??

I don’t know who this little boy is, but he is quite adorable. Makes our excuses seem so lame, right? Hope you find time to be active today, even if it’s just taking a walk. Get moving, we all start somewhere!

WOD & Strength done for the day! Like my “box” 😉 Week 3 of WOD has started.

So, I did hit 1000 squats for last week. Go me! Going to shoot for push-ups this week, because I strongly hate need to become better at them. I mean really, I just don’t like them. I’m not good at them, they hurt, no bueno. And yes, I realize now that my picture above says “7 butlers” thanks iPhone for that. I’m so tired, I didn’t even catch it. Supposed to be ‘burpees’. Once again, Jess @ blondeponytail provided the upper body workout. The awesome thing about this workout is the shoulders are firing constantly. I don’t know if you can read that upper picture, but it was:

Push-up to ‘T’, Thrusters, Walking plank, Hand-release push-ups, High-pull lawnmower –10 reps, 5 sets.

What’s fueling you?

Vitalye & GNC GenetixHD Meta-Ignite

I’m a firm believer in supplements if you are willing to put the work in. Sadly, there is no  magic diet pill.

I know this is way off fitness topic. But I will be flying in a few months with my daughter, by myself. She is 2 1/2. You can imagine my concern and I’ve actually flown with her before. It wasn’t good, it was exhausting. I understand why people don’t like kids on planes, but I feel I deserve to spend time with my family over the holidays just like you do. Driving cross-country by myself just isn’t really an option with a child (I mean, it is, but would you want to drive 3,000 miles by yourself?) Exactly. Sooooooo, last time we flew, she was in my lap. I’m buying her a seat this time and I’m strongly considering a car seat. I know I will have to lug it around, but if it means more security and keeps her strapped in for 4 hours, I’m all for it. Has anybody flown with car seats before? Best brands? I like the Eddie Bauer/Safety 1st boosters. But just don’t know. I will be contacting the airline once I buy our tickets to ask but thought I’d ask for feedback. This mom would appreciate ANY advice!! Thanks!

Get your ZUMBA on!!

In Fitness, Life, Tennessee, Weight loss on September 10, 2012 at 2:33 am

I asked my dear friend if she would write a guest post for my blog and she happily obliged. Rachel and I have known each other 10+ years and have remained close as adults. She is truly an inspiration to me and many others! Here is her story…

Hey Ya’ll! Greetings from Northeast Tennessee! My name is Rachel O’Dell and I am so excited to be Cayla’s guest blogger today! I am a Pre-K teacher by day and a Zumba instructor by night. I want to take a few minutes and share with you my fitness story. I danced for 15 years-from the time I was in preschool thru my freshman year in college. When I say I danced, I literally danced everywhere I went. After my freshman year, I decided to give up dancing and focus on my studies. When I gave up dancing, I also gave up any type of fitness and physical activity that I could be getting. I kept up this lifestyle for several years and eventually, this lifestyle caught up with me. I gained a lot of weight, had a few health problems, and lacked self confidence. In the Fall of 2009, I decided that I needed to change the way my life was going-I needed a lifestyle makeover and change! I started walking each afternoon after work. When I first started walking, I could only walk for about 25 or 30 minutes, but I did this each day. After a couple of weeks, I was able to bump up my time. During the winter months, I kept up my walking, but this time on the treadmill. Once spring and summer came, I was able to resume my walking outside. I even started running-just for about a minute during each walk. Then, during the fall of 2010, I was introduced to Zumba. I was told I needed to try Zumba because I had a dancing background. I went into my first class thinking, “This is crazy, I am not going to like this Zumba. It is not real dancing!” Boy, was I ever wrong! I came out of my first class HOOKED!!!!! Eventually, I was taking 3 or 4 Zumba classes each week! I just couldn’t get my fill! I also started loving exercise! I was noticing a difference in me and I liked the difference I saw! In January 2011, I decided that I wanted to help people get fit, lose weight, gain confidence, and live a healthier life. I decided to get my Zumba Instructor License! Now, I mentioned earlier that I am a teacher. That does not mean that I like to be in front of people talking or leading exercises! So, becoming a Zumba instructor was definitely out of my characteristic and comfort zone. I have been teaching classes for a year and half and I usually teach between 5 and 6 classes each week! I love teaching Zumba! I love helping people get fit and burn calories and lose weight. I love Zumba because it is a non-threatening exercise program-meaning, you can be in this class and be with people from all various exercise and fitness levels. If you don’t know what Zumba is, let me share with you a little bit about it! Zumba is a Latin-inspired dance fitness party! You just come into a Zumba class and you get ready to shake it. It doesn’t matter if you are the most fit person in the class or if you are just a beginner at physical fitness, you move how your body allows you to move! Zumba is a class for anyone! 

Since beginning my fitness journey, I have lost 80 pounds and I have toned up my body as well! I credit a lot of success to Zumba! I might have lost a lot of weight, but I have also gained some things. I have gained my health back-I can breathe easier, I feel like I have more energy, and I can move around with my students better because I am able to now! More than that, I have gained my self-confidence back! I love that I am able to help others gain that confidence as well! I know that I am doing my job when they share with me their success stories! When my students leave Zumba, they leave laughing and smiling, and sweaty! That is what exercise is all about! Also, because of Zumba, I have more endurance and I have started running. I have completed several 5K and 8K races. Now, I am training for my first half-marathon in December!

 If you want to try out a Zumba class in your area, go to www.zumba.com , click on Find Instructor and enter your information. If you are in Northeast Tennessee, look up my schedule, I would love to have you join me and my Zumba classes!    

Before

After

Rachel’s visit to San Diego

Auntie Rachel

Hope you enjoyed reading Rachel’s fitness journey.

Have you taken Zumba classes before?

Sweat it out Saturday

In CrossFit, exercise, Fitness, Life, Running, San Diego on September 8, 2012 at 10:05 pm

Time – 9:20

Sophie and I started off the weekend with a 3 miler on Coronado. I forget how heavy she is to push, but makes for a great upper body workout. Then came home and did my WOD workout (above). That’s 950 squats for the week. And yes, I totally plan on hitting 1000 tomorrow.

Afterwards, I did this short but heart-pumping set from BlondePonytail. I told you, she was my trainer. 😉

Squat jumps, plank jacks to spidey, split-jack lunges, burpees. 

Set timer to 20:10 for however many rounds you want. I did 3. It was roughly about 6 minutes.

We are lucky to live in San Diego and the tourists have all gone home! So after our run, Sophie and I did some more running up and down the beach playing in the water.

I mean, how cute is she?

California Girl!

Beach babe!

So, I’m in the market to buy a few weight plates (rubber). Any recommendations? I would rather purchase in store so I could play around with them, but am open to online if recommended. 

Enjoy your weekend!

FitBook Affiliate Partner

In Fitness, Life on September 6, 2012 at 1:33 am

Hi guys!

I’ve become a FitBook affiliate partner, because I truly believe in their products! Please check out their products and stay tuned because I will be doing a FitBook give away in the near future!