21DSD T-6 Sugar, it’s not me, it’s you.

pure paleo 30

Bacon, Avocado & Olives

As 2014 winds down, I am reflecting on my intentions for 2015. I’ve declared that I’m done struggling with food cravings. After all my holiday treats, I feel a little gross. Starting 5 January, I am leading a 21-day Sugar Detox with a group of friends who want to kick sugar cravings to the curb. Easily. With kindness. With nourishment. This week is “Prep Week.” I’m looking at recipes and planning my “re-entry” from the holidays. I want to make this as easy as possible. And preparation leads to success.

Find Out More Here!

If you’re not entirely sure whether you need a sugar detox, take a moment to answer the following questions from Diane Sanfilippo’s book, The 21-Day Sugar Detox:

  1. Do you crave sugar all day, every day—or even a few times a week? I’m talking about candy, sweets, chocolate, or lots of fruit.
  2. Do you crave carbohydrates? These include…

View original post 150 more words

rowing sprint intervals 1:3

Fire breathers:

  • 10 rounds on the C2 rower of:
  • Pull a sub-1:25/500-m pace for as long as possible
  • Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.

Scaling for the rest of us

7-10 rounds
Pull a sub-1:45/500-meter pace for as long as possible. Rest 3:00.

5-7 x 1:00 sprints
Pull as close to sub-2:00/500-meter pace as possible. Rest 3:00.

Note: warm up first!

21DSD – T-7 One week away from Day 1 (Monday, 5 January)

I’m thinking about ways I can make this program easier: I will succeed at three week sugar-free me.  I’ve joined the official program at the basic level, so I can have access to the 21DSD forum. Join Here!

Identify your why

  • why are you doing this? What do you want to get out of it?
  • what are you willing to put into it?
  • how do you plan to stay on track? do you have a reminder system? A buddy?  Come join us at 50 Fit.

Learn from the past

  • What have you tried in the past?
  • What worked? What didn’t?
  • Think about how you can apply what you’ve learned. Write some notes to yourself.

Read the instructions in 21DSD

  • choose your level (keeping in mind the phrase, “don’t be a hero”)
  • look at the yes/no lists for your level
  • do you need an energy modification?

Plan for your success

  • when you are most successful, do you follow a meal plan? or do you like to play the “What’s for dinner” guessing game?
  • when do you usually shop for food? How often?
  • do you like to cook? When are you going to prepare your meals?

Look ahead! 

  • What can you do this week to make next week easier?
  • Can you use next weekend to prepare some meals in advance?
  • Decide if you want some more support.  You can join the program here:

Click Here!

stop lying to yourself. it’s not too late to make a difference.

We lie to ourselves when we say, “it’s too late for me.”  This story seduces us into inaction. THIS interesting story suggests that regret begins to set in around age 50.  But if you want to make a difference, our age is our advantage.  In this powerful new Tedx Talk, heart doctor Jonathan Sackner-Bernstein shows how our brain power increases after age 50 and why we primed for our most successful years yet.

Skills + experience + wisdom = success. 

faster results, less time

I had a great time coaching at CrossFit Scheveningen today – showing the athletes Tension Release Exercises™ – a wonderful way to help your muscles recover more quickly after a workout.

Today I tried a 2k “burst” session instead of a steady row.

  • 60 seconds warm up
  • 30 seconds hard
  • 60 seconds recovery

Repeat 30:60 intervals until done. Cool down for a minute if you’ve finished on a burst interval.


happy birthday to me

I think I pledged to move and write about it every day. Then skipped a week. I’ve been doing pretty well. I got “distracted” by the need to grade final exams. I still have some more to grade.

I celebrated 51 yesterday. It’s a state of mind, so I decided I would try to imagine 15 instead. And then I decided I prefer being an adult. So 51 it is.  And I did the Insanity Fit-Test today.  Ouch.

  1. switch kick: 40 (2 reps =1 -> I lost count several times) 😦
  2. power jacks 42
  3. power knees 60 (l)
  4. power jumps 30
  5. globe jumps 6 rotations
  6. burpees (“suicide jumps”) 10 slowly
  7. push-up jacks 10
  8. plank obliques 12 pair

The fit-test itself was pretty intensive.  I’m going to give this my best.  This is a six-days-a-week two-month program of high-intensity sweat sessions. I bought the DVD’s over the summer and was scared to start. ha ha.  I figure there’s no time like the present.

The shrinking days of December steal my energy. So I’m fighting back.  What are you doing to keep moving in December? xx