Tag Archives: Fitness

Weekend Recap

Hello Friends!  A fantastic weekend is coming to a close, but there is so much to tell!

Friday started off with working some clients, followed by this Crossfit Workout:

Warmup: 400m Run, 20 Tire Flips

Main Set:

7 Rounds for time:

7 Deadlifts, 1 Gasser (20 x 10m sprints), 15 pullups, 1 min. rest

Cooldown: Stretch and foamroll. Whew! I finished in 24:25.  The workout was me and the boys this afternoon and I finished first! (But to their credit, they were lifting more weight of course 🙂 )

Saturday brought a very SORE wakeup call and I headed down to the pitch to watch Adam play in Severn River Rugby’s Playoff game against Brandywine.  They played the best game they had played all year against a really tough team, and won 33-15!  Great job boys!! They’ll be playing in the next round of the playoffs against Doylestown RFC next weekend at Brandywine’s pitch outside of Philly.  Go River!!

There’s my man! #9

Ball out! Go Adam 🙂

Go River!

Saturday night we thawed some bison steaks we had in the freezer from Maryland Table.  Never had bison?? It’s awesome.  Bison steaks (also called American buffalo) are one of the leanest meats you can get, and is in most cases leaner than chicken.  It also has more Iron and Vitamin B-12  per oz. than steak.  It tastes mostly like a lean steak, without any “game-y” flavor from what I’ve experienced.  We bought grass fed, local bison meat so even the smallest amounts of animal fat in these steaks contain healthy Omega-3s instead of antibiotics and hormones.  (More later on the benefits of eating grass-fed vs. conventional meats and eating locally!)  Also, Bison are naturally more resistant to diseases and grow faster than domestic animals, so there typically isn’t an incentive for hormones and antibiotics when raising bison.

Anyway, here’s how we prepared it:

  1. Preheat oven to 350°F
  2. Cut the steak into four medallions (we had about 2-3 lbs of bison steak)
  3. Brown steak with Earth Balance Butter on the stove (or butter of choice)
  4. Top with seasonings.  We used Tennessee Whiskey Steak and Burger Seasoning, but any steak seasoning will do.
  5. Put steaks on a broiler pan in the oven, and bake for 30ish minutes until internal temperature reaches 140°F for rare, 150°F for medium*.
*Bison meat is typically enjoyed at a rare to medium temperature and tends to be slightly “sweeter” than regular steak.  It also cooks slightly faster so I definitely recommend watching the meat thermometer to make sure you aren’t over or under cooking the meat.

We enjoyed our bison steaks accompanied with some steamed asparagus, took a walk with the pup, and then the Rugby celebration commenced in downtown Annapolis for the remainder of the evening 🙂

Lastly, this morning, we went to a surprise brunch for the newly engaged couple!! Friday afternoon, we finally got word that my long-time best friend Sarah got engaged while on vacation with her boy!! We are so excited for Sarah and Dan, two wonderful people who couldn’t be better friends to me and Adam.  I just love weddings and can’t wait to help with all the planning and parties!!  Sarah’s mom had a beautiful brunch spread, with some yummy quiches, fresh fruit, homemade whole grain soda bread, and sweet potato muffins! (I must get that recipe!)  Congratulations Sarah and Dan!!

Look at that bling! 🙂

Sarah and Dan engagement montage 🙂 Love you guys!

So as we’re winding down from the weekend, Adam and I turned our leftover bison steaks into bison soft tacos with all the fixin’s and are sitting down to watch the Washington Caps playoff game 🙂  What did you do this weekend??   Hope it was a great one!

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Not All Exercise Professionals are Created Equal

Hi Friends!

Wonder why your hair dresser has to be licensed but your Personal Trainer doesn’t have to be?  Does this concern you?

Click to listen to a Podcast created by my friends at Texas A&M Huffines Sports Medicine & Human Performance on how to look for a qualified exercise professional, as well as learn the difference between personal trainers, exercise physiologists, physical therapists, and athletic trainers.  We are all different!!

Click HERE for the podcast!

A few quick things to look for in your exercise professional:

  • Degree in the field of exericse: exercise physiology, exercise science, kinesiology
  • A nationally recognized certification from American College of Sports Medicine (ACSM) or National Strength and Conditioning Association (NSCA) – both of these organizations are very reputable and require progress on an exercise degree to be able to sit for the exam.
  • EXPERIENCE! – internships, seminars, previous job experience
  • Specialized experience in the area of expertise you are looking for – i.e. cardiac rehab, low back problems, knee issues, etc.


So much can be learned from a qualified exercise professional who has a good understanding of not only exercises, but the way our bodies respond and behave during and after exercise – also known as Exercise Physiology.  This helps in effective exercise programming for clients and patients, as well as proper exercise selection and progression.
Get moving!!
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Sweat Angels

This morning’s Crossfit workout left sweat angels on the floor!!


400m Run

25 Shoulder mobility “Dislocators”

25 Overhead Squats with PVC pipe

25 Pushups

400m Run

Main Set:

Here was the Prescription, scale down when needed:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders jump rope or 60 singles
25 Ring dips
20 Knees to elbows (hanging)
30 Kettlebell swings
30 Sit-ups
20 Hang squat cleans
25 Back extensions
30 Wall ball shots
3 Rope climb ascents or 15 ‘Floor to Standing’ reps

Whew! My finishing time was 21:05, followed by coach’s deep breathing exercises to cool down.  That’s when the sweat angels came out! 🙂

Also, Here’s what I got in my CSA this weekend:

  • Carrots
  • Hazelnut Mint
  • Micro Greens Mix
  • Red Russian Kale
  • Spring Onion
  • Sweet Potatoes (the biggest ones I’ve ever seen!)
Be on the lookout for Kale Chips and other yummy recipes coming from these veggies 🙂

What are you cooking for dinner tonight?? How are you getting your sweat on today?

Happy Monday!!

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Crossfit and CSAs

This weekend we got our first spring CSA (or Community-Supported Agriculture) through Maryland Table.  Since it’s the first week of available produce, it was a fairly small share and the manager gave us some eggs to make up for the small quantity.  As we get closer to summer, the shares should have more variety and quantity because more crops will have become ripe and in season.

I love this way of supporting small, local farmers and especially because it forces me to try produce that I normally wouldn’t pick up at the super market!  Do any of you guys subscribe to a CSA or use farmer’s markets??  I especially miss the Charlotte Tailgate Farmer’s Market, but Annapolis has been increasing their local produce availability lately!

Here’s a little peek at some of the fabulous things we got!

carrots! yum...half eaten 🙂

Watermelon radishes!Slicing the Watermelon radish

Purple, orange carrots and Jerusalem artichokes (aka Sunchokes)

Everything was SO delicious, and I ended up roasting the carrots and Jerusalem artichokes with some chickpeas and rosemary and put them over the Mixed Baby Greens we received in the share as well!  Topped with some TJ’s Parmesean Ranch Dressing…mmm!

Roasted Veggies and Chickpeas

Complete Salad!


Crossfit was a killer!  Here was yesterday’s workout:


  • 800m Row on Rowing Machine
  • 3 rounds of: 21 Situps, 21 pushups
Skill workout:
  • 200m Sprint Run x 3
Main Set:

AMRAP 20 min. (As Many Rounds As Possible in 20 mins.!)
  • 2 Muscle Ups (see video) or Tricep Dips (or assisted progression)….I did tricep dips on parallel bars. Don’t quite have the muscle ups yet!
  • 4 Handstand Pushups (or progression)…I did 30″ decline pushups
  • 8 Kettle Bell swings
Cooldown – Foam Rolling and Stretching (or lay on the floor in pain like Ash and I did :)…then foamroll and stretch)
Here’s the video of how to properly perform a “Muscle Up”:
This workout was craziness!!  If you’re wondering what the progression thing is all about, here’s the deal.  Crossfit sets workouts for the day and writes them “as prescribed”.  This is the hardest version of the workout you can do.  From there, you take each exercise and “scale it down” to your ability.  For instance, if you can’t do a full pullup yet, you can add a resistance band and do an assisted pullup.  If you can’t do a handstand pushup yet, you can do an assisted handstand pushup with bands, a “pike” pushup with your feet on a box, or a decline pushup, or a regular pushup….each of these is progressively easier.  That way, you can do the workout, but it is modified to your abilities and you can work up to what is “prescribed”.  This is a great way to  challenge yourself but still listen to your body and your abilities.
Happy Hump Day!
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Cherry Pit 10 Miler and Road Bike Woes

Sorry this has taken so long to post, but yes, the Cherry Pit 10 miler was a success!  The Cherry Pit 10 miler is run by the Annapolis Striders on the same day as the D.C. Cherry Blossoms 10 miler because so many people enter the lottery in order to run the D.C. race and don’t end up getting picked.  However, I may be a little partial, but I think the Cherry Pit race is just as beautiful, if not more beautiful, than the Cherry Blossoms run!  We ran through some of the farm areas of southern Maryland and saw some of the most gorgeous rural properties in the area.  Even saw a donkey, cow, and horse or two!  I love the country and miss being so close to it in Charlotte, but I guess it’s not so far away here 🙂  I wish I could have taken my camera on the run with me to give you guys some visuals of rural Anne Arundel County!

Ashley and Me at the finish! (I swear we didn't plan our outfits...)

This was also a special race because it was Ashley’s first “long distance” race.  She did great, and I could not have been more proud to run with her!!

beginning of the race

Almost finished!

Earlier this weekend, Adam took his new road bike out for a ride with me and I finally put my clip-in pedals on my bike.

Adam's New Ride - Cannondale Caad 9 Road Bike


I’ve only had them sitting in the closet since last triathlon season….yikes.  If you’ve never rode a road bike with clip in pedals, they are a great investment and give you increased power in your pedal turnover.  However, they take a bit of getting used to because you can’t just put your foot down to stop, you have to unclip.  Not so bad until you forget you are clipped in and go to stop.

Our clip-in pedals - Shimano 105 SPD


Anyway, I figured this was a good time to ease into them since Adam would be learning them too and we could experience our first “clip-in falls” together.  So, they’re on now, and I officially took my first fall with them about 5 minutes into our ride.  I was even stopped and “clipped out” already, but one weight shift in the wrong direction and….boom.  Face to pavement (and subsequently a puddle as well).  Adam laughed hysterically and has yet to fall.  Ugh he’s so good at everything!  But my bet is that his falls will come going 25 mph down a hill being a show-off.  We’ll see…

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MetroDash and Blog Shoutout

Happy almost Friday! I don’t know about y’all but I cannot wait for this work week to be over! Just one of those long ones…

Blog world…Meet Ashley.

She is a peppy, sarcastic, hilarious red-head who I also call my best high-school bud.  She not only is my running and Crossfit buddy, she is one of my closest friends.  And did I mention she’s single? Likes long walks on the beach?  And that she might kill me after she reads this?  Anyway…Ashley has a new blog to share!  It’s called – The Road and the Runner.  Ashley recently accepted a position as Assistant Race Director with MetroDash race company and will be traveling across the country this summer putting on races in various cities with her team.  Very Exciting!!

MetroDash is an obstacle course race that was developed by Navy SEALs.  It includes 30 obstacles that have the athlete conquering things like wall climbs, rope swings, running through tires, and other crazy things.  It can be done as an individual athlete or in teams of four athletes.  Sounds like fun, right??? Where do you sign up? Right here.

Please check out Ashley’s blog and read about her life and workouts as she travels around the United States with MetroDash.  Look for her coming to a city near you, and then sign up for the race!!  I hope to be attending at least one, if not two of these races, so be on the lookout for my smiling face as well! 🙂

Here are the cities currently accepting registrations:

Hampton Roads, VA – 4/17/11

PA/NJ – 4/30/11

Houston – 5/7/11

NY/NJ – 5/14/11

Charlotte, NC – 6/11/11

Orlando, FL – 6/18/11

Atlanta, GA – 6/25/11

Washington D.C. – 7/9/11

Chicago, IL – 7/16/11

Denver, CO – 7/23/11

Salt Lake City, UT – 7/30/11

And you can “pre-register” for these cities:

Seattle, WA

Portland, OR

San Francisco, CA

San Diego, CA

Dallas, TX

Austin, TX

Boston, MA

Get Excited!!!!  For more information, you can email Ashley at Ashley@metrodash.com.

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Crossfit and Nut Butters

Hello!  This morning was another crazy day at Crofton Crossfit!  If you are just tuning in, here’s my first crossfit post.  It’s still kicking my behind and I’m loving every second 🙂  Here’s a snapshot of our workout today:

Warm up:

3 Rounds of: 30 double-unders, 10 pushups (release at floor), 5 Goblet squats


Main Set:

25 mins. finding our 5RM Back Squat and 3RM Bench Press

5 Rounds of 200m Row followed by 1 min. rest

Results: 5 RM BS = 95, 3RM BP = 75, Row=4:35

COOLDOWN Foamroll!

P.S. – If you’re not familiar with the awesomeness that is foamrolling, see Jen’s Tutorial…she did a great job!

In other news, last night I made homemade Chocolate Chip Cookie Dough Almond Butter! It. Is. Awesome.  This is straight from Ashley’s blog, so kudos to her! I cannot take credit for this beauty.  Ashley over at “Edible Perspective” is the queen of homemade nut butters and has a million different flavors on her blog recipe site to tantalize your tastebuds.  If you have never made your own nut butters before, I highly recommend it.  All you need is a food processor.  If you don’t have one, please buy one for your own sanity…I can’t live without mine!

Picture of Ashley's nut butter from http://www.edibleperspective.com

Making your own nut butters is so much more cost-effective and you can control the ingredients going into your nut butters.  A huge plus.  If the ingredients in JIF, Skippy, and Peter Pan haven’t scared you away yet, try some natural peanut butter or almond butter.  And I’m not talking “Skippy Naturals”.  Have you read that ingredient list?? Sheesh. Trader Joe’s has some great options!  For example, the ingredients should not stray too far from ‘peanuts, salt’.  And homemade is just that much more awesome because you can add things like coconut or chocolate chips! Mmmm…

Hope everyone has a great week!!

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Attention Women Runners!

Hi everyone! Hope you all are having a great St. Patrick’s Day.

If you are a runner or want to be one and live in the Annapolis/DC Metro/Baltimore area, I have a great race for you this summer!


I recently accepted a volunteer position as a Race Ambassador for the ZOOMA Women’s Race series. The event includes a 10k and a Half Marathon in Annapolis on Sunday, June 5th 2011.

This year, we’re looking to bring over 4,000 women to the starting line, and it’s my job to draw in as many MD/DC/VA area runners as possible! We had our kickoff run/celebration this past Saturday and everyone who came was awesome! There are beginner runners, veteran racers, and everything in between!

So even if you’ve only ever run a 5k, a 10k is totally doable! We have a great training program set up courtesy of Gracie’s Gear that will build you up to your distance in the next 12 weeks 🙂

Not only do we have group runs every Saturday around the Annapolis area, there will be the ZOOMA After-Party Expo, which will have live music, food, wine from Barefoot Wine & Bubbly (our sponsor!), post-race massages, demos and shopping!

For more info on the race, here’s the website: http://races.zoomarun.com/annapolis/

For more info on our weekend training runs, go to: http://www.meetup.com/ZOOMA-Annapolis-Training-Group/

Let me know if you’re interested, have questions, or would like to join in the fun runs I’ll be leading out of the Annapolis area during the next few months!

Please spread the word…the more the merrier! 🙂

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Crossfit Craziness

Today my friend Ashley and I went to check out something I’ve been wanting to try for a while…. CROSSFIT!  We went over to Crossfit Crofton to meet the staff and get in a workout.  If you’ve never heard of it, check out the CrossFit website.  It’s basically a hard-core workout that includes many powerful forms of exercise, from running and powerlifting, to agility and yoga.  It has been used to get fire-fighters, military, athletes and the like in shape  for their sport or job.  The owner, Garrett, was great and put us through a short, fun workout that had us sweating and cursing by the end.  My favorite kind of workout!

Here’s what we did:


Rowing machine – 400 m

Shoulder warmup, hip opening stretches

3 x 10 bodyweight squats

2 x 10 warmup pushups

Main Set – Complete as many rounds in 12 minutes as possible!

3 burpees

6 bodyweight rows

9 Wall Balls

Cool Down and Stretch

Fun? yes. Easy? NO!

I completed 11 rounds of these suckers and it was a great workout!  I think we’ll be back soon to sign up for some sessions 🙂

Did you get your behind moving today? What’s you’re favorite workout??

Note: If you are not accustomed to exercise or have cardiovascular issues, Crossfit is not for you….yet.  Exercise is a good idea, but exercising safely is more important.  This is not a beginner’s gym.  However, if you are generally healthy with no health risks and want a nice whipping of your behind, go for it!

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