I'm sorry....

I'm sorry I have been MIA as of late, Philosophers.  My life has been quite hectic recently and I haven't had much spare time.  I've also been healing from my neck going out on me, so no workouts either.  I do have some exciting things in the works for PhilosophyFit, though!  Stay tuned, I'll be back with new workouts and recipes VERY SOON!!

-Monica

The (Brutal) Warrior Dash Training Workout

Check out the Warrior Dash:

Hey there Philosophers!

A friend of mine is going to do the Warrior Dash (http://www.warriordash.com/)  in a couple of weeks (I missed the registration deadline *tear*) so I put together a training workout specifically to get ready for this crazy race!  The race is one obstacle course after another.  There is running, jumping over fire, crawling and climbing over nets and walls, crawling under barbed wire through the mud, pushing your way through rubber jungles, and balancing on rickety beams.  Most people end the race with a few beers and shots, but you have to get to the end to earn your reward!

The routine I created will build incredible core and upper body strength and improve endurance, agility, and speed.  Every single muscle in your body will get worked in only 25 minutes.  I'm warning you, this workout is INTENSE, but the Warrior Dash will be a piece of cake after a few weeks of this routine.

The key to getting the most out of this workout is to keep your intensity up by working at your max effort.  You are going to want to quit.  Don't.  You can modify the moves to make them easier if you need to, but don't stop!  Remember, the more quickly you move from exercise to exercise, the more bad ass you are!

If any of you out there are competing in the Dash, or a race like it, let me know how you liked it and how you did.  I can't wait to crawl through the mud next year!

Work it, Philosophers.

Monica

PS Make sure to eat plenty of carbs before this workout (you'll need them).  Afterward, replenish your carbs and eat lean protein for your muscles.  Make sure you stretch before and after too!

The (Brutal) Warrior Dash

Training Workout

This workout is broken up into 4 segments for a total of 24.5 minutes.  You will need an interval timer, a jump rope, and a bar for pull ups.  The key to getting the most out of this workout is to keep up your intensity.

Part 1-Crawling and Running

Set your interval timer for 10 rounds of two 30 second intervals.  You will crawl for 30 seconds then immediately jump up and start running for 30 seconds. Repeat 10x.

Part 2-Pull Ups and Jump Rope

Set your interval timer for three rounds of 30 and 60 second intervals.  You will perform as many pull ups as you can for 30 seconds, then skip rope for 60 seconds.  Repeat 3x.

Part 3-Up & Down Planks and Jump Rope

Set your interval timer for six rounds of two 30 second intervals.  You will do as many up and down planks as you can for 30 seconds then jump up and immediately skip rope for 30 seconds.  Repeat 6x.

Part 4-Jump Tuck Burpee with Reptile Push Up

Set your interval timer as a stopwatch for 2 minutes.  Do as many burpee combos as you can in those 2 minutes.

How to Do the Exercises

Crawling

Get into a plank position on your forearms.  All of your weight should be on your forearms and toes.  Crawl forward, trying to keep your booty as low as possible.  If you need to modify the move, you can crawl on your forearms and knees, but try to stay on your toes for at least part of the routine.  This move rocks your core!

If this baby can crawl, so can you!

Pull Ups

Grip the pull up bar so that your palms are facing you and lift your body up so that your chin is above the bar.  You can hold it here for a second to really feel the burn.  Pull ups are an advanced exercise, so if you need to modify the exercise you can place one foot on the floor for assistance.

Up and Down Plank

Start in the plank position on your forearms.  Lift your body up, one arm at a time, so that your arms are straight, as if you were going to do a push up.  Now lower your body, one arm at a time, so that you are back on your forearms.  Repeat as quickly as possible.  If this move gets hard for you toward the end, you can modify it by lowering your knees to the ground.

Jump Tuck Burpee with Reptile Push Up

Stand up straight.  Lower your body into a squat and jump back into a push up position.  Do one reptile push up, bringing one knee to your elbow as you lower toward the ground.  Jump back up to standing position.  Now do one jump tuck, jumping as high as you can while simultaneously raising your knees toward your chest.  Repeat as quickly as possible.

My model went through quite the metamorphosis-lol

My Grocery List

This post is for those of you who are still trying to eat more nutritious foods as a part of your everyday life.  Nutrition is 80-90% a part of the equation when it comes to looking and feeling like a rockstar.  It took me about two years to fully change my diet for the better.  Now eating good-for-me foods is a natural part of my routine.  I don't even have to think about it.  Eating well is a habit.  This is how I know I will not be a yo-yo dieter, and I hope this is the route the rest of you go down too.

This is my actual grocery list that I put together without thinking I was going to post it, so you can get an idea of what eating a balanced, healthy diet looks like.  Obviously, I have more than this in my fridge and pantry--this is just what I ran out of this week.  Take a look...

Grocery List
F & V's
lettuce
tomatoes
baby carrots
corn on the cob
apples
bananas
onions
strawberries
blueberries
watermelon
peppers
frozen strawberries
veggie stir fry mixes (pre-packaged)
veggie medleys (pre-packaged)
apple sauce
apple juice
any other seasonal f & v's that look good

Protein
almonds
pecans
protein bars
eggs
chicken breasts
grilled chicken strips
ground beef
hamburger patties
Canadian bacon
Tillamook cheddar slices
feta cheese
yogurt cups
pint of vanilla yogurt

Grains
multi-grain bread
brown rice
whole wheat pitas
whole wheat thin hamburger buns
oats 'n dark chocolate granola bars

Other
salad dressing
Yoshida's Gourmet Sauce
coffee
stevia
ground flax seed
epsom salt
extra virgin olive oil

The Power of Your Thoughts

"Whatever you can do, or dream you can, begin it.

Boldness has genius, power and magic in it."

-Goethe

Hi Philosophers,

I feel inspired today to write about the power of our thoughts and how they can transform our lives.  I read an emotional letter from someone who is 300 lbs. and wants to change their life but doesn't know how or where to start.  When I was thinking about the best advice I could offer them, I realized the best thing you can do to start the process of change, is to change the way you think.

Look around you.  What do you see?  A computer maybe?  Photos, coffee, a garden, bills, your pets.  Try to detach yourself as you observe the physical environment around you.  Do you realize that every single one of the physical items around you were first a thought in someone's mind?  There is nothing that didn't first start as a thought.  Before they existed, someone used their imagination to dream up a computer.  Someone thought of the design for the coffee mug I'm drinking out of.  I imagined a garden and planted it.  I had an idea for an adventure and took a picture.  I dreamed of getting a puppy, and now have three dogs lying at my feet.  Everything in your world started in your mind, and if you can truly understand this concept, then you have the power to create the exact life that you want, and you will realize that ANYTHING is truly possible.

Human beings are creators.  We create art, build buildings, plant gardens, start businesses, have children, and write novels.  More of us need to get in touch with that creative part of ourselves, and it all starts in your imagination.

We marvel at children and how they imagine the most outlandish things, believing they are possible.  When did we stop believing in the impossible?  When did we stop using our imaginations?  When did we force ourselves to "grow up" and "live in reality"?

I want all of you to start day dreaming again.  I want you all to start imagining your dream life and BELIEVE it is actually possible to attain.  The only thing that holds you back from your dreams is yourself.  Imagine something you want, own it, take that thought, hold on to it, and think about it often.  What you focus on expands.  Take time everyday to visualize your life as you want it to be.  I think you will be surprised when the things you dream of start to appear in your life.

Here are some tips for controlling your thoughts:

1. Think with words that are positive instead of negative.  Eliminate the words don't, not and no from your mental vocabulary.  Instead of thinking, I don't want to be fat, ask yourself What do I want?  Re-phrase your thought to say, I want to be fit and healthy.  Do you feel how that changes your energy?  Instead of focusing on being fat, you're focusing on being fit and healthy.

2. Take time everyday to foster gratitude.  Feeling grateful will change your life.  You may very well heal depression without anti-depressants!  Even if you feel hopeless and want to give up, think of the things you DO have.  Do you have legs to walk?  Do you have food on your table?  A roof over your head?  A safe neighborhood to live in?  At least one person who truly loves you?  A job?  We take so much for granted, when so many other people live with so much less than we have.  If you are reading this, then you have access to a computer.  Be grateful for that too. 

3. Believe.  You must believe that your dreams are possible.  If you doubt yourself, then you are stopping your dreams from happening.  Some people call this faith.  You must believe and have faith that anything is possible.  Do you want to lose 100 lbs. but don't think you can do it?  Instead of focusing on your doubtful thoughts and all the reasons you can't, think of all the other people in the world who have lost 100 lbs.  If they could do it, then why in the hell can't you?

4. Visualize.  Think about your dreams often.  Think about them in vivid detail.  Imagine how your dreams becoming a reality will look and feel.  Try to picture yourself in your new life.  You can even create a vision board if it will help.  For me, it helps to write out my dreams.  You might notice me staring off into space sometimes.  That's because I'm dreaming.

5. Surround yourself with positive, feel-good energy.  This can be the most difficult step to take, because oftentimes, the negative energy in our lives come from the people we love.  We all have a few Negative Nancy's who bring us down and make us feel bad.  Maybe you have a friend who is always dumping their problems on you.  Maybe you have a friend who cuts you down with snide comments.  Maybe you have someone in your life who beats you with their words or their fists.  These people are viruses and they bring sickness into your life.  Even so, it can be hard to cut these people loose because you might feel guilty about mistreating a friend yourself.  What you have to know in your heart, though, is that once they don't have you to mistreat, they will find someone else.  If you aren't there to hear their constant drama or their gossip, they will find someone else to talk to.  And if, God forbid, you have abusive relationships, they will find someone else to hurt.  It doesn't have to be you.  Find positive people to bring into your life.  Watch positive movies.  Read positive books.  Start day dreaming about positive and happy people entering your life and I promise you, they will start to show up.  You're only job is to lift them up too.

I pray that you all take my words to heart.  Your thoughts have a profound effect on your world.  Whatever you want, you CAN have.  Your world is a manifestation of what you think about.  What you focus on expands.  It all starts with YOU.  Control your thoughts and control your universe.

Take care of yourself, Philosophers.

Monica