Next week we leave for Florida and I have been busy doing everything that goes along with traveling with children which mostly means creating endless lists and packing my entire house only to unpack it all in one week’s time. Aside from the packing, I am so looking forward to this. I’m sure most people can relate, but there is just something about being close to the ocean that just feels right plus the quality time with my family is so needed. While on vacation, I make sure to keep-up with my exercise and nutrition just as I would if I were home. I am looking forward to beach and poolside workouts like the one below. I plan to give this one a try next week, and you should too. Head outside, get some Vitamin D and get your heart rate up. Win Win.
Start by marking your “Down and Back”. The original workout says to mark the start and end of 30 large steps, but you can increase or decrease the steps based on your preference.
|Circuit 1||Circuit 2||Circuit 3 (repeat of Circuit 1 but halved)|
|Each exercise below (with the exception of the burpees) is 2 down and backs||Complete Circuit 2 twice. Down and back exercises are noted everything else is stationary.||Each exercise below (with the exception of the burpees) is 1 down and back|
|High Knees||30 sec plank hold||High Knees|
|Butt Kickers||20 Plyo Squats||Butt Kickers|
|Sprint||Walking Lunges (2x Down and Back)||Sprint|
|10 Burpees||Bear Crawl (2x Down and Back)||10 Burpees|
|Lateral Shuffle||30 sec plank hold||Lateral Shuffle|
|Sprint||50 Jumping Jacks||Sprint|
|10 Burpees||Crab Walk (2x Down and Balk)||10 Burpees|
|High Knees||20 Plyo Squats||High Knees|
|Butt Kickers||30 Mountain Climbers||Butt Kickers|
|Sprint||50 Jumping Jacks||Sprint|
|Move to Circuit 2||Repeat Circuit 2. Once completed twice, move to Circuit 3||Finished!|
So what am I obsessing over this week?
Kombucha: When I cleaned-up my diet last year, I developed new food intolerances. I started experiencing extreme burning in my gut and was bloated nearly every evening. I thought this was just what it was like to eat healthy. After a visit to my doctor, blood work and a CT scan (things got pretty serious for a minute) they found nothing, but I was advised to stop eating brussel sprouts. Weird, right? The doctor didnt really tell me why, but the more research I did and through trial and error with my nutrition, I found that my gut works best on a low FODMAP diet. Essentially there are certain foods that just don’t absorb right in my gut leading to the bloating and burning pain that I would experience. These foods include brussel sprouts, broccoli, onions, beans, apples, and dairy (plus many more foods). This is why I have had to cut back on foods that are typically viewed as healthy…they just don’t work for me. An onion can take me down for several hours.
I was talking with a co-worker about my low FODMAP diet, and we got on the topic of Kombucha (Kombucha is a fermented tea drink that is on the list of things to try if you have a low FODMAP diet.). I’ve wanted to try it, but it is so darn expensive to buy…$3 for a regular sized bottle that you would drink in one sitting, no thank you. During this conversation, she mentioned that she brews her own Kombucha. I looked at her like she was crazy, but after talking to her and doing a little research, it is really super easy and inexpensive to brew your own Kombucha. The only thing that makes this brew process a bit strange and maybe even “gag worthy” is that you need a living organism called a SCOBY to brew Kombucha. A scoby looks like a flat mushroom head that is slimy and just gross looking. I almost called the whole thing off when I saw it. Oddly enough you can buy one on Amazon, further validating the fact that you can literally buy anything on Amazon. The SCOBY arrived over the weekend, and I started my first batch on Sunday. Once you get past the disgusting aspect of the SCOBY, the brew process is super simple. I recommend checking out the website Cultures For Health to get more information and directions. I’ll let you know how it goes in about 2 weeks.
The Chalene Show Podcast Episodes 239 and 240: I know I discussed podcasts last week, but during my long run on Saturday I listened to episodes 239 and 240 of the Chalene Show as she interviewed Dr. Zach Bush. This nearly two hour interview was amazing and touched on a wide variety of health and wellness topics that all stem from gut health and what we put in our bodies as well as the environments we live in. I highly recommend checking these out. It talks about the connection between the gut and disease, autism, food intolerances, anxiety and the list goes on and on. These are two episodes that I plan to listen to again on my next long run…they were that good.
Experia Running Socks: Jason and I have been increasing our mileage the last few months, and we quickly realized that we needed to upgrade our footwear. We are still waiting (and researching) to buy better running shoes, but we did purchase Experia running socks based on a recommendation from a close friend who also runs. These socks have removed the toe tingling I was experiencing and actually made me realize that it wasn’t my shoes that were bothering my feet; it was my crappy regular socks. I didn’t believe the hype about having specialized running socks, but now I do. These have made a huge difference.