Last supper

I had the good fortune of picking up an incredible book ($3-score!!) About some high-profile chefs and what their last supper would be. Like any good book, this of course got me thinking :) ...what would I pick?

This entire blog is about wellness, eating clean wholesome delicious food, and putting you and your family's health as a priority and I realize that my last supper would still fit into this criteria.

Would anyone really pick a Big Mac, fry and watery coke for their last meal on earth???? And yet tonight could very well be/have been that last meal. Seems wierd right..we dont often think this way. I have said from post #1 that food is one of the greatest joys in life ~ and it often goes under appreciated and rushed through. It can be the most powerful and delicious form of Medicine or the strongest form of Poison.. your choice.

A common thread through the book is that all of these chefs focus on simple, fresh foods shared with loved ones..and many are based on memories of wonderful times.  Really lnowledgable, high end, experienced chefs (Joel Robuchon, Tom Colicchio, Heston Blumenthal (♥), Wolfgang Puck, Bobby Flay, Morimoto, David Chang, Susur Lee, Michael Symon (♥♥) to name just a few!) Choosing aged cheeses,  fresh oysters, wild game, fresh tomato sauce and homemade pasta,  roasted root vegetables.... really beautiful ingredients prepared in the most simple ways - roasting, pan fried, steamed... all of their answers fitting into the clean eating game plan.. it is not only best for you..it also tastes incredible!

So... what would be your last supper? Who would be at the table? Music? Location? What would you drink?

Could you make it happen? Why wait?

Want to know mine? I would take the liberty of stretching my last meal out from lunch to late into the night :D .

~A long table on a white sandy beach, big bonfire so we could swim and dance and eat all through the afternoon, watch the sun set, and drink and dance and eat some more long into the night.

The table would be set with fresh seafood → crab legs & lobster tails with garlic butter, mussels in white wine sauce with whole grain bread for dipping, homemade guacamole with salsa and nacho chips, fresh lusciously ripe pineapple and peaches, roasted garden vegetables, fresh peas still in their pods so we can sit by the fire, shuck and pop them into our mouths, sliced marinated ribeye steak, fire roasted corn on the cob, fresh strawberries, really old white cheddar cheese and tangy green grapes, pomegranate, feta, almond spinach salad, salmon with pecans, and rack of lamb with rosemary breadcrumbs. Fresh caught partridge and pickerel, and baked sweet potato fries. 

It would be set beautifully with a hundred different white candles, fresh flowers and picture frames of wonderful memories and for dessert would be dark chocolate and espresso.

To drink → hard Cider, deep rich red wine, local beers, and a maple flavoured whiskey as well as a lot of iced water and excellent quality strong brewed coffee.

Company → this is where thinking about your last supper gets REALLY hard... :( but to spend the day with anyone who has brought love, fun, life and passion would be welcome around the fire. I am a very lucky lady who has the most incredible people in my life ● past & present ● and if my last day could be spent dancing, talking, laughing and loving you all back, there would be nothing better. Kids with sparklers, friends with guitars, a little old school rock and some dance music too... it would not be a quiet night but a party to end all parties. ☆★☆★☆★☆★

Talk Derby to Me

Roller derby girls are some of the most bad ass, passionate and incredible people  I have ever met! It speaks a lot to the character of a person who can be knocked down over and over again, and keep getting back up.

The sport is more of a sisterhood then anything else by it is also an amazing workout. We have derby wives and derby sisters and we always have eachothers backs. Your derby tram is there for you 100% through life's battles and skating it out can help clear your mind and your heart. :)

There is a reason why roller derby girls can sport the fishnets and booty shorts.. they got it going on!!! Roller skating burns around 500calories an hour and adding in our derby drills plus offskate we are crushing our workouts. Derby stance alone is like a permanent squatting position, and crossovers are all thighs baby!!!

We skate on quads (like the old fashioned skates) and not blades and full gear includes knee pads, elbow pads, wrist guards, mouth guard and helmet. .. which you can see still leaves a lot of room for rink rashes, bruises and the occasional skate rape (yep.. just like it sounds :/ ) .

Each bout (the derby name for game) starts with 4blockers for each team and a jammer (the one with the star on her head) when the opposing jammer passes members of the opposite team, they score a points → most points win.

Although it is not like the old school elbows flying, drop kicking, dramatized tv version, there is still hip and shoulder checking, wheel jamming, cork screw hurting, bush pushing, and leg whipping that makes it a very INTENSE sport .. all while speed skating (esp if you are the jammer) around the track.

Can you see why I Love♥ it!?!?

Is there injuries? Sure, there can be just like in any sport. You cant expect to lace up and start hitting people if you have neither 1-skated or 2-been involved in athletics/high intensity sport before and then of course accidents can happen. I have been more seriously injured in both volleyball and basketball then I have been on the derby track.

Our team has partnered with a local college. They offer us the use of their gym two days a week and we teach students how to skate and play sharing our equipment. We have had some really awesome girls come out!!!

I can't wait to get back on skates after the holidays!!!

If you have ever thought you would like to be a derby girl, or ever wondered what its like to lace up some quads, let me know! As long as you are over 19, you are welcome to attend any of our practises and try it out.

Be your own Hero!
Xo
Kara

The Comedy Act called the Gym :p

If you know me, you will know I am a "live and let live" kinda girl.

I dont get involved in others people decisions, lives and drama unless it affects me or my kids (then watch out ;) ) .

I can see good in everyone and I search and celebrate that, passing very little judgment as I find it a waste of time to be honest. In saying all of that, and after rheading a few fitness blogs I have found myself giggling on occasion at some of the different types of people who come to the gym and would love to share with all of you :) the peeps that I hang out with regularly and may have a few of these annoying habits myself... :/

1- The Fashionista ~ oh ya.. you know her... even though she is headed for a "workout" she looks like she could be hitting up the KG (thats a local bar ;) ). Face painted,  hair immaculate, the latestm lululemon matching outfit right down to the sneakers.. never breaks a sweat, giggling with the muscle heads, and posting onto smackbook about her awesone workout.

2- The Musclehead ~ you know the guy.. itsy bitsy teeny tiny tanktop, huge pecs shoulders and biceps, pic legs, never does cardio (you cant flex cardio), wears wrist wraps even on "leg day", can't hold a conversation about any other topic besides lifting, often comes across as intimidating but is really just a big teddy bear.

3- The Post Midlife Crisis Newbie ~ never seen the inside of a gym before, cones over prepared with supplements, gadgets, and equipment, and tries to turn back the hands of time..... all while doing his best to pick up the twenty something's to boost his ego.

4- The  65+ Plus Crowd ~ now this group is near and dear to my heart as I am able to workout mid morning and typically these are my peeps :D . Let me better explain .. they take their time, slow and steady, often sporting knitted polo sweaters and deck shoes, they look at anyone who can do a push up as a god/goddess , and often need a helping hand getting into and out of machines. Occasionally there is the super fit, jaw dropping 70 year old who can still hold a plank for 5min., by the majority are there for the social aspect and to get out of the house.

5- The Expert ~ you have your workout planned, have had a personal trainer go through the exercises, you have YouTubed and done your homework and you know what you are doing.. warm up.. get into it and oh ya.. here comes "The Expert".. and all of a sudden everything you are doing is wrong and what he/she tells you is what you should be doing. Is it ego? Is it honest wanting to help? Regardless..  you are doing it ALL WRONG.

6- The Machine Manipulator ~ this is one of my favorites..truly.. youtube has some really hilarious videos about this very topic..check them out. Let me break it down for you.. when you get to a machine, sit down and read the clearly designed obstructions that are attached to it. Much work by fitness professionals, engineers, doctors, and personal trainers go in to creating these. The only things you are doing is creating a excellent chance of hurting yourself, working muscle groups that were not intended,  and looking like an ass. If a machine is made for seated bicep curls, please dont turn around, handstand in front of it and wrangle your ankles into it and fling your body iver the edge to try to get a hamstring curl..... seriously ..people do this shit.

7- The Social Media Maven/Maverick ~ this often goes hand in hand with the fashionista and the musclehead but can be its own beast as well so deserves its own recognition. . Sending out instate photos, facebook updates and tweeting more then actually lifting or working out.. really, I couldnt care less EXCEPT, when you are doing it in the squat rack, on the leg press, or taking up time on any other equipment rather then using it for what it is for. Wanna chat/post/tweet?? Do it in the waiting room.

8-The Pick up "Artist" ~ He is the guy who is Always flexing in the mirror, makes a point of cutting in between your reps, asks you what song your listening to, what body part you are working today, how he us seeing some great results from your hard work, gives you some tips on how to really hit those inner thighs, asks about your meal plan, running shoes, gloves, if you need a workout partner and if you come every day at this time. DUDE we come to pick up weights.. not dates.

9- The Arrogant Personal Trainer - oh ya.. when you are getting dirty looks becasue you use another trainer, or non at all. Becasue thwre is no one on planet earth better then they are. Most PT 's are fantastic, get along well with others, and are open to other styles and training methods.. and then there are those that are not. Fun times.

10- All other Annoyingness.. you know..severe BO guy, old timer rocking the loose spandex, the girl who thinks the music in her earphones is playing for the rest of us, the guy who takes your booked treadmill or goes over his allotted time, the hypochondriac, the antiseptic spray bottle Nazi, the guy who thinks his mom works at the gym becasue he never puts his plates back, and although each of these could have their own categories...especially the guy who doesnt clean up after himself.. we can keave itat that for now. 

I do recommend the broscience videos on the evolution of lifting, or the what you of workout chick are you to delve even deeper into this topic ;) 

Like i said too, I can be guilty of many of the above. Be aware and know thyself!!!

Xo

Kara

Its a stationary bike man

I am in love with Jacob :P

Wow.. what a workout!

Sorry Curtis, by I have fallen in love ♥♥♥♥ all over again and it is with THIS machine!  (no no not in the Joaquin Phoenix "Her" kinda way)

If you are looking for an intense workout that is easy on the joints, works the entire body, awesome cardio, and gets it done in under 30min.. this is the Jacobs ladder machine for you!

So.. typically im not a huge fan of the latest fitness crap craze.  I dont agree you need to spend $80+ on showing you how to do a crunchies/sit up.. BUT.. if I can get a killer workout..I mean the kind where sweat is stinging my eyes.. then let me at it!!

THIS is intense so dont think you can jump on and go your regular 45min treadmill ... first..  set your height on the strap ( lesson learned here with my first go round set at 5'4", my 5'9"+ frame was basically sprinting ) , then get comfortable with the motion. The bars will start to move.. the higher on the machine you are, the faster they move.

You know me. . I get board... :/ so I will HIIT it wilt alternating moderate speeds then going a quick 30bars then returning to pace.. or I will do knee lifts between steps or come up with some other variation! Ha!

Another option is to combine it with a rowing machine and bike. Maddy will push herself by doing 10min of each to use different muscle groups.

However you use it..just use it! I did 35minutes today but that was a lot..esp with the intervals. Start and aim for 5 or 10.. or when I started I tried climbing for 3songs..then moved up..oh and music is a MUST!! Keep your mind off of how stinking hard it is ;)

As you can see below I was pushed to the max.. I dont ever go to the gym and hope to stay looking good....but today, yikes .. sweaty girl.

My #3 treadmill may get a little lonely over the next few weeks until my crush on Jacob subsides... we will see.

Choose your path my friends!!! Xo
Kara

Push and Pull

The dreaded combo ↑↓ ←→ push ups and pull ups.

These two exercises are fantastic for super setting to really hit the back and chest and no matter how much I change my workout, these two are always included!!

First and foremost ~ they are frickin hard!! Starting pull ups and push ups is not always that rewarding..especially when you can only complete single digit reps :/ ..  but you often see awesome gains becasue even doing one more can sometimes double your previous! :)

There are machines, bands, partners, modifications and changes to form to help you get a higher amount of reps (these are called assisted pullups, or assisted pushups) But ALWAYS try to do the original tried and true version first before changing it up.

For example. . Get as many full out pushups (even if it is just 1!!) Before opening your legs to do a GI Jane push up, then do as many as you can be for you go to your knees etc etc.  Or try to do a regular pull up before going to the pull up machine that takes some weight off.

Starting back to the gym I was doing one set of 3pull ups. I am now doing 3 sets of 5/6 depending on when I fit them into the chest/back workout...if its at the end im pushing for 3 sets of 4. There is a point as well >> do them first! If you wait until you have done your rows, cable flys, lateral raises, pull downs etc etc and then hit the pull up bar. .you may be dissatisfied with your results.

Don't be intimidated, don't be shy, hit those exercises to see awesome results in muscle tone and strength.

Xo
Kara