CrossFit Workout - Monday 07/1/13

Partner workout:

4 rounds for time

500M row or 500M run

50 pushups

One partner starts on a rower/run and one does the pushups, alternating until your team is finished.  Only one rower per team.  If you don't have a partner available, do this all by yourself. 

Warmup:  CF Cleveland AB Routine, 30 reps each x 3 rounds

Cool down:  Trainer's choice

CrossFit Workout - Saturday 6/29/13

RESULTS:

*Long Course Meters*

A:
10 minute swim with fins
5 minute kick with fins
3x200 @ 3:10 (1 swim/1 pull/1 swim)
2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim)
10x50 @ :60 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.)
2x500 @ 7:15 (#1 Swim Build each 100; #2 Pull @ 90% Effort)
6x50 @ 1:05 (start in center of pool, 25 easy, climb out, dive in, 25 FAST!)
3x200 @ 3:10 (1 Pull/1 swim/1 pull)
200 ez with fins
*~4400 total*

B:
10 minute swim with fins
5 minute kick with fins
3x200 @ 4:10 (1 swim/1 pull/1 swim)
2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim)
6x50 @ 1:15 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.)
2x400 w/:20 rest (#1 Swim Build each 100; #2 Pull @ 90% Effort)
6x50 @ 1:20 (start in center of pool, 25 easy, climb out, dive in, 25 FAST!)
200 ez with fins
*~3300 total*

C:
10 minute swim with fins
5 minute kick with fins
3x200 w/:20 rest (1 swim/1 pull/1 swim)
2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim)
6x50 @1:30 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.)
2x300 w/:20 rest (#1 Swim Build each 100; #2 Pull @ 90% Effort)
100 ez with fins
*~2600 total*

CrossFit Workout - Friday 6/28/13

Friday Task List WOD

Ab wheel rollouts
seated box jumps
burpee broad jumps
toes to rings

Show up and see how many of each!

RESULTS:

CrossFit Workout - Thursday 6/27/13

6 rounds, not for time

5 deadlift 225lb-M/155lb-W
10 wall walks

Scale weight NOT TO EXCEED 60% or your 1 rep max. Partner/pair up on a barbell if practical. Maintain perfect form on all reps, rest as needed between rounds.  Warmup with 2-3 sets of deadlifts at lighter weights. If you do not know your 1 rep max, the trainer on duty will help you choose the proper weight.

Warmup: 1500 meter row & 50 pushups, partition any way.
Cool down:  Trainer's choice

RESULTS:

A:
4x150 w/:10 rest (100 Swim/50 Kick)
400 pull (with buoy and BAND)
10x25 @ :30 (1 Drill/1 Build, repeat)
10x25 @ :30 (1 easy/1 FAST!)
200 recovery pull
10x50 @ :50 (1 easy/1 FAST)
200 recovery pull
6x75 @ 1:15 IM order (25 Kick/25 Drill/25 Swim)
6x100 @ 1:30 (1 easy/1 FAST!)
300 recovery pull
200 cool down
*4000 total*

B:
4x150 w/:10 rest (100 Swim/50 Kick)
400 pull (with buoy and BAND)
10x25 @ :40 (1 Drill/1 Build, repeat)
10x25 @ :40 (1 easy/1 FAST!)
200 recovery pull
10x50 @ 1:10 (1 easy/1 FAST)
200 recovery pull
6x100 @ 2:15 (1 easy/1 FAST!)
200 cool down
*3200 total*

C:
4x150 w/:10 rest (100 Swim/50 Kick)
10x25 w/:10 rest (1 Drill/1 Build, repeat)
10x25 w/:10 rest (1 easy/1 FAST!)
200 recovery pull
6x50 w/:15 rest (1 easy/1 FAST)
200 recovery pull
4x100 w/:20 rest (1 easy/1 FAST!)
100 cool down
*2300 total*

CrossFit Workout - Wednesday 06/26/13

for time...

jumping ball slam - 75 reps then 4 rounds of
25 mountain climber (4-count)
25 - jacknife situp
25 - squat pull down

RESULTS:

Stay on Track: Meal Prep!

Today I thought I would share a little motivation about a very valuable lesson I've learned this year. And guess what? It is all about FOOD!

Food. We all love it. Who doesn't? It is always on our minds: What am I hungry for? When can I eat next? What should we have for dinner tonight? As someone who has adjusted to a lifestyle of eating every 2 hours, I'm always thinking about what I'll be eating next, however this past year has taught me a lot about exactly what I SHOULD be eating next. You all know that I have that bizarre "I LOVE TO WORKOUT" bug in my system, but after adjusting my lifestyle and planning my meals, I've reached so many more goals. Hence this blog:

MEAL PREP!

Meal prep at its finest :)

 Nutrition is SO important! Of course, balancing a healthy diet and exercise regimen is the key to success, but like they say: "abs are built in the kitchen". If you want to see serious results, an occasional gym session won't be enough. Commit yourself entirely and hop on the healthy-meal bandwagon. This blog is FULL of nutritious ideas!

As I was inspired to blog about this today, I happened to be "meal-prepping" for my next endeavor: the Miss Massachusetts Pageant- THIS WEEKEND! Today called for some intense cooking, as we "move-in" to our hotel tomorrow to begin Miss Mass Week: rehearsals, appearances, interviews, and competition! Keeping my tummy happy is crucial for me, in order to keep my brain happy, my dancer feet happy, you get it. :)

protein, almonds, stevia, here we go!

If you're looking for even more motivation to start meal-prepping, let me tell you my mini-success-story! Two years ago I really began my "healthy transformation" and much of this was trial and error. For example, eating sugary bowls of cereal for dinner was "healthy" to me at one time (bet you'll even find it on my earliest blog posts!). I started working out more, saw results, then seemed stuck. That is when I realized I needed to continue making adjustments to my diet to continue striving for a nutritious lifestyle. It is KEY to make slow, gradual changes to your diet... in my experience, drastic changes typically end in failure because it doesn't seem approachable or realistic for your body to maintain. If you slowly trick your body into a healthy lifestyle, it will respond, and thank you! So anyway.... I began kicking breads and pastas out of my diet (again, this whole transformation is scattered throughout my blog) and 3 months ago I began training with RX Strength Training of Somerville, Massachusetts. This is when I stepped up the intensity even more and meal preparation became my best friend. I would take 2 chicken breasts out of the freezer every night (which I individually bagged after buying fresh chicken breasts), and I would hard boil my eggs in the morning, cook my chicken, pack my raw almonds and greens, and go on with my busy lifestyle. For example... I was eating a homemade chicken, spinach, and broccoli salad yesterday... in the movie theater. Below you'll find me with my protein shake, water bottle, and salad... on my way to the Luke Bryan concert. Like I said, meal prep has been my best friend.

Thaw overnight, cook in the morning. You're good to go!

chicken for days (literally)

Once I began this, I started seeing the best results I've ever had in my life. After intense workouts and strict dedication to my nutrition, lower carbs, and no cheat meals for 5 weeks, I saw my body fat percentage drop from 21.5% in April, to 14.4% today, at the end of June! In only 3 months I came that far! All of my crazy meal-prep paid off, and I will keep doing this for as long as I need to. I've never felt healthier, happier, or more confident and energetic! Hope that inspires you: you CAN do whatever you set your mind to! Avoid McDonalds. Say goodbye to Dunkin Donuts breakfast bacon, egg & cheese. Start your new life, and make it a healthy one! Prep those meals, treat yourself once in a while, and be so proud of yourself!

Morgan + Protein Shaker + Tupperware Salad= BFFs

Easy ways to incorporate meal-prep into your life:

- do one large cooking session on Sunday nights, prep for the week

(or)

- when cooking dinner each night, cook extra and have that for your lunch the following day

 (or)

- whatever works for your lifestyle! 

 You can take anything on the go. However, if you're spending the time to do this, make sure you are making smart choices! Think of things you don't mind reheated (or cold), and find a fridge where you work or bring a cold-pack like I do! ...And PLEASE don't forget to eat breakfast. So important.

- salads (keep the dressing on the side in a mini tupperware)

- sweet potatoes          - greek yogurt (pack cinnamon & stevia)         

- raw veggies          - fresh fruit

- chicken breasts (obviously what I do!)          - raw almonds

- hard boiled eggs

- protein shakes          -snacks fit for your nutrition goals

- water, water, water, water, water. go green, buy a water bottle

- don't forget silverware!

broccoli, protein, mmmmm :)

There you have it, meal preparation at its finest!! Remember, everything you put in your mouth contributes to your health. You can do this!

<3 Morgan

CrossFit Workout - Tuesday 6/24/13

power snatch & oh squat ladder 1-2-3-4-5-6

1st trip up the ladder, 75lb-M/45lb-W
2 trip up the ladder, add 10lb-M, 5lb-W
3 trip up the ladder, add 10lb-M, 5lb-W

time cap 12 minutes.  Continue with the same weight bar if you are unable to complete the oh squat reps with the additional weight.  Scale beginning weight down as needed to maintain proper form and depth of overhead squats.

Warmup: shoulder rollouts, oh squat w/pvc increasing to an empty bar & burpees

RESULTS:

Don't Trash Those Eggshells! Why You Should Save Them and How to Prepare Them

Eggshells can be used for a variety of things (you can even eat them!) but they are especially a fantastic fertilizer for your garden! 

Most notably, eggshells are packed with calcium. In addition to calcium, they are also rich in magnesium, phosphorus, potassium, and sodium! All of which are fantastic minerals for pumping up your plants! According to NutritionData, 1/2 teaspoon of crushed eggshell provides 90% of your daily calcium intake.  That's quite a large percentage for such a small amount! 

When I made my pallet garden I just used cheap soil from Ollie's so I knew I'd need to supplement my plants a bit. I made a worm farm as well but a more immediate solution is crushing eggshells and spreading them around my plants!

So instead of throwing your eggshells into the trash can, save them in a bowl and let them dry out. You could also just toss them into your compost or worm bin but if you want pure eggshell to sprinkle on your garden, follow the next easy steps. 

Let them sit for a while so they're completely dry. You can even take the time to rinse each piece to get all of the slimy whites out but it's not necessary. Unless you plan on ingesting them. If you plan to do that you need to completely wash out the whites. For your garden you just want them dry. I've never had an issue with bugs being attracted to the bowl so that shouldn't be a problem. 

Next, dump them into your blender! 

Blend them until they're thoroughly crushed. 

I told you it was easy. 

Now just store them in a jar until you're ready to spread them around your plants! This jar probably has about 2 dozen crushed eggshells in it. 

I sprinkled some of the crushed eggshell around all of my plants. Here you see it on my lettuce blend when they first sprouted. They're doing great now! I'm about ready to thin them out. 

Jill over at The Prairie Homestead has a great list of 30+ Things to Do With Eggshells so go check that out for more ideas!

What other uses for eggshell do you know of? Would you ever eat them?

Till next time,

Catherine

A:
400 choice/300 pull/200 IM/100 kick
100 drill @ 1:40
200 @ 3:20 (50 kick/100 swim/50 kick)
300 IM @ 5:20 (25 kick/25 drill/25 swim)
300 pull @ 4:15 (breathing pattern 3/5 by 50)
200 pull @ 2:50 (breathing pattern 3/5 by 50)
100 pull @ 1:25 (breathing pattern 3/5 by 50)
8x75 @ 1:20 (odds: FAST! from a dive/evens: back/breast/free)
15 minute swim: your choice, fins, pull, kick. etc...NO stopping!!
9x50 @ :50 (1 kick/1 sailboat drill/1 shark drill)
300 cool down (50 kick/100 swim)
*~4400 total*

B:
300 choice/200 pull/100 kick
100 drill @ 2:00
200 @ 4:30 (50 kick/100 swim/50 kick)
300 w/:20 rest (25 kick/25 drill/25 swim)
300 pull @ 5:30 (breathing pattern 3/5 by 50)
200 pull @ 3:40 (breathing pattern 3/5 by 50)
100 pull @ 1:50 (breathing pattern 3/5 by 50)
4x75 @ 1:45 (odds: FAST! from a dive/evens: free/non-free/free)
15 minute swim: your choice, fins, pull, kick. etc...NO stopping!!
6x50 @ 1:10 (1 kick/1 sailboat drill/1 shark drill)
300 cool down (50 kick/100 swim)
*~3400 total*

C:
300 choice/200 pull/100 kick
100 drill w/:10 rest
200 w/:10 rest (50 kick/100 swim/50 kick)
300 pull w/:20 rest (breathing pattern 3/5 by 50)
4x75 w/:20 rest (odds: FAST! from a dive/evens: free/non-free/free)
15 minute swim: your choice, fins, pull, kick. etc...NO stopping!!
6x50 w/:10 rest (1 kick/1 sailboat drill/1 shark drill)
100 cool down
*~2400 total*

Pageviews by Countries

Entry	Pageviews
United States	4078
Canada	358
United Kingdom	276
Germany	123
Australia	95
Mexico	91
Spain	75
Italy	70
Hong Kong	36
Guam	25

I just wanted to give everyone a quick look at where other people are swimming WITH you!

Hello to all the swimmers in the USA, Canada, UK, and Australia.

Guten tag to swimmers in Germany.

Hola Mexican and Spanish swimmers.

Ciao to the swimmers in Italy.

?? to our Hong Kong swimmers.

And Hafa adai to everyone swimming in Guam!

**These are only the TOP 10 countries with page-views! Everyone else is also much loved!!

LCM IM Transition Set with @PAACSwim

Ryan Woodruff

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CrossFit Workout - Monday 6/24/13

Monday Surprise, show up and see your choices.

RESULTS:

CrossFit Workout - Saturday 6/22/13

RESULTS:

Lindsay Lohan Workout and Diet Secret

Lindsay Lohan Height Weight Body Workout and Diet

What you need to know

Lindsay Lohan Weight loss Workout and Diet Plan


Lindsay Lohan Workout and Diet. Lindsay Lohan was born on July 2, 1986 is an American actress, model and singer. She is best known for her roles in The Parent Trap, Freaky Friday, Mean Girls, and Herbie Fully Loaded. She has released her first studio album Speak which was certified as platinum. She goes for spinning workout in the morning after she wakes up. Let us look at her fitness training.

Continue Reading..

Bruce Willis Workout and Diet Secret

Bruce Willis Workout routine and Diet Plan

What you need to know
Bruce Willis body fitness secret training exercise

Bruce Willis was born on March 19, 1955 is an American actor, producer, and singer. He is best known for his roles in Die Hard, Pulp Fiction, The Fifth Element, and The Sixth Sense. His career began in television in the 1980, most notably as David Addison in Moonlighting. To get in shape for Die Hard did hour-long cardio and strength sessions nearly every day for three months before filming. Let us look at his fitness training.

Continue Reading..

DIY: Skin-Safe Homemade Deodorant {Guest Post}

Look at me on a roll with guest posting lately! Ok, this is only the second one so maybe "on a roll" isn't the best choice of words. Either way, I'm excited to have my good blog buddy Rachael from The Aliso Kitchen guest posting for me! I'm over at her blog today writing about My Biggest Real Food Challenge for her series on the topic. So after you read this post, be sure to visit The Aliso Kitchen for all kinds of awesome recipes, natural alternatives for health and beauty, and real, honest blogging and life and living better. 

Skin-Safe Homemade Deodorant Recipe

Hello! This is my first post for Happily Ever Crafter, but it�s right at home with some of Catherine�s other posts. I�m Rachael, the blogger behind The Aliso Kitchen, and Catherine and I met on Facebook. We have similar interests regarding homemade beauty products, healthy recipes, and gardening. Today, we�re swapping blogs! For me, she wrote a great post on heranti-green thumb, which is her biggest real food challenge.

Today, I�m sharing my kind of messy, but pretty awesome homemade deodorant recipe. Why? Because I love your pits.

Conventional deodorants are scary things. They�re full of all kinds of nasty ingredients, and I�m still not sold about rubbing aluminum anything under my arms. These are special things there, like lymph nodes! I have a pretty high breast cancer risk in my family, and I just can�t wrap my head about placing potentially toxic and carcinogenic substances (like parabens and preservatives) near such sensitive areas. Or anywhere, really.

But when you head to your natural market, you see that many natural deodorants for sale there have different, but similarly weird and unnecessary chemicals. Plus, their prices are way too high.

Instead of wasting my time and money, I decided to whip up my very own deodorant based on recipes 

I�ve seen around the blogosphere.

The cornerstone of my recipe is baking soda as it helps eliminate odors and keeps you fresh!

The ingredients:

-    Coconut oil

-        Arrowroot powder

-        Baking soda

-       Essential oils (I used basil and sweet orange)

     You�ll also need one empty deodorant stick. You can purchase them in bulk on eBay or Amazon, or simply clean out an old tube you have! I used an old Dove stick with an ounce measurement so I could travel through airport security with this stuff.

Did I measure?

�No. Really, I was set to measure! Then, I shook out too much arrowroot powder and realized it didn�t matter. Start off small. Add 1 tbs of baking soda, a couple of drops of a skin-safe essential oil you like (many use tea tree, but it is too harsh for me), and then start mixing in your arrowroot powder and coconut oil. You�ll want a thick paste, so you�ll probably end up using about � a cup of arrowroot powder and maybe � - 1/3 c of coconut oil. Maybe less, maybe more! �

Once you good, thick paste, carefully spoon it into your deodorant stick.

When done, set it in the fridge for a few minutes so it firms up. That�s it!

The only thing I don�t love about this recipe is that it�s a little messy. If you live in a hot environment, the coconut oil will melt. You can remedy this by keeping your deodorant in the refrigerator (weird) or by melting in some beeswax. Since I don�t mind a little mess and do not have any beeswax on hand, I went without. Just a thought!

Why not cornstarch?

Arrowroot powder and cornstarch are two totally different ingredients that feel and do pretty much the same thing. But, arrowroot powder is not a genetically modified food, and is almost a perfect replacement for cornstarch. You can use it to roll out my yogurt dough cracker recipe, to thicken sauces and puddings, as a base for your homemade foundation, or as a skin-sensitive binder in your deodorant.

You could always opt to use just coconut oil and baking soda, but baking soda can be a little rough on the skin in large quantities. Arrowroot powder is the perfect filler: it�s safe for your skin, adds the necessary bulk, and is a healthy ingredient to have around.

Don�t have a stick to use? 

Make a dry deodorant by combining a few tablespoons of arrowroot powder and 1 tablespoon of baking soda in a reusable container. Then, use a makeup puff or cotton balls to dab under your arms when needed.

A note on stink:Some people take time to adjust from conventional deodorants to homemade ones. I was surprised how sweaty and funky I smelled while processing out the traditional, chemically laden stuff. It took about a month for that phase to pass, and now this deodorant is strong enough to get me through long days at the cheese shop. Plus, I have no white build-up or residue on my shirts after. That might vary with people, but it�s a cheap, easy, and safe alternative for me!

Again, thank you, Catherine, for giving me the opportunity to share this with your readers! I�m excited to meet you all, and look forward to next time!

Do you use deodorant? Do you make your own or buy from the store? Have you ever made your own health or beauty products? Tell us below!

Thanks again, Rachael for your great post! I'm planning to try this as soon as I pick up some arrowroot powder! 

Till next time,

Catherine

**Long Course Meters**

Aquathlon:
500 Choice
500 (100 Drill/100 Kick/repeat)
45 minutes continuous: 600 snake swim/.75 mile run/repeat
200 easy swim cool down

Swim:
A:
500 Choice
500 (100 Drill/100 Kick/repeat)
400 Pull (NO walls, build to FAST)
8x50 @ :55 (6/3/6 drill)
300 Pull (100 easy/100 medium/100 FAST!)
8x50 @ :55 (non-free)
200 Pull (100 easy/100 FAST!)
8x50 @ :55 (descend 1-4)
100 Pull  (all FAST!)
8x50 @ :55 (descend stroke count 1-4)
4x150 w/board w/:15 rest 50 Sailboat drill/50 Kick/50 Shark drill)
200 cool down
*4400 Total*

B:
400 Choice
400 (100 Drill/100 Kick/repeat)
400 Pull (NO walls, build to FAST)
6x50 @ 1:10 (6/3/6 drill)
300 Pull (100 easy/100 medium/100 FAST!)
6x50 @ 1:20 (non-free)
200 Pull (100 easy/100 FAST!)
6x50 @ 1:05 (descend 1-4)
100 Pull  (all FAST!)
6x50 @ 1:10 (descend stroke count 1-3, 4-6)
2x150 w/board w/:15 rest 50 Sailboat drill/50 Kick/50 Shark drill)
200 cool down
*3500 Total*

C:
300 Choice
300 (50 Drill/50 Kick/repeat)
300 Pull (NO walls)
4x50 w/:15 rest (6/3/6 drill)
300 Pull (100 easy/100 medium/100 FAST!)
4x50 w/:15 rest (non-free)
200 Pull (100 easy/100 FAST!)
4x50 w/:15 rest (descend 1-4)
100 Pull (all FAST!)
4x50 w/:15 rest (descend stroke count 1-4)
100 cool down
*2400 Total*

CrossFit Workout - Friday 6/21/13

for time

40 box jumps then 4 rounds of
40 - double under
40 - situps
40 - plank jacks (bottom hold)

40 minute time limit.

Yes, you guessed it - someone is turning 40 this weekend. Cheers!

RESULTS:

Sprint Friday with @ErinQuinn11 and the Hawks

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The Hawks have boarded the #PainTrainExpress in preparation for our very "short" Long Course Meter Season here in Upstate New York. We've been

CrossFit Workout - Thursday 6/20/13

Find your max height box jump

then, for time....

75 meter broad jump
250 meter walking lunge

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds
Cool down:  Trainer's Choice

RESULTS:

A:
6x150 @ 2:30 (100 Swim/50 Kick)
12x25 @ :30 (1 Drill/1 Underwater kick/1 FAST!, repeat)
3 x [2x200 (1 FAST!/1 ez) @ 3:00
      3x100 (2 FAST!/1 ez) @ 1:30
      4x50 (3 FAST!/1 ez) @ :50
      (round #1: Swim, #2: Pull, #3: Swim)]
300 pull (25 back/75 free)
100 cool down
*4300 total*

B:
6x150 @ 3:15 (100 Swim/50 Kick)
12x25 @ :40 (1 Drill/1 Underwater kick/1 FAST!, repeat)
2 x [2x200 (1 FAST!/1 ez) @ 4:00
      3x100 (2 FAST!/1 ez) @ 1:55
      4x50 (3 FAST!/1 ez) @ :60
      (round #1: Swim, #2: Pull)]
300 pull (25 back/75 free)
100 cool down
*3400 total*

C:
4x150 w/:15 rest (100 Swim/50 Kick)
6x25 @ w/:10 rest (1 Drill/1 Underwater kick/1 FAST!, repeat)
2 x [2x150 (1 FAST!/1 ez) w/:30 rest
      3x100 (2 FAST!/1 ez) w/:20 rest
      4x50 (3 FAST!/1 ez) w/:10 rest
      (round #1: Swim, #2: Pull)]
100 cool down
*2450 total*

CrossFit Workout - Wednesday 6/19/13

For time

11 barbell squat clean triple thrusters (95/65)
800 meter run
33 burpees

7 barbell squat clean triple thrusters (95/65)

400 meter run

22 burpees

4 barbell squat clean triple thrusters (95/65)

200 meter run

11 burpees

RESULTS:

Pre-Race Workout

Goal:
3xmile @ 5:30 +4x400m

Actual:
3 mile warmup
2xmile in 5:53, 5:53, 2:30 jog rest, 3x400m
3 mile cool down for 9 miles total

It's finally gotten pretty humid down here in North Carolin again and it's definitely taking its toll on workouts!  It definitely has an impact on my workouts and this felt harder than it should have.  I'm not sure if that's because of the humidity or if that's the way a typical pre-race workout feels. Regardless, I was grateful for Caleb's company because Laurie had to bail after the warmup since she had an allergic reaction to a prescription she had taken. Aside from the insane amount of sweat that accumulated on my clothes, nothing else of much significance happened. I'm ready for the half champs!

DIY: Pillow Covers {Guest Post!}

This is my very first guest post!! My good friend Catherine (yep, same name and same spelling!) made sure to document her first attempt at making pillow covers and I'm so glad she did! I want to try it now!

How to make your own pillow covers at home for cheap! 

What you'll need:

• More than enough fabric for the size pillows you have
• Ugly pillows that need a face lift
• Scissors
• Matching thread
• Sewing machine

These perfectly sized (clean) pillows were at Goodwill for $1 each! What an awesome score!

My living room theme is animal prints and so I found this awesome animal print to use! I got 1.33 yards of each style for about 18"x18" pillows. It was more than enough but it's better to have too much than not enough! Even so, you could probably get away with 1 yard per standard sized toss pillow.

Directions:

Iron all the wrinkles out of the fabric. 

Cut the fabric down to size. It was about 20"x40". Then fold it in half. 

Keep the fabric inside out and sew 3 of the 4 sides with approximately 1" inseam. Leave one side open so you can easily slip the pillow inside. 

Stuff the pillow inside then hand sew the final side together. Check out this awesome tutorial to do a fancy hidden stitch. 

Now toss them on the couch, sit back, relax and enjoy! 

Don't those look so great? She did such an awesome job! Thank you, Catherine for documenting and providing my little blog with its very first guest post! We'll be looking for more fantastic projects from you soon!

Have you ever made your own pillow covers? Don't you just love that green zebra print?

Till next time,

Catherine

CrossFit Workout - Tuesday 6/18/13

From the CrossFit.com main site from 6/9/13

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds (45lb-Women)

Post time to comments.

Warmup: 100 KB swings, 75 pushups, 50 burpees, 1000 meter run, any combo
Cool down:  Trainer's choice

RESULTS:

A:
10 min Choice Swim
5 min Kick (:20 hard/:40 easy)
300 Pull (3/5 breathing pattern by 50)
8x75 @ 1:15 (IM order: 50 Drill/25 Swim)
6 x [4x25 Drill @ :30
      50 Build @ :50
      100 RACE! @ 1:20]
3x300 pull @ 4:15 (descend 1-3)
6x75 @ 1:15 (50 drill/25 dolphin kick on back)
*4450 total*

B:
10 min Choice Swim
5 min Kick (:20 hard/:40 easy)
300 Pull (3/5 breathing pattern by 50)
6x75 @ 1:30 (25 non-free/50 free)
4 x [4x25 Drill @ :40
      50 Build @ :60
      100 RACE! @ 1:50]
3x200 pull @ 3:45 (descend 1-3)
6x75 @ 1:45 (25 swim/25 drill/25 dolphin kick on back)
*3400 total*

C:
10 min Choice Swim
5 min Kick (:20 hard/:40 easy)
300 Pull (3/5 breathing pattern by 50)
4x75 w/:20 rest (25 non-free/50 free)
4 x [4x25 Drill w/:10 rest
      50 Build w/:10 rest
      100 RACE! w/:20 rest]
4x75 w/:15 rest (25 swim/25 drill/25 dolphin kick on back)
*2400 total*

Week in Review

56 Miles
6 Runs
1 Day Off
4 Mile Tempo in 23:48
14 Mile Long Run

While I had hoped for more miles this week, around 65 instead of 55, I listened to my body instead.  My left glute/hamstring has been bothering me a little bit--nothing painful, but more of an annoyance.  I felt it during what was supposed to be a 5 mile tempo and cut it short at 4 miles and immediately made a massage appointment with Adrienne.  I'm not too worried about it, but it definitely is something I need to monitor.  Stuff like this makes me want to bang my head against the wall because I should have been doing the lifting routine that Garrett made for me specifically.  Alas, there is nothing I can do now except get my butt in gear for the next training cycle and actually stick to the weight plan!

There wasn't much else to report from this week.  I haven't seen Garrett in approximately 6 weeks, not that I'm counting or anything, but I am going to change that in just two weeks!  I found a really good flight deal to fly into Montreal, so I'm going from June 29-July 4 to visit him and see him pitch in a game! I typically only get to see Garrett pitch once a season, so I'm truly looking forward to see him in action on the mound.  One week until the half champs and two weeks until I see my husband!

CrossFit Workout - Monday 6/17/13

4 rounds for time of

500 meter run
18 - push press  95lb/65lb
12 - sand bag cleans

Compare to 10/17/2012

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CrossFit Workout - Saturday 6/15/13

"Gallant"

RESULTS:

1-Minute Clean Blueberry "Muffin"

Who loves comfort food on a Saturday morning? ...

Breakfast is my favorite part of the day. I love nothing more than waking up early when the house is quiet, pouring myself a few cups of coffee, reading the news, and of course... enjoying a great breakfast. While training for my pageant, I don't have a whole lot of breakfast options: but this morning I found a great alternative!

Before my run, I found came across an amazing recipe on Pintrest and figured I just HAD to give it a try so I could share it with you all :) I figured a few carbohydrates from the oatmeal would fuel my morning workout, and boy was I right! Ladies and gentlemen: treat yourself this morning with a guilt-free treat. Introducing the:

1-Minute Clean Blueberry "Muffin":

1-Minute Clean Blueberry Muffin

 How DELICIOUS does that look? Let me tell you, for how healthy this is AND how good it tastes, I will never eat a fat-filled blueberry muffin again. Ready to give it a try yourself?

Ingredients:

1/4c. quick oats

1 egg

1/4c. blueberries

1 packet/sprinkle Stevia/Truvia

1 T. unsweetened almond milk

dash of cinnamon

Blueberry "Muffin" ingredients. So simple!

Directions:

Combine all of your ingredients in a coffee mug and mix it together. Put your 'batter' in the microwave for 1 minute (watch to make sure it doesn't over flow!). If the 'muffin' top isn't firm, continue to microwave for 30 second intervals. I used my biggest coffee mug, and my microwave time was closer to 2 minutes total.

fresh out of the microwave!

Once you are happy with the consistency, flip your mug over onto a plate... and get ready to enjoy your Clean Blueberry "Muffin!"

I devoured this in about... 2 minutes.

Nutrition Facts:

Calories: 171

Fat: 7g

Carb: 19g

Fiber: 3g

Sugar: 4g

Protein: 9g

Let me know what you think! I added the dash of CINNAMON because I love it, and cinnamon also has great benefits! Stabilizing blood sugar levels, reducing body fat percentages, increasing lean muscle mass, and the fact that it is an anti-viral are just a few of the perks! 

If you can't eat EGG, you can try substituting for a "flax seed egg" : combine 1 T. flax seed meal with 3 T. water, let it sit for about 2 minutes, then add it in place of an egg. **I have not tried this with this recipe yet!

Hope you enjoy your new Saturday morning "comfort" food :)

Morgan