Getting More Steps in Your Day!

I work in a sit down at your desk all day long environment. It might not be taxing physically, but it does take a toll on you mentally.

What I have been working on is getting more steps in on a daily basis while at work.

On the first day of July, I did not do well at all. I only got in 3076 steps.

July 2nd, I did a little better. I doubled the number to 6232.

My goal is to achieve 10,000 steps a day.

Ways I am going to try to achieve this:

  • Take a short 5 minute walking break every hour.
  • During my 15 minute breaks, walk around the building.
  • Take the stairs
  • Take the long way to the bathroom
  • Walk somewhere for lunch

What ways do you get steps into your day?  I need more ideas!

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Paleo Dinner Plans

Here are my dinner plans for next week:

Paleo Taco Salad with Paleo Tortilla chips

Paleo Chicken Kabobs with Grilled Zucchini

Paleo Steak Fajitas

Pulled Pork Sliders with Carrot Fries

Shrimp and Sausage Skillet with Mashed Sweet Potatoes

Most of the recipes listed below are adapted from Paleonewbie.com.  They are super easy and summer-y recipes.  Let me know how you like them.  What’s on your menu this week?  Share with me some of your favorite dinners.  I am still working on the breakfast and lunch menus, but those are pretty simple to do.

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How to Be Better at Derby (my version)

Remember, this is my opinion. This is how I help myself become a better derby player.

First things first, don’t forget your helmet. Sunday morning practice, I forgot my helmet. Thank goodness I have some awesome coaches and I was able to use one of their helmets. My first time using a hockey helmet and I’m not going to lie, I might need to get one in the future. I really like the fact that it is multiple impact and covers more of your head. I love my helmet, it’s a multiple impact also.

Besides drinking lots of water, eating well and cross training, there are quite a few other things that you can do to help you improve in derby.

Show up to the skills and drills practices, not just scrimmages. The skills practices are there to help you improve and learn the mechanics behind skating. They are broken down and presented in steps. Be actively engaged and focused. If you are screwing around, you are not learning. Don’t rush through the skills. You are at practice for two hours, take advantage of that.

Don’t make excuses. If you mess up, learn from it and be better. Be conscious of what you are doing.

Visualize how you want to play, then work hard to make your visualization come true.

Take risks, put yourself in uncomfortable situations. Play with more experienced and better players. You will try harder to be better. You will push yourself to make awesome blocks. You will dig deep to catch up with the other jammer. Find someone to chase during sprints and be determined to pass them.

I am sure there are a lot more ways to improve at derby, but that’s my short list. How do you improve as a derby player? I would love to hear some more ideas.

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Dynamic Warm Ups!

I have been doing a ton of research on dynamic warm ups and stretching for roller derby. I’ve found a few bits and pieces of information. I really enjoy reading the http://www.rollerderbyathletics.com/ website. She has a ton of helpful tips!

From all my research, I have learned some things that I want to share with everyone on the interwebs.

Let’s start out with:

What is a dynamic warm up and stretching ?

Dynamic warm ups are warm ups that keep your body moving and engage the muscle groups that you intend on working out. You are moving as you stretch and not doing static stretching. (Static stretching is holding a stretch for 10 or more seconds. You remain motionless. Static Stretching temporary weakens the muscles. That is why I get so frustrated when as soon as I am finished leading a dynamic stretch some people just go and do static stretching. It hinders them though, not me. )

Why is it good for you to do?

Like mentioned above it engages the muscles that you will be using during your workout.   It helps to improve your range of motion. It improves your body awareness and allows better muscular performance and power.

Warm ups and stretching should not make you pant and so exhausted that you don’t want to continue on with practice. i.e. Sprinting for 5 minutes one way, then turning around and sprinting for 5 minutes the other way. What does that accomplish? Are you really warmed up or are you legs just tired from jumping right in to strenuous exercise?

 

I am going to post below one of my favorite dynamic on skate warm up. Maybe, one day, I will get video of it to post up. Until then, here you go….

All of the exercises listed below will be done in 30-45 second increments. If they need to go a little longer, that is all right. You need to adjust to your group.

Skating on the Track in a Clockwise position

  1. Squats – just normal plain old squats.
  2. Squats while touching the right boot, then alternating to the left boot.
  3. Side to Side Lounges
  4. Forward lunges
  5. Forward lunges with a twist, alternating sides
  6. Butt kicks
  7. Toy Soldiers – alternating legs and arms
  8. Skis
  9. Watermelons

Reverse Direction – now we will be going counter clockwise

  1. Watermelons
  2. Skis
  3. Opening and Shutting the Door – hip opener
  4. Jogging
  5. Shuffling Across the Track
  6. Drunken Crossovers

Water, water and more water!

 

water

Water, water, water! So much water! I have been working very hard to keep my body hydrated. I can tell what a difference it has made in my workouts and daily doings. I am less likely to run out of breathe and my endurance is better. But….I need to come up with a water schedule, so I’m not feeling like I am downing it all at once.

Here is what I came up with…what do you think?

6:00 am – Drink a bottle of water when I wake up and on the way to work.

Between 8 am – 10 am – Drink another bottle of water

Between 10 am and noon – Drink another bottle of water

Lunch Time – Have a bottle of water with my lunch to help absorb all the nutrients from my lunch

Between 2 pm – 4 pm – Drink a bottle of water

Around 6 pm – Water with my dinner

On practice days, at 7 pm – Consume, at least 20 oz, of water

After warm ups – Consume, at least 10 oz, of water

For every hour of practice consume 16-20 oz.

And just so everyone knows, I normally use a refillable water bottle.

Drinking water helps your body function smoothly and keeps that metabolism from sputtering to almost a complete stop. Water is helping me with my weight loss goals. Even though I didn’t achieve mine in the time frame I wanted, I am still working towards it. Failure is not an option.

Visit my water post on the Dead Girl Derby Recruitment Website:

http://dgdrecruitment.wordpress.com/2013/08/30/staying-hydrated/

Paleo Blueberry Muffins

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* 2 Cups of Almond Flour

* 3 Eggs

* 1/2 Cup of Honey

*Salt

*1 teaspoon baking powder

*1 Tablespoon Vanilla Extract

*Blueberries

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Preheat Oven to 300 degrees

Mix all ingredients together.  It does form a thick batter as pictured above.

Back 30-40 Minutes

Enjoy!

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These were a hit with my children and I loved them too!  My oldest especially liked them since he has been reading about clean eating and processed foods.   They are super easy to make and the batter tastes yummy!  You don’t have to worry about reading labels, since all the ingredients are right in front of you and the best thing is you can pronounce them all!

The Paleo Shopping Cart

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My Shopping Cart

Week of 5/12-5/17

Fruits

  • Bananas
  • Blueberries
  • Apples
  • Pears
  • Pineapple – canned
  • Avocadoes
  • Watermelon
  • White Peaches
  • Aprium

 Veggies

  • Squash
  • Zucchini
  • Salad
  • Carrots
  • Cauliflower
  • Bell Pepper
  • Sweet Potatoes

 Meat

  • Chicken
  • Bacon
  • Stew Meat
  • Pork Chops
  • Sliced Turkey

 Spices

  • Cinnamon
  • Cumin
  • Coriander

 Baking

  • Vanilla
  • Almond Flour
  • Baking Powder
  • Honey

 Sauces

  • Teriyaki
  • Coconut Milk

 Other

  • Eggs
  • Almond Milk

 

 

My shopping cart is pretty simple. No processed foods in boxes, only a few canned goods, easy and clean.

 Funny thing though, when I got home Shawn asked me why I didn’t get any bread or milk….hmmmm…..this might be difficult for him or I won’t get the support I need at home. That’s okay, because honestly, I don’t need it from him. It is what it is and if he chooses to eat that way, it’s fine. It’s his body, not mine.