Mud Factor 2012

May 19th, 2012 the day started off with me nuzzled in the bed with my favorite bunk mate that goes by the alias Puppy. We were warm dreaming he dreaming of running with Kimmy, ears blowing in the wind and I running through a forest talking to Jay Z...Just kidding, but really I was sleep and it was warm and it felt good and then we heard it. "ARE YOU UP?" I thought those words were part of a dream that would never come, so I stayed still. Then it came again "ARE YOU UP? WE HAVE TO GO!" At that moment I knew it was time to move because there were plans and I was slow to get things started Most people don't understand that when you are startled out of a deep sleep you are not necessarily coherent and I was not. All I knew was that we had to go, I had to change and it was a day in which I'd remember for a lifetime. May 19th was that day where hills, MUD, music, friends and BEER came together in perfect harmony and had a love child called the Mud Factor. What a challenging amazing experience on a beautiful day in Sonoma California. The rolling hills filled with the occasional glimpse of the farming communities surrounding us; the Goats along the hillsides and the subtle smells of grass, flowers, mud and manure filled the air. It was like stepping into a perfectly painted picture provided by Bob Ross as he is explaining in his soft monotonous voice to keep the brush angled. This was not the day to relax instead it was a day of challenges, laughs, falls and muddy hills. Life was beautiful

Evo Skin: Protection without losing sensation

Working out is a part-time job you are always in training, adaptation and change is key and you are in a very diverse setting. I love the gym! it is the only place where you will always find a sweaty guy dripping on the machine, a muscle guy admiring himself in the mirror, a girl or sometimes guy admiring the muscle guy in the mirror, and the wonderful 70's bush in the bathroom. There are so many things to pay attention to while in the gym and the one thing most people neglect are there shoes.
Since we started focusing on health and fitness we have learned so many things about the body, what it can and will not do, how it heals and really when it is essential to get rest. I also learned that finding the right shoes is one of the hardest things you can do when you focus on training. It is a bit more difficult than actually getting on the treadmill for the first time.At one point I worked out in a pair of high top sketchers (don't judge me) and it was awful.My foot would slide back and forth, blisters would form, there was a weird heal on the shoe that made me stand on my toes unnaturally.
Then I moved on to wearing my skate shoes, although they were comfy they too caused some issues. First it did not offer the flexibility I needed when participating in a kickboxing class. The shoes also did not fit into the foot holder of the bike in my cycling class and I could not hit the treadmill with it. Then there was the Reebok Zig which are great cross training sneakers however they were heavy. Last I tried the Reebok Reflex which are amazingly light and great to work out in but I wanted lighter.
One day during a training section after feeling unsteady doing squats with weights I took off my shoes. A light went off....I felt stable, light and secure in my hold, my form improved and I was able to lift more weight. I fell in love with being barefoot however I wanted some type of protection and after looking at the Vibrams, I was finally introduced to the Evo Skin.
I received a pair of Evo Skin, black, sent from Zappos and my first impression is well its silicone. After I finally got them on my feet and squeezed my toes in the snug little slots, they actually do not feel bad.I took them for a quick test run and surprisingly I did not feel anything under my feet. Tomorrow I will test them on the hills of San Francisco which is the real test. Hopefully they hold up but if not I'll let you know

Hello Again!

Its been a while however we are still here. Since the last major changes have taken place. First I (Q aka Shae) packed up my truck, hugged my family and moved to San Francisco. Cara (C) has been on a sort of spiritual awakening understanding and embracing her ability to heal and change. Life has taken hold and pushed forward, for a while I did not have many words to write. I closed chapters from the past, understood that happiness is a choice and embraced the idea of living for the moment. I sold most of my belongings and what was left I packed into my truck and drove off. It was a humbling moment to realize that everything you identify with, everything you own fits in the back of a truck. My mind had trouble grasping the idea of extreme change without security but it has happened and now Im here. Call this a reintroduction, hello this is Shae from San Francisco who has worked towards physical health, mental and fiscal health.

C: Communication Issues

Waaaa! I had a dream last month that this month I would have a mouth full of cotton and spider webs. Well, that part is not coming true but my communication from my brain to my email seems to not be on the same page. :( Communication is such an important part of who we are. We never want to offend but we want to get our point across. Long gone are the days of picking up the phone just to say hello...we are filled with LOL, Ha!, and OMG-s. This month is already off to a rough start when it comes to my communication so I am practicing the art of listening more than speaking (emailing). It will be a challenge but it is needed because the moon and stars are not aligned in my normal Gemini-communication style.

What are your challenges this month? How can yoga/mantras/meditation help you? Take the challenge to look inward.

The Mantra

"Yaa Kundendu Tushaara Haaradhavalaa, Yaa Shubhravastraavritha

Yaa Veenavara Dandamanditakara, Yaa Shwetha Padmaasana

Yaa Brahmaachyutha Shankara Prabhritibhir Devaisadaa Vanditha

Saa Maam Paatu Saraswati Bhagavatee Nihshesha Jaadyaapaha"

Meaning

May Goddess Saraswati, who is fair and beautiful like the jasmine-colored moon and whose pure white garland resembles frosty dew drops; who is adorned in radiant white attire, on whose arm rests the veena, and whose throne is a white lotus; who is surrounded and respected by the Gods, Protect me. May you remove my lethargy and brighten my life with the light of knowledge."

C: Svaha!

I've been practicing the Tadasana (Mountain) pose for a few weeks now and am absolutely obsessed. I can do it anywhere, at any time. I do it every time I get up from my desk or the couch or even when I get out of my car. It helps keep me grounded and centered. In last month's Yoga magazine they talked about the idea of Svaha! (Just saying it makes me feel energized) Sv-aaaaaaaaaaaaaaaaha! It simply means--So Be It! I say it when I first wake up, I say it when I am getting my head wet in the shower, I say it every time I am in my mountain pose. Having a simple pose that can be done any where at any time coupled with a saying like Svaha! puts you into that spiritual awakening space...keeping you in a moment of presence and gratefulness.

Namaste!

C: Endurance

Yesterday I spoke with a guy who was doing a 'Spartan' workout. This workout was designed to get the actors in shape for the movie 300. (You can find a link to the original trainer here: http://www.gymjones.com/). Not for the faint of heart, this guy can get through the entire workout in 17:35 and does this 6 days a week. He cycles and swims for his cardio and explained that he is in better shape now than when he trained in the gym for 2 hours 4 times a week. He said he's older now and would rather spend the time with his kids, golfing, you get the picture. This guy was a beast! Anyway, he gave me some tips and now I'm passing them onto you, fAatyoGa style. I am starting out small but am looking forward to building up this routine.

(Consult your doctor before performing any workout routine)
8 Week Program--

Weeks 1-6: 6 days a week
At Home:
-25 Modified Pullups (Put a roll of packing tape or something to anchor onto resistance bands. Put the end with the tape over a door that closes toward you, close the door. Get down on one knee and pull the bands toward you for resistance. To see this in action, check out this video: http://www.youtube.com/watch?v=XvbtctWDCN0 or http://www.youtube.com/watch?v=FQUGnF-5PHM&feature=related) *
-50 Deadlifts (I use dumbbells; http://www.youtube.com/watch?v=j8YJ_tfLPJQ)
-50 Modified Pushups (http://www.youtube.com/watch?v=8B17wwJdHV8)
-50 BoxJumps (I jump onto the highest Reebok step height; http://www.youtube.com/watch?v=iGLctzQM_Xo)
-30x2(side) Single arm shoulder raises (http://www.youtube.com/watch?v=Z294myBgstg)
-50 Floorwipers (I cannot do these just yet so I do 2 sets of standing obliques)
-25 Modified Pullups (*)

So far I can do this workout in 30mins while watching the new Rosie show :) . I then do some sort of cardio for 45mins (walking, swimming)

Week 7 & 8
Do the same workout above but only 3 days a week..That's right!!! These are your rest weeks...you muscle confusion week. Go hard every other day.

Back to the beginning...good luck!

Here is a video of the real movements once you can do them: http://www.menshealth.com/fitness/muscle-building-11

Q: Snacks

The hardest thing about fighting to lose the pounds is that at some point you need a snack. Let's face it, eating healthy at times can be boring and as you focus on your goal and you start seeing the results you are less apt to stray. I have found myself in that position as of late. Although I am not a person that will run to a piece of cake I thoroughly enjoy a great nacho dip and chips. Ive decided to go on a quest in finding healthy alternatives to some of my favorite snacks and some are new.

1. Keebler Wheatables- OMG these snacks are both healthy and taste amazing, check them out at your local grocery store or on http://www.keebler.com/product-keebler-wheatables-nut-crisps-crunchy-cashew-crackers-27056.aspx?category=crackers

2. Pita bread- They are low cal you can cut it in slices drizzle a little olive oil and garlic they turn crisp can use it as the chip in dip

3. Salsa- whether you make it or buy it is great and healthy. If you decide to purchase it watch the salt content in some of the store bought varieties.

4. Smoothies- I strongly recommend making them at home with fresh fruit whether frozen or fresh. It tastes great you cut all the unnecessary sugar you may get from some smoothie stores and it will give you the sweetness you are looking for.

5. Popcorn- Popcorn is low in calories as long as you stay away from some of the designer bags..If you are like me and love the movie butter flavor just make sure you watch the salt content of the bag. A healthier option is to make it at home and add your own butter.

6. Ice Cream- Yup I said it ice cream and no not an entire pint or gallon. Although I cannot eat the stuff it is a great way to get protein from the milk and a bit of sugar. But like everything eat in moderation

7. Fruit - always the best alternative, you could cut some apples put in a pot with a little butter and cinnamon and have warm apples. you could cut fresh peaches or frozen, I recommend staying away from the can, add fresh whipped cream and you have peaches and cream. Or a simple mix of melon

8. Nuts - nuts are a great snack but really try to stick with the serving size because they pack fat.