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Archive for May, 2011

turbo fire & 30 day photo challenge

today i started a new work out program.

not that i need any more things to add to my busy hectic work out routine. but why not?

the program is turbo fire. i have been wanting to try it for so long and am very excited about it. it’s an intense cardio conditioning program that (from the looks of it) incorporates kickboxing. plyometrics, and more. my favorite.

i’m going to follow the “class schedule” that the program came with.
day 1 review: fire 30 class & stretch 10 class
WOW.
30 minutes of intensity. loved every minute. chalene is very energetic and the workout is non-stop fun moves. i love the “drills” too where you give it your all in just one minute.
i really enjoyed this workout. not as intense as my boot camp classes, but im really excited to add this to my usual routine.
to avoid repetitive-ness & for those who don’t really care to read about my progress in this program, i will be adding a page at the top of my blog to write reviews and the schedule for my own personal sake.

before starting the program, they suggest measuring yourself and taking before photos. i did both those. i probably won’t share the photos until after (because i’m self conscious as most girls), but here are my measurements:

chest: 33”
right arm: 11.5”
left arm: 11”
waist: 30”
hips: 39”
right thigh: 24”
left thigh: 24.5”
weight lbs: 139.8
24.7% body fat

not like any of this really matters that much to me, the end result is all curiosity.

something else i’m going to do each time i post (if i remember) this this 30 day photo challenge. just because i want to. 🙂

Day 01 – A picture of yourself with fifteen facts.
Day 02 – A picture of you and the person you have been close with for awhile.
Day 03 – A picture of the cast from your favorite show.
Day 04 – A picture of your night.
Day 05 – A picture of… your favorite memory.
Day 06 – A picture of a person you’d love to trade places with for a day.
Day 07 – A picture of your most treasured item.
Day 08 – A picture that makes you laugh.
Day 09 – A picture of the person who has gotten you through the most.
Day 10 – A picture of the person you do the most screwed up things with.
Day 11 – A picture of something you hate.
Day 12 – A picture of something you love.
Day 13 – A picture of your favorite band or artist.
Day 14 – A picture of someone you could never imagine your life without.
Day 15 – A picture of something you want to do before you die.
Day 16 – A picture of someone who inspires you.
Day 17 – A picture of something that has made a huge impact on your life recently.
Day 18 – A picture of your biggest insecurity.
Day 19 – A picture of you when you were little.
Day 20 – A picture of somewhere you’d love to travel.
Day 21 – A picture of something you wish you could forget.
Day 22 – A picture of something you wish you were better at.
Day 23 – A picture of your favorite book.
Day 24 – A picture of something you wish you could change.
Day 25 – A picture of your day.
Day 26 – A picture of something that means a lot to you.
Day 27 – A picture of yourself and a family member.
Day 28 – A picture of something you’re afraid of.
Day 29 – A picture that can always make you smile.
Day 30 – A picture of someone you miss

so here we go with 15 facts.. geez that’s alot. is there even that much interesting things about me? who knows.. here goes nothing
1) i live in iowa and don’t really like corn. (we’re full of corn fields)
– i’ll eat it…i just don’t really like it that much.

2) i’m obsessed with the real world/road rules challenge shows.
– it’s one of my goals to be on that show, do those crazy challenges, and win money.

3) this goes with #2… i auditioned to be on real world a couple months ago.
– obviously i didn’t get on it. and i’m completely okay with that.

4) an apple a day keeps the doctor away. try 2.
– i never get sick. and if i do, it goes away in a couple days. it’s the apples i bet.

5) i’m a dog person.
– love love love dogs.
– hate hate hate cats. sorry cat lovers i mean no harm..

6) i didn’t get to shower as the maid of honor for my best friend’s wedding because of the flood of ’08
– tmi?

7) my first name is sharelle. my middle name is kelsey. tell me how that makes sense.

8) the first exercise i ever did (besides being in dance) was doing jane fonda workout tapes with my mom when i was little

9) i have really short stubby toes.

10) if i haven’t slept at least 7-8 hours and haven’t had my morning cup of coffee, don’t talk to me. period.

11) i used to be able to almost speak fluently in spanish. now i can barely speak a sentence.

12) i dont think ill ever acquire a taste to beer.

13) i am terrible at most sports. i’m not competitive enough.

14) one of my favorite feelings is after brushing my teeth.

15) i could live off peanut butter.

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watch out.

this post is about to be picture heavy.
and may contain pictures that will make you laugh at me because taking pictures of myself about to attack a strawberry and pretending to study for my online class seemed like a good idea at the time.
please tell me why i thought it was a good idea to schedule my first exam for my online class and not study for it until 2 hours before?
because i dominate at procrastination, that’s why. if could win an award at anything, i’d be the gold medal winner of procrastination.

enter: breakfast for the past few days.
Apple Cinna-chia egg white protein coconut damn this is a long title oats:
in the mix:
1/3 cup oats
1/3 cup almond milk
1/3  cup water
1 chopped green apple
cooked over stovetop for a few minutes
2 egg white stirred in at end along with copious amounts of cinnamon, teensy bit of vanilla
topped with:
1 tsp coconut
1 tbsp chia seeds
1 tbsp better n’ peanut butter

sure, you can come over for breakfast anytime.
BOBT [bring your own toppings, ill provide the cheap as dirt oats]

meet “my eyes are bigger than my stomach lunch”
do you think that stopped me from cleaning my plate?
heck to the no. no food goes to waste in this household.

1/2 sweet potato (microwaved) and topped with butter spray and cinnamon. just cause.
open faced boca burger. (1 vegan boca burger on top of 1/2 bagel thin topped with mozz cheese, ketchup, and mustard)
1/2 cup cottage cheese (because i pumped some iron before this lunch and needed that protein i think)….

ps i dont think ill be buying boca burgers anymore. i found out they use genetically engineered ingredients. will be making my own veggie burgers from now on. i don’t mind. i bet they’ll taste better anyway.

next up….buffalo chicken wrap. gasp.
i don’t even know why i even try making wraps. i stuff them too much so that i lose the point of making it a “wrap.” whatever. still tasted good.
1 la tortilla factory wrap [all time favorite kind.]
1 large handful of spinach
left over buffalo wild wings (1 hot bbq, 1 honey bbq, and 1 chipolte bbq] chopped
1/2 cup cottage cheese (must be my muscles craving it again)
mustard to bring down the spicy-ness a little
all plopped in the oven until the spinach wilted.
taste buds were very pleased with this lunch.

alright, so this next meal i followed a recipe for tex mex mac n cheese.
i wanted mexican. i wanted mac n cheese. why not put them together?
best invention ever.
here’s the recipe. you can thank me later.

the next four pictures i realize are just strawberries.
but hello? who doesn’t love strawberries?
i may or may not have bought a 5 lb package (ON SALE FOR $4.97!) the other day. i do not regret it.
my room-mate thinks im nuts.
i told her she could have some.
she has yet to dig into any. & they’re almost gone…..

i warned you.

oh and i apologize that i decided to take these pictures after just waking up without putting a comb through my hair.

maybe i should really study instead of pretend to…
🙂

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never let success get to your head and never let failure get to your heart

i walk a fine line between feeling “successful” and feeling like a failure.
there’s not really much middle ground for me.
perhaps this is because i create such high expectations and standards for myself that if i don’t achieve even the littlest things, i feel like a die hard failure.
STOP.
that’s all i need to do.
is just stop. stop and smell the roses. don’t focus on these negative things weighing you down.
instead of telling myself “sharelle, you skipped a work out today, way to fail at life. way to ruin your fitness goals. you’ll never be as strong as you want.” i need to tell myself “hey, your body decided it was a much needed rest day only to kick even more butt the following day. or maybe since you didn’t go to the gym, you got to actually hang out with your friends who miss & never get to see you. it’s okay. there’s always tomorrow!”


this is what i need to work on. especially this summer. get rid of these negative thoughts. because they run through my head like wild fire and sometimes it gets to be so overwhelming that i forget how much i enjoy the little things.
waking up to sunshine instead of a beeping alarm.
when people smile at you as you walk by, even if they don’t have a clue who you are.
the smell of fresh cut grass or a morning after a huge thunderstorm.
walking into an air conditioned building after dripping in sweat from iowa humidity.
your favorite peanut butter being on sale for $2 cheaper than the normal arm+leg price. (i stocked up on two, thank you very much.)

it’s all about the little things.
not about succeeding. not about failing.
“success isn’t how far you got, but the distance you traveled from where you started.”

it’s grasping life by the fingertips and living.
with one more year of college left, i have been freaking out because i don’t know what i want to do with my life.
it doesn’t matter.
as long as im happy.
constant reminder.

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10 best foods for your looks

when something bad happens, you have three choices. you can either let it define you, let it destroy you, or let is strengthen you.

nothing bad happened to me, but nonetheless, i felt really strong this morning. physically & mentally.
i woke up this morning to a big thunderstorm and lots of rain. definitely a good enough reason to stay in bed. do you think i stayed in bed? of course not. I had to get to bootcamp! and bootcamp was great. 🙂

Boot camp 5/25:
warm up: run 3 laps
using bands that you put around your ankles, monster walks down the track & backwards back 2x. this side steps down and back.
10 squats & 10 lunges.

25 kettle bell swings (i used 30 lb)
15 pushups (i stayed on my toes every round :))
run 2 laps
all 3x
walk/jog/run a lap

15 squats with barbell (i had 40 lbs, 43 with bar)
15 tricep pushups
30 weighted crunches
all 3x
walk/jog/run a lap

12 single legged dead-lifts each leg (i used 12 lb dumbbells)
12 push press (with 12 lb dumbbells)
20 ski jumps
all 3x
walk/jog/run a lap

core:
low flutter kicks 30 sec, big flutter kicks 30 sec
12 hip raises while in side plank each side
repeat

40 bicycle crunches
10 dead bugs each leg
repeat

ill end this post with something that i found today.

10 Best Foods For Your Looks
(because psychologically, we all do think appearances are important.)

information found on  this website

1. Tomatoes. Organic tomatoes are loaded with lycopene, a powerful antioxidant shown to help fight illnesses of all stripes. They’re also loaded with vitamins C and A, and if you believe Dr. Oz, they could be as good or better than açai and goji, those trendy, expensive antioxidants you couldn’t stop hearing about for a few years.
2. Green tea. In a nutshell, people who drink green tea have about a dozen health advantages over people who do not—from cancer prevention to longevity to gentler skin aging—thanks to its antioxidant polyphenols. Organic green tea is preferable (nothing undoes positive health effects like a load of pesticides) and can be found in bulk for cheap at large grocery stores.
3. Broccoli. This is the item on the list you’d be best off learning to love if you don’t already, because its nutrition profile beats out all other veggies according to a Harvard University study. It has well-documented anti-inflammatory effects, which can help with everything from eye health and arthritis to heart disease and sun damage. Eat it a couple of nights a week if you can. A favorite simple recipe is broccoli steamed with olive oil, salt, and garlic.
4. Salmon. You obviously want to be careful about sourcing when it comes to any fish choice—check out the Monterey Bay Aquarium’s new recommendations for salmon here—but the short version is, wild Alaskan is a good bet. Salmon is loaded with anti-inflammatory omega 3s, healthy fats, and vitamin B12. Bonus side effect: Glowing skin.
5. Extra virgin olive oil. It’s gotta be EV: Eat it for heart-disease prevention, cancer prevention, its cholesterol-lowering good fats, its antioxidants, and because it’s completely and utterly delicious and frankly, a good olive oil tastes better than butter.
6. Dark leafy greens.Yes, they can be bitter and less than exciting at first, but they are loaded with vitamins and iron and can be snuck into meals easily (omelets, pasta, salads, etc.). Prepared the same way as the broccoli suggestion takes five minutes and is super tasty with eggs for breakfast.
7. Walnuts. These shelled suckers are packed with good fats (the monounsaturated kind), which is great for heart health, lowering cholesterol, boosting brain function, and reducing inflammation. You don’t need many of these to reap the benefits, though. Go easy.
8. Blueberries. What gives these guys a leg up on other fruit is the fact that they’re super low in calories and very high in vitamin C, fiber, vitamin E, and other brain-boosting nutrients. A Tufts University study found that when they evaluated 60 other fruits and veggies for their antioxidant capability, the blues came out on top.
9. Dark chocolate. You should eat this because it’s delicious, and because a recent study also showed its capacity to protect skin from UV damage. The claims that its packed with antioxidants have been recently called into question—you can read more about that here and here—but for now? Might as well go for it.
10. Avocados. As if anyone needed another reason to eat avocados, it’s encouraging to know that in addition to being nature’s unadulterated butter, they’re also loaded with cholesterol-lowering power, potassium, folate, carotenoids, vitamin E, and happiness-inducing monounsaturated fats. (And yes, guacamole counts.)
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five things.

that, my friends, would be my new favorite breakfast. next to oatmeal, of course.
this is the ever so popular “breakfast cookie dough cereal” that has popped up in the blog world thanks to Gina.

Sharelle’s Breakfast Berry Cookie Dough Cereal
1/3 cup oats
1 tsp cinnamon
1 tsp stevia
pinch of sea salt
1/2 scoop chocolate protein powder
1-2 tbsp almond butter
1 cup hemp milk

mix all dry ingredients together until you get a cookie dough consistency (add a tiny bit of milk if you need) and once you get a cookie dough consistency, top with 1 cup milk and all your toppings

toppings: fiber one cereal, coconut, berries

We didn’t end up going to the Thai restaurant tonight. All 3 of us were pretty tired so we just stayed in and ordered pizza and watched a movie. I ended up having 4 pieces of veggie thin crust pizza. that’s what waking up at 2 p.m., working out hard at the gym, and barely eating anything all day will do to ya i guess.

We watched Gulliver’s Travels. I thought it was just “okay.” It was cute, but sometimes I just don’t really like Jack Black as an actor.
I really want to see Harry Potter.
Does that make me a nerd? It’s okay if it does. My friends and I are going to have a Harry Potter marathon. Dressing up is required.

Before I turn any possible readers away I’ll end with 5 random facts about me. This might end up turning people away too.

1) I hate watermelon & cucumbers.
-I know what you’re thinking and I’ve heard it many times. How can you hate watermelon? You call yourself “healthy” but don’t like one of the best fruits out there? Pshh.. what’s wrong with you? I think it tastes like..nothing. Or flavored water. And i despise flavored water. Same with cucumbers. Gross.
2) I’m a coffee snob.
Working at Starbucks and the current coffee shop I work at has turned me into a total coffee snob. I know exactly what a good cup of coffee is supposed to taste like. I could tell you what pairs well with what roast or blend, I could tell you if the espresso shots in your latte were pulled correctly by the barista, and I’m one of “those” customers whose drink order is longer than a children’s book.
3) I’m claustrophobic.
Small, enclosed, tiny places freak me out. Don’t ever expect me to go into any tight caves or even hide in a closet. I get really nervous, out of breath, and my chest feels really tight when I’m in those kind of situations. I love going to concerts, but if I get anywhere near the front where everyone is trying to get close to the stage… full blown anxiety attack will occur.

4) I’m seriously debating on whether or not to be vegetarian again.
I honestly feel worse if I eat a meal that involves meat compared to a meat-free meal. I feel more energized after vegetables, fruits, and grains. If you add meat to the equation, sure I feel full, but I also want to sleep & be lazy.

5) I can’t wait to move out of Iowa.
Don’t get me wrong, I really do like Iowa. I think Iowa is a great state for academics, the people are very friendly, and I feel “safe” here. I just feel like people stay in Iowa and never really take the chance to get out and enjoy the rest of the world and what it has to offer. I feel like Iowa is a place to settle and I have never been a person to want to settle. So when my last year of my college career is over, I definitely plan to move out of this state. It’s okay if I decide to come back and live here, I think I would be happy with that. I just feel like I need to experience a change before I do that.

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sweat it out

this is going to be short because I’m going to meet up with my dad & his fiance for dinner at a thai restaurant. I haven’t had thai food in years and I have no idea what it has to offer, to be honest. Hopefully there will be some healthy options because I had a not so healthy day yesterday/last night.

I went out with some people I used to work with at the coffee shop. We went to Buffalo Wild Wings. I’ve never ordered wings there before. I’ve definitely tried them, but I have just never ordered them for myself. Well, last night I did. I got 4 honey bbq, 4 hot bbq, and 4 chipotle bqq. They were all reallllly good surprisingly. You all know I’m not a huge “meat” eater. Well, I enjoyed them. I sure didn’t eat them all though..I probably only had 6 and was stuffed. Plus, my body seems to know when I go out to eat because it immediately goes into shock from all the extra butter, oil, and preservatives use. (I hardly use anything “extra” when I cook. I’m a plain jane.)

Anyway so after BWW, we picked up some alcohol. ANOTHER crazy thing for me to do. I rarely drink. This year, since I’ve been 21, I’ve probably only drank a total of 4 times. All my friends are huge partiers, but I’ve never really gotten into it. I see the negative affects as outweighing any positive enjoyment. Last night was another story. I had a lot of fun. We made “Arnold Palmers” with Jeremiah Sweet Weed Tea Vodka & Lemonade. This is actually where I had the most trouble, because I couldn’t taste any sort of alcohol in it..it just tasted like sweet tea and I LOVE tea.
We all did a few Jager bombs (Jagermeister & Redbull). Yeah, that got me in trouble too.
Plus we played a game. Which probably made everything worse.
Anyway, I had fun, but not this morning.
Which is why I never ever drink.
I felt like complete crap.
How do people do this regularly? I just don’t understand.

I still, surprisingly, went to the gym today. I did a short boot camp off day work out and then practiced my step routine.

Off day work out:
Warm up: 5 minute run

2x stairs
20 lunges
15 squat jumps
as many rounds as possible in 5 minutes

1 sprint lap
10 burpees
10 walkout pushups
as many rounds as possible in 5 minutes

row 250m
20 bicep curls
20 renegade rows
as many rounds as possible in 5 minutes

i didn’t even do the last part. The first two were already enough! hah, I felt like a wimp. And then I went and practiced for an hour. It was a tough one.

well, I’m running late now so I better go! I’ll let you know what I decide to order. 🙂

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the great fitness experiment

i was awake before my 5:13 a.m. alarm clock this morning.
i would be shocked too if this hadn’t turned into an everyday occurrence.
my body has now officially adapted to getting up at the crack of dawn and while most would think i’m nuts, i enjoy getting up that early. it’s 8:30 a.m. and i feel on top of the world ready to tackle the rest of this day. watch out iowa city, im running after you today.

my monday to-do list because i know you guys care about what i have scheduled for today. *sarcasm* 😀 but it’s for my benefit to see if i actually get some things done:

  • clean kitchen, living room, & bedroom
  • go through my clothes and bag unwanted items to take to a thrift store
  • go for a leisurely stroll to hy-vee to pick up some spinach and whatever else i seem to go through in a matter of days..
  • work 1-5 [can’t exactly skip this one.]
  • while at work, since i sit at a desk for 4 hours, work on the employee schedule (yeah, i’m THAT important. haha. too bad i still give myself crappy hours) & make a communication binder for the departments
  • print ups shipping labels for my textbooks
  • find a new step routine for this thursday (or find a way to use the same without making it seem like it’s the same..)
  • use my magical powers lots of superglue and peroxide for my thumb wound & wrap it up tight
  • spend the remainder of night with some friends by playing games & enjoying each others company 🙂

quickly after this post, i will start that list. in order.

time for fitness talk.
Boot Camp 5/23:

Warm up: run 3 laps

Get into groups of two. One person will run laps while the other person does the following exercises until completed. Once completed, that person will tag the runner and they will switch.

10 burpees
10 seal jacks [funny looking jumping jacks.]
10 lunges (each leg)
10 push press [my barbell was heavy today. i think it was 40ish lbs]
10 tricep dips
10 t-push ups (push up then side plank, push up, other side)
10 ball slams [14 lb ball]
10 renegade rows
10 squats

TAG PARTNER & RUN.
we did this for a total of 40 ish minutes i believe.
then moved on to core work:

toe touches with 12 lb dumbbell – 30 sec x3
supermans [5 holds]
front plank – 30 sec

here’s a bad photo of my thumb covered in superglue. in the center, the knife hit bone. this better heal quick, because i can’t even open a bottle of water.

protein powered breakfast:

1 egg + 2 egg whites scrambled with cayenne pepper & oregano + 2 cups sauteed spinach mixed in and topped with 2 tbsp black bean and corn salsa & 1/8 cup shredded mozz

1/2 whole wheat bagel thin topped with 1/2 tbsp almond butter

something i came across today that i really really really would love to read: the great fitness experiment.

Description:

Body image and fitness are hot topics for both men and women. The Great Fitness Experiment is not a how-to guide but rather a fitness memoir in which Charlotte Hilton Andersen sifts through the morass of contradictory claims and information in today’s health- and fitness-obsessed world. Andersen tries a new workout each month for a year in an attempt to discover what works, what doesn’t, and what’s just plain weird. She delves into such subjects as the Action Hero Workout, Cross Fit Training, Going Vegan, Double Cardio, and others. Interspersed between the chapters on the monthly experiments, Andersen offers personal essays on everything from her past experiences with eating disorders to testing the ugliest fitness shoes on the planet to lesson about, as she puts it “what I’ve learned from being a girl in our body-obsessed culture.” She writes candidly about her history of anorexia, orthorexia, and “general-low-self-esteem-exia,” including anecdotes about the effects of the health craze on her students, friends, and gym buddies.

I would love to do something like this. Try something new every month to see how it affects me mentally and physically. I think a lot of the diet fads are a bunch of hocus pocus and would love to actually try them and journal my feelings and affects of doing each one. along with different fitness trends as well. this would be fun!

looks like i have a first book to read if i ever get to go to the beach. 😀 (iowa doesn’t really have a “beach”, but i suppose a lake with a small sandbar will do.)

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