I made a workout mix for you and an exercise routine to go with it. (It’s called “work it, gurl” but “gurl” is very non-gender specific because DUH, all kinds of people can sweat it out to this mix.) I am VERY excited to present it, as this is the first workout I’ve made, and I want to do a lot more of this sort of thing.
Below you will find the workout moves, a PDF of the movements in large text (so you can print it out and see what you’re doing as you go) and some video links of how to do the movements so you’re doing them with proper form. Please make sure to properly warm up and cool down, because you gotta treat your muscles like gold if you want them to continue to support you.
For reference: AMRAP is a crossfit term, it means as many rounds as possible. I use poker chips or pennies to count my rounds, as when I am sweating my face off I tend to be forgetful. I recommend doing this workout once a week and trying to beat your previous times!
Lastly, use headphones if you can. There is a sprint run midway, and it won’t really work if you can’t time it with the music.
PDF: WORK IT, GURL
Pre mixtape- Take a run around your block, at a very easy pace. Take deep breaths, feel rad in your body. You deserve this.
Austra- Darken Her Horse: 30 second run in place, 15 jumping jacks, 10 slow air squats. STRETCH however feels good for the duration of the song. Maybe try downward dog, warrior one, two, and three on each side. (Jumping Jacks, Air squats)
Bikini Kill- Demi Rep: Rest during the children’s rhyme of the warm up. Then AMRAP-20 mountain climbers- 20 butt kickers- 20 high knees-20 mummy kicks (Mountain climbers, Butt kickers, High knees, Mummy Kicks)
Heart- Crazy On You: AMRAP 20 hollow body rocks, 20 lateral jumps (side to side jumps with feet together. Use something to jump over, like a can), 20 tricep dips (Hollow body rocks, Lateral jumps, Tricep dips)
Beyonce- Countdown : Mid point jog. Go slow if you need to, sprint if you can.
Crabapple- All the things: Plank hold as much as possible through the duration of the song. Don’t drop if you can! If you do drop rest for a breath and get back up. Also keep your butt low! (Plank)
I am in a great mood. Why? Because social health, that’s why. My friends are great and I love when I see them.
This week was my good friend Brian’s birthday. His awesome partner pulled together a little surprise party for him and asked me to make him a vegan, gluten free, healthy-ish cake. “SURE!” I said. “Of course!”
As I have mentioned in other forms of social media (Facebook, Instagram), Brian has been working with Super Strength Health for awhile now and he has been positively CRUSHING it with his results. A year ago he regularly drank almost a fifth of whiskey in a night, smoked at least a pack a day, and didn’t care what he ate. Now he runs a 6 minute mile, is aware of what he puts in his body, and is seeing his abs come in. He is working out most days, eating green smoothies and salads and his attitude is significantly more stoked. He credits Super Strength Health with this, which is about the biggest honor I could ask for.
I wanted to mark these stellar accomplishments with the most awesome cake I could think of. Then I found this:
This recipe was positively fantastic. It was on the healthier side (beets! avocados! hand milled flours! No refined sugar!) and was moist, fudgey and decadent. A lot of the time I make things that I think taste A-mazing, and others find them to be more health flavored, but that was not the case with this cake. It was 100% party approved!
After filling my belly with both a huge slice of this cake and a giant vat of salad, I joined in on a party wide-game of basketball. I was BAD people, very bad. And it was so, so fun. I found myself saying “Night time hangouts! So fun! I’d like to do this more often!” We shall see if that proclamation comes true. Like I said in my links list last week, it takes a damn special thing to get me out of the house post 7:00PM.
HAPPY BIRTHDAY BRIANNNNN!
Yeah, I am including in interview with myself on my Sunday Links List, because YOLO, you know? I am a total Fit and Feminist fangirl, and I love that Caitlin took time out of her busy schedule to interview me. This interview discusses health coaching, my eating disorder recovery, veganism, weight lifting, etc. (You know-the usual!) Check it out!
When I was 13 years old I asked my mom for 75 cents to take the bus and she called me a “never ending money vacuum”. This is one of my most prominent memories of adolescence, and is a perfect metaphor for my entire relationship with money, which is to say I don’t actually want very much in the scheme of things, but I have a deep rooted belief that it is too much to ask for. HELLO! That’s a vulnerable thing to admit in a light and funny Sunday links list.
So, I have been doing some affirmation work around money (I am worth what I ask for, I am worth what I ask for) and also trying to let money flow in and out a little more freely. (My car’s breaks have squeaked for oh, I dunno, three years or so. This morning I woke up and decided I am going to pay to fix them). I have been letting those who are close to me know about the work I am doing around money and my friend Kelly sent me this article in response. DAMN, money stuff is intense. Just reading this made me tear up, made me afraid, gave me hope. Definitely worth checking out.
In case you didn’t know, when you are vegan anyone and everyone suddenly wants to know where you get your protein. It’s a part of the diet I have learned to live with (A flippant answer like “I get it from all the dirt I eat!” always works) but this article is actually an excellent, articulate, sources-sited piece that comprehensively explains why vegans are not dying from lack of Protein. An excellent resource!
This mix included some old favorite artists, some stuff I have never heard, and about 1000% fist pumping excitement. Listen and smile.