New Sensation

~ INXS ~

So, the Christmas tree has hardly been packed away and we're (most of us) already back at work and stuck in the hamster wheel. Time really is a terrible thing. How is it possible that 4 hours at work (an eternity) can feel so much different from 4 hours watching series (but, I just started episode 1, how can this be the finale).

During these last 2 weeks, I've built stuff from all our scrap wood, gone red & then tamed it slightly, entered competitions, had my measurements taken, freaked out on Sherlock Holmes Season 3 (I love that man's cheekbones), completed the multitude of Vitality Q's for points & drank copiously when we had to mingle with family...

I was somewhat ambivalent about the results of my measurements... October'13 saw me at 24% body fat while January'14 kicked me in the teeth with 24.8%. Along with some caliper readings actually increasing and a 3kg increase in weight! My tummy area actually increase in cm's - shock! horror! Yes, yes - same person, same calipers. Seriously?  Hours & hours of Crossfit & my tummy is still flabby? 

One word - kitchen. That's what let me down.  Eating healthy 80% of the day for 70% of the week helped me get strong, but it definitely did not help me lose weight.

The only thing that saved me from driving straight to Wakaberry and asking them to open the tap over my face was the fact that my thighs, calves, triceps & chest decreased in %, and that the 3kg that I I picked up was 80% muscle.  

This lead to Boyfriend and me starting with Paleo, that changed to Paleo Reboot, to no, let's just do Paleo cause that's what we're gonna stick with at the end, to Zone cause that's the "official" crossfit diet, to Zone/Paleo, back to Paleo cause I was over counting Zone blocks pretty quickly.  There was also a brief detour to Low Carb High Fat, which can either be Paleo or not Paleo... 

Basically we are now on what people call Paleo - a 80/20 Paleo. We still have diary (full cream milk), but apart from now eating eggs or leftovers in the morning instead of oats (or nothing) there's not much of a difference to how we have been eating. But we've been strict - on the 4th we cleaned out our cupboards & fridge & just got on with it. Basically we are going to eat good food, and not eat bad food. Follow whatever diet/detox/lifestyle you want, but that should be bottom line.

The 2014 Crossfit Games Opens will start in February & I'm so ready to compete. I would love to go to Regionals (only the top 48 ladies from the Open go through to Regionals, and then 1 lady goes through to the Games). So training & nutrition are all geared towards being able to optimally performing when the time comes.

We participated in our first mini competition on Saturday - the Philippines Fund Raiser.  Wow, what a long (from 9am - 3pm) & rewarding day!  Not only did we do our part to help out some people in need, we also smashed our Personal Best weights on the strength section - my stats are looking pretty great if I don't say so myself:

• Back Squat - 102kg (up from 100kg 3 weeks ago)
• Dead Lift - 105kg (up from 90kg)
• Strict Press - 40kg (up from 37kg)
• Snatch - 40kg (up from 30kg)
• Clean & Jerk - 55kg (up from 50kg)

On the flip side, we pretty much felt like death warmed up the next day.

I entered the Sleek Geek Challenge as well as a Port Elizabeth based body transformation competition. PE ladies have from January to June to participate in this weight loss competition and stand the chance to win a boudoir photo shoot from Elsje D Photography - yes please!

Some holiday meals below.  Made my first poached egg this morning - cling wrap & a washing peg (I didn't have any elastics...).

So, yes, a lot of "resolutions" were made, but it doesn't need to be 1 January for you to change your life. Make the decision today.

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Writing in the Margins (Part 3)

~ Yep, you guessed it, still John Gorka ~

There are about 30 - 40 blogs that I follow on a regular basis.  These range from funny pictures of cats & cheezeburgers, fashion, crossfit & just normal people who have some amazing insights to life [I always think of this specific post on Aspects of Transformation - it's great cause it's true]. Trying to keep track of when a new post is out is like higher grade maths.  

Blog readers pretty much lump together your favorite blogs into one long email or web-based article. This makes blog reading less tedious (you don't have to browse to each of your fave blogs) as well as more discreet which is kinda necessary for those (like me) who do a little reading while at work.

This is where Bloglovin comes in. It gives bloggers their page views, you can comment directly on posts & it's the prettier one of the lot. It gives you little snapshots of posts from the main page and you can scroll through at your leisure.  And as I mentioned before, the best part of Bloglovin’ (from a blogger’s perspective) is that is still gives page view, so you can keep track of your readers' interests.

Create a profile, copy the address of the blog into the search box, and click follow. You'll then get notified via email whenever there is a new post - all under one email. Easy peasy. And even better: here you can get a list of all the SleekGirl (& some extras) blogs.
 
Now for the dark underbelly of blogging. There are a view things that make blogging a bitch, these are mine.

1. What is appropriate to share with everyone? I often don't know what is too personal.  Once something is on the Internet it's there forever. I'm quite happy for my close friends to know that I walk around without pants over the weekend, but do I want all my Facebook acquaintances to know this?  Or even prospective bosses?  On the other hand, once I get that squat-worthy ass it might actually help with the interview...

2. What I find interesting, inspiring or funny might be boring as hell or insensitive to someone else.

I'm sorry...but I did the coffee snort through nose thing when I saw this. I'm a bad person.

3. It takes time. Is that time better spent on Boyfriend (no, not on him...perhaps with), on my work, on our house, on filing the heap of paperwork behind the door? 

4.  Nothing inspired me today, so I'm writing about what I did at work (read blog posts, find things to do in Pamplona), what I cooked for dinner, or what color my favorite socks are. Not every posts has to be a masterpiece, I'm still a real person.

These, by the way...

5. It's 9:30pm, I'm still stinking from my awesome Crossfit session, we've just finished dishes & packing up tomorrow's food. I want to get a round of Battlefield in. I want to go sleep at a decent hour. Somedays I'm just to tired.

6. Other people's blogs. I read other blogs & immediately think..wow, I'm not half this witty/profound/creative. Thinking like that sucks - comparing yourself to someone or something else will never end good. Use others as inspiration, I'm different from you and that's what makes both of us unique.

 

I lifted 50kg above my head tonight with ground to overheads (i.e bar on floor - get it up over your head any way possible).  And when I tried 55kg,  all of a sudden logic kicked in and said: WTF are you doing? What if this falls? What if it snaps your wrists like twigs? 

It was the same with handstands - I would stand like an idiot with my hands in the air, looking at the spot on the floor, willing myself to throw my body over, crazy right? Your mind is your worst enemy. As soon as you start doubting yourself you are going to stagnate. And as long as your coach has taught you how to fail, you will not fall on your face or snap your wrist. Just harden the f*ck up & try it. Next time 55kg's, next time.

It's going good food wise, I hope this trend continues at least until Christmas day. I forgot to take photos of supper again, so here are some random Google stock images of the food I ate.

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Have an amazing weekend. And if you are finishing work today, I might be disliking (hate is a strong word) you a little bit at this moment...

Writing in the Margins (Part 2)

~ still John Gorka ~ 

Continuing with yesterday's topic: Blogging. Blogging takes time, commitment, & discipline. I have to keep my ears open for topics, remind myself 3 bites into a meal that I have to take a photo of this, set aside time to look for very humorous pics relating to said topic (face it, we all know you are only here for the pictures) & then put it all together at the end of the day.  

Why do I blog? Simply because I enjoy it - it keeps me on track in my life journey.  It's my time, energy & view on all sorts of different thing, that I put on paper & then offer to the world to read.  It serves as my personal journal & a digital record of my life.  

One of the reasons I started this blog is so that I could go off on random curse-filled rants about things that are only important to me.  But somedays it's difficult - I feel that I should do more than just rant about a mad Christmas shoppers, I'm supposed to say Important Things & talk about Important Issues. But seriously, life isn't all doom & gloom & drama everyday. Somedays are just boring. I wake up, I work, I sleep. Guess what, you're still gonna hear about it.

A weird thing that happens when you blog is that you'll try to live a more intentional life.  Once you start writing about yourself & your journey & thoughts, you start thinking about who you are as a person & whether you like that person. Also, blogging will help you meet new people - whether through comments, Facebook or their own blogs.  So far the blogging community has been friendly, encouraging & genuinely cheering for me to succeed. I honestly love every comment, personal message or "like" that I receive - I find encouragement in that feedback.

And you realize quickly that even if just one person can relate to your journey you have something to offer. I'm in no way suggesting that my writing is exceptionally good to begin with and that it’s worth your time & effort to read, it's just nice to know that I might help someone with a question they've been struggling with or give inspiration where needed.

Tonight it was handstands, tuck-sits & snatches. Although my handstand time didn't increase, I now at least have the courage to kick up into a handstand position without the security of the wall behind my - i.e. I've got comfortable with falling. Tuck-sit I almost doubled (27 secs to 42 secs) and power snatches I increased from 17kg to 28kg. This is one movement with wich I struggle incredibly; a normal back/front squat is no problem, but as soon as you have to lock out that weight above you AND squat it becomes a problem.

Day 2 on the wagon - all is well.

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Go kick today's butt!

Writing in the Margins (Part 1)

~ John Gorka ~

It seems that blogging is becoming more & more popular everyday. There are various reasons you can start a blog: simply for fun, love of an actor or a hobby, a passion for ugly Renaissance babies...  Whatever the reason, one of the key factors to be successful is having a passion for your topic. 

When I started blogging I started to connect with like-minded people. I've received so many links to other wonderful blogs simply because I started blogging. It also lets you know that you are not the only one going through a particular struggle. But mostly I use it for myself, to keep myself accountable, to give myself an outlet, and to find weird shit on the Internet. Seriously, weird, weird shit.

Blogging teaches you to write, and you need to write well not to sound like an uneducated pleb, cause who will take you seriously if if you do?  I think daily writing can only make you a better communicator, as you are constantly putting your private thoughts to "paper".  And if you have confidence in your communication skills it can only filter through to other aspects of your life.  I've found that it makes it a bit easier to socialize with people & to express my thoughts.

It also makes you do research on your topic. You know last week when I gave you some info on the Crossfit moves we were doing?  I didn't know half of that before writing the evening's post. Google becomes your research friend. Fellow bloggers become your inspiration. Mrs Prava becomes your cookbook.  Butternut & Bacon? Yes, please!

I've also found that I start to jot down notes during the day, or just bullets of topics I want to focus on. Normally I'm all over the show - jumping from one idea to the other like there's no tomorrow [Ask me about my attention deficit disorder or pie or my cat. A dog. I have a bike. Do you like tv? I saw a rock. Hi.] - so this aspect has really helped me to keep on topic. Most of the times. Sometimes.

Tonight & tomorrow I'll be continuing this post:  what I've found awesome about blogging, reasons blogging sucks some nights & how to keep track of all the spectacular ones out there.

Last night was Event 3's re-testing for the in-box challenge.  I managed to increase my ring dip pushups from 39 to 52. My boobs (pecs) are so stiff today; it hurts putting on a bra. The next challenge was a power snatch burpee combo - 10 snatches & then 10 burpees.  You have 7 minutes to complete as many rounds as you can - 6 extra reps this time round!

The power snatch works your upper back & it is especially good for your shoulders as it aggressively works the muscles that rotate the shoulders, and because you use a wider grip it also works the hamstrings, glutes & lower back muscles. It's also a much faster lift than the clean so it's good for improving your jumping ability.  Most importantly, it’s just really fun to say the word snatch in public & make crude jokes.

Officially back on the wagon yesterday after the horror of "The Weekend" - felt real good. We made the most amazing Quinoa salad that consisted of quinoa, bacon(!), yellow pepper, almonds & macadamia nuts, broccoli, cherry tomatoes & Greek yoghurt (the double fat kind).  After the previous very bland attempt this was a 100% improvement & will definitely be made again. 

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Night all!

Work (Part 2)

~ Jimmy Eat World ~

I think my fascination with archeology was fueled by watching Indiana Jones over & over during the school holidays.  Then when I discovered computer games Lara Croft & her tomb raiding just stamped it in further.

I'm not naive - I know that archeology (especially in SA) is probably is boring as it comes....fossils, ape people, cave drawings.  This is probably the point where I should let you know that I have an majorly overactive imagination, I can daydream like there's no tomorrow and dreams are as vivid as they come. I can make up a scenario, fall asleep with it, dream about it, wake up & then continue that dream. So when I think archeology I think adventure & long lost treasure & magic.

That is why I love reading so much. I finished the Lord of the Rings saga when I was 10, I've reread my Terry Pratchetts till they are dog-eared and I've probably read thousands of books since. And when I found Andy McDermott's series that chronicles the adventures of archaeologist Nina Wilde and her husband, ex-SAS soldier Eddie Chase (with a British accent to boot and you can bet I read every line in that accent), I was in 7th heaven...archeology, dry wit, adventure - the whole deal.

I don't know who the artist is, but the fact that there is a person out there that can see book characters the way I see them makes me a very happy person...

There was a time that I wanted to be this guy as well. Travel the world & experience different cultures? Yes, please!

Ian Wright - Lonely Planet / Globe Trekker

But all these dreams doesn't help me find my dream job. Do I drop everything & go look for adventure? Or do I just suck it up, work 8 - 5, earn my paycheck & read my books? Do you at some point just accept that those dreams are only dreams? I wonder if you can read books & get paid...

Last night's work out kicked my ass. My knees are blue from the burpees, my hands are raw from the pull-ups and yeah, tomorrow morning I'm going back for more.

Looks like tomorrow there will be double-unders, so I will be able to add some whip marks to the collection. Seriously, I'm going to create an album just with photos of my sport related battle scars.

Food wise I'm doing 95% well. I've got MyFitnessPal mostly sorted out & it's becoming easier to add food to my daily diary.  I still prefer taking the photos because visually seeing what you ate (and drank) makes quite a difference.

Work (Part 1)

~ Jimmy Eat World ~ 

(This post became a bit to long, so it'll be split over two days)

Confucius said, "Find a job you enjoy, and you'll never work a day in your life." He might have said this - I didn't fact check. Anyway, I don't think that's entirely true - even dream jobs can have bad days, but it probably sucks a lot less then a bad day at a crap job.

As children we are told life is an immense journey and that anything you put your mind to is possible. Our minds were filled with dreams & how we were going to take over the world - I was going to be the best vet/hairdresser (human or pet) ever. We wanted to be ninjas or rock stars, write novels or make films. We wanted to go to Mars & find the face...well, I did at least. 

Then life hits you in the face (like a wall ball).  What happened to that dream of becoming a world renowned poodle hairdresser I was so passionate about?  The obvious answer is that we grew up & the dreams were slowly overshadowed with life, bills and reality. So we sacrifice our dreams for some vague idea of “success” or “security.” Get a decent job, with a decent salary, some benefits, and a cool title. Being a ninja became impractical.

Some of us know immediately what we want to do when we grow up. Some (like me) are still trying to figure it out.  Others (also like me) have tried a career or two, and then went on to do something completely different. I don’t believe I’m the only one confused about their place in this world. 

I always told myself that I would hate sitting in an office. And that is exactly what I've been doing for the last 10 years. I want to travel & dig shit up. No, not actual shit, stuff...things (more on this later) and that is just not possible if I want a decent roof over my head, a medical aid, a box membership, and perhaps some money when I retire one day. Oh, and food. Am I doing the responsible thing, heck yeah...but some day's it sucks balls being responsible.
 

Now my dream job would be - and don't you dare scoff - an archeologist, specifically, an Egyptologist. This won out over an ufologist & a cryptozoologist - yeah, for a while there I couldn't decide between finding the next big Pharaoh, deciphering Rosswell's secrets or proving that Nessie really exists. More on this tomorrow.

Tonight we worked on front squats, push jerks, chest to bar pull-up's & burpees. With front squats the quads are working a whole lot more, since you are sitting down, not sitting back.  It's also helps you develop a strong core as it requires your back to be as vertical as possible so that you don't land on your face.

The push press is quite a bad ass move.  You can handle 10-20% more weight with the push press than with the regular overhead press because you’re basically using your whole body to get it up there. The main muscles worked are your shoulders & triceps, but you also work your quadriceps, glutes and hamstrings. Your abs & lower back muscles also have to work to keep you stable.

Pull-ups are one of the most basic exercises, but definitely not one of the easiest. Hanging on a bar and lifting your entire body weight is a challange to many & a pipe-dream for some. They are a fantastic way to build upper body strength fast:  it increases arm, back, & abdominal strength as well as hand and finger strength.

All you need to know about burpees is that they suck. 

And there's nothing like a "almost puked" workout to kick your appitite into overdrive - I was so hungry when I got home.  I had a double dose of whey & berries & supper. Happy now :)

Remnants of the flu still pop up every now & again - Vit C all the way...

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Say Goodbye

~ Norah Jones ~

Just a quick one today - still so much to do for tonight's end year party with the PeeWee's.  And besides, after last night's cleans @ Crossfit everything hurts. Everything. Hurts. And if you are keeping track - I'm now up to 4 callouses & 3 blisters :)

BF & I have been teaching the PeeWee's for close to 3 years now and it has come with it's own rewards & frustrations. Martial arts have long been know to help teach self-discipline and socialization skills. In fact, many parents whose children have attention-deficit/hyperactivity disorder (ADHD) report great success with these programs because self-control and concentration are exactly the skills underdeveloped in ADHD kids.

And if you have a group of 10 kids (including ADHD kids & just plain naughty buggers) you can almost multiply that number by 5.  There have been days that I have been thiiis close to murdering a child with my bare hands...and there are days when that same kid will bring me a flower & a drawing. I can see how teachers find this very fulfilling, but an hour, twice a week was our limit!  

I've come to know this face. I've come to fear it....

So we made a decision to finish up & hand over our classes to a new instructor - to you I say "Good luck!" and "16:00 is not to early to start drinking".  We're opening ourselfs up the possibilities of a bigger world next year, and so we bid a mostly fond farewell to Taekwon Do.

I will be having a cupcake tonight. Perhaps 2. I don't often bake (OK, ok...I did not bake them, but I at least did the frosting), so I'll be damned if I don't have one.

 

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Let's Have Another Party

~ Winifred Atwell ~

 

So, 23 days till Christmas and still so much to do.  Just in the next week I have to organize (and go to) an end year function for a group of hyper kids & a baby shower for a group of ooohing & aahing ladies, and then attend two further Christmas functions. This week is going to be so hectic that I resorted to cutting my own hair over the basin last night.. Crossfit peeps everywhere be proud - I chose going to Crossfit over (my dignity) going to the hairdresser.

I hate the madness that goes with December. It's "sales", mad traffic, no school (so the kids & their 'rents are in the shops) and I'm just trying to buy a cucumber for my salad, standing in a queue that has 3 Sinotech flat screen TV's and a couple of bikes in it's collective trolleys.

And while you are attending all these extra festivities, you still have to find time to exercise, willpower to stay away from all the desserts & alcohol and the patients of a saint not to kick that girl that is walking in front of you at a snail's pace in the crowded mall corridor. Seriously, I have an hour lunch - can we make a deal?  You go to the stores between 8:00 and 12:00, go home, come back after 14:00. Then it doesn't take me 40 minutes to buy said f*cking cucumber.

And it's not like you can bunker down till after New Year's, so you have to find your coping mechanisms, even with Boney M blaring about Babylon in the background. This time of year people seem to forget how to drive, and everyone is in such a rush! Courtesy becomes non-existent and idiots come out in their droves. 

When things get a little overwhelming I just have to remind myself that this season will also come to pass. Eventually everything will be calm and quiet once more. People will be overfed and flat broke & then I will have the shops all to myself again.  

We did a Clean Ladder at Crossfit and I have the shoulder & collarbone bruises to prove it.  Was such a nice feeling to get a new personal best on the weight - I can now do a 55kg power clean.  The power clean is derived from Olympic lifts and is explosive by nature - in other words, it can’t be done slowly (and when your new - gracefully). The “pull” part of the power clean utilizes all the major muscles of the core, hips, quads and hamstrings.  

Power cleans are technically considered a shoulder exercise, but they do so much more. They give you well-developed muscles in the legs including the calves, glutes, and hamstrings & also targets the muscles in the lower and upper back and traps. It requires the coordination of every muscle group in the body & in time, the exercise adds muscle density and functional strength over your entire body.

I cut waaay down on the coffee today, only 2 cups. Ok, I might be having a 3rd one while I'm typing now...

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