Tag: health

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Derbalife Boot Camp with Greenbriar Roller Vixens

I just realized that I hadn’t blogged about this yet!!

I’m doing my best to mix up my personal, “Hey this is how things are going/this is how I’m feeling” with the nutritional tips, workout tips etc etc. So.. in an effort to not inundate people with my personal life, I forgot to inundate people with my personal life!

I wish I had brought down a camera because the place that we had this boot camp was frigid. Mind-bogglingly cold.

Yup there it is. Complete with water drips and very very little heat. Which is not advantageous in the mountains in January.

Aside from that, it would have been nice to get some extra documentation of what we did! LiftOff and myself ran 15 Greenbriar Roller Vixens through 4 hours of drills, skills and endurance and then we did an hour of nutrition education at the end. We even got a bunch of girls on their own nutrition plans which is really great. It means they understand the value of proper nutrition for athletes.

Well, that and it shows that I am able to convey the information well enough for people to understand it! Sometimes I wonder.

Greenbrier is located in Lewisburg, WV, and is even more isolated than I thought it was. It took me a healthy 5 hours to get down to their little town (Which was adorable and totally deserves that “Coolest Small Town” award).

See? Not really near much of anything. Which is part of the beauty.

Greenbrier is a very small league, and they’ve only been up and skating for about a year. I met several of them when I attended the Jingle Brawl in Morgantown in December. They knew they needed outside help to teach them techniques, skills and maneuvers they had witnessed at the W.F.T.D.A. Championships this November, but had no idea how to actually do any of them.

Little, yes, but one of the coolest logos I’ve seen.

So we focused on off skates warm-ups/strength, transitions, backwards skating, backwards maneuvering, agility, 180 toe stops/stopping on a dime, backwards blocking, and blocking with partners. It went over really well. We had to adjust our plan from time to time because skills that we thought were basic and everyone knew them – well.. they had never been taught! It was awesome coming out of that camp and knowing that we had really helped some skaters learn and practice new things.

There were so many other drills, relays and skills that I wanted to teach. There just is never enough time! I am super stoked to go back down though. On spring break, I will be visiting the Beckley Area Derby Dames and doing a boot camp on Tuesday night. The following night I am really HOPING to be at Chemical Valley. The day after that… I’ll be back at Greenbrier! So amazing.

                                                                       

I have the best job in the world … did I mention that? I get to skate, help people be healthy, help people hit their goals and meet awesome new people all over the country. And then even better is that I also get to train people to do what I do!! SO AWESOME!!!!

I’m looking forward to 2013 is such a big way. Derby. Bridal Shows. Creating a hub in Harrisburg for people to come to. Travel and more!! Yea for Health, Weatlh and the time to enjoy both!!!

The ladies of Greenbrier! LiftOff and I are in the front (She's in green, I'm in black)
The ladies of Greenbrier! LiftOff and I are in the front (She’s in green, I’m in black)

If you’re interested in a boot camp (derby or non-derby!) or nutrition classes, hit me up. If you’re just looking to get healthy, don’t be shy to drop me a message. I would love to help you get on your path!

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Overcoming Lethargy

I’ve done a series of articles in the past through the Examiner.com site about how to overcome lethargy and it’s a very very difficult thing to do. I wanted to revisit the topic and since I’m sitting here, partially wishing that my practice would be cancelled due to icy conditions, I thought this would be a great time to remind myself to ….

Rule #1: DO IT ANYWAY

Even if practice were to get cancelled tonight, that would just mean that I would have to go to the gym and get a workout that way. The rules of physics apply to our bodies as much as they do to inanimate objects. A body in motion stays in motion, while a body at rest … you get the picture. You don’t feel like it? TOUGH! There are plenty of people who don’t feel like it and are doing it anyway.

Rule #2: Nutrition nutrition nutrition

Sure you may think that Red Bull is going to make you peppy for the rest of the day, but what happens when you crash out because of the blood sugar drop? The only way to truly fend off lethargy is to have awesome nutrition and keep that carb count LOW. If you’re not taking multivitamins 3 times a day, if you’re not eating protein-intense mini-meals throughout the day, if you’re not drinking at least half your body weight in ounces of water a day… you really need to REBOOT the way you think about your diet!!

Rule #3: Sleep Now

You only slept 5 hours last night? Well no WONDER you’re lethargic! Why are you not sleeping much? If you find that you wake constantly through the night, your mattress, pillows or other support could be in need of updating.

Do you snore? Perhaps your septum is deviated and it’s blocking your air flow.

You just find that you have too much on your mind?  End each day by writing down the five things that you need to do the next day, so that you have a plan when you wake up. Also, creating a daily routine and writing it down can help your nerves tremendously.

You work out super late and are too amped up? Make sure you are doing something for recovery when you’re done your workout, include sugar so that your blood sugar will drop and result in you getting tired. You can also get used to taking some calming herbs like chamomile, valerian root and jujube. (PS Herbalife has some great natural calming remedies that I can attest to their amazingness.)

Rule #4: Positive Thinking

What? Positive thinking? I’m going to ‘ think positively; about not being tired?

YES!

By maintaining a good and healthy attitude during everyday life, you will be naturally energized. Haven’t you noticed that happier people tend to have more energy? It’s cyclical! They’re happy because they have energy to use in happiness and they have energy to use because the happiness creates it!

Don’t believe me? For the next 7 days I challenge you to not complain and every time you hear anyone say anything negative, make it a point to move away from their negative energy. For the next 7 days do positive affirmations and be very self-aware. Every time you think anything negative or start to complain, stop yourself in your tracks and say to yourself “I will have a positive attitude.”

Maybe you think it sounds silly, but I have tons of energy thanks to doing all of the things on this list. So… I may be silly, but I can be super productive!
Feel free to leave comments below on what some of your favorite ways are to maintain energy or over come lethargy!!!

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The Knee, the Updates, the New Year

It is December 29. It is snowing and I am completely overwhelmed at the amount of stuff I am supposed to have done in the next four days. However, get it done, I must. Before so I thought I’d do an update here.

About 2 months ago, I set up a series of goals to hit over the course of my knee recovery. I’m pleased to say that I have hit many of them… The last set of goals was:

  1. Use the bike to complete 70 miles (cumulatively) on level 7 resistance  — Did not do this. I got so bored on the bike, and there were many days that I did my workouts at home so I never made it to the gym.
  2. Use the elliptical machine to complete 40 miles on level 6 resistance – I got 30 miles in during one week on resistance 4. Again, not being at the gym didn’t help this goal.
  3. Run outdoors (I don’t care what the temperature is) for 30 minutes one day – Did this the day before Thanksgiving! Well before it was scheduled
  4. Complete 25 one-minute plyometric exercises, with a focus on side-to-side motion – Totally done several times.
  5. Increase weight on all strength training workouts – I can now leg press 60 pounds with individual legs, my upper body has increased weight 5 times since I started too.
  6. Complete 250 pushups (cumulatively) – Ok. Slacked on this. I do about 120 push ups a week.
  7. Complete 30 minutes of derby position (cumulatively) – YES! Did this during my skating session!! My quads are so sore
  8. Complete 60 minutes of Bosu work (cumulatively) – Bosu was buried for a few weeks, but I’m back to it.
  9. Complete an extended Skid/Shrap “Derby Calisthenics” workout 4 times – Hell to the yes.
  10. Cardio should be done 6 days, strength should be done 4 days – Ok, I do my best to hit this. The snow has made it difficult, but I am working out daily.

BENCHMARK 4: After being able to walk, run and cut comfortably and with no knee pain… I CAN GET BACK ON MY SKATES ………………………..
Been able to skate the last few weeks. This week was the first time that my knee felt completely normal as I skated. It did fatigue for the second skating session I did on Thursday, but it feels great today.

Dave Wood Photography

On the nutrition side, I had switched from a long-distance nutrition routine to a strength/recovery-based regiment and it seems to have made a difference. For the last two months, I have been using the Rebuild Strength as my recovery, I’ve added the Joint Support and Herbalifeline to my routine, while taking out the Total Control. I also began taking the Aminogen. I drink a 3 scoop shake every morning and I have aimed for a minimum of 120g of protein each day. Thank goodness for the Dulce de Leche, Chocolate and Latte flavored Formula 1 shakes. 😀 And the multi-vitamin. AND the tea concentrate!! They’ve kept my body primed and ready to go.

Some personal goals for the next month:

1. Replace 5 pounds of fat with 5 pounds of muscle
2. Have complete hitting capabilities on my skates by January 15
3. Bench press 80 pounds by January 30 (don’t laugh, I’m only at 45 now)
4. 25 in 3:45 (My best is 3:42 and that was when I was in good form and had been on skates consistently for 2 years)
5. Be able to leg press 250 with both legs by January 30 (I’m at 140 now)

Nutrition goals:

1. No alcohol in the month of January
2. 140 ounces of water per day
3. 115g of protein per day
4. No more than 2100 calories on a hard cardio day, no more than 1800 calories on a strength day
5. Consume a minimum of 1400 calories daily
6. Get back on my fiber/aloe routine

Personal goals:

1. Have 10 Derbalife boot camps on the books for the year
2. Change 15 lives with Herbalife health programs (Check them out here)
3. Find 5 people who want to take the Herbalife journey with me (Learn about the opportunity)
4. Plan and implement marketing goals for Dutchland Rollers
5. Be organized for my last semester, including having my independent studies rolling
6. Have half the money saved up needed to get my own apartment
7. Keep up with my blog, iChange & Examiner pages.
8. Have tables booked at Derby Ink, NE Con and East Coast Extravaganza
9. Bring a guest to the January Spectacular Event in Philly
10. Have 2 more team members attend January Spectacular

Logos of events
January will be a great month to get the year started. I will be stronger and faster than ever before. My journey to the end of my Bachelor’s degree is almost complete. I’m building a strong Herbalife and Derbalife health client base. I have a good outlook. No matter how frustrating it may be sometimes. I will get myself and Matt and our cats to a place where we have space and comfort. It will happen.

If your league is interested in booking a Derbalife Boot Camp, contact me at DerbyAmerica@yahoo.com. If you’re interested in hosting a nutrition class, or just getting a health profile, you can also drop me a line. 🙂 Let’s find good health together.

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2013 Declaration of Goals

Here are the major goals I have for 2013:

I will earn ACTIVE WORLD TEAM by June of 2013. I will sit with my team when I go to Extravaganza in October.

AWT-2013_215

I will book 15 Derbalife Boot Camps for 2013. I already have one in the books. I’m talking to a second league. If you know a derby league that would love an on skates/off skates/nutrition based boot camp developed by the minds behind DERBALIFE – contact me.

I will find the FIVE right people who are excited to change their life. Whether they want to help brides lose weight, assist healthy living in children or focus on sports nutrition – all I need are the right FIVE people to come on this awesome journey of success with me. This business isn’t hard, it just takes some time, patience and legwork.

I will play on the All Star team. Period.

I will attend Rollercon. ECDX. Derby Ink Convention. NE Derby Convention.

I will make it to California and Arizona and Florida.

I will have my own apartment before ECDX.

I will graduate in May, and I will hit Dean’s List for the third semester in a row.

I will do a journal entry every night with 2 successes, 2 things I’m proud of and 2 things to work on the next day.

I will build a strong Herbalife team.

I will never give up. Even when it feels like all hope is lost, and I’ve been beaten again. I will not give up. I am too strong. I am too good. I will finally find success. I’m tired of standing on the precipice of greatness.

2013 better watch out. I’m comin’ for it. Are you comin’ with me?

 

Contact KristieMGrey @ Yahoo.com for more information on Herbalife programs or starting in the business.

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12/21/12 Update

It’s Nopacolypse so I figure, when better than now to write a free form, fairly disjointed post!

Update #1 is about the knee. This weekend I went to Jingle Brawl, hosted by the Morgantown Roller Vixens in West Virginia. I was going to attempt to compete, but first I had to test the joint. I have not hit since Kick Ash popped my LCL in October, so let’s give it a shot. Well, I swung in on my expected team mate, JK LOL and the moment I made contact … I heard another pop. My entire joint felt shocked and started trembling. I immediately left the track.

I probably could have pushed through it, honestly. But not for a group of mixed games. Not happening. Aside from that, my knee had begun the disturbing trend in the last week of popping and clicking a lot. Sometimes it feels like when my knee cap cracks, and sometimes it buckles me.

So back to the Penn State doctor I went. His diagnosis? Still was an LCL sprain. only that’s healed. “Skate. If you can’t stand the pain, do your hitting too.” Oh, and get an MRI because you might have some cartilage getting caught in the joint. Or a ‘ligament snap’ … think about plucking a guitar string. Yea.

80s Holiday Party with the Dutchland Rollers!
80s Holiday Party with the Dutchland Rollers!

So last night I went to Dutchland’s holiday party (skating and goofing off) and it kind of felt ok. I didn’t skate on it for a while, on and off. Lightly. It tweaked once while I was trying a transition, but that’s it. Tonight I went to open skate. Members of my old league were there and I used it as my cardio. I spent a solid 45 minutes skating at one point. (30 minutes before that). One: My endurance is GONE when it comes to all my skating muscles. Two: Other than a couple motions, my knee felt awesome. I even went to the gym afterwards to do some strength training.

That being said, here are some of the weights that I’m up to:
Leg press (right leg): 55 pounds
Leg press  (left leg): 55 pounds
Leg extension (right leg): 40 pounds
Leg extension (left leg): 55 pounds
Bench Press: 40 pounds
Straight leg squat: 60 pounds
Overhead seated press: 15 pounds/hand
One Leg Squat: 25 pounds
Peck flys: 55 pounds
Delt flys: 40 pounds
Push-ups: Ok… I’m only up to 3o but I’m always so sore from all the other chest workouts!!

I have been doing resistance of 5 on the elliptical, and 7 on the bike. I have been doing as much interval training as I can. My weight has stayed about the same, but I have definitely trimmed up more and my guns are looking AWESOME. Thank you Rebuild Strength for my muscles. Thank you Joint Support and Herbalifeline for getting my knee strong quicker.

Thank you tea concentrate for getting me through finals. I’m still waiting on two grades, but so far I have an A and a B+ in the books. I’m nervous about the 15 page thesis paper I wrote for my theatre class…. mostly because I feel like it should have been 20 pages, but I didn’t want to speak in psychological jargon for five pages (which I would have).

It doesn’t appear as if we’re going to be experiencing any kind death and destruction, so now I turn my focus onto 2013:

I am building my Herbalife team. I have so many ideas of great things to do, and great people to talk to. I can’t wait to help more people reach their goals and to build a successful team that helps to improve the quality of life for people they care about. I can’t wait to #KickAlloftheAsses in 2013. Let’s loose weight, feel awesome and build successful careers!! I’m going to be doing Derbalife clinics and boot camps and Krissy Krash and I were talking today about how to expand the boot camps into something that we can teach other skaters to do!

Car magnet

Active World Team – I am coming. (Maybe someone reading this blog entry will decide to come with me.) January Spectacular is going to be awesome! I’m so excited for all the trainings that are coming up so I can share them with my team.

AWT_logo_x215

I also will be back on my skates full force in 2013. You can bet on that. I’m getting so close to healthy. Something I noticed today? My knee didn’t pop once. While I had become accustom to multiple crippling pops a day, it has not happened at ALL today. Very encouraging.

I also will be graduating from college (FINALLY) in the spring. I cannot wait. Finally. 4th time is a charm.

Ok, time for bed. I should have been writing articles about all star teams instead of writing a blog entry, but I to do a little writing for myself. Even though I’m so tired that I’m dizzy at this point. I know there is more going on. I will do some goals and post them here soon.

PS… Want to know what I’ve been using and loving? I don’t rely just on the 24 line, but it is an integral part of my training and recovery.

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The holiday season and health

Yesterday was the day of turkey and stuffing. And mashed potatoes. And biscuits. And sweet potatoes. And pie. And wine and beer .. lots of it. And if your family is like mine, lots of canned vegetables. Thanksgiving is the kick off to Christmas and all the goodies associated with it. Though, we can’t forget that we’ve been battling the pumpkin pie, gingerbread frappaccinos and chocolate treats for almost a month already.

How do we win the battle against the holiday calories? It’s easy, if you’re willing to try. No, seriously.

MOAR WATER!

Yes. More water is STEP ONE!! Why are you not listening to me on this one?? Water does a lot of things: it keeps your cells hydrated so they can do their job. It flushes toxins from the body. It keeps your nervous system in working order. It also is what makes up YOU.

Your body has no way of telling you that it’s thirsty so your body will send the only signal it can. So when you’re thinking, “Wow I’m so busy and hungry.. weird I just ate lunch … oh well, a cookie will solve it.” NO! BAD! Put the cookie down and pick up your water bottle.

Remember: Your goal is 1/2 of your body weight IN OUNCES of water per day for health. For weight loss, or on work out days knock that up a notch. “But bottled water is expensive!” … Yes, but a water filter is not. You can even get one for your office and fill up your filter in the office bathroom.

There are solutions everywhere if you’re just willing to look.

PROTEIN POWER!

Take a look at the meals you’re eating. How much protein is in each meal? Protein not only keeps you full, but your body needs much more in a day than we usually like to recognize. Also, proteins take longer for your body to burn. So, if you eat a Greek yogurt instead of the cookie, than you are not going to have a spike and crash in blood sugar the way you will after eating a carb heavy snack or meal.

Need protein on the go? Herbalife Beverage Mix kind of tastes like jello and mixes with water for a quick snack midday.

Herbalife Beverage Mix is a great, quick snack for the middle of the day.

MAKE YOUR TREATS HEALTHIER

You won’t feel as guilty about grabbing that cookie if there is protein and fiber in them. When you make mashed potatoes, make it mashed cauliflower. Use stevia root as your sweetener instead of sugar. Crisp up kale or eggplant for your chip snack at night instead of potato.

This is just a small list of things you can do to make your daily consumption better. Something else that will improve your snacking habits? Get rid of the junk food. You’ve seen shows where they toss out everything that’s brown or high in fat. Yes. Do that. Trust me, it’ll be liberating.

Herbalife’s Personalized Protein Powder can be added to foods to increase the protein. Add the Active Fiber Complex as well to really pack a healthy punch.

SET SMALL GOALS THAT ADD UP & TELL THE WORLD

It’s very easy to set really lofty goals for ourselves. When we do that, it is very easy to become disappointed. Set small goals at first: To take your vitamins daily. To get in 20 minutes of cardio per day for 2 weeks. To do 10 push ups a day.

After you set a few goals, declare it to others! Post it on Facebook, Twitter, Tumblr… If you are going on a journey of weight loss, start a blog (like this one!) so that you can keep an updated log of how you’re doing and what you’re doing. Take pictures, log your measurements and it will help keep you on track.

TRACK YOUR CALORIES

There are lots of great ways to track your calorie consumption or burn. I use iChange, and others use MyFitnessPal. There are lots of exercise sites too like Fleetly.com and Nike+. Whatever you want, use it. Not only will it give you a good idea of how much you are (or aren’t) eating, but it will show you your protein intake, fat and calorie burn. Also… you might think twice about that 3rd piece of pie if you know you’re going to have to tell the interwebs about it later.

For more on Herbalife visit my Herbalife Website!

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November 21 Progress

So… I reached benchmark 1 last week, so I began with other cardio already. That being said, I need to tweak my goals for this week. I also have to consider that I’m at my family’s house all week and they do not have my gym nearby. I am limited to what they have here. So….

  1. Use the elliptical for a total of 60 minutes
  2. Run for a total of 40 minutes
  3. Increase number of reps on right leg by two reps/set on all exercises
  4. Be able to straighten leg completely and walk normally without pain
  5. Complete 60 pushups (cumulatively)
  6. Complete 15 minutes of holding derby position (cumulatively)
  7. Complete 10 minutes of Bosu work (cumulatively)
  8. Complete a Skid Ho “Derby Calisthenics” workout 3 times
  9. Cardio should be done 5 days, strength should be done 3 days

So far here is what I have done:

  1. Logged 50 minutes on the elliptical over 2 days
  2. Ran 25 minutes today
  3. Can straighten leg almost completely without assistance
  4. Completed 40 pushups
  5. Completed 5 minutes of derby position
  6. Completed 5 minutes of Bosu work
  7. Have done 2 Skid Ho Calisthenics workouts
  8. Have done cardio 3 times, strength 2 times.
  9. Can leg press 50 pound with only my right leg
  10. Began lateral motion today with light trials of shuffles, karaoke and replication of skating motion.
Formula 1 Herbalife Shakes

My nutrition has been approximately this:

  1. One Formula 1 shake for a meal & one for recovery
  2. One Beverage Mix per day
  3. One Herbalife Protein bar
  4. A minimum of 120 ounces of water
  5. Herbalife multivitamin, Cell Activator and Thermo-bond
  6. One Herbalife 24 Hydrate
  7. Herbalife Niteworks & Restore before bed
  8. A minimum of 110g of protein throughout the day

I’m excited that my progress is much greater than I expected at this stage in the game! I am excited to start up a Fit Club and begin teaching others again. I’m also excited to help other athletes conquer their own injury with strength and nutrition.

http://www.goherbalife.com/kgrey

Herbalife has helped so many of us reach our goals!
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Here’s to health and getting through the holidays!

Yesterday I posted ambitious goals for all to see. Then I scattered around my blog’s link. So I guess I’m stuck now. Today, I post the workout I did yesterday (today I’m taking a rest day), as well as my current measurements, weight and before photos.

This is as tough for me as it would be for anyone else. Mostly because there is an image of me among skaters and friends that I am “made of muscle”… when the pictures actually reveal otherwise. However – I am fixing that.

Weight: 139.5 lbs
Height: 5’3”

CARDIO Time Resis. Miles
Bike (recline) 20 4 5
Bike (upright) 15 4 3.5
CALISTHENICS Wt/Rep Wt/Rep
Bosu Squat 1min 1min
Bosu Russ Twst 10/20 10/40
Toe Touch 20 10
Toe Touch Obs 20 35
Pilate V Bounce 10 10
Back Extension 10 10 10
UPPER BODY Wt/Rep Wt/Rep Wt/Rep
Chest Press 40/10 40/10 40/10
Shoulder Press 30/10 30/10 30/10
LOWER BODY Wt/Rep Wt/Rep Wt/Rep
Squat Press 150/10 150/10
R Leg Sq Press 40/10 50/10 50/10
L Leg Sq Press 70/10 70/10
Hamstring Curl 30/10 30/10 30/10
Leg Extension 60/10 60/10 60/10
R Leg Bosu Sq 15sec 15sec 15sec
L Leg Bosu Sq 15sec 15sec 15sec

Hm… I feel the need to do a posting about body image in the media … That will be coming soon I believe.