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We're back with another Workout Wednesday and things have been going great! I still feel incredible with tracking my macros, and my skin is the most even it's been in literally years, which I think is a sign my hormones are balancing out (that's why I'd started to track the macros more closely). So I really couldn't be happier, but I'll talk about that more in a few weeks on my macros update. Since this is a workout post, let's get to it.
My workouts have been going so well. I've noticed a big improvement in my strength. As you guys know, my friend and trainer James has given me a program to follow and I'd been doing every WOD (Workout Of the Day) scaled back to accommodate for my (lack of) strength.
Today was a good one! Felt like I could've done overhead squats all day long (and that never happens, they are usually so 😖😖 for me)!! 👏🏽 The workout was: 4 rounds - 20 burpees, 20 overhead squats at 55lbs, 20 hollow rocks, 20 push press at 55lbs, 20ft hs walks which I subbed with a 20 sec handstand hold cuz I don't have 20 feet of free space to practice walking on my hands haha. Up on the blog today, in case you missed it, I'm talking about my goals and the progress I've made since December when I first started working with @james_fma on nutrition and training. Link in profile. #workout #fitfam #ybcyogis #ybcgym | nice little cameo of @geoffmatous in the background 💪🏽 || bra from @carbon38, sneakers by @apl
Recently, I've been able to add on more weight and get through the WODs and I feel incredible. (If you're interested in seeing what I do, I usually post the workouts to my snapchat account @yogaby_candace.)
The other day something so crazy happened. I was at the end of a hard WOD. It was something like 20 cal row, 12 pull ups, 8 hand stand push ups and 4 snatches. Now, the snatch, as you might remember, has been this elusive lift that just drove me nuts. There are so many components to it. You need to start with your weight in your heels and then kind of transfer that weight up your feet and through the balls of the feet when you explode from the hips and lift the bar overhead. Anyway, it's hard as hell and I was overthinking it and scared and also dealing with a weak right shoulder. So because of this - and this, I think, is where yoga comes in and helps me immensely with my weight training - I'd been really mindful to honor where I was. So if a WOD called for 4 snatches in a row, I would do one snatch and drop the bar. Pick it back up and do another, drop the bar. A lot of people cycle the lifts, meaning you don't drop the bar, you just keep pumping them out. Because I wasn't 100% great at the snatch and because I had that weak right shoulder, I just would do them as singles.
Anyway! During that one particular WOD about a week ago, out of no where I started cycling them. It just happened without me even thinking about it. It was the most incredible feeling because all of the sudden the lift felt smooth and natural and my shoulder felt strong. I wanted to scream from the rooftop and cry tears of joy, which I know sounds super melodramatic but man, when I think back to how just a few years ago I literally couldn't not even walk, and now I'm just cycling out snatches with 75 pounds overhead, it just fills my heart with gratitude. Our health is honestly our greatest wealth.
I've struggled this month with some rips in my hands. I refuse to wear gloves and I know that people workout hard without ripping so I know it can be done, haha. I just have to find the magic cure. I use gymnastics grips, but this particular tear above was from doing like 50 deadlifts. The only good thing about a rip is that they don't really last long. One thing I've learned is that the skin in our hands regenerates so fast. A bad rip heals in maybe three days for me. I'm going to buy a pumice stone for the shower, as I've been told that helps.
With my shoulder finally feeling like it's at even strength, and with my overall strength feeling solid, I've been playing around a lot more upside down. I feel really stable and strong and my shoulder taps are coming along really well. My flexibility seems to be doing okay as well, provided I stretch every day. Even if it's just ten minutes, that's all it really takes for me not to lose my flexibility too much. I strive to do more than ten minutes, but I don't beat myself up over it if I can't do more.
Recovery has been going well. I've been drinking water with a splash of tart cherry juice after workouts which apparently helps to alleviate delayed onset muscle soreness. I was skeptical, but it really does work.
Every few days I take an epsom salt bath which is a great way to replenish magnesium (did you know that mag is best absorbed through the skin rather than internally?!). I also put in a few drops of lavender essential oil which is really calming (I recommend sweet orange essential oil if you're looking for something more awakening).
I've been making my favorite shake every day when I get home from the gym. It's: 1 banana, 1 scoop protein powder (I buy this because it is soy free, doesn't have any fillers) 1t maca powder, 1T cacao powder, 1T chocolate chips (I buy these because they are soy and emulsifier free), 1/2c raw milk (or unhomogenized. Or, if you buy non-dairy milk just be mindful to buy something without an emulsifier, as they're really tough on the digestive tract), 5 ice cubes, 1t nut butter and blend in the vitamix. It's the most delicious thing and I look forward to it every single day.
Lastly, I'm psyched to hear the feedback from the #YBCstrongflow program. It seems like many of you are enjoying it and that makes me so happy to hear. Today's hiit workout, if you're following the program is a 10 minute AMRAP of 10 burpees, 15 air squats and 20 mountain climbers. So you just keep doing 10, 15, 20, 10 15, 20 until 10 minutes is up.
For the air squats, keep your feet slightly wider than hip distance, feet pointed slightly out away from you, and keep the majority of your weight in your heels. Keep your spine neutral as you lower down and if you can dip your butt below your knees, great. If not, no prob.
Some people have expressed that they feel discouraged when they are gasping for air and a minute isn't even up. People! I'MMMMMMM gasping for air thirty seconds in as well! There's no shame in that! It means you're working hard. If you absolutely need to stop and take a break, then by all means, stop and take a 30 second break. Or a minute. Or whatever you need. And there's no real crazy rush to get through it. My mantra is 'Just keep moving.' Just like with yoga, think nothing and just keep moving. I hope that helps!
Let's chat: I'd love to hear how you're doing with your fitness goals. What're you struggling with? Where are you excelling? Do you have any questions I can address in next week's Workout Wednesday? XO