Sunday, 25 November 2012

This Little Darwinian Fail is gonna be MIA...

This week's regularly scheduled Strong is Sexy post has been rudely interrupted by our Big Move!!


Things have been a little Bananas over here behind the scenes lately, so let's play catch-up shall we?

  • Everything all started with one major plumbing disaster way back in September
  • After a very lengthy wait (4 weeks to be exact) and a patch-work repair job - we decided it was time to move on out
  • I have finally finished writing my exams, but now it a sprint to the finish while we work on packing, organizing, and cleaning for the big move
  • I am still gonna do my best to stay on top of my Strong is Sexy Challenge during all the chaos, because I think I am definitely starting to see results (**I think I got some baby abs sprouting**)
  • But in between finishing my term papers, moving, and doing my best to squeeze in my regular run and Crossfit sessions, I might be spread a little thin.
  • I love you all and shall return reporting from my new home next week! (**Hopefully with my new baby abs intact!**)

No excuses! 
Remember Strong is Sexy and Healthy is Fabulous!
See you soon!
Love your Favourite Darwinian Fail,
Krysten


Friday, 23 November 2012

Strong is Sexy Shout Out #2

Lots of folks are getting Strong and Sexy this week. And I am so so PROUD of all of them!

Sending a #StrongisSexy Shout Out to Jen, who did her first unassisted pullup at Crossfit! Totally Badass! As a girl who is new to Crossfit, and needs some seriously assistance from the band, I definitely know how hard that is. WAY TO GO!


Alex from Addicted to Running placed 5th overall in Cochise County Cycling Classic 49miler. He rode a 24.3 mph pace and finished strong at 2:01:06. He also found out he made 1st Lieutenant! Both of these AMAZING accomplishments are Strong and Sexy! Congrats!


Huge Congrats to Jess from Truly Jess who finished her Clean Restart program just in time to look Strong and Sexy on her beach vacay! You look confident, strong, and adorable as always! Enjoy the sun and sand girlie! WERK IT!

And Meg from A Dash of Meg has been working hard with her trainer at the gym. She set a new PR for reps on Dead Lift Day, which is pretty Strong and Sexy in my books. Way to go girlie!!


One of my running buddy favourites Pavement Runner is gearing up for The North Face Endurance Challenge! That's right, he is planning to run 50 miles on December 1st! Which sounds both horribly terrifying and super strong. Sending you all sorts of positive racing vibes and magical running sparkles to carry you through! Because running 50 miles is very Sexy!

Hope you guys are having a great week! Have a Strong and Sexy weekend!

I love hear what you are up to and all about your progress. So don't be shy about sharing your success and join the fun! Let me know what you did this week that Strong and Sexy!

Tweet Me - @Darwinianfail
Use the Hashtag #StrongisSexy
Message me on Facebook
Or email me ksibabishop@yahoo.com
Oh and I love Instagram so send me your strong and sexy pics @DarwinianFail too

Let's do this people!
          Because Strong is Sexy and being Healthy is Fabulous!
Love your Favourite Darwinian Fail,
Krysten

Thursday, 22 November 2012

Crossfit Musings and Misadventures

  • Crossfit Musing 1: It has been 3 weeks and I still feel like a total newbie whenever I walk into class. We are always doing something new and different. I have yet to repeat a workout and it is always hard (*in a good way*)
  • Crossfit Musing 2: I succeeded in doing my first Double Under! (Double Under = skipping, and getting the jump rope to do 2 full rotations in 1 jump). But I can only do one... working on it...
  • Crossfit Musing 3: I finally added weight to my bar! I split jerked 65lbs! So I am gonna go ahead and call that a WIN!
  • Crossfit Musing 4: I really like kettlebells! Who knew?!
  • Crossfit Musing 5: I am still such a weakling. Pullups and Ring Dips require some serious assistance from the band. And even with the band it's hard! I'll get there eventually though.
Love your Favourite Darwinian Fail,
Krysten


Wednesday, 21 November 2012

WIAW Supplement Edition

And I am officially overwhelmed. Thank you guys so much for all of your incredibly positive feedback on My Weight Evolution post. I shy away from about talking my weight loss because I am by no means an expert, and I think everyone's journey is different. But that was definitely part of my journey, so THANK YOU for coming along with me. 

Whew, and now that I have struggled to collect myself over here. Let's get back to our regular schedule program over. It's What I Ate Wednesday!!

And this is the Part 2 of My very 1st Nutrition Assessment - Supplement Edition

This is a continuation of my nutrition assessment from last week. The lovely Dani pointed out that even with an ideal diet a lot of athletes use supplements to help their body perform at it's best. So using supplements, as long as you are using the right ones, can make a big difference for us Average Joes as well.

I will be the first to admit that this little Darwinian Fail can use all the help she can get. But I have shied away from supplements because a.) I am notoriously bad at remembering to consistently take my vitamins and b.) I find the supplement world slightly overwhelming, so I am never sure what I should be taking.

So with Dani's help we have narrowed down what is going work best with my current goals and concerns.

Multi-Vitamin - So this is just generally an all around good idea for anyone. It just helps fill any holes you might be missing nutrient wise.

Iron - So as a woman our iron levels are often low, and then that is made much more likely if you are a distance runner, and then even more likely if you had major surgery and experienced a bleeding problem... Well check check and check! I have low iron so I am taking 1 capsule a day. Iron levels are important for your energy levels and muscle repair, both things I have been struggling with post-op.

Protein - I am using a protein supplement to help me reach my prerequisite protein quotient.Getting an adequate amount of protein is something I struggle with, so I have been enjoying a protein shake post-workout.

Collagen - Collagen is great for muscle and tissue repair- something I definitely need, while I work on recovery. The folks at NeoCell make a great powder form of this supplement. I have been adding one scoop to my AM fruit smoothie along with some berries, spinach, and pomegranate juice to check off all the necessary nutrition criteria. Super Yummy!


So that it! It's easy simple!
And now that I know what the heck I am doing, I am proud to say I have taken my vitamins everyday for the last 2 weeks!
Do you use Supplements? What are your thoughts on vitamins?

Love your Favourite Darwinian Fail,
Krysten

Sunday, 18 November 2012

My Weight Evolution

So I saw this a couple weeks ago on Erica's Blog and I loved this idea so much, that I decided to write my own Weight Evolution post.

Today I am proud to say that health, happiness, and balance are very much a part of my life. But that was not always the case. I have gone through the gambit in terms of weight and health. I have been overweight and inactive.  I have achieved a healthy weight by unhealthy means. And I have also just been straight up unhealthy - genetically speaking. It has been a journey a long time in the making, mistakes were made and lessons were learned, but eventually balance was achieved.

As a kid the idea of weight never really registered for me. I always felt like beautiful little princess (*something I definitely credit my loving family for*). I was always an active kid, but I don't know that anyone would have called me sporty. I danced and swam competitively for most of my childhood and into my teens. So being active was just part of my life.

We were always outside and running around growing up. I grew up in the country and was always out exploring the fields and forests nearby. I think my Mom would agree - I was very high energy kid - so you would not find me sitting still very often.
Because of this active lifestyle, and my picky eating habits, I was always a pretty scrawny kid as well. I was always one of the smallest in my class.


Not much changed when I entered high school. I was still dancing and swimming competitively and I never gave much thought to my diet. My scrawny appearance didn't waver much for the first few years.


Things definitely started to change during my senior year. The summer before my senior year started I began experiencing regular dizzy spells. And I lost consciousness for the first time while driving home from my summer job. And my feelings about my body took a dramatic turn from here on out as I navigated doctors appointments and the fear of my new diagnosis. Exercise was no longer allowed, and food was my comfort. The weight started to pile on.
That's me on the left
When I look at these pictures now - my pain is so obvious. I was depressed. I was scared. But I had no idea what to do - so I ate.  I ate a lot. Because eating my feeling away was easier than saying I am having a hard time accepting my diagnosis. Because food didn't judge me and made me feel good. Because I was also in a place where I hated my body (a place I still go sometimes). So taking care of it and putting effort into it - just wasn't something I was about to do.


It took me awhile to realize that reality. At first it was just a couple of LBS and a bag of chips to ease the stress of my fresh diagnosis. Then a few more. My clothes were no longer fitting, but I was busy trying to find a treatment that worked for my condition so... There was some more stress eating and that had some how added up to 50 extra lbs. And then it was even more...It took me awhile to accept that I was in fact FAT. To accept that I had let myself get to this point.


One night, while struggling to find clothes that fit and contemplating just staying home so no one would have to see how chubby I was, it clicked. There wasn't going to be a quick fix. It was time to get started and now was the time.   

So I started making small changes. I started a food diary. I started writing down my goals and telling people that I wanted to lose weight to keep me accountable. I took my first ever yoga class. I starting drinking 1-2 litres of water daily. I gave up meat and embraced veggies. I started to love myself again. I started going to the gym. I rode my bike to work. And eventually I started running. I started to see what I could accomplish. I started to realize that I was stronger than my diagnosis. And by the end of summer break, before beginning my third year of university I had lost 55 lbs in 5 months. 
 

I have kept the weight off for almost 8 years now, but it was definitely a struggle to find a happy balance. My weight fluctuated between gaining and losing the same 5-15 lbs over and over again. I would never go so far as to say I had an ED. But I battled with food. There was lots of crazy restrictive eating phases, promptly followed by a junk food binge, promptly followed by excessive exercise. It was a cycle of guilt and negativity. I wasn't thin enough. I wasn't pretty enough. I didn't measure up. I simply was not enough.

And then all of sudden...this year, when I had to face what was really important - nipples and a banging bod or health - a major change started to happen. I chose health. I chose health in the most extreme and rudimentary sense. 

I wanted to run - not too be thin, but to be healthy. I wanted to eat nutritious meals - not to lose weight, but to take care of my body. I went to yoga because I wanted to thank my body and feel balanced. I found myself happy, healthy, and and strongest I have ever been.
 Because I learned to LOVE myself!

I stop seeing a girl who wasn't enough, and started seeing a girl who was worth it. 

It took me a long time to get here, but I am so glad I made it.
Remember that you are worth it!
No gimmicks or fads required - just whole foods, sweat, and love!
Love your Favourite Darwinian Fail,
Krysten  

Friday, 16 November 2012

Strong is Sexy Shout Out!

So far this week has been going really well! I went to Crossfit twice. I did my at home upper body routine. I ran a total of 15km with another 10 on tap for the weekend. And I think I am starting to see some muscle progress. Maybe? Maybe? They are small, but I am just getting started.

 
I wanted to share some Strong is Sexy love to inspire you all to keep challenging yourself this weekend. Here are some of the AMAZING folks who have been joining in on the Strong is Sexy Challenge. And I gotta tell you, you are all looking pretty Sexy while kicking butt, being healthy, and accomplishing your goals!


Big Shout Out to Rebecca from Rebecca Roams for killing her workouts the past 2 weeks and rocking the Pretty Muddy obstacle race. Way to push hard and challenge your body! Plus you look freakin' sexy in your muddy batman outfit. WERK IT!


So so so proud of my girl Erin Retting from I will be ok! She is a fellow BRCA+ gal, who is apparently just as crazy as me, and decided to join the Pre-PBM half marathon club this past weekend! (I think that is 2 of us so far, who else wants in?!) WEEEEEE! She killed it out there and looked sexy doing it! You are one Strong Sexy Previvor! You are an inspiration and Rockstar!

And I am definitely proud of the kick-butt workouts Axel from Iron Rogue has been killing the past few weeks! Including multiple 2-a-days! Very Sexy! Don't be shy boys, there is a lot of pink, squeals, and exclamation points happening over here, but the Strong is Sexy Challenge is not just for girls!


You know what else is sexy? Adding 10lbs to your Bench Press! Yay Morgan. Ps you also look totally sexy in your new shoes and workout capris!

Are you guys inspired yet? I know I am! Let's all have a Strong and Sexy weekend!
I love hear what you are up to and all about your progress. So don't be shy about sharing your success and join the fun! Let me know what you did this week that Strong and Sexy!
Tweet Me - @Darwinianfail
Use the Hashtag #StrongisSexy
Message me on Facebook
Or email me ksibabishop@yahoo.com
Oh and I love Instagram so send me your strong and sexy pics @DarwinianFail too

Let's do this people!
          Because Strong is Sexy and being Healthy is Fabulous!
Love your Favourite Darwinian Fail,
Krysten


Wednesday, 14 November 2012

#WIAW - My Very 1st Nutrition Assessment

In an effort to give my body the tools it needs to get strong and make a full recovery, I did something slightly scary and completely outside my element. I kept a food journal and met with a nutritionist! EEP! And I wanted to share my experience with you during this week's What I Ate Wednesday.

I am not going to lie, I had my reservations about this. I am pretty lax about my nutrition. I don't count calories. I shy away from stressing about the scale. And I don't fuss too much about having a glass of wine (or 3), eating a cookie, or having some pizza when I want to. I try to eat healthy whole foods most of the time, but treats are definitely a part of my regular routine.I focus on eating intuitively and strive for balance.


I have dabbled in the past with restrictive diets. I have tried all kinds of crazy things. But more often than not unhealthy attitudes hide behind a "healthy" title. This type of restriction has negatively affected both my health and my body. And more importantly this type of guilt-driven eating has negatively affected my self-esteem.

This is my life. And the life I want embodies balance - which includes chocolate!

So having someone look at my meal plan and critique it was scary for me. Luckily, I met with an amazing local holistic nutritionist - Dani Feilp - who doesn't believe in diets either. WHEW! What a relief. Dani and I chatted about goals, my recent health struggles, and some of the things I could incorporate into my regular routine to help aid in recovery.


So, here is what we came up with...

Food Goals:
1. Protein at Every Meal (+ protein shake post-workout)
2. Lots of Berries and Citrus (to aid in iron absorption)
3. Lots of Dark Leafy Greens (kale, broccoli, spinach, etc.)

What I love about this plan is that the focus is on adding in good, healthy, whole foods. And using food to heal and fuel. I am making these types of foods a focus to help take care of body and aid it in the recovery process. And that all sounds like a pretty good plan to me.

Because being Strong is Sexy and Being Healthy is Fabulous!

Love your Favourite Darwinian Fail,
Krysten

** PS stay tuned next week for #WIAW because I am also talking supplements. I have also decided to add some vitamins into my regular routine! **

Tuesday, 13 November 2012

My #StrongisSexy Promise

Perhaps you noticed a bit of a shift in my last post.

For the last 10 months I have pushing myself from one goal to the next. I have had a singular focus - do more, be more, push harder. I have been pushing my body hard from one goal to next, all while expecting big things. Run Farther. Run Faster. Get Stronger. Be Better.
And despite accomplishing a whole heck of a lot - my first halfmy first full, a half marathon PR, and running 4 other additional races - I have found myself berating my efforts. I didn't hit the time I wanted. My body still wasn't strong enough. I wasn't doing enough. I wasn't good enough.

It has all left me questioning my motives.

Realistically I have made a ton of progress this year, especially given the circumstance. I have asked more of my body than most people. And most people have not toasted the ta-tas and they don't sport a robot heart. So why am I so critical?

My feeling about my body are complicated. All of the battles I have fought are written all over my body in the form of scars. And while the superficial element and the unnatural standards we as women are held to surely play a part in my insecurities. I also feel a lot of anger because no matter how hard I work, no matter how hard I push, I will forever and always be a Darwinian Fail. Another health struggle is always looming just right around the corner. And I hate my body for that.

And it is those feelings and that deep-seated negative self talk that has kept me from truly appreciating how far I come. And celebrating how strong this little defective body is.

My body is not perfect. And the truth is, it never will be. But it is okay to love it for all that it is and all that it can be - despite its flaws. And maybe, it's even okay to love it more because of all of those flaws.

Strong is Sexy and Being Healthy is Fabulous

I am strong and I will work to make my body stronger. This part of my adventure is about getting my body well, making a full recovery, and starting off 2013 feeling strong and healthy. I will be grateful for the progress I have made. I will continue to thank my little war-torn body for fighting this fight with me. And I promise to care for my body the way that it has taken care of me for the last 10 months. We are in this together after all.

That is my promise to myself.
What is your Strong is Sexy Promise?

Love your Favourite Darwinian Fail,
Krysten

Monday, 12 November 2012

To My Body I Promise

Dear Beautiful Little Defective Body of Mine,

We have sure had our ups and downs. And we have not always had the healthiest relationship. You were constantly falling short, and I have struggled to love you.

I wanted you to be more. I wanted you to be healthier. I wanted you to be stronger. I wanted you to be better. I wanted you to be different. I wanted life to be different.

I took my frustrations out on you. Sometimes I punished you with unhealthy foods in unhealthy quantities. Other times I deprived you and pushed you too hard. I was critical. I was hurtful. And I was mean. But I was angry, and so very sad. I can see now that you did the best you could with what you had, and what I was giving you. For all of this - please know that I am truly sorry.


Today, despite your flaws, I can finally see all of your beauty. The scars that mark your skin signify the hard battle you have fought and the strength you possess. It has been a tough year, and I know it has been hard on both of I us. I have asked a lot of you, but I have learned to love you better now.

I will never forget all that you are, or question what you are capable of.
We are in this together.
So I promise to love you and care for you the way you do for me.
Thank you for all that you do, and for being perfectly imperfect.

Love your Favourite Darwinian Fail,
Krysten

Thursday, 8 November 2012

At Home Upper Body Routine

So I got lots of questions, comments, messages, and emails last week about my focus on upper body training vs other more conviential running focused strength training techniques.

I wanted to explain that this part of the Strong is Sexy plan is tailored specifically to my body post-op. Crossfit offers a well rounded strength training routine that I will be doing 2x/week, and then I will be doing 1 upper body focused workout/week at home.

Because I did not get breast implants for kicks I was not adding implants to already existing breast tissue. In fact I added impants because I had no breast tissue left. So the implant needed to go underneath the muscle because the skin is obviously not thick/strong enough to support it's weight.

Everything was done with the help of Alloderm tissue. The surgeon used a type of donated tissue (known as Alloderm) to expand the chest wall and create the necessary pocket to accomodate the implant. That pocket is also where my pacemaker was placed.

In other words there is a whole lot of foreign material kicking it under my chest muscle.

The muscle eventually heals and integrates itself with the alloderm - absorbing it as part of the body. And a scar tissue forms around the implant (and in my case pacemaker as well) to keep them in place. Eventually being the operative word here.

I have struggled with my upper body strength since the surgery, and have had a lot of problems with swelling and brusing, particularly on the left side because of my robot heart. The scar tissue has not yet fully formed. And I often find that my pacemaker shifts, especially during high impact activity like running, leaving my chest bruised and sore. It is hard to explain but imagine having a metal box bounce around inside your body, brusing you from the inside out. And while my muscle continues to heal, I basically have one large incision runing across the middle of my chest.

So yeah... that is what is going on with me right now. With my docs saying that to make a full recovery I should expect a full year (aka March 2013 - still 5 whole months away).

The whole strength training push really has stemmed from all of this. I hope that by shifting my focus to strength and rebuilding, I will actually be able to help aid in my recovery. I want to start 2013 feeling strong and healthy. Not to mention hopefully leaving all of this medical drama behind me.


This routine is a great upper body workout, that targets the chest, arms, abs, and back. So you are more than welcome to make it part of your weekly routine too!

What you need:
  • Set of 10 lbs weights
  • Set of 5 lbs weights
  • weighted medicine ball (mine is 7kg)
  • Stability Ball (I do exercise 1,2, and 4 balancing on the ball)

Hope you all enjoy!
Remember Strong is Sexy and Healthy is Fabulous!
Love your Favourite Darwinian Fail,
Krysten

Wednesday, 7 November 2012

#WIAW - Banana Pumpkin Loaf

Have you ever heard the expression "Fail to plan, plan to fail"?

Well that pretty much sums up my nutrition last week. Things are a little crazy in my small corner of the world. I am in the heart of midterms and deadlines for school and I am also prepping to write the GRE this weekend. Needless to say between study sessions, coaching my run clinic, working, and some how trying to squeeze in a little social time, my food prep fell by the way side.

(**I may or may not have had pizza twice last week...**)


So this week, as the studying continues and I kick off the Strong is Sexy Challenge, I knew I had to do a better job planning.

So I spent Sunday prepping food and experimenting in to kitchen. Which is how I came up with this recipe for What I Ate Wednesay
Vegan Banana Pumpkin Loaf Recipe
 
Ingredients:
2 cups cooked pumpkin
6 frozen banana (thawed and mashed)
2 cups of brown sugar
"eggs" aka 2 tbsp of flaxseed pureed w 6 tbsp of water
1 cup almond milk
3/4 cup safflower oil
1 tsp vanilla
4 cups spelt flour
3 tsp baking soda
3 tsp baking power
1 tbsp cinnamon
1 tsp nutmeg 

  1. Preheat oven to 350 F, and oil two 9x5 inch glass loaf pans
  2. Combine pumpkin puree, mashed bananas, sugar, "eggs", milk, oil, and vanilla in a mixing bowl.
  3. In a separate bowl combine the dry ingredients; flour, baking soda, baking powder, cinnamon, and nutmeg
  4. Slowly stir dry ingredients into the wet, until all combined
  5. Fill pans with batter and bake for 45 min to 1 hour. You know it is ready when the bread takes on a spongy consistency.
Okay so this bread does not set up like your typical baked goods. The fork test doesn't work, because the bread remains moist in the middle when warm due to the pumpkin. So press on the top and see if it will spring back to test (*aka the spongy consistency I referenced*). The bread will continue to take shape as it cools so you don't want to overcook it. 

And Viola! Vegan Banana Pumpkin Bread! 
Enjoy!
Love Your Favourite Darwinian Fail,
Krysten

Monday, 5 November 2012

Harder, Better, Faster, Stronger

Alright Friends, This Is It!

It is Week #1 of our Strong is Sexy Challenge. It is time to get our sweat on, feel the burn, and pump that iron! Are you ready?!

I am not gonna lie, I am slightly terrified. This is going to be my first full week of strength training...ummm...EVER! So I know it is going to hurt so good, and I will be longing for that rest day come Saturday.

Crossfit did not disappoint this morning. Today's WOD definitely brought the pain and humbled me. I can still only do "Girl" pushups, while I work on rebuilding my chest muscles. And I can currently only lift the 35 lbs. bar that is technically meant to be used to put weights on. And even with those modifications I still felt like I might toss my cookies after it was all over. UGH! If ever my cardio queen weakling status was more apparent, it was this morning.


But everyone starts somewhere. And this is my starting point. 

This challenge is all about pushing yourself Harder. Learning to train Better. All while making our bodies Faster and Stronger. Because Strong is Sexy and Healthy is Fabulous!


So it is time to get after it, and finally learn how to make friends with weights.

This week's schedule: 
Monday - Crossfit 
Tuesday - Rest
Wednesday - Strength Training (upper body/core) and 4km Tempo Run
Thursday - 5km Run
Friday - Crossfit 
Saturday - Rest 
Sunday - 8km Run

If you all want to join in the fun, all you have to do is commit to
3x Strength Training Sessions
3x Cardio Sessions
Both in any form you choose.

Come visit us on Facebook and share your Strong is Sexy Workout Plans for this week and we can help keep each other accountable and on track. And don't forget to use the #StrongisSexy hashtag for your sexy workouts and eats this week!

Let's Do This!
Love your Favourite Darwinian Fail,
Krysten

Thursday, 1 November 2012

Strong is Sexy Challenge

Welcome to November! It is officially a new month! And we all know how I love to make big grand sweeping plans at the beginning of new month, accompanied by a festive, colour coordinated, OCD-Style calendar.

Well this month is no exception. And I think I need a new focus more this month than ever.

I spent the last few weeks following my marathon struggling to refocus. I was left with a lot of questions following my marathon. What did I do wrong? What is my body really capable of? What should I do differently? Will I ever be able to get my body into the shape I want?

And the answers I have discovered are...
Nothing. You did the best your could with what you had.
More than your ever thought possible.
You need to make your body strong.
Yes with lots of hard work and sweat.

I struggled during my marathon. And in hindsight, I struggled through a lot of my training as well. My body has not fully recovered. And there were things I probably should have done differently. But I can only take the lessons I learned and move forward.
Which brings me to my  
Strong is Sexy Challenge.

One of the keys problems I had during my race was an issue of strength. Surprisingly enough, the girl with the robot heart had strong cardiovascular endurance throughout. It was the rest of my body that failed me. My upper body strength (while always on the weaker side) has decreased that much more following my surgery. And as reigning cardio queen, I have done absolutely nothing about it.

It is time to change all that. I have decided to make friends with weights, and get this body strong. I want to be a lean mean Marathon Training machine, so I am making a commitment to strength training.

My goal for the next 2 months is to work on increasing my muscle mass and getting strong as I head into the New Year. And my plan is pretty simple.

This Month I will... 
 
* Eat Clean - This is not about following any crazy rules, or dubbing food good or bad. It is just an effort to eat healthy, whole, nourishing food with a focus on protein, to help give those muscles the fuel they need. (I follow the 80/20 rule. I try to eat clean, whole, nutritious food 80% of the time, but sometime a girl just needs a cookie or a glass of wine and that makes up the other 20% of my diet)

*Strength Train - 3x/week. My routine will be to do 2 crossfit classes + 1 at-home upper body workout

*Run 3x/week - continue running, coaching, and training but at smaller distances (between 5-15km)

I will check back in every week with my progress and plan moving forward. And I would love to have you AMAZING folks join in the fun. Any other reigning Cardio Queens (or Kings) wanna work on getting tickets to the Gun Show? Let's get strong together and help keep each other on track!

Tweet Me - @Darwinianfail
Use the Hashtag #StrongisSexy
Message me on Facebook
Oh and I love Instagram so send me your strong and sexy pics @DarwinianFail too

Let's do this people! Because Strong is Sexy and being Healthy is Fabulous!
Love your Favourite Darwinian Fail,
Krysten