Leg Demolisher

Date: July 3, 2013

Author: astottler

I’ve done this a few times, but I wanted to repost it now that I have a Workouts page. Enjoy! I guarantee you’ll have rubbery legs (if you go heavy enough!).

The set of 8 minutes of back squats should be at around 75% of your max. For overhead squats, I just used the bar. You could use dumbbells or just raise your hands above your head.

I usually use dumbbells instead of kettlebells. And keep you toes pointed forward, not like I am in this picture!

Heel raises 3 ways is toes straight, toes in (pigeon toed), and toes out (duck footed).

Also, feel free to add some abs or planking at the end-abs are way harder after rowing! Let me know how this goes!

Letting the Pace Go

Date: June 30, 2013

Author: astottler

Categories: Uncategorized

Hey everyone! I’ve been meaning to blog since Friday…and I really have to good excuse. I’ll try to do a fairly quick recap of the past few days, and promise the next posts will have more/better content!.

Friday I had been planning on going to early Spin, but I went to bed too late and decided I would never be able to stay awake at my research job if I went. First, I ate this delicious breakfast:

The last of my vanilla yogurt, gluten free vanilla crunch cereal, raspberries, and sunflower seed butter.

Then, it was off to school for research. While this may sound glamorous, I assure you it is not. My job is doing a ton of spreadsheet stuff and examining photos of mice carcasses. I actually don’t really mind (although Friday was my first day of doing real stuff). The building I’m working in is attached to the hospital, so I decided to check out the hospital cafeteria for lunch. IT IS SO NICE. It was ridiculous. A salad bar (with chia seeds!), sandwich bar, hot food, pastries, everything! I went with the salad bar.

And they even had a new to me flavor of Kevita! It was way overpriced though. And ended in an embarrassing situation- breaking on the floor of Sports Authority while I was shopping for workout pants. On the plus side, it was mostly gone!

After wearing the same workout pants for workouts 3 days in a row, my mother decided that I needed to buy more workout pants. No complaints here! The highlight was a new pair of my favorite workout pants, but with a hot pink waistband, instead of yellow.

Since I missed spin that morning, I decided to lift before my run. I did a leg workout, which I will post soon. I’m planning on creating a workout page shortly! I mostly make my own weights workouts, and for some reason I feel like I shouldn’t post them, which is silly. So that will change! After lifting, I ran 3 miles on very rubbery legs. Ehh it felt good to lift again so I can’t complain (well, actually I can complain…).

Dinner was a delicious greek salad with a touch of Greek dressing, but topped with hummus.

I also had some watermelon…and a friend!

I love this picture because I was simply trying to take a picture of watermelon-Billy just happens to love watermelon!

Saturday morning before Crossfit I made some very ugly pancakes-they tasted just fine though! I mixed up a banana, egg whites, vanilla, chocolate protein powder, cocoa powder, and a dash of almond milk.

Post Crossfit I made a smoothie inspired by Beth– pineapple, mango, and pineapple coconut water. Thick, delicious, and totally hit the spot!

After lunch, my family saw The Internship. My sister even joined us since she was in the area! Overall, I wasn’t a big fan of the movie. However, if you want a taste of where I live (Silicon Valley), this was pretty much spot-on! We couldn’t help but laugh when the characters ran in on broomsticks for quidditch, as my sister is the captain of our school’s quidditch team. Spot-on!

We went to The Melt, a grilled cheese place for dinner. I opted for sweet corn soup, which tasted exactly like those corn cakes at Mexican restaurants. And, we were right next to a frozen yogurt place, so no complaining here!

I went half ‘healthy’ and half ‘unhealthy.’ Plain with fruit on one side, butter pecan/chocolate with heath and brownies on the other. Yumm.

As I’m sure you’re all well aware as I’ve been sort of freaking out about it all week, Sunday was my 10 mile run, which is farther than I had ever run before.

I ate my typical pre-run breakfast:

I was up in time to beat the heat/wind (I ran by the bay, so the wind is a bigger issue than the heat!).

I’ve been wanting to keep up a particular pace, but my dad advised me to just worry about the distance, and not the pace. So I let go of that ideal pace, and in turn, the run went really well!

I really loved this trail-it was along the bay, but it took me through different areas so it was more interesting. I took a Gu for the first time at mile 5, the turn around point. I couldn’t imagine running while eating, so I walked while I took it. I was a big fan-it was Cliff chocolate, and only had a few, very recognizable ingredients. It was a little weird though because it was like eating straight chocolate syrup…during a run…

I also was annoyed at having to carry a water bottle. I ended up dumping half of it right away so it wouldn’t be so much weight. I tossed it around Mile 6-7 when it was empty, which was the plan. I didn’t really think through the fact that that was the only water I had with me though…I was so thirsty by the time I got home!

Overall, the run went really well. I enjoyed myself more at a slightly slower pace. I figure I can push the pace more with the adrenaline of the race, but if not, that’s fine too. This is my first half, and I’m still running longer than ever before!

Recovering with my compression socks:

And my beloved PVC pipe- my hard core ‘foam roller.’ Love it!

Let’s just say that sore legs from weights on Friday+10 miles=can’t move.

And some more scenes from the day-Farmer’s market!

Also, 2 more things.

1. A healthy living COLLEGE conference is in the works! SO EXCITED.

2. Thanks for all your input on self-hosting! I’m still on the fence, but I’m leaning towards taking the plunge. I need to look into it a little more though!

What’s the farthest you’ve run? Are you in college? How do you fuel during long runs?

WIAW-College Edition

Date: June 5, 2013

Author: astottler

Categories: Uncategorized

Aaaaand it is What I Ate Wednesday, once again! Thanks a ton Jenn!

As the quarter ends, I am getting down to the dregs of my food supply, so these pst few days have included more dining hall food and creativity. As a result, I’ll through some things from the past few days.

Yesterday night, I convinced myself I had strep throat. I have had allergies for a week, so my throat was a little scratchy. Plus, I was probably a bit dehydrated. In the afternoon I talked to someone in my dorm, who told me he had strep. That got me thinking…hmm maybe this isn’t allergies? Maybe I have strep? A few hours later, I was totally convinced that I was suffering from a severe case of strep throat. I was sitting in a meeting thinking, yeah, you know I AM kind of sore (yeah, that’s what lifting heavy things will do to you!). By the end of the meeting, I was burning up. Yeah, burning up at 98.6. So no, I’m not sick. I’m actually totally fine! (Physically, hah!) Phew! Since I was so sick a few months ago, the prospect of being sick again was kind of devastating. But never fear! I am fine!

Yesterday morning began with a great workout-weights plus a 4 mile run (training for my half). Weights included back squats, cleans to back lunges, push press, and assisted pull-ups. One set in to the push press/pull-up set, I realized how much I’ve been neglected my upper body lately. And now my armpits are sore. But on to the food!

I made something similar to my Dark Chocolate Blueberry smoothie. (It’s funny, the post with the recipe also talks about me thinking I am sick….I swear I don’t think that THAT often!) I can’t wait until I am home and can make this with better quality blueberries, and frozen bananas.

I packed a light lunch of hard boiled eggs and fruit. I realized halfway into my egg that I didn’t take picture. And then started to take a picture of a half-eaten egg, when I realized, this looks kind of gross, these people really don’t need to see this!

So here’s a sun picture!

After my lunch, I decided to go to a local cafe in search of my Mystery bread. I have no clue what is in it, but it is sooo good. Sadly, they were out, so I settled for Mystery Bread 2.0, which I think turned out to be zucchini bread (judging by the green pieces).

Awkward selfie while reading in the sun…

Dining hall dinner…I am counting the days until I can eat at home! This may not look bad, but when it is all there is every. single. day. It gets old.

Here is Sunday’s dinner.

Basically the same thing, but in sandwich form. And they put wayyy too much cheese on here for my taste…

And a late night freshly baked gluten free banana muffin. Oh how I love my roommate. We get along well. She likes to bake, and I like to eat 🙂

Breakfast after spin was basically a repeat. Leftover smoothie (the banana I made it with was HUGE) and another muffin.

For my 9 am class, it was the last class of the year, so my teacher brought breakfast. ANOTHER muffin, and some much needed coffee. I really liked the coffee. It seemed a lot blander than the kind at the dining hall, or my cappuccinos. Funny how that is a good thing for me. Coffee lover I am not.

Dining hall for lunch…meh. The salad had way too much dressing and was super soggy.

But in other news, I started packing today, and sent a carload of stuff home (yes, I have THAT much stuff in my room).

My mom stopped at Trader Joe’s and brought me some goodies.

These things are seriously the best. And it’s no secret I LOVE mango.

Also, today, I discovered the impossible. Given how many search terms I get for my blog relating to “healthy mug brownie” it seems like everyone is looking for the secret that is in itself a contradiction. Well guys, I think I may have stumbled upon the answer. Yes, the true meaning in life.

I wasn’t even trying to make a mug brownie. I was just trying to make a chocolate version of the microwave coconut macaroon I recently discovered. But we all know I am a bit heavy handed with cocoa powder. And apparently milk….This creation was a bit liquidy, but in the mix was milk, unsweetened coconut, chocolate protein powder, sweetener, and TONS of cocoa powder. Over break I’m going to play around with this a little bit and get back to you guys with a recipe. Expect a lot of deliciousness starting in one week! I have a TON of ideas. I think I’ll also do a review on said sweetener.

Also, guess what guys???

Ohhh yes. Half #2 here I come (yes I still have yet to do #1…).

What is the best thing you ate today? Any races or events coming up?

Got Avocados?

Date: May 20, 2013

Author: astottler

Categories: Uncategorized

I hope everyone had a great weekend! I feel like the days are just flying by now! Next week is Week 8 of our 10 week quarter. And then…freshman year is over. How crazy is that??

A quick blogging sidenote-my blog currently has basically no recipes and basically no workouts, When school is out (which is fairly soon) I’ll get on posting some more of those things in a more organized manner.

Also, I really want to tell you guys about a complement that I received the other day. I was at a party with some friends and a guy came up to me and complemented me on my weight lifting. This was super awesome; I am so proud of my weight lifting! Best complement ever!

Saturday morning, I was in the mood for a smoothie, but I couldn’t really pass up the guacamole, so I mad a small Mexican salad bowl as well. I was trying to base the smoothie off of my Dark Chocolate Blueberry smoothie, but I kind of failed at that. I didn’t have the protein powder or peanut butter, or really the right amounts of anything. And I added spinach. The flavor wasn’t terrible, but the smoothie just wasn’t cold enough, so maybe it would have been better if I had added ice. Not that it was a bad smoothie or anything, but not my best effort.

After brunch, I did a quick workout before meeting up for coffee with some friends. And by coffee, I mean a mango smoothie. Basically the same thing, right? I didn’t have time to get through everything I had planned, but basically I started with 1k on the rowing machine, then did a leg circuit with single leg squats and single leg deadlifts. I had planned on doing another leg circuit, but I ran out of time. I always overestimate how long things will take, and how much is reasonable to do in one workout. I plan these elaborate long workouts, and usually end up skipping things. I had planned on doing some sprints on the rowing machine later as well, but that didn’t happen.

Next, I did this:

20 Minutes, As Many Rounds As Possible of:

5 Pull ups (I did pull downs on a machine)

10 pushups

15 air squats

I have no idea how many rounds I got through, but each round took less than 1:30. I followed that with a plank circuit.

That afternoon, I went to Half Moon Bay for a retreat with my sorority. We went to the beach briefly, mostly to take pictures. The water was quite cold, and getting even my feet wet was unpleasant, but worth it for the scenery!

And we saw a cat on the way back! Yay!Dinner at retreat was burritos-with plenty of salad of course!As you have seen, throughout the week I received gifts from my Big (a sorority thing). Yesterday was when I got to find out who she was! How did she do the reveal? She held up this shirt:HOW GREAT IS THIS???

Hmm I might just have to wear this for a race…I feel like it expresses me quite well. And yes, thanks to my big, I do have avocados.

We spent to rest of the night doing fun bonding type of activities, and before I knew it, it was time to return to the real world.

I was thinking about doing a run today, but then I remembered there was a power yoga class offered today, and I haven’t had any rest days all week. Since I ended up not going to yoga at all this week, I decided it would be perfect, and it was. My hips are sore from a lot of the leg work I’ve been doing lately, and we focused on that quite a bit. I also saw my Psych professor- she’s an aerobics instructor, and was teaching the class before mine. It’s always so weird to see teachers/professors outside the context of the classroom. After yoga, a nap was in order. I wasn’t all that tired, but I did not get much sleep the last 2 nights, so I knew it was a must. This afternoon and evening has been spent working on a take-home test due tonight-I finished right before writing up this blog post! I did break for dinner around 5:30. My friend wanted to go to Jamba Juice, and since it was hot, I decided that it might be a good way to cool off. I got one of the fruit and veggie smoothies- the tropical one. In this one, I think the only veggies in it are veggie juice, but I actually really like it because it wasn’t as sweet as smoothies blended with fruit juice. After that, this happened:Turkey burger and sweet potato fries. Hey, I got the veggies in my smoothie, right?? As I may have discussed before, we get a certain number of meal plan dollars to use each quarter as part of our meal plan. They work at several different restaurant type places on campus, including this place, which I’ve never actually eaten at before. I have never used up these meal plan dollars. Last quarter, I had a good excuse though (leaving school 4 weeks before the end of school due to illness). This quarter, I all of the sudden realized that I have three weeks left, and over $100 to spend, otherwise they will go to waste. So at dinner, I treated my friend, as well as some other people we happened to meet up with, and chipped away $50 from this mountain of meal plan dollars I need to spend. Yay! I still have a ton, and I am planning on buying some really expensive salads in the near future!

Well, that’s all I have for you today. Before I leave you guys those, I want to make a shout out to my friend Elizabeth. She just started a fashion blog, so if you like fashion (or even if not), check it out! It is called Styles by Elizabeth.

Have a great week!

Birthday!

Date: May 3, 2013

Author: astottler

Categories: Uncategorized

Hey guys! I just wanted to pop in since I won’t get a chance later (I only have an hour after class before I leave and I’m thinking packing might be a priority….)

First order of business: check out my guest post here! It’s my first guest post, so I’m super excited! And awesome that it happened on my birthday!

Let’s recap the beginning of my birthday. I can safely say that I have never begun celebrating at 12:01. But at my school we have a little tradition where the birthday boy/girl gets thrown in the shower at midnight. It’s interesting- a whole bunch of people find said person, and parade/carry (depending on how resistant the person is) the person to the shower, all while singing Happy Birthday in a grim and ominous way. I was determined to avoid this, but I decided to give in and at least do it smart. I took a shower at 11:30, and left my towel wrap on, so when I was time for my obligatory shower, I was already wet and not in real clothes. I was actually surprised by how many of my friends came out to shower me!

And then my wonderful roommate baked a cake. Chocolate bundt cake with avocado frosting! If you don’t already know, I most definitely have a thing for avocados. It was so amazing! And I swear I didn’t break my no sugar as I start my 19th year thing…it was only midnight and I wasn’t born until the evening. 😉 Saved by a technicality? I’ll take it.

I was up bright and early this morning to complete one of my all time favorite workouts, which I seem to keep posting…but here it is again!This workout is tailored to the equipment available at the gym here at school, which is probably why I do it so often.

Ok, that’s all I have for now! Have a great day! I know I will!

What do you do for your birthday? Any wacky traditions?