Thanksgiving is awesome! Reflecting on the positive in life makes for good vibrations. We are thankful to share the spirit of this celebration with our fun and generous LbF family! In creating our own little tradition, admission to the playful yet metabolically stimulating workout was free with a food donation for an RI Food Pantry.
For a group of 15 enthusiastic folks ready to crank up their metabolism, we prepared the Kitchen Sink Circuit:
What a beautiful start to a fabulous day! Thank you all who participated as well as those who donated but couldn’t make the class! We’ll see you next year!
World’s Toughest Mudder was everything I expected and more! The 5 mile course consisted of 22 obstacles, some of which I’d seen before and 8 that were new to me. My goal heading into this event was to complete 10 laps and go the full 24 hours, here’s how it went down:
After listening to the rules, singing the national anthem, and taking the pledge, the mass start began at 10:00am Saturday. I made a friend at the start area, Will from Southern Indiana. This was his first Tough Mudder and he wanted to do 50 miles also! I liked his style so we hung out for a while.
Laps 1-4 (10:00am – 3:19pm)
The first lap was a nice way to preview the course as we only had to run the route and were sent around the obstacles. The conditions were perfect! Funny moment right after the start was watching dozens of mudders stripping off their wetsuits or pulling up a fence to relieve themselves within the first half mile. I was happy and comfortable in boardshorts, a rash guard, Vibrams, and my Neuty Oso shirt and headband!
Will and I cruised through the first 4 laps at a solid jogging pace. The Mud Mile was cold and crowded and we were still figuring out the best way to descend the Berlin A Frame. Running the motocross course was fun at this point as we hit the next bunch of obstacles. Since I wasn’t wearing a Camelbak I decided to shoulder crawl the Kiss of Mud, Cliffhanger was quick and easy compared to the New England and Boston versions, and popping up over the Glory Blades was a piece of cake.
Wood Spider was a cool new obstacle that had us crawling through a culvert before climbing out of a chute using pipes to a cargo net descent. After that, Tough Mudder’s version of the ANW’s Quad Steps, Mind the Gap, was fun and about as easy at they make it look on the show. Rubbernecking, Twinkle Toes, and Just the Tip barely slowed us down before hitting the next new obstacle, Leap of Faith. This was probably the most overall demanding one as you had to run and jump off a skinny plank over a large gap and land on a cargo net covered with a tumbling mat. The second time I did it I essentially gave myself a firm backhand to the jaw when plopping on the mat! More on this obstacle later…
Devil’s Beard was just a pain as always. Hangin Tough was very slippery and I failed on my 3rd and 5th attempts. Here’s #2 courtesy of Super Dave, Head of Support Crew:
The Boa Constrictor was uphill to a muddy crawl then downhill for a fun slide. After spending some time running through the woods, we hit Funky Monkey and a fun but taxing Island Hopping. The Mystery Obstacle was the Electric Eel. If you answered a question right, you went through the un-charged section. If you answered wrong, you went through the live section. I got an A+ and never got shocked! It pays to be wicked smart!
No disrespect to Los Neuty Osos, but I have to say, the Berlin walls are much quicker and easier when it’s just me! We went back into the mucky woods again for the Log Bog Jog. After vaulting over the Road Blocks, we both easily summited Everest before passing through the low walls at Climbax.
Laps 5-6 (4:05pm – 8:15pm)
At the start of the 4th lap I was getting a little cold so I ran ahead of Will. Once I finished I put on my cold weather outfit: 3/5mm wetsuit, 2mm neoprene socks with the Vivobarefoot Breatho Trails, 5mm vented diving hood, strapped on the Camelbak, and squeezed my hands into waterproof gloves and headed out solo for round 5.
I started feeling some pain on the outside of my left knee while running the previous lap so I decided to walk for a while. Things started to go less smoothly as I failed the harder option on Just the Tip (no footholds + large gap + thick gloves = fail), then had tough luck on Leap of Faith when I made the jump but the mat slid way down and I did my second full-submerging plunge in a matter of 5-10 minutes. I was definitely displeased when I was directed to the penalty after the Leap. ”You had the faith but not the Leap” said the sign on the 1/2 Mile Penalty Loop full of small rolling hills.
The cold water and extra time was a blessing as it forced me to focus from then on. My knee was acting up on the downhills so I really didn’t want to fail the Leap again. I also shifted to the elbow swing technique on the super slippery rings:
Overall I was reasonably comfortable during this time. The trails and muck were taking their toll on my knee but the pain was manageable and my body was still feeling strong on the obstacles. While I had some conversations and met some cool mudders, I also had lots of alone time and enjoyed the peace and calmness of the foggy night under a nearly full moon!
Laps 7-8 (8:43pm – 1:17am)
I met up with Will in the Pit after my 6th lap. He was a lap behind but hanging in there. We decided to head back out together since, between his feet tearing him up and my knee barking pretty loud, we were both quite content with a walking pace.
We made our way through slow and steady. By now we were both pros at the obstacles and got through them all without a problem. I needed some assistance at Everest as my best gimpy gallop was not enough to get to the top on my own.
Lap 9 (1:51am – 4:01am)
I was back on my own for this one. Will was rallying and I was going in the other direction. Unfortunately, although my gear was doing its job and my muscles had plenty in the tank, my left knee was really hurting. I diagnosed myself with severe IT band inflammation. By now the pain was holding at a solid 5/10 and spiking around 8 on the downhills and woods. I backpedaled on the downhills of the motocross track which definitely helped. Later on I noticed a bunch of others doing it as well. At this time, finding any mudder with a graceful gait was highly unlikely!
Although I wasn’t 100% “all there” for this lap, it is my most memorable! The cool mud mile soothed my knee (my wetsuit only goes down to the top of my knee) but I had to breathe heavily into my diving hood during the painful spots right after the Berlin A Frame. I was on autopilot for a while but was able to Mind the Gap and I kept my eyes wide open while crossing Twinkle Toes. After playing it safe at Just the Tip I launched myself with all I had and landed in a sprawl/plank high up on the net at the Leap!
I chewed up mileage until reaching the most intense moment of the day. Everest was desolate and there was no way I could rely on my leg to get to the top on my own. I knew the Penalty Swim would be cold but it was only a half mile away from the Pit so I took it. Unfortunately I couldn’t kick so for a solid 3-5 minutes I pulled on a thin rope and bounced on my toes in neck-high water to cross. During that time I had the greatest moment of the entire experience! At roughly 4:00am, completely alone and under a bright moon, shivering but breathing strong into my hood, I felt completely at peace! In my preparation I had visualized myself in such a situation several times and it felt so incredibly gratifying! ”This is it! And you are fine!” At this point I was already several hours deep in conversation with myself!
After getting back on track I chatted with Dave (who is an absolute, rock solid trooper) as I floated numbly through Climbax on the way to the finish line. Time for some rest before the last go ’round…
Lap 10 (8:12am – 10:29am)!
I took guilty pleasure in stripping off the cold weather outfit. While I wanted to be out there eating up more laps, my IT band really needed a break and it felt so nice to dry off and warm up. I was worried that I might stiffen up too much but it was a risk worth taking. All snuggled up in my cozy sleeping bag, I chowed some pistachios, drank some water, and relaxed. I probably got 3-4 short increments of sleep but felt refreshed by the time I got out. My IT band was tighter than a guitar string but it got loose enough to get started. In my swim skin and fresh Neuty Oso green bandana, I felt inspired setting out for the last lap of the day!
Will and I made it a threesome when we met up with O’Neill, a student at Princeton, originally from Eastern Tennessee. Here are the photo and video highlights of our Sunday morning stroll in chronological order:
O’Neill and me at Twinkle Toes:
Just the Tip (That’s O’Neill voicing his concern):
Leap of Faith!
It was really important to me to make it up this! Thanks again to Will for helping me up there! O’Neill made it by the way!
The Finish Line:
That felt really, really good!
Overall, WTM was an incredible experience! The high is still in full effect and I’m hoping that by the time I come down my IT band will be all better! While that definitely put a damper on my day, it did not prevent me from achieving my goal! In fact, that’s part of the challenge with completing an event like this. I knew when setting the goal that a lot can happen in 50 miles, and a lot certainly did! I’m especially happy with how I handled the obstacles. In 10 laps I did 196 of them (Leap and Island Hoppin were each closed once). I attempted all but Everest on Lap 9, and only failed on 5 others (Hangin Tough x 2, Just the Tip x 1, Leap of Faith x 1, Mind the Gap x 1).
So what did I learn from this latest Sufferfest?
Thanks again to my Super Support Crew, Dave, my partners in mud, Will and O’Neill, and everyone who sent good vibrations my way on the course or in their thoughts! I am so thankful for all of the positive people in my life! Thinking of you really helped me endure this badass event!
Oh and by the way I took a lovely warm shower after finishing! It was fantastically comfortable, but I did end it cool!
About 2 months ago I reflected on a sub-par performance at Bold r Dash. Perhaps I’d taken the minimalist approach too far? Maybe I should train more than 1-2 hours/week? Well, especially for what’s looking like the most physically challenging event of my life, it was then I decided to take it up a notch. For World’s Toughest Mudder, I increased my training to a whopping 3.5 hours per week!
Here’s a full recap of the last 9 weeks of training:
That about sums it up since this week I’m resting! The workouts are definitely going to help me out there but (for the mathematicians out there) I’m doing the equivalent of 7 weeks of training in a 24 hour period! So I believe the other types of training will be more important as I expect this event will be “all mental!” In the last 6 weeks especially, I’ve been trying to regularly fight and win mental battles. Does this all sound crazy? Yes. Will it work? I really hope so!
I’ll recap the experience next week and include my nutrition strategy leading up to and during the event. Stay tuned and please keep me in your prayers!
This whole World’s Toughest Mudder thing has me doing crazy stuff! I’ll get into more detail as we get close to the event but yesterday was an example of how having an event on your calendar keeps you focused! I got up at 04:40 to drive up to Boston to run! I don’t even drive up to Boston for a night out, and as you’ve heard before, I certainly don’t go out of my way to run for fun! Anyway…
My good cousin Jim (our Frozen Clam DJ who’s brought me and/or come along on many an adventure) has been raving about the November Project’s workouts. Well I can tell you first-hand that they have a great thing going! Hundreds of people showed up in costumes to take on the Harvard Stadium Steps. The energy was awesome for so early in the morning and they even had a DJ motivating us as we bounded up the huge steps!
I’m a fan of short, fast, adaptive strides when running. We teach this technique on the trail, on the hill, and on the pavement. Unfortunately for me, that technique was not feasible as the steps are 18″ tall! By the 6th or 7th section I wasn’t able to run all the way from the bottom to the top step. I ran about 2/3-3/4 every section before petering out into a stutter-step lunge move, until the last two sections where I pushed and ran until the top step. All I can say is DAMN THAT SH*T WAS HARD! I think I would get better at it if I did it consistently but I still feel that short and fast strides is the way to run everywhere else except old school stadiums with big ass steps.
Thanks to CJ for pushing/dragging me up those steps (all 1,147 of them) and for all the cool people at November Project for putting on a great workout! Rock on!
An amazing client and friend brought in some Lemon bread for Ryan and me the other day! And it was amazing!! So this weekend (actually it was a month ago but we forgot to post this) we were having brunch at our house and I decided to make something similar to hers but with zucchini!
Here’s what we used:
1 tablespoon cinnamon
3/4 cup coconut flour ( found it at whole foods)
2 medium-large fresh garden zucchinis shredded and drained
1 tsp salt
1 tsp vanilla
1/3 cup honey
1/4 cup coconut oil (melt)
1 tsp baking soda
Mix everything together into a bowl and put it into a loaf pan. I popped it in the oven at 350 for about 35-45 mins (I think I got distracted by my super cute nephew so this is what I am thinking)! When you check it to make sure its cooked all the way through make sure you can stick the toothpick all the way to the bottom because with the amount of eggs that are in there its tough to tell if its fully cooked! Ours was just a little under-cooked so it could have used another 5 minutes but we didn’t really care because it was so good! Hope you enjoy!
If you’ve been reading this for a while, you know that we like to get away from our beloved little state every once in a while. Typically we chill and mix in some strenuous activity or go on adventures that could easily end up on When Vacations Attack! This one was a little different…
With the F.L. carrying our 1st born and a few extra lbs (it’s ok I can say that, I think!), I embraced the excuse to do a whole lotta nothing in FL. In between some time at the pool, at the bar (lots of sports, some Yuenglings), and in the hotel room reading about childbirth, we managed to get in some noteworthy activity:
That’s it, literally! This was the most passive vacation we’ve ever taken…and it was fabulous! Thank you very much to BNI for sending us out there! As mentioned previously, I definitely belong to the best networking group out there!
We’re making like snowbirds and heading South for a while. Not for long though, since that’s our style. Thanks to BNI for sending us to Orlando for 4 nights for a surprise/bonus vacation! Typically we like to be active and explore while we’re away from the cave but I foresee much rest and relaxation on the agenda. As far as how this affects classes, we are shutting the place down while we’re gone.
There will be no classes on Thursday 10/17 through Monday 10/21.
We will resume with all classes on Tuesday 10/22.
For the folks who’ve recently found us through Living Social, we definitely did not plan it this way so we hope you have patience with us! Please know that we are excited as you are for your LbF experience! Sorry for the delay but we will hit the ground running on the 22nd!
Hello all So I am sure most of you know by now but in case you don’t, it’s our 2 Year Anniversary! Haha just kidding. Actually it is but that’s not the big news…The First Laidy is KNOCKED UP!! Well it was on purpose but I like the term. Anyway, I am a little over 17 weeks and feeling great!
Life hasn’t really changed too much except that I am always hungry and I’m carrying around a few extra lbs (luckily I am still in all of my clothes but probably not for much longer )! For some reason during my first trimester eggs did not agree with me which totally sucked because I was used to having raw yolks in my smoothies, or 2 steamed eggs as a snack, and on the weekend (or even sometimes during the week) a huge breakfast!
So I had to find something that would fill me up in the am that was still healthy and quick… well that was hard! All I craved was cereal! I wanted it in the worst way but being that it’s not very primal, I had (well Ryan had) to figure something out! Ezekiel cereal was put into my daily routine (I have to eat something as soon as I get up or I feel sick) mixed with either almond milk or RAW milk when we can get it. I know, I know what everyone must be thinking “you can’t have raw milk while you are pregnant!” Well I have talked to my Dr. and I have been to the certified organic farm that we get it from and it’s fine! Plus these foods agree with the Weston Price Foundation’s philosophy in which Ryan and I both believe.
My biggest concern in life lately is making sure that I have enough snacks/food to get me through my day… so I pack apples, bananas, veggies, eggs (second tri and I am good to go with eggs!!!), etc. for work. I’ve also been craving a crunch so I have been making wraps using romaine as my “bread” with tuna/chicken/last night’s dinner (beef tacos – amazing) and it’s delish!!!!
So I’d also like to share my workout plan because yes, I am still working out about twice a week like I’ve always been. I hope to keep doing this till I give birth! I’m sticking to what I know and am not introducing anything that I haven’t done before. I AM (occasionally) LIFTING heavy things, doing KETTELBELLS (I just go lighter if I’m feeling more winded than normal), and anything else I damn well please because I am pregnant – not hurt or broken. Of course I’m making sure I pay attention to how my body is responding to the workouts; if it feels good then I keep going and if it doesn’t then I slow it down. Luckily so far it’s been feeling great!!
In related news, I am really excited that we are going to start a “Laid-back Mamas” class at the end of this month! I will be leading the way on this one as we’ve decided I’m a little more qualified! We hope you know that any dads are welcome to come with their baby mamas and/or little ones as well (we just found the name more catchy ). I feel like there are a lot of other mamas out there that want to keep active through their pregnancy (and/or soon after delivery) and I would love for you to come join me!
Cheers to love, the human body, and getting laid (-back)!
Actually, that was the plan all along…just as it went for Tuff Scramblers last year, I wanted to push myself and race it, then do it again with my beloved crew. Here’s the rundown as I remember it 2 weeks later:
The elite heat went off at 9am. My plan was to try to hang at the front of the pack and see how I felt. Well, that’s kinda how it went. Like Tuff Scramblers, I was in the lead…except for a much shorter time! The field had some serious runners and although I’m accustomed to the hills and pretty quick on the obstacles, the ultra marathoners and gazelles who finished before me were clearly more conditioned.
About a mile into this I realized I was definitely not going to be the first to cross the finish line so I decided to run “my race.” I pushed hard on the hills knowing that I could probably recover on the (rare) flats and descents. I estimate my heart rate was between 180-200 the entire time! On the obstacles I aimed for efficiency and focused on maintaining fluid momentum. Having MovNat skills in my quivers gave me a lot of confidence to attack the walls, ropes, nets, tires, ladders, hurdles, balance beams, etc. with speed!
I got passed again at/around mile 2 by a couple of young gazelles who bounded up the hills. It’s funny because I always focus on and preach efficiency of movement. Well, these young legs had energy to waste! It was quite impressive and humbling at the same time!
The hardest part of the event was running solo on the soft terrain in the trails. I really wanted to stop and give my legs and lungs a break. However, the spirit of Los Neuty Osos would not let me! ”I always push people to do their best…they always have more to give…so do you dammit!” I’m proud that I never stopped running even though nobody was looking and I really, really wanted to!
The best part of the course was the final 1/2 mile! After the slippery slope was a sweet tire swing obstacle that reminded me of the chain hang at American Ninja Warrior, then I superman-ed the slip n slide, dragged some chains and tires, did some sac hopping, and finally crawled through the mud before tumbling over the finish line! I was the 6th one to cross…eh…not too shabby.
So before I get into the team’s experience, here are my personal conclusions:
Ok that went a little deeper than expected. Anyway, after crossing the finish line with a bunch of my teammates cheering me on, I had about 40 minutes to change, drink some water, and assure everyone that it was a piece of cake despite the lack of color in my face and look of extreme exhaustion in my eyes. We went off at 10:15am.
Just like Tough Mudder, it was so awesome to see a sea of LbF green take on the course. We didn’t all stick together though since this was more of a race than a challenge. As expected, several cliques formed and we ran into each other a bunch of times on the hill. I spent the 2nd go ’round with my good friend Becky. The entire team agreed that we would not skip any obstacles. These challenges are what these events are all about – overcoming fear or doubt and proving to yourself that you are indeed a badass! I’m happy to report none of us skipped any obstacles! We may not have succeeded at every one, but we all tried every single one. Towards the end of the course it would’ve been easy for Becky and me to sneak around the tire hurdles or the slippery slope or the crazy ladder walls, but she wouldn’t have it. I’m so proud of her for conquering Bold r Dash! Badass!
So overall it was a fabulous day at Yawgoo! All 23 of us made it through safe and sound and had a blast! I have to say, I am part of the best networking group around! We had a bunch do Bold r Dash on the Beach. When Bold r Dash on the Mountain came along, I was pleasantly surprised that several from Team Laid-back Bizness would be in again! And they brought friends! It speaks of the integrity, commitment, and perhaps questionable judgement of my fellow Citybiz BNI members! Thank you!
We are very fortunate to have some kitchen-savvy clients who share their delicious and nutritious primal recipes! This one’s from Lindsay – she did the Primal Challenge back in June 2012. In 21 days she dropped over 4 lbs and 8 inches off a petite and fit frame. When we measured her this June she had lost an additional 10 lbs and 16″ for a 1 year total of 14 lbs and 24 inches! As you’ll clearly see below, she’s been doing this without depriving her taste buds! Here’s the belated post for her dangerously decadent Primal Fudge!
1/2 cup coconut oil
1/2 cup high quality cocoa powder
1/2 cup smooth almond butter
1/4 cup raw honey or maple syrup
1/2 teaspoon vanilla
Blend everything in the food processor. I start out with blending the coconut oil with the almond butter first, then add all of the other ingredients.
When it’s done it will all be smooth and I scoop it out with a spoon and into the cupcake wrappers and let set and leave in the refrigerator.
Thank you Lindsay! Feel free to bring this in again for another taste test!