Happy Thanksgiving and Hanukkah to everyone! Here’s a little guide to help you stay on track.
I specially am thankful for the gift of health. Hope you have loads to be thankful for no matter what situation you may be in :)
For the past couple months I’ve been more Iron than Cheftress. Our kitchen and most of the whole house is going through some renovations so I have been keeping myself busy with work, crocheting, reading, music (picking up the viola) and powerlifting.
Yesterday I competed in my first powerlifting competition in the 148lbs weight class as a raw lifter at Super Training Gym in Sacramento. It was the 2013 Women’s Pro-Am Meet.
I’ll break it down for you this way so it’s not too much for you to read.
1st week of August : Walked pass CSA powerlifting coached by Jesse Burdick. Decided to join (Best decision of 2013)
1st week of September : Was asked to join a powerlifting competition on Nov 2nd by my peers. Just as I decided to do it, I was out with bad case of E-coli for a week or so.
Mid 2nd week of September : Resumed training with only 6 weeks to go.
1 week out from competition (Deload week) : Did a 5k race (endurance activities generally not recommended for powerlifters) but I’m glad I did it as I had a heck of a time with my friend Meg and I came 4th in my division.
6 days out from competition: Cut carbs and drank coffee and occasionally go for steam/sauna. Oh and I accidentally dropped a 40lb dumbbell on my finger. Had to get my ring snipped off since it was blocking blood from draining hence why it’s so pretty in blue.
2 days out from weigh in: Had to drop another 2lbs to make 148lb weight class
1 day out from weigh in: Fasted water and food since 3pm. Not as tough as I thought it was going to be.
Weigh in day: Exactly 148lbs *wipes sweat* Gave our openers and I decided to be conservative aiming to open with about 90-95% of my usual 1rm PR. Watched the men’s meet and refuel for competition next day. Here’s the list of gluttony and sin: Halloween candy bars, water, Gatorade, pecan waffle, omelette, hash browns, toast, protein bars, Five Guys bacon cheese burger and fries, more candy bars, 1 Krispy Kreme donut, 1 huge salad to get my dose of fibre. Ended the day with 153lbs
I was in the 2nd flight. The first event was squat. Opened strong with 215lbs. Struggled a little with my 2nd attempt, 225.7lbs, but I knew I could have kept tight and done it easily. Since Jesse saw me struggling I guess he didn’t want me to fail for my 3rd attempt (I don’t blame him at all) and only went for a small jump to 231.2lbs. I walked away feeling like I could have gone at least another 10-20lbs heavier for my third attempt but it was great to walk away with 3 white lights (legit lifts) and a personal record (PR)
2nd event was the bench and mind you bench is my favourite lift as opposed to most girls who like deads and squats. I think it’s because genetically I favour it since I have T-rex arms. Opened with an easy 132.2lbs, moved on to 143.2lbs and that was already a PR and went up to 148.7lbs. I was literally talking to myself as I was getting ready on deck. “You can do this Dolly”, “Use the force Dolly” and I went out, struggled but I got it! 3 for 3 again and a PR for bench.
At this point any nervousness I had was out of my system which is a great thing because deadlift is my weakest of all 3 lifts. Weakest in the sense of, for someone my stature and compared to other girls, I should be pulling more but I’m not. That’s why I went pretty early in the flight. I was the 4th in the flight and I opened with an easy 225.7lbs, then to a 242.5lbs and PR’ed at 259lbs. I was surprised at how easy the weight moved so I’m pretty happy with my deadlift performance but there’s a lot of room for improvement.
So I wrapped up the meet with 9 for 9 lifts, totaling my best lift from each event at 638.9lbs.
I must say that I made the right decision to compete in the 148lb weight class instead of the 132lbs because of my history with binge eating. I did not want to put added stress on top of the training and make it a miserable first meet too.
I am so excited to start training for my next competition and I have my eye on the Spring SPF meet. I’m aiming to not only get stronger but to drop a weight class not just because I have my eyes on the Elite rank but I do want to fit better in my clothes too.
It helps to be training with, in my opinion, the best coach ever, Jesse Burdick! With him I feel like I am safe and he sees straight away how he can improve my lift according to my strengths and weaknesses. So yes, everyone of us can benefit from proper coaching, including personal trainers. A trainer who refuses to learn from others is a trainer that stops growing (literally and figuratively)
“If I eat one Oreo, I’ll end up eating the whole bag” Sounds familiar? Well a study is being done that shows Oreos are just as addictive as drugs in lab rats.
They also found that eating cookies activated more neurons in the brain’s “pleasure center” than exposure to drugs of abuse.
“Our research supports the theory that high-fat/ high-sugar foods stimulate the brain in the same way that drugs do,” Schroeder said. “It may explain why some people can’t resist these foods despite the fact that they know they are bad for them.”
I have seen comments on Facebook, Youtube and even have heard it with my own ears and the subtext is always “I’m not as good, so I will put them down so that I feel better”.
I don’t know if you are one of them or if you have friends who are like them so here is a guide for you. If you are a hater I implore you to repent, and if you have friends like that, let me just say you don’t need negativity like that in your life. Here goes.
1) You have commented on a page or picture or to a friend about how ugly a persons body is.
This is prevalent on any fitness fanpage where people who aren’t even fans go on pictures just to say how ugly they think that person’s body is. Why are these haters taking the time to comment about someone they do not know? Well because haters know there are no consequences this way.
2) You see an amazing physique and you think/say “roids” straight away.
Oh boy these people aren’t just haters but they can be down right ignorant. There are so many people who knows nothing about steroids but just because they have never come close to looking as good, it is impossible that other people can naturally. Them haters.
3) You try to take away people’s triumph by pointing out minor flaws.
“Well her abs aren’t symmetrical”. Hater goggles I call them.
4) You try not to ”like” post of your friends/people doing amazing things
Ever seen the like/dislike bar on Youtube and wonder who can dislike amazing and inspirational videos like that? Them 1,194 haters of course.
5) You look forward to gatherings because you secretly hope to see friends and family fatter than the previous year.
Oh there are people *cough*relatives that would look forward to gatherings just to point out how much weight you have gained. Sometimes they’re just unknowingly rude but most of the time they’re haters.
6) You nitpick at people’s form when they obviously lift heavier than you.
Ev’rybody on Youtube is a form police. “Her back was arched during the bench press” er… ignorance? “His bicep curls look like front raises” Yeah well can you do half his weight for either lift? Them haters, I hate them.
7) You say “but……..” every time someone points out something amazing or good.
Guy: “Look at that girl’s body! She’s hot”
Girl: “but she has fake boobs”
Girls can be the worst haters to be honest. Catty is a better word.
8) You try to convince some friends they don’t need to lose weight or get into a better shape even though you know they should.
There are people who try to be nice or just honest when they say “no what are you talking about? You don’t need to lose any weight” but there are those who goes out of their way to say “what don’t be silly, you look absolutely fabulous!” When they don’t really think so. Cut those haters out of your life.
9) You try to sabotage a friend’s diet by offering them food because you are hoping they get tempted and fail.
“Here have a donut” after you’ve already mentioned for the 100th time that you’re on a diet. I can understand people who are forgetful *I’m looking at you mum!* or relatives who honestly love you with food *I’m looking at you aunt* but there are those who tried to force feed you like they want foie gras out of you. Stuff that donut in that haters mouth.
10) You think that girls with hard-earned muscles are manly and you like voicing that to anyone who will listen.
Trust me, nobody cares what you think. Just keep your opinion to yourself because non-haters don’t come to you to tell you you’re fat and ignorant. Maybe they should. That’d serve you right hater.
Be generous and gracious with your genuine compliments and trust me, your life will be enriched the way you enrich the lives of others!
I’ve always wanted to make marinara sauce from scratch. It is the equivalent of baking bread; something you have to do once but the task seems more daunting than it really is. So when I saw organic tomatoes for $1 per pound I took it as a sign. My friend, Mary DiPiazza, who went to the farmers market with me had a good recipe which she kindly printed out for me. It was a fun experience and I would liken eating fresh marinara sauce like eating fresh bread. You never know how good it is until you’ve had it fresh.
I thought I would make the experience less daunting for you by posting a recipe with pictures.
1 dozen ripe tomatoes peeled and seeded (really doesn’t matter what type of tomatoes)
1 tbsp of olive oil
6 cloves of garlic minced
1 big yellow onion diced
1/2 tbsp of dried herbs (You can mix oregano, parsley or just use Italian mix herbs)
1 bunch of fresh basil (if using – or double up dried herbs if not)
Salt and pepper
1) Core the tomatoes. In a pot of boiling water blanch tomatoes for 30-60secs depending on size. Take them out and drop them into a bowl of iced water to stop the cooking.
2) Remove the skin and it should slip off easily. With your fingers pull apart the tomatoes and remove the seeds*
3) In a big pot heat up the olive oil. Add in the onion, garlic, dried herbs and cook on medium heat until brown and fragrant. Put in the tomatoes and break them up into smaller chunks with a masher or a wide steel spatula.
4) Stir it, bring it up to a simmer and then cook on low for about 2 hours. Stir occasionally and when the sauce has reduced and thickened it’s almost ready (You can add in the strained tomato juice if it gets too thick)
5) Chop up fresh herbs like basil and cook for an additional 15minutes before serving (leave some for garnishing). Salt and pepper to taste.
Changes for easy faster cooking:
1) You can skim a long prep time by using 2 cans of 28oz whole tomatoes and de-seed them.
2) You can skim cooking time by blending all onions, garlic and tomatoes until it becomes a chunky or smooth puree before simmering for 15-20 minutes.
*Tip: Strain the seeds out so you can have some yummy tomato juice.
Turn this into a perfect meal by simmering meatballs in the sauce. Beautiful isn’t it? It really is the best sauce I’ve ever had.