Turkish Get Ups {Video}

29 Fri, 2011 § 5 Comments

(We’ve been having fun with Dave’s iPhone camera)

Dave recently introduced me to

the Turkish Get Up

with 25# bar

[I also practiced with the 45# bar, which required a bit of grunt — good grunt though.]

I like them!  Core intensive.  Full Body.  Static.

It’s all in form & how you hold your body & use your arm & knee to stabilize as you roll up to sitting, to kneeling, to standing, then reverse the movements.  You could also do these with a kettle bell, but then you lose some of the lateral stabilization the long bar offers.  Keep the bar high & your arm engaged.  *(update) Also, articulate through the spine as you lay back down, really engaging your deep core muscles.  I think about making each vertebrae, especially in my low back, touch the mat as I “roll” back down.

I am just trying to figure out how to work them into workouts.  Any suggestions?

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Indian Creek & [Flourless] Almond Butter Cookies

28 Thu, 2011 § Leave a comment

We always wish we had something sweet when sitting around the fire.

[photo by David Finch]

The smore suggestion is often thrown around, but vegan marshmallows are expensive & usually use syrup — & Allie-approved graham crackers & chocolate aren’t exactly cheap either…& I’m out of homemade chocolate…already.

We went with cookies, because cookies are easy & easy to tailor.  I did not want a flour-based one that might leave us feeling heavy for climbing, so these use almond butter as the base with ground flaxseed to bind everything together.  They are a little crumbly — not so much so they disintegrate on you, but they might not survive milk dunking —  subtly sweet & [almond] buttery.  Cookies that were exactly what I was wanting for our camping trip:

Almond Butter & Cacao Nib Cookies

makes ~16 small cookies

Preheat oven to 350*F.

  • 4 dates, pureed into paste
  • 1 C almond butter, unsalted & stirred well
  • 1 flax “egg” (whisk 1 T freshly ground flaxseeds with 3 T warm water, allow to thicken ~10 minutes)
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • ~1/4 C cacao nibs (or mini-chocolate chips)

Combine all ingredients except cacao nibs & mix well [you don’t want to bite into a salt or baking soda cloud].   Stir in cacao or chocolate pieces.  Spoon into tablespoon-size balls & flatten onto a parchment lined baking sheet.  Bake for ~12 minutes until lightly browned.  Cool on cookie sheet for 5 minutes.  Transfer to a cooling rack & cool 15 minutes longer.

~

What sweets or treats do you take camping?

Indian Creek & Our Damp Solitaire

27 Wed, 2011 § 10 Comments

Our new route to Indian Creek, Utah is one of my favorites.  Monument Valley is stunning & diverse.  Even though driving home & back to “reality” can be disheartening, I can think of worse views.

[photo by David Finch]

Clouds, often responsible for creating nice, filtered light & ominous skies for photos, plagued much of our camping trip.

[by Allie]

Rainy days meant fewer climbing days, because wet rock should not be climbed, though many choose to ignore this common sense & decency law.  The weather treated us to a lesson in Being & patience as we were left to fill more days than expected with “rest day” activities.

One morning we took advantage of National Park Week & the waived fees to trek into Canyonlands.  We intended to hike to the confluence of the Colorado & Green Rivers.  The longer-than-anticipated, already quick-paced hike was cut short when we turned & ran 3 – 4 miles back to our little, awaiting Eisley.  I would definitely call this an advanced running trail & hope we actually make it to the confluence next time.

Another rainy afternoon, we retreated into the tent for card games.  Much of our time was spent reading to each other though.  We took turns reading chapters from Desert Solitaire by Edward Abbey, beautifully written & highly enlightening.  I was tickled (yes, tickled) when Dave asked me to read aloud to him.  The simple act of sharing a book felt fresh & intimate, especially because we were immersed in pages so fresh with passion & intimate with love for the desert.

Though the rain spoiled some of our “plans”, it offered us time to reflect inward, connect outward & recognize its precious presence in this beautiful desert.

~

Do you ever read aloud with others?

Sprouted Quinoa, Pear & Molasses Granola

26 Tue, 2011 § 2 Comments

Did you miss us?  No?  Did you even notice we had left?  No? 😛  Tricky aren’t we?

I eluded to our camping trip, which we thoroughly enjoyed…last Tuesday through Sunday.  I prepped a couple posts, hit schedule, unplugged & lost myself in the desert for 5 days.

Aw.

(even despite the rain.)

Aw.

Are we really back?

We are, but now I can reminisce over our adventures with you.

We should always start with food though; don’t you agree?

I love quinoa granola & have found its perfect match: molasses.  Try it.  You’ll never look back.

Molasses is a rich source of iron & calcium — important for those following a plant-based diet — as well as magnesium & potassium, providing 20% of the daily recommended value for each of these nutrients.

Sprouted Quinoa & Pear Granola with Molasses & Nutmeg

Preheat oven to 250*F.

  • 1 pear, diced
  • 1 C quinoa, sprouted
  • 1/2 C almonds, chopped
  • 1/2 C ground flaxseeds
  • 1/2 C black sesame seeds
  • 1/4 C sunflower seeds
  • 1/4 C pumpkin seeds
  • 1/4 C buckwheat groats
  • 1/2 C hemp protein powder
  • 1/4 tsp nutmeg
  • 1/4 tsp sea salt
  • cinnamon, optional
  • 1/4 C coconut oil, melted
  • 1/4 C molasses
  • 2 T apple juice

Stir together dry ingredients. Combine wet ingredients separately.  Stir wet ingredients into the quinoa mixture & mix together.  Spread granola onto a parchment-lined baking sheet & bake ~1 hour.  Allow to cool completely before breaking into pieces & storing in an airtight container.

Homemade granola — especially quinoa granola — is great for camping, backpacking or hiking.  It is the perfect way to cram a lot of nutrients into a light-weight, easy-to-pack & store snack.  Along with pieces of banana, this was delicious, light fuel in the mornings.  Dave enjoyed it so much, I’ll be sure to make enough to share next time.  😉

~

Do you cook with molasses?

Dear Dave,

25 Mon, 2011 § Leave a comment

There was always something different about you ~

…insightful & deep & talented but also silly & carefree…

We could talk for hours & never bore — we are still blessed with long, meaningful conversations (as well as silliness).  You a strong man, & I have always cherished the beautiful person you are, full of love, compassion & openness to grow.

Every day is brighter with you in my life.

Our lives could have easily taken very different courses after we first met, but somehow — fortunately — reconnected.  Even now, I am often overwhelmed with how amazingly & beautifully life has worked out.

I only wish I expressed how I truly feel better & more often.

Happy Birthday, my love.

Burpee to Pull Up [Video]

22 Fri, 2011 § 6 Comments

One of my new, favorite moves.

Though the jump gives you some help with the pull up, this is still exhausting.

I like my burpees to be more dynamic than this & have a little more “pop” from the push up into the squat.  I also want to work on jumping from the squat into the pull up more quickly, rather than pausing to establish my footing.  Dave recorded me doing 8 of these after my workout last Sunday, so I am going to blame the lack of “oomph” on fatigue. 😉

Every day we push ourselves we get stronger, right?!

I like to do 3 sets of 10, which is fatiguing.  Even more fatiguing is doing these as intervals like below.

Tuesday Morning HIIT

  • Burpee to Pull Up : 10 sec rest; 30 sec max – 6 rounds = 4 minutes
  • Hamstring Curls on yoga ball: 30 sec; 10 sec “rest” SWITCH TO Ball Pikes: 30 seconds – continue alternating 6 rounds = 3 xs each = 4 minutes
  • Side Lying One-Arm Tricep Press Ups: 20 sec alternating each arm, no rests – 6 rounds = 6 xs each side = 4 minutes
  • Hanging Knee Raises: 20 sec then Mt Climbers: 20 sec (no rests) – 6 rounds = 6 xs each = 4 minutes.

Unplug

21 Thu, 2011 § 3 Comments

All of the techy capabilities we have now-a-days are amazing &, of course, I love the blogging community & other social media like Facebook.  When we are here, let’s be here.  Let’s share recipes & ideas about lifestyle, health, fitness & whatever else suits our fancy.  Let’s be engaged in active discussions, make friends & enrich each others life though we may never meet.

When we aren’t here though, let’s be wherever it is we are.  Go for a nice walk & leave your phone behind — & stop texting when you are with your friend at the coffee shop or on a date for goodness sake!  Facebook won’t collapse if you don’t check it every hour.  You don’t have to Tweet every thought.  Conquering Angry Birds won’t make us like you more.  😉

Connect with someone face to face, with nature or simply with yourself.

[photo by David Finch]

Adbuster dares you to unplug & see what happens.  I challenge us all to step back & evaluate our digital “addictions”.  I will be completely unplugged part of this week [though I have a short video & workout scheduled to post tomorrow].  You don’t have to do an extreme digital detox & swear it all off; determine the permanent changes you could make for a happier, healthier, more connected you.

~

Where Am I?

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