Author: coachelda

coacheldahttps://texashouseofstrength.wordpress.comHi, I’m Elda! Personal Trainer, Powerlifting Coach, Full-Time Psychology Student...when my head is not in books, I will use this blog to share my love of exercise, exploring positive mental health practices, and other favorites with you.
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Spartan Race – Texas!

I learned about Obstacle Course Racing (OCR) in 2011.  I had heard about a race that puts you through mud pits, rope climbs and crawling under barbed wire and I though “Whoa, how awesome would that be!” I had just missed the local Tough Mudder so the next OCR would be the Spartan Sprint.  Spartan offers 4 levels of obstacle courses; the Sprint (3+ miles/15+ obstacles), the Super (8+ miles/20+ obstacles), the Beast (12+ miles/25+ obstacles) and the Ultra Beast (26.2ish miles).

I checked out the Spartan website to see when the next race in my area would be.  It was May 2012 and I had a solid 12 weeks to train.  I got a team together with my crew from from Full Force Fitness (now Pinnacle Training Center).  We offered free Saturday morning Spartan race training classes to anyone who signed up for the race.  Training included lots of rope climbs, bear crawls & crab walks, push/pulling exercises, high box jump overs, pull ups and a lot of running.  I ran many miles on my own too.  My husband and I had gotten married early March and planned our honeymoon for early May.  We went to Vermont and spent our time hiking the Appalachian Mountains….perfect training conditions!

Race day was approaching and I started to do some research on what to wear and pack for the race.  I got some good tips but I knew I couldn’t be fully prepared and I just needed to run my race.  Here’s what I learned:

  • Our race was at Reveille Peak Ranch in Burnet TX.  My first learning experience was to schedule for an early start time.  Mid-May in Texas can be brutally hot, it reached the upper 90’s during our 12pm heat (“heat” is also the start of a race time).  Try to schedule your heat accordingly unless the weather doesn’t bother you!
  • Arrive as instructed.  Spartan has a structured check in system that provided a smooth and quick process on getting registered.
  • Plan to check in a bag.
  • Bringing friends and/or family for support is really great.  They can also take your pics and hold your phone or wallet while your race 😀
  • Pack:
  1. An extra bag to put your muddy wet clothes and shoes.
  2. A towel and any other toiletries for the shower after.
  3. A change of clothes and shoes.
  4. Cash for food & beverages.
  • Wear:
  1. Shoes that are well ventilated so that water can easily squish out.  The lighter the shoe, the better.  Inov8 makes perfect shoes for a race like this BUT are pretty expensive.  Plus, some locations will take your shoes, clean them up and give to charity.  So maybe pull out an old pair or buy cheap.
  2. Socks will not matter but think about wearing knee high sock that you can pull off as “just being cute” but can actually help prevent chaffing on your Achilles tendon area.  My last race left me with painful chaffing on the back of my heels.
  3. A sports bra alone or with a dry fit top.  Spandex type shorts or leggings.  Nothing baggy.  Braid your hair or pull it back.  A headband is great too.  Most guys just wore shorts.  Be as minimal as possible with your clothing.

The biggest tip would be to JUST HAVE FUN.  If you’re like me, all I could think about was finishing with the best time.  While I was still having fun doing it, I was also seeing people at a slower pace having just as much fun helping their buddies through obstacles and supporting each other to simply get through the race.

I’ve done the Spartan Sprint in Burnet Texas twice, 2012 & 2013.  This year, it’s been changed to the Spartan  Super and I’m ready for it!!

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1/7/14 Boot Camp!

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I’m the stick figure queen! Ha!

Here’s what we did tonight:

Partner up and choose a station to start at.  Each station has 4 exercises.  We’ll spend 20sec on an exercise then rest for 10sec, move onto exercise 2, rest and so on. About 2min at each station.

Station 1:
Barbell Thrusters
Stiff-Leg DL
Split Lunge Squats w/Barbell
Same as above, switch stance

Station 2:
Tire Jumps
GHD on Tire
Back Extensions on Tire
Donkey Kicks in & out of tire w/hands on Tire

Station 3:
Battle Rope alternating one-arm slams
Partner jump ropes then switch
Battle Rope Burpees w/slam
Partner jump ropes then switch

Station 4:
Bent-Over DB Flys
DB High Pulls
Bent-Over DB Rows
Front Raises

Rest for 1min then repeat!

Finished off class with a ladder rep Push Up, up to 5 then back down to 1…burn, burn, burn.

Clench work, knees, elbow, sweeps…

Some drill work from the Pinnacle Training Center fight team…Chris gets the sweep from Tim in the video below and being a tall guy, he falls hard. Tim Kennedy & Chris Nauert, Yves E Edwards & Latoya “Black Mamba” Walker, Robert Negrete (my father-in-law) & Sean Cho,  Roland Rodriguez.

In this next video there’s more clench work, some elbows and lots of knees….Tim Kennedy & Roland Rodriguez, Chris Nauert & Latoya “Black Mamba” Walker, Sean Cho & Yves E Edwards.

I love training AND working here.

12/31/13-Cardio Kickboxing

Cardio Kickboxing Monday!  This is a fun partner routine that hits it all, literally.

Warm-Up
3min Jumpe Rope Partner up, 60sec on each:
P1 does 10 Wall Ball/P2 threads Med Ball through legs in a V-Sit Up Position, then switch P1 takes 10 Monster Walk Steps w/band/P2 is doing jumping jacks, then switch P1 does 10 Weighted Walking Lunges/P2 does Jumping Jacks, then switch P1 does 10 OH Squats w/Bodybar/P2 is doing Burpees, then switch
Backwards Med Ball Throws, back and forth at each other
P1 does 10 Push-Ups/P2 holds a 1/2 Push-Up, then switch
P1 does 10 Hand to Forearm Plank/P2 holds a plank, then switch
P1 does 10 Upward Med Ball Tosses/P2 hold the Med Ball OH, then switch

Partner drill with mitts:
2 3min rounds, Mitt holder calls out shots for a round then switch. 1’s, 2’s, 3’s & 4’s

Partner drill with Punch Shield (for knees):
2 3min rounds, shield holder takes knees from partner down the room and back, then switch

Partner drill with Kicking Pad (for rear and front kicks):
2 min rounds, pad holder takes rear kicks from partner down and front kicks back, then switch

Ground N’ Pound with heavy bag, each with their own bags:
3 3min rounds calling out to mount, side control, north/south, pulling it into guard, sumo GnP, stand up and knee

The Bitch Stitch

I ran (and won) a 5k early November.  I wasn’t anticipating running competitively because I was told it wasn’t timed, plus I was running with a group and wanted to support them.  I hadn’t gone for a run in two weeks but again, I wasn’t anticipating running competitively.

The morning of the run was a little cold but nice and like any other run I only had some coffee before heading out.  We arrived at the park, put on our race numbers and began to warm up.  Race time was approaching we made our way to the front, just behind the start line.  At that point I learned this race was indeed timed and I felt pretty good about my chances…yeah, I sized up potential challengers, ha,ha,ha!  I turned to my team mates and was like “Yeah….I’m gonna hit the ground running….fast.”  They laughed because they knew I couldn’t hold back.

We were off!  I was not familiar with the race course so I kept a steady pace but stayed ahead of the other females : )  Mile 1 was done, 1.5 then mile 2.  Mile 2 sucked.  All of a sudden I felt that horrid sharp pain just underneath the right side of my bottom rib.  Immediately, I practiced all the techniques I knew of that has helped relieve this awful pain in the past….burping, manipulating my breathing, deep breaths….nothing worked.  I slowed just a little and took a look back and was glad that I was still ahead of any other challengers.  It was the last 1/2 mile and the pain worsened.  I wonder if anyone noticed me crunching down on my right side towards the end but then again I still had a smile on my face and wanted the win.

There it is, the finish line!  With everything I had and a slight cringe look on my face, I finished the race crunched to one side but with a big smile on my face!  I knew I had won overall female but I knew my time sucked.  I finished close to 25min (and also won overall in my age group) but I know I could’ve done it just over 22min.

So what is the bitch stitch, side stitch, side ab pain, etc….? I’ve read it’s simply a muscle spasm.  How to get rid of it? Here’s what has helped me in the past:

  • Don’t eat or drink anything at least 2 hours before your run.  I prefer first thing in the morning runs with only some coffee.
  • Warm up with a brisk walk –  this will help warm up your lunges by creating a breathing pattern.
  • Once you begin to run, maintain a consistent breathing pattern.  Depending on your pace, try breathing in for about 3 strides and 3 strides out.  Give yourself a nice big deep breath from time to time throughout your run.
  • Spit your saliva.  I’m not girly so I don’t mind doing this at all.  This allows less swallowing of any air.
  • Burp.
  • If you feel one coming on, I try burping first.  Or slow down, keep your core tight, breathe deeply and try burping again.  Once this happens, it’s instant relief! I could simply resume my nice steady pace.

Other methods I’ve heard but have not tried:

  • When experiencing a bitch stitch, try landing on the opposite foot of where your pain is for the exhale.  If the sensation is on the right side, land on your left foot while exhaling.
  • Eat salt.  I did read somewhere to dab some salt on your tongue….ha, sorry but I don’t carry salt on me.
  • Stop and stretch by raising your arm of the side in pain overhead.  I can usually relive the pain before needing to stop.

I get slapped with the bitch stitch on random occasions.  Sometimes it cramps up on evening runs or morning runs and sometimes not at all.  Sometimes it comes on during my short 3-5 mile runs and sometimes it doesn’t.  I can go miles and miles, week after week, before ever experiencing the side stitch then one day, BAM, there it is.

5k win 2013

Boot Camp WOD 12/19/13

This was killer on the legs!

Box Squat 3×5 @75-80%
Walking Lunges 3×20 w/2 – 25#-40# KB’s
Sumo Squat 3×10 w/40# KB
Complete before moving on

Sled Backward Pull then Push w/45# 4x25m
Scorpion Push Ups 10reps
Back to Sled
Chin Ups 10reps
Back to Sled
Hip to Shoulder Snatch Pull (for shoulder work) w/barbell only 10reps
3 Rounds

It was cool but HUMID in Austin TX tonight! We got our sweat on 😀

Hey, What’s “Supp”!!!?

I’d like to share with you my current supplement list.  I’m not advising you try the listed items; these are just my thoughts and top favorites.  Please know that a supplement is a SUPPLEMENT, to supply a deficiency.  If you’re eating earth grown whole foods, lean meats and healthy fats you may already be getting bountiful amounts of nutrients.  Always consult with your doc before taking supplements.  You don’t want to take too much of something and simply eliminate the excess because you’ll just waste your money.  Because of my active lifestyle of lifting, running, doing plyometric exercises and more I feel it’s beneficial for me to add these supplements to my daily regime according to my exercise program.

super food

Amazing Grass Super Green Foods – This vegan, soy free, dairy free antioxidant powerhouse helps provide you with the recommended 5-9 daily servings of fruits and veggies.  Flavors include Berry (my favorite), Chocolate, Orange Dreamsicle, Pineapple Lemongrass, ORAC and original.  With organic ingredients like Wheat Grass, Spirulina, Acai, Maca and more you can maintain natural energy levels, get a little immunity boost and detox.  Suggested use is 1 scoop 1-2 times daily.  I’ve replaced my daily multivitamin with Super Green Foods because I get what my body needs with this.  You may simply mix it with water or a in a smoothie or try it with your Oat Bran breakfast along with other fruits and almond butter!  You can find it at HEB, Sprouts, Whole Foods and Natural Grocer or order it online.  I find it cheapest at Sprouts, around $22, for a 30-serving container.

Plant Fusion

Plant Fusion Protein Powder – Finally, a protein powder that I can digest easily! I am not a vegan nor a vegetarian but THIS product is the best vegetarian protein powder, better than any other powders I’ve tried.  Plant Fusion gives you 21 grams of protein that they say is “The first plant-based protein that compares to animal proteins (like whey) in amino acid density and balance.” It also includes BCAA’s, glutamine and a proprietary blend of enzymes.  It is free of preservatives, artificial flavors and of all major allergens.  In it find ingredients like Quinoa, Amaranth, Yellow Peas and Globe Artichoke.  Unlike other vegetarian protein powders, it tastes great in Chocolate and Vanilla.  I do not plan on trying any other protein powders because I truly love this stuff.  I buy it at Sprouts, it’s been on sale for a while now, $20.

sfh omega 3

Super Omega 3 by SFH (Stronger Faster Heathlier) – Their website is loaded with information about their products. Check out the  “Education” page to learn more about their ingredients, amino acids, energy systems and studies on the benefits of Omega 3’s.  I am currently taking the vanilla flavored Super Omega 3 (SO3).  It’s got a great taste, way better than the lemon flavor.  I take the suggested 1tsp 2 times daily, AM & PM.  With this I get 2,204mg of EPA & 990mg of DHA, Omega 3 active anti-inflammatory fats.  Taking Omega 3 oils show positive benefits for general health issues and helps control inflammation. A 6oz bottle costs $39.99. I got mine over Black Friday and saved a few bucks.  Let’s see how long this lasts.  My husband ordered a 10oz bottle in the lemon flavor last time and it lasted quite some time.

bone up

Bone Up by Jarrow Formulas – This stuff provides you with a multinutrient bone health system.  Microcrystalline Hydroxyapatite (MCHA), also known as Micro-crystalline Calcium Hydroxyapatite Complex, is derived from raw bone (of free range New Zealand cows) and prepared by a special low temperature process to preserve the protein content. The calcium thus provided is in an extremely bioavailable form. This product includes Vitamin D3 because it’s required for the absorption and utilization of calcium and phosphorus.  I began taking this supplement when I experienced a tibia stress fracture, pretty sure from running, to help along with the healing process.  I had also been on Depo Provera, a birth control, for about 10 years which can increase the chance of osteoporosis.  Just today I finished the bottle of 240 capsules, about a 40 day supply, and I’m back to running.  I ran over 15 miles this week pain free and free of pain from foam rolling compressions.  I buy a 240ct bottle at Sprouts for $16.29.

NOW Foods Glucosamine Chondroitin & MSM – I chose this product to help support and maintain joint health.  I don’t have osteoarthritis but I’d like to prevent it and due to rigorous exercise, I sometimes experience inflammation.  This product combines three effective nutrients; Glucosamine and Chondroitin (both 100% sulfate) and MSM (Methylsulfonylmethane) .  This product doesn’t have the additional Vitamin C and Manganese that helps with absorption but I get that from my super foods.  NOW Foods is a brand I trust.  I usually buy a 90 count bottle at Sprouts for 24.99.  The suggested use is 3 capsules daily.

Alpha Brain by Onnit – Alpha Brain is a nootropic, the “smart” drug that improves mental functions such as cognition, memory, attention and concentration.  The text below was taken from the Onnit website:

“The idea behind Alpha BRAIN was to create a fully-balanced nootropic. Our Alpha GPC and Huperzia Serrata contain nutrients that help your body turn up acetylcholine levels full throttle, while other ingredients assist in elevating neurological components vital to remaining calm, focused, and mentally driven. Our Vinpocetine can help the body deliver oxygen and nutrients to the brain, and the combination of neuro-specific antioxidants, led by our proprietary AC-11®, assists your system in clearing away mental fog and free radicals. The result for our thousands of satisfied customers is an extraordinary combination of lucid dreams, mental drive, focus, and mental acuity.”

If I have the dough for it, I’d take it every day.  I usually take it when I’m feeling a little “foggy” or would like a little mental boost or go for a dream ride.  I love daytime naps when I’ve taken Alpha Brain that morning!  Onnit is based in Austin, lucky for me, so I get to walk in and stock up.  A 30ct bottle is $34.95 but if you mention the Joe Rogan podcast, they’ll give you a 10% discount.  The Joe Rogan Experience Podcast rocks!

ShroomTech Sport – Another winner from Onnit, the combination of cordycep mushrooms, B-12, antioxidants and other ingredients provide energy with an enhanced production of ATP (Adenosine triphosphate-important for your body to “work” during exercise!), reduces fatigue and provides better oxygen utilization.  I take it when training for a race, race day and metcons or boot camps.  I’ve never felt jittery on this stuff either.  Read the suggested use carefully.  It’s $24.99 for a 30ct bottle.

I’ve been extremely satisfied with these products!  I’d love to hear if you have also tried these guys and your experience with them.

Be well.