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You know, I just realized that because I used to run a lot and I am pretty strong (as in: can carry things, can run several miles and feel no soreness the same day, and well, I look 'mostly' skinny) I thought I was fit. Reality is that I run less than once a week, my exercise regimen consists of the body weight exercises from PB Fitness (recently) and Bikram yoga once a week. How could I stay fit!?
I will up the play time, and definitely add the sprints in, and of course lift heavy. Where do you start, follow the work out of the day? Or just stick to BPF and add intensity?
I thought I was relatively fit until I started doing CrossFit too . That kills me!! Every day I have muscle pains in new places. I'm going three times a week and I think that's going to work pretty well for me in terms of overall fitness/strength etc.
Before CrossFit I was doing PB bodyweight type exercises (not pullups though...haha I can't do them), but 20 pushups, 2min planks etc. But I wasn't exercising regularly enough, really. I'd just occasionally think, "Oh I should do some exercises" and then spend a few minutes... but I probably wasn't really pushing myself that hard either. I'd do 20 pushups and think "yup, that's enough". In CrossFit the other day we had to do 150!!! There's no way I'd usually push myself to do that many in a day (as it was after the first 30 I had to do knee pushups... and even so I'm still feeling it three days later).
I'm not disciplined enough to do the PB fitness exercises on my own so I take a class called Pump + Abs that does a lot of core fitness things. We do squats and planks and things like that but we sometimes use small weights or bands to add intensity or stability balls or small balls to support the back when doing ab things. I know a lot of people scoff at such things, but since I had to start at zero basically, it's been very helpful for me. Plus being a class, I just show up and follow the leader. And since there is an instructor, I can ask questions when a particular movement is hurting me and she'll help me either modify it so it doesn't hurt or tell me what I'm doing wrong.
that sounds like a lot of fun actually. i want to join!
i too, am terribly undisciplined with exercise. food discipline has become shockingly easy but exercise has forever been my demon. :P
I'm sorry. I didn't know what else you were eating. But this day's menu just looked a little too nut-and-granola.
I've never made true bone broth, but from my understanding, you just throw beef bones into a pot and boil for a couple hours. Strain and done.
I do make chicken soup from whole chicken, which I count as bone broth too. Break off the wings and thighs, and break the breast/back/neck so that the pieces lay flat in a pot. Take off as much skin as you can. (I discard the heart/liver/whatever organs. Sorry, I just can't get into offal.) Throw in celery, onion, maybe some parsely or sage, cover with water and simmer for two hours, or until the bones simply fall out of the meat. Strain the broth and put it in the refrigerator. Meat broths go bad fast at room temp. I don't use much water, so my broth turns into jelly when it's cold. If you use a lot more water, the fat will rise to the top and you can skim it off. And that's it. Chicken broth.
Simply pick the chicken meat off the bones and use for something else. I get about 3-4 cups of good meat from a 4-pound chicken, enough for six servings of soup.
If you want to make chicken soup from the chicken broth, add the broth back to the pot and throw in a 3-4 cups of fresh vegetables like celery, carrots, turnips, bell pepper, garlic, onions, whatever. Cook for a half hour to cook the veggies. Add salt and pepper. Add in the chicken meat. Done.
5'0" female, 45 years old. Started Primal October 31, 2011, at a skinny fat 111.5 lbs. Low weight: 99.5 lb on a fast. Gained back to 115(!) on SAD chocolate, potato chips, and stress. Currently 111.
Thanks Oxide, I am doing this as we speak. First time; a little intimidating but I won the battle against the dead chicken, and it's 'simmering'...
I even scooped up four beef marrow bones this morning -- in the freezer for later.
Thanks for pushing me to venture out of my comfort zone.