Wednesday, April 23, 2008

On the Menu

8:30A ---1 quart green smoothie (w/hemp powder, bee pollen and Maca)

Noon ---Collard Wraps with sunflower pate, vegetables, sprouts and olives

2:45P-----Nuts, coconut banana and pear mix

4 P-----Salad with leftover collard wraps, vegetables and sprouts

6 P-------1 quart green smoothie

Tuesday, April 22, 2008

Moving Forward

My husband and I are back on track so life around the Epperson household is peaceful and pleasant. So I'm slowly dipping back into blogging.

I did want to share what I have been doing for the last few weeks. I briefly discussed the running in the earlier post and I have continued to weight train. I still get up at 5:30 to be at the gym when it opens. Nothing has changed there.

My 100% raw eating? Not so much. I love kimchi and I love my kimchi with rice. I don't go crazy but I do enjoy it. Also, I love soup. Broth soup in particular. So if the husband makes one of his delicious soups I do indulge. And along the way there has been a few glasses of vino. It's hard (not impossible) to eat raw when you have a family eating cooked. So I set a few guidelines for myself to make sure it doesn't get out of control.

1. Drink 2 quarts of green smoothies and one meal. Whether that meal is cooked or raw, it doesn't matter. Most of the time, it's a huge salad for lunch and I save my second smoothie for dinner. I just don't go over board.
2. Don't eat after 7 p.m.

3. Exercise at least 6 days per week. (Sometimes I find myself working out twice per day)
4. Drink at least 4 quarts of water per day.

5. If I am hungry before 7 p.m. eat a piece of fruit or nuts.

6. If I am hungry after 7 p.m. drink more water or drink some tea.

Do I follow this all the time? Hecky no! It's just a guideline, but pretty simple for me to take on.

I wanted to share my Plyometrics training. Using a series of jumps, hops, bounds and the likes, it is high-intensity, explosive muscular contractions that invoke the stretch reflex.

Plyometrics helps build speed, strength and power.

I just started a few days ago and it's super fun to do with the kids (What kid doesn't like jumping?).
Here is the Epperson Family Plyometrics Center. Now taking reservations. (I am so kidding)

Squat and Tuck Jumps done here.

Jump to Box and Lateral Jump to Box

This stick is used for the Zigzag Hops.

Box Drills (jump into each square)

I do Bounding in the entire yard. Towards the back, I bound over the dogs' poop which gives the exercise a whole new challenge.

My goodness with the weight training, the running, the Plyometrics (and yoga thrown in for good measure), you would think I'm training to become an athlete.

Oh, by the way. Thank you Stephanie for passing along information about The Raw Olympics in November. It's something we all should think about. ; )

Run Baby Run

photo by Thomas Hawk
As a child I hated to run in school. More importantly, I hated to lose. Especially to the cute, popular pig-tailed, Debbie. A girl who had the ability to run around the elementary track with ease and grace and always first.

I would watch as her two braids play chase each other behind her back and the rubber-banded ends lightly touched at her waist. Okay, I might have been obsessed with her hair, also. It was just so long.

photo by Sugar T

There was one time when I actually came in first and just when I was about to share the glory with the coach when she mentioned she was feeling sick and that's why I won.


Okay, I'm over it.

I want to run again. I want the carefree abandonment I received before Debbie, before mom's smoking made life polluted and stinky, before having kids, yada, yada, ya.

About a month before I started my juice feast, I decided to give running a try on the treadmill. I would walk for 5 minutes, run for 1 minute. I would increase the running time every week, depending on my energy level.

I continued to do this through the feast, which worked to my advantage because I had wicked crazy energy.

When I completed the juice feast I was able to run 30 minutes straight on the treadmill without stopping. Yeah me! I'm a runner!

Not quite.

With the weather warming up a bit, I wanted to test the legs outside. I can run on the treadmill so the park should be a breeze, right? Wrong! So very wrong.

I'm pretty much starting over. I'm learning how to become a runner. Why? Just cause.

I'm at the point of my life where I have the energy, stamina, drive, passion and confidence to make anything possible. photo by mrhayata I want to help that kid (the one I was) realized that running is something we can do again for the sheer enjoyment.

But I tell you what. It's hard. I walked 3 minutes, ran for 1 minute and the wind, cold and hard surface, kicked my butt.

During the 3 minute walk of recovery, I felt winded, frozen and jolted.

During the 1 minute walk, I felt energized, focused and free. I had a ball!

I had to push myself to run those last 10 seconds the first few times but after that it was "Kool and the Gang."
For the first time in a very long time I didn't think of anything but my feet touching the ground.
I can't wait until Thursday when I do it all over again. photo by pinksherbet

Monday, April 21, 2008

Something to Think About

photo by marttj

"...your body also shows great resiliency and actually thrives on overload. In addition, your body can take much more than the brain gives it credit for;...There is a comfort zone in which we feel most at ease and it is beyond this zone we need to strive to train."

by Robert dos Remedios, MA, CSCS

Thursday, April 17, 2008

Workouts for Weeks 5-6

photo by Mrflip
The next few weeks are all about unilateral training and increasing the cardio. You might notice that I'm training most of the body parts once but with a bit more intensity (and weight).

I only have an hour in the gym in the mornings and I am experimenting with 30 minutes of weight training and the remaining 30 minutes of cardio, plus I will add an additional 45 minute cardio session in the evening.

My left arm is much stronger than my right. It's the side where I carry my 1 year-old the most so that makes sense.

In the next two weeks, I'll work the right side of the body a bit harder to increase its strength.

On cardio and Abs days I will also two 45-60 minute cardio sessions.

Week 5
Monday/Friday - Upper Body; Wednesday - Lower Body
Tuesday/Thursday/Saturday - Cardio and Abs

Week 6
Monday/Friday - Lower Body; Wednesday - Upper Body
Tuesday/Thursday/Saturday - Cardio and Abs

Upper Body
Incline DB Flyes: 15reps; 12reps; 10reps; 8reps; To Failure

Two-Arm DB Rows: 15; 12; 10; 8; To Failure

Alternating DB Press: 15; 12; 10; 8; To Failure

Alternating Hammer Curls: 15; 12; 10; 8; To Failure

Alternating Lying DB Extension: 15; 12; 10; 8; To Failure

Lower Body
Unilateral Lying Leg Curl: 15; 12; 10; 8; To Failure

Unilateral Leg Extension: 15; 12; 10; 8; To Failure
Unilateral Leg Press: 15; 12; 10; 8; To Failure

Unilateral Seated Calf Raises: 15; 12; 10; 8; To Failure

Did you know this summer Madonna will turn 50? That's a woman who knows how to take care of her body. Love her or Hate her, she is definitely a inspiration.

Mad Libs also turns 50 also.

Friday, April 11, 2008

Prayer Chain

photo by createsimona

Hello everyone,

My 10-year-old nephew has to have brain surgery very soon.

I am asking that you say a silent prayer (thought, mantra, etc.) for him and his family to give an extra boost of love and support during this trying time.

Thank you so very much.

Peace and love,

Wednesday, April 9, 2008

Workout for April 7-9

photo by Sameli

My friend Tai-Kiah has asked me to post something a bit more cheery to move forward with.
Please forgive the broken record, but again I want to thank all who have supported me and read my blog and even in my insane times have found inspiration in what I have written.

Thank you so very much.

So what have I been doing in the past three days? Well, for starters, I haven't stopped working out, my diet has been a bit laxed, more on that in a moment but I have worked out even more than before. Also, I have been speaking with my husband. This is a good thing since we haven't spoken a full sentence in about three weeks. We are working it out, slowly but surely.
Monday, April 7
Incline DB Press: 15reps/10lbs; 12reps/12lbs; 10reps/15lbs; 8reps/20lbs; 15reps/12lbs
DB Flyes: Push-ups (no weight) 15reps

Incline DB Rows: 15/8; 12/10; 10; 8; 15
Straight Arm Pulldowns: 15/30

Lateral Raises: 15/5; 12/8; 10/5; 8/5; 15/5
DB Shrugs: 15/20

Concentration Curls: 15/5; 12/8; 10/10; 8/12; 15/10
EZ Bar Curls: 15/bar

DB Kickbacks: 15/5; 12/8; 10/10; 8/12; 15/10
Lying EZ Bar Extension: 15/bar

1 hour rebounding in the evening

Tuesday April 8
AM - 1 hour Elliptical machine

AM- walk my daughter to school 1 mile total

50 crunches
100 side crunches
50 bicycles

PM - 2 mile (each way) walk to the library with my 8-year old daughter - 4 miles total

Wednesday April 9

Lower Body
Smith Squats: 15/65; 12/75; 10/85; 8/95; 15/95
Leg Extensions: 15/80

Leg Curls: 15/10; 12/20; 10/30; 8/20; 15/10
Good Mornings: 15/EZ bar

Seated Calf Raises: 15/90; 12/90; 10/90; 8/90; 15/90

I'm not going into great detail about my diet. It's been clean for the most part.
There might have been a few cooked indulges along the way. It's more in the lines of brown rice to go with my lettuce wraps and kimchi. I thought maybe the rice would make me feel full. Maybe a few cooked lentils and bowl of hot miso broth with fresh vegetables. Nothing major.

The more I work out the hungrier I have become and the salads and smoothies weren't satisfying me.

Another thing to note with the exercises are I have switched to the Elliptical machine for my cardio.

photo by legolam
I'm trying to get rid of my baby pooch and so I'm upping the cardio to at least 45 minutes a sessions (time willing) and lowering the fat consumption a bit. Instead of one avocado with a salad, I'll eat half and save the other half for the next day.

I have read and heard so much different information about getting rid of that lower belly pudge, I don't know what to think.

Some places say no problem, just do a ton of cardio and eat a low fat diet, others say reduce your stress level and the fat will disappear and yet others say, it will never go away and liposuction is the only way.
Oy Vay!
It is safe to say I'm watching my fat, doing cardio like crazy, lifting weights, I'm not getting liposuction and I'm drinking tons of water so it's very possible I might float away.
No worries, I'm enjoying every step of the way. ;)

Sunday, April 6, 2008

Feeling Alone and taking care of business

photo by Linda'smanymuses

With much thought and consideration I have decided to end my raw food fit challenge.

No, I haven't decided to stop eating raw foods nor have I decided to stop exercising. Both I will continue to do.

I just have decided not to make it a focus on my life right now.

If I don't feel like waking at 5:30 a.m. to go workout I won't. It's no longer a "have-to" to maintain a goal. More than likely I will continue to wake up because that's pretty much the only time I can workout.

But anyhoo.

My attention is needed at home.

My husband, the person I have gained the most inspiration from, and I are not playing well together.

The complications he and I are having are not going away and it's not making my personal goal fun anymore.

Our growing distance is not making anything fun anymore.

Feeling alone in a marriage is very disheartening and I can fairly say that my husband and I both have that in common.

It's time to take care of business on the home front.

I will continue to blog, maybe not on a daily basis but frequently enough.

Please feel free to continue to leave comments, send me emails, say hello.

I am still an Internet junkie.

Thank you to everyone for your continued support at Inspiration:Life I look forward to sharing more of my adventures with you.

Peace and Love,


Thursday, April 3, 2008

photo by bridgepix

I'm such a creature of habit. Too much so from the looks of my menu. It makes life easier if I eat the same thing. I know what to purchase, how long it takes to prepare, etc.

But for the past two days, I'm a getting kind of bored with my menu. I guess it's time to take a look at The Daily Raw Cafe and find more dining options.

I want to be able to have some greens in every meal so I think wraps and rolls are in my future.

On the Menu:
5:30A: 1 quart lemon water with MSM

8:30A: 1 quart green smoothie (kale/celery/bananas/hemp protein powder/bee pollen)

Noon: large salad (green leaf lettuce/scallions/jalapeno/broccoli/sprouts/hemp protein powder/lemon/olive oil

2P: 1 quart green smoothie

3P: 3 oranges

4P: broccoli/carrots

6P: 1 quart green smoothie

Before bed 1 quart lemon water with MSM

45 minutes on treadmill total

1st session 20 minutes running

Abs 50x each
Crunches on Large Ball

Crunches (with 6lb medicine ball) on Large Ball

Legs on Large Ball Ab Crunches

2nd session 25 minutes

April 2 workout

photo by neloqua

On the Menu:
5:30A: 1 quart lemon water with MSM

8:30A: 1 quart green smoothie (spinach/celery/bananas/hemp protein powder/bee pollen)

11:30A: 1 quart green smoothie

1:30P: large salad (green leaf lettuce/scallions/jalapeno/hemp protein powder/lemon/olive oil.

3P: 1 avocado with lemon juice, sea salt and flax seeds

5:30P: Large bowl of Seaweed and Kimchi with Kelp Noodles

DB Bench Press: 15reps/10lbs; 12reps/12lbs; 10reps/15lbs; 8reps/20lbs; 15reps/12lbs
DB Flyes: 15reps/10lbs

Overhead Press: 15/5; 12/8; 10/10; 8/12; 15/10
Alt. Front Raises: 15/8

Wide-Grip Pulldown: 15/40; 12/50; 10/60; 8/60; 15/40
Bent-Over Rows: 15/20

Bicep Curls: 15/8; 12/10; 10/12; 8/15; 15/10
Hammer Curls: 15/8

Tricep Extensions: 15/10; 12/12; 10/15; 8/20; 15/10
Bench Dips: 15 reps (no weight)

20 minutes cardio (running on treadmill)

Wednesday, April 2, 2008

Workouts for Weeks 3-4

photo by WaiWai

I'm switching the exercises up a bit so I don't get bored and so that my body won't have time to get use to the workouts. Hopefully, promoting more growth.

Week 3

Monday/Friday - Upper Body; Wednesday - Lower Body
Tuesday/Thursday/Saturday - Cardio and Abs

Week 4
Monday/Friday - Lower Body; Wednesday - Upper Body
Tuesday/Thursday/Saturday - Cardio and Abs

Upper Body

Incline DB Press: 15reps; 12reps; 10reps; 8reps; 15reps
DB Flyes: Push-ups (no weight) 15reps

Incline DB Rows: 15; 12; 10; 8; 15
Straight Arm Pulldowns: 15

Lateral Raises: 15; 12; 10; 8; 15
DB Shrugs: 15

Concentration Curls: 15; 12; 10; 8; 15
EZ Bar Curls: 15

DB Kickbacks: 15; 12; 10; 8; 15
Lying EZ Bar Extension: 15

Lower Body
Smith Squats: 15; 12; 10; 8; 15
Leg Extensions: 15

Leg Curls: 15; 12; 10; 8; 15
Good Mornings: 15

Seated Calf Raises: 15; 12; 10; 8; 15

Tuesday, April 1, 2008

Do you ever wonder why I use a head of lettuce in my salads? Yes, to fill myself with the tasty amino acids but more importantly to feed the kids.

99.9% of the time after I prepare lunch for my two youngest children, I settle down to eat my salad then tiny fingers manage to make their way to my bowl.

It never fails. One will call "mama" to get my attention then the other grabs my broccoli, lettuce or carrots. Then that one will get my attention and the other plays bandit.

It's cute and they get their vegetables, so it's all good.

On the Menu:
5:30A: 1 quart lemon water with MSM

8:30A: 1 quart green smoothie (spinach/celery/bananas/orange/hemp protein powder/bee pollen)

10A: 4 chickpea fritters

11:30A: 1 quart green smoothie (spinach/celery/bananas/hemp protein powder/bee pollen)

12:30P: large salad (green leaf lettuce/scallions/jalapeno/hemp protein powder/lemon/olive oil.
2:30P: Lara Bar

4:30P: Large bowl of Seaweed and Kimchi with Kelp Noodles

6P: 1 quart smoothie

45 minutes on treadmill total

1st session 20 minutes running

Abs 50x each
Crunches on Large Ball

Crunches (with 6lb medicine ball) on Large Ball

Legs on Large Ball Ab Crunches

2nd session 25 minutes

How many hours are in the day?

Thank you all for leaving such rawsome comments on my blog. They all are inspirational and make me strive harder.

A few folks wanted to know how I had time to make raw foods, eat raw, workout, raise kids and have a life.

photo by tonivc

Well, I have no clue. Just kidding.

Finding the time is the key. It's always there you just have to be creative and make the commitment.

I'm lucky in the fact that I am predominantly a stay-at-home mom. I do have an outside job but the majority of it is done at home and I'm only in the office twice a week usually in the evening and on weekends. The company I work for has a nice gym so I make sure after I work I go and exercise. No matter how late.
And for better or worse, I do have a husband who is more physically hands on with the children than I can be at times. He's the play basketball guy and I'm the play a board game gal.

My workout schedules work around the family's schedule. I work out at 6 a.m. at the gym and as long as I'm back before 7:10 a.m. kids can get to school on time. Bam!
My workout for the day is done. It ain't easy to get up at 5:30 in the morning, but once I hit that treadmill, I'm so thankful that I took the time for myself.

If I workout later on, it's when everyone is watching tv and instead of sitting, I rebound.
I take the opportunity as it arises.

Last night my eldest daughter and I talked while we walked around the park and one of my youngest daughter's rode her bike.

Eating the raw diet has help tremendously with my energy. I don't feel the same energy surging through me as when I was juice feasting but it's definitely more than I had when I ate cooked foods.
photo by fouramjava
I think my one weakness is the internet. Each day, I secretly promise myself I will not spend the day surfing the net. But I know my weakness for information and I'm a junkie who can never get enough.

So in between washing dishes, vacumming, chasing the kids, picking up the kids messes, doing laundry, et caetera, et caetera, I constantly check my email, read blogs, newsletters, my favorite websites, check on the latest discussion in forums, search for new recipes, look up the hottest ingredients, gadgets and it's simply madness.

And my butt is sitting down on a chair and not moving.
Disclaimer: This site is for informational purposes only. The author is not a medical doctor or trained nutritionist and is not responsible for any consequences regarding your use or intended use of any information provided on this site. Always check with your medical professional or trained nutritionist before making any changes to your diet or lifestyle regarding your health.