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Interesting Find to add to your WLC Arsenal

My current travel experience, while on the WLC, has been amazing. I am staying in a Residence Inn that allows me to cook and store food. It even has a freezer and a grocery service. I also found a local co-op that has an amazing assortment of products that are WLC friendly. Yesterday I came across these wraps, made with coconut meat and coconut water. They are sweet and hold together well. I used them to wrap some pulled pork (I found a local smokehouse that can serve the meet without sauce or sugar added) and avocado and it was delicious! Funny thing is, they are made in California and I had to come to the East Coast to find them!

Let me know if you come up with some recipes with them!

Paleowraps

______________________________________________________________________________

BREATHE
Run 800 meters
3 x
20 scap pushups
20 but kickers
20 high knee
5 dive bomb push ups
5 reverse purpees

SWEAT

5 rounds
20 push ups
10 revers burpees
20 sec hand stand hold or accumulative attempts at a hold
50 meter shuttle run

INSPIRE
Take the time to ask someone how they are doing and actually listen. It’s amazing how you can connect with someone beyond the formalities.

A Blog from WLC & CFLA

I was recently asked to writing about traveling on the Whole Life Challenge. I have survived, on the road, for 3 challenges now. I also continue to practice most of the challenge standards in my regular life on the road. This blog has seen the WLC page and the CFLA blog but I think it is worth repeating.
sunsetfromplane
On the Road Again

You wouldn’t go on a trip to the beach without your swimsuit, would you? How about intentionally travel somewhere without your toothbrush? Never! You know instinctively how to pack for a pre-WLC trip – that’s easy. But what do you do now that you’ve got a whole new set of guidelines you’re living by? How do you prepare?

At this point in the challenge you’ve taken control of your home environment and altered your daily routine. You’re avoiding the temptations and maybe even avoiding some places that pose a threat to your better judgment (I tend to stay away from any place that makes croissants!). But when you leave that safe environment and depart from your routine, you may need to take some extra steps to ensure your success.

I travel more than 6 months out of the year, for work. It’s definitely not convenient and it’s nearly impossible to develop much of a routine. Because I travel so often, I don’t have the luxury to put goals on hold or “blow off” the days that I’m on the road. Travel is a fact of life for me, and since it can take such a physical toll, I have all the more reason to keep everything dialed in. So I’ve come up with some simple rules that may be able to help you live the Whole Life Challenge even when you’re far from home.

Rule #1Pack like you will not have access to food
If you are traveling on the Whole Life Challenge your list of essentials will include more than your swimsuit and toothbrush. Challenge friendly snacks, a portable workout, and your daily supplement will be key to keeping you on track.

Always in my bag:
Almond Butter Packets – Artisana makes a Challenge friendly one.
Paleo Sticks or canned tuna
My jump rope
Fish oil (The bottle from Original Nutritionals seals up tight and I have traveled internationally with no leaks or problems. Stronger Faster Healthier sells a small size that can go in your carry on if you have a short trip)

Rule #2 - “Challengeproof “ your Space
Unless you have the pleasure of a hotel room with a kitchen you will be disadvantaged in a new city where you don’t know where to eat. Your best bet is to have the hotel clean out the mini bar entirely (yes, they’ll do that!). Use the empty refrigerator space to stock some challenge friendly snacks from your local grocery store.

This is my basic traveling shopping list (I buy this when I get there):
Almond milk
Coconut milk
Packet of sliced Salami
Packet of butter from Grass Fed Cows
Single Origen Coffee (I usually bring this with me)
Small bag of Chia Seeds (Sometimes I bring this with me)
Jar coconut oil
Bushel of bananas
Pack of berries
1-3 cans of tuna
2 Avocados
Hard-boiled eggs if I can find them in the hot food section.
Nuts or almond butter

Rule #3Cook without Cooking
I always laugh at that commercial where the guy uses the iron to make a grilled cheese in his hotel room. Sure, you could get creative (and messy) like that or you can stick to some simple, almost foolproof, recipes to keep you full and satisfied without hitting the room service dessert menu in a moment of desperation.

You can easily make Chia puddings in your hotel fridge that you prep at night and enjoy the next morning. Here is a link to a quick recipe.
For an easy meal, I order a salad from room service, or cut open an avocado and top it with the can of tuna.
When I know I am going to be without a lot of food options I start my day with Bulletproof Coffee. It is enough fat and calories to give me great energy and keep me going for hours. Yes, I usually travel with a hand held blender or a thermos that I can shake to mix it up.

Rule #4 - Don’t Forget To Move. It’s the best way to fight jet lag.
It is a great idea to research your destination and find some workout classes you can attend. The benefit to finding a good class is the community. People are usually excited to have a visitor and most will jump at the chance to rattle off their favorite places around town to eat. I find that it’s the best way to get restaurant recommendations. Some places even offer a free trial class. Here you can find links to gyms I have visited around the world.

If you can’t find a class, you can always set a clock for 10 minutes and do any combination of body weight movements in your hotel room. Keep checking Andy’s Monday blogs for great workouts that can be done on the road with minimal equipment. I posted a collection of hotel room workouts on my blog that require no equipment. There are even some amazing online yoga classes that you can do right from your hotel room.

The success in all of this is about planning, preparing and making the effort. Remember that this should be fun and it should be a challenge. You’re not doing it because I told you so or because you have to; you’re doing it because you took a look at what you were doing and said you wanted to do something different. If you travel, even a little, it is a part of your life worth setting up for success.

Now get our there, jet setters, and add some challenge points to those frequent flyer miles!

#BreatheSweatInspire

BREATHE
3 min jump rope
10 squat broad jumps
20 walking lunges

1 min max double unders
10 squats
10 walking lunges

1 min max single unders
10 squats
10 walking lunges

SWEAT
AMRAP
10 min
30 double unders or attempts
30 squats
30 walking lunges

INSPIRE
What are you grateful for today? Write it down and read it 3 times today.

Posted in Uncategorized by Lacie Mackey. Comments Off

Sometimes you Just Need to SWEAT IT OUT!

I’ve had a hard time getting out of bed the past few days. I have been fighting a bit of a head cold and I traveled to the East Coast. My alarm going off at 6 or 7am feels like torture with my body still on west coast time. Unfortunately this is the only time I can make it to a gym. My body feels tight and somewhat inflamed, since the flight, and am probably not drinking enough water in this humid climate.
CFC

For the first 3 days of this trip, I hit snooze on my alarm and ended up having to workout on my own. Today however I popped up at 7 and made it to an 8 am class. I didn’t let myself look at the workout ahead of time, knowing that I needed to move, whatever the work was.

Turns out it was a long metcon, from the Crossfit main site, and it’s exactly what my body needed. While it seems antagonistic to workout more when your body feels tired and sore, 9 out of 10 times, it’s the right thing to do. If you are traveling, it will flush the body from inflammation caused by air travel or sitting for extended periods of time. It will activate your muscles and fix a lot of alignment issues. It’s also the best cure for jet-lag.

Here is the WOD I did. It’s a big one so don’t be afraid to scale.

BREATHE
5 min run
20 jump squats
20 lunge twists
20 lunge to elbow tap
20 pushups
5 dive bomb pushups

SWEAT
6 Rounds
400 meter run
25 burpee (must jump up to touch something above your normal reach at the top of each burpee)

*Scale this to knee pushups if you are not familiar with burpees and can not do a pushup from your toes

30 min time cap.

INSPIRE
Smile at strangers today and tell them to have a good day. You will be amazed how great you will feel and how happy people will be to get a smile.

Posted in Hotel Room Workout No Equipment Uncategorized by Lacie Mackey. Comments Off

Maybe the easiest treat of all time

I made this up one day based on a cocktail I read on a restaurant menu. I treat myself to it daily and it takes less than 2 min to make.

Ingredients:
1/4 to 1 cup (it’s up to your taste) Almond or Coconut Milk
2 cups sparkling water
Dash of cinnamon
Dash of nutmeg

Pour all ingredients into a glass. Enjoy!

Srkldrink

______________________________________________________________________________

BREATHE.SWEAT.INSPIRE

Here are some workouts I wrote for a fellow Whole Life Challenger who needed some ideas for her garage gym.

Equipment:
Jump rope
Pull up bar
Box Jump Box
Rower
Bands
Rings
14 pound med ball
2 – 25 pound kettle bells
45 pound bar
bumper plates

WO1: Tabata
Warm up – 500 meter row (not fast just controlled and moving)
2 rounds:
10 squats
10 squat hops (hop a little at the top of your squat)
10 Push ups
30 sec jump rope

Workout: Set a clock or a stop watch for 4 min for each movement and go for max reps with good form. 20 seconds of work and 10 seconds of rest for 8 rounds (4 min total).

Squats
Jump rope (do single unders or double under attempts)
Push ups (can be from knees)
Rowing sprints

WO2:
Warm up – Row or Bike or jog for 7 min
20 double leg glute bridge
20 (10 on each leg) single leg glute bridge (one leg extends up and try to keep the knees together)
15 squats
10 hallow rocks
10 second super man hold

Part A. Strength: Deadlift – 10, 7, 5, 5, 5, 5 (start with a light weight like the bar and move up to a challenging weight for the sets of 5)

Part B. Endurance: Run, Bike or Row for 20 min

WO3:
Warm up- Jump Rope for 3 min
Rest 1 min
1 min of max double under attempts or just max jumps
30 sec rest
1 min max single leg jumps (switching legs as you like)
30 sec rest

2 x
20 scap push ups
5 full push ups
10 squats
5 box jumps

Workout:
50 jump rope jumps (can be double or single. Double unders will be harder)
40 box jumps
30 push ups
40 jump rope jumps
20 box jumps
10 push ups
30 jump rope jumps
10 box jumps
5 push ups

WO4: Sprints!
Warm up:
7 min row at your own pace

Part A Strength: 5 rep max push press. 10, 7, 5, 5, 5, 5 (start light and move up to heavy sets of 5)

Part B Sprint: 20 min on the clock!
10 rounds: Row as far as you can in 1 min then rest one min

Stretch after!

INSPIRE
Seeing people do the Whole Life Challenge, inspires me to help people achieve their goals. How can you help someone achieve their goal?

Posted in Recipe Uncategorized WholeLifeChallenge2013 With Equipment by Lacie Mackey. Comments Off

Week 1 of the Whole Life Challenge in My Kitchen

Several years ago, when I started the journey to change my diet, with the first Whole Life Challenge, it was hard for me to keep myself full and avoid cravings. Today my diet has completely evolved and the rules of this challenge have become the guidelines for my life. The turning point, for me, was finding simple recipes to keep it convenient and fun. Here are my 2 favorite recipes I made this week!

Pumpkin Bread Muffins
Great to curb that bread craving and if you love pumpkin like I do then you will have a hard time not eating theses all day.
Ingredients

1 Cup blanched almond flour
1/4 Teaspoon sea Salt
1/2 Teaspoon baking soda
1 Tablespoon cinnamon or pumpkin pie seasoning
1 Teaspoon nutmeg
1/2 Teaspoon cloves
1/2 Cup roasted pumpkin
1 1/2 Banana (mashed up with a fork)
3 Large eggs

Preheat oven to 350. Mix all dry ingredients. Add in all wet ingredient Mix together until it forms a batter. Poor into muffin cups in a muffin tray. Cook for 15-20 min. Use a toothpick and when it comes out clean, they are ready. The tops should be slightly browned. Cover and refrigerate for best shelf life. They should last for about 5 days.

Best served with some grass fed butter on top or slice it in 2 and add a tablespoon of almond butter for an extra treat!

Pumpkin Bread Muffins
_________________________________________________________
Zucchini Spaghetti Noodles
1 Zucchini per person.

With a julienne peeler, peel zucchini into long strips. Steam strips for a minute or cover and place in microwave for 1-2 min. Overcooking will make soft so keep an eye on it. drizzle with olive oil and sea salt. Add you favorite sauce. Enjoy!

Zucchini Pasta

______________________________________________________

One of my clients did this last week and I told her she could name it when she finished. She said “Hell-MTXE (Mental Toughness, Extra Effort) I love that! ENJOY!

BREATHE
200 meter run
20 high knee
20 but kickers
20 lunge and twist
10 pushups
20 walking lunges with high kick
200 meter run

With 10 pound weight plate or dumbbell
20 ground to over head

With 25 pound weight plate or dumbbell
10 ground to over head

SWEAT
6 Rounds
-10 ground to over head with weight plate or dumbbell
-25 meter walking lunges with weight over head
-Run 175 meters
-5 ground to over head with 25 pound weight plate or dumbbell
-Run 25 meters with 25 pound plate.

INSPIRE
Think about what came up for you during this workout. Did you want to stop? Did you have to put the weight down? How can you eliminate any negative thoughts in your head that held you back?

Posted in Nutrition Recipe Uncategorized With Equipment by Lacie Mackey. Comments Off

Cha-Cha-Cha-Cha- Chia

I have recently been on a Chia kick!
Chia
It literally takes 30 seconds to pour it into a mason jar, mix in some almond milk and coconut milk, seal the lid and pop it in the fridge. 4-6 hours later it is a delicious pudding packed with plant based Omea 3 ALA, fiber and satisfying texture. It’s no mess so it’s super easy to make in a hotel room and anything that doesn’t require cooking and clean up is amazing in my book.

I eat it for breakfast when I’m in a hurry, or for a late night snack. Adding blueberries or bananas to it makes it sweet and crushed mixed nuts make it like an oatmeal. You can add any kind of flavor you want and I even tried some canned pumpkin the other day and loved it. There are a ton of recipes online but I find one part chia seeds to 3 parts liquid seems to work best, for the texture i like.

Here are some links for other recipes
http://www.ourpaleolife.com/2013/03/chocolate-chia-pudding/
http://paleoparents.com/2012/christys-chia-pudding/
http://cavemengourmet.com/2010/07/20/chia-pudding/

This is a great food to eat while traveling because it will help lower inflammation and keep your digestive system on track. It’s also easy to find in most countries or easy to pack and take with you.

__________________________________________________________________________

BREATHE
Row 1k
20 squat jumps
20 dead lifts with the bar or a PVC
20 power cleans with a bar or PVC
20 front squats with the bar or PVC

Then find a weight that you can clean and front squat for 10 reps each, unbroken.

SWEAT
Set a clock for 15 min. Start a new round every 5 min.
250 meter rowing sprint
5 rounds
5 dead lifts
5 front squats

INSPIRE
Write down 3 things you love about yourself and put the paper in your medicine cabinate to find again later

Tags: , , , , , , ,
Posted in Nutrition With Equipment by Lacie Mackey. Comments Off

On the Road Again

After a short and much needed hiatus from traveling and a whirlwind 10 months, I am on the road again.
sunsetfromplane

This time I transported to another time zone and what seems like a totally different season. My sunny SoCal summer was left behind when I touched down in the UK. While it is technically summer here, it was gloomy and cool the week I arrived.

I noticed that I had a harder time getting over the jet lag and adjusting. I was groggy longer than ever before and felt super sluggish. My theory is that my body went from summer mode to fall hibernation mode due to a change in temperature, light and foods. The rapid season change messed with my natural rhythm more than normal and that is why I have had a harder time adjusting.

I added a Vitamin D supplement and tried to eat more, locally grown, in season, cooked vegetables. Here is why:

Our bodies naturally produce vitamin D when exposed to sunlight. This helps regulate calcium loads in the body and helps cellular communication throughout the body. When I am in southern California I get plenty (sometimes too much) sunlight. However, I had a fairly sizable change in my sun exposure when I flew across the pond. While it’s not exactly the same, taking a vitamin D supplement is one way to combat this when I can’t get outside enough.

For many years I have seen homeopathic doctors and DOCM’s. All have encouraged me to eat cooked vegetables from the farmers market. There are 2 reasons for this:

A. Mother nature is pretty smart and it turns out that most of the time she provides the foods that go with the season. What I mean by this is that the nutrients found in the produce that are in season, and local to your environment are exactly what your body needs.
B. Cooked vegetables, for the most part, are also easier for your body to digest and benefit from. This is especially helpful if your system is already run down.

Adding the vitamin D supplement (D3, at 2,000i.u. every other day) and cooked veggies seems to have gotten me through the rough spot and I am back on track. Lucky for me, the sun has also returned and I am soaking it up as much as I can!
_________________________________________________________________________________

BREATHE
10 Min run, sprint the final 30 seconds

2 x
10 squats
5 push ups
10 side plank hold with hip dip to the ground
20 dead bug

SWEAT
5 x 7 Back Squat (find a weight that is challenging but manageable for 7 reps)
5 x 200 meter sprint (rest by the time it take to walk back to start.)

INSPIRE
Pick one thing you said you wanted to try this summer and do it by the end of the week

Posted in Nutrition With Equipment by Lacie Mackey. Comments Off

Scotland – Journey in photos

These photos are from a 4 day trip through the Scottish Highland. It was beautiful, historical and like a place frozen in time.The Castles were stunning, the country was breathtaking, the towns were quiet and the Scotch was good!

Kat’s uncle was our tour guide as we drove through the hills. We had a few adventures like when a storm hit and the power went out all over the Highland. We ended up in a tavern, preparing to eat in the dark when, just as we clanked our glasses together and said cheers, the lights flashed back on! In the end, we didn’t find the Loch Ness monster but we did run into a shark! This was a trip I will never forget.

Here are some photos!

Is that KIngs Landing?

Is that KIngs Landing?

Not Kings Landing

Not Kings Landing

Castle

Castle

In the Prison with a flash. Wat pitch black in here and totally creepy.

In the Prison with a flash. Wat pitch black in here and totally creepy.

Castle stairs

Castle stairs

In the tower

In the tower

Kat

Kat

Old walls

Old walls

View from the tower

View from the tower

EEEK!

EEEK!

Old rocks

Old rocks

Do you see the shark?

Do you see the shark?

SHARK! Not kidding. Actual Shark.

SHARK! Not kidding. Actual Shark.

Kat riding the boat to Aaron

Kat riding the boat to Aaron

Tossing Stones

Tossing Stones

Marker

Marker

It would have been a great shot, had I kept my eyes open!

It would have been a great shot, had I kept my eyes open!

Epic water

Epic water

Lacie and Kat, take on the world

Lacie and Kat, take on the world

Stone or wood?

Stone or wood?

Epic water

Epic water

View from the B&B

View from the B&B

Scotch.

Scotch.

Breathtaking

Breathtaking

I took about 50 photos of this. It was a quick moment in time but one of the most memorable scenic settings.

I took about 50 photos of this. It was a quick moment in time but one of the most memorable scenic settings.


_______________________________________________________________________
BREATHE
800 meter run
3x
1 min plank hold
10 push ups
10 squat jumps
20 hops in squat position

SWEAT
15 -1
Burpees

Alternate with

1-15
Box jumps

Example: Round one is 15 burpees and 1 box jump. Round 15 is 1 burpee and 15 box jumps

INSPIRE
Do 3 things that will help you reach the a goal you have set

Posted in Hotel Room Workout No Equipment Photos Uncategorized by Lacie Mackey. Comments Off

Food in Japan

So I had so much fun eating in Japan that I decided to do a post about it, separate from my other photos. The traditional food here is simple. It’s cooked with just the right amount of spices and traditional flavors and isn’t over processed. Sure you can get a lot of Americanized stuff but if you do your research and order the right things you will have a flavor experience that is truly unique. I loved the people in Japan and the pride they take in preparing their food. These dishes were a huge part of my overall experience.

Below are Sea Grapes. They are unique in that they are only available in the parts of Japan that they grow. They are a form of seaweed. They are so delicate and impossible to transport that you will only find them here. They are most common in Okinawa.

Amazing Sea Grapes!

Amazing Sea Grapes!


_____________________________________________________________________________________________________________
Traditional Japanese breakfast is the same as most Japanese meals. Fish, rice, seaweed salads and miso soups.
Japanese breakfast with American breakfast

Japanese breakfast with American breakfast


_____________________________________________________________________________________________________________
Sashimi is fresh and served with no soy sauce like it is in America. Here I had some fish gelatin on the side. Healing an delicious!
Sashimi and fish gelatin

Sashimi and fish gelatin


_____________________________________________________________________________________________________________
This was Wagu steak with wasabi and salt. All you need! Soooo good!
Steak with Wasabi and salt

Steak with Wasabi and salt


_____________________________________________________________________________________________________________
Purple sweet potato. The airport had signs not to try and take these off the island. I really wish I had a pic of it because the sweet potato had a cuban hat and a suitcase!
Purple sweat potato

Purple sweat potato


_____________________________________________________________________________________________________________
Shabu Shabu! Cook your meet in boiling water with veggies.
Shabu Shabu

Shabu Shabu

_____________________________________________________________________________________________________________

Build your own Ramen

Build your own Ramen


_____________________________________________________________________________________________________________
BREATHE
3 rounds
200 meter run
20 squat jumps
5 down dog to plank to push up and back to down dog
10 sec hand stand

SWEAT
50 Push ups

Then 3 rounds
40 squats
200 meter run

INSPIRE
Think of 3 things you are grateful for and write them down.

Posted in Hotel Room Workout No Equipment Nutrition Photos by Lacie Mackey. Comments Off

My latest Buycott

In product marketing class I learned that a lot of products are virtually the same but some brands can charge more because they have a well-known name or a good marketing campaign. This can be said for different types of over the counter drugs that are chemically the same but one is a generic brand and one is from a well knows company. Consumers will pay more for a brand they are familiar with even if there is a cheaper identical option with an unknown name. I try not to do this and to be an educated consumer. If 2 products are identically the same I will go for the generic brand.

However, these days it’s not so black and white. There are politics involved. Ingredients are different from one brand to another and so are business practices. The first thing I do is review the ingredients in a product, to avoid those that are harmful to my body. As discussed, in a earlier post, from now on, I will also be consulting my phone for company ethics. Even when two products are identical, in content, I will choose to “buycott” those that don’t meet my ethical standards, regardless of name or price. If it is too expensive for me to have the ethical way then I just won’t have it. This is the only way we can demand corporate consciousness.

Here is an example from my kitchen!

buycott4
I actually don’t eat peanut butter anymore but this bottle was handing around. It’s another reason to toss it out! I really like Justin’s so they can stay (minus the sugar in some of their products).

We must realize what we are eating and supporting with our purchases!

BREATHE
400 meter run
10 squat jumps
20 long lunge to elbow tap (tap the elbow of the front leg to the ground, on the inside of the leg)
10 squat jumps
40 butt kickers
40 high knee
40 small squat hops (only hop from ankle and don’t stand up)
10 broad jumps
400 meter run

SWEAT
7 rounds
10 jump to touch (find something to touch that is 8 to 10 inches above your reach)
5 power cleans (95/115)
15 sit ups

INSPIRE
Find 3 things about your day that you love and write them down.

Posted in Uncategorized by Lacie Mackey. Comments Off

Visit – Why I’m a fan of Hot8 Yoga

I have drifted in and out of yoga practice for about 6 years now. I love the contrasting challenge it offers, compared to other types of training I do. There is truly nothing like the post yoga bliss you can achieve, after a good class. I tend to like a Vinyasa flow but sometimes it is nice to do something slower and more restorative. Breath is important, in every activity, and yoga offers a true attention and learned consciousness to it.

A few years ago I tried Bikram yoga but I didn’t like it because the rooms have carpet and smelled like mold. One time I got a rash from the nasty carpet in a studio. I didn’t try another hot class for years, until I was taken to a hot yoga flow class, in Baton Rouge, last year. I had a great experience there and have always wanted to try more classes.

Last month I went to Hot8 Yoga, because they were offering a great deal on a 30 day trial. They have 2 locations, one near my house in West Hollywood and one in Santa Monica. There are a number of studios in each location and they offer a wide variety of hot classes. Temperatures range from 95 to 105+ depending on the class and I liked the experience at different temperatures. They have an advance climate system that regulates the temperatures, as well as the humidity. It was the fist time I experienced a hot class that wasn’t humid, simply because a bunch of people were locked in a hot room, sweating together.

Hot8 is also, the only hot class I have taken that doesn’t smell like sweat and mildew at all. It turns out that they have an advanced lighting system that kills bacteria. They use ultraviolet lighting to keep it clean and free of molds and other contaminants. This is a big deal and if it’s not part of every hot studio, in the next 5 years, I will be shocked.

If you are interested in trying hot classes this is the space for you. I hear that a very talented athlete is starting her coaching program, at the Santa Monica location, so look for Rachel Matila Amberson on the schedule. Drink a lot of water, you WILL sweat it out!
533636_10151327838619595_645903174_n
This is Rachel!

Locations: 8383 Wilshire Blvd. (Beverly Hills) or 1422 Second St. (Santa Monica)
Phone: 310-986-6420 (BH) or 310-866-5280 (SM)
Website: http://hot8yoga.com/

BREATHE

Run 400 meters – 200 slow and 200 fast as you can
3 rounds
10 push ups
5 burpees
10 sit ups
5 revers burpees
10 squat jumps

SWEAT
3 rounds
30 sec max rep: push ups
10 sec rest
30 sec max rep: burpees
20 sec rest
30 sec max rep: sit ups
10 sec rest
30 sec max rep: reverse burpee
20 sec rest
30 sec max rep: Squat jumps
1 min rest

INSPIRE
Set a 30 day goal and make 10 action points that will help you reach it!

Posted in Hotel Room Workout No Equipment Places Visited by Lacie Mackey. Comments Off

Photos from Japan!

Tokyo Temple

Tokyo Temple


Incense Tray

Incense Tray


To rinse your mouth

To rinse your mouth


Temple in Tokyo

Temple in Tokyo


Protector of the temple

Protector of the temple


Symbolizes the thief

Symbolizes the thief


Mad skills!

Mad skills!


Mt. Fuji

Mt. Fuji


Pistol on top of the world

Pistol on top of the world


Japanese Garden

Japanese Garden


Ramen bar

Ramen bar


Build your own Ramen

Build your own Ramen


Ramen menu

Ramen menu


A nice place to spend an afternoon

A nice place to spend an afternoon


Beach

Beach

See more photos from my travels by clicking the link in the right hand column of this page —->>>
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BREATHE
1 mile run
20 scap push ups
20 small arm circles forward
20 small arm circles backward
10 wall angels
20 scap push ups

Strength: 5×5 dumbbell press – work for 3 heavy sets

Skill: Dumbbell power snatch

SWEAT
5 rounds
10 push press – go for a weight that you can do all 10 reps up-broken in the first round
20 dumbbell power snatch (10 on each arm)
40 mountain climbers

INSPIRE
Send a message to someone you value in your life.

Posted in Photos Places Visited With Equipment by Lacie Mackey. Comments Off

Visit – Dogtown Crossfit

This post is a long time coming. DogTown Crossfit is in Culver City CA, just off I-10 at La Cienega. They have progressive programs, turning out insanely talented athletes. The community is powerful and connected, joining together to raise money, each year, for causes they believe in. They allow, and welcome, walk-ins and have a weekly gymnastics class that is open to the public. DogTown embodies everything a Crossfit gym should be. They are no secret and are featured in a lot of press, including this article from Fast Company.

My first encounter with DogTown was at The Biz seminar in 2010. Co-owners, Adam Noble and Liz Burns were in my class and were serious about building a great gym for their community. They shared their wealth of knowledge about starting a gym in Los Angeles and were a true blessing to have in the seminar. A year later, when I moved to the area, I attended both the weekly gymnastics class and several weekend seminars. These programs have helped me get better at movement as well as coaching. Since then, I have seen DogTown friends at every competition in Southern California. They are an active community with a great competition spirit!

You can’t talk about DogTown without mentioning that it is home to Valerie Vobril and Lindsey Valenzuela, who are in the top ten fittest women in the world, as proved by last years Crossfit Games and this years outstanding finishes at the SoCal Regionals. It is also home to Crossfit Gymnastics coach Dusty Hyland who is both a world-class coach and a super nice guy. If you live in the LA area and have not done yourself the favor of attending the weekly gymnastics class, do so this week!

Finally, DogTown gives back in a big way. For the last 2 years, DogTown has organized the Crush Cancer event to raise money, to find a cure for cancer. Last year they raised $113,783 and inspired people from many other box’s to take part. I will post on this years event to help spread the word.

Location: 2890 La Cienega Blvd.
Culver City, CA 90232
Phone Number: (310) 558-4496
Website: http://www.dogtowncrossfit.com/

BREATHE
20 min run – 11 min (easy pace) out and 9 min back (fast pace)
10 min mobility – hips and legs


SWEAT

First – 50 Squats for a time

Then -9 rounds
100 meter sprint for a time
60 seconds rest

INSPIRE
Today, compliment a total stranger.

Money Talks – A Buycott Revolution

In a country where companies care more about profits than ethics, and the certainty of our vote counting is questionable, the best way to have a voice is with your dollars. Buycott is a brilliant new application that, I believe, will change the world.

It’s free to download, to your smart phone or ipad, and has a catalogue of product information. With the app, you simply scan the bar code of any product, using the camera on your device. The product is then linked to its parent company and all information on legislation support, ethical practices and community issues are delivered to the palm of your hand. You can literally walk through the grocery store and choose to “buycott” the products that don’t line up with your ethics.

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Here is the app description from the Buycott website, “When you use Buycott to scan a product, it will look up the product, determine what brand it belongs to, and figure out what company owns that brand (and who owns that company, ad infinitum). It will then cross-check the product owners against the companies and brands included in the campaigns you’ve joined, in order to tell you if the scanned product conflicts with one of your campaign commitments.”

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Recent legislation has moved in a terrifying direction. Our food is not protected and our health and longevity is apparently not a concern to our government. The Buycott app. is a way for us to take responsibility for our own health and take the power back. Using purchases as a voice is arguably more powerful than any vote on a ballot.

Download it here and use it. It is your power and your responsibility. Research, compare and make choices that make a difference.

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BREATHE
5 min run
10 min mobility work on shoulders and back
3 rounds
5 down dog to plank to push up into down dog
10 cat cow
10 squat jump
20 (in each direction) small arm circles with arms in a T
5 min run with 1 min sprint at the end

SWEAT
5 Rounds
200 meter sprint
20 sit ups
10 push ups
5 ring dips

SCALE
Push ups from knees
Dips off bench or chair

INSPIRE
Download Buycott and scan 10 products in your kitchen. If/when you find products that support something you are not proud to support, make a note of it. Next time you are at the store, look for a replacement from an ethically responsible company. We can make an impact with your daily decisions. Put your money where your ethics are!

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Posted in Hotel Room Workout No Equipment Uncategorized by Lacie Mackey. Comments Off

Building vs. Maintenance

Maybe it’s just me, but there seems to be a lot of growth and change going on. I’ve had conversations with more people than I can count about life shifts, career moves and new ideas forming. A common thread in these conversations is the presence of both excitement and fear. Excitement for possibility. Excitement for growth. Excitement for dreams. Fear of the unknown. Fear of how long it will take. Fear of failure. Fear of inadequacy. These conversations are the inspiration for this post.

There’s something that I’ve been aware of for a while and I’m not totally sure how to define it but here goes. The idea is, we are always going through one of two phases in life. They can last for a few days or a few years. The hardest one, and perhaps the least appreciated, but most rewarding, is what I think of as the building phase. The second, is maintenance.

The building phase is anytime you are working toward something. A gaol. An idea. Maybe it’s starting a new company, moving to a new place or getting fit or sober. In my experience, the building phase is often not even recognized at first. Most change doesn’t happen over night or over month. Change starts far before we are cognizant of it. Little shifts start to happen and build.

Once our awareness catches up with reality, change turns into goals. Fear lives here. Doubt lives here. Hopefully some excitement lives here. Successful people aim to let the excitement out weigh the fear. Often, rewards don’t come quick in this phase and it’s a challenge to stay committed to what you are doing. The interesting part, to me, is that the reward you envision, may never come at all. Your entire path will probably change during the process. You may end up with different rewards than you could ever see coming. The trick is learning to appreciate them as they come and allow your change to be a work in progress.

In contrast, the maintenance phase, exists in times of complacency. Here, we simply keep up what we have and develop a routine. It is neither positive or negative. This may even be just a state of mind or a place we go, for a while, when we have reached our goals and not set new ones. I’m not sure if you get lost or find bliss here but that may be however you choose to view it.

For a long time, I believed that one phase leads to the other. That “building” leads to contentment that leads to “maintenance” of happiness. However, I’m starting to be open to the idea that it doesn’t always work that way. Maybe for some, myself included, one building phase leads to the next building phase and it all piles up to one big ass skyscraper.

Breathe
10 min mobility focused on hips and spine
2 x
800 meter run
1 min squat hold
15 squat jumps
40 but kicks keeping the knees pointed to the ground in a straight line with the hips and shoulders
30 hops focusing on ankle flexion and extension and little movement in the knees

Sweat
100 squats
1 mile run
50 squats
800 meter run
25 squats
400 meter run

Inspire
Spend 10 min thinking about what is changing in your life. Is there anything that maybe you have not accepted or given attention to that is shifting?

Posted in No Equipment Uncategorized by Lacie Mackey. Comments Off

Why you should go to a Crossfit Regional new you

So maybe you are not on the top of the leader board in your class or you don’t even do Crossfit. You may not even understand what the movements are. It doesn’t madder. You should go. I took my dad to the 2011 Crossfit Games when I was on the team for CFLA. He didn’t really even know what Crossfit was. By the end of the first competition he was buzzing about athletes and outcomes and weights and strategy. He was sucked in. Watching top competitors do in any sport or event is intriguing. Watching people push through physical and mental barriers is inspiring. Beyond that, it’s educating and gives perspective on what is possible. It’s only $15 to go get inspired at one of the Crossfit Regional events this year. I promise, it is worth every penny.

Find out more about regional events near you here: http://games.crossfit.com/

Breathe
10 min run – Go slow 1 min and then fast 1 min working up to a sprint on the last minute

2 rounds
20 long lung with twist
5 burpees
20 long lung with elbow tap
5 burpees

Sweat
20 min – repeat the following for the duration
1st min – sprint
2nd min – walking lung

Inspire
Fill in the blank. This can be a paragraph or one word. Whatever you feel.
My dream life looks like______________________

Posted in No Equipment by Lacie Mackey. Comments Off

Adrenal Fatigue Continued

I am continuing my research and personal testing of ways to battle Adrenal Fatigue. There is a lot of info out there and a ton of products that claim to help. As with anything, it is important to have variety and moderation. One supplement or vitamin will probably help but a more holistic approach is the most effective. Everyone’s body is different, so my Adrenal Fatigue may be caused by something different than yours. Short of getting a lot of blood testing, my approach is to hit it with a smorgasbord of healing and come up with a manageable routine that I can blend into my daily life. My stress and sleep patterns probably will not change but my routine can. It is also important to note that continuing a routine is a good idea but also going off it, in times of low stress and high rest, is an essential so that the body does not become dependent or immune.

Here is what I have added to my routine:

Vitamins and fish oil before bed:
I was already doing this but I think it is important to list as part of a recovery routine. Taking a B-complex along with Magnesium+Zinc and Fish oil helps recovery in your body. It aids in your body clearing out the liver of toxins. It helps regulate hormones in your blood such as cholesterol. It lowers inflammation while your body is at rest and in recovery mode. It will also help you wake up with energy!

Warm Water with lemon:
To add to taking vitamins before bed (or in place of) warm water with lemon has B1, B2 and B6, along with magnesium, phosphorus and calcium. This will also help rehydrate the body and restores the body’s PH because in the body, lemon is alkaline forming when its compounds are released for absorption through the metabolic process.

Drink Water:
I have increased my water intake to 100+ oz per day. The average recommendation is half your body weight in oz but if you are overly active, not sleeping enough or stressed, you need more to flush out your system and allow for proper repair. This helps a lot! You should never be thirsty. Your urine should be clear. FLUSH IT OUT!

Bulletproof coffee in place of regular coffee:
The key to this is regulating energy. Reducing caffeine in general is a good idea but I can’t do without it, so this is my alternative. Having a high dose of fat, with caffeine containing foods, such as coffee or tea, will help regulate the energy spike and give a more consistent, overall energy. I don’t get the jittery caffeine feeling or the energy drop and this is indicative of lower adrenaline in my system and probably less sugar released from the liver.

Maca:
I have added this to my “bulletproof” coffee in the mornings. A little goes a long way and it helps boost energy, libido and has been used to combat fatigue for centuries. www.livestrong.com notes that is is great for athletes and people who are training. This could be said for anyone pushing the extremes of energy use, daily. This also aids in hormone regulation and helps the systems of the body remain stable in times of stress. It’s got a bit of an earthy taste so be ready for that.

Earthing:
Earthing by simply standing on the Earth with no shoes on or with an Earthing Mat (what I have for traveling) helps change the electric makeup in your body. The results lead to lowering of inflammation and thus can help chill your adrenal system from overloading. Earthing also can help lower cortisol levels and this is especially important before we rest. Earthing before or during sleep can help you relax and get a deep restorative sleep.

Restorative Yoga:
If you are like me, you like a fast and to the point workout. Yoga, in my mind, is not really part of my “workout.” It is active and will help you work your muscles but it is also incredibly restorative. Like stretching or Self Mio-facial Release (SMR), you can release and flush out toxins, change the PH of your muscles and flush out your organs. Most yoga that I take is not stressful or über taxing so I don’t reach a level of stress or cortisol release that I reach when I am in a Crossfit style workout. Replacing some of my usual training with yoga has been extremely healing. Adding this or any stretch at the end of a long day will help your body relax and get rid of stress hormones that may keep you from getting a good and restorative rest.

Visit a good Chiropractor:
Having proper body alignment will not only prevent energy but will help your body repair itself and flow. If one bone is off and the rest of your body is compensating then you will be in a constant state of stress within your body. Everything is connected so taking care of imbalances is necessary and an ongoing process. This is incredibly important after travel. Contact Dr. Lindsey Mathews for a referral to a good chiropractor in your area.

A great Reference:
The Hormone Cure: This book is targeted toward Women but men can get some interesting ideas from it as well. You can get a taste for what Harvard Dr. Sara Gottfried prescribes for women fighting low or high Cortisole levels. I found out about her in a Podcast from the Bullet Proof Executive. You can find it on itunes under Bulletproof Executive Radio Podcast #39.

Breathe
15 min mobility: stretch or foam roll
8 min run

2 rounds
20 walking lunges
20 jump squats
10 push ups
15 sit ups

Sweat
3 rounds
400 meter run
20 1 leg deadlifts on each leg (or squats if you don’t have a kettlebell) (24kg/16kg)
15 push ups (hand release)
10 reverse burpees

Inspire
10 min meditation practice. Set an alarm so you don’t have to worry about the time. Just focus on full relaxation and long breath.

Posted in Hotel Room Workout No Equipment Uncategorized With Equipment by Lacie Mackey. Comments Off

Moscow – A Taste of Mother Russia!

Moscow. In one word: Cold.

The weather was gray and snowy. The streets and architecture also felt just as cold.
I arrive at the airport and drove for 40 min, into the center of the city, and it all looked very similar. Gray, square buildings with some advertisements and billboards but nothing visually stimulating. The streets were mainly empty for a huge metropolis and I assumed the people were hiding from the weather.
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This was a lesson in don’t judge a book by its cover because when I walked into any building it was like an explosion of color, light and ornate detailing. The gray exteriors were starkly contrast by the vibrant, lavish insides. The hotel I was staying at was my first experience of this but it only continued. When I took a walk to the Red Square, I had to go under ground to find the way across the street. I discovered a booming underground shopping mall with tons of people and stores from the traditional shops you would find in any US shopping area but also vintage fur and coat stores.

When I emerged from under ground into the Red Square, I found a fortress with buildings bursting with color. Vibrant, bright colors in a variety of patterns that capture your eye. It’s what I imagine Santa’s workshop at the North Pole would look like. My first thought, when I saw the Kremlin, was Easter egg but that was probably because it was Easter Sunday. (Turns out the Russians have a different Easter date and fallow a different calendar, known as the Orthodox Calendar. Random Fact.)
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We were trying to look hardcore in this one ^^
The Food is also worth mentioning. I was on the Whole Life Challenge at the time and while I was expecting a bunch of potato products and bake goods, there was actually a majority of fish and meat products. Gelatin is a staple part of the local cuisine and meat dishes. Gelatin is a great nutrition tool for lowering inflammation and promoting recovery in the body. Gelatin is derived from Collagen and has a million uses ranging from nutrition to hair styling. In Russia they create all kinds of fish and meat jellies and even create displays of entire fish in jelly molds made of fish Gelatin. Here is a fish I ate that was displayed in this type of molding.
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They are famous for their caviar and I have to admit that I had some of the best (and most expensive!) A friend of mine and I went in on 5 grams of caviar for $250. It was a fantastic experience but that was literally only a few bites each. I had to pair it with a little vodka of course and defiantly took some points away on my WLC score. When in Roam….Russia, drink Vodka and eat caviar!
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$250 worth of Caviar! ^
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Night View of the Kremlin

Check out more of my travel photos here!

Breathe
10 min of mobility: Stretch, foam roll and/or lacrosse ball
Set a clock for 10 min
Jump rope for 3 min then rest for 30 seconds before doing it again. You will do 3 sets of 3 min with 2 30 second rests

Sweat
I had access to a barbell and weights in Moscow so I did this WOD. Replace the cleans with 10 burpees if you don’t have a barbel.

5 Rounds
3 Clean and Jerks (115/95)
30 double unders

Inspire
Think of a good quality in something you don’t, overall, like. Just like in Moscow, there may be something beautiful inside a “gray building.”

Travel to Argentina!

Argentina! Home to Evita, great steak, wine and Tango dancing! I was lucky enough to experience these in a few short days and hope to go back to explore more of the country side.

Here is what I crammed into a 2 day visit…

I spent an afternoon at a famous old cemetery, in downtown Buenos Aires. Just walking around the streets of tombs was fascinating but it was a treat to check out the final resting place of the legendary Eva Peron, aka Evita.
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One night I went to the Faena Hotel in the art district of Buenos Aires and enjoyed dinner and a show at Rojo Tango. This is noted as the best tango show in Argentina and includes a live band in a very intimate setting. It was fantastic to watch some of the best Tango dancers in the world, strut their stuff, for the 2 hour show. The movement and passion are parallel to no other form of dance I have seen.
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Walking through the hotel, on the way to the show, I took in a great art exhibit otherwise known as a restaurant, El Bistro del Fin del Mundo’s. The space was designed by Philippe Starck and includes white unicorn heads on white walls, with all white everything else and a few accents of bright red that make the place pop. It was stunning and somewhat overwhelming. It felt like a scene out of Alice in Wonderland. If I can go back (and afford a room) I will stay at the Faena. Plus, on the way out, I noticed a huge golden crown in the pool and who doesn’t want to swim around a giant royal accessory?

Faena Hotel & Universe

Breathe
1 mile run
20 scap push-ups
20 sec hand stand hold
10 scap push-ups
30 sec hand stand hold
10 scap push ups in hand stand

Sweat
12 min AMRAP
Hold a handstand as long as you can
400 meter run
Going for the most time total in the handstand

Inspire
Set 1 goal for tomorrow

Battle with Adrenal Fatigue : Part 1

To say that I ask a lot of my body is an understatement. I often work 15+ hour days, for extended periods of time, sometimes 5 weeks with no days off. I travel all the time and sometimes only get 4 hours of sleep, almost never on a consistent schedule.

In my “down” time I always feel pressured to cram in as much training as possible before I go back to work. I have lived in this lifestyle for about 2 years now. For the most part, it takes me a few days to recover and then I am back at it. Recently, however, I have hit a wall. After feeling exhausted for a week longer than I normally do, I am focusing my efforts on recovering from, what is clearly, Adrenal Fatigue.

Laying on the floor somewhere during a long work day.

Laying on the floor somewhere during a long work day.

Here are my symptoms:

- Difficulty waking up in the morning
- Constantly feeling tired
- Lower energy level
- Foggy thoughts
- Muscle fatigue in what I would normally consider an easy workout
- Unable to lift normal weights for extended periods of time
- Longer recovery necessary from light workouts
- Unable to kick a cold
- Elevated allergies
- Craving sugar
- Mild depression
- Feeling major anxiety to minor stressors
- Caffeine putting me to sleep, rather than waking me up
- Feeling a drop in adrenaline immediately after activity

Most of what I do, from diet to exercise and recovery is focused on avoiding getting to this place. Overcoming it is a new challenge for me.

So what am I doing about it?

- More sleep
- Taking fish oil, magnesium and vitamin b before I got to bed to help my body recover
- Taking fish oil and probiotics in the morning with MCT oil to help my body absorb them
- Cutting back on caffeine (SO HARD FOR ME. I LOVE COFFEE)
- More Water
- Not maxing out with in workouts
- Hot water with lemon
- Eating more green vegetables and taking Green Vibrance for the nutrients

This is a start and what I have done for the past few days. I do feel a little better but my energy seems to come and go in waves. I almost feel like a car with a low battery trying to start. I am researching a lot of theories and trying various options. I will update on this and what I find that works for me later this week and next.

#Breatthesweatinspire

Breathe
800 meter run
30 sec plank hold
50 foot inchworm
30 sec plank hold
10 squats
30 second down dog
50 foot bear crawl
30 second down dog
10 squat jumps

Sweat
100 squats
400 meter run
50 push ups
200 meter run
25 sit ups
100 meter sprint

Inspire
Write down 3 things you did today that were great. Put the paper somewhere you will find it later or can see it tomorrow.

Posted in Hotel Room Workout No Equipment by Lacie Mackey. Comments Off