Change.

•July 17, 2013 • Leave a Comment

After a whole lot of life change in the month of May, I took a hiatus from all social media. No facebook, no tweeting, no blogging. I worked my way back in slowly after a couple weeks. I looked at twitter. At around 5 or 6 weeks I turned facebook back on. I started reading my blogs regularly again. But writing, I couldn’t bring myself to write against such a big back drop of change. I live in a new city, I am single, I’m on a new track to get promoted next year at work. Where does one even begin?

I guess with a few things that have stood out among all that change.

  • Furnishing my new apartment 
  • Biking the arlington loop (about 20 miles) x2
  • A trip lazy river tubing in west va, complete with party bus and 35 of my coworker’s closest friends
  • A wild ladies night with my team
  • My grandmother’s 80 birthday
  • Faithy foof’s high school graduation
  • Joining a softball team with Alyssia
  • 4th of July in Pawley’s Island and Cape Cod
  • Turning 23 and celebrating with my closest friends at Zatinya

There was also a good deal of white wine to ring in the summer. 

You’ll be seeing more of me, as I dig out of my anti-social media hole. Can’t say what will be written, but words, they always come.

Image

 

ImageXO

 

Shout Out

•May 14, 2013 • Leave a Comment

My boyfriend is now writing for his own blog at http://www.full-strength.com and stack.com. If you want to follow along on Twitter: BeFullStrength

See his first article here: http://www.stack.com/2013/05/14/heart-rate-training/.

He writes mainly about exercise, fitness and nutrition, geared towards athletes but with plenty of content that applies to all of us not persuing the Olympics or the NBA. His current posts provide both the technical aspects of why an exercise works or why this food is healthy, but also relevant examples that a person without his degree can understand. I will be providing the link to his blog whenever I post about exercise too!

 

Enjoy the dia.

XO

Food for Thought

•May 13, 2013 • Leave a Comment

So my company is sponsoring a “Biggest Winner” Challenge, where teams of three compete to lose 25 lbs total and win a bunch of prizes. Also since we are desk bound for the majority of the day, it is helpful to inspire fellow coworkers to eat healthy and move about in the office (as much as we can), but mostly afterwards. I am on a team where I am losing a little bit of weight, but mostly I am trying to eat better / maintain better portion control / try not to eat mac n cheese every weekend. You know, the usual. Unfortunately I am not a big salad person, lettuce with stuff on top, not really my thing. So I have tried out the following recently:

Salad, but not Salad 1

Cherry Tomatoes (1/2 quart)

Avocado (1/4)

Cucumbers (About 3 Persian)

Balsamic Vinagrette to taste, usually 1 tsp per serving.

(Makes enough for 3-4 servings, about 1 cup each)

Salad, but not Salad 2

Shrimp (1/4 lb)

Avocado (1/4)

Cucumbers (About 3 persian)

Red Onion (1/2 cup)

Over Romaine Lettuce

Some other things that have been keeping me happy:

IMG_1139

Breakfast

This is a small breakfast so I usually follow it up with a bigger snack around 10am. The watermelon was only 5 dollars, the mangoes 10/$10. The strawberries (the one fruit I consistently buy organic due to its location on the clean 15), were $6/quart at Eastern Market which is kind of pricey. They won’t be purchased this week!

IMG_1134

English Muffin, 1/2 Banana, 1 tbsp PB

Mid morning snack – powers you through morning work. I highly recommend.

IMG_1133

Zucchini Boat (Adapted from Pinterest)

Ground turkey, white rice and diced peppers/onions. Those are left overs red potatoes roasted on the side. This was amazing! Next time I make it I will record some pics to post the recipe.

Enjoy your week.

XO

WWW: Can’t Make this S*%t Up

•May 10, 2013 • Leave a Comment

You really never know when work is going to throw you a curveball. Suddenly you are doing a million things, the next minute, nada. This week, the wildness revolves around two events in particular.

1. I was referred to as “honey child” by one of the pancake factory workers. Oh honey child, to be exact. This was as she was explaining an in depth story about her step daughter to us. Apparently, the real mom in the situation didn’t like that the girl was dating a white guy. (They are married with two kids, so she might want to hurry up and get over that on, but I digress). I believe the exact phrase ” Was oh honey child, I don’t know what she was thinking”.

2. My coworker and I ran into the head of the Pancake Factory in the cafeteria. We have never met him before and he was advising us to buy the chili. He is in charge of all personnel in all the factories across the country so he is kind of a big deal. We were a little star struck as he was telling us about the texture of the chili that day. Since my coworker writes comms for the factory, a lot of her work is certify by him. So she introduces the both of us and we proceed to the check out line. This is where the normal stops.

So my coworker tries to pay for her 2.00 of snacks with a 5 and the cashier can’t make change. So the head of the factory pops open his wallet in order to pay for her or make change or something. So he pockets the five and pays for her stuff. We begin to walk away as we realize we did not get any change from our five! So she turns around to the guy and points it out! And he goes, oh shoot, here is your money and then the cashier gives us seven cents. I have no idea what was going on.

Then we get in the elevator with this guy and another employee. My coworker says “Oh sir, we always see your picture around, it was great to be able to meet you” or something like that. And he goes “which one? I hope it wasn’t the one with me in bikini… or my leopard thong!” Now I am laughing, trying not to burst out laughing which is difficult for me. I literally have my hand over my mouth because this man, so high up in factory management just referred to himself in a leopard thong.

At least we got some free snacks and an entertaining afternoon.

3. Last night at happy hour I was trying to explain how my brother and I used to make my Mom breakfast in bed. Our go to was fresh squeezed orange juice. In an attempt to explain why the process was somewhat perilious, I said you have to use a knife to cut the juicies. Not fruits. Why didn’t I say fruits? I have no idea.

girls_happy hour

XO

You’re from the Seventies, but I’m Nineties Bitch

•May 7, 2013 • 2 Comments

 

( I love it )

Don’t ask me why, but this song is my current theme song. It has just been getting me going. I listen to things on repeat… yes you should feel bad for my boyfriend.

A lot of times I am judged for the nineties birthday, mostly by my coworkers, who are mostly 25-32. They get a kick out of the 1990 thing. I don’t get it… I never harrass my sibs for being millenials!

Another one for you…

The doors are open, the wind is really blowing
The night sky is changing overhead

It’s not just all physical
I’m the type who won’t get oh so critical
So let’s make things physical
I won’t treat you like you’re oh so typical
I won’t treat you like you’re oh so typical

( Given to me by one of those coworkers )

I miss blogging.

XO

We’re Baaaaaack.

•April 29, 2013 • Leave a Comment

Props to anyone who remembers this killer dinosaur movie from the 90s. It was great one. My brother and I legit watched Star Wars and Indiana Jones on repeat, but occasionally Disney sneaked in over Lucas Films.

So I have been a bit disenchanted with the blog world as of late. Even I have become a little too HLB for my likely. Where are the sarcastic posts about the city and life and the pancake factory I “work at”?! It’s madness. Anyways, after a lot of time off (considering my last post was a guest post…), I am back! Work gets weirder by the day so I am sure that will supply a WWW post this week. Additionally I am testing out a few pinterest recipes which always makes for good fun.

A few weekend pictures..

I made this on Sunday (recipe coming your way soon)

Image

I went for a 5.3 mile run… longest in a long time.

Image

Saw these ladies on the way back from my run…

Image

XO

Guest Post: Recovery

•April 20, 2013 • Leave a Comment

Hello “CD in DC” readers. Things may seem different today because I am taking over the blog. “I” being Matthew, Camille’s amazing boyfriend that you’ve heard so much about. My jealousy of Camille’s blogging skills have reached a peak and now I am trying it out one guest post at a time. To keep it simple I’m going question and answer style, starting with a classic. Fair warning… I write novels.

Q: How do you fix shin splints?

A: I figured the best way to start was to take a question I can not answer and in true Washington DC fashion turn it into something I can answer. Shin splits are something most runners deal with at some point in their adventures. They are extremely annoying and seemingly impossible to get rid of. Unfortunately not much is known about the cause of shin splints although the most common belief is overuse. If thats the case then ice and rest are the best cures however this is mostly speculation so I will not be able to add much on this. Turning this into something I can help with is recovery from exercise in general.

The first step in recovering from exercise is actually exercising, go do that and then come back.

Ok now we’ll go through recovery techniques based on what you just did.

Resistance training  (Picking things up and putting them down)

( Photo Credit: Worldstrongestlibrarian.com )

 Tasks for Recovery

1. Restore tissue quality

2. Reduce inflammation

3. Stop catabolism (muscle breakdown)

The first task is probably the most common and involves foam rolling and stretching, it can be performed immediately following exercise and at various times throughout the day.

Reducing inflammation only comes into play when you work at high intensity with limited time to recover between bouts of exercise. It will go away on it’s own but if you’re looking to speed the process up try an ice bath. Doing it immediately after exercise will give you the greatest effect but can be done within a couple hours and still be beneficial. Never do so before exercise.

Finally you need to stop catabolism. When you work out your body enters a catabolic state which means it is breaking down fat, carbs and proteins for energy.  After resistance training you would like to reverse this process to allow your muscles to begin the recovery process which makes you stronger. The best way to do this is consume a carb/protein meal (2:1 and 3:1 ratios are most commonly recommended). The carbs will trigger an insulin response switching the body to an anabolic state (building) and the protein will provide nutrients to build new muscle. Regardless of your goals it is always smart to follow this recommendation! What you can adjust depending on your desired outcome is how much carb/protein to consume. If you are trying to lose weight stick to a smaller snack/meal size, to gain weight consume higher amounts. This is most effective within the 40 minutes following exercise.

 

Steady State Exercise (exercising at one pace for a continuous amount of time, ex: jogging/running/biking)

Task for recovery

  1. Replenish glycogen stores
  2. Reduce inflammation (see above)
  3. rest

This is the simplest form of exercise in terms of recovery. The name of the game is allowing the body to replenish all the nutrients and oxygen it just used. The largest of these would be glycogen which is used to fuel the muscles. Best way to replenish these stores is to eat carbs, not to the extent of carb loading, just make sure your diet has decent amounts of carbs. 40-60% of daily caloric intake depending on your goals and average exercise intensity.

Interval Training (exercise, rest, exercise, rinse, repeat…)

Tasks for recovery

  1. Lactate Clearance
  2. reduce inflammation (see above)
  3. replenish nutrient stores

The best way to recover from interval training is to perform low intensity steady state exercise. By doing so you increase the vascularity of all the tissues increasing blood flow and providing the needed nutrients.  This should be a self selected pace and duration depending on how you feel although I usually recommend 10-15 minutes at a HR of 110-120. anything more and you’ll have to recover from your recovery.

Hope this helps everybody out there. If you have any questions that you think would make a good blog post send me an email at mjfalkenham@gmail.com. I’ll answer as many as I can.

Matthew received his B.S. in Exercise science from George Washington University and is currently pursing is Masters in the same field. Certifications include a C.S.C.S and USAW. He currently works as Graduate assistant Strength and Conditioning Coach at GWU.