Oh now I get it ... accountability

Loving and holding each other accountable

As Kelly and I have mentioned we are recently married.  Our first year of marriage has been pretty good, every day we grow together and love each other a little more.  Yesterday, we had a discussion regarding eating meat.  I was feeling a bit despondent about it and I shared that with Kelly.  We talked for a bit about my despondency and then Kelly said something that was extremely important for me to hear:

"If we don't ask each other questions, and hold each other accountable, who will? It's our job."

I have forgotten her exact words, but it is essentially what Kelly shared with me.  For me it was a turning point in the conversation.  That statement is also key to fitness.  Sometimes we need someone to help push us along. 

Every Wednesday I am awake at 4:30 AM to teach a 5:30 AM class, usually I go home immediately afterwards.  Today, though, I did something different.  I worked out. I spent 30 minutes doing today's workout.  I also asked my coach, Jamie Fiddler @ Crossfit Renegade, to help keep me accountable on doing a workout Wednesday mornings.  

As my coach Jamie keeps me accountable at the gym, Kelly keeps me accountable when I am at home.  What I eat, where I eat, and how much extra exercise I do all are managed with the feedback I receive from Kelly. Together, as our married team, we help make each other into better people.

 Who can keep you accountable to your fitness goals?

Baby Steps to the Super Spartan!

I am currently sitting on our couch with knots in my stomach. We are leaving any minute for Squamish and the Super Spartan Race. Tomorrow at 11am, Andrew and I will be running through mud, fire, and other obstacles for 8+ miles (12km)! 

There are 3 versions of the Spartan obstacle races, the Spartan Sprint - 5 miles, the Super Spartan - 8 miles and the Spartan Beast - 12 + miles. If you do all three of those, FAST, you can then move on to the Death Race - 24 hours of mayhem! The idea is that you work your way up, no one is expected to wake up and be ready for the Beast. And Andrew and I have a long way to go before we will ever, if ever, be ready for the Death Race! 

Similarly, creating a sustainable, healthy lifestyle is a continuous journey, you meet certain milestones and keep on going.  

Since we started writing this blog I've had many conversations with friends and family regarding their health and fitness journey. One friend shared that she had stopped regularly buying pop for her household. What an amazing step along her journey! It's these small manageable changes that accumulate and effortlessly transform our lives. 

So start manageable, you don't need to jump into the Beast today! 
 
Wish us luck, we're out the door now!!! 

No Newlywed 10! Tips for Clean Eating

Clean eating is an important component of maintaining a healthy lifestyle. Eat LOTS of vegetables, fruit, healthy fats and proteins. Avoid pre-packaged foods, refined sugars and refined grains. In general, try to eat food that is as close to it's natural form as possible. 

Often, this is easier said than done! With busy schedules finding the time to prepare clean meals can be a challenge. We're struggling with Andrew (our main chef) back at school!

Our solution? Make lots of food Sunday night. Package it all up in serving size containers so we can just grab-and-go throughout the week. Here's a sample of an Ebbers' Sunday night cooking session.

In the Oven: 

Spaghetti Squash and Pork Chops or which ever meat is on sale at our butcher.

On the stove:

Quinoa and Meat Sauce with as many vegetables as possible, using old vegetables and grating the ones we know are good for us but don't like - even broccoli stems! 

Cleaned, chopped and ready to use:

Herb Salad Mix, Baby Carrots, Grapes, Melon, Nuts, Broccoli and Cauliflower.

With this prepared, we can throw together:

• Spaghetti squash pasta
• Salads (I like to add quinoa and salsa to my salads)
• Quinoa stir fry
• Pork chops with steamed broccoli and cauliflower
• Meat sauce with veggies on the side
• Fruit, vegetables, and nuts for snacks

Remember changing eating habits doesn't happen overnight. The more clean food you eat the less "other" food you eat. Praise yourself and your partner for successes and let go of your slip ups :)

Yoga for Men: Lesson from Wanderlust

My wife Kelly loves yoga. Really loves it.  So a few weeks ago Kelly and I went to Wanderlust #wlbc.  Wanderlust is a four day music/yoga festival that culminates in a giant explosion of activity.  I like yoga but I have never really respected it as a "tough man" activity.  After Wanderlust and five classes in two days, I have changed my mind. Yoga is an excellent way to develop core strength, at least that is what my sore muscles tell me.  

My beginner downward dog, a work in process.

We have been practicing yoga a couple times a week since the festival and my flexibility has already improved! This is something that I, and men in general, often have difficulty with. My shoulder mobility has increased which has greatly improved my overhead squat. Plus I can finally touch my toes! That hasn't happened since high school! 

Try this pose:
For guys, doing downward dog is a great way to increase shoulder flexibility and  lengthen the hamstring.  The shoulder mobility will increase your ability to lift heavy overhead.  Increased hamstring length will allow you to go deeper into your squat. 

Wanderlust Festival: Ms. Ebbers' perspective

Last weekend Andrew and I went to Whistler for Wanderlust, a yoga music festival and so much more! I came home feeling inspired, full of gratitude, and sore! Now, before I completely expose myself for the flower-child I truly am…let me share highlights of this festival for me.

1. Doing AcroYoga! A mixture of acrobatics and yoga and is a so much fun to do with your partner. Stretch out and get in to some crazy positions and balances. I was bubbling with excitement and pride when we got into the throne pose (see left)!  

2. Being in Whistler! It is a beautiful backdrop with great restaurants, night-life, shopping, and people watching. Add love, yoga, music, smiles, and performers to the village and it is a magical place to be!

3. Yoga classes taught by inspiring local and international instructors. There were all types of classes, with options for beginners to advanced; one class we were hugging, dancing, and shaking to top-40 and house music and the next we were doing breath work and meditating to hypnotic live music.

4. Yoga with 2000 people guided by Seane Corne and Michael Franti. One of my friends aptly described it as a yoga flash mob, moving and breathing in unison with 2000 people! Seane Corne's socially conscious words brought tears of awareness, joy and love to more eyes than just mine! And the session wrapped up with 2000 people singing along with Michael Franti and telling their neighbours "I love you, I love you, I LOVE YOU."

5. Sharing one of my biggest passions with my husband! 

For Andrew's take on Wanderlust check out our next post.

Encouragement

A couple of weekends ago my wife, Kelly, and I went to Sumner, Washington for a Crossfit Level 1 course. I was taking the course because I love Crossfit, I want to increase my knowledge and eventually open up my own affiliate.

Over the weekend I listened to the lectures and took part in the learning activities - including a ramped up version of Fran with ring pull ups and dumbbell thrusters! In the evening Kelly and I studied, she helped me study in ways I have never studied before. It was amazing! I was filled with knowledge.

The next day I took the certificate exam. I  finished in five minutes and spent the next twenty minutes reviewing my answers. While reviewing I reflected on the time my wife had spent with me.

Kelly had taken time off work to come down to Sumner with me, she studied with me, and talked me down when I was getting frustrated. She spent her entire weekend encouraging me.

This is all part of our relationship. When there is something our partner loves to do we will try our best to be there for them. This kind of encouragement creates a strong bond and environment where both parties are encouraged to grow. This bond is the foundation of our home of healthiness.

Oh, and because of her help, my certificate is in the mail. Yahoo! 

Why Women should lift heavy (and why partners should encourage it!)

I was talking to my mum the other day - who btw is a major inspiration! She's 50 something, had a heart attack just over a year ago and has worked her body (and heart) back into better shape than ever! 

Her new goal is to "tighten things up" (what woman doesn't want that!?). I told her to continue focusing on her strength training and to use heavier weights...she asked why. This is why. Strength training with heavier weights:

This pretty red kettle bell is 32 kilos or 70
pounds! A little heavy for me but I
can lift it! 

1. Burns more fat and calories than traditional cardiovascular training. This is because your metabolism is fired up for many hours after your training session.
2. Results in more muscle definition and tone. 2-5 pound weights do not challenge the muscles enough to produce noticeable results. 
3. Helps strengthen and protect your bones against osteoporosis. Similar to muscle, bones increase in strength and density with weight training and impact. 
4. Increases strength and functional ability! Allowing you to live without assistance to lift groceries, move your couch, open a pickle jar, etc. Giving you freedom and empowerment!
5. Helps protect your joints and prevent injuries. Joints rely on surrounding muscles for balance, stability and protection.  

Now husbands, the weight room is an intimidating place for many women. If your wife feels this way, accompany her there! If you are both unfamiliar with your local weight room, ask for a tour. As a weight room attendant at Port Moody Recreation Centre, I can tell you we love showing people around!

And finally women, you will not get bulky giant muscles from lifting heavier weights! Mostly because:

1. Women do not naturally have enough testosterone
2. People in general do not eat the large amounts of protein required
3. We do not train nearly hard or heavy enough.

Women in the muscle building magazines train and diet extremely rigorously to look the way they do, it does not happen accidentally. 


My mum's already increased her weights from 4 to 8 pounds...what about you?!

Picture Courtesy of amy leigh PHOTOGRAPHY

In sickness

Andrew here, I am sitting in my family doctor's office.  I am here to check in with him about an accident I was in in June 2011 - I was hit by a car while riding my bike home from my gym.  A piece of the bone of my foot was torn from my tibia at the tendon.  Or at least that is my understanding. 

I was off of my feet for four months.  I was distraught.  I felt like I was gaining weight (I wasn't) and that I was losing muscle mass (I was).  Then Kelly made some suggestions about some alternative exercises that I could do, we started doing very low impact water aerobics and swimming.  Limping to each destination and drowning short women in my waves.

It was very helpful for me to have my wife to show me new forms of physical activity.  It kept my spirits up and acted as a bridge until I was able to get back to my normal fitness routine. 

It is important to support and encourage your partner in difficult times of change, your support can prevents the Marriage 15!

NO Newlywed 10: Tip #2

Work out together. Work harder. Challenge one another.

Andrew and I have been training separately for the Super Spartan Race. I created a plan and some kick-ass work outs to get my body prepared for the race (check out My Favourite below). I was really pushing myself to my edge, my limits, my body’s capacity – well that’s what I thought until I invited Andrew to join me one evening.

The work out that we did that night (My Favourite) was generally taking me 1 hour and 10 minutes to complete. When I did it chasing Andrew’s long legs and explosive movements it took 53 minutes! Partner rivalry is a fun and easy way to push through your limits and reach new goals! Add a post work out meal and you’ve fit in a date night too ;)

My Favourite: Training for the Super Spartan

Measure 800m from your home base (use google maps), you want to find somewhere that you can perform lunges, push-ups, squats, pull ups and burpees (a park is ideal).

The Work Out:

Round 1

Run to your 800m mark - do 20 lunges (10 on each leg) - run back to your home base (option: if your home base is home and you have access to stairs run up and down them once) 

Round 2

Run to your 800m mark - do 20 lunges and 20 push-ups - run back to your home base  (option: stairs)

Round 3

Run to your 800m mark - do 20 lunges, 20 push-ups and 20 squats- run back to your home base (option: stairs)

Round 4

Run to your 800m mark - do 20 lunges, 20 push-ups, 20 squats and 20 pull ups - run back to your home base (option: stairs)

Round 5

Run to your 800m mark - do 20 lunges, 20 push-ups, 20 squats, 20 pull ups and 10 burpees - run back to your home base (option: stairs)

Walk to cool down and then stretch.

Congratulations you just completed a 5 mile run (8km), 100 lunges, 80 push-ups, 60 squats, 40 pull ups and 10 burpees!

To build on this add more rounds and more exercises – I’m going to work my way up to 8 rounds/miles! 

Photo Courtesy of: amy leigh PHOTOGRAPHY

Kelly Back Again with No Newlywed 10: Tip #1

We all want to look great on our wedding day...OK we all want to look better than great on our wedding day, we want to look fit, happy, healthy, and beautiful. This is great motivation for us to skip the dessert and fit in the gym. However, once the big day is over many people start to fit in the dessert and skip the gym.

Without my and Andrew's wedding day looming to give us extra motivation we decided to plan something new to motivate us! We signed up for the Super Spartan Race, an 8+ mile obstacle race in September 2012! We are training and preparing to kick butt in this race.

So chat with your partner about what WILL MOTIVATE YOU (as a couple) and make it happen! Maybe it's a 10k run? Triathlon? Beach trip? Kayaking or Hiking Adventure? and start training! 

Report your progress to each other, train together, encourage, support, and HOLD ONE ANOTHER ACCOUNTABLE! Start some good habits together that will last a lifetime! 

Picture courtesy of amy leigh PHOTOGRAPHY 

photomomentsbyamy@gmail.com