Yoke/ squats.

As you can tell my titles are not creative. But that’s fine, I’m currently sitting in my ice bath while writing this so my creative juices are having a hard time flowing like they usually do.

Today I started off with yoke. 75% comp weight (390#) for 4 timed runs. I was very much shaking the rust off, and getting used to moving with my hips again. Yoke has been one of my favorite events, so I was rather thrilled to see it on the events list! I had a hunch it would since I see it as kind of a staple in the strongman world.

My runs didn’t feel too bad. My picks were a bit slow most definitley, and I know I can be faster. Iv gotten faster times in competitions, which makes sense. As much as I try and replicate  how fast I want to be in a competition during training, majority of the times it’s not going to happen. I have a completely different mindset in a competition. I’m no longer focusing on tiny details of which I want to fix. I can’t fix anything at a comp. I just have to go. Let my muscle memory and adrenaline take over. You get only one chance. One shot. Ever since my boyfriend put that mentality into my head, it stuck. That’s my only thought when I step up to an event now. “You get one shot Keeley, don’t hold back and make it the best shot.”

My times today for my runs were the following:

Set 1-7.99
Set 2-8.41
Set 3-7.66
Set 4-8.01

Right now, I’m not going to get stuck focusing on my times. I’m 10 weeks out, plenty of time to get faster, get stronger, and fine tune technique.

Along with yoke, I also had squats. During yoke my hip/upper thigh felt out of wack. I’m not exactly sure why, but I made sure to give it a good long stretch after training today. Along with my hip, my knee has been a persistent problem lately.

Sidenote: This isn’t me complaining about my injuries. Remember, I treat this blog as my very own training log. Things to look back on and see how my body and mind were feeling that day. Injuries, major or minor, are part of the process. I try and take care of my body as best as I can (I’ll be soon doing a blog post on recovery as well) and I’m not scared to share when things happen. I’m pretty sure no one is going to remember my Achilles heals and go all Tonya Harding on me. I don’t see myself as that big of a threat yet haha.

Back to squats. Because my knee wasn’t feeling too hot, squats were a struggle. I had 3×5 205# SSB squats with a 4 second pause in the hole. (A: if you watch the video, please don’t count my pauses lol B: Id like to thank the special cameo of Matt LaCroix).  But anyway, strongman has taught me to push past the pain and keep going. I knew it was nothing serious and knew I could keep going. I have a high pain tolerance from having very bad back problems in the past, so this minor knee pain wasn’t going to stop me from getting stronger today.

Tomorrow is log/ pressing day! Enjoy the videos and of course questions, comments, and concerns of all sorts are always welcome

🙂

Make the Impossible Possible.

Yesterday during training I had Dumbbell and sandbag to attack. Dumbbell was lightish weight with a solid amount of reps. Nothing too special or strenuous. Its always going to be an event that I’ll have to continue to work on. Pressing has never been a strong suit. Well, to be honest, no static lift for me is a strong suit. I’m 5’11 3/4″ (aka basically 6′) with long limbs.

    So, when I tell people that I lift, naturally I get asked “Oh yeah? How much can you squat, deadlift, and bench?”.  In my head I’m like ugh, please don’t ask me these things! For two reasons, I typically don’t max out. I don’t need to. I haven’t yet done a competition where it has a maxed lift in it. And reason number 2 is because my numbers are as impressive and entertaining as Nickleback… Theres a reason why I do strongman and why I don’t do powerlifting competitively! I am NOT built for it what so ever! That doesn’t mean that  someone with my body type can’t do it. I’m just sayin, when you have legs that take up your whole body, that squat is a looooong way down, and that deadlift pull is a loooong way up. And when you have arms with a wingspan the length of your height, well I think you see where i’m going with this…That and I’v had yeaaaars of major back problems from not having a strong core and throwing in college on my track and field team. But now that my core is getting stronger, my back is also getting stronger and better.

Now that doesn’t mean that I don’t come across these lifts in a competition, or that I don’t train these lifts to build my strength. Just means that my strongest events are moving events; yoke, farmers, carrying events, stones, etc. And when I do come upon these lifts in a competition ( some sort of deadlift mainly) my form is never perfect like a powerlifters. If its max reps in a minute, my gosh, those last reps I swear will probably be THE UGLIEST reps you’ve ever set your eyes on. But you better bet your sweet buns that I’ll be doing everything I can to pull my hips through and lock that sucker out.( 300# 18″ Axle dead for reps ) <- perfect example of that.

Same as benching, pressing anything with long arms is, to be perfectly blunt, a bitch.  But that doesn’t give me an excuse to sit on the sidelines and wine about it. That just means I have to train that much harder at it, and really focus and work on my form. With both log and DB, I’v been shaking the rust off and very much been trying to change my form so that I can use my leg drive more and shoot it up there. I’ll touch more on log this Tuesday after I train with it. I’m in the process of fixing errors that have been occurring with it.

Sandbag is a horse of a different color. I’v been working with the 175# sandbag for a couple weeks, up until yesterday. My trainer told me to have fun with the 225#…

The most I’v ever done with a sandbag was a 200# annnd that was on the day of a competition. And it felt good…but then again, that could have been that competition adrenaline pump getting me through that one…

Welp, that 225# sandbag showed me that this was NOT going to be an easy prep for this competition what so ever. I already knew that I had my log and DB weights to work up to, but I officially had to add this sandbag to the party. It slapped me around like a shark with a seal (its shark week, i had to 🙂 ). I was the snake to its mongoose. Or is it, the mongoose to its snake. Either way it was bad…I don’t know animals… ; -)

I was able to pick it about 5 times, walk it a measly 5 feet at a geriatric pace, before loosing it. I had to adjust how I picked it because its fat butt kept getting stuck between my legs (large leg problems). And even after doing that the struggle still continued. But the more I struggle with an event, the more motivated I get to conquer it! Yesterday I didn’t quit conquer it, but alas! I have 9 more weeks to do just that! That sandbag has not seen the last of Keeley Moffit!!

                               Check out my intsa for my sandbag and DB videos from yesterday!

:kekebball7

https://instagram.com/kekebball7/

FOOD. More Specifically- Pizza Bites

I like to consider myself a simple person… aka an easier and less offensive way of calling myself a boring grandma. My life tends to revolve around only a handful of things. Obviously lifting/ training being a main one, my faith, movies, my dog, annnnd FOOD.

I’m a grandma who likes her rest. I prefer Netflix and a couch, over a late night party. Do I like the beach? Yes! do I like taking long walks on the beach…? Maybe if theres going to be some sushi after that long walk, then sure.

I honestly used to go out all the time and party. But my life has drastically changed since two years ago. I don’t care if some consider me boring and call me a grandma because I choose to be in bed at early hours rather that at a bar on the weekends. I love how I live my life. I love training, and I love resting my body so that I can train even harder the next day.

But I’m getting carried away here from the important topic of the day…FOOD! Lets be real, who doesn’t love food??! Your not my friend if you don’t. And thats just sad, because I’m a pretty fun gal as I’v described above…

So if you love food, and you like easy recipes, heres one comin at ya! I had a craving for pizza the other day. And because I typically like to keep my “down and dirty” foods (aka anything  I consider a cheat food) for the weekends, I decided to throw together a healthier quick version of a bagel bite! I got a request for the recipe of this baby after snap chatting it!

-I use whole grain english muffins

-split them in half

-spoon some tomato sauce on them

-topped them with onions, sliced peppers, low fat cheese, chopped turkey pepperoni, some italian seasoning, and crushed red pepper

-threw it in the toaster oven

-BAM Pizza Bites

I’m gonna start getting more creative with these soon because they are sooooo easy, cheap,and great for pre training meal. I’m thinking a mexican and BBQ style Pizza bite soon.

Healthy Pizza Bites

DEADlifts.

Today was a heavvvy Deadlift dayyy Heaviest Iv gone since injuring my shoulder a couple months ago (AC Joint sprain). It was one of those days where my mental focus had to be on point. One of those days where I knew I just had to get it done and not think twice about it.  It was also one of those days where I had to make sure to pee before each set…

My first set started off fine, weight felt good, form felt good, things were movin’ along 👌. Then as I kept reppin out, naturally my form started to break and I started playing the mind body game. Goes a little something like my mind yelling “stop acting like the old geriatric water aerobics grandma that you are and just get this shit done!” Then even though my body feels like collapsing, it usually just listens.

Anyway, I did around 87ish% of my comp weight with a trap bar for 4 sets max reps on a minutes time.

Set 1-12 reps (video in link above)

set 2&3- 10 reps

set 4- 13 reps

Set 2&3 were the worst. I was running down, form was breaking earlier is the sets than my first set and reps were becoming slower

set 4 I decided to just give it my all (not that I wasn’t for my other sets), but my motivation really kicked in on this set. I wanted more than 10 measley reps. I felt a kick of energy, anger, and aggression. Pulled out 13 which I felt good about.

I didn’t want to give up or give in. I like to make sure I finish strong. My mental focus is going to be so huge for me these next couple months. Mentally continue to push myself. Because as soon as your mind gives up, your body gives up. I was not built to give up.

I know there are girls training hard out there that I’ll have to come up against. But that’s not what I want to focus on. Right now I want to keep my focus on MY training. And not worry about anything outside of that.

Road to Nationals 2015

       Alright! Back in the blog game once and for all!! I have nationals coming up in about 10 weeks, and I really want to use my blog as my outlet for anything I want to vent out during this time, things I want to note, and just my overall experience of it! After all, that’s kinda what a blog is for right?

I mostly like to do these because I like to look back on them. See how much I’ve grown as an athlete and how much I’ve learned about myself. I was just reading over my post from April 2014 the night before my very first competition. I wrote my feelings as “being calm, yet very very nervous.” Well here I am over a year later, and I believe 7 competitions under my belt, and the nerves before a competition haven’t gone away! I guess some things don’t change 🙂

Last year after qualifying, I decided not to go to nationals. I checked over the weights of the events I was no wheres near ready. Would have been a good experience regardless? Well yeah, of course! And can you ever be truly ready for a strongman show? NO WAY! Things can change that very day that you won’t be ready for! Events can change, weights can change, the weather can change, you could forget your underwear!

But with that being said, to cough up the money to make that trip and (I’m not being negative just being honest) to zero probably all if not most the events (potentially getting hurt) was something I just didn’t feel up for. I was still working on building my strength and wanted to give it more time, instead of putting it through a big test that I knew it couldn’t handle just yet.

But here we are, a year later, stronger, more knowledgeable with this sport, more confident, but yet still will always be a complete nervous freak.

I have 10 weeks to prepare as best as I possibly can. I have a trainer who I’v been working with for about 9 months now who is busting his butt to help me get ready. I have my family, boyfriend, and friends who have been supporting me non stop this whole way. I have an amazing gym full of amazing people who have helped me so so much and I honestly can’t thank them enough!! I’m a competitive person, so naturally I go into every competition wanting to win. But even if I don’t win, going and competing with the strongest women in America will be so incredibly awesome in itself. But no doubt I’ll be doing everything I possibly can to my best. And this experience just brings me one step closer to my overall goal. Of one day being world’s strongest woman.

Stay Focused.

Hey guys! Alright, so typically I try to focus on me, myself and I when it comes to my training. I don’t think about what anyone else is doing, saying or thinking. Its a waste of time to put in the effort to care about that kind of stuff. But these past couple weeks my competitive side has gotten the best of me and I started to push my body wayyyyyy too hard. I started to get stupid minor injuries that weren’t necessary and only making me frustrated. Finally after clearing my head and talking with my trainer I have gotten back into my focused mindset and am ready to dominate these next 4 weeks before my competition!

There are two videos, because I’m not tech savvy annnnnd for some reason my computer doesn’t have iMovie so I couldn’t merge them. Oh wellll anyway, enjoy!! Comments and questions are ALWAYS welcome. Stay strong guys!

Strongwoman video blog!

Hey Guys! I haven’t posted in a reaaaaaaal long time! But I decided to start doing video blogs. Check out my first one! Comments, questions, and everything in between are always welcomed!!

Tomorrows the Day!

       I know I haven’t posted in a while, and thats mostly due to the fact that I never really felt up to writing. That’s usually what happens when I have a blog. I tend to be a bit MIA for a little, but no worries I’m back!! And tomorrow is the day! Tomorrow is going to be my very first Strongwoman competition!

I truly can’t believe how fast this came! I also keep forgetting!! Which sounds really bad and laughable, because you’d think I’d be jumping up and down in excitement in anticipation and not being able to think about anything else!

But for some reason, I’m rather calm. Yes nervous, very very nervous. But still I’m calm. And that’s just me. When it comes to competitions I get more nervous than I do excited. Mostly because I’m not the best competitor. I psych myself out, I go blank, I get queasy, I over think. At least thats how I’d always get at most of my track meets.

But tomorrow I’m going to change that. Tomorrow I’m going to treat it not like a competition against a bunch of other people.  Instead I’m going to treat it as a celebration! A day where 4 months of working my ass off almost everyday, pushing my body to the limits, changing my life completely, putting my wants and needs before others will be celebrated.

I know what I have accomplished. I know what I can do now. And I don’t need to prove anything to anyone. Of course I’m still going to bust my butt tomorrow and shoot for the moon. I’m an athlete and I want to win, who doesn’t? But even if I end up in dead last, it won’t take away from how much stronger I am inside and out. I’ll still be a strongwoman.

A special thanks to my friends and family who have been there with me and who will be there with me tomorrow!! Your support and encouragement mean everything to me! And a thanks to my trainer Rob Marino and Jenn Finucane! Rob has taught me everything about this sport along with building my strength in the weight room! And Jenn has been there supporting me every step of the way if I ever needed anything! You both have helped me more than you will know! Giving me more confidence, strength, and will power. If anyone ever has any interest in  needing a trainer, I will always HIGHLY recommend these two! They will kick your butt into shape!

Welp I have to continue with prepping my food and preparing for tomorrow!! I will post soon to let you guys know my outcome!!

Forget the Past, Live in the Moment.

Good morning!

Last night I hit a pretty big realization which just motivated me to the max. What I most realized was that I had probably one of the best cardio work outs on my own that I’ve had in a loooooong time. And that was mostly due to the fact that my other cardio day this past week was complete crap. I made excuses after excuse that day, “my legs were tired from my leg day Monday”, “It’s snowing really bad out and I shouldn’t stay long”, “Well I did this many sprints, sooo that should do the trick”. GRRR just thinking about it makes me so mad!

I’m not one to not put my whole effort into things anymore. That was the old me, and it made me so mad that I let the old me slip in and make excuse after excuse to make myself feel better about the situation. The main reason why I’m frustrated is because my trainer gave me a goal weight to hit by February 14, which I know I can do! But if I continue to have crappy cardio days like that, then someone might as well hand me a donut because it just won’t happen…(I have donuts on the brain because tonight is my card night 🙂 !)

But thats why last night I knew that I needed to forget about Tuesday, I can’t change what happened, and hey I slipped up it happens. BUT NO MORE! I woke up yesterday on a mission, a mission to kick my own butt harder than I’v ever before!

I focused on my eating, went to work, then on my way from work I was off to the gym. I snacked on some sunflower seeds to get a little energy kick. Mind you, my drive from work to my gym is about 35-40 mins depending on traffic, and usually I can time my eating before workout out right. But anyway, I put my motivation cap on, put my handy dandy Polar Watch on so I could keep track of calories, and off I went!

I first attacked the rowing machine because treadmills were all taken, (I do HIIT [High intensity interval training] on all the machines I use). Then I ran over to a treadmill, when I saw it was freed up! SCORE! Now we can get this party started with some sprints! Whelp, as soon as I started going, I got a major you didn’t digest those stupid sunflower seeds you just ate cramp! I tried to keep sprinting through it, but it was useless. Beyond frustrated I knew I had to switch gears. This was NOT going to stop me, NO excuses here!

I decided to kick my butt in other ways…I did HIIT on the stationary bike and battle ropes. Did some ab work then light arm work. Then went back over and did more battle ropes and decided to finish with some HIIT on the stair master (which by the way, as much as I love that burning feeling, the stair master is the devil).

After an hour and a half I believe I was successful and it felt great! I got in a nice stretch afterwards, went home, had some isopure, ate dinner, and was lights out at 10:00.

Basically, we just have to remember that you can’t change the past, so why dwell on it?? Why waste all that time when you can enjoy the present moment? We never know how many present moments we are going to have (morbid, I know) so make them meaningful!

Oh by the way, I’m off from work today so……I’ll be back. 😉

Fats, a Carb Nighter’s Best Friend.

Goooood day good day!

All morning before my workout, I’ve been doing a little cooking and catching up on some How I Met Your Mother. I figured I’d start waking my brain up a little and do a little post about how I have really started to acclimate to carb night. Annnnd if any of you follow my instagram you saw that I made egg bacon muffins with some deliciousness inside, which I shall be sharing with what exactly that is here!

Lets see, it has been almost 2 months now that I have been venturing on this carb night diet. I have made noticeable progress in my muscle mass and weight loss. The scale might say that I have made minimal progress with only losing about 9 lbs, but thats because I am also gaining lean muscle mass! I recently checked my BMI and Body Fat and that has been decreasing!! I am proud to say that I am not longer in the Obese category yay! I also started to measure myself and take more progress pictures and those have reallllly showed me how far I’ve come! So guys don’t always trust the scale! I REPEAT don’t always trust the scale!!

Annnnyway, I am now understanding the way ketosis works and understanding what my body needs if this way of eating is really going to work and keep me fueled. I have noticed a HUGE difference in how I used to eat when starting this diet to what I consume now. I started off with thinking “oh ok so low carb aka no grains…meaning meats, cheeses, and fats” aka I ate bacon, cheeses, eggs, chicken, cheeses, red meat, cheese, ground turkey…and did I mention cheese?? Then after just feeling tired most of the time and lethargic, I was constantly asking my trainer questions about the diet almost every day! But he was very knowledgeable abut carb night, because he used to do it, and I wanted to make sure I was doing it right!

So here I am, yes it took me over a month to finally get it but hey at least I got it! I know, not only focus on my carbs but also on the fats I eat and the amount of fats! I no longer eat a boat of cheeses during the day to get my fat contents, instead I eat and cook with oils (extra virgin olive oil, coconut oil, avocado oil, saffron oil), I snack on seeds and nuts, and I have a half to a full avocado every day! I even eat a little chunk of coconut oil before my workout and throw a little chunk into my morning green tea. I may add some cheese in my omelet or meals every now and then, but the majority of my of fats are coming from healthy monounsaturated and polyunsaturated fats! And let me tell you what a difference it has made! I feel energized, and I don’t feel like I could have a heart attack at any minute with all the saturated fatty cheeses and meats I was eating. SO TIP for eating carb night…keep track of those fats!! They are a carb nights BEST FRIEND!

Nooooooow recipe time! Yay!

Turkey Bacon Egg Muffins

1 muffin=10g fat and 1CARB THATS RIGHT 1 CARB!

Serving size: 6 muffins

Ingredients:

-6 stripes of turkey bacon

-a half a habanero pepper

-6 eggs

-1/2 cup of baby spinach

-4 breakfast turkey sausage links

-about a 3/4 cup of parmesan cheese

-Start by buttering your muffin tin and setting your oven to 350.

-Then take your sausage links and slice to casing in half and take the meat out of the casing so you can have ground breakfast sausage. Heat up and brown the turkey in sausage in a pan.

-Next crack your eggs into a bowl and add in the diced habanero pepper, chopped spinach, salt and pepper, cayenne pepper (I like my food spicy), some crushed red pepper, and some of the parmesan cheese (as much or as little as you want).

-Wrapped your turkey bacon around the muffin tip

-Pour your ground turkey into the bowl with your eggs.

-Then pour your mixture into the muffin tin and top it with a little more parmesan cheese

-Then pop in the oven for about 15 or so mins and BAM!

Turkey Bacon Egg Muffins!

I added some sriracha sauce at the end 😉