Moving to a new Domain – Geeky Wellness

Why Geeky Wellness?

I have been thinking about changing to Geeky Wellness for a while. When I started Geeks Who Lift, it was supposed to be a partnership with my husband. We both were working out and he is a runner.

But it became clear, that he is not a writer. It falls on me since I am more concerned with all-around wellness and not just into working out, so I am changing it to Geeky Wellness.

What can you expect?

I will write about wellness in general. Things I find useful in my everyday life, recipes that are family favorites, workouts, and many more things.

As a start, there will be one recipe and one blog post a week. To keep it manageable for me.
If you have a topic you would like for me to cover, please comment below.

 

I am looking forward to help you manage your wellness with my posts.

Fandom and Fitness Scotland

Fandom and Fitness

Fandom and Fitness?

How can Fandom and Fitness got together you ask? They do. I know quite a few gentleman and ladies, that use superheroes as their fitness motivation. I also noticed a lot of fandom related virtual races have popped up as of late. The Winchester’s 67K being one I participated in a few years ago.

The Supernatural cast also recently ran the Seattle Marathon to raise money for charity, with Random Acts.

But I have come across something, that is bringing together thousands of people and doing charity work at the same time. Just recently I discovered the TV show Outlander, one of my best friends has been telling me to watch for the longest time. Finally 3 weeks ago I started to watch and fell in love.

Outlander Fandom for the win!

Then I got an e-mail from Omaze, cause they suddenly knew, that I want to meet Sam Heughan. How? Aside from the internet knowing what I want, I was intrigued to figure out what the My Peak Challenge is.

Google led me to the website where Sam Heughan is the first thing you see. I browed the different tabs and started to really like what I saw. What raised the value for me, is that for the $119,  50% are automatically donated to charity. Another plus is you get a meal plan for the full year and workouts each weak. Since I used to be a certified NASM trainer, I liked this a lot. So I signed up.

I technically signed up for 2019, but as a perk am allowed to browse around the 2018 program. I had already written out my workouts for this week, so I was set there, but the meal plan was what caught my eye.

In my opinion My Peak Challenge is the perfect combination of Fandom and Fitness.

One week in…

I decided to start my hopefully last(ing) fitness journey after Thanksgiving. I usually do grocery shopping on Thursdays, so I only got to eat two days on the plan so far. But if you follow me on Instagram, you have seen some of the foods I get to eat. I love that there is a variety of foods, it is a mixture of macros and calorie counting.  Calorie counts are between 1600 and 1900 a day and the macros are 40 carbs, 30 protein and 30. I am still using My Fitness Pal to log my foods.

So in conclusion, I am down 4lb. and if you like to cook the meal plan is easy to follow. The recipes are easy and quick.

I am looking forward to starting with the exercises next week, which I was easily able to adjust to my current non-existent fitness level. My level of excitement to start a program, hasn’t been this high in a very long time.

Thank you, Sam and the My Peak Challenge team.

 

this article does not include any affiliate links, all opinions are my own.

You can read more about my husband and I here: About us

Thankful

thankful

Thankful

What are you Thankful for? As I am sitting here in my office, needing to work on things for my shop. I got to think. Tomorrow is Thanksgiving and we are celebrating as well. Thanksgiving for me means it’s the beginning of the end of the year. I am mostly done with my Christmas shopping, I have a few things I have to get. I am even going to manage to get my families package in time to the post office for overseas.

So what am I thankful for this year? I am still here. This year has not been easy. I am still trying to cope that my daughter turned 18, graduated from High School. She is still at home, but she goes to school full time and works part-time. She also has a car and is making car payments. So she is busy and very independent. I don’t even want to think about her leaving in two years. But I have come to understand that this is the underlying cause of my depression this year.

I am so proud of her accomplishments and that she is getting the best education right now, learning life. So I am thankful that we are able and willing to help her.

My son, is 15 a sophomore on High School. He is in Theater and enjoys the behind the scenes stuff immensely. His face lights up when he talks about it. He too is very independent and so mature, he decided if he doesn’t get into a college with scholarships, he will do the same his big sister is doing. He is also on track to get his Letterman Jacket at the end of His Junior Year.

My husband is my Rock. He is always there for me no matter what. Yeah, we do have our spats, but mostly they are about little things. I’ve noticed we both have become a little more irritable over the years. He still enjoys running and will participate in his first Marathon in January I believe.

Thankful and more

My year has been odd to say the least. I am fighting so hard to get my small business to where it used to be in 2016, but it has been a struggle as my niche is getting a bit overrun. Things I made in 2012 are now everywhere. And my fandom has grown so much, that everyone tried to dip in. So I am working on coming up with a new strategy for 2019 and it is sometimes so disheartening. But I am here and I will #alwayskeep fighting.

So the struggles, this year, may not seem like much, but they were real for me. I didn’t care enough about myself. It feels like every time, I get on the wagon I fall right off.

What is the Solution?

I am giving myself till Monday, I am organizing the house, my office, and little things so that I can concentrate on myself. The depression doesn’t care much for housework, but I am going to give it a nice F*U and will make an appt with myself to workout every day for 30mins. Setting my alarm for an early time will ensure that I can do so. Turning 45 this year might have had something to do with it as well, but Here I am, fighting. I am uncomfortable in my own skin.

What’s next to be Thankful for?

I discovered a little show called “Outlander” and the main actor Sam Heughan, has a charity called My Peak Challenge, and I am determined to do this year. Being able to participate is what I am thankful for.

I am also thankful I discovered my love for knitting again. Patterns are swirling in my head and need to be written out and shared. Sewing is still a passion and so I will be making purses with my own vinyl designs, as I made some good connections during some networking events.

Being thankful this year is not hard at all. I am thankful we are here because Tomorrow needs us.

You Can

You Can…

You can are two words I have to remind myself of a lot. Facebook reminded me this week, that 3 years ago I started this Journey again. I did well, losing 40lb. Then I had foot surgery and just never got back into the groove.

But here I am today, I got up when my alarm went off, dress and went for walk. It wasn’t a big walk, 30 mins, 1.7 miles, but I could and I did. My life in my head is utter chaos at the moment.

Organize my brain

I am trying very hard to restructure what is going on in there. Imagine just having tons of colors (which are ideas) popping up like fireworks and they are all over the place and it never stops. That’s my brain. So I am working on figuring out how to make it more look like an old-school library catalog.

I have a task list on google, I have a daily planner for my To-do’s, a personal health planner and a small planner that goes with me. When I got out of a very toxic friendship 6 years ago, my brain was messed up. I was on anti-depressants, in therapy and riddled with anxiety. I am good at hiding those things.

What changed?

I have a beautiful family, my husband is my rock, he is there for me no matter what. He is my voice of reasoning and goodness he is a saint when it comes to patience. My kids have been my driving force. I have been functioning, but it’s time to start living again. The magnesium for depression and it seems to help a lot. I also learned how to say “no” which is a very important word.

My goals are:

  • Enjoy my family
  • be healthy
  • be better organized in my business
  • enjoy my friends
  • live my life

So here I am on November 5th, knowing that I CAN.

 

5 Self-Care things I do

Self-Care is very important and not selfish at all.

I learned that self-care is hard and I had to learn how to. After the toxic friendship, I had inherited depression and anxiety. I am much better than 6 years ago, but this year I had a hard time getting back in the swing of things. But this past week it seems like I am getting out of my slump and starting to be me again. There are things I do to take care of myself. Sadly they are not a constant, but this past month I have been much better about it. So here are five things I do for myself and it’s not going to a spa, or spending tons of money.

Daily routines are important

1. Brushing my teeth, washing my face and moisturize

It may not seem like much, but it is important. When I am in a depression, I tend to not take care of simple things. I am also prone to dental problems, so brushing my teeth is a very important step. When I am stressing my gums tend to get inflamed and for me personally, that is bad. Washing my face and moisturizing. I am 45 now, and I don’t feel like it, so I don’t want to look like it. Somewhere I read, if you moisturize your skin every day, it will even itself out even the oily patches and it is true. My skin is in much better condition now.

Teas have so many properties that are good for you

2. Having a cup of tea

I love having a cup of tea in the evening. One of my favorites is chamomile-lemongrass, it’s the perfect cup before bed. I also am a fan of Lady earl grey. There is something about preparing a cup of loose leaf tea. I have some cute teapots I use and most days use my mug from TWLOHA. I do put creamer in some of my teas, but no sugar. It’s just relaxing. Sometimes, self-care is a cup of coffee during the day, which I am fond of as well. 

3. Take a Nap

Sometimes, I steal away from my busy life and take a nap. I try to get enough sleep every night, and right now that is about 7hrs a night. But some days, I worry to much about my family, my business or other things and then am awake. So on those days, I will take a nap. Cause I am no use to people when I am grumpy, can’t concentrate, or just stare at the monitor and not get work done. So I try to take about an hour nap. I set my alarm, but sometimes, I hit dismiss and sleep a bit longer.

4. Read

I always loved to read, but I have been terrible about reading since I have become a mom. I have read all the Harry Potter books, but I am not reading regularly. Reading lets me escape my every day. Right now I am reading Good Omens by Neil Gaiman and Terry Pratchett. I also love Mercedes Lackey and I am known to enjoy a good Fan Fiction. I have a kindle which makes taking books with me pretty easy. My goal is to read a book a month, so we will see how that goes.

Food is important…

5. Food

Yes food, but not the way you think. I make meal plans and cook. But if I need something extra, I will cook a favorite food that might not be on the plan. Favorites in our family are Lentil Soup, Sweet Potato Curry, those are some go to’s in our family. Also I discovered the RX No BS bars and I love them, they are like a treat for me. But I get all the good stuff in my body.

I hope these help you find your self-care. As you can see these things don’t cost a ton of money and they help you feel better. Self Care is never selfish. It’s the best thing you can do for the people you love. When you take care of yourself, you are your best self and they will have the best you. 

Much love

7 Benefits of Weight Training in Women over 40

Weight Lifting

Weight Training in Women over 40

Why is weight training in Women of 40 important? We have been taught from the 80’s that we should be doing cardio to loose the weight and strengthen out body. But as it says Cardio, which is short for Cardio Vascular exercise. And yes, that is for Hearth Health and endurance.  Many Women believe that the only way to loose weight is  to do Cardio.

That is why the cardio machines are packed at the gym and aerobics classes are always full. 

I would like to explain to you why that is NOT the best approach.  When I worked as a Trainer I had to explain to many women why it could be their problem of not being able to loose weight and hitting a plateau. Or why they are starting to get “Skinny Fat”

I have been fighting with my weight all my life and the scale is not the most effective way to measure results. Don’t get me wrong it is a great tool, but not the only one. 

When you do strength training, are you gaining lean muscles mass and it will help you to look thinner and it will increase your metabolism. 

So I it is important to track measurements throughout your journey, if you can get your body fat measured and pay attention how your clothes fit. 

What are the benefits?

1. Increase in Muscle Mass – when we get older, our muscle mass decreases, and int this day and age, women do not do as much physical work as we used.

2. Increased Metabolism- When you are over 40 your metabolism has slowed down. It will be more and more difficult and frustrating to loose weight. So when you build muscles, your metabolism will increase, because muscles are Metabolically active. This means your muscles keep burning calories after your work out thanks to EPOC ( excess post-exercise oxygen consumption). This does not happen if you do Cardio.

3. Reversal and slowing of Bone Density Loss – Our bone density declines with age. This puts us at risk for injuries. Weight training will help build stronger bones.

4. Better Sleep – Any form of exercise can help with sleep and there are studies, to show that weight training can help improve hormonal balance.

5. More Energy It sounds wrong, but resistance training can help you feel more energized during the day. It helps release endorphins, which improves your mood. 

6. Improved Overall Health – Studies show, that weight training in women benefits lowering your blood pressure, resting heart rate and tryglycerides.

7. Love the way you look

This is me in 2008, I had lost 80 and weighed in at 185lbs. I am a size 12, now know I am 5’6″ so I am not super tall and I achieved this by Weight training 3x week and doing cardio 3-5x week. But my cardio also included Kickboxing classes. 

Best Dairy-Free Waffles Ever!

dairy-free Waffles
Best Dairy-Free Waffles Ever!
Best Dairy-Free Waffles Ever!

Healthier, dairy-free waffles are made with almond milk and applesauce.

In November of 2015, I worked with a trainer and he recommended that we go dairy-free. Sow I did and let me tell you for this Swiss Gal it was no easy feat. I still miss me some gruyere, but I am feeling much better these days.

Sunday mornings are a big thing for us, as it is mostly the only day of the week, our whole family gets to eat breakfast together. Now that the kids are Teenagers and one of them eighteen and going to Community College and having a job. Family meals have become less frequent. Therefore I treasure our Family Breakfast and waffles is one of our favorites.

That is the reason I revamped this recipe to make dairy free and low fat, but still as tasty as possible.

Enjoy and please let me know if you tried them.

Best Dairy Free Waffles Ever!

This is one of our favorite breakfasts in on a Sunday Morning.

You can eat them with butter and syrup. In our family, it's agave syrup, peanut butter, dairy free yogurt, and Cherries. (not all together)

Course Breakfast
Cuisine American
Keyword Dairy-Free, Waffles
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6 Waffles
Calories 200 kcal
Author GeeksWhoLift

Ingredients

  • 1 3/4 cups All Purpose Flower can be a cup for cup gluten free
  • 3 Eggwhites
  • 1 3/4 Cups Unsweetened Vanilla Almond Milk
  • 2 tsp Baking Powder
  • 1/2 tsp Salt
  • 1/2 cup Unsweetened Apple Sauce
  • 1 tbsp Coconut Sugar You can use regular table sugar

Instructions

  1. Beat the egg whites until stiff and fluffy. In a big bowl, mix dry ingredients. Then add the milk and applesauce and mix well. 
    Slowly fold the egg whites in and then bake on preheated Waffle Iron. Since there is no fat in the dough, you need to spray your waffle iron with cooking spray, so the waffles won't stick to it. 


 

Fall (ing)

Fall – Autumn

I am one of these people that love fall. I grew up in Switzerland, we had four seasons and Fall was always one of my favorites. When the leaves turn color and you get to take your favorite jacket out of the closet. Maybe even put on a knitted hat.

I fell really hard this year, not physically, but mentally. I hit a wall and did not recover until now. Oh on the outside everything was hunky dory, but on the inside, I was sad, sad for what I lost, sad the world, sad for what is going on in the US.

Change

And then about 2 weeks ago I noticed a change. I don’t know what it was, but it was there. I bought myself a Happy Planner and started to plan out my days the night before. I also noticed that I was more productive and I seemed to be happier. I fell in love with my Happy Planner, I thought that all the hype was crazy, but now that I am in a month, I love it. The planner is what I need to keep on track. Obviously not every day, there are still bad and dark days. But they are fewer.

Then a week ago, I rearranged my office/workshop and I have been so excited in the morning to go in there and get stuff done. I already have a lot of my Christmas line ready to launch soon.

And that brings us to today. I got a mini planner, that is just for me. For my Journey that I am taking. It seems that fall is a new beginning for me, that I let go of stuff that doesn’t matter. I concentrate on things that matter to me. My family, my husband, my friends.

The plan

I am nursing a knee and elbow injury, so full-blown workouts are not working for me yet. So I decided to workout three times a week. And I ordered Resistance Bands so that I can workout at home. I also can take them with me when I am traveling.

I took the mini planner and wrote out my workouts and I am already meal planning, I just have to get a lot stricter with sticking to it. Also, I use a service called Curbside which has helped with my budget and not buying bad foods.

So here is to Fall (ing)

NEVER give up

Today I wanna talk about the struggle. We all struggle some more some less. The most important thing is, we don’t give up. NEVER give up.

January 2006 I walked into Gold’s Gym and my husband paid for 24 personal Trainer sessions. I showed up that Monday and met with this very sweet young lady. Well turns out she wasn’t so sweet after all, she was a tough cookie and an awesome Trainer and with her help I was able to loose 80lb.and she alsways told me to NEVER give up. I even got certified thru NASM to become a personal trainer myself. I was hired by the same Gold’s Gym in 2007 and I loved to work there. I had some great Fitness Managers and some where not so great and that was the reason that in 2010 I quit working for the gym.
In the same time frame I also became friends with a person, that by that time, I didn’t know would be very toxic for me and my surroundings. I also started Therapy at that time and tried to work thru my depression I was diagnosed with. I was on medication and things seemed to get better. But instead I gained weight again, struggled to keep my family happy, the toxic person happy and tried to please everybody. Almost exactly 6 years after I walked into that Gym, I was at my lowest point, if it wasn’t for my husband and my two beautiful Kids I would probably no longer be here.
But then rescue arrived in the form of my sister. She always knows how to set me straight and put things in perspective. She has always been worried about that so called “Friendship” but I had blinders on and wasn’t able to see straight. Which is part of when an empath falls in the trap of a narcissistic person. So on April 25th of 2012 I freed myself forever from that person and live has been pretty good since then.
We moved to another City cause my husband got a better job. I slowly made new friends here and mended things with old friends. I also realized, if some one doesn’t like me it is not the end of the world, it’s ok. Cause I am enough, I am enough for myself, for my family and my friends. I should not have to bend over backwards and try to rearrange my life to please people. It was a hard lesson learned, but I finally heard it.
I was able to get my life back and find my identity which had been taken from me again. I also started my own business and am now a store owner, I have an amazing business partner and don’t feel at all like doing all the work anymore and not getting validated.
But in this 4 year process one thing was still left behind, my body. In August 2015 I weighed in at my highest weight ever 285lb. Yes you read that right. What made me finally get my butt back in gear? A flight to Switzerland to visit my family. It was the most uncomfortable flight I had ever done. As soon as I got back, I started to watch what I ate and slowly went back to the gym and I managed to loose 10lb. but then I met my current trainer Gabriel Lagunas from HolyFit in Austin. He offers online training and that is what i decided to do. I even went gluten free and dairy free after he recommended we try. So from November 1st until March 24th 2016 I lost 33lb. I was down to 242lb. when I went in for my Bone Spur surgery.
Fast Forward to today, I am here, finished my first full week of eating right and working out. Yes it took me this long to get back in the game and the struggle is there every day. Running a new store, juggling two kids in Junior High and HighSchool, and working out is not easy. But the results are there. I have an amazing support system of family and friends, the biggest being my husband, who joined me on this journey and is doing really well too.
I don’t think I ever will not struggle, I have been fighting my weight all my life, it is getting harder, and then put depression and anxiety with that (which I did not suffer from before the Toxic Friendship) it doesn’t make it easy. But nothing is easy in life. And I decided I want to be there for my children, I want to grow old with my husband and I want to be a healthy me again.
This blog will be part of my journey over the next year as I decided to work toward a Transformation Competition, that is held next June. My goal is too look as good as possible, what ever that means weight wise. I know I have to work very hard and I will struggle. I also know to NEVER give up. Will I fall? Almost certain, will I get back up? You betcha. That is the beauty of this journey, I have learned not to beat myself up from my failures, but to learn from them. That is also the reason, even thou I didn’t eat right and didn’t workout consistently, I had only a weight gain of 5lb. from March till now. Which I consider a win.
What will the future hold? I hope to expand GeeksWhoLift into a fitness brand and the first step is in the works with T-Shirts and possibly Geeky Blender Bottles.
Other than that, who knows? But I can’t wait to go on this adventure with you.

Keep Lifting

~Claudia