Superhero Conditioning & Superfoods

I know we all have those weeks when you feel like you’re chasing a moving train, you’re utterly exhausted and cannot seem to get enough sleep, and each time you cross something off your “to-do” list, five more things get added to it. Last week was one of those weeks for me. It was rough. I was unusually exhausted and every time my alarm went off at 4:15 a.m. all I could think about was “I can’t wait to go to sleep tonight…” I was like the Gestapo about getting to bed before 9 p.m. if not no later than.

“That’s it! TV off! LIGHTS OUT!”


I don’t usually publically moan and groan about such things, (I usually reserves such fascinating vent sessions for Eric :), but even though I have Superhuman Strength (haha ;)) I AM human!

Despite my daily countdown to SLEEP Saturday when I could actually sleep in, and I mean like REALLY sleep in until 8 a.m., last week WAS a week chock full of goodness

Superhero Conditioning 

For Tuesday’s 6 a.m. Iron Body Conditioning class I planned a Simple but Not Easy class that included my second favorite “plus one movement” next to the Get-up; CRAWLING. (Refer to the book Intervention, by Dan John to learn more about “plus one” movements).

For those of you who don’t crawl, you should try it sometime. It’s harder than you think. There are all different types of crawling from baby crawling to leopard crawling, to spiderman crawling, to even loaded crawling. Tim Anderson, Co-Creator of the Original Strength System, explains how crawling can build Superhuman Strength in this video:

To learn more about crawling and about the Original Strength System visit the Original Strength Website.

I started to incorporate crawling into my training program after I returned from attending the Original Strength Workshop in New York City, NY this past January. (Read more about the Original Strength workshop and how Original Strength helped me in my post Reset, Restore, Rejuvenate – The Magic of the Original Strength System). Two to three times a week I warm up with a loaded crawl and two times a week I crawl, continuously, for time. I’m up to 10 minutes on average, although this past Sunday I crawled continuously for 12 minutes. My goal is to leopard crawl the entire time but I work in some baby crawling for active recovery. Leopard crawling is very challenging!

I usually crawl at the very end of my training session or occasionally have class crawl at the very end of class. Last Tuesday I had class crawl earlier on during class for 10 minutes continuously, alternating between leopard crawling (forward, backward, side to side), and baby crawling for active recovery. I decided to join them and I really liked crawling for time as one of the first things done, early on in the training session versus at the end.  Below is part of the board from class last Tuesday…


Then I had them finish up with 10 minutes of one-arm swings, for a total of 200 swings (which I also took part in because I was all warmed up from the crawling, how could I not?? :)), and 5 minutes of continuous racked carries, 30 seconds per side.

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In case you haven’t noticed, we have a Superhero theme at Iron Body Studios within which we create Superheros at the Iron Body Fortress. Training should be FUN, and who DOESN’T like Superheros! #BeXena #BeThor



In my countdown to Sleep Saturday last week, I was incredibly fortunate to have two childhood friends come by Iron Body Studios for a visit on Friday. Brother and sister, Erik Pelton and Jackie (Pelton) Hoglund. I’ve known Erik, Jackie, and her twin sister Lesley since before elementary school. I have memories of rocking out to Michael Jackson’s “Pretty Young Thing” with Jackie and Lesley at their house when I was a child. They were some of my best friends growing up! Erik is also our Patent and Trademark attorney. So if you’re looking for a good Patent and Trademark Attorney, then give his firm, Erik M. Pelton & Associates, PLLC a call!




Erik lives in Northern Virginia, and was visiting for the weekend to run the Boston Marathon on Monday. This was his first time running the Boston Marathon, and he was doing it to honor those impacted by the Boston Marathon bombings at last year’s marathon. He needed to keep moving Friday and Saturday before his full rest day on Sunday, so he decided to take an Iron Body Conditioning class. Although brief, it was a great re-union and hopefully next time we’ll have more time to catch up.

I have yet to hear about his experience running the Boston Marathon this year, but I asked his sister Jackie if I could hijack this picture of him for this post. #BostonStrong #BostonProud!




Superfoods (and SLEEP SATURDAY!)


After I clocked in a solid 10 hours of sleep, I had to spend the day working on distance coaching programs and other client programming. Fortunately this also allowed me a little time in the kitchen when I took breaks.

Before I got down to work, Eric and I scrambled up some eggs with banana and hemps seeds.  I know, I know, it sounds weird, but it’s absolutely delicious!  It tastes sort of like a waffle with banana, but not… You should try it!


In the spirit of spring, for lunch I made myself an Iron Body Superfoods Smoothie.


 This is what was in it:

  • 1 Cup Coconut milk
  • 1 Scoop Dale’s Vanilla Raw Protein Powder (OPTIONAL or can use Garden of Life Vanilla Raw Protein)
  • 2 TBS Spectrum Decadent Blend  (has flax, chia, coconut & cacao powder in it),
  • 2 TSP Cacao Nibs
  • 1 Banana
  • Frozen Strawberries
  • ½ Avocado (can also use ¼ avocado)
  • Spinach – As much as you can pack in the blender!

For dinner I made a Kale Salad to go with the burgers we had. It was a variation of Daphne Oz’s, from The Chew, “King of Greens” Salad.

Here is the recipe I used:

Kale Salad


  • 1 large bunch Lacinato Kale (leaves torn into small pieces)
  • 1/4 cup Olive Oil
  • 1/4 Fresh Lemon (Add more lemon if desired and can also add zest of lemon if desired)
  • 1/3 cup Dried Cranberries (or currants)
  • 1/3 cup Pine Nuts (toasted)
  • 1/4 cup Pecorino (grated)
  • Salt and Pepper


Add the kale to a large mixing bowl, season with salt, pepper and drizzle with olive oil. Massage with your hands making sure to coat the kale with oil and begin to break down the cell structure.

Grate the zest (optional) and squeeze the juice of the lemon over the massaged kale. Add the cranberries, pine nuts, pecorino and toss to combine.

If you’re interested in more recipes like this and tips and tricks to help you to learn how to eat healthy, EASY and intuitively, then join me for our next Iron Body Restore ONLINE Nutritional Coaching Program that will begin on May 1.  Learn more about the Iron Body Restore Online Nutritional Coaching Program HERE.

Dare I say, Spring is FINALLY HERE! So get in your Superhero Conditioning and chow down on some Superfoods!  

(And of course sleep, all Superheros need SLEEP ;)…)



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