Healthy Lifestyle Philosophy

2014 – The year of the Spartan

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This year I plan on doing 3 Spartan races (learn more at www.Spartanrace.com).  What I love about these obstacle course races is that you are being challenged in every dimension of fitness – mental and physical, strength, agility, cardiovascular fitness…you name it!

I think that my workouts have always been a little one-sided. If I am doing really well with cardio, strength suffers and vice versa. So, this is a good way to be forced to do it all at once and be a well-rounded health nut.

I started 2014 with Shaun T’s Insanity Cardio Power! phew! What a workout.  I’m going to be posting about my training until the race in August along with daily tips that Spartan sends out.  Keep tuned and feel free to join our team – Sandy Bottom Crew in Amesbury, MA (we are running on Sunday).

Today’s Food of the day was Cranberries and the recipe that got sent out follows:

Healthfield Cranberry Sauce

by Andrew Thomas, Nutritionist.

20-30 minutes
Serves 3-5
Vegan, gluten-free


  • 3 cups of cranberries
  • 2 oranges
  • 1/3 cup of honey
  • 1/4 cup of water
  • 1/2 teaspoon of cinnamon
  • 1/4 teaspoons of nutmeg


  1. Peel orange, remove white rind, and chop into 1/2″ pieces.
  2. Add cranberries, orange pieces, honey, water and spices to saucepan.
  3. Bring to boil.
  4. Once boiling, reduce heat to low and simmer for 25 minutes, stirring every now and then.

Remove from heat and pour into bowl. The sauce will thicken as it cools.

And here is the Spartan Sprint (our race length in Amesbury) Workout of the Day:

Spartan WOD for 01.01.14
Day 1 of 31: January Boot Camp: Sprint Edition

Simplify, simplify.
– Henry David Thoreau

Jump rope 5 minutes
Dynamic warm-up
Skip, high knee jog, lateral lunge, back pedal

Main set:
.5 mi run, hard
10 push-ups
5 pull-ups
15 crunches
Repeat 1-4 times, on 10 seconds to 1 minute rest

Jog/walk until workout has reached the 50-minute mark.


Editor’s Note: This January, the entire month of Spartan WODs have been designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014.

Even if you selectively incorporate the next 31 workouts into your training, we hope they provide insight into how to structure preparation for a Spartan Sprint, and give clarity into building month-long workout programs for yourself, when you are ready for a 31-day boot camp. As always, adjust these workouts to your specific needs and goals by scaling them to your current ability. All workouts can be cut in half, or doubled – do what you can, as best as you can, given your ability and time constraints. For more information on the month-long program, swing by our blog.. You will find fundamental training principles for dominating a Spartan Sprint, as well as a calendar of the upcoming workout durations for the entire month, to best help you plan these Spartan WODs into your schedule.

This program was adapted from a Spartan Sprint training plan found in our free eBook: You’ll Know at the Finish Line – A Spartan Guide to the Sport of Obstacle Racing. Download it for free.


You could also join me for New Year New You Bootcamp to get fit ASAP.  Click here: www.ElementalHealthandWellness.com/events.html


Author: Chantell

Have you been wanting to make a healthy change but didn't know where to start? Well, you've found it. My mission for my counseling practice is to improve the health of those who never realized quite how important it was before. I want to show the path to those who might have wanted to find it,but got so lost with all the information out there that they didn't know where to look. You deserve to be healthy and happy - all it takes on your part is a decision to make it happen and to have a good support system in place.

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