Plank & core TORTURE, killer #slider workout

I was considering taking a full-on rest day. I’m sore from yesterday’s HIIT. Those 3 rounds were killer, and doing three sets of pull-ups and chin-ups… I left the weighted vest off for those because I’m working to the MAX of my strength, even with a crossfit strap assist.

I watched this round & thought, This is a burnout? It’s a lotta fucking plank! Since I’m going to be making a vegan Mexican feast for an early dinner, I decided to do the unheard of & just do a quick, under 45-minute workout, and I left my vest off again. I didn’t burn much at all but I worked my core!

This’d be great do do along with skipping. It’d make the amount of planking easier, with the upper body getting to rest a bit between them. That’d make a 60-min set though, putting skipping before moves 1-30.


Workout starts about 6min in


  1. Mountain climbers – on sliders
  2. Wide arm push-ups, arms sliding out wider and then back in. Feet stay wide.
  3. Slide one arm forward, then out to the side for a push-up, alt arms.
  4. On knees, slide both arms out to the front & then back.
  5. Circle arm out & to the side. Bring same side knee in to touch elbow. Alt sides.
  6. Knee in. Circle leg out to the side & push-up. Alt sides (feet on sliders now)
  7. 1 push-up, six fast mountain climbs
  8. Alt spider push-ups
  9. Reverse plank, heels on sliders. Do v-legs and then a tricep dip
  10. Tabletop. Slide one & then the other heel out, then back in.
  11. On shoulders, hips up. Slide both heels out & then do hip dip & press up.
  12. On one heel, the other leg up. Slide the one heel on & then do hip press. Or if that’s too hard just keep the supporting leg in place & do hip press w/out slide.
  13. other side
  14. Plank. Slide both legs in & out. Then slide right leg under & through & do a staggered leg side plank.
  15. other side
  16. Side plank. Top leg on slider. Slide it to the front & swing top arm forward to try to touch foot.
  17. other side
  18. Plank. Slow cross under, alt sides
  19. Plank. Fast cross unders
  20. Pike slides
  21. Plank walks. Slide knees in when down in forearm plank.
  22. Standing! Squat & slide one leg out to the side
  23. other side
  24. Lunge forward & back, one side
  25. other side
  26. Circle out, while squatting
  27. other side
  28. Curtsy lunge
  29. other side
  30. Squat jumps, sort of, both feet on sliders, touching the floor with fingertips when feet slide out.


  1. Tuck abs, on floor with 5lbs
  2. Swimmers, the on your stomach kind
  3. Obliques, on floor, 3lb weight bet feet
  4. other side
  5. 2min bear crawls


After the success of my 1st vegan pizza, C made 2 for jam night & they were a success!

A group of at least five conformed omnivores ate & enjoyed. It makes a great breakfast cold too, right out of the fridge, just like “normal” pizza, or as I like to call it, “the tortured cow variety.”

The secret really is making your own vegan mozzarella. We used a store bought dough both times, btw. And a rolling pin to flatten & shape it. C was skeptical of this method first, but I was following the instructions on the package. Contrary to dire warnings it didn’t stick much at all. You only need to use a little flour. And if you spray the baking pan with a small bit of coconut oil it slides right off when cooked.

Accomplishments for the day so far:

  1. Finally got back in touch with my factory owner friend. I decided not to even try to price by the project. Since my overhead is so low, thanks to the generosity of my BF, I can afford to offer a low hourly rate, less than half what I’d get in NYC. 
  2. Got the missing W2 for my accountant. Had to contact Aquent for the log on info.
  3. Deposited my last check for the goddess illustrations. I’ll be working on inking those later today. I hope there’s a budget for borders because I love that client. She’s not vague. She’s got her own design sense and is a good communicator. I sent her my delivery update… 

Laying out in the sun right now. It’s a hard life! I’d have come out earlier but I was all, “Let me just look at my resume…” Even if the layout’s not 100% done in either version I’m going to print it out later to proof for content. 

Amazing #vegan (mozzarella) #cheese recipe

OK… Any aspiring vegans out there know the problem of finding cheese substitutes in the market. There are some good ones but you either have to waste money trying things out or (better yet) read reviews before you try. Likes: Chao sliced cheese is excellent for sandwiches. Daiya is great shredded and inside stuff (burritos for example). It’s ok on pizza but if you use too much of it, you get a gummy, sticky mess.

I’ve been getting more adventurous lately, making the base level ingredients. I saw a video of vegan mozzarella making & it looked pretty easy. Last time Charlie & I were at the grocery store we picked up some pizza dough. We’d had the tapioca flour waiting.

First I made the cheese and then it sat for awhile, cooling in the pan, while I prepared the dough and some asparagus for roasting. It did get pretty thick & the glops I ladled onto the dough were robust. There was no way to tiny glop it. I was worried it’d be disgusting. No! It was fantastic, just a plain cheese pizza (rosemary dough & a simple, store bought, organic pasta sauce for the red).

It was better than the last pizza at the only decent, night-time kinda restaurant I’ve found in Portland thus far, Portobello. It was miles and miles and miles better than the sad, dried-out melba toasts they serve as vegan slices at Sizzle Pie.

This shit is going to make the best vegan mac & cheese ever…. We’ve got about a cup & a half of it left over from last night’s pizza. I think I’m going to do a pasta with it tonight, if we don’t go out.

Next project will be home made seitan, I think. I find the store bought varieties to be too dense, not like the seitan I used to order at Caravan of Dreams… I also wanna try making some vegan parmesan. I’ve found a decent one by Follow Your Heart, but the tiny jars are expensive.

Vegan Mozzarella

  • 1c raw, unsalted cashews
  • 1 3/4c water
  • 2 TBSP nutritional yeast
  • 6 TBSP tapioca flour
  • 2 tsp apple cider vinegar
  • 1 tsp sea salt
  • 1/2 tsp garlic powder

Soak the cashews for an hour or overnight. I soaked for 2 nights cause I put off the cooking a day. When ready, drain & toss into a blender w/ all the other ingredients.

Cook in a medium sized saucepan on medium high heat, stirring fairly constantly. It’s like making popcorn on the stovetop. You’ve gotta pay attention. Little lumps will start to form as it thickens. Cook about 7min, turning down the heat a bit toward the end. Voila!

#HIIT with skipping & legs, #asana #yoga

I wrote a great HIIT but the yoga was only so-so. I should’ve probably done suryas and standing somewhere in there. Meanwhile C has been working all day on the vegan chili. I’d found the recipe awhile back & said I was gonna make it, but the idea of cooking for a large group of people put me off, I guess. Plus because Wednesdays & Fridays are the most annoying days for me to get to my retail gig, that’s when I’m normally scheduled & this is a super labor intensive dish. I’m impressed with the amount of effort he’s willing to put into it! He went out for the ingredients in the morning & has been busy since.

Funny but after that super intense heat wave, PDX has remained steadfastly chilly. We have some days in the 80s coming up, which means the area I exercise should be at least 70. I’ll try doing more of a vinyasa practice again some time soon.


30min HIIT, Skipping & Squats, my routine

  • (10/50) with Skipping
  1. Squat narrow, 40lbs, A
  2. Squat narrow, 40lbs, B
  3. Squat wide, 40lbs, A
  4. Squat wide, 40lbs, B
  5. Elevated side plank, bottom leg lifting
  6. Other side
  7. Elevated side plank, bottom leg lifting
  8. Other side
  9. Floor side plank, top leg lifting
  10. Other side
  11. Floor side plank, top leg lifting
  12. Other side
  13. Single leg squat, 35lbs, right
  14. Single leg squat, 35lbs, left
  15. Wall sit

Asana (and exercise & stretching goals)

I read something recently where some teacher & blogger described “asana” as that which you do chiefly for the sport value, you know, the poses of social media and attainment. The author believed that people who advertise their classes as “asana” mean that they are workout oriented mainly. Even though my main goal in practicing any form of stretching is mainly to keep steady in the flexibility part of the trifecta / tristhana of fitness (with strength & endurance being the other two legs), the reason I call the yoga part “asana” interchangeably with “yoga” is that my ashtanga background means I’m very used to Sanskrit terms. Except for handstand, updog & downdog of course! No one’s gonna use a sentence when they can use a word. This is the age of communicating in emoticons after all.

  • Back bending intervals in (15/30) for a 22:30minute set. A lot of this is resting too!
  • Urdhva D to stand
  • Drop backs – 5
  • Ticks – 1
  • Finishing, sarvangasana to 5min sirsasana
  • Bhujangasana 1min
  • Marichyasana A 1min
  • Eka Pada Sirsasana 1min
  • Yoganidrasana, 1min each side
  • Parighasana (ballet lets) 1min each side


Page of Wands, King of Cups, Queen of Disks

I’m getting going slowly today, but that’s ok. There’s absolutely no need to rush anything, in my new slacker-artist existence in PDX.

Morning Musings

Had a nice Tuesday. Worked on my illustrations, composition revisions and catalog updating, & got in a good workout. Then Charlie and I went shopping at the two Goodwills downtown, first the more ghetto one on Burnside & then the fancy one on 10th Ave. I felt so Portland authentic! Had never once shopped in a thrift store. It’s just too hard to find my size, generally, but if one is not in a hurry… He got me a few shirts at the first stop, and then a very cute jean jacket at the second. I hadn’t realized how old, yellowed and worn my current one is looking, compared to a fresh, dark wash. My old one is from the Gap and I got it late 20s / early 30s.

After that we went grocery shopping and I made us a vegan dinner that we enjoyed with some wine. We took Henry and Rocco for one of our meandering, cat-style strolls. Sir Henry controls the pace & progression, pretty much.

I really can’t complain that jam night is here again, which it’s going to be a majority of Wednesdays now. There will be beer anyway! lol. OK, I better get cracking at “stuff”. I will try not to put in my contacts and then head straight to Twitter.

FullSizeRender 2

Card 1, within: Page of Wands

Last seen, June 11 in the 3rd position. Initiators of spirit.

Page cards in the present position represent you starting life over again. The Page of Wands shows you with a new idea of taking control over your own destiny. It is a powerful card in the present position, a clean slate with momentum in your favor.

General: In general, this card indicates that things that you started some time ago are starting to come to fruition. It can also show a need for new things – new adventures, new approaches, and new ideas. The Page brings us positive energy. We must supply the follow-through, however.

Spirituality: This can be a very creative time for you, and a good time for you to actually become childlike… dream, play, be inventive. You never know what your creations during this time might come to, and at any rate you will enjoy yourself and this play will deepen and enrich your life.

Keywords: Divine inspiration, faith, enthusiasm, great heart. Messenger and message of God. Miracles. Strength of hearth and faith is sometimes far more powerful than strength or age of body. Follow your heart courageously, fearlessly.

  1. What new territories or ideas are you checking out? Content creator for social media
  2. Who is calling you?
  3. Who is enthusiastic about your endeavors and looks up to you as a mature adult?
  4. What actions are you risking to take?
  5. What are you all fired up about?

Card 2, without: King of Cups

Keywords: Master of your subconscious, knowing the self enough to not be a slave to it but to learn & derive power from it. Connecting to the source. Intoxication. Good sleep.

Introduction: The King of Cups speaks of balanced male and feminine energy; he holds all the positive qualities of both masculine and feminine. Often he indicates a literal man in your life. Usually, when he represents a ‘live person’, he’s referring to a very kind and loving man, who will generally have hair on the lighter end of the spectrum. Know that you are supported by the universe, in ways seen and unseen, when he appears.

General: In general the King of Cups represents kindness and compassion. There is an element of pure and true love in your life no matter what your situation when he appears. Nurture yourself, and allow others to nurture you, when you receive this card in a reading.

Questions to Answer:

  1. What feelings are you keeping under firm control?
  2. In what ways are you a care – giver or counselor?
  3. Who cares for you deeply?
  4. How have you established yourself creatively?
  5. In the second position:

    You have someone – a family member, a partner, an angel – that you can fall back on.  But more than financial or physical help, this is the strong shoulder to cry on, the caring ear that can listen to your problems.  This man can help heal your wounds.

Card 3, advice: Queen of Disks

Last seen June 12, 10 & June 8, in the 2nd position, June 7 in the 1st position, May 27th in the 2nd position & many other times.

The Queen of Disks creates a safe physical environment. Keywords: Safety, stability, prosperity, Physical and financial security. When you have been nurtured into a place of happiness or are bettering a person, yourself or a situation, expect the Queen of Pentacles to appear in your Tarot reading.

General: This card can indicate that you will be spending time, money, and energy on your home, getting it to be more comfortable.

Work: You are likely to make great headway now. A woman with dark hair and/or eyes may play a significant role in your working life; if so, know that she is an ally for you.

In the present position, the Queen of Pentacles signals that you are either enjoying a time now of being taken care of or are happily taking care of someone.

Finances: The Queen of Pentacles is an excellent omen when it comes to money. Your prosperity level is very likely to be increasing. Don’t hesitate to spend some of your new-found wealth. Saving is important, but enjoying your life when you have the means to do so is also important. Share what you have when you can.

Enjoying Friday morning in downtown #pdx

First stop was Blick, to stock up on art supplies. Last time I was there I discovered some new brands & tools. Eclipse & circle templates! Iridescent water colors! So exciting. Then I went through some paint & brush inventory at home & did some price comparisons on the website, making a rough shopping list via my online cart. I’m such a Virgo rising / Pisces sun & moon sometimes! Organized creativity…

I just spent the weeks salary, lol, but with membership discounts & a coupon I went from like $144 to $110. I will use it! I used those ellipses the day after I got them.

The crazy thing is I’m using watercolor paper I bought at RISD for this project. It’s archival D’Arches that’s why. 

I still have a few tubes of watercolor paint that are student grade. If I make anymore illustration money I’ll throw them out, cause it’d be nice if my work lasted decades without fading off. Water colors are delicate.

After that I walked south again for a vegan breakfast at Petunia’s, biscuits & gravy again. I’d debated Prasad or Little Big Burger, but I had the time… More than I thought!

My retail job actually cost me money today! Never mind the art supplies, I wouldn’t have spent $5 on the bus or $14 on breakfast if I hadn’t been scheduled 1-6, but they called & said “Neva mind” . Such is the life of an associate. I don’t have to feel bad about it if I ever need to call in sick anyway right?

I was gonna head to Powell’s after this, to look at tarot cards from a research perspective. Charlie ordered 2 or 3 (can’t remember) more decks with a B&N gift card. He’s getting a bit interested too, but I want to look at the deck he might pick as his own, just for the artwork…

Oh what the hell, I can go and take a look at the “dark” one, Deviant Moon. I’ve been downloading images… Might start with XV The Devil. I haven’t yet seen the level of violence I have in mind for that card. I’m picturing something very Caravaggio.

It could be a 3-year project, 78 themed images. Am I assuming I’ll survive (with ever increasing vision help) that long?

Here’s a fucking #recipe, #vegan quinoa

[EDIT] Quit the Facebook, again, and deleted it from my phone, again.

Red quinoa with sweet potato & chickpeas

I kept track of my variations from the online recipe, but I’ll link to the instructions. This is a one-pot (cast iron skillet in my case) meal. The flavor in this is incredible. That garam masala is amazing.


  • 1 heaping TBSP coconut oil
  • 2 c. diced sweet potatoes (a small dice is best)
  • ½ red onion, finely chopped
  • 1 heaping tsp minced garlic
  • 2 green chiles, seeded and minced
  • 1 heaping tsp. minced ginger
  • 2 tsp garam masala
  • (optional) ¼ tsp. cayenne pepper
  • 1 c. quinoa, rinsed
  • 1 and 1/2 c water, 1 heaping tsp better than bouillon
  • 1 and ½ c. cooked chickpeas (equal to one 15 oz. can)
  • 1 cup leftover pasta sauce with fresh mushrooms
  • 1/2 chopped cherry tomatoes
  • 1 tsp. sugar
  • 1 tsp each salt & pepper, to taste
  • chopped fresh cilantro & about for garnish

Instructions are here.