Run for your life…

Did you think I was dead? It is only reasonable after disappearing for a couple of days with no word of warning. Your concern is touching, it truly is.

You see, I had to run a half marathon on Saturday. My mark was avidly training, and joining his running group was about the only way I could get close to him and begin to work on extracting information. I may have won my mark, however, I did not win the race. Seriously. Sprint in pursuit over short distances? SURE! Run 13.1 miles very quickly all in one stretch? I guess also sure (I did it after all), but not without SERIOUS COSTS. Fortunately playing the flirtatious cripple post race really endeared me to said mark, so it wasn’t all a loss.

Regardless, my burpee game took a hit. I took Sunday off from all activity except for walking 17,000 steps as moving about was about the only time my IT bands weren’t irritating me. And yesterday was back to business as usual–no more mission, back to boring ol’ cover life and the burpee/yoga challenge. I am sure all of you kept up without me while I was away, yes?

Mission Objective:

See you back in the fray. Smoochies, darlings.


Check in at the safe house

I am going to take a moment to pause from the aggressive forward momentum of our little physical prowess challenge and actually cover this whole ketosis business I keep casually mentioning. Believe me, there are very good reasons why I have been putting it off, namely it is difficult to dedicate the sheer amount of time it is going to take to write this all out in a cohesive manner when I have, oh, some international criminals to seduce and take down. All of this takes energy, you know.

Regardless, if I am going to tout my fat dominant ways as being my own personal holy grail, I figure I will need to explain myself at some point. Congratulations. You have reached that point.

Simply put, a ketogenic diet is a high fat, adequate protein, low carb approach to consumption that causes the body to deplete glycogen stores and instead utilize fatty acids as fuel. When in ketosis, the body will almost immediately convert fat into ATP (Adenosine triphosphate), and ketones (ketone bodies) are a natural byproduct. Some of these ketones (acetoacetate and ß-hydroxybutyrate) are utilized as energy––for instance the heart and the kidneys prefer ketones to glucose, and a brain on ketones is a healthy brain indeed. The ketone molecule acetone, however, can not be used by the body so is secreted out in urine and breath.

Thing to note: A dangerous condition called ketoacidosis can develop in those with type 1 diabetes, and it is sometimes confused with normal ketosis. The body usually avoids this state by producing insulin, but people with type 1 diabetes are unable to produce insulin. Even most people with type 2 diabetes who inject insulin usually produce enough insulin of their own to prevent ketoacidosis.

Now, there are a lot of resources that have beaten this particular horse to death, and so I will leave you with links to those resources as I am not in the practice of hanging around horses, dead or otherwise:

Ketogenic diets are, in a word, controversial. The idea of high fat diets goes against decades of nutritional science and public health agendas that are supported by the (fallacious) lipid hypothesis. I feel that my own experience with ketosis (improved energy levels, improved athletic performance, improved sleep, reduced body fat percentage) are enough to convince me that it is a worthwhile endeavor. If you disagree with these principles in such a way that you feel indignant and/or excessively angry please note that I really could not care less. I mean this in the kindest possible way. You understand, don’t you darlings? That whole time issue that I mentioned at the start is still applicable.

If you are new to this whole shebang and you are interested in getting started, I recommend beginning by using a keto calculator to calculate what your macros should be. There are an infinite number of resources online on how to most effectively get started.

Disclaimer: This is not a complete and comprehensive overview of everything that I bring into my personal training regiment. Provided I am not killed in a sting, or whisked away to infiltrate an international terrorist organization, you will probably get pieces to include in a more complete portrait over time. As with all things in my line of work, no guarantees.

Mission Objective:

Did you think I had forgotten? Silly, silly, Interwebs. I never forget.

Good night, and good luck. Smoochies, darlings.

You know you want to be her.

Menu du Jour

As I was working through some of the more dull aspects of running around collecting intelligence recently (I know you are curious, and yes it is classified), the thought occurred to me that some of you may be wondering why I picked yoga. It doesn’t seem very spy like when one thinks about it, does it? And in some ways, I suppose this is true.

However, you will not find talk of the universe rising to meet you or inflated spirituality up in this bitch, though I can’t prevent some of this in the resources that are available (my influence only extends so far). Yoga does allow me to focus perfectly and shut out external stimuli and internal noise while honing flexibility and strength–all integral in the life of a spy. That being said, day three of our Mission Objective is upon us.

1.) Gentle yoga sequence/warm up:

2.) 20 min. Core Strength Yoga Sequence

3.) 10 min. practicing Baby Bakasana (Baby Crow)

4.) Seated Sequence:

5.) 100 Burpees

6.) Hit at least 10,000 steps

As always, good luck. & smoochies, darlings. 😘

Asana Level Kick Ass

Being a spy requires constant physical maintenance. This would be seemingly obvious, however I am constantly surprised at the number of representations on television that show agents constantly kicking ass while seemingly wrapping up all of their time in romantic intrigue. Don’t get me wrong, sex is a great work out. Its the standing around and talking all of the time part that gets a bit pesky.

I like to tackle things in obsessive and incredible meticulous ways. Want to know how to bring a person to their knees with a look? Practice, darling. Want to be strong and nimble enough to evade enemy threat? Same principle applies.

First Mission Objective:

25 day challenge

I completed the first day of this mission myself yesterday with 100 burpees and 1 hr. 15 min. of intense strength yoga (what kind of inspiration would I be if I didn’t participate?). I am sore. Therefore you, too, will be sore if you choose to accept this mission as your own. I personally feel as though my stint undercover in small town America has left me a bit soft, and my inner thighs are about ready to reduce me to a whimpering heap. Will I let this get the best of me? I don’t think so.

Speaking of efforts, here is a list of my supplementation. This may or may not be helpful to any of you anonymous internet inhabitants. My obsessions are not exclusive to being fabulous and building proper habits. I also enjoy (pina coladas and getting caught in the rain) being thorough.

Supplements :

  • Green Tea
  • Cinnamon
  • Alpha Lipoic Acid
  • GTF Chromium
  • BCAAs
  • CoQ10
  • Vitamin C
  • Vitamin D
  • Zinc
  • Magneseum Citrate
  • Biotin (although this is only because there is very dubious anecdotal evidence that it contributes to hair growth and, at this point, I will do anything to this end as I am of the opinion that long flowing hair is the sexy)

I have a pretty touch and go relationship with supplementation in that most of the time there is very little supporting evidence to its efficacy, however I have tried to pick the supplements that will give me benefits in fat loss, electrolyte retention as this can be problematic for highly active keto (more on this keto bit later) peeps, and recovery.

Smoochies, darlings. And don’t die. 😉


Let’s cut to the chase. I am a spy. The many aspects that lead me to being physically and mentally prepared to do my job are built upon a foundation of food and exercise–a routine that I swear by as it is my only comfort through long nights of not trusting anyone and wondering whether or not my next mark is going to be a huge bore.

This is essentially why I am here, sending out some documentation of this recipe for a super spy to the vast expanses of the Interwebs. Things have gotten too boring for a girl like me, and maybe, just maybe, I can help cook up a few more adventures in this world.