Holy Buckets…I'm Back!!! Updates GALORE!!

I think my life has finally settled down enough to allow me to start blogging again.

Since my last post I had started looking for a job, living pay check to pay check, and real life decided to kick me in the a$$ with my student loan bills!  I probably put on close to 15lbs of "who cares" weight and I had no motivation to workout besides when I taught cycling 5x a week.  I felt overwhelmed, stressed out, and disappointed in myself.

Needless to say the last half of 2013 was a struggle, but 2014 turned around for me!  At the very beginning of the year I was offered a job which helped with a lot of my stress.  I had also decided in 2014 that I wanted to conquer some goals.  I wanted to tackle things I had never tried before.  I was sick of being "down."

In February one such goal kind of threw itself into my lap.  I ran into someone at a bar in town who also happened to be a fitness competition coach.  Well I was probably over revealing because I had a few too many shots and talked to him about how I'd been wanting to do a competition for years, but just didn't know how to start, what to do, how it all worked, etc.

Well about a week later I ended up meeting with him to go over prep and how contests work.  I had a contest already picked out- NPC Duel of Champions here in Omaha on June 7th, 2014 (the day after my birthday).  I had always thought I would do a bikini competition, but he thought I'd do better in a figure since I am built broader.  We took some measurements and body fat percentage.  I started at 138lbs and a little over 24% body fat.  I check in with him every two weeks for measurements.  After a month I am down to 17.95% body fat and 130lbs.  This last time I went in I had my shoes, so I also got to practice posing for the first time.  Let me tell you it looks way easier than it actually is.  I've been practicing while sitting at work or driving in the car.  I want to do as well as I possibly can.

My shoes!

That is why I have been quite diligent with my prep I figure if I'm in this and I'm going to walk on stage in 13 weeks (OMG!!) why not go for it?  And so far I am loving it.  It has given me something to work for.  I am motivated again.  Not only are my clothes fitting again (which is always nice), but I feel better and I have more energy because I'm no longer eating whatever crap.

I know some people will think I'm crazy for doing it or wonder why.  The reason I'm doing this and have wanted to is to say I did it.  The dedication and will power it takes to compete is amazing to me and I want to prove to myself I have that same dedication and will power!  I have the most amazing support group around me to push me through this.  When I told a small group of my friends they didn't judge and immediately asked if they could come cheer me on when I walk on stage.

My awesome cheerleaders after one of my races- they were the loudest ones!

The biggest issue that has popped up so far is gum.  I started chewing gum to crave my sweet tooth.  Well apparently one day I chewed too many pieces of gum (yes, it's possible).  In case you didn't know there is an ingredient in sugar free gum called Xylitol, I believe.  Well it can't really be digested by your stomach and so the bacteria in your stomach feeds on it which can cause gas in your stomach.  That gas can then turn into massive, horrible stomach cramps.  It was awful- it didn't help to lay down, it didn't help to stand up.  Nothing made it feel better.  Well, I learned my lesson and backed WAY WAY off my gum chewing habits.  

Well, I think that is enough updating for now.  Watch out for my next post!  I'm going to review a brand new product (at least to me) and a couple of possible giveaways coming your way!!!

I'll leave you with this recent quote from Academy Award winner, Lupita Nyong'o.  I think it's quite fitting, don't you?

Suzie Homemaker Alert!!

This crazy thing has been happening this past weekend.  I've been spending more time in the kitchen (insert sexist joke here).  I've decided that I want to save WAY more money, so that I can possibly move away from Omaha after I get my degree.  I noticed I tend to spend the most amount of wasted money on food from Panera or Blue Planet Natural Grill (a local restaurant that only makes food from fresh ingredients and doesn't fry anything!).  

They are both AMAZE-BALLS, but let's face it..they're not saving me anything.  I started searching on Pinterest and the internet for healthy, easy-to-make meals for myself.  Here's what I've come up with so far:

Grain Free Tortillas and Tacos
 

Makes 1 large tortilla or 2 small

Tortilla:

2 tbsp almond flour

1/2 tbsp water

1 egg

Mix together and cook on med heat skillet.  Flip when golden brown (about 3min). Cook for another 2-3min

Top with choice of meat, veggies, and other taco toppers.  In this picture I have ground turkey, lettuce, and organic salsa

Naked Turkey Burgers (from Muscle and Fitness Hers)

Makes 7 small turkey burgers

1lb ground turkey
1egg white
1/2 tsp Worcestershire sauce
1/4 garlic powder
1/4 poultry seasoning
2tsp Dijon mustard
(I also added 1/4 cup bread crumbs)

Combine all ingredients and divide into patties
Cook on skillet or grill! (It was too cold to fire up the grill so I opted for the skillet)

Sweet Potato Chips

1 sweet potato
1tsp olive oil

Cut thin with mandolin (I LOVE MY MANDOLIN!)
Toss with olive oil and spread on cooking sheet (make sure they don't overlap)
Cook at 400 for 25-30min

Also, I made the turkey burgers and sweet potato chips on the same day, so I decided to top the burgers with some chips.  My only remark--WHY DID I NOT THINK OF THIS BEFORE?!?

Avocado, Egg, and Bacon Bake (from Pinterest- not sure who made it)

It's pretty simple:
Cut avocado, take out pit and about 3/4 of the insides and save for meals
Put in cooking pan WITH LIPS!! (this is so the avocado doesn't roll over and dump out the egg). 
CAREFULLY pour egg in each side of the avocado.
Sprinkle on top UNCOOKED bacon
Bake at 425 for at least 15min (more if you like your egg cooked well- like me)

...Oh and for anyone that thinks eating little to nothing is the way to go..well here's my answer..

YEAH..I eat a lot of food!!

Failures and Triumphs

Why do I love crossfit, besides my new found strength, growing muscles, and amazing community?

You aren't allowed to have an ego!  If you're anywhere near or around my level, where the games will always be something you watch on TV.  Christmas Abbot and Andrea Ager are your idols..you also are quite familiar with failure..A LOT!  That's why I love it.  The minute I get a little cocky because I nailed a body weight exercise WOD..I get out on my ass by a damn Oly (Olympic lifting) WOD because I can't get under the damn bar and SQUAT!

It's very similar to love I have for endurance events.  I love them because you won't always have a great run, you won't always PR at every race, and you might just have a shitty training season (like I am currently in).  But everyday you still get out there, you still put in the time, and you still follow your nutrition for race day to perfection.


Some of my friends consider this passion of mine an obsession or weird.  I smile and just walk away because I know in my mind that this all transfers to real life.  I never allow myself to get too cocky, but I never get too down on myself because I always remember that there will be a new day, another chance to try it again.

What is your biggest failures?  How do you overcome them? I try and follow up a bad workout the next day with a confidence boost lift.  Yesterday- I couldn't for the life of me get under the bar during cleans, so today I did squats and am almost back up to my max from before I got hurt! 


PS- next week is Valentine's Day..have you bought something sweet for your loved our for yourself? Want to give your body something sweet without the guilt?! Comment below and see how you can get a discount for EnergyBits!

Avocado on Avocado on Avocado **RECIPE**

Lately I've been having an avocado obsession, so here's a couple of recipes I came up with!!

Avocado and Kale Recipe:
Ingredients:
3 avocados (pit scooped out)
3 lemons, peeled (could use limes or mix them)
2 bags of Kale

1. pit and peel both the avocados and citrus and place in blender
2. mix to consistency you like (I like mine smooth)
3. massage avocado/citrus mixture onto kale leaves
4. ENJOY!

Here's my recipe from the Super Bowl.  My friend, Twyla, has asked me to bring a healthier, gluten free dip that she could enjoy without feeling guilty.

Avocado and Greek Yogurt Dip:
Ingredients:
3 avocados
1 lemon
1 lime
Organic salsa
2 large cans of chicken (in water, 98% fat free)
1 cup plain greek yogurt
spices you want

Layer 1:
Mix spices with greek yogurt, like chili powder or cayenne pepper, cilantro, etc.
Spread into bottom of dish

Layer 2:
Blend pitted avocados and peeled lemon and lime in a blender (leave some chunks)
Add in spices, like cayenne pepper or chili powder
Spread on top of Layer 1

Layer 3:
Open chicken and drain the water
Spread on top of Avocado layer

Layer 4:
Top it all off with that salsa!! and ENJOY


Today's Workout:
*45min of Spin

*18:31 of Lifting:
10 Pushups
15 Power Clean and Press (65#)
25 Bench Jumps
25 Overhand Inverted Row
25 Thrusters (20#)
25 Overhand Inverted Row
25 Bench Jumps
15 Power Clean and Press (65#)
10 Pushups

PS- HAPPY NATIONAL PANCAKE DAY!!  Have you had your pancakes today??  I didn't..would anyone be willing to share their favorite clean pancake recipe?!

Crossfit Competition Numero Tres

Today I got to compete (or participate might be a better word) in another crossfit competition with my box (Crossfit Hydro) and two other local gyms (Crossfit Artis and Crossfit 402).  

It was awesome and sucked all at the same time!! I love these competition between the three boxes because it's not just about winning.  No matter what gym people are from, everyone cheers for each other.  We especially cheer for those who look like they need an extra boost!

They also make me realize how far I've come since I started in July.  If you would have told me 6 months ago that I'd be 100% engrossed in this sport and thriving off the community feel, I probably would have laughed in your face....

..but here I am 100% engrossed and thriving...I think the pictures do it better justice.

WOD #1:

1Min at each station; continous

Double Unders

Deadlifts (95#)

KB Swings (35#)

Jumping Squats

Wall Walks

WOD #2:

5min AMRAP

Squat Snatch (65#)

**This was 5# away from my PR, so I was pretty happy when I did 13**

WOD #3:

10min AMRAP

1 clean (65#)

1 push press

1 burpee

2 clean

2 push press

2 burpee

(and keep going up until 10min)

YEAH..that one kicked my ass

AND here are some more pictures about the community..

Talking to one of the owner's of Fit Farm

Oh Sweet Smoothie Goodness!

So I realized that my vegetable intake has seriously been lacking.....
I also realized that my schedule this semester is going to OWN me....example- I left home yesterday at 430am to teach spin (#PoweredByBits of course) and did not get home until 830pm! Today I left at 8am and will maybe get home around 10pm...yikes!

I decided that adding a smoothie to my day would help with both of my issues- I can put massive amounts of veggies in it and it takes about 5min to make (including clean up).

Here's my first recipe: (Sorry for lack of pictures- I drank it too fast!)

Spinach Goodness
Serves 1

Add the ingredients in this order
4 cups spinach (I also tried 2c spinach and 2c kale..yummy)
1 cup plain Greek yogurt
Blend
1 cup unsweetened almond milk (I used Blue Diamond)
1 banana cut
Blend
ENJOY!

I told you it's super easy! I'll be keeping you updated on other creations I make!

I'm off to Les Mis tonight...has anyone seen it yet?!?
Do you have a smoothie recipe with veggies you'd be willing to share?

8-Week Nutrition Challenge!

My CrossFit box is having a nutrition challenge for the next 8 weeks and I was crazy enough to join!!  It was a $50 buy-in, but I have an opportunity to win it all back!!  Here's the rules, as written by one of the coaches:

Okay, if you're not as skilled in reading messy handwriting (I've had life-long practice with my dad's atrocious writing..you'd think he was a doctor); I'll explain here:

1. It's a combination of zone and paleo (don't worry I'm not done explaining).
2. For the paleo aspect: 
1. Eat all meats, nuts (NO peanuts are not nuts), seeds, and veggies
2. Some fruit is allowed (eat it with breakfast or post workout; try and avoid it later at night, unless you workout at night).
3. Little starch (a little is allowed around workouts and morning)
4. NO SUGAR! (fake sugars are included in this, so dump that crap down the drain!)
5. Keep alcohol VERY limited
3. For the zone aspect: 
1. He took our measurements (weight, body fat %, butt, waist, and arm)
2. Based off all these he gave us our "blocks" (instead of using calories, zone uses blocks, so that you eat more balanced- carbs, fats, and protein)
3. I was given 12 blocks a day 
4. We have to break that into 5 meals a day, so I chose: 3 2 3 1 3
1. This means that at a given meal I will eat that many "blocks" of EACH macro- carb, fat, protein
5. Then we went over what constitutes as a "block"
1. In general, most lean meats are 1oz=1block
2. Eggs: 1egg=1block
3. It varies with veggies and fruits, but if you google "zone diet" there's really good documents that have how much amount of food= a block
4. Every night we have to fill out our charts that give us points, or take away, for everything we've ingested and our workouts.
5. We are also suggested to start taking fish oil (or eat fish) and multivitamins
1. I choose a fish oil (I HATE fish) and it has a special coating, so it doesn't taste funky
2. I have a multivitamin from HyVee based on GNC's women's mega (for WAY cheaper)
6. We also are told to pick 3 meals a week and not worry about zone or paleo.  This does NOT mean to let loose and go crazy; still try and stay healthy, but don't get caught up on staying within the exact blocks.

Okay, so that was a pretty simplified explanation, so if you have any questions: comment below or ask me on my Facebook or Twitter!  Of course, I will still be eating my ENERGYBits before workouts because they fit within my guidelines and they've improved my performance SOOO much!!

Now, why am I doing this?!  Well, recently at CrossFit we've been talking about our weaknesses and nutrition is definitely one of them!  I mean I eat pretty healthy, but I could do so much better!!  Also, it really hit me when one of the girls, that I usually try and keep up with during workouts, said, "I just want to do it to show off all the hard work I put in here."  It's SOOO true; I work my ass off and only eat "pretty" healthy?!  Does that make sense..yeah doesn't to me either!  My sister-in-law tells her friends/coworkers that I'm a "shit, brick house."  Well, I'm pretty small and built, but I'd like anyone on the street who saw me to say that about me!

Also, I decided it was time to make a change and hold myself accountable after the coach took our measurements...yikes!  Now they're not horrible, but NO WHERE near where I would like them.  Here goes..don't judge:

1. Weight: 125#
2. Body Fat %: 22.5%
3. Waist: 29.5"
4. Butt: 35.5"
5. Arm: 10.5"

I'd like my BF% in the teens (not low teens though) and my waist closer to 27-26."

I'll leave you with a picture from my breakfast this AM: 1/4 cantaloupe, 3/4 cup egg whites, and 2.25 cup kale sauteed in olive oil.

Do you follow any special diets?  If so, which one?  

Back to Endurance Racing...

Also, in my exciting news: I have signed up for more races!! The last two "endurance" races I had done were: my 5th marathon in June and my first sprint triathlon in August. I have done a couple other shorter races (5K and 10K) because I am trying to focus more on my speed and strength. Plus, if you've never done a distance race; it is MENTALLY TAXING. I LOVE my marathons because they have taught me how strong I am physically and mentally, but by the time that 5th one came around I was ready to be done for a while. I really liked the triathlon for the same reason, but it was a little easier mentally because by the time I was sick of one event it was time to move to the next one. I had decided I needed a break from endurance racing, especially with my last year of college and a part-time job approaching. I switched gears to shorter distances and fell in love all over.

I had done cross country in high school, but only as a way to stay in shape for soccer. After running my first 5K since high school, I wanted more! I enjoyed getting to run fast and not having to save anything in my tank for multiple hours of running. Then, this week my sister-in-law (who got me to do my first half, my first marathon, and all the marathons and half's since) called me about the Cowtown Marathon in February in Fort Worth, TX.


My rockstar sister-in-law and me after completing RAGNAR
(2 Days of relay running, no sleep, and no showers)

 She said her and my brother were going to run the full and that I should think about doing it. Well, I know that mentally I am not ready for a full; I still need a little seperation period before I put myself through the ringer again (not that I don't enjoy it). Also, we figured it would be a perfect family reunion because a majority of my mom's siblings and my grandma live in Fort Worth AND are runners (yes, my entire family is crazy). I met her in the middle and said that I would do the half because it would require some training, but I wouldn't have to worry about getting a 20-mile run completed while I'm studying for finals. SO, what does this have to do with ENERGYBits??

Well, I am going to be using ENERGYBits as my source of fuel before and during my training and during my race! In case you didn't know, endurance racers have to refuel during the event because eventually your body burns through your energy stores and wants to start taking it out of your muscles UNLESS you give it more energy to take from. I have tried GUs, other gels, blocks, beans..you name it; I've consumed it. Unfortunately, I have one of the most tempermental stomachs and EVERYTHING has done unimaginable things to my digestive system during a race.  I will keep you updated on how these little bits will push me through my runs and workouts!!

People have started asking me if I will be putting CrossFit on the back burner now that I'm adding in more races.  The answer is NO NO NO!  One because I am obsessed/addicted (whatever word you want) to CrossFit.  It has made me stronger and faster as a runner, so I won't stop!  If you need some more evidence that lifting/strength training will improve your running; take a look at Blonde Ponytail's blogpost about running and CrossFit. 

For now here is my upcoming race schedule:
October 28th- 5K
November 22- Trail 5K
February 22- Half Marathon

Is this likely to change?  MOST DEFINITELY. 
Do I have times in mind?  YES, I'd like to PR on all of them.  For the 5K that means anything under 24:30 and for the half I'd like to be under 1:55.  I will keep you updated with my training schedules (once I figure them out) and how EnergyBits is helping me push through and improve my training!!

Are you registered for any upcoming races?  Do you take anything pre-workout?

Exciting News!!!!

 



In case you didn't read the title, I have some super awesome news!!  I was picked to be a Brand Ambassador for EnergyBits!!  In case you missed my review when I first tried them out; here it is again. 

 

I wanted to add a little bit more about the company and how it got started.  The founder, Catharine, started this company after her sister was diagnosed with breast cancer four years ago.  Her Oncologist told her to try adding more alkaline to her diet.  Catharine started reading more about green nutrition, gave up her career, studied and taught nutrition, and then launched this wonderful company!  This was another reason I really wanted to be a part of this company, in some way at least.  If you don't know me or my family I'll give you a quick synapses.  My great-grandmother on my mother's side died from breast cancer and my grandmother on my father's side was diagnosed with breast cancer almost two years ago and survived!  I also have numerous other types of cancers floating around my gene pool along with countless other diseases and illnesses.  I have always understood that nutrtion IS your health care, if you don't eat right and put the right things into your body; you're asking for trouble.  Which is why I LOVE ENERGYBits; I don't have to worry about what chemical is going into my body and how it will effect me not just immediately, but 10-15 years down the road.   If my review hasn't persuaded you to switch to "green energy," hopefully that story will :) 

 

Now what does it mean to be a Brand Ambassador?  Well, it means I get to spread the word to everyone about EnergyBits and how much it has helped my performance!  I will get to give (thanks to EnergyBits) discounts and giveaways to followers, so if you haven't yet make sure you "Like" and Follow EnergyBits on Facebook and Twitter.  Also, "Like" my page, The Young The Fit and Follow me on Twitter for updates on these discounts and giveaways :)

 

Also, as a Brand Ambassador I'd like to start doing a weekly or monthly nutrition or fitness blog post.  What do you think?  If so, please comment on what you'd like answered or discussed!

Stay tuned for how I will be incorporating EnergyBits into my everyday life and my training!! 

 

 



 



ENERGYBits Review

How many of you take a pre-workout booster?  How many of you pop dozens of supplements everyday? How many of you drink endless amounts of coffee a day?  Well, I DO (I did that is).  I recently got to sample the energy booster, ENERGYBits.  

They are these little tablets that are made from 100% organic spirulina algae.  Algae is NOT a supplement, it is a food!  Algae is actually a crop, grown!!  I was sold once I read about just that.  Supplements are made in labs.  Chemists mix all different sorts of things and put it in a gel casing, but what are they really going to do to your body?  I’d much rather put a crop into my body any day.  

MY EXPERIENCE:

I had just spent ALL DAY in classes or studying for other classes and was feeling REALLY sluggish.  I hadn’t gotten a work out in yet and almost didn’t because I was dragging during my night class.  I knew I just needed to kick my ass into gear and go to the gym for a late night workout.  After my class I shuffled back into my car and popped open my container of ENERGYBits.  I swallowed all 30 tablets.

As I was walking up the hill towards my college’s gym, I noticed a surge of energy.  By the time I made it to the free weight area that I wanted to do my workout in; I WAS PUMPED.  I wasn’t jittery though, like I usually get after taking pre-workout boosters.  To say I “owned” or “powered” through that workout would be an understatement.  I felt AMAZING!  Here’s the workout I completed (part of which is from The Blonde Ponytail’s blog GNC Gonna Make You Sweat).  

WORKOUT #1:

Reverse Lunges with Front Squat Bar Placement

4 rounds of 5x each leg for Maximum Weight

2min break

WORKOUT #2: Blonde Ponytail Blog

5 Rounds of:

30 secs Med Ball Thruster

30 secs jump rope

30 secs Med Ball Push-ups

30 secs jump rope

30 secs Wood Chop (Right)

30 secs jump rope

30 secs Wood Chop (Left)

30 secs jump rope

REST 1MIN

2min break 

WORKOUT #3:

4RDS- 400m Row, Rest 1min in between each round (3% resistance)

4RDS- 100m Row, Rest 1min in between each round (3% resistance)

COOL DOWN- 800m Row (NO resistance)

Not only was I able to own that workout, but then afterwards the trainer on the floor came up to me and gave me one of the BEST compliments I have ever received.  One he told me I was a beast and second he told me that he wished more of his clients would push to my work ethic.  He said that if his clients would work that hard, they would ALWAYS see the results.  My response: “my theory is that if I’m going to be here, I might as well make it worth it!”

Now what you may be wondering is if I will be buying it?  The answer is YES, after I get payed, of course :)

They are perfect if you compete in sports or anything like that because most supplements have banned substances, but ENERGYBits do not because algae is the ONLY ingredient..how awesome?!

There are also other Bits to support your needs:

RecoveryBits

VitalityBits

SkinnyBits

I chose ENERGYBits because they are designed for athletes and active lifestyles and it was PERFECT, but don’t just take my word for it though; check it out!!  

Here’s their website: http://www.energybits.com/

Twitter: @EnergyBits

Facebook: EnergyBits Facebook

Progress

I've been doing CrossFit for close to two months now and I'm finally getting my eating down.  I've always known that your "diet" is 80% of your results, but just because you know something doesn't mean you follow it.  Am I right or what?  I wanted to share some pictures because I haven't really been seeing a difference in myself.  I also decided to take my measurements recently and I am:

1. Up 2lbs
2. Down 3% in Body Fat
3. My muscles (biceps, legs, and butt) have all grown at least .5 an inch
4. My chest has gone down an inch (not sure how that was possible)
5. I PR'd in a recent 5K!!

I feel stronger and more confident than ever!!  To prove that sometimes all that matters is a mental change; here are some before and currents.  Why don't I say after?  I always consider myself and under construction and still working to be better than before!  Stole this idea as well from Rachelle, of Bare-To-Bake.  Also, I'm using these pictures to show why nutrition is SO important when it comes to seeing results!  I have no idea where I would be today if I would have nailed nutrition down much sooner, but oh well you can't dwell on the past.  I only learn and move forward :)

This was me two years ago when I first started really getting into fitness after quitting college soccer and started training for my first half marathon.

These were both taken about two weeks ago.  About a month into finally nailing down my nutrition!

Also, what has helped me change my physique and muscle tone has been CrossFit!  My muscles are growing, I notice my biceps and legs are harder, and I'm so much stronger already!!

A picture during a Sunday WOD...WARM-UP= technique practice!!

Do you see those shoulders!!  I've never had that definition before.  Plus, I've never felt confident rocking my 80s inspired PINK top, but now I LOVE it and how it makes my muscles look. :)

Flashdance anyone??

I will leave you with a picture of my "dream board."  It has sayings and pictures to motivate me.  It also has a list/pictures of my long and short term goals, along with steps I have to get to every day in order to complete my goals!

Do you use a dream board??  Have you reached any of your goals??

And On The 7th Day, She Cooked

"If you fail to plan, then plan to fail."  

Such a TRUE statement for anything in life, even your diet.  That's why I am always cooking food in advance if I know that I won't be home for a meal.  Sometimes I have a big cooking day, like Sunday's or I'll cook during my class breaks in the week.  I don't usually cook these massive, amazing concoctions.  Usually it's just ground turkey, chicken, and some sort of meat in the crock pot as well.  I'm a pretty simple kinda girl.  I don't like to put a lot of time or effort into my meals, so it usually ends up being meat and a veggie or salad.  If I can mix it all together into one dish...YIPPIE!

Here's a pretty common example of a meal.

Cooked ground meat, sauteed veggies, mix together, and TADAA..AMAZINGNESS :)

For some reason this week though I was channeling my inner Rachel Ray.  The first two recipes are based on different ones from PaleOMG.  If you haven't checked out her blog...DO IT!  The first one was egg muffins.  I put one whole, beaten egg in a muffin tin and sliced up a piece of bacon inside of it.  You can honestly put anything you want with it- veggies, bacon, cheese, etc.  I just think bacon is the BOMB DIGGITY!  Next, I made a turkey dish.  I baked cooked ground turkey, hot sauce, and sweet potatoes...yummy in my tummy.

Egg Muffins:

Preheat oven to 350 Degrees

Beat one egg and pour into muffin tin

Mix in any other ingredients you want

Cook for 10-15min (or until eggs are no longer gooey)

Turkey Meatza..maybe:

Preheat oven to 350 Degrees

Shred a whole sweet potato

Place in Skillet and cook with Coconut oil for 5min

Add in Ground Turkey and cook until turkey is completely cooked

Add 1/4 cup Hot Sauce

Coat turkey and sweet potatoes evenly

Pour mix into a baking pan and place in oven

Cook for 5min

The next thing I decided to bake is based off of Bare-To-Bake's recipe for peakaboos.  I exchanged some ingredients to make it paleo-acceptable.  

Preheat oven to 375 Degrees

Mix 1/2 cup coconut flour (next time I'll use less), 3 whole eggs, 1tsp of baking soda, 1tsp vanilla extract, cinnamon (to taste)

Place evenly among muffin tins and cook for 10-15min (will still be gooey in center)

Cut in half and place a nut butter (I used cashew) and stick back together

Top with more cinnamon!!

When I went shopping on Sunday, I decided to try something new that I have been seeing on Facebook, Instagram, and LOTS and LOTS of blogs: Kombacha Tea.

I had the mango one.  There is also plain and a chia seed one.  It's pretty good, but it does have a little bite!

So, do you need to make all these meals and spend all this time making meals for the entire week??  No, but make sure every day you know exactly what you are going to eat. Whether you are eating at home or some where else; YOU NEED TO HAVE A PLAN! With that I will leave you with a picture of my scheduled cheat meal this past weekend: FROYO..mmmmm

Primal Blueprint

In my previous post I talked about my trip.  Well, it was a LONG plane ride and I decided to read my free ebook, Primal Blueprint.  It is Mark Wolff’s take on Paleo as a lifestyle, rather than a quick fix diet.  If you want to know the basics of Paleo and the Primal lifestyle, I highly recommend it.  He breaks down the acceptable foods, improvements you’ll see, and what you won’t see.  

I read his take on physical activity first.  I REALLY REALLY liked it.  It wasn’t “spend hours and hours lifting and running each day.”  It was completely opposite actually.  He says to revert back to childhood and play.  Do what you love to do and make it your regular activity.  Mark states his is Ultimate Frisbee, for me it is running and CrossFit.  He doesn’t want you to dread working out, but rather wants you to wake up every day thinking about what game you are going to play before or after work.  I started thinking like that this week and let me tell you it helped!  

On Sunday and Monday, I really had to itch to run, so I did.  Instead of my usual, “well how far should I go?  how fast?” I JUST RAN.  On Sunday, I was feeling a casual run with rolling hills, so before my flight I ran 4.5 miles, not too fast, not too slow.  Then Monday, I was dying to sprint (I know, weird).  I decided I would do sprints 30 seconds on, 30 seconds off; increasing my incline as well.  After I went from 8.0 speed and 2.0 incline to 9.5 and 4.5 (my planned end).  Turned out I wanted more.  I decided to “cool down,”  where I then went back down my speed and incline, until I was back to my starting point.  

Mark also wrote about how people don’t need to lift for hours on end to get the results they want, so I took that into account.  Technically, I have already been doing this with CrossFit, but I still did it while on vacation.  I did lots of Tabata circuits.  I would pick a movement, like the squat, and perform it for 8 rounds of 20 seconds on, 10 seconds off.  Trust me, it burns by the 3rd round.

Next, is his view on the Paleo Diet.  Mark does not mess around with this one!  He does not let anything slide by, like you know how most diets and even a lot of Paleo follower will make their old favorite meals to fit inside the diet rule dimensions?  Well, Mark says that that is a no-no.  He doesn’t want people to think of this as a “diet” that is going to hinder you from enjoying life.  He wants his readers to make their mind think of food differently.  Now he’s not against every once in a while having a paleo cookie or pizza, but for the most part he wants people to follow the basic plate: half meat, half veggies, some fats, and a little fruit (every once in a while and mostly berries).  I like this approach, especially for me.  I’ve always tried to make pizza, cookies, etc. “healthy.”  What did that end up doing to me?  I just kept craving that food and eventually all I wanted was the real deal, not some low-carb or low-fat version.  

After Whole30 and not allowing myself to make any “Paleo *Insert Cheat Food*”  I no longer crave those foods.  I actually see myself craving meats and veggies A LOT more!  Maybe it’s not that I’m craving them more over sweets, but my body is recognizing that I don’t crave the sweet or salty treat.  I’m just HUNGRY.  Whatever it is I like it!

Overall, he pretty much wants to get across that the majority of the population are not professional athletes or models sporting a front cover or a fashion show.  That because of this we should stop worrying about our physique so much and worry more about our health and figuring out what will really make you happy.  Will having that six pack or a football game every Saturday morning with your friends happier?

What am I trying to get across with this post?  That if you’re really serious about Paleo as a lifestyle, not just something that you think will make you look like a bikini model (which Mark states will NOT happen.  You’ll get a better body, but you’ll get the body your biology wants).  CHECK THIS BOOK OUT!  

PS:  Ladies, if you look at ACTUAL pictures of our primal female ancestors they are NOT extremely cut with six packs.  Were they fat?  NO!  They did however have some meat on their bones because back then what was more important than showing off their six packs?  Making sure their species SURVIVED!  Guess what?  Most women can't conceive at 9% body fat!

If you’re wondering, do I have a six pack?  Nope! I’m about 19% body fat at 5’0”, but I can still lift any day I want, run however far I want, and just be a plain bad ass when I please.  Guess what?  I don’t hear any complaints from my boyfriend and I like filling out my jeans!

Whole 30 and Moving Forward

PREFACE:  I’m writing this on my plane ride back from New York, so I’m sorry if I start ramble, but sitting still drives me nuts, so I just keep thinking of things to talk about!  Give me a break, I had 7 hours to kill!

Alright, so I didn’t make it 30 days of the Whole30 Challenge, but I made it further than 21 days.  Which is apparently the magic number; if you can make it at least 21 days you are usually good to go.  Let me tell you, it is SO true!  I honestly have not felt better since taking out the gluten, grains, and cutting way back on fruit.  I went against everything I thought eating a lot more fats and meat, but man do I feel AMAZING!  I feel like I work harder during my workouts because I’m not worrying about stomach pains or bloating I used to get from eating all those supposed “necessary pre- and post-workout carbs.”  Am I saying that carbs are bad? Am I saying that you shouldn’t eat bread or pasta?  Not necessarily, it all depends on what works for YOU!  Personally, I noticed when I started running long distance my stomach became more sensitive and it seemed like NOTHING I did could fix that.  I tried eating “all natural”, “low fat”, “sugar free.”  It wasn’t until this Whole30 that I truly understood what all those cute little categories meant:

All Natural: “everything we put in our food is natural.”  Does NOT mean it is good for you.  If you check some “all natural” foods it will still have hydrogenated oil or those nasty -lose ending ingredients, which are usually fake sugars that make you bloat.

Low Fat: “low-no fat.”  Did you know skittles are technically “low fat,” but would you eat them? 

Sugar Free: MY FAVORITE haha.  They don’t contain sugar, BUT they contain those pesky fake sugars that can reek more havoc on your body then the real deal.  Sometimes your body has a harder time digesting them and that’s why you end up feeling bloated and gassy. 

So why did I cut the 30 short if I am so pro-Whole30?  Well, in case you don’t follow me on Facebook or Twitter, I went to visit my boyfriend this week in New York for his last home series (yes, he’s a baseball player..love my boy of summer).  Monday-Wednesday  he took me out for really nice dinners after his games.  He wanted me to get some really good hearty meals in since he knows I try really hard to eat “clean.”  Now, before you say anything about “he should be supportive of your healthy eating.” BLAH BLAH BLAH.  He is, but every once in a while he likes me to let loose and just enjoy myself.  I did!  I didn’t go hog wild the whole time I was out there.  I would eat really good during the day, workout (workouts below post), go watch him play, and then indulge at night.  

What I learned the most from indulging?  I no longer have an emotional attachment to food, like I used to.  Don’t get me wrong, the food was DELICIOUS, but I wasn’t all giddy or excited when I ate the food and I didn’t kick myself afterwards.  Instead, I ate until I was no longer hungry and then pushed the rest to the side.  Those 21 days really allowed me to just focus and re-teach myself to use food as my fuel.  I learned how to eat around my workouts, so that I was properly fueled and I wasn’t eating things just because I had a craving for it.  

I know you’re next question: where do you go from here?  What do I do now that I’m finished with my Whole30?  Do I go back to eating like I did before?  NO WAY!!  I plan on staying paleo and just adding some things back in, like the occasional piece of gum, almond milk, and coconut flour to bake with (when I get the initiative haha).  I honestly do not miss bread or pasta anymore.  I don’t crave sugary drinks or my energy drinks.  I actually had one of my favorite energy drinks this week to give me a boost one of my boyfriend’s games and for the first time I realized how AWFUL energy drinks taste.  It tasted like metal against my tongue and I was no longer a fan.  I actually was craving my dark roast, black coffee!  The front desk got so used to me coming down for extra coffee that they had it out before I even asked (gotta love good customer service).  

Moving forward my diet is going to look like this because there are somethings I still want to tweak.  I want to try and keep my fruit intake to once a day, maybe two when I have a heavy cardio AND weight day.  I also want to keep my fruit intake mostly from berries and melons.  I also want to start making my plates half protein, half non-starchy veggies.  Have a cheat meal once a week or every other week.  

I have still a little ways until I reach my physique goal, but for once in my life that is no longer my main goal.  It no longer fills my every waking moment.  It finally hit me, “why am I worrying so much about my physique,” this vacation.  My boyfriend never has anything to say about my physique turning him off or wishing I looked different.  Why shouldn’t I give myself the same respect as he does?  

What I gained from all this?  A challenge for September (and I challenge you all to do the same)!!  

1. Love myself every day!  Whether it is replacing every bad comment to myself with a positive or giving myself a break on a stressful day.

2. Eat paleo 90-95% Why only 90-95%?  Well, we’re not all perfect and damnit I want a cheat meal every once in a while ;)  

1. Plan my meals for the week and cook (as much as I can) on Sundays.

3. Drink more water!  At least half a gallon a day.

Well, I think that’s about enough writing for today and I’m sure you’re trying to figure out when my rambling ends, so here you go....THE END.

PS: here’s my hotel workouts!  Also, you may notice that they’re a little easier than usual and you’re exactly right!  I wanted to back off a little from my intensity, focus on my form, and let my body recover a little so I can (hopefully) ROCK my 5K on Friday night!  Don’t think for a second though that if you do these RIGHT you won’t be sore.  I was definitely still sore, but not the sore that makes it hard to roll out of bed.  Rather the sore that keeps me coming back for more!

SUNDAY: Ran 4.5 miles before getting on my plane

MONDAY: 4 rounds:
20 backward lunges Overhead (2 10# dumbbells)
10 pushups
20 Kettlebell Swings (25#)
15 chair dips
TIME- 9min

Sprints: 30secs on, 30secs off increase incline every minute
TIME- 14min

Tabata: 8 rounds (20 sec on, 10sec off)
Squats

TUESDAY: 4 Rounds:
15 burpees
25 squats
35 situps
TIME- 11:45

Tabata: 8 rounds (20sec on, 10sec off) 3x

Burpees
Situps
Pushups

WEDNESDAY: 5 rounds:
30 Kettle bell swings (25#)
25 squats (2 12.5# dumbbells)
20 overhead lunges (2 7.5#)
15 push presses (2 12.5#)
10 burpees

Arc Trainer: 30min