Food is your Fuel in and out of the Crossfit box.

After taking a week off from Crossfit for some summer vacation time with my sweet 4yr old Mekenzie and our family, I hit my first WOD post vacation today. YIKES is an understatement!  Today reminded me how much fueling your body for the activities we choose are so important.  Whether you are fueling for the sport of Crossfit or for the sport of your daily routine,we still need to think about what we are using as fuel.  I see plenty of folks dragging around mid day and too tired to do much at the end of the day.  This is not a fun or comfortable place to be.  I have been in that place and I can attest to feeling much better when I fuel my body the best way possible.  Eating clean and Paleo friendly helps my workout performance, my Mommy energy stay up to run with my 4yr old and just FEEL BETTER! So today after a week of eating on vacation…aka NOT PALEO, my workout HURT! Every minute of the WOD I thought about the lack of discipline I had while away. Yes, we do need to have those “off” times to enjoy a few treats but it sure does hurt when you try to dial it back in if you do it too much. 

It’s Monday… that’s like a weekly New Year’s Eve resolution time for most of us…. “I’ll start on Monday eating better – working out – taking care of myself”. WE NEED TO MAKE A CHOICE EVERYDAY to take care of ourself! Here are a few recipes of what my meal plan this week looks like. I will give all the credit to the wonderful websites I snagged the ideas from, check them out below.

 Wake up: Advocare Spark and Rehydrate, Catalyst www.advocare.com/10066205

Breakfast: Advocare Chocolate Meal Replacement Shake

Advocare Chocolate Shake – always a great start to the day!

WOD “Jackie” 1000m Row, 50 Thruster (45#), 30 pullups.

Post Workout: Advocare Post Workout Recovery shake *helps decrease soreness!!

 Lunch: Baked Tilapia seasoned with oregano, fresh lime juice and diced garlic.  Arugula salad with organic tomatoes and a drizzle of olive oil.

 snack: 1/2 a Lara barAdvocare Spark and Rehydrate/ Catalyst

Dinner: This is where the experts come in! Everyday Paleo to the rescue.  I used two different post to combine the recipes for dinner.

Skillet Rosemary Chicken. Loved this easy recipe!http://everydaypaleo.com/2011/07/14/easy-skillet-rosemary-chicken-pecan-basil-parsley-pesto-and-more/

Basil – Parsley Pesto http://everydaypaleo.com/2010/06/29/grilled-chicken-with-walnut-pesto-sauce-and-warm-arugula-salad/  I used pecans instead of walnuts and didn’t have as much fresh basil as I needed so I added some cilantro and dried basil. It turned out super good!!! 

Arugula salad (see recipe link above).  Warm nitrate free bacon over fresh arugula and a drizzle of olive oil with a side tomato topped it off well.

Meal prep for the week was also a great addition to this.  I have four more chicken breast ready in the frig and cooked up the rest of the bacon for meals the next few days.

Bedtime: Trying to get in 8 hrs of sleep to control cortisol levels and stress. Advocare Catalyst and Nighttime Recovery will send me off to dreamland.

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Try a little Gluten Free

courtesy of Elana's Pantry

 

Sunday morning and I actually have a little girl who does NOT like pancakes! She’ll take French Toast any day of the week, but isn’t Sunday morning “pancake day”. I gave up the heavy flour traditional pancakes a while back and usually do either the Paleo banana pancake from Performance Menu or the Apple cinnamon Paleo pancake from Marks Daily Apple.  

My friend Ashley introduced me to this great cookbook that focuses on Gluten Free/Almond Flour.Elana’s Pantry has some tasty recipes that will bring in a gluten-free diet for the entire family.  I admit I am NOT 100% gluten-free nor am I anywhere near 100% Paleo, but I do try to do as much as possible.  Today I tried her Gluten free Silver Dollar pancakes.  They are sweet enough you don’t need any type of sweetness to put on top.  Mekenzie grabbed it like a cookie and enjoyed every bite! You gotta love when you know what ingredients are in their little tummies.

CrossFit Texas Women

CrossFit Texas Women's Gathering & Goal Setting.

 NO BOY’S ALLOWED! 

The first Women’s Gathering and Goal Setting session was held Saturday Feb. 20th at CrossFit Texas.  About a dozen of the ladies that leave their blood-sweat-and tears on the box floor throughout the week came on this Saturday with a different purpose.  We gathered to build upon the awesome community base that CrossFit has laid down for us.  This time it just needed a “women’s touch”.  Mary and I wanted help develop a group where we could have an open forum to talk about the struggles in any and all areas.   

 

THE LADIES ARE IN THE HOUSE!  

Many issues were thrown out to start our forum: 

  • How do you stay motivated?
  • How do you know if you should Zone or Paleo?
  • How do others stay with a nutrition plan with a family and kids?
  • What supplements should I take?
  • How do I set goals?

  GOAL SETTING 

  When you make a regular habit of reviewing your goals, you will be better able to achieve them. Goal setting is an important method of deciding what is important for you to achieve in your life.  Separating what is important from what is irrelevant or a distraction, motivating yourself, building your self-confidence.

SMART GOALS

S- Specific

M- Measurable

A- Attainable

R-Relevant

T- Time Bound

Set performance goals NOT outcome goals!

Ask yourself these questions:

  1. What is MOST important to me?
  2. What could get in my way? (obstacles to accomplishing your goals)
  3. What actions do I take to meet my goals?
  4. Who can help me to meet these goals?

ACTION PLAN

  1. When do I start? Make a “kick-off” date for taking action and a date to accomplish it by.

My “TO BE” List

Lifetime Goal

Long Term (6mo-yr)

Short Term (3-6mo)

Immediate (1-3mo)

What other areas are important to you? For example, do you want more community involvement, spiritual growth, more leisure time, a greater self understanding?  To get started #1 Plan- identify the action plan, #2 Implementation – who/what is your monitoring system, #3 Evaluation – who is providing feedback related to your goal?

Goals will change as time goes on.  Adjust them regularly to reflect your growth.  If your goals don’t hold any attraction any longer, let them go.  Time to reevaluate and make a new plan.  If you achieve your goal too easily, make the next one harder. Realistic doesn’t mean it has to be easy, just “do-able”.

One of the best stories of setting a goal and realizing how it changed as she grew is with Ashley Hartgrove.  I would like you to read her story and if you see her in the gym please stop and chat.  She is an inspiration in making a goal a reality and then some! 

Ashley Hartgrove’s CrossFit Testimony 

The wisest person I’ll ever know was quoted as saying “If I testify about myself, my testimony is not valid.”  So… 

I can tell you that I went from a size 10 to a 2.  I can tell you that the scale hasn’t read 135 for me in 8 years.  But, if you want my testimony for CrossFit, I’d rather you listen to how others testify about me…  When they stop me in the hall at work, at the gym, or at church and ask me what I have been doing because I look like a different person.  That is my testimony.  When I describe a CrossFit workout to them, and they respond back with an “I could never do that” and I reply back to them, “neither could I… but I do it every day”. That is my testimony.   

I’ve been a CrossFit athlete for six months now.  CrossFit started as a size and scale thing.  An “I have to wear a strapless gown for a wedding in October and I want my arms to look good” comment to my husband. Every journey starts somewhere and that was where I wanted to go. It wasn’t half-way through my 6-month plan when my path changed directions. The body-fat analysis, scale, and measurement goals were being surpassed faster than I could make new ones. The desire to look good gave way to a passion to feel good… to BE good. No longer did I need the scale to go down or to look better in the mirror. The goal soon became a workout with ‘real’ push-ups. It became an unassisted pull-up. It became a workout ‘as prescribed’ (Rx). The joy of seeing a small number on a dress or on a scale became miniscule compared to a small number on the board with Rx next to it.  

If you want my testimony for CrossFit, you can find it on the white board. Daily, I desire to know what the white board says.  Daily, it has a new goal for me. It testified about me last time and it will again but this time with a smaller number, or an Rx, or both. October is no longer a goal, it is a month. That is my testimony.  I hope you will join me, I want to testify about you!

 

 

An update on Ashley- she is training to compete in the CrossFit Games Central/South Texas Sectional March 13th.

 

NUTRITION 

  This topic always seems to be the hot topic.  One of the things I heard at my CrossFit Level 1 Cert. from Level 3 HQ Trainer Lisa Ray was, “you have 23 hours of your day to mess up the 1 hour you spent in the gym”.  This is just the tip of the iceberg! The hardest WOD you did that week is still easy compared to the level of difficulty dialing in your nutrition.  But…….IT CAN BE DONE! All the ladies attending on Saturday shared stories of how they make it happen.  It’s not big changes, or dramatic meal plans…. it’s just a PLAN that matters.  The best nutrition plan for you is…… wait for it…… ONE THAT YOU WILL DO!  Kerri and I share our funny stories of our “support” texting when one of us is tempted by the Oreo’s or ice cream.  Kerri and Heidi, sisters and partners in crime!

Heidi and Kerri - A great Team!

They have created an AWESOME circle of accountability for each other.  I encourage you to not hold back and share those moments with us.  Grab one of the trainers and we will help you find a plan of accountability. 

PALEO/ZONE RECIPE EXCHANGE   

Mark’s Daily Apple

Performance Menu

Paleo Blocks blog  

CLOTHES SWAP and DONATION! 

At the end of the day it always feels good to get into those favorite pair of jeans.  Getting our goals in line, understanding how to implement the nutrition and workouts for optimal outcomes is going to get us there! So everyone brought in some of their old favorites that don’t fit anymore and we got to SHOP! What was the cost?  Being a part of this wonderful group and sharing yourself with others.  What a blast! It was like a big walk in closet that we all got to pick from.  Some snagged a new pair of workout shorts, others found a cute shirt or two.  What we had left over didn’t go to waste. Jackie Holcomb was able to take them to the Hope Alliance in Georgetown for us. I encourage you to visit there website and learn more about them.  

Mission
Developing partnerships and providing services that renew hope, highlight possibilities and change the futures of those whose lives have been affected by family and sexual violence.    


The 1st gathering was a success and more are to come.  You all are the drivers and we can take this vehicle where ever we want!  If there are topics that you would like discussed please email  Mary (mary@crossfittx.com) or I (shannon@crossfittx.com). 

Celebrating some of the awesome Ladies of CrossFit Texas

in our journey in and out of the CrossFit Box 

                     

COMING SOON!

Self Defense! Our own Bonnie (and we might let a boy in…. her husband Rob 🙂 both are Officers with Austin Police Department) has offered to come do a session on self defense! WOOOOOOOOOWHOOOOO learn how to protect yourself…. I mean in case you can’t CLEAN the dude! Let me know if you are interested.  We will put a sign up sheet up in the gym when the date has been decided. 

Mmmmm Pancakes!!….. PALEO Pancakes!

Sunday morning and pancakes are cooking!! Honestly I don’t miss the usual heavy flour pancakes that had been the staple pancake all my life! I have tried two different Paleo pancakes and both are sweeter and tastier than the ones I had to add Maple syrup to.

Almond-banana pancakes  Super tasty! Super slow to cook! I learned the hard way on these and burned the first batch.  Thin batter so cook on the lowest setting.  I cook these to a little crisp and they are great to just pop in your mouth and eat.  My next batch I’m going to try to freeze them … I always need something quick with my 3 yr old.

Apple Cinnamon Pancakes The above picture is what was on the menu this morning! TASTY Paleo pancakes! These are not as sweet as the banana pancakes, but just as good.  I made them for Mekenzie and even a 3 yr old will scarf them up… she did have the syrup option 🙂  These had more of a pancake type batter and a little easier to cook.  So check out the links and grab these recipes along with a ton more for your own Paleo menu.

I stole a great little recipe from Kerri to add to the top of my omelet.

1 avocado, 1/4 cup diced cucumber, 1 Roma tomato, garlic and chipotle chili powder and spread over the omelet. Talk about a refreshing breakfast!!!!!!!!!!!!!!! 

Now I’m off to make a Valentines box with Mekenzie and plans for a quick run and trip to the park later today.  Enjoy your day! Live it with an ATTITUDE OF GRATITUDE!

Hi-HO Hi-HO It’s off to work I go.

After taking waaaaaaaaaaaaaaaaaaay too long off Paleo over the holidays, I am back on! If had kept a journal of what I ate in the last 3-4 weeks— well, THANK GOODNESS I DIDN’T!!!  So after a trip to Sprouts and HEB my kitchen counter is covered with fresh veggies, fruit, nuts and berries.  The cage free eggs, grass-fed beef are safely tucked away in the fridge.  100% Paleo is ideal, but I also know my crazy life of a single mom, full-time RN, and CrossFit Coach. I am not going to beat myself down if I am not 100%. 

Today was just a little crazy but I was able to stick pretty close to my goals. 

My Day:

0730 Advocare Catalyst *broke down.. YUP had a diet coke  

I KNOW-I KNOW- I KNOW!

0830 Cliff Builder Protein Bar, Advocare Spark drink(off Paleo, but hauling bootay to the gym)

0900 Coached CF.   WOD: 5 rnds 15 burpees, 10 box jumps, 5 HSPU

Awesome push today by Joan, Anthony and Sandra. Sandra was rocking it on the bands for her Handstand pushups! Anthony had his 1st experience with HSPU’s after a rough week of ‘Cindy’, heavy front squats and LUNGES!!! Joan was doing a great job with her push-away in her pull-up work! One more day closer to coming off her band! I’m so proud of you guys! Mekenzie and Clara were making their own WOD in the corner, I saw a few Thrusters by Clara and some DB swings by MK. Both knocked out some burpees with the gang!

1030 Took pictures of me in the “before” stage of these next 30+days….UHG. SERIOUSLY?!?!?!?!  Taking the idea from fellow CFitter Kate, I said I would publish the pics here w/my current stats. WAS I DRUNK? Why would I put pics of myself in a bikini on the internet??? I’m still not sold on this one.

11am Pediatrician appt for MK.

1200 Cafe Java for lunch: BIG ‘O Omelet w/bacon and sausage. Side of fruit and avocado. Unsweetened tea w/lime.  THIS  WAS YUMMY!

2pm Mekenzie down for a nap and I’m shortly behind her- I have a 12 hr shift tonight in the ICU.

4pm “MOMMY I’M AWAKE”, snack was WAY off Paleo – a square of a hersey chocolate (hey- I’m honest! What’s the point otherwise)

Time to make dinner for work tonight.  I am determined to plan and pack my meals.  This is the only way to keep myself on track.  So out comes the George Foreman Grill. Heck ya, this thing is AWESOME! I can throw on the meat and it cooks while I get ready for work.  I was craving  Banana-Almond Butter pancakes to eat NOW! They are so easy to make, they just take time on the stove since you have to cook them so slow. 

Almond Butter-Banana pancakes: 2 bananas mashed up, 1 egg, 1 tbsp almond butter. (can add more to thicken). I burned a few as always, cooking them on a very low temp allows them to set.  I cook them to a light crisp and just eat them for snacks.  The banana’s are so sweet you don’t even want syrup! 

WHAT’S FOR DINNER?  Turkey breast/ broccoli, cauliflower, carrots/ nectarine.  Snack  was pecans, strawberries and a spoonful of almond butter for when I need a sweet fix. 

9pm At work & the gang ORDERED PIZZA! I held off! Not even a sniff of the box.  I ran to the fridge and grabbed my snack. Strawberries/pecans/almond butter/ Spark.

1am Writing this post and about to go grab dinner. Turkey and veggies and a handful of coaco covered almonds. 

So this week has been a little all over the place on nutrition and on WODs. I have  the weekend off so I should be able to dial it in.  Hopefully I’ll get to spend some time just relaxing and planning the week ahead.

*twib