Wednesday, March 31, 2010

The Easter Bunny was Paleo...right?

Well I have been searching for ways to create a healthy particularly paleo Easter basket. Since most things need to be prepared it doesn't leave much. Since the stuff that goes in Easter basket is mostly "sweet" stuff here is what I found that classifises as sweet stuff:

Paleo Sweets
Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight)
Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly if you are trying to lose weight)

I do know the bulk sections at all grocery stores have a wide selection of nuts and dried fruits. Please take the time to read the labels, just make sure there is no sugar in there. They have organice binds, however the cost is a little more. Here is how I justify that, just a few thougths:
  • Its happens 1x/yr
  • Your health is worth it
  • Pay the doc or pay the farmer?

This is just a few thoughts of mine. If you and your family do BIG Easter dinner/lunches don't forget about the choices you make and how it will effect you the rest of the day and your workout the following day? Just make smart choices for you and your kids (you set the example). Do they really need that much candy?

How cool would it be for the kids to look forward to getting healthy "stuff" in their baskets instead of processed sugar, that no telling what it is doing to their insides. Do you think there will ever be a day?

Sunday, March 28, 2010

BMT Trip 3.26-28.10

This weekend I went to Beaumont to attend a function as my Daddy's date (see bottom of blog). Lucky for me Neal Riley has started Crossfit Beaumont AND offers free workouts on Saturday at 11am. Since my good friend Clay has started doing Crossfit we attended this Saturday's workout. Clay and I arrived early to foam roll (he was sore from squats and I think some part of me is going to be sore until regionals). I played around on the equipment prior to warming up. Warm up was WAY differerent than wnat I'm used to. Not in a bad way just different. You know how you get set in a was just a break in the routine thats all. Neal explained the workout and we begin: 5 rounds: 10KB swings (55#/35#), 10 gobblet squats (squats w/ kB), 10 box jumps. I finished in 4:23. It was was a good workout! My friend Clay and I traded shirts so not only can he sport the double Cs but I can help represent CFB. Since I'm going back to BMT for Easter I will attend this Saturday's workout!

Above: Clayton & Me Post WOD

Below: Neal & Me Post WOD
Below: My partner, Brittany

The main reason for me going back to Beaumont was so I could be my daddy's date for a Ball in Beaumont hosted by Lamar University. There was art, eating/drinking and dancing...I took part in all! LOL! Doesn't my daddy look handsome?


This was my results from the EPOC Challenge. ""The I AM CROSSFIT challenge help me reach goals I didn't think were possible. It gave me the guidence, motivation and knowledge to make changes to my lifestyle that I will continue to use in my everyday life." Karen Pierce had extraordinary success with the I Am CrossFit E.P.O.C. Challenge in so many ways! Not only did she drop 4.2 lbs, 3.1% body fat, and improve her benchmark workout time by over 2 minutes, but she recently competed in the Central Southern Texas Sectionals and did phenominal. Congratulations Karen! You make CrossFit Central proud."

Tuesday, March 23, 2010

Non Paleo Stuff

I was cleaning out my pantry and I noticed I have a few things that are not paleo (pasta, pasta sauce, etc). Since I'm not a fan of throwing out food I didn't really know what to do with it. I don't plan on eating it. Therefore I asked Melisa what she would do. She asked me what I was saving it for. I said well if "non paleo eaters" came over I want them to have food to eat. Her response was why wouldn't you introduce them to paleo? Why wouldn't you want them to expereince the same positive experience you have. Help them into a better lifestyle? I though, you know she is right. Why wouldn't I want to help my friends into a better lifstyle to improve their health?

Thanks Melisa!

Saturday, March 20, 2010

New Yummies!

Above are sloppy joes...never thought you would be having those again did ya? WRONG!! The first picture is of the final...over a portabella mushroom and the 2nd picture is of the stuff cooking! This is even good with a spoon! LOL!
Paleo Candy Bars! These are FREAKING AWESOME!!! I made them with Cashews but they can be made with any nut. I would recommend putting them in a deeper dish than the 9x9 pan above. They need to be like a "candy bar". Still oh so yummy!

Above are my lettuce wraps, again another yummy from Paleo Planning. I didn't put some of the stuff in them but they still stayed the same. They made a great lunch!

New Car Decor

Check out my new car decor!! This was handed to me by coach Lisa, after I hit 3 new PRs (personal records) in one week. Therefore I figured I should start representing!!

Thank you to all who helped me pick it up and put it down!!

Monday, March 15, 2010

Word of the day: Balance

This word came up alot today in conversation, balance. In discussion with a friend who also has a career in fitness as we walked to a SXSW event at the Four Seasons, we were talking about how when someone ask you what you do for a living you say "fitness" or something of that nature. When they ask you what you do for fun, you say "fitness". It makes it seem as if there is nothing else to you, as if you cannot carry on a conversation regarding other topics. My friend was saying how she has a friend that knows alot about music but yet can do the fitness thing to and how good of a balance that was. The friend we met at the Four Seasons has a few different jobs and all are different AND she workouts out hard core on top of that (she is a bad ass). She has great "balance". While it is good to focus on your strengths it is also important to give attention to your weaknesses, and I'm not talking about muscles here.
It is so important that you have something to "balance" you out in all parts of life. Even though I never do any of the SXSW events (I actually avoide downtown during this week), I thought it would be a great thing to do outside of fitness, and no shock I enjoyed myself there. It helped create just a little bit of balance.


This weekend, 200 athletes including myself, tried out for Central Southern Texas Sectionals. event was composed of 3 different workouts:

WOD 1 (Saturday, 9am) "Dead Man's Row"In 12 minutes, complete:

2K Row + Max Reps Deadlift (275/185lbs)

Score = Row time - (Deadlift Reps x 5 seconds)

WOD 2 (Saturday, 1pm) "Mabry Medley"3 Rounds of (12 min cap):


4 Handstand Push-ups

8 Barbell Ground-to-Overhead (135lbs)

12 Burpees


2 Handstand Push-ups

6 Barbell Ground-to-Overhead (95lbs)

10 Burpees

Score = Elapsed Time

WOD 3 (Sunday, 9 am) "On To The Next One"In 25 Minutes Complete:

15 Thrusters 115lb/65lb

Run 100 ft

KB Snatch 24kg/16kg

Run 100 ft

100 Double Unders

Run 100 ft

KB Swings 24kg/16kg

100 ft Farmers Walk w/KB

15 Snatch 115lb/65lb

Yeah. LOL! If you are tired reading all that, imagaine doing it! WOW! The competition was this weekend, we were told Wednesday what the workout was going to be. When I look at this there are 2 things that stand out to me...handstand push ups and double unders. I cannot do a handstand push up and I can do prob 2 double unders before I slap myself with the rope, ouch. What was I going to do...just give it my all...and send up the amens!

When we got there I went and sat with the Central crew. After a quick glance at everyone I realized I was one of the few who DIDN'T bring their trigger point kit OR their ipod. I didn't have a yoga mat or enough food (yikes!). Little to late to start worrying about that now! After a brief meeting Wave 1 (my wave/heat) set out to warm up. There I went. After a brief run with Lisa, Jessica, and Alex, I did my normal warm up, the only way I know how to warm up for a crossfit event LOL. If it works, it works...After that I did a few deadlifts then went back to the start and lined up. We were the first wave. I want to say there was 18 of us in the first wave, but I could be wrong. I got paired up with my judge, Catherine who was an awesome help. I set up on the rower. They counted down and I started my 2k row. When was the last time I rowed...I'm not really sure. Which is prob why when I got done Big Mike said "your rowing form was horrible" LOL. He told me I looked like I was trying to save energy...hummmm DUH! LOL! Anyways...the first 600m was fun then I thought "this is for the birds", which is prob why my form started to suck, bad. After a long 2K of rowing I had 10 seconds to get off the rower, chalk and pull my first deadlift (the workout was 2K row then max deadlifts w/ 185lbs). While 185lbs isn't alot to me HOWEVER there were some rules that made it hard other than the fact my hams were cussing at me. You rest point wasn't on the was when you picked it up. If you wanted to stop lifting you were done, if you wanted to readjust your grip you had to do it at the hips. HOLY COW! Some how I managed to rep out 17reps on the dead. Man I was glad that was done.

I left to run home and let Duke out then back for more fun with handstand push ups. ugh. I came back and got ready for my wave to go at 1:45pm. When I got back I found out that they had changed the rules. If you wanted to "tap out" of the handstand push ups you could do push ups. HOWEVER if you did tap out, you were NOT able to go on to regionals. I did what any athlete would do...asked coach. I found lisa and asked her what she thought. She advised me to just simply try the handstand push ups, if I dont' get them I can either try for 12 mins OR sit. She didn't suggest tapping out and doing the workout but to save my energy for tomorrow. I was like okay, if you say so. Wave 1 lined up and we went out there. I was paired with a judge, don't remember his name. We went over the workout and I tried a ground to overhead and it went smooth, but that wasn't what I was worried about. I stood in front of my markings on the black rubber and when they said "go" I went into a handstand...and attempted handstand push ups for 12 mins. I didn't move on because I couldn't get past those stupid handstand pushups. I tried and tried and tried. My judge told me "there is always a tap out option", I think someone was tired of me trying. I told him, "I'm sorry but I dont' quit". I left that workout with no point and one massive blister on my hand and had never touched the barbell. ouch. I watched other rounds/waves/heats of athletes and many of them were like me which is the reason I didn't feel so bad about not getting one handstand push ups. I went home that day and took Duke to the park and then came home and CRASHED because tomorrow is a new day!

Sunday I woke up on time and headed to Camp Mabry, where the event was hosted. At least in today's workout I could do everything, kinda. Double the grass??? Whos bright idea was this??? I got there and due to scoring I was in wave 2...I don't get it either, oh well. One less worry I would have to deal with. I warmed up with the girls and practiced my jump rope in the grass...I still suck. Oh well its now or never. I lined up for the 2 wave workout. I met my judge, don't remember his name but he was cook. I liked him. I practiced a thruster, we ran to the Kettlebell station and I did a few reps on each arm and a swing with a 16kg kb. We ran 100 feet to put my jump rope down. have I said ugh yet regarding this? LOL! I ran back to the start and waited for the count down. GO! I grabbed that bar...15 65lbs thrusters BAM done...ran off to the Kettlebell station. Kettlebell snatches...5 one hand 5 the other, back and forth 5 and 5, 5 and 5 all the way to 50, off to jump rope my heart is already jumping. I picked up that rope and I started knocking out double unders like they were no bodies business...WHAT THE HECK? Where did these come from? Who cares keep going!!!!! I got 100 in by doing sets of 8 or 10. I ran back to the Kettlbell station and did 50 swings with a 16kg bell. The hardest part about these were the fact that our ears had to be in front of our arms! This is proper form but difficult when you are tired. Next I farmers walked that 16kg kettlebell 100 feet back to the barbell where I had to perform 15 snatches with 65lbs. I'm not going to lie, this quickly turned into a snatch over head and then an overhead squat. BAM done in 11:53. I was the first one finished in my heat/wave. This was very good for me mentally after yesterday's no handstand push ups. I was glad that workout was over with. It was fun and my area, move weight run, move weight run. I stayed around the rest of the day to watch the others compete and make sure my shoulders had a GREAT sunburn. LOL!

At the end was awards. The top 30 will go to regionals. I decided to stick around to see what happend...good thing because I qualifed to go to regionals!!!!!! I'm super excited! Not only did I do well but many other Central lifters are also going to regionals!! This is awesome! I have alot of work to do but pumped about doing it!

I want to give a huge THANK YOU to Melisa, one of my closest friends who came out and supported me and stayed positive even when I was slamming my head on the ground during handstand push ups (ugh). She is a wodnerful friend, woman, athlete and workout buddy! Thanks Melisa for all that you do for me!

Saturday, March 13, 2010

Why Paleo?

I cannot stress to you enough the importance/benefits of paleo eating...If you have any more questions please feel free to ask. I can help you make it work with your life style, even if you do have kids :)

Thursday, March 11, 2010

Kettlebells On Sale!

Well I bought my first piece of my home gym equipment (minus a 1/2" band I purchased at Dallas Mania to learn pull ups) and I'm VERY excited! I'm afraid to take it out of the box because I will want to play with it BUT because Sectionals are this weekend, I need to hold off and prevent injuries. I plan to add more but I will hold off for now (prob kick myself later for it).

Some things to look for when you purchase a Kettlebell is, make sure BOTH hands fit inside the handle and you are able to handle the bell. You don't want a "triangle top".

This week Kettlebells are on sale at Target! Get there ASAP and get one before other crossfitters beat you to it!

Paleo Coco Balls

Many of you have asked for this so here it is! I owe all the credit to Melisa! If you don't follow her blog...I would start. She has some AWESOME post that are worth reading! One of her most recent post made the front of the Crossfit Central website...check it out!

Here's the original recipe:

2c. walnuts (or you can use almonds)
1 and 1/3 c. of pitted dates. I just put in 1 cup and add about 6-8 more.
3-4 Tbsp. Organic Unsweetened Cocoa

Chop all ingredients together. Roll into balls and refridgerate them if desired.

OR you can add protein powder, but make sure you add Tbsp. of water until the mix gets soft enough to roll..otherwise it turns out real crumbly and wont' hold together.

I also addes goji berries last time and they were reall good.

Chicken Pot Pie

This was another yummy dish I made off Primal Eating Model; Primal Chicken Pot Pie. OMG it was AMAZING! I ate it for lunch AND dinner today! I took the picture like this so you can see the layers. This is another dish I would make for my non paleo friends. I might even make it for a Paleo Potluck which is something I hope to host in the future! Eat it up!

Paleo Chili

Well I have to confess, I do not have a picture of the chili I made because honestly it was soooooo good that I ate it all before I had time to take a picture :)! I honestly at it for lunch and dinner till it was gone. This "stuff" was AMAZING! I cannot wait to make it for my non paleo friends...I'm sure it will help them convert! LOL! I cooked mine for 2 hours I think I need to cook it for more and maybe on a higher heat so I can put it on top of sweet potato chips! I'm so excited!

Monday, March 8, 2010


1 cup frozen blueberries
1/2 cup kale, off the stem
1/2 avocado
squeeze of lemon
1/4 cup coconut milk*
1/4 cup water*1 scoop whey protein*

Can substitute with almond milk. Boil the kale for 1 min to make it easier to blend. Add all the ingredients in a blender.

I found a GREAT new blog to follow...I would encourage you to do the same! Primal Eating Modern Table has LOTS of yummy recipes to try! I made this shake AND the chili (didn't get a pic because I ate it to fast) If I wouldn't have forgot sweet potatos when I made my Newflower run, I would of had frito Pie! How long has it been since you tried that? I'm thinking next year super bowl! I bought stuff to make the Chicken Pot Pie...cannot wait!
While I was cooking, I put in the movie Food Inc. No lie it didn't keep my attention, but I got the point. It is a very good and truthful documentation of what is going on with our food...more like what we DON'T know what is going on with our food! I'm going to loan it to a client, but you are more than welcome to borrow it afterwards. OR you can go to Hollywood Video and purchase it for under $10 (they are going out of business and "everything must go").