Myths and muffin top Monday

I will start with "what in the HELL is muffin top Monday?"

Its silly really. I have this thing I do. Every Monday I wear a "less fitted" Lulu top when I go to WOD. Why do I do this? Well mostly because I am a fool but I think that most of the time I like to convince myself that I have eaten so poorly over the weekend my "muffin top" is huge and I need to wear these tops to make myself feel comfortable. HOWEVER, this weekend I didn't indulge at all. This is a habit I hope to lose soon. That's all that is.

NEXT, oh I have been waiting all day to post this. I was asked some GREAT questions today. I love that have people willing to ask my opinion on things and be ready for a very straight forward response. 3 questions I was asked today.
1. Have you ever tried a "(insert days here)" cleanse?

OK. NO I don't even know what this is this person asked me about-and when I found out-I don't know what drinking lemon water with cayenne pepper for however many days is supposed to do. I don't even want to research what a "cleanse" is for because honestly it seems ridiculous and although this person tried to convince me this was NOT for weight loss -I call BS. Anytime you deprive your body of any food (could be wrong on the no food thing)and the nutrition it needs, it's an accident waiting to happen.
I don't believe that pills, juice or starving yourself for any reason unless you are having surgery and the doctor has advised you to not eat for a certain period of time, is smart. In fact its quite stupid. How is that for an awesome response? again-just my opinion its not a topic that I have an interest in and it's not anything I want to promote.

2. Do you ever fast.  On purpose? No I don't. I have talked to some people who do fast. I personally don't. I get horrible headaches when I do not eat on my schedule and I find that distracting and uncomfortable. I recommend doing your research as to why you should or would ever do this. I do from time to time have episodes which I like to call "accidental fasting". Its Saturday..I get up early and WOD..I go to Saturday coffee..I extend this into the 11 or 12 o'clock hour. I have missed breakfast and could possibly miss lunch. That's it.

I saved the best for last. I think I get asked this at least once a week.
3. "You CrossFit? Isn't that dangerous?" Oh man..I love this question. My response is pretty much always the same. I always talk about how you can fall down the stairs that's dangerous or ask them have they ever pushed a cart around WalMart when it's crowded? THAT is more dangerous than CrossFit. I always do want to come back around and just explain that any kind of sport is going to have the possibility of injuries. There really is no way to avoid it but there are a MILLION ways to minimize that risk. I ALWAYS tell people WHY I choose to WOD at a CrossFit affiliate with coaches that are not only personal trainers but CrossFit Certified. And yes. My sisters and brother in law own the box I WOD at in fact in my family we currently have 7 CF Level 1 certified coaches myself included. Even if the box closed today I would still not choose to wod at just some random place. I would seek out an affiliate and wod with people whose first concern is my safety. I also go on to talk about resting when you are fatigued-which I always teeter very close on not doing this sometimes when I should, pulling back-taking breaks-modifying movements and weights, you name it I talk about it.
The bottom line is getting up and getting moving is really whats most important. I often say that CrossFit is NOT for everyone but don't hate because I love it and it's for me. That's all on that.
I don't really have much food advise today- well 2 things. I like to cook alot of my veggies al dente' meaning I am not cooking them to mush. I did it today with broccoli and I don't think I got it even close to al dente' it was terrible- you might as well eat it completely raw- I had an episode of burps that were not pretty. Second thing-I thought blueberries and pom seeds would be a refreshing little combo today. Not so much. I think it was a little bit of an overload. One or the other is the way to do it.
WOD was great today- I pr'd my squat clean! I am super happy because it was a weight that I failed at in a competition last month.
Consistency does pay off.
My little share for today. I love this. I will try to not always share things that CF22 has posted -but I do love this one! Good night all-here's to a successful Tuesday!

 

Sunday...Rest and food prep day..EAT REAL FOOD!!

I can't believe it's already been a whole week since my first post. Thanks for all the support. I know I have a few interested followers and that is GREAT.

I have to post that I made it through our annual Sweatfield girls candy making day without any casualties-I am currently doing a 21 day sugar detox..which I really thought I needed but I am finding out it's just making me cranky..having to do an extra WOD with how hard I am currently working is just not super appealing to me. I can say it sucks to make candy and not be able to at least test it to see how it turned out.

This week I couldn't decide what I wanted to cook I kept going back and forth between crockpot something (because its so easy) and meat something. Finally settled on meatloaf-my own recipe-pulled rotisserie chicken and simple breakfast of eggs with spinach and sausage.

A few questions to address then on to the business of recipes. And guys-I am not an expert on any of this stuff. If you really want to get down to specifics of the Paleo Diet I recommend you get a good book and read it-my book of choice was "The Pale Diet" by Loren Cordain, PhD.
Also, so so much info online.
Do I always use grass fed beef...etc etc etc? NO I don't. I try when I can but it's not always available at the places I shop and lets be honest-it is more expensive. I do try and buy meats that are nitrate free this includes my bacon. I can tell you where you can get some items but I am just being honest when I tell you I don't. I do what I can. That's all. My take on that.

Do I use any dairy? Not really. I choose not to..don't get me wrong I love cheese-I will at times use some feta or goat cheese VERY sparingly in a salad. Its very rare that I will just chow down on some cheese. The only dairy I might use more than once or twice a month is some cream in my coffee..every now and again I indulge in some half and half in my coffee. Don't judge me.

Do I always use Paleo recipes? Oh heavens no. In fact when I started this journey I chose not to do any recipes at first and I kind of just went super basic. I will add this pyramid so you all get it- this is quite simplistic! I didn't start with recipes until I felt I had a fair idea of what I was doing.

Now down to business-decided to change things up a little this week. No kalua anything. I will miss it but the break will be nice.
I am going to keep my sides super simple this week too. It seems when I go back to the very basics of how I started this I actually do quite well.
These are some items I picked up at Costco-I added blueberries which I might add are amazing right now-and melon in place of raspberries and blackberries-not sure how it's going to be. I picked up a rotisserie chicken and a large container of greens-feeling lots of salad! Grabbed some mushrooms too. Love them in salad.

So first thing- washed everything up and got it put away while letting the chicken cool. Tips on the chicken-Costco puts them out I believe starting at 10 and then I also believe at the top of every hour..Uhh...I have been known to "browse" the area waiting for them to put fresh ones out. Super simple-get rid of that skin and pull the meat just like you would a turkey-it's messy but just do it-I ended up with a good one today and managed to get just under a half of a gallon ziploc bag.

Let me just add this- this is what my son gets when he decides to take self portraits while I doing my food pictures.

 

Ha! Onto my meatloaf. Super simple recipe folks. I kind of took one I found and just tweaked it to my liking.

Bacon Wrapped Meatloaf.

1 lb ground turkey (yes..you can use chicken or beef or whatever you like)

1 lb turkey sausage(i like the hot Italian sausages for this recipe)

1/2 large yellow onion

garlic

1 egg

Almond Flour

bacon (approx 6-8 slices)

Seasonings of your choice.





Put all ingredients in a large bowl and mix all that goodness together-Add egg and flour to bind only-you don't really need much flour-for seasonings I use- greek seasoning-S & P and garlic to my taste-I use the prechopped garlic and I use about a teaspoon-this is all to your taste-I also use fresh parsley if I have it but today I used dried.

 

Then get that bacon lined up

Form your little meatloaf-and wrap the bacon over the top.I add a can of tomato sauce just because I think when we were kids my Mom used to put ketchup on our meatloaf and I love that taste-just make sure to read the label and get the no sugar added-I usually only use an 8 oz can.

I like to cook low and slow- so 350 for approx an hour or so-then I take the foil off and let it cook for additional 15-20 minutes untils it's nice and brown on top. Depending on your oven this could change just watch it. I usually turn the heat up just a touch when I am finishing it off.

Super easy and super delicious.





While I am cooking this at times I will wash up some sweet potatoes and wrap them up and throw them in the oven.

Tonight with this I just heated up a side of broccoli-it will be delicious.

For breakfast I am going to do my staple. I do 3 eggs - 1 whole 2 egg whites and about 2 cups of spinach adding in a couple of turkey sausage. I pack to to work in a ziploc and just cook it in a bowl when I get there. Its easy and delicious and super simple to pack.

I did absolutely nothing physical today. Sunday has become my new rest day and I so earned it today.

I feel rested and I will be ready to hit it hard again tomorrow.

 

Good luck to everyone -here's to a happy healthy eating week!!



Short and sweet

First and foremost I just want to say that I am sickened by the news of today's tragedy in CT. I am so heartbroken and devastated for the families of the people who this will be effecting.
Ironic really it happened on a day where my family is reflecting the loss of my brother Shane with today being his birthday. It makes you really stop and realize and think about how truly blessed you are that you made it through and lived to see another day. Love your loved ones. Do it now before its too late.
That's all.

Today I had 2 people ask me the same question so I am going to address it. The title of my blog is Just a no BS blog. And today I was asked "don't you EVER cheat blah blah blah"

Yes you idiots (kind of a not so nice word thought about taking it out..but no bs right?)...I cheat. I try not to but yes there are times when I eat foods that I know really aren't good for my body. What do I eat you ask? UHHH ever had Lays Cheddar and Sour Cream potato chips?? They are amazing-ever had the pineapple flavored licorice they sell at Costco?? Also..on a really REALLY bad day...I might eat Taco Bell..GROSS RIGHT? Yes. I am human...I have horrible eating days just like everyone else. I didn't cheat this week so I am not posting about it...when I do you all will be the first to know.
I also have crappy ass days where I don't feel like working out and I don't feel like being happy and cheerful and I just feel like pushing down everyone I see. What I usually do on those days?? try and check my attitude at the door and WOD anyway. Pretty simple right?
So that's it kids. That's my Friday post.
Oh one more thing...I have one little itty bitty thing to be happy about- My new wrist wraps came in the mail today! YUP cant WAIT to try them out.

These are a few of my favorite things...

It's Thursday...FINALLY...the day before Friday..Comp Class day and oh boy it did not disappoint. It was super rough but exhilarating all at the same time. The Clean Pull that frustrated me SO BAD actually got a little higher and came a little easier today..so it is true...if you practice things you will get better at them. This is what our comp class looked like today..(Estrogen+Matt meaning three bad ass chicks and my brother Matty) What is cool about this pic?? Everything...

 

Look closely...look at the weights on the floor...the multiple bars...Matt at the head of class...etc etc..I love how this looked tonight. My second pic..this is how I look AFTER this class..makes me miss my girl Mandy Rose...chalk everywhere.

 

Sometimes I think my throat is always sore because I inhale so much freaking chalk on a daily basis. Odd I know..a few of my favorite things.

 

Weekend is almost here...food supply that I cooked on Sunday is getting low - what's your plan for the weekend? Eating out?? if you are PLAN AHEAD. If you are determined to stay focused on good eating- always ALWAYS plan ahead. I will tell you what I do. I google the menu of the establishment that we are going to and look at the menu ahead of time-yes I do this-pretty much everytime...if there is a menu available pick 2 or 3 things and plan how you will modify if you have to- no oil-hold the bread-whatever your focus might be. Here's a good example-Red Iguana-LOVE THAT PLACE- The shrimp fajitas are devine! Ask for them..no oil..hold the tortilla and if they bring them don't use them...guac is legal...pic de gallo is legal..simple..you just turned an eating out experience into a good one. Skip the chips if at all possible...if you eat them..have a plan..5 chips and you are done..sound OCD'ish? it is but these are the things I do. Last rant on this. DONT BE AFRAID TO ASK FOR MODIFICATIONS...most place will not tell you no. I even did it at Ruth Chris once..no problem.

I had another rant but I think it deserves its own page. It has to do with haters. I will save that for next week.

Hope everyone had a great day..if you haven't rested yet this week-be thinking about when you will...My rest day will be Sunday..the Sabbath..a day of rest!

 

 

Whine Wednesday.....

Yes that's right...Whine Wednesday...I whined alot today...I was torn...the question is always the same-
TO REST OR NOT TO REST THAT IS THE QUESTION??
I can really never pass up the opportunity to do a Heroes WOD. I can't give up my Metcons when I have been lifting like a crazed woman. I went back and forth all day. I felt pretty good, iced the arms-forearms and wrists last nightsto I felt good. I had to modify a little- skipped box jumps and added a 400M run. IT WAS AWESOME! 
I mentioned before that I am not super creative but that I am capable and I also mentioned I love the posts I read DAILY on CrossFit Lisbeth...after struggling through a Clean Pull movement yesterday that was 95% and 105% of my 1 rep max...this was necessary for me to read today.
So this is it folks...this is all there is..my whine Wednesday share..please enjoy it as much as I did. (awesome little treat I discovered gets me through the day while I am doing a 21 day sugar detox- a few blackberries, some raspberries and pomegranate seeds -you can get all 3 items at Costco and the pom is seeded already-they do not always have these I believe these to be seasonal)
Pics and verbage courtesy of CrossFit Lisbeth!

You either have a purpose, or you don’t.
You either approach that bar like you’re damn well going to lift that weight, or you sidle up to it like you’ll be happy if you get it, but you’re not really sure you will.

You’re either in it with all your heart, or you’re only halfway there.

One path holds the way to amazing victory, crushing loss, glory, achievement, heartache, and jubilation. The other path doesn’t have a lot of pain, or loss, or disappointment. It’s safer. You don’t risk as much, so you won’t hurt as much — in your mind or your body. But you won’t get as many PRs that way.
And, no, we’re not really talking the barbell anymore.

About the Author-the before..and the after...

Before and After...That's part of my story and pretty much a big part of the reason that I have started this blog. Everyone needs a before and after. And it doesn't have to be weight or workout or appearance related. It can be something as simple as ...today I didn't punch my co worker in the face for being SUPER annoying...yesterday I tried (extreme I know) and ya I am certain if you tried to punch a coworker..well we all know how that would end.
A before and after is the story of how somehow, someway you hopefully got better.
Here's a better example..In the past 2 days...I think, well I feel,  I have completed maybe 1000 reps of Olympic lifts...however, during the lifts...my snatch form got just a little bit better. Better example right? Before and after.

My before pic has a history. I was actually in a pretty good place in life. Had a great guy (still have that guy..the lucky sucker) job was great (still is) I was working out as I have always have and things were going good. My weight had gotten kind of out of control and I knew it - I was training with my Sis and I knew at some point I could get it back under control- I weighed about 189- my cholesterol, blood pressure, and glucose levels were all out of control there will be more to come on that. I was given the opportunity to go on a cruise and that is where this picture comes in play. Me on a cruise ship in front of Haiti -kind of ironic that in front of a place that suffers from extreme poverty it took this picture to wake me up...and several more like it.

My "BEFORE" October 2009

Now..I know its not horrible. But the improvement from this day in October of 2009 is like night and day for me. I am not a size 2 or 4 or 6. I wear an 8-sometimes a 10..and honestly this is the happiest I have been with who I am pretty much in my existence. So this is Part 1 of a 2 part post about size- appearance-weight and just before and after in general. Its possible to maybe not fit into society's box of what a happy healthy person is "supposed" to look like (whatever that is) and be strong, well adjusted, successful and just over all happy with who you are and what you are about. I know this because I have done this. 2 things played a major role in my story. CrossFit and Paleo..and a 3rd..ME.
This post wouldn't be complete without an after..and again- this is just Part 1 of a 2 part series on this subject.
And this is just one of many of my favorite afters...I have lots of them and I will be sharing them-Now CLEARLY this isn't my whole story. There is a reason for that. Stay tuned folks..this is going to be good!!

A big fat strong Monday is in the books!!

Since my first 2 posts were super wordy and quite long- I am going to keep this short and sweet..if that is possible with someone with so many words.
First-hope everyone had a great and successful eating day. I was pleasantly surprised at the peeks at my crazy OCD ish blog. I know that through this blog even if you NEVER comment and all you do is graze or stalk-I might have something for you and that makes me happy.
Again- it's simple for me-I have embraced CF and Paleo as my way of life. I just want to share and have a central location to share this stuff!

Today's WOD holy CRAP!! Snatches and Chest 2 Bar...as my nephews say and now all of us do HEZ my life! Got through it..the best part I was able to stay after and do a comp wod (this stands for competition in case you are wondering..yes..I am going to compete). I am glad I did and I am glad that poor Amanda stayed and did it with me. So much funner to drop heavy weights in twos rather than by yourself. I wished I could have showed off a little more.
That brings me to today's topic.
"I am afraid I am going to get bulky"- "when I lift heavy weights I gain weight" I never stop being just almost offended by these statements. I have also actually had people tell me that they do not want to look like my sisters...HAVE YOU SEEN THEM?? I have spent several decades wishing I could look like them. Get over yourself. My sisters have spent YEARS working out..lifting...running...you name it to get to look the way they do. Trust me...you wont get there. Your attitude alone tells me you wont get there.
So my crap for today- Get over yourself-throw out your scale-use skinny jeans as a measurement - except after a heavy squats day-Ha! Ladies- LIFT HEAVY-DO IT BEFORE IT'S TOO LATE. It is seriously one of the most exhilarating and liberating and empowering things that I have been able to do in my life(runs a close second to being a kick ass Mom). Don't be afraid of the barbell...pick it up...love it..embrace it..chalk it up if you have to but please...stop being afraid...That's it. No food advise today...that will happen tomorrow.