Mother of Sam another 2 weeks have come and gone. And so has Christmas. It's CRAZY how quickly a year goes by. I can't believe that we're less than a week to 2012. Whoa there!
Recently, I've added the Primal Blueprint and The Paleo Solution to my reading list. I started in on The Primal Blueprint on my trip home to Seattle and I'm OBSESSED! Definitely worth a read. Though I'm not a big proponent of all things "evolution" that they describe in the book, I'm very much for the way we should be eating rather than the way we eat as a society. Go to Amazon.com RIGHT NOW and order this book... SO good!
Along that note, I was reading up on some of the benefits of using Coconut Oil in everyday life. I came across this little article below and thought I'd share. Hope you find it as useful as I have. More WOD's to come in the next post.... Happy Tuesday!
http://healthimpactnews.com/2011/80-uses-for-coconut-oil/
Tuesday, December 27, 2011
Tuesday, December 13, 2011
Family Dinner Night!
Monday of this week brought lots of rain and chilly weather. So when I got back from a personless bootcamp yesterday morning I decided I would throw on a crock pot of Stew for Family Dinner night. A few friends and I have a weekly "Family Dinner" where my roommate or I cook for the group of us and we either eat at our house or our friends. It's a SUPER fun, community filled way to enjoy a meal together. I highly suggest setting up your own!
Anyways, I wanted to pass on the recipes for the 2 goodies we had:
Beef Stew:
1 lb. Stew Meat
1 pkg. Beef Boullion cubes
1 Tbs. Crushed Garlic
4-6 Carrots
4-6 red potatoes
1/2 yellow onion
Salt and Pepper
Horschire Sauce
1. Brown the stew meat, onions, and some garlic in a pan.
2. Boil 4 Cups of Water on the stove
3. Cut up the veggies into bite size pieces(I don't peel the skins off as they have TONS of the vital nutrients)
4. Place 4-6 of the Beef Boullion cubes in the 4 cups of water (depending on taste for you)
5. Throw everything in the crock pot and let simmer for 6 or so hours.
6. Once it's done I'll throw in some Salt/Pepper if needed, and a few dashes of Horschire Sauce... then EAT!
Primal "Cornbread":
2/3 Cup Coconut Flour
1/2 Cup Cornmeal
1/2 cup butter (melted)
8 eggs
1 tsp. baking powder
4-6 table spoons of raw honey or maple syrup
1. Mix the coconut flour and cornmeal together.
2. In a separate bowl melt the butter, let cool, then add the 8 eggs and whisk everything together.
3. Mix the wet and dry ingredients together - add the baking powder and honey.
4. In oiled cupcake tins place a heaping spoonful of batter in each one.
5. Bake at 375 for about 20-25 minutes. Don't over bake!
6. Enjoy with your Stew or favorite Chili recipe.
Anyways, I wanted to pass on the recipes for the 2 goodies we had:
Beef Stew:
1 lb. Stew Meat
1 pkg. Beef Boullion cubes
1 Tbs. Crushed Garlic
4-6 Carrots
4-6 red potatoes
1/2 yellow onion
Salt and Pepper
Horschire Sauce
1. Brown the stew meat, onions, and some garlic in a pan.
2. Boil 4 Cups of Water on the stove
3. Cut up the veggies into bite size pieces(I don't peel the skins off as they have TONS of the vital nutrients)
4. Place 4-6 of the Beef Boullion cubes in the 4 cups of water (depending on taste for you)
5. Throw everything in the crock pot and let simmer for 6 or so hours.
6. Once it's done I'll throw in some Salt/Pepper if needed, and a few dashes of Horschire Sauce... then EAT!
Primal "Cornbread":
2/3 Cup Coconut Flour
1/2 Cup Cornmeal
1/2 cup butter (melted)
8 eggs
1 tsp. baking powder
4-6 table spoons of raw honey or maple syrup
1. Mix the coconut flour and cornmeal together.
2. In a separate bowl melt the butter, let cool, then add the 8 eggs and whisk everything together.
3. Mix the wet and dry ingredients together - add the baking powder and honey.
4. In oiled cupcake tins place a heaping spoonful of batter in each one.
5. Bake at 375 for about 20-25 minutes. Don't over bake!
6. Enjoy with your Stew or favorite Chili recipe.
Saturday to Monday...
Friends, it's one week closer to the end of 2012. I still cannot believe it! When, how, what... ah! :-)
This weekend I was suggested a WOD to do by a friend of mine. It was a DOUSY, let me tell you. Here it is:
Saturday WOD:
150 Unbroken KB Swings
*if you have to put the KB down you must complete:
30 Jumping Lunges
*if you have to rest on the jumping lunges
400M run
Repeat until finished.
Yeah. I didn't do the suggested 150 KB Swings, I did 100. And it still sucked! But it definitely kicked my butt, which is what CrossFit is all about, right??
Which brings us to Monday and Bootcamp. I showed up, and because of the rain, none of my bootcampers where there. :-( SO sad I missed them cause I had a RAD WOD to do... see below:
The Sandwich WOD:
100 Double Unders
50 Sit Ups
25 Push Ups
20 Front Squats (w/ KB)
15 KB Swings
20 Sumo Dead Lift High Pulls
25 Push Ups
50 Sit Ups
100 Double Unders
How FUN does that sound?!? Incredible!
Happy WODing!
This weekend I was suggested a WOD to do by a friend of mine. It was a DOUSY, let me tell you. Here it is:
Saturday WOD:
150 Unbroken KB Swings
*if you have to put the KB down you must complete:
30 Jumping Lunges
*if you have to rest on the jumping lunges
400M run
Repeat until finished.
Yeah. I didn't do the suggested 150 KB Swings, I did 100. And it still sucked! But it definitely kicked my butt, which is what CrossFit is all about, right??
Which brings us to Monday and Bootcamp. I showed up, and because of the rain, none of my bootcampers where there. :-( SO sad I missed them cause I had a RAD WOD to do... see below:
The Sandwich WOD:
100 Double Unders
50 Sit Ups
25 Push Ups
20 Front Squats (w/ KB)
15 KB Swings
20 Sumo Dead Lift High Pulls
25 Push Ups
50 Sit Ups
100 Double Unders
How FUN does that sound?!? Incredible!
Happy WODing!
Friday, December 9, 2011
YES! Friday again! :-)
Well fans, it's Friday again and celebrations are to be had! Had a great time at bootcamp this morning... check out our WOD below. Before that, however, a very interesting article on steering clear of all things fast food and the processes of American food. Eesh... kind of disgusting, if I'm honest...
http://articles.mercola.com/sites/articles/archive/2011/12/09/avoid-eating-at-fast-food-restaurants.aspx?e_cid=20111209_DNL_art_1
Warm up:
Block Run (about 3/4 of a mile)
Skill:
Double Unders
WOD 5RFT:
25 Double Unders
30 Box Jumps
15 Push Ups
HAPPY WEEKEND! And Merry Christmas!!! :-)
http://articles.mercola.com/sites/articles/archive/2011/12/09/avoid-eating-at-fast-food-restaurants.aspx?e_cid=20111209_DNL_art_1
Warm up:
Block Run (about 3/4 of a mile)
Skill:
Double Unders
WOD 5RFT:
25 Double Unders
30 Box Jumps
15 Push Ups
HAPPY WEEKEND! And Merry Christmas!!! :-)
Wednesday, December 7, 2011
Nutrition - it's good for you!
I feel it's my responsiblity as a personal trainer to be sure that my clients are being educated in health and nutrition as well as general physical fitness. Below are a few of my favorite online sites for wisdom on all things health/nutrition. Some of these links you have to sign up to join, but I guarantee they're well worth it! You'd be surprised at the kind of stuff our government is allowing into our food supply these days and knowing how to shop is essential to living.
Without further pause....
General Health Advice:
Dr. Mercola: http://articles.mercola.com/sites
Mark's Daily Apple: http://www.marksdailyapple.com/
Catalyst Nutrition: http://catalyst-nutrition.blogspot.com/
Nutrition/Recipes/Etc:
Everyday Paleo: http://everydaypaleo.com/
Saving Thyme: http://savingthymecooking.blogspot.com/
Okay, now that you know some of my favorite sources of wisdom when it comes to health and wellness, let's have a chat. I typically err on the side of living my life and not being all hysterical about all things eating. Here's my mantra, if you will: 80% of the time eat well (I'll explain more later) and 20% of the time live a little.
Here's what I mean when I say eat well. I lean towards the Paleo lifestyle (no, it's not a diet for a season -it's a lifestyle change!). That means I limit grains, sugar, and dairy to a VERY minimal amount, if any. I've learned substitutions for most of these things, but that's for another post. So 80% of my life consists of me being strict "Paleo". Lots of fruits, veggies, whole protein sources, oils, and nuts for me!
Now the other 20% of my life is allowing myself the "treat". This doesn't mean I get a "treat" everyday. It doesn't even mean I get a 'treat" every other day. I typically let myself have a treat if I'm REALLY craving something or on the weekends. For me it's typically the Mint Chip Ice Cream, the chocolate cake, or the Balboa Sundae from The Cannery (YUM!!!!). However, on any given day, and especially during that time of the month, I have a tendency to have my fair share of chocolate each night. :-)
However, I caution you to keep eye of how much of these treats you're eating. If you're sitting down to a bowl of ice cream that turns into an entire half gallon carton being gone, we're going to need to reign in the temptation a little. I would even suggest cutting out completely those "trigger" foods that you keep eating and can't stop until you have a stomach ache. I know, I know - but mom's cookies are the BEST around. I promise you, there is something out there that can satisfy that treat tooth just as well and also give way to you feeling a LOT better in the process.
Okay... enough on this for now. More to come in a later post. Until then... check out the websites above and try a few of the recipes out. You may find that it's a lot easier than you thought for this to work, even in our busy daily lives! :-)
Without further pause....
General Health Advice:
Dr. Mercola: http://articles.mercola.com/sites
Mark's Daily Apple: http://www.marksdailyapple.com/
Catalyst Nutrition: http://catalyst-nutrition.blogspot.com/
Nutrition/Recipes/Etc:
Everyday Paleo: http://everydaypaleo.com/
Saving Thyme: http://savingthymecooking.blogspot.com/
Okay, now that you know some of my favorite sources of wisdom when it comes to health and wellness, let's have a chat. I typically err on the side of living my life and not being all hysterical about all things eating. Here's my mantra, if you will: 80% of the time eat well (I'll explain more later) and 20% of the time live a little.
Here's what I mean when I say eat well. I lean towards the Paleo lifestyle (no, it's not a diet for a season -it's a lifestyle change!). That means I limit grains, sugar, and dairy to a VERY minimal amount, if any. I've learned substitutions for most of these things, but that's for another post. So 80% of my life consists of me being strict "Paleo". Lots of fruits, veggies, whole protein sources, oils, and nuts for me!
Now the other 20% of my life is allowing myself the "treat". This doesn't mean I get a "treat" everyday. It doesn't even mean I get a 'treat" every other day. I typically let myself have a treat if I'm REALLY craving something or on the weekends. For me it's typically the Mint Chip Ice Cream, the chocolate cake, or the Balboa Sundae from The Cannery (YUM!!!!). However, on any given day, and especially during that time of the month, I have a tendency to have my fair share of chocolate each night. :-)
However, I caution you to keep eye of how much of these treats you're eating. If you're sitting down to a bowl of ice cream that turns into an entire half gallon carton being gone, we're going to need to reign in the temptation a little. I would even suggest cutting out completely those "trigger" foods that you keep eating and can't stop until you have a stomach ache. I know, I know - but mom's cookies are the BEST around. I promise you, there is something out there that can satisfy that treat tooth just as well and also give way to you feeling a LOT better in the process.
Okay... enough on this for now. More to come in a later post. Until then... check out the websites above and try a few of the recipes out. You may find that it's a lot easier than you thought for this to work, even in our busy daily lives! :-)
Been FAR too long
Oh my word, my dear readers - it's been WAY too long since I've written. I tell you, life gets away from you so fast sometimes. Crazy how that works... but that's how it goes. Sheesh! How is everyone??
Welp, I'm going to document the WOD's of this week and last week, the best I can. Honestly, I don't remember much, so here we go:
Monday's Warm Up - 3 RFT:
1 small lap
50 Single Jump Ropes or 25 Double Unders
WOD - "Wilmot" - 7 RFT of:
50 Air Squats
25 Ring Dips (in this case we did modified dips)
Tuesday Night WOD with the Roomie:
3 laps of 1 city block
10 Burpees at every street Corner.
Wednesday's Warm Up:
1 Block Lap
Skill:
Hand Stands
Modified Hand Stand Push Ups
WOD - 5 RFT:
50 Single Jumps/25 double unders
30 Box Jumps
15 Push Ups
Last Friday's Warm Up:
3 Big Laps
Skill:
KB Swing
Med Ball Clean Practice
WOD - Tabata (20 sec of work 10 sec rest x8 per skill)
Wall Balls
KB Swings
Box Jumps
Air Squats
Sit Ups
Last Wednesday's WOD - 5 RFT:
1 small lap
25 push ups
25 Sit Ups
And I can't even remember last Monday's WOD... that one coming soon! :-)
Happy Wednesday all - hope you're all enjoying the Christmas Season with family and friends. What a GREAT time of year!
Welp, I'm going to document the WOD's of this week and last week, the best I can. Honestly, I don't remember much, so here we go:
Monday's Warm Up - 3 RFT:
1 small lap
50 Single Jump Ropes or 25 Double Unders
WOD - "Wilmot" - 7 RFT of:
50 Air Squats
25 Ring Dips (in this case we did modified dips)
Tuesday Night WOD with the Roomie:
3 laps of 1 city block
10 Burpees at every street Corner.
Wednesday's Warm Up:
1 Block Lap
Skill:
Hand Stands
Modified Hand Stand Push Ups
WOD - 5 RFT:
50 Single Jumps/25 double unders
30 Box Jumps
15 Push Ups
Last Friday's Warm Up:
3 Big Laps
Skill:
KB Swing
Med Ball Clean Practice
WOD - Tabata (20 sec of work 10 sec rest x8 per skill)
Wall Balls
KB Swings
Box Jumps
Air Squats
Sit Ups
Last Wednesday's WOD - 5 RFT:
1 small lap
25 push ups
25 Sit Ups
And I can't even remember last Monday's WOD... that one coming soon! :-)
Happy Wednesday all - hope you're all enjoying the Christmas Season with family and friends. What a GREAT time of year!
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