Out with 2013, in with 2014

Ah reflection time....

2013 was a big change in my fitness routine.  I started Crossfit in January and went at it 5-6 days a week out of the gate.  What a great year in gaining strength for me! In 2012 I lost 90lbs, with a cardio heavy interval training routine.  Started 2013 at 150, finished at 176 of more muscle on a smaller frame :)  2013 saw my first kipping pull up, first double unders and unassisted ring dip.  I was able to get up into a handstand on the wall and started working on hand stand push ups.  I can now deadlift 225lbs, snatch 75#, overhead squat 100, bench 100, clean and jerk 105 and back squat 150.  Took me 10 months, but I finally can jump on a 20" box, which is a huge accomplishment for me and my fear of heights. I managed to Rx Nancy (one of the bench mark crossfit workouts: 5 rounds of 15 overhead squats at 65# and 400m runs) I cannot wait to see what 2014 brings! 

Fitness goals I have set for the year:

10 unassisted strict pull ups

50 consecutive double unders

deadlift 300lbs

snatch 95lbs

bench 150

back squat 250

front squat 160

overhead squat 125

full range of motion hand stand push ups

jump on a 24" box

run 1 mile in under 8 min and a 5K in under 28min

20 consecutive full range of motion push ups

Rx Isabel, Grace and Fran 

the ellusive muscle up.....

some of these are things I should get by summer, some will be a stretch for the year......but hey, goals are something to shoot for and if you do not make them hard, what is the point? :)

Here's to making progress in the new year!

holiday stress..i mean fun!

The holiday season is upon us.  Events revolve around food, we are all even more short on time than usual with travelling, entertaining, etc and added financial stress and expectations of gift giving....Many many people gain significant amounts of weight during the 6 weeks between Thanksgiving and New Years.  So how do we stop this trend, since it basically takes you the rest of the year to lose 20 lbs?
Manage your stress.  The easiest way for me is to be realistic in my expectations.  Budget appropriately for you.  Do not feel like you have to keep up with anyone and remember the thought is way more important (or should be) than any material goods.
Eat at home and not out as much as you can.  This helps you stay on track with what you are eating, keeps portions more reasonable and helps with that budget.
Make time for yourself every day.  Get a walk in. Get that workout in.  Just do it.
Try to surround yourself with supportive people.  We all have those family members and family friends that want to overfeed us, encourage us to overindulge, etc.  Be honest with them and with yourself about what you want to put in your body.
Do not beat yourself about a bad decision.  The whole day is not lost because you had a cookie.  Move on and do better :)

weight is just a number....

I have worked hard since my daughter was born.  For almost a year now, I have been doing Crossfit (high intensity training) and have actually gained 22 lbs.  Yep, GAINED.  But I think photos tell far more than numbers in this one.  Muscle weighs more than fat.  I can lift much more now than I could when I started (just set a hang power clean PR this week at 105 lbs) and am far stronger now.  I have also improved my flexibility and endurance.  If gaining strength means gaining weight, bring it on :)

Today's photos:

current stats:

chest 38"

waist 34.5"

hips 41.5"

weight 173 lbs

Long time, no see.....I had every intention of keeping up with this better....let's see if I can improve on that :)
This week I am starting a new adventure.  My husband and I are starting the 24 day Advocare challenge.  I am hoping this product line compliments my workout schedule and can help me decrease my body fat a few percentages.  Took "before" photos today, which is always a nerve racking experience.  Cannot wait to see what the next month brings!

you do have time to eat better...

The most common reason I hear for not eating healthy food is "I do not have time" with "it is too expensive" being a close second.  Let's face it, we are all busy.  I work full time (overnights), have a very active toddler and still manage to find time to hit the gym everyday.  But you cannot work out enough to fix a bad diet.  Garbage in, garbage out I am afraid.....So how do we add eating right into our busy lives without breaking the bank? A little planning ahead.  Mondays are hard for me.  I work overnights on Sunday and Monday night.  I take my kid to preschool when I get off work Monday morning, hit the gym and then crawl home to get as much sleep as I can before I pick her back up from school and meet my husband to hand her off for the night when I head back to work.     So if I can manage to cook a meal for the family on a Monday, anyone can figure out how to fit it in.  Here's what I did today: bbq chicken, mashed sweet potatoes with spinach and "rice" that was finely chopped cauliflower and broccoli.  The chicken was on sale last week for 49 cents a pound, so I bought 2 whole chickens and roasted them.  That made for a lot of left over chicken and it took only a mere minute to toss it into the crock pot with some bbq sauce.  The cauliflower and broccoli concoction was also leftovers since I toss a head or 2 of each into the cuisinart at a time.  Sweet potatoes are cooked with the chicken 8 or so at a time (and on sale as well this week, yippee) and make for easy reheating or mashing. Spinach added was frozen and just mixed in.  Gluten free corn bread from a wegman's box mix that takes 2 minutes to mix and 24 minutes to bake in the oven.   Poof...healthy, fast and cheap :)  Yes it takes a bit more organization than phoning in your favorite take out, but it saves you money and you are getting a much better fuel for your body by eating real food.  Tossed some in my planet box container and headed to work tonight.

carrot banana muffin recipe

http://www.elanaspantry.com/carrot-banana-muffins/

yum yum :)

butternut squash avocado soup

cortney baca's recipe :)

• 
  
• 1 medium size butternut squash.
  2 ripe avocados (or more.)
  1/4 cup lime juice
  1/3 to 1/2 cup whole milk (or a hearty stock for dairy free)
  1/2 tsp. cumin
  1 tsp. salt
  1 tsp. chipotle powder (or chili, adobo, hot sauce, anything with bite! measure to taste. )
  1/2 stick real butter (or 2 to 3 Tbs. lard, bacon grease, or Olive Oil for dairy free)
  
  (All Optional) to top the soup:
  reserve 1/2 avocado, sliced thin
  chopped fresh cilantro
  sour cream
  pico de gallo
  
  Roast the butternut squash whole in a 350 degree oven. Place on a cookie sheet or casserole dish to catch any juices, and roast until the skin browns slightly and juice bubbles ou t. Let cool a bit and use a kinfe or fingers to remove the skin and stem, it should come off relatively easily. using a spoon or fingers, remove the seeds from the center, place all the butternut squash flesh into a blender. Add avocado, lime juice, cumin, chili/chipotle, and salt. blend well, using the milk or stock to reach a consistency slightly thicker than desired (the butter will thin it some more). Once it's blended well, pour into a larger sauce pan and heat over medium with the 1/2 stick of butter, stirring often, until just bubbly. you can thin it with more milk or stock if you desire during this step. Top and serve. Ours made about 3 mealsize bowls.

paleo pumpkin muffins

http://paleopumpkinmuffins.com/

yummy

burger night the healthy way

made paleo burger buns for the frist time tonight...interesting. think i'm going to replace the coconut flour with rice next time...
hamburgers with local grass fed ground beef
sweet potato fries
quinoa with kale
even the toddler ate everything :)

http://www.paleoplan.com/2011/10-09/paleo-burger-buns/

dinner tonight-bison chili with bacon and cheese scones :)

trying the gluten free thing tonight:

http://www.organicvalley.coop/recipes/show/gluten-free-scones/

and
http://www.paleoplan.com/2009/12-03/bison-chili/

i added sausage left over from the meatloaf i made yesterday and a can of kidney beans to the chili.
all yummy :)

kabocha squash verdict???

Lillian said it tastes like "yummy pie" :)

http://www.eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=2558

trying this new recipe this week...toddler review coming up :)

Wow, it's been a while.  Realized people are actually noticing I have a blog, so maybe I should start updating it :)
Now that I have a 2 year old (when did that happen????) I am especially interested in toddler nutrition.  While my daughter is still nursing, her nutrition needs are being met more by food now and less by mama's milk.  I am going to try to post a new recipe a week to try.
All the reading I have been doing is making me consider going gluten free....but not sure I am ready for that big of a change right out of the gate.  So our focus will be on whole foods, few ingredients and EASY.  I don't have time to spend hours in the kitchen a day, and I am certain most mamas are in the same boat.
Stoked about my daughter getting to start Montessori school at the end of the month.  One of my biggest complaints about day care has been their meal plan.  They have a kitchen and prepare all the meals and snacks there, with parents being unable to bring food from home.  Sounds great until you look at the menu (all USDA approved no less)..consisting of packaged foods, canned fruits and such nutritious offerings as jello and captain crunch.  Wonder why kids are highly wound, hyperactive and regularly sick?  Maybe their nutrition (or lack there of) has something to do with it.....