Sunday, July 28, 2013

Honey Mustard Slut

    That's me for sure.  I LOVE it.  I eat it on just about anything. That store shelf corn syrup crap is so bad for you though, so I started throwing together my own cave girl friendly version.  It has become really fun for me to take my favorite things and turn them Paleo.  Everything from potato salad to pancakes.... It's an enjoyable challenge you can feel good about.

Cave girl honey mustard:
A couple giant squirts of a good Dijon mustard
A small glob of honey
A couple teaspoons of mayo ( I'm too lazy to make my own Paleo version, so I just use Duke's I'm not crazy super strict about it.)
A splash of red wine vinegar and some poppy seeds
Mix well, I don't really measure...I just kinda know how much of each ingredient I like.  It's yummy.

        Ok, ok so back to my not so perfect food reality. I went to a fantastic concert this week. 

I ended up stuck in some bad weather and eating crap like pretzels, burgers and diet soda while there. I got back on track, however that process isn't the easiest as some of you may know. Luckily I don't need to detox or anything but it still blows. I want to eat a whole cake in one sitting, and after missing a day or two of my meals, and 3 hour schedule, I struggle for a bit to cram in everything I'm supposed to.  I'm not hungry and I'm groggy. It really showed in my performance Friday morning.  My kid kicked my ass by 2+ minutes at :

5 rounds:
10 overhead squats 95#
10 handstand push ups
10 toe to bars
2 min of max effort step ups

I was gasping and she didn't even look like she worked out.  What you put in definitely plays a huge role in what you put out. NO DOUBT!! Luckily I only fell off the wagon for a very short period so by Saturday I was feeling good again..... Just don't ask me to run...squat program+ running = fucked. 

Training was a bit off this week, our whole family was slammin busy but, it was for awesome stuff and totally worth it!! I MISSED A SQUAT DAY THOUGH AHHHHHHHHHHHHHHHHHHHHHHHHHHH BLLLLAAAAAAAAAARRRRGGGGGHHHHHHHH!!!!!!

Monday: hatch squat program, stiff dead lifts and leg curls and extensions. Then at CrossFit, 8 rds of 2 min row 1 min abzzzzz, then some light ankle weight stuff for mommy butt. 

Tues: 20 min amrap of 6 chest to bar pull ups, 1 min handstand hold, 800 meter run and 12 box jumps. I went an extra round it felt good and I needed to burn off some more energy.

Wed: arms and abs with pops at The Fit Factory. I was destroyed. No 100 rep sets but I swear I didn't get any rest.  5lb dumb bells can be very humbling. 

Thurs: off to a photo shoot with my kiddo.  I was supposed to squat.... Wha wha wha...chicken legs!

Fri: posted above

Sat: This was a ton of fun!!!

Sun: max out front squat, back squat and strict pull ups

    In a few weeks I am going to try and hit the globo more.  Im missing calves and pullups I know I need to do it, I'm training for a show in April but you just can't beat the camaraderie of CF.  The fun and company is definitely welcomed after such a rigorous globo/ cardio training schedule plus my Amber moving this past spring.  I think I'm finding a good balance of " I want to be a decent crossFitter that swings by and has fun, but I also want to train isolated muscles and throw on a blingged out bikini all shredded and jacked once in a while".  My mind changes so much who really cares...I'm having fun, staying healthy and spending my husbands money, can't ask for much more then that in my little fit freak world. I may have another goal I'm cooking up for October though... Stay tuned for next weeks announcement blog ;) We'll see....

    Before I go I need to touch on a couple people I met this week.  On the way home from the concert we stopped off at a Waffle House in the middle of Deliverence/ Alberemarle NC.  It was nearly 3am.  I was expecting a giant shit box that I didn't even want to use the bathroom in for fear of disease.  I figured I'd find at least one pube in my food.  We found quite the contrary.  It was AMAZING!! We had service that you would be pressed to find in some of the most expensive restaurants. It was incredibly clean and I MEAN SUPER CLEAN! Our food was exceptionally good for a Waffle House. We began to talk to our server and she was also the manager, her daughter was the cook.  She took such pride in her job and it showed. They were both so thankful for what they had and it was heart warming.  Their store is ranked #8 in the nation!!! Hello!!!!! There is like 1600 Waffle Houses and that IS something to be proud of!!!! That freaking rocks!! It was a great reminder that no matter what you do....take great pride in makes you happy, confident, content and people see that and take notice.   I better get my shit together!!! ;)

Take great pride in what you do, even if its just making your own honey mustard and eating waaaaay tooooo much of it, AND HAVE A GREAT WEEK!!!

Saturday, July 20, 2013

Feed The Beast!!

    Skipping meals is the worst thing you can do.  You need fuel and when you don't consistently give goodness to your body it will begin to store everything you shove in it.   Eat, eat, eat, every few hours.   Eat yummy, clean, good for you stuff. Not garbage.  You don't deserve to be treated so poorly, so don't treat your body like a dumpster behind a jerk joint bar and grill on Bragg Boulevard.   After competing and going off the junk food deep end for a few weeks I was glad to hang it up and stop feeling so gross and sluggish.  It's amazing how much what you put in effects what performance comes out.  I feel great and it's not a chore, it easily became habit again.   After feeling so badly it is welcomed.  It's been a few weeks and I'm over the hump. I feel great and it shows in my energy levels and performance in the gym.  I am hitting my squat program, plus my other regular training and even a few CrossFit wods a week with no problem.  It's all this awesome fuel for sure!  Here's some of what I ate this past week: 

      This off season " gain" ( or bulking or whatever douchy thing you wanna call it)  is so different from the dieting down.  I can hardly cram it all in but my energy is through the roof. The servings of meat and shakes is ridiculous.  I eat spinach as much as I can and throw it in to anything I can. I truly believe its not humanly possible to eat too much of that green goodness.
  After I work out I cram down a shit ton of steal cut oats or sweet potatoes covered in maple syrup and fruit until near explosion.  Especially on leg day.  I need to grow THAT ASS!!!!  It's starting to work.....  Squat heavy, often, and EAT, EAT, EAT!!!!

Here's a couple of my recipes that are easy and a family hit.

Enjoy this wonderful season of gorgeous colorful berries and melons!   I LOVE SUMMER!!! The less clothes and more colorful food the better NO DOUBT!!! Fuel your body with real food and have a great week!!!!! 

Sunday, July 14, 2013


        That's me recently for sure. Let's recap real quick... Beginning of June, super lean and ripped photo shoots and physique competition on the 8th.  My swole/soul mate that I spent hours with every single morning moved across the country right after comp.  It was ok though for a bit because I was busy shoveling food in my face and being on a lovely vacation with my hubs. Then at the end of June my kid had nationals for Olympic weightlifting, won, and we stayed a week to visit my BFF who was moved to Kansas by the army.  The distractions were abundant and I rarely trained. I lived it up on donuts and had a great time for a month but then  I came home and it all hit me like a ton of depressing bricks....

    Suddenly it was like a funeral.  All that stuff that kept my focus and drive was gone.  The rigorous training and diet was over. The goal was met and I got lost.  I didn't want to train, I certainly didn't want to eat right and I definitely didn't want to do it alone.  She was gone and reality hit suddenly and stabbed me right in the damn face.
 I even started thinking about my dad more then usual because the training also distracted me from his passing for months. Luckily I'm surrounded by some pretty cool folks who let me start tagging along and figuring stuff out.                                                                                                                                                                                                 My husband started getting up and hitting the Y with me at 6 am.  It got the ball rolling and after I hit the gym a few times I got my shit together.  Working out at Anderson Creek CF a few days with friends, on top of the program I'm doing with Greg is working out great.  Then I finally made it to see J at The Fit Factory and all my focus came rushing back and I even picked a song.  J is the best trainer and being back on schedule there is fantastic and encouraging.

         I think sometimes people think its always super easy for us gym rats all the time but that's not always the case.  I struggle too.  It's hard. It hurts. I get tired.  Life happens. Excuses, excuses,excuses....That's all I had for a week or so after getting home.  People fuck up, they get off track.  It's hard to get back on it and sometimes you just have to suck it up buttercup. I had to remind myself that fit makes me happy and I am going to have to move on.  I just have to show up and do it even when I don't really want too, and yes after a few times I get back in the grove and the good habits come right back.  Just keep in mind that even the ones we look toward for inspiration need some inspiring themselves once in a while. Thankfully watching my husband struggle through my work out routine was enough for me.  He's a dude and will surpass me in a New York minute but, you bet your hot ass, that my ass, will give him a run for his money for as long as I possibly can. 

    So I had a little slump for a week or so trying to find my way.  I just needed to regroup and get a goal.   It's all good now, ready to train for something, bulk up and grow some globo legzzzz and make some big globo GAINZZZZZ.  Bring on the Paleo baked goods, sweet potatoes and giant chickens and cows baby!! I have a real schedule now and it helps me commit and I'm now excited and focused again.  DON'T LET LITTLE SLIP UPS GET THE BEST OF YOU.   Get back on it, reach out for help if you have to, just GET AFTER IT! The longer you go without the harder it gets to get back with it. 

Mon: hatch sq program day 1, plus stiff legs and super heavy step ups.  2 hrs rest then to Anderson Creek CF for some shoulders and abs.  

Tues: 7 rds of 3 min rowing and 1 min sit ups @ ACCF

Wed: arms with J. 100 REP SETS BABY!! So good to be back!

Thursday: hatch sq day 2( it was awful I'm still way sore from MONDAY!!!) plus calf raises, leg ext, sumos
Then at ACCF I did a 15 min Amrap of rope climb, goblet sq, sit ups, overhead lunges 25# it was really fun. 

Fri: rest and doctors visits. I think my thyroid meds may need a little adjusting and could be causing some of my doo doo feelings and exhaustion.  We shall see when the results come back.

Saturday: Abs, 27 min of jump rope and Mt climbers, max out dead hang pull ups ( someone is way stronger then she thought!! YAY!!!)

Sunday:  Garage gym, back. 5 rds Ring, dumb bell and Pendlay rows.  Then 100 stone to shoulders @70#

My text came and my diet just officially changed to 400lb man status.  My poor husband LOL!  Next week ALLL ABOUT FOOD!!! I may even get a few recipes together.  My Paleo blueberry cobbler was on fucking point no doubt! No more cutting for this girl!! Not for a while anyway! SO. MUCH. FUN. FO SHO!!!!  WHO ELSE IS IN??? Haha!!!

Have a great week and don't be afraid to ask for help when you need it! :)