Playing Catch Up

      We all do it. It's cool.  It's been a hot minute since I wrote a post which is unusual for me.  I'm usually pretty good about writing once a week.  It helps me stay focused and feel accountable. Im behind on a bunch of other stuff like housework and yard work too. I'm convinced I do everything but exercise and sexy time half ass at this point! HAHA!! However in my defense of not posting on here, I did write a blog for Breaking Muscle http://breakingmuscle.com/crossfit/from-crossfit-athlete-to-physique-competitor-my-fitness-journey#.UhQDttpN7OM.facebook check it out if you haven't yet. ;)  it was pretty cool and I enjoyed doing it.

     So in the last few weeks I wrote for a bad ass site, came down with a mystery illness and had a unforgettable junk food, mother/ daughter beach trip, that was amazing.  Hopefully after a emergency room trip, a couple ct scans, tons of blood work and a crap load of other tests, they figure out what the hell had me laid up for days last week. It was crazy and I was miserable laying around and not working out. I'm hoping its just my gallbladder or something simple. Luckily they did catch that I needed more thyroid medicine during this debacle. So now I understand why I've been a napaholic recently. Apparently I wasn't just being a lazy "bulking" fatty.  I feel totally fine now and see the surgeon again on Friday and he'll hopefully have some answers this time. Wha wha wha.....

    The beach trip was amazing. My daughter and I really needed that.  I'm always on her about eating healthy so from Friday afternoon until Sunday night we did not put one healthy thing in our bodies. It was a BLAST!  Nothing but convertible rides, sun, sand, surf and girl time.  I'm also getting pretty good with my camera.  I really enjoy it and I'm attempting to learn my way around some editing.  I need to find a class or something.

So I'm back on it and on a good schedule again.  I'm even thinking about training people here and there. I mean I already email workouts and advice constantly, maybe I should expand it a little... We'll see....

Back on my regular recipes and training to post next week.  Let us always try to remember to have fun in life and never take our health for granted.  Without it we don't have much of anything at all.  Stay healthy, happy, and focused AND HAVE A GREAT WEEK!! 

I'm A Loser...

     Ok, I know I'm not a loser.... Far from it.  However, I'm human and my mind can play tricks on me and I feel like one sometimes.  Old habits have been creeping back in the last few weeks. It starts off slow and then BAM.....My blood type is suddenly chocolate hazelnut butter.  I've been getting lazy and have been slacking on food prep. It's time consuming and quite frankly I'm tired of the constant fucking cooking.  It happens. I had a little break. It's not a big deal. I just had to remember my goals, regroup, and prep like I know how for the upcoming week. Tomorrow is a new day. I need to start it off right. 

Even though I have been missing some meals, and not eating balanced ones when I do, I have still been an absolute rockstar in the kitchen.  I mean check out that deliciousness!!! Hot sausage topped mushrooms with paleo pizza sauce and sautéed eggplant. Pretty self explanatory. Throw your favorite sausage on your favorite mushrooms and bake through.  WIN!

I also absolutely destroyed these paleo sliders...

I cooked mini burgers and topped with my favorite toppings.  I baked the sweet potato rounds in the oven with some olive oil, s&p, and thyme.  We had cinnamon bacon acorn squash for a side. Another WIN! 

There's lots of yumminess on my Pinterest http://pinterest.com/shaynaddudak/boards/  check it out YO!! :)


Training wasn't so hot.  I did my squats but struggled.  My hips are hurting because it is heavy. I saw my savior Dr Lancaster at Cumberland Massage Therapy in Da 'Ville and she got this old girl straight.  I'm ready to get after it this week.  Plus IT'S BACK TO SCHOOL TIME!!  My not so little one is going to middle school.  Crazy!!!

Cook some deliciousness, if you fall off track get back on and have a great week!!! 

Don't Blink....

    Seriously don't.  Time is just flying by.   When I was younger, stupid and drunk it went slow as hell.  Now that I'm older, beyond happy, a little wiser and have some sobriety under my belt, it is going so fast that I would give ANYTHING to have it slow down a little bit.  I can't believe it.  I FEEL LIKE AN ADULT SOMETIMES ahhhhhhhhhhhhh!!!!!!!!

     I swear every time I blink, my kid is more and more grown....texting, heading to the mall with friends or at a sleep over.  Growing up and growing a bit further away from me everyday.  It's all normal I know, and I am happy for her to be changing and figuring out things for herself, but that doesn't make it any less difficult.  She's my only one and it feels like she was just learning how to walk and talk about 3 seconds ago.  Ugh...

    This brings us to my next goal, drum roll........AN OLYMPIC LIFTING MEET WITH MY BABY!!! Duh!!!  She is 10 and totally going to kick my ass but I don't give a shit.  I just want to make some more great memories and compete side by side before she is tooooooo cool to do anything with this old mom of hers. ;)  Its going to be fun.  I can't wait.  October is when this goes down.  Who else is in?!?! ;)

     It was a great week of training and the highlight was definitely the 31 Heroes WOD at East Coast CrossFit. http://www.31heroes.com/the-wod-2/ Hero WODs are not something I do often, it's my personal opinion that they are special and should not be over done. I take them extremely seriously.  These brave men gave their lives for me to be free and even though I can never repay the debt, honoring them by giving that tough workout all I got is something I don't take lightly. The CrossFit community is pretty fucking awesome.  Just another reason why no matter how many times I try to leave, I end up back. The comradery is unmatched. No doubt.

Emma and I baked some cupcakes today after the event.  I ate at least eight myself...I shall pay tomorrow in many ways for sure!!! It was awesome!!

Enjoy those little ones while you can and have a great week!!! 

   

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 it...it 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!!!

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!!!!! 

Uninspiring

 

     

        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! :)

GRIP IT, RIP IT and Click Those Ruby Red Heels.

    So this week I got my first dose of the mid west.  My kid had her USAW Youth Nationals Olympic lifting meet in St Joesph Missouri.  She absolutely killed it.  She went 6 for 6, had a clean and jerk personal record of 83lbs and won the 11 and under 35kilo class.  Her and her coach also went ALL IN and tried to take the overall 13 and under championship but fell short by only one kilo.  She came in second there. Watching her determination and drive while putting up that last clean and jerk was absolutely incredible.  Her undeniable competitive spirit was obvious and that teenage girl she was going head to head with was obviously surprised that she had my 10 year old  right there tied for first until the end.  The vibe in the sports arena was awesome and my kid fought so hard.  I'm still glowing.  That little one has more guts and drive then I could ever wish for.  I'm beyond proud. 

     The location of the meet worked out great and my daughter and I are able to visit with our BFF's all week.  We don't fly back until Wednesday. We missed them so much and this week is FANTASTIC!!  They were relocated to Kansas by the army and they got to come watch her lift.  It was nice to have some familiar faces in the stands.  I also want to thank everyone for their support from afar.  The messages and encouraging comments are much appreciated.  So many of you watched the webcast and it really means the world to us.  It's a lonely place on that platform for a kid with thousands of eyes watching.  Knowing there are a ton watching and wanting her to succeed really is nice.  THANK YOU!!!  THANK YOU!!!! THANK YOU!!!! :)

Here's a video of her at her meet. :) 

http://m.youtube.com/#/watch?v=a5H-tJglMso&list=UU49mXPc6AV8PYGoJCR4ieqQ&desktop_uri=%2Fwatch%3Fv%3Da5H-tJglMso%26list%3DUU49mXPc6AV8PYGoJCR4ieqQ

Monday: heavy heavy legs: press, hack, ham curls, leg ext, squats. Then off to CrossFit for some strict pull ups( band) and arms( 4 rds of four exercises,barbell curls, hammers, dips, overhead tri extensions 1 min rest....HEAVY) plus 170 Burpees.

Tuesday: @Anderson Creek CF 7rds 2min max effort row 1 min of kettlebell or slam balls 20# 21min total... I was smoked! 

Wednesday: shoulders 4 rds of 4, 25 rep sets using cables and behind the neck snatch PP.  Then 4 rounds of Arnie presses, hang snatches and sumo DL high pulls. Then my 6 min plank shoulder routine. 

Thursday and Friday: travels to Missouri for my kids Oly meet.  

Friday: more travels to the land of OZ to stay at my BFF's for a few days. So happy. Bringon the fried Oreos and turkey legs at the famous Country Stampede! 

Saturday: short and easy back workout and some planking with Buttercup. 

Great recipe and hit this week and my friends house:  my thyme and garlic sweet potato chips: oven @ 425 slice potatoes thin, brush with olive oil, sprinkle with thyme, s&p, and garlic powder. Let them turn a nice golden brown. I like mine really brown almost burnt but we all know I'm a weirdo duh!!!!

Once I get home on Thursday I will go through all the nationals pics.  I will make sure to add a few next week.  There are some great ones!! I also can't wait to get home and get back on a good training and diet schedule. I am enjoying my time with the BFF so this is not a priority right now DUH.... But next week let operation Shayna grow some globo legzzzz resume!!!!  Biggie girl!!! GET IT!!!