Happy Thanksgiving

This year I am being the black sheep and not making the trip to Fort Worth with the family. Ryan and I decided to stay here for the weekend and do our own Thanksgiving which we've never done before. I could really use some me time right now and I do feel a little selfish about it. I don't get a chunk of time off very often when I don't have somewhere to go. I am going to take advantage of this time to myself and then spend Christmas with the family. On the list of things to-do:

1. Help coach the FREE Thanksgiving morning boot camp - 6 AM at Deep Eddy
2. Cook a Paleo Thanksgiving dinner. The item I'm most excited to try...Pumpkin Cranberry Upside Down Bars (yum!)
3. Read some books for work that I have been wanting to dive into but haven't made the time.
4. Clean out my closet and drawers...again!
5. Organize our garage (fun!)
6. Workout and spend time on moves I've been needing/wanting to work on (muscle-ups!)
7. Think about my goals for the upcoming new year and most importantly clarify what my BIG PICTURE goal is.
8. Spend some time with friends and watch football.

I know this must sound extremely lame and boring but I'm typically either working or having fun so all of these things above actually sound really nice to me right now. I am going to be rejuvenated and have a fresh start come next Monday!

And of course it's not Thanksgiving if I don't think about all that I'm thankful for. Just to name a few:

1. My family and friends - without them I would not be who I am today. They are always there for me...to celebrate with, cry with and to love me no matter what.
2. Ryan - my other half, my love, my best friend, my rock.
3. My dog - who constantly makes me smile and reminds me about unconditional love.
4. CrossFit Central - my 2nd family, the vehicle that allows me to live a quality life and make dreams into reality.
5. My clients - who give me the pleasure of coaching them and the satisfaction of watching them improve every day in multiple ways.
6. My health - which allows me to live life to the fullest.
7. And of course...My God - who loves me, forgives me, and is my guidance, my support and my purpose.

Happy Thanksgiving!!!

6.

YUM!!!!

I just returned from vacation which means I'm also just returning to my Paleolicious eating habits and boy have I missed it. Vacation was fun but I am paying the price in how I feel and definitely in how I perform. I'm back on track eating Paelo and the dinner I made tonight was so delicious I had to share it! On the menu...Spicy Shrimp, compliments of one of my clients (Thanks Kelly!), Cauliflower Mashed Potatoes and Veggie Stir Fry. See below for details. Paleo has never tasted so good.

Spicy Shrimp:
In a pan saute ready to eat peeled shrimp cooked in the following for 4 mins...
Olive or Canola Oil
Tabasco Sauce
Worcestershire
Cayenne Pepper
Salt
Pepper
Lemon

Cauliflower Mashed Potatoes:
Steam the cauliflower then place in blender with a little bit of coconut milk, salt, pepper and blend til smooth consistency.

Stir Fried Veggies:
Sautee canola oil, garlic and onions in a skillet and then add
Red Bell Pepper
Mushrooms
Shredded Carrots
Salt
Pepper
Lemon

Enjoy!!!

Misconception

Sometimes there seems to be this idea that the Women's Only CrossFit classes are not as hard as the co-ed classes. This is probably the biggest misconception about this program! In no way are the Women's Only classes different from the Co-Ed other than the fact that it's all Women who would rather workout together which creates a fun, encouraging and supportive environment. We do the same type of workouts and I expect the same amount of effort from these women. I push them to use a weight or a move that is challenging for them. Like all classes everything is scaled to an individuals current fitness level but that depends on the person, not the class. I have women who use the prescribed weight and can do real pull-ups and I also have women who are just starting out and has to scale some moves and weight. The same workout is still just as challenging to both people.

Women's Only or Co-Ed it is CrossFit and there should be no doubt about that. The Women's Only program was created to provide an option to Women who are more comfortable working out with other women, to challenge each other, to have fun getting fit together, to keep each other accountable and encourage and push each other. It was not created because it's an easier option. The workout is your workout in every class. You can make it as hard and as challenging as you want and get the most of it or you can slack off and cheat yourself and that goes for any class.

Bottom line, the Women's Only classes are filled with strong, determined women who are challenging themselves daily, working their butts off and seeing great results and I absolutely love coaching each and every one of them. If you are a woman and looking for something different to challenge you and get you in the best shape of you life while building friendships and having fun, this class is for you!

FREE WORKOUT

FREE workout on Wednesday at 9:30AM @ Town Lake Under the Bridge on the Hike & Bike Trail (Map)

Results Are In

I made a personal goal to go 4 weeks eating strict Paleo, no alcohol, no sugar, no grains, no dairy, no legumes. Lots of meats, vegetables, fruits, nuts/seeds. Simple enough. I met my goal on Friday (yay) and realized a few things along the way.

1. It's really NOT that hard! I had my doubts...
2. There are a million fun recipes that are Paleo friendly. I never got bored with my meals.
3. Black coffee is not that bad.
4. I do have time to make breakfast in the morning.
5. It is possible to eat out and stick to it.
6. I felt the best I've ever felt, mentally and physically!
7. I don't really like to use the scale but I wanted to for this month to track progress. I lost 3 pounds which is a lot for me! The scale hasn't budged in forever and that is almost a pound a week. I haven't done my body fat test yet.
8. My performance is up! I PR'd on back squat, press, deadlift and power clean.
9. My energy level increased, I no longer needed naps! Typically waking up at 4:30/5 AM most days and not getting home until 7:30/8 PM I always took a nap during the day to survive.
10. The only thing I really missed was wine =)

My first cheat after I met my goal was a double shot soy latte! Mmm...it was delicious. I felt fine after - so far no sensitivity with soy. That night I had wine and pizza. Afterwards I felt HORRIBLE!!! I really didn't think I would but I felt so bloated, couldn't breath and had a headache. Not sure if it was more the alcohol or the food but my body was not happy! The next day I was totally hungover...definitely didn't miss waking up feeling like that over the last month!

Saturday I went to my sister's house with my family and we cooked and drank wine. I hadn't eaten anything "non-paleo" yet, just wine and my cheeks turned bright red, chest splotchy and heart racing. If I did all this and find out the only thing my body doesn't like is wine I will not be happy haha. I think it's the sulfites in the wine, need to try more to figure out what that was about. I'm up for the challenge heehee.

Over the weekend I indulged in a piece of cake on Halloween, a burger (with bread) and sweet potato fries Sunday and feel miserable!!!!!!! Like the kind of misery where I have to lay on the coach and groan. I really thought I would feel fine but I guess after eating that clean for so long my body was a little in shock. I will definitely be returning back to paleo Monday just a little less strict. Going to shoot for 80/20.

Best Wishes!!!

Pictured above are a few of the women in the Monday/Wednesday/Friday 9:15 AM Women's Only class at RunTex. This is a fun group of women to coach because they are all friends and enjoy their workouts together. That is the way to do it if you ask me. They all have busy lives and take 1 hour out of their day to get in a good workout as well as catch up with each other. Unfortunately, tomorrow one of them goes in for surgery. She has already had a mastectomy and is now going for a hysterectomy. She told me it's been the worst year of her life and she is ready for 2010 but you would never know it talking to her! Jodi, we wish you the best and will miss you in class. Positive thoughts for a speedy recovery. See you soon!

Power Breakfast

Yum! I just discovered my new favorite breakfast! I've been mostly eating either eggs or chicken in the mornings with either Almond Butter or Walnuts and Steamed Apples. I needed to change it up so I tried Smoked Salmon with Pear and Sunbutter, made from sunflower seeds. The outcome is YUM!! This breakfast is loaded with healthy Omega 3s and a good balance of protein, carb and fat and taste delicious. Only 5 days left of my 4 week strict, no cheat Paleo program!!! Trying new things to keep it fresh and fun.

This is the first week of November sessions! We have lots of great things planned to keep you motivated through the holiday season. This time of year is the easiest time for people to fall off the wagon and undo all the great things they've worked for quickly! With Halloween treats and Thanksgiving dinners to Christmas and New Years, it is important to set your goals and stay moving. We are having a free boot camp challenge called Shake Your Tail Feathers to help keep you on track. And indoor Women's Only has some tough workouts ahead, free goal setting and nutrition meetings so take advantage of these extras offered to you and don't let the holidays be the downfall of your health and fitness.