Recipes Of The Week

After "Boot-Camp" this week, my lady Ashley made these Almond Flour Waffles and they were A-MAZ-ING!

Topped with the choice of bananas, hand-picked picked blueberries, unsweetened coconut, maple flavored agave, and plain or maple almond butter.

Ashley's home, the common place to eat after a workout, also had an amazing Gluten Free Paleo Honey Cornbread that - especially for all of you gluten-free people - is ridiculously delicious! 

I have been gluten-free for over a year now, and it had been so long since I have had bread of this texture and taste. It was phenomenal.

I will be posting this week's "Boot-Camp" work outs tomorrow, as we will be executing tomorrow's "WOD" early in the morning, so that we will all get the chance to complete our nightly activities of church, homework, etc. Life gets busy, but you make time for what's important to you.

By the way, there has got to be a better name/title (to call whatever we're doing) than "Boot-Camp." It's just so overused, a little cliche, and in my opinion a bit cheesy. 

Oh well, it'll do for now. 

Boot-Camp // Week 1

There are a few ladies and myself whose husbands are away on business; therefore, it gave me a brilliant idea, "It's a perfect time to do a 2 week "boot-camp!" 

Below is the list of workouts we completed from last week and this weekend.

Monday:
Warm Up:
Deadlift: 3, 3, 5, 5, 7
400 meter run between each set
Workout:
4 Rounds for time
8 Frog jumps
12 Release push-ups
15 KB Swings
20 V-ups

Tuesday:
Warm Up:
3 rounds
25 Goblet squats
6 Burpees
Workout:
4 Rounds for time
12 KB lunges
6 Pull ups
25 air squats
200 meter run

Wednesday:
Active Rest Day / Church night

Thursday:
Warm Up:
200 meter run
6 Pull ups
10 One legged dead-lifts with weight
Workout:
5 Rounds for time
20 jump squats
12 side-to-side push ups
15 KB rows
10 toes to bar

Friday:
Warm Up:
4 Rounds
12 lunge twists
10 air squats
15 KB swings
Workout:

5 Rounds for time

200 meter sprint

10 burpees

10 plank jacks

10 release push-ups

15 overhead squats

Saturday:
Warm Up:
Deadlift 5,5,3,3,1 (finding one rep max)
200 meter run between sets
Workout:
800 meter run
50 burpees
50 KB Swings
50 Sit ups
800 meter run

Sunday:
Warm Up:
Back Squat: 3,3,5,5,7
200 meter run
12 lunges
Workout:
150 For Time
30 Squats
30 Release Push Ups
30 KB rows
30 Butterfly Sit-ups
30 Burpees

Ash's first callus bust! Workin' on them pull-ups.

Whiteboards are a must.

Don't be this gal

I've probably watched this more than a dozen times now, but I can't stop myself. 

It's hilarious.

Whether you CrossFit or go to the gym, I'm sure that you can find some humor in this video. 

Enjoy.

My First Nutrishop Experience

First off, I'm not much for supplements, but I will drink a protein-shake here-and-there, and also take vitamins via Shaklee daily. 

Those are considered supplements, right? 

Anyway, I found a sugar-free (a.k.a sucralose-free) protein courtesy of Nutrishop. 

Though I already ordered some protein via Shaklee, I thought that I would pick-up some protein from my local Nutrishop in the meantime - just to test it out. 

Cool thing about Nutrishop, they give you a free water bottle/protein-shaker with a FREE sample. I was pretty pumped, as you can see.

CrossFit: Beauty in Strength

This post is mainly for my fellow women out there who do CrossFit, are curious about CrossFit, or just simply like to stay fit. It's also for those who simply don't really care about staying fit, or CrossFit all together for that matter.

Nonetheless, for those of you who think that you will "bulk up like a man" if you CrossFit, lift weights, or workout - need not to worry - you won't. 

The video that I have posted below pumps me up, encourages me, and gets me excited to workout; therefore, I hope that you can enjoy this video in a similar way, and that you will be able to recognize that there is strength in beauty.

Take it from Dwight, he knows.

Work outs and progress

Sometimes, you just have to come up with your own workouts to keep it fresh, you know.

Workout:

10 Burpee Box Jumps

10 Kipping Pull-Ups

25 Butterfly Sit-Ups

15 Kettle Bell Swings

>>20 minutes AMRAP (as many rounds as possible)

I saw this meme and it made me chuckle, so I had to post it.

Lately, I have been diligently working on my different Olympic Lifting techniques - inspired by a particular injury of mine. I have been taking my form more seriously these days.

I'm basically trying to start from scratch. 

Last week, I relearned the art of the power-clean form. 

Before focusing on relearning the Power-Clean, it had been months since I had even attempted a Power-Clean. Luckily, my husband and I have a few friends who were able to work with me. One of our friends, fortunately, has an entire CrossFit set-up in his garage.

So awesome.

It's a great kind of atmosphere to learn, make mistakes, and get the personal attention that I know that I needed in order for me to perfect my lifting form. 

Now, the Power-Clean may seem like a less than complicated lift, but in my book, there's much more to it than I remembered. 

After two good, long sessions of working on my form, I was able to Power-Clean 115 lbs. That may sound like a 'weak-sauce' weight, but for someone who hasn't been 'cleaning' for more than 6 months, cleaning more than 90% of my own body weight is something that I consider to be an improvement. 

Thankfully, I have some patient and encouraging friends to work with me. 

Next week, I will see what weight I can put up, and also how well this form can improve. 

Workout (from yesterday):

3 Dead-hang pull-ups (no kipping allowed)

10 Kettle-bell swing

10 kettle bell snatch (each arm)

16 Kettle-bell lunges

100 Jump Rope

>>>5 Rounds(cannot exceed 25 minutes)

Workout courtesy of my loving husband...

Then, Power-Clean form until I reached 115 lbs.

Tomorrow, is a different story. 

Bring it on.

My first CrossFit challenge

If you haven't had the chance to get to a "box," (what 'CrossFitters' call a 'gym') you should. It's a very different atmosphere when comparing to a traditional gym.

One year ago, the man pictured above (my husband) encouraged me to try this so called "CrossFit." Since I played high-school and college sports, I thought that this wouldn't be anything too different. I was both right and wrong.

Anyhow, one morning we decided to stop by a local CrossFit box (after we had just ate pancakes for breakfast)to just get a 'feel' for the place. Since my husband had already been CrossFitting for awhile  he didn't seem to be out of his element - at all. Me, on the other hand... I saw a few weight sets and I said to myself, "Ah yeah, I can do this!" since I had been weight-lifting (traditionally) for 3 years. Because, you know, running track in college they make you lift a lot. 

Right?

*crickets*

Definitely different.

As we continued to enter into the forsaken box, we were greeted by a short, bald, kind of awkward man, who just so happened to be the owner and head coach of the box. 

He was short, but he looked strong. 

My husband shook his hand, then this man began to explain CossFit all the more. Then, he said something that I had wished he would have kept to himself; coming from his bearded mouth he said,"Well, how about you do a trial work out right now to get the feel for what we do around here."

I looked at my husband, as if I was trying to telepathically communicate to him that, "We just ate pancakes and I am so not in the mood to do this right now!" 

Naturally, my husband completely disregarded my attempt to finagle my way out of this workout. Then, he nonchalantly answered the CrossFit man, "Yeah, why not."

Fail.

So, the guy set up two bars and two ab mats. It was X Rounds of back squats and butterfly sit-ups. 

Now, this wouldn't have been as bad if I hadn't eaten so many pancakes before this "trial workout." It definitely sucked, nonetheless. Granted, I was not in the most optimal shape of my life, so of course that didn't help my case. However, I did finish the workout in one piece.

After I caught my breath, my husband looked at me and said, "Well, what do you think?" 

I shrugged my shoulders with a less than confident reply, "I liked it..." 

I mean really did like it, but how is one supposed to reply in regards to something so painful, yet enjoyable? Also, it didn't help that owner was standing right there. 

Then, before I knew it, I was signing up for a membership.

As I began my first week of full-on CrossFit, I learned how weak my body was and not to mention how out of shape I had let myself become. I continued with CrossFit for 5 straight months until I was diagnosed with 2 separated shoulders. Note to all who lift weights, form is very, very important. I cannot emphasized that enough.

Anyhow, throughout those 5 months of intense CrossFit, I gained a great appreciation for CrossFit, learned more about how my body can transform and improve through hard work, and also the importance of accountability and encouragement from those around you. 

What I also enjoyed about CrossFit was that it reminded me of running track in college. Through both track and CrossFit, you not only competed against other people, but you're mainly competing against yourself. You are your biggest competitor. 

Six months after I began my shoulder recovery, I moved back to my home state of Minnesota for 6 months. During my time in Minnesota, I did a lot of recovery work and retrained my body. I also began to take an even greater interest in nutrition.

Nonetheless, I am now back on the East Coast and slowly making my way back to CrossFit. My husband, and a few of his "CrossFit friends" are nourishing me back to CrossFit health. 

I'm not sure where I will go with CrossFit, but it has become more than a workout or sport. CrossFit (in my definition) is a challenge of the mind, body, and soul. This alone, is beneficial for all aspects of life. Implementing mental toughness by strengthening a person's will to persevere, overcome through both physical and mental challenges.

That is why I CrossFit.

I owe much of my CrossFit experience to my supportive, encouraging, and loving husband. If it weren't for him, I'm not so sure that I would have found or had the gumption to experience CrossFit all together. I guess it pays to marry your best friend, especially when they push you beyond your own expectations.

I am thankful for the encouragement and challenge that this guy brings to me daily. One year down, and many more to come. 

"Accountability in friendship is the equivalent of love without strategy."
Anita Brookner 

Not all who wander, stay wandering

Like I mentioned before, I have been MIA for quite some time. So, one may wonder where have you been within the last 3 months?


Here you have it.

Wedding in Virginia

Wedding selfie. Yes, I did that.

Photo via Facebook

Two very dear friends of mine had an absolute beautiful wedding in Virginia. I was able to share this day with them both. 

They are two of the most wonderful, beautiful people that you will ever meet.

I was dateless as my husband was away on business.

Next up, my husband and I celebrated our one year wedding anniversary in Charleston, South Carolina.  

Ocean view from a 35 mm lens. 

Oh my, what a lovely stash you have.

While we didn't have much time to take full advantage of all the historical sites and events that Charleston had to offer, we did, however, enjoy some delicious food, scenery, architecture and also some quality time together.

Between a few different weekend trips, 40 hour work weeks, a heavy school load, I am proud to say that I have been faithful in the gym and working on my CrossFit skills. I have finally grasped the art of kipping, and slowly mastering the skill.

Slowly.

I'm not sure if anyone else out there has had difficulty 'kipping,' but I sure did. I've also been working on my clean and snatch again, as my shoulders make their way to a healthy state of mobility. 

Reminder:

Two CrossFit athletes that are more than their title

Now that the CrossFit Games have started, it has been a source of motivation to work hard in the gym. Honestly, I have been wondering about what it would take to train for something like the CrossFit Games. Each CrossFit competitor is someone that I not only look up to, but also individuals that I admire. 

Two CrossFit athletes that I am rooting for:

Rich Froning

Galatians 6:14 "May I never boast except in the cross of our Lord Jesus Chris, through which the world has been crucified to me, and to the world."

"Christ is the reason for everything and that's what I need to be living for," he told US website theblaze.com.

When most athletes credit religion for their success, they can come across as preachy or boastful. Not Froning, who is refreshingly upfront about the role his devotion plays in his success and even his occasional failures.

"May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world," he told TheBlaze.

"For me, that's really how it is. It doesn't matter what I've done. When I retire or when I walk away from competing from CrossFit, I won't have it anymore [but] Christ will always be there."

Lindsey Smith

It's not just because they're awesome at CrossFit, that they're in the lime-light, or the fact that they're rather likable, it's because they represent something other than themselves. 

Lindsey Smith - based off of my knowledge via social media and the internet - is a wife, mother, coach and one heck of an athlete. I'm pretty sure that I follow most of her social media accounts - as if that doesn't sound creepy. 

It's encouraging to know that there are people in this life that have a supportive, loving and encouraging family while accomplishing something so challenging. Not to mention, she has the most adorable daughter on planet earth. 

Whether I will ever meet Lindsey Smith in person or not, she will always be someone that I - personally - look up to as both an athlete and well-rounded woman who stands for something greater than herself - much like Rich Froning. 

If you clicked on the article above, you will come to find that Rich Froning is a beast. I cannot believe some of the things that he can physically accomplish! Pure craziness. 

To be honest, it's not his skill that makes me respect him as an athlete, but his faith. The simple fact that he can humble himself and give glory and fame elsewhere... that's beyond respectable in my opinion. 

Nevertheless, my prayers and support will be sent from the East coast to the West coast during the Games. 

"But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong." 2 Corinthians 12:9-10

Back at it

It has been longer than I had anticipated being absent from writing and documenting on here, but I guess that's what happens when you're working 40 hours a week, making time for the gym, all the while taking 16 credits of online classes, and of course the normal day-to-day tasks.

Because I was diagnosed with two separated shoulders and tendonitis in my right knee, I also thought (on top of the CrossFit and other high intensity workouts) that it would be in my favor to try and fashion some flexibility. Because, apparently I am lacking in that area. 

I don't want to spike my cortisol levels any more than they already have been, so I have started to begin my mornings with 60-90 minutes of hot-yoga 3 days a week. And let me tell you, it's been both challenging and beneficial thus far. 

A site for sore eyes early in the morning. 

And the madness begins

Just a warning, if I do not get on here to post as often for the rest of the month of April, this is why: college final projects and tests.

I am trying to get my butt to the gym in the midst of chaos, but that does mean that it is cutting into my blogging time. My school needs to take priority at this very moment in time.

As I burry myself in books, papers and notecards with endless nights filled with coffee and Beethoven, rest assured that I am still on the track to reaching my goals.

Getting to the gym is the one thing I look forward to in breaking up my days of studying, internships, writing papers and miscellaneous social media pieces (life of a PR student). Cranking out media kits and all sorts of fun projects (that are more than time consuming) have been overtaking the hours in my day.

I have also been noticing little, tiny zits popping up on my pale face due to stress, and maybe a little anxiety, but it is my "senior year." Could I expect anything else?

Nonetheless, I will post as often as possible through the madness. 

Cheese-ball quote of the day, but it's something that I like to be reminded of every now and again - especially while in school.

Change it up

Switching up your workout-routine can make all the difference when trying reach a set fitness goal; therefore, I asked my husband to make me a workout.

I was thinking, "Ah, this will be nice and it will give me a chance to try a few things differently."

However, I forgot to refer to the fact that my husband was making my workouts. It was a great workout, don't get me wrong, but it definitely pushed me beyond my normal workout capacity and for that I am grateful. 

In fact, it pushed me to the "if I walk tomorrow it will be a miracle" point of exhaustion. Needless to say, I'm walking, but I may just look a little bit more like a wounded animal than a functioning human-being. 

Oh yeah, and I have to wear heals to an event today. Should be challenging. 

I'm sure that he won't mind, but here are the workouts.

Workout

5 minute HITT on treadmill (Or on track)

3 rounds
20 squat jumps
20 split leg lunge jumps
>>No rest between

3 sets
Split leg squats   10-15 reps/leg while holding 15-25lbs dumbells
20 air squats between/after each set

400 meter row
12 Alternating push-ups
400 meter row
12 Release push-ups
400 meter row
12 alternating push-ups

50 lunges while holding a weighted plate out in front of you while doing a trunk twist.

1 minute plank hold

20 sec. plank hold on elbows, move up to 20 sec. 3 times without stopping/getting up.

100 Abs
20 V-ups
20 Reverse crunches
20 Flutter kicks
20 Leg raises
Hold feet and legs off of the ground for 20 seconds after.

STRETCH

Yeah... I was sore for 2 days and had to do a "recovery run" for one of the days. Keeping that lactic acid flowing, you know.

Curiosity in action

I am sure that I have mentioned my fondness for Pinterest once before - due to the many recipes that I have found from that addicting site. Here a few of the recipes that I was curious enough to try this week, minus the quinoa breakfast recipe, that one came straight from my brain.

Black Bean Brownies

*Grease 8x8 baking pan w/ coconut oil*

1 15oz. can of black beans

2 bananas

1/4 C. of Flaxseed

1/3 C. of gluten-free instant oats

1 tsp. of vanilla extract

1 tsp. Cinnamon
Bake on 350 for 30 minutes, do the toothpick test to make sure that they are cooked all the way.

Almond Milk Vegan Ice Cream

5 sliced frozen bananas

2-3 Cups of Almond Milk

1 tsp. of vanilla extract

Dash of cinnamon

Blend in food processor and presto!
Side note: Add nuts or fruit (or frozen fruit) for some added flavor.

Apple-Cinnamon-Pecan Quinoa Breakfast 

Dice apples and place them in a 1/2 C. or less of water, honey, & cinnamon; bring to a boil and let simmer
Cook quinoa over the stovetop as directed pouring the access "apple water" into the quinoa, then filling the remaining amount of liquid with water.
When quinoa is finished, add apples & cinnamon as desired, then mix together.

What on earth is Quinoa?!

Click for some facts about this delectable grain

Black Bean Burger

 Avocado & Fresh Pico

2 15oz. can of black beans, drained & dried

1/2 C. gluten-free flour

1 small onion

2 garlic cloves

1 tsp. of coconut oil

Cumin

Chili Pepper

Paprika

Black Pepper

Salt

You may add the spices that you like, just to make it your own.

1.) Dice onions and mince garlic; saute in 1 tsp. of coconut oil.

2.) Smash beans, or place in food processor. Put beans into bowl and stir in onion and garlic mixture, and spices.

3.) Make black-black patties and roll in gluten-free flour; fry on skillet of coconut oil until golden brown, or cooked all of the way.

4.) When finished, top with fresh avocado and pico.

These are recipes that I plan on making again - especially the ice cream!

Enjoy.