Year in review

And what a year it has been! I think the most influential thing this year was joining CFCC.  Like it was yesterday, I remember nervously sending an email and getting a response to come try it out.  Well that was it I was hooked.  Thank goodness for Tim who introduced me to the world of Crossfit and checked in on me about joining a couple of times before my first visit.  My first (and final) stop was at CFCC. I'm so glad I chose CFCC or perhaps they chose me.  Not only did I lose 25 lbs since I have joined (most of the weight loss happened in the Summer) but I found a family of AMAZING people. I also gained confidence, strength, power and knowledge.  Learned what a snatch and clean and jerk is.  Getting closer to body weight strength goals than ever before.

My eating habits have changed. My fondness for cooking has come back with a vengeance. Now if I could find someone to just clean up after I cook!  My family laughs at home much protein I eat. My craving for a burger or steak (and a beer) at the end of a long week has a couple of my friends teasing me for my “dude” like qualities.  BACON is back in my life.

I’m thankful for my family and friends especially my buddy Sadie. Even if her recent trips to the vet drive me bonkers, I love coming home to her. Seriously, if you aren’t a dog lover you probably don’t get it but I can’t imagine not having her.  I’m glad I rescued her from a kill shelter a couple of years ago. Cooper is also a new adopted member of the family and Gus is still the old man of the house (my mom’s house).

Work. Anyone who gets the chance to sit down over coffee and hear me talk about work knows the ups and downs. The downs are mostly the system. I love and learn from my clients everyday.  For the most part I look forward to going to work.  For those of you who don’t know this, therapist have to do a TON of paperwork. That’s the downside.  I’m doing the work I have always wanted to do and hope I am impacting others lives in a positive way even if it is small impact.

Started this here blog, which I’ve wanted to forever.  I have a list of topic ideas for 2012 that I didn’t get to in 2011.  Arg! I know I am missing a ton of things.

I finished another half marathon (with a fabulous cheering team and 2 friends who ran with me). Peter and Casey taught me how to stand up paddle board. Freaking awesome and need to save to get my own. Bought my first cow share and pork and chicken straight from a local farm. Reconnected with old friends, said goodbye to some friends, fell out of touch with others and met some new. Oh I could go into that cheesy friend quote but I won’t.  Came face-to-face with challenges and kicked them in the ass. Found a new favorite Mexican restaurant thanks to a good friend. Brunch on the weekends have been really fun; probably more fun than going out at night.  Started some new projects which I will be sharing with you all shortly. I’m sure there is more but I hate to bore whoever is reading.

So what does 2012 have in store for me?  I hope for new and exciting adventures and some challenges that will help me grow. Thank you to all those who have been a part of my life this year.  Cheers!

Sadie is getting her rest before the excitement

Finally a crockpot

or slow cooker.  Thank you to my beautiful sister Casey for my Christmas gift.  It's cooking away right now...recipe coming soon once I try it out.  I did make bone broth in it as my first time use and I think I will use it often for this so I don't have to be home for 24 hours cooking bones away.  I still will use my favorite Le Creuset pot to make chili and other items as I do like cooking away all day over the stove and nothing tastes better. I am hoping though that the slow cooker will help me during busy weeks. I have already gotten over my fear of leaving it plugged in while not home. Talk to me in person about this neurosis. I already of a bunch of recipes planned for the slow cooker which I will share with you all (if they come out good). But seriously excited to be having more broth in my life. Reading about the benefits excites me and a warm mug of broth just makes me feel instantly better. Plus it has a slightly sweet taste which I'm hoping helps as I cut more sugar and (gasp) chocolate out of my daily eating routine.

I have a need for Mexican food

Anyone who knows me really well knows I LOVE Mexican food.  I LOVE spice. And I crave Mexican pretty much all of the time. So I have been searching online for Paleo Mexican recipes.  I found a couple of good ones for inspiration and then headed off to the market with some of my own ideas. I was going to buy some flank steak but stumbled upon Round Bottom Swiss Steak which was much cheaper than flank steak.  I've never heard of this kind of steak but I thought what the heck let me try it. The tomatoes and avocados I bought weren't quite ripe yet.  Oh how I miss summer veggies!  So I grilled the tomato and passed on making the guacamole until later this week. The steak came out tasty, a little chewier than other cuts but still delicious. I didn't even miss the chips or tortilla because of all of the flavor.  I also ate a small sweet potato because I'm obsessed with them right now and am planning on enjoying them until the new year and new goals.

Recipe for Carne Asada my way

4 Round Bottom Swiss Steak (about 2 lbs)

1 large jalapeno, diced

handful of fresh cilantro

zest of one lime

sprinkle of cumin on each steak

white wine vinegar

olive oil

4 cloves of garlic chopped

I sprinkled ground cumin on 1 side of each steak, threw on the garlic, jalapeno, cilantro, zested the lime over it, splashed white wine vinegar on each steak and sprinkled olive oil. Makes for a very fragrant and fresh marinade. Marinade for an hour.

I marintated 2 of the steaks for an hour because I was starving. The other 2 sat for a total of 3 hours.  Both time frames worked but the longer it sat the more flavor of the marinade the meat absorbed. I threw the steaks on my grill pan for a couple of minutes each side as I like my meat medium, medium-rare(ish). Served it over mixed greens that had fresh squeezed lime juice and some of the grilled tomato.  Sweet potato was eaten after as an extra. I finished off my meal with some bone marrow broth.

Abbey’s 12 Days of Christmas WOD

Feeling insecure about my abilities I decided earlier in the week not to go to an affiliate CF. I had been reading and hearing that some CFs do a 12 days of Christmas so I did some research this week and came up with my own.  I knew I had a 20lb dumbbell at my mom’s that I bought light years ago during my swimming career. I think the WOD came out pretty well for my first time developing a CF style workout. I wish I could have included some deadlifts or box jumps but I didn’t have the equipment for those.  Originally I had 5 each single leg squat but before that round came up my right knee felt wonky so I subbed in 5 pushups – knee ones of course.  I need to definitely work on my push ups.  The double unders were attempts and grew very hard towards the end. The plank was a total of 2 minutes – I had to take a break at points as my shoulders always hurt doing them.  I tried to kick up into the handstand but decided lets have a good time and I was tired so I walked up.  My lovely mom took pictures and gave up the living room for the whole time so I could do the workout while listening to Christmas music.  Why doesn’t Rage Against the Machine have a Christmas album – faster music might have helped!  During the WOD, I could hear Sammy and Erin yelling “Just do one at a time” and “keep going”.  I kept telling myself “you got this”.  To end it all my mom and I made breakfast consisting of eggs, BACON, side salad and a white sweet potato. Oh and Coffee.  I have a feeling I will be sore tomorrow but couldn’t be more proud of myself.

So here’s “Abbey’s 12 Days of Christmas”. Feel free to use and adjust the load.

Abbey’s 12 Days of Christmas

12 Air squats
11 Sit-ups
10 Double Unders (attempts)

9  Goblet squat w/ 20 lb

8 Burpees
7 steps each leg lunge
6 (3 each side) turkish get up w/ 20
5 push ups

4 block run (2 down and 2 back equals 756.8 yards)
3 each arm Single arm press 20 lb
2 min plank
1 min Handstand Hold

**Addition I started with 12 air squats then went to 12 air squats, 11 sit-ups then 12 air squats, 11 sit-ups, 10 double under attempts, and so on.  Yes I went the wrong way with it!

I simply remember my favorite things

Not only is it one of my favorite songs but thinking of some of my favorite things really brightens my day.  What are some of your favorite things?

Gardening

Pictures from when I was a kid with my sister

Puppy Love

Cooking or reading cookbooks 

(when I have tv and cable watching cooking shows)

Fond memories of my pop-pop

Baking pop-pop’s bread (I’m the only one with the recipe!)

Wrapping presents and making crafty wrapping ideas

(and giving gifts esp to my mom)

Crossfit Center City folks

Fat cat

Flowers – Gladiolas are one of my favorites

An empty beach

I'm Baaaack!!

So I'm back to the blog after weeks away due to very little time in my schedule.  I’ve made lists of topics and recipes that I want to post.  Olympic lifting is over.  Bittersweet.  I'll be back for more in the future. Need some time to regroup and get other projects settled (which you will be hearing about soon).

I’m happy with my progress.  Body composition I think has stayed the same but some wonderful people have been telling me that they see positive changes.  We will see once I measure and weigh in.  I will admit sometimes I catch myself noticing the change in my biceps. Makes for a happy abbey.

My technique has improved but still has more to go.  17 lb PR on the Snatch.  9 lb on the Clean and Jerk.  Yes I still talk most of the time in pounds but that will be changing too.  Let’s not even talk about my squatting ability.

Frustration was a word that was thrown around and I was asked about.  I don’t think frustration is the word for me. Unless it was about waiting for the train or the train being late.  I was already getting home late enough as is.  Or I was frustrated figuring out the math when using lbs and kilos. Whatever the feeling was it was more drive for me.  I wanted to keep going or stay later.

So where do I go from here?  My plan is to go back to WODs and train Oly once on the weekend.  I don’t want to lose what I have accomplished in these 6 weeks.  I’m nervous for my first WOD back as I feel my lungs might hate me. But I’ll do it with a smile and go back the next day for some more.  Originally, I thought I wanted to focus on getting a body weight pull-up after Oly.  Now I’m thinking I really need to get a better front and back squat along with overhead squat.  Not sure if I can or should focus on the pull-ups and the squats at the same time or just focus on the one.  I of course will consult the coaches on how and what to do.

So I am back to writing on the blog, working on new projects, still loving my clients at the agency (still not loving the system though), and excited to start a new phase of training.

Sending out much love to all of those who read my little blog!!

Reflection on the BCCC

Until today I thought I was not very successful during this Body Change Composition Challenge (BCCC).  I kept pushing the thought out of my mind that I failed.  I don’t like using the words failure or failed as things can be challenging and you can and must learn from them.  This morning after a couple of weeks re-assessing things, I was happy to find a success.  Hold on till the end for the exciting news! With a yummy coffee in hand this morning I reflected back on what I learned about myself during this challenge (which isn’t over yet). Here is what I came up with...

1.  Be okay with not being 100%.  Sometimes you need to re-frame your wording and thinking.

2.  Sometimes you have to give in to deal with work stress.  Which for me is going out to dinner to deal and process vicarious trauma from my job.

3.  Too many fall events this month contributed to eating out, but made healthy choices 95% of the time. For example, I had tickets to Phillies first post-season game.  I drank no beer, has some Saki at the fall festival, lots of bacon wrapped quail eggs (delish!), and ate the chicken, lettuce, tomato and avocado out of a sandwich - threw out the bread.

4.  Listen more closely to my body. Feed it protein even if I'm not so hungry due to work stress as I will be become lethargic at night.

5.  Bosses and co-workers won't understand your foggy brain so plan for this if you can. I accepted that not all my progress notes would get done in time for my invoice

6.  Don't beat yourself up. Continue with the rest of the day and be mindful of choices.

7.  Rest!  I have missed almost 2 weeks at CFCC due to being under the weather and obviously my body needed a break. I've been sleeping 10 hours a night.  This also gave me time to re-assess some of my personal life.

8.  Kale!  For the past year (maybe longer), I eat this wonderful leafy green daily.  Does kale ever go out of season?

9.  Listen to others' positive comments.  I didn't notice my body slimming down but my family, neighbors, coworkers and friends noticed.  I need to work on accepting compliments more graciously instead of disagreeing with people.

My exiting news is that I reached my goal and fit into my Lucky Brand jeans from 5 years ago.  Definitely celebrated the fact that I reached that goal and surprised myself.  I strutted my smaller booty to work today with a large smile on my face.

Bring your “A” game!

Do you want to be a competitive warrior?  What kind of head do you have on your shoulders? Whether you do or don’t want to compete this article will help you.  It even applies to daily life when fears get in the way or we get stuck in certain behavior patterns.  We all do this at one time or another.  Fears and self-doubt paralyze us and prevent us from reaching our potential.  I will use the term athlete but substitute it for whatever your goal is or what you are identifying as a challenge.

Athletes will work on strength, quickness and fitness levels. Of course you need to do this hard work to be successful. But what about when you are about to compete or the workout of the day or challenge yourself on another level.  Where is your mind then?  In practice it is 95% physical and 5% mental – give or take a percentage.  When it comes to competing it’s the reverse 95% mental and 5% physical.  How many of you practice mental strength?  Maybe you do the week before an event but practicing daily can carry over in many different aspects of life.

Here are some things to work on or keep in mind:

1.     Attitude.  So much to say here and go into detail of state of mind and emotions.  But do a self-check daily, hourly on your present self.  Do you have confidence?  The why isn’t important all the time but identifying it is. This is hard to go into without doing a therapy session with someone as there may be underlying reasons why you constantly struggle with self-doubt or is it a given day that just is putting you in a funk.  Notice your patterns but don’t over analyze by yourself this will dig you into a deeper hole.

2.     Programming.  Just like programming for your physical training it is important to do so with mental training.  Positive affirmations may help. Placing fair and reachable expectations then can be adjusted as you reach them. Visualize your success including the actual events and using all senses.  What will you hear, see, smell, feel…  Focus on what you want to occur.  Using “I will, I can, I am going to...” will help. Make a script for yourself if needed. Schedule this programming like you would your physical training.

3.     Routines.  When I swam competitively I had a routine before I got up on the block.  My mom and coaches would know if I was not mentally there if I didn’t do this hand/arm shaking motion and adjusting of my goggles.  I couldn’t force this routine it would just happen.  If I was distant it didn’t happen but being aware of this and doing it would ground me to be ready to do my all in the race. Sometimes you have to be okay with this awareness not to happen.  The hand/arm shake came out of nowhere. I can’t think of a time I didn’t do it or when I started doing it.  Notice what is comfortable; maybe a coach will point it out for you.  This routine will come from practice.  Competing in triathlons is different.   For this I practice the race, drive the course, go over what my set up will be, when my nutrition will take place and what I am going to eat, etc.

4.     Letting go of mistakes.  Eek!! Not easy, right! But practicing composure and poise will help with this.  You will need to compensate, adjust and trust what your body is telling you.  If plan A doesn’t work, go with B or C.  Have something that can ground you back to focusing on the task at hand.  Maybe a certain song, picture, phrase.  Practice this too.   Later you can reflect back on the mistake to make adjustments but during the challenge, event, game, whatever – keep it focused.

5.     Reframing negative self-talk.  Yup another that we do and sometimes don’t notice we do it. Identify those triggers that cause you frustration, feeling rushed, intimidated, lose focus. Id you hear yourself say “I can’t, I never, I hate…” After you identify these statements or thoughts change the statement to make it positive or have a motivating statement.  Example – “This weight is going to be heavy” instead “Get aggressive, and lift that sh*t” or “There is no way I’m going to beat that girl” to “I’m going to get a best time or PR”.

6.     Stay in the present.  Very hard to do as we all think about what is coming next.  Identify when you are playing chess with what you are doing.  That is stop thinking 3 moves ahead and take in what you are currently doing.  This takes practice.  I recommend looking into mindfulness activities and mediation.  Until you do, focus on the sense again and the task at hand along with your body cues.

7.     Failure is a stepping-stone to future achievements.  And failures make the successes even sweeter.  Focus on the big picture, the whole process.

AND sometimes you also just have to say “F**K it!” Enjoy what you have done, take a break, re-assess, treat yourself and start again.

 Part II will be coming soon with more ways to get over mental blocks.

Pork chops with a new flavor

For the longest time I gave up eating pork chops.  I recall back in high school eating my mom's delicious rosemary pork chops weekly after swim practice. Guess I ate too much of a good thing and became picky about not eating them. 

Starting eating all this protein - 100 grams a day which was a lot at first for me - I needed to retry eating pork chops.  So I came up with the following recipe with a couple of variations.  Very quick and easy and scrumptious.

4 pork chops, bone in or out your preference
2 large onions, sliced in half moons.  I've used both red and yellow

Variation 1
2 peaches

Variation 2
1/2 cup of dried cherries soak these in apple cider vinegar while preparing the rest
Coconut oil
Salt & pepper
Fresh basil
1/2 cup Apple cider vinegar (I've also done this with white vinegar)

Step 1. In a hot pan with coconut oil sear the salt and pepper seasoned pork for 3 min each side. Until nicely browned

Step 2  Remove pork and set aside
Step 3 Add in onions and sauté until them start to become soft
Step 4. Add in fruit and 1/4 cup of vinegar. Cook for 5 minutes or so
Step 5 Add in pork and it's juices
Step 6 Cover with lid and either cook in 350 degree oven or on stove top at about 6.
Step 7 Cook until pork is cooked through. Approx 15 min
Step 8 Add some fresh basil leaves and serve
Step 9 Happy Belly!!

Tonight's new variation included adding in some handfuls of kale.  I'm too busy to chop it so I rip it with my hands.  Old world style.  Added the kale with the onions.  Only had one onion today (odd for me) which inspired me to add one of my favorite veggies KALE! Then added in the pork and the cherries and cider vinegar.

I made the recipe above a couple of week's ago for mom with the peaches variation and she loved them. She also couldn't get over the difference in taste over grass fed meat straight from the farm than the stuff she gets at the Acme.

Amazing grass fed pork from Whole Foods

Tea Obsession

I might have a slight obsession with buying and drinking hot tea.  I have a whole shelf in one of my cabinets dedicated to tea.  I recently stumbled across Numi Organic Chocolate Pu-reh tea which helps at night with my chocolate cravings.  It has cocoa, vanilla beans, nutmeg and cinnamon for a spicy yet smooth taste. I celebrate having tea at night by making it into a ritual that includes delicate coffee/tea mugs or cups, my favorite tea pot and in the sugar bowl are my selected favorite tea of the moment since I don't use sugar.  I have at one time added some coconut milk to make the tea creamier and more dessert like but it is not needed at all. 

How to be Paleo and Have a Social Life

One of my most needed coping skills because of my job, is to go out on Thursday nights so I can relax from my intense week of clients (I don't see clients at the agency on Friday). My Thursday night used to be a pitcher of blood orange margaritas at El Vez and an order of Nacho Mammas split between myself and my one colleague/friend.  Man I miss those nights (I will indulge at some point in the future as a reward).  Here are some things I like to do to help stay Paleo on those Thursday nights:

1. Check out the menu before going and make sure there is at least one option that you can make Paleo.  Menupages.com and restaurant websites along with Yelp.com are helpful with this.

2.  Planning!  Plan ahead the days you are going to have an alcoholic beverage. This way you can decide ahead of time where you want to go and meet your adult beverage hankering. Plan nights out as an open meal if you follow that. Planning also helps with finding social venues that will meet your Paleo needs and still be entertaining.

3. Snack before going out.  My item of choice is turkey jerky.  Doesn't smell, keeps for a while and easily transportable.

4. Supportive friends.  Those who make you feel bad or guilty for eating a certain way may not be worth it as dinner dates.  You might have to re-evaluate friendships

5. Just say no to bread before it comes out.  Especially until you get over the craving for it.  After about a month I no longer worry about the bread basket sitting in front of me.

6.  Have a dinner party or potluck.  Since I love to cook, I like to plan a recipe swap night. Everyone brings enough for each person to either eat then or take home along with a recipe.

Lastly, don't beat yourself up.  If you give in on an urge after all this then your body needed it for one reason or another.  Tomorrow is another day!