Hybrid Cycle Day 4

So I started a new program at CFCC Hybrid Oly lifting.  This is what it is to quote CFCC

"The Hybrid Level of Oly is open to members who have taken 20 classes of Intro to Olympic Lifting (see below).  The purpose of this class is to Snatch, Clean and Jerk often, but also to examine the specific weaknesses of lifters and actively incorporate assistance lifts and movement patterns that reinforce the Olympic Lifts and the strength, speed, mobility, and stability that it takes to train them aggressively (as in Competitive Programming). In addition to training Olympic Lifting, this class will also engage in explosive conditioning workouts that support CrossFit training methodologies and support the goal of becoming better at the Olympic Lifts.  The sum total of these conditioning workouts will be no more than 2-3 per week, and they will be optional. Shoulder stability and Hip Explosiveness can be reinforced through the incorporation of other movements and especially for athletes looking to alternate between CrossFit and Olympic Lifting, Hybrid programming can assist with maintaining a certain level of working ability in the slightly more aerobic threshold of CrossFit."

I'm glad for this as I LOVE strength training and there is conditioning involved.  On day 2 it kicked my ass more than any reg CF programming.  I'm also happy for this as I got my appetite for food back.  I'd been struggling with eating. I'd make something that tasted fabulous, have a couple of bites and then not be in the mood to eat it anymore.  Well now I've been eating more protein and wanting foods. It's hard to be trying to hit a certain amount of protein and be choking it down. Seriously, my fork would quiver as I tried to eat some chicken.

So today I trained from 7-9 which meant first alarm goes off at 5. I have to plan for this time now for when Sadie is back and I will have to walk and feed her in the am.  Train is at 6 am.  This morning I had time to read some food logs and some research before getting on the train.  Honestly, my first thought this morning was when can I go to bed.

So I trained with Jim. Just Jim and I and more things clicked with my lifts.  Today we did mid hang cleans (find 3 RM; 90% x3x2), power snatch (peak of 2), clean deadlift (find 5rm), barbell loaded good mornings (3x5) and rowed 5 x100 m with 1 min rest. 

After training I had a couple of nutrition meetings and didn't eat. Just had BCAAs before and after training, coconut water and hot herbal tea. I don't know if it was the not eating or wanting to sleep more this morning but I was falling asleep on the train home and almost missed my stop. First time ever I fell asleep on the train. 

For meal 1 of the day I had:
3 eggs & 2 slices of ham scramble, 1 chicken sausage

For meal 2:
Roasted Turkey Breast
1 lb turkey breast - boneless and skinless
lemon juice and EVOO
garlic powder, salt, chili powder, cumin, cayenne powder, dried oregano
roasted in 350 oven for maybe 40 minutes (forgot to look at the time as i was doing 1,000 other things just kept checking until juices ran clean and meat thermometer read 165ish)
let rest 10 minutes (the hardest part)

Cabbage Slaw Saute
a bit of bacon fat in pan
add sliced half moon onions
red cabbage sliced
using a peeler added in some parsnips
salt
cooked down with lid on part of the time then added some red pepper flakes and juice of 1/2 fresh lemon for brightness and freshness

OK off I go as I have a ton of work to do and research articles to read before bed. Which I'm hoping is early as I get up at 5 am tomorrow!

NEWS!! Services offered

I woke up this morning eager and excited to share my news with everyone. I’m opening a second office location at 12^th and Locust. Read below for details about my practice for individual and group sessions along with seminars. Please pass on to friends, family, and colleagues. I look forward to helping those overcome their challenges and reach their goals!

What challenges do you work with people on?

We all have things we’ve always dreamed of being or doing but life, fear, roadblocks or lack of skills hinders this. Wanting to make changes is the first step; the second is having someone with the knowledge and support to help you reach your dreams.  Most often, I work with clients on: relationships, goals, life and career transitions, anxiety, depression, and trauma. My performance clients choose to work on areas of goal setting, nutrition or relationships with food.

I strongly believe that success is 80% mental; small successes lead to big results!

Expertise

With a Masters in Clinical Psychology from the University of Pennsylvania and continuing education through the Post Deployment Center and Widener University, Abbey brings clinical experience to her coaching. She has worked as a life coach within the adult population for over five years helping clients with a variety of challenges and is also the lead clinician practicing child and family therapy for a non-profit mental health agency in Philadelphia and New Jersey.  Abbey has helped clients identify patterns and rewire their cognitions so they can overcome trauma, build relationships, and successfully make career and life transitions.

Abbey also holds seminars on topics such as goal setting, de-stress techniques and nutrition. She helps athletes and CrossFit members explore how the mind affects both their performance and reaching their goals outside of the box. Through her personal, educational and professional experience, Abbey feels this body/mind connection includes one's relationship with nutrition and has studied with other nutritionists to gain insight into varying perspectives and techniques.

What is different about the kind of coaching and therapy you do?

My experience and education drives the work that I do. I have worked with a variety of clients from different populations with different needs and am able to successfully meet them where they are at.  I offer guidance, support, and interventions to my clients that can help them make positive changes the day they leave my office. My clinical background and training sets me apart as I’m trained in assessment, research based interventions and techniques. I will help clients to build skills to identify patterns and overcome challenges. Although I’m trained in assessing and evaluating for diagnosis within the DSM, I do not offer this in my sessions. Instead, if I feel that there are mental health concerns, I will refer the client for further assessment.

How can I tell if coaching is for me?

Coaching is for you if you are feeling "stuck" or unsatisfied in an area of your life. Maybe you have lost some of your passions and joy in life.  Maybe you are just going through the motions on a day-to-day basis. Are you struggling to meet personal goals? Are you happy and fulfilled in your career/education, relationships/family, health, athletics, and/or personal development? Have you been neglecting certain aspects of your life? Is something in your past keeping you from moving forward? Does anxiety or depression keep you from socializing or reaching goals?

How to get started?

Simply message me using this form if you are interested in individual or group sessions to overcome life challenges and reach your goals.

For those of you who have missed my goal seminars either at CrossFit Center City or at other locations, please message me so I can provide you dates for the upcoming seminars.

Vinegar

So a month ago I stumbled upon Coconut Vinegar. Definitely a wise choice to buy and try. Almost apple cider in flavor but a little stronger.  Delicious on a salad with some EVOO. Get creative folks, read the labels and try out something new.  That is all for now!

Front squat and beef

Today started off great! PR'd my 2 rep front squat by 10 lbs. super proud of this after being away from CFCC for 2 weeks and last week was really rough. Plus I really struggle with squats due to mobility issues. Day continued with breakfast with a friend then getting finger printed. If I ever want to commit a crime I will use my pinky fingers because they don't scan a print. The guy had to override the system to process these. This isn't the first time either. The pinky burglar haha! Who wants to rob a bank?

I quickly threw together mixed greens and shredded beef I concocted in the crockpot yesterday. I added some red peppers for color and a little sweetness. Oh and this is the first day of another BCCC for me. I'm starting a bit early but I have some serious goals to attend to.

For the shredded beef, I seared a 4 lb beef roast that was generously (for me) sprinkler with pepper and salt. Then placed seared meet in crockpot. I added garlic powder, oregano, and rosemary along with 1/4 cup of water. Cooked on low for 8 hours. Shredded this and added it back into the broth it made with some Dijon mustard. You could leave this out if you don't want added sugar.

Finished my day with some croga to get my hips ready for tomorrow. Now for some hot tea and sleep!

Stupid Easy Paleo Recipes

So those of you who know me know that I can cook up so pretty elaborate meals and like to experiment in the kitchen. But sometimes I'm lazy busy or feeling uninspired so I have a couple of go to easy meals…stupid easy at that.  Here are just a couple:

1.  Chicken Fajitas: slice up chicken breast and sprinkle with some Mexican season.  Here is a good site that has a Mexican seasoning mix I have use before Spice Hunter.  Just make sure your spice mix doesn't have sugar and I like salt free ones so I can control the salt. Oh and I didn't add salt since I'm not a big salt person but feel free to add as needed. In a pan add a dab of coconut oil, add sliced onions and peppers and sauté until soft. You can even sprinkle this with seasoning. Remove and then add in chicken up cooked.  Using butter lettuce, romaine, or any other lettuce that works as a cup/shell place chicken and onions and peppers.  If you have it make some guacamole or salsa.

2.  Chicken thighs in a crock-pot. So I’m still getting used to a crock-pot and bought some boneless, skinless thighs. For me the only way to eat them is to cook them long and slow.  I quickly made this up on a whim the other night and they came out amazing.  Package of thighs (mine had 6). Place in bottom of crock-pot. Sprinkle with salt, cumin, chili powder, garlic, cinnamon, and rosemary.  Place sliced red peppers and onions. I added a ¼ cup of water but I don’t think that was even needed because it made its own juice. Cook on low for 6 hours.  Then I shredded the meat and enjoy!

3. Need something crunchy?? Then make some Kale chips.  Great for moving watching instead of popcorn or along side of a meal. 400 degree oven, line baking sheet with parchment (for easy clean up). Tear or chop kale leaves - no stems. I melted coconut oil but you could use butter or olive oil and drizzle over kale. Sprinkle with sea salt and chili powder and mix together. Spread a thin layer on pan. Cook until they have crisped. Mixing them halfway through cooking is helpful.

4.  Don’t have time to cook in the morning then make some egg muffins the day or night before.  Preheat oven to 400 degrees.  Grease muffin tin with melted coconut oil or use muffin liners. 8 eggs scrambled. ½ onion, ½-1 cup broc chopped or just florets, ½ c peppers (I use red and green).  Spoon veg mix until ½ up sides of muffin cup then add egg mixture to the top.  Cook for 15-20 minutes until done.  Can be refrigerated for the week. And get creative with different veg and spice mixes.

5. Cauliflower mash. Here’s my simple version.  Roasted garlic to be posted later. Take a head of cauliflower. Trim the leaves off and discard.  Cut the rest up or just break the little heads off. Add to pot with salt and enough water to steam and cover.  Boil until soft.  I’m lazy so I only add enough water to keep the cauliflower from burning so I don’t have to strain it.  With a hand blender, blend until smooth. 

6.  Grill steak, roast or microwave a sweet potato add a small salad or kale chips. Duh so easy and 100% paleo!

7.  Roasted shrimp. So easy and LOTS of protein in them.  2 pounds (12 to 15-count) shrimp, 1 tablespoon olive oil, 1/2 teaspoon kosher salt, 1/2 teaspoon freshly ground black pepper (or sprinkle some red pepper flakes for spice), Or I have done this with sprinkling fresh herbs. 400 degrees.  Peel and devein the shrimp, leaving the tails on. Place them on a sheet pan with the olive oil, salt, and pepper in 1 layer. Roast for 8 to10 minutes, just until pink and firm and cooked through.

I will keep more recipes coming as I make them.  Look back to older posts for recipes with photos.  YEAH FOOD PORN!

Paleo is not expensive

Especially if you look at the positive effects it has on your health. I have friends who definitely experience leaky gut who don't believe its due to all the processed junk and bread they eat. And what they aren't losing weight .. SHOCKER!

So this morning I was reading a blog and people had commented that they can't afford to go Paleo. I mean the thought has crossed my mind when broke to go out and buy $1 package of pasta but then it would wreak havoc on my gut and I would look bloated instantly. So instead the hoarder in me turns to her freezer which still has meat from my first cow share and other chicken and fish I buy when it's on sale.  At least I hoard meat not garbage or cats like those on that show I've heard about.

So I may not be able to tell you exactly how much I spend at the market each week because I do have a stock in my freezer and a well stocked pantry of spices, herbs, coconut oil, etc. I can tell you I went to Produce Junction today and spent $9.50 on the following:

Huge bag of sweet potatoes, 2 heads of butter lettuce, 3 cucumbers, 2 containers of baby spinach, bag of yellow onions, and huge bag of kale.

The greens will last me over a week and the onions maybe 2 weeks since I love onions.  Actually, that amount seems more than I usually spend....hmm.

Other ways to save while going Paleo.

Buy whats on sale.  I still check the ads to see if butter or eggs are on sale.  I don't always buy grassfed because I am broke but I think it works for me.  I also buy dried herbs and spices on sale along with some canned items. WholeFoods always has an item on special sale on Friday so hit that up.

Split/share items with friends. The cow share worked out really well for me.  I also have shared produce from the market when I buy in bulk and want a variety. 

Go to farmer's markets. You can buy fresh and fairly cheaply. I count Produce Junction as one of these places as the items are super fresh and last longer then when I go to a supermarket.

Roasted chicken. Ok this might not fit here but I love buying a whole roasted chicken. Normally super cheap and already cooked.  You can't make it that cheap in your own oven. Plus you save the bones to make stock!

Buy in season. This is just basic common sense. And if you really want to treat yourself and you have the extra cash then buy those strawberries in Dec.  I also freeze blueberries when they are in season so I can have them in the winter.

Grow a garden. If you can. I grow some herbs on my windowsill.  I also garden at my mom's in the summer on her porch (I miss having a real garden). I make a variety of nut and cheese free pesto at the end of summer and freeze in ice cubes to use the rest of the year.  Also, during the winter I hit up Produce Junction and buy fresh herbs that are like a $1 a bunch.

Only buy what you will use. I say this about produce; meat you can always freeze but maybe not fish. Yes the food hoarder has wasted greens before but I am getting better at not buying so much.  If I run out, I just go without until I can get to the store.

Lastly, search around online and look for cheap meals to make.  Adding or changing up spices to a dish can make a huge difference.  Also, read up on some thoughts from Robb Wolf.

Springtime addiction salad

So anyone who knows me well knows my obsession with this salad at Couch Tomato Café.  I even refer to it as crack salad (really dubbed the food pyramid salad) because it is addictive and I have cravings for it.  It could be their amazing dressing or the sugared pecans.  But my eating habits and budget can’t allow for it all the time so I created my own with a couple of twists.

 

Before giving you the recipe let me tell you about Mâche Rosettes. Mâche is a cute little salad green that I stumbled upon at Whole Foods 2 years ago.  It’s a milder lettuce, maybe even a bit nutty in taste. It has a cool texture because its like sprigs of lettuce together and looks fun to eat. Plus it’s the right size to eat without having to do any work. Definitely go out and try it.

“crack” food pyramid salad

Mâche Rosettes

Sliced ripe strawberries

Thinly half moon sliced cucumber (some may want to peel this first)

Pecan pieces or whatever nut you want (non-sugared & just a few because I wanted to but you could leave this out)

Roasted chicken or just made hard boil egg (I like the egg still kinda warm and gooey) or any other protein

2 types of dressing ideas:           

fresh squeezed lemon juice, salt and Tony’s EVOO

Balsamic, EVOO, and with a touch of honey mustard whisked together

Then enjoy!! And yes you too may become addicted to salad :)

Moving energy

So some of you might know that I'm making changes to create a better and balance lifestyle.  Since right now I can't move, I moved my apartment around a bit and created a cozy sitting area.  After a day of cleaning and moving furniture, I am happy with results. Sadie is starting to adjust to the change slowly.  Here is a look into my living space:

Still need to get covers for those pillows but I am happy that everything fits nicely and I now have space for both my bikes.  My hopes are that this will give me some new energy and focus in my apartment to do work in - like writing this here blog post. 

I was glad that last time I made lamb burgers I made double so I had a quick meal after going to CFCC.  I wrapped it in butter lettuce with a little roasted red pepper along with a side salad.  

This was a delicious dinner after doing one of my favorite things at CFCC: Turkish Get Ups.  I did the wod  (15 Turkish Get Ups (1 pood – alternate arms as needed), Short Loop Run) Rx'd.  Finished 2 rounds and 5 get ups.  I'm happy with that and thanks to Erin I have a photo memory of it.

What changes are you going to make today to create better energy?

Water

Water is something I don't drink enough of in the winter months.  During my first challenge Erin told me about putting a cinnamon stick in my water.  I know it sounds odd...may look odd but is delicious. 

So I got to thinking what can I add to my water without adding sugar.  I had some fresh mint left over so I muddled that in a glass then added water.  Came out with a hint of mint and looked amazing.

After a trip to Whole Foods and buying some strawberries for strawberry salsa to put atop my salmon, I used a couple with mint in a pitcher of water.  This actually sat over night in the fridge and came out great.  The water had a hint of strawberry and mint to it...nothing over powering.  Plus it looked so pretty.  If only I had an umbrella straw I could have pretended to be on a beach instead of in this freezing weather.  Of course lemons, limes and cucmbers are great to flavor water.  Let me know what combinations you try.

Strawberry Salsa

So today was a great day and I enjoyed every moment.  As soon as I woke up I turned on the oven to bake up a chicken breast.  I seasoned some almond meal with garlic and chili powder, then breaded the chicken in it.  Baked this while I cooked up 4 eggs and microwaved a sweet potato.  Quickly threw 2 cups of arugula in tupperware and drizzled with Carlson's fish oil.  Packed everything up except the eggs which I nibbled on while I got ready to head to the noon class. Sadie and I walked threw some snow flurries before I took off to CFCC.  I felt good during the noon class except for this nagging headache I've had for a day.  Made sure to drink more water today.  After completing Standing Lynne, I chowed down on my chicken, sweet potato and arugula.  I hung out at CFCC typing up some notes for work before doing the 3 o'clock Oly class.  It felt good to really work on technique and not worry about weight.  My dear friend, Eli, video taped my snatch and who knew I squatted as low as I did. I felt pretty good during the class but started to get tired on the last couple of clean and jerks.  Oh I had a cup of coffee before Oly and right now my headache is finally gone.

I had planned to go to yoga too after Oly but was hungry and ready to relax.  Swung by Whole Foods near the art museum.  Talk about a shit show in the parking lot.  Can no one drive anymore?  Picked up some gorgeous strawberries, salmon and more steak.  Not that I needed it but it was on sale and I was tempted by how good it looked.  So I whipper together an amazing meal while prepping my marinade for my steak breakfast tomorrow.

Strawberry Salsa
6 Strawberries
2 Jalepenos
1/4 Red Onion
Cilantro
Fresh lime juice
Diced up - pretty chunky - the berries, jalapeno and red onion.  Squeezed lime juice and added some fresh cilantro.

Marinade for tomorrow
2 Jalapenos rough dice
Couple of cloves of garlic sliced
Lime juice of one lime
a bunch of rough chopped cilantro
All of this will be added to the steak when I get up in the morning to marinade while I'm at CFCC.

Now to relax and stretch.  I also need to decide about tomorrow. I want to do both Fight Gone Bad and Endurance class.  Not sure if I should do both.

Superbowl Paleo Party Food

I had a couple of people ask me about ideas for a Superbowl party since it will be here before we know it.  Here are some items I have made in the past.  More to come!

 

Guacamole in endive

I made these for a friends pre-wedding paleo friendly party when I couldn’t think of anything else to make.  They were a hit and looked amazing!

Bacon & avocado sammies

I made these on a Friday night in.  

Paleo chili from Paleo Comfort Foods cookbook

This came out amazing.  I have the book if any CFCCers want to take a look.  The whole book has great recipes.

 

Kale chips

400 degree oven, line baking sheet with parchment (for easy clean up). Tear or chop kale leaves - no stems. I melted coconut oil but you could use butter or olive oil and drizzle over kale. Sprinkle with sea salt and chili powder and mix together. Spread a thin layer on pan. Cook until they have crisped. Mixing them halfway through cooking is helpful.

 

 Shrimp roasted

2 pounds (12 to 15-count) shrimp

1 tablespoon olive oil

1/2 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper (or sprinkle some red pepper flakes for spice)

Or I have done this with sprinkling fresh herbs

400 degrees.  Peel and devein the shrimp, leaving the tails on. Place them on a sheet pan with the olive oil, salt, and pepper in 1 layer. Roast for 8 to10 minutes, just until pink and firm and cooked through.

 

 

Pulled / shredded beef roast

I made this the other day and it came out amazing.  I didn’t blend the sauce ingredients out of laziness and added in 2 jalapenos sliced since I had them.  I also didn’t use juniper berries since they aren’t in my spice cabinet.  This is also good for breakfast with a fried egg on top and an avocado.

 

Taco salad

Marinate some chicken or steak.  Grill the meat.  Slice over mixed greens sprinkled with fresh lime juice. Add tomatoes (these are grilled), peppers (raw or grilled), guacamole or sliced avocado. Whatever brings out the Mexican in you.

Other ideas :

Cinnamon Steak Skewers 
I don't have a picture of these but they were amazing. Anything from the Primal Palate duo is amazing. 

Figs/dates wrapped bacon or prosciutto would be good also                                                            Chicken skewers - marinate them how you like and grill or bake

Buffalo chicken wings baked in the oven with almond flour or almond flour. Comes out excellent. 

Fasting

So I started following Whole30 and working with Erin on another BCCC (did I add all the Cs).  Pretty much I need to keep doing what I have been doing. Maybe add more protein daily.  I've been bringing extra to work each day in case I get hungry. Once I'm done with the sweet potatoes and yams I bought, I'm calling it quits for a bit.  Need to run this idea by Erin. I think they are a crutch for my sweetness craving and I end up eating more than one sometimes. My willpower isn't good when it comes to them after a long day! 

Speaking of willpower, yesterday I attempted and did push the limits on this one. I fasted all day only taking in some bone marrow broth during the day - about 6 cups total.  Then I went to endurance class. I mixed in some BCAA's to my water for before and during the class.  Rowing was 10 of 30 sec on and 2 min rest. Damper setting between 7-8.  I'm not a sprinter by nature so by the time 15 sec was up I had my pace then it was time to stop. I could have actually done 10 more of these when we were through.  Sadly, didn't get to push the truck but there will be other opportunities and its not like I haven't out of the snow.

Back to willpower.  I made it through seeing other eat some delicious looking yet unhealthy creamy pasta dishes, brownies and chocolate. Walked by the new vending machine with a snickers staring at me about 20 times. And saw many food porn images being posted on facebook.  I stuck to my guns and didn't cave.  My theory is to test my willpower so I can strengthen it just like muscles.

After class and arriving home, I made fajitas really quick.  In total last night I ate 1 chicken breast, 1/2 pepper and onion, jalapeno with 1 tomato, half avocado and cilantro salad, and a small sweet potato with nutmeg on it.  I snacked on a 1/4 cup of pecans.  Normally, I don't snack or eat nuts anymore but I had that darn sweet tooth.

The last point I wanted to make in this post is my struggle with focus.  I'm certainly struggling at work.  Like right now I came in the office to write notes and I'm blogging instead.  I have so much paperwork to get done but I find myself staring at the computer and time just zooms by.  Or my head is filled with a thousand thoughts.  Last challenge I did, I had the same struggle but then amazing mental clarity began.  I'm hoping and praying this starts soon because I need to get this paperwork done and want to focus more on blogging and other projects. Anyone else having or have had this same issue?

Oh side note, I'm really digging this song

"Slice the elephant"

Goals and resolutions are getting a bad rap all over the place.  I can see how people don’t want to make these because past patterns have led to failure.  But it doesn’t have to be that way. 

How many of you wanted to lose a specific amount of weight by a specific date?

The first few weeks or days you work hard but the scale might not move at all.  Frustration leads to stress and bad choices. The snowball effect occurs. We get to that date and haven’t lost the weight.  Self-confidence decreases.

We’ve all been there. It’s the setting of this huge goal that is intimidating yet exciting but unattainable if we don’t “slice the elephant”.  Whether it is body composition changes, career transitions/goals or relationship changes, setting a resolution or goal that is too big and unattainable will lead to failure. Think of that big goal and break it down.  Making small changes and having small successes will lead to that final goal. Or maybe a long the way you see or find something else that leads you into a better direction.  Find a way to break down your goal, have someone to help you be accountable and learn from failures.  Most importantly be all in, be ready for road bumps, and be ready to accept a new path

Lastly, I’m here for those who want life coaching in this manner. Let me help you to accomplish a goal this year.

**Note: No elephants are harmed during the writing of this post or while working on goals**