Friday, May 20, 2016

Injuries & Weight Loss

Besides posting recipes, I've been keeping it pretty quiet in terms of sharing what's going on in my world. If you follow me on social media (Facebook, Instagram, SnapChat), you probably get more than enough of my daily boring antics. I drink a lot of coffee, I spend a lot of time with my dogs, do that CrossFit thang, coach my clients, and spend a lot of preparing and then joyously devouring food.

It's a rough life. I luff what I do. <3

So here's what else is up. I started working with a weightlifting coach. The plan is to drop some el bee's and compete in a meet or two as a 58kg lifter. Singlet and all. The real deal. My current weight puts me in the 63 class, but I'm choosing to lose 5lbs and compete as a 58kg. Otherwise, I need to get A LOT stronger to stay (and be any good) as a 63. So, I'm working on the strength thing. And in the meantime, working on cutting some weight & keeping it off permanently. So I can walk around as a 58.

But damn, it's tough. I sympathize with my clients on the regular - because we are going through this ish together. Finding the sweet spot for your macros, to lose weight and maintain training intensity and volume is a dance. It's not like the Whip and Nae Nae though, oh no. It's like en point ballet. Focus. Dedication. Commitment. Sacrifice. But, it's worth it. As my body fat drops, my performance increases. I can't complain. Heavy barbells still feel incredible. Gymnastics are easier (and I don't train it nearly as much as I should).

How about the elbow? Well, it's not all fixed. I took almost the whole month of April off from CrossFit. I needed to heal my golfers elbow/tendinitis for real. So no grip work, no going overhead, no gymnastics, ring work, flexion of my wrist, or extension of my arm at the elbow. Because the injury was tied into my shoulder impingement and my lack of internal rotation, it was suggested I even avoid back squats. I even gave up my CrossFit classes because demo-ing movements hurt!

I was a mess. I did a lot of yoga. A lot of ROMWOD. A lot of Spin class. I let myself come back slowly the first week, light barbell stuff, body weight movements, loads of Crossover Symmetry. We went to Florida on vacation and dropped into some CrossFit boxes, and I just jumped right back in. Because everything felt awesome! Rope climbs, handstand pushups, deadlifts, all the things.

We got back from Florida last week. I enjoyed kicking back and taking class and just having fun.

This was the first week I've started following programming with my coach; and so far so good. I'm able to lock out my snatches with no soft elbows, though I definitely still feel stiffness and still have pain from my shoulder impingement. As long as I manage my volume, listen to my body, take appropriate rest, continue acupuncture, and don't miss daily Crossover Symmetry - I think I'm going to be alright.

Crossing my fingers.

Sunday, May 1, 2016

Coconut Apple Butter Protein Balls

Hold on to your butts. These are good!

These little babies are so good! But oh so, so bad, because I just can't stop eating them! I was really happy when the boys left for New York and took every last one with them. #zeroselfcontrol #glutton

Like I wrote on Instagram, due to its lack of processing, virgin coconut oil contains a high concentration [more than 50 percent] of a saturated fat called medium-chain fatty acids [MCFAs], which is absorbed much faster than long-chain fatty acids. MCFAs are sent straight into circulation—more like a carbohydrate than a fat—and then to the liver to be quickly oxidized [transformed into metabolites]. This makes coconut oil an extremely efficient source of fuel—perfect for an athlete.

These snacks are perfect for any pre and post-workout snacking.

Coconut Apple Butter Protein Balls

Prep time: 5 minutes
Cook time: 5 minutes
Total time: 10 minutes
Yield: 38
Calories per serving: 91

  • 1 & 1/4 cup Quick Cooking Oatmeal
  • 117g (3 scoops) MHP Maximum Whey Vanilla Milkshake
  • 1 tbsp raw honey
  • 1 cup shredded unsweetened coconut
  • 1/3 cup unsalted pumpkin seeds
  • 2/3 cup coconut oil, softened
  • 1/2 cup apple butter
  • 1 tbsp apple pie spice
  • 1 tsp salt
Cooking Directions
  1. Soften the coconut oil (don't melt!) until spreadable and buttery. 
  2. Combine all ingredients in a large mixing bowl and get to work! Mix everything together until combined. 
  3. Allow to cool and set in the fridge for 30 minutes, then roll into golf-ball sized balls using your hands. 
  4. Store in the fridge. 
  5. Enjoy!

Tuesday, March 29, 2016

IIFYM Lemon Bars

What do I mean by IIFYM (if it fits your macros)? I mean that these bars are not high in any one macronutrient, therefore they're low in calories and can easily become a part of your diet without blowing your macro goals for the day. I adapted this recipe from one I found here, and made it more flexible dieter friendly. 

They're easy to whip up and a guaranteed crowd pleaser! Who doesn't like cheesecake? I made two batches and took them with me to two different Easter brunches this weekend. The fresh lemon is tart and delicious without being overpowering and the coconut palm sugar adds just enough sweetness to be refreshing but not leave you feeling icky. You know, that gross feeling after eating a doughnut or a heavily frosted cupcake? Using erythritol (like Swerve) instead of coconut palm sugar could save you even more calories. This recipe serves 12. 



  • 6 full sheet graham crackers, made into crumbs
  • 2 tablespoons (30g) unsalted butter, melted (or melted coconut oil)


  • 6 ounces (168g) light whipped cream cheese, softened to room temperature
  • 3/4 cup (181g) plain nonfat Greek yogurt, at room temperature
  • 1/4 cup egg whites
  • 1 large egg yolk, at room temperature
  • 1/3 cup coconut palm sugar 
  • 1/3 cup (80ml) fresh lemon juice (about 2 lemons)2
  • 1 Tablespoon lemon zest2
  • 1 teaspoon vanilla extract

  • Directions:
  1. Preheat oven to 300°F. Line the bottom and sides of an 8 or 9-inch square baking pan with aluminum foil or parchment, leaving an overhang on all sides to easily lift the bars out of the pan before cutting. Set aside.
  2. Make the crust: Mix the graham cracker crumbs and melted butter together in a medium bowl until combined. Evenly press crust into the prepared baking pan. Bake for 8 minutes. Remove from the oven and set aside.
  3. Make the filling: In a large bowl using a handheld or stand mixer fitted with a whisk attachment, beat the cream cheese on high speed until completely smooth, about 1 minute. On medium-high speed, beat in yogurt until completely combined. Then beat in the egg white and egg yolk until combined. Finally, beat in the sugar, lemon juice, lemon zest, and vanilla extract until everything is combined and no lumps remain.
  4. Pour filling onto the crust. Bake for 25-30 minutes or until the center of the bars no longer jiggles (remove from the oven and gently wiggle the pan to check). Allow the bars to cool at room temperature set on a wire rack for 30 minutes, then transfer to the refrigerator to chill for 3-4 hours or even overnight.
  5. Once chilled, lift the foil out of the pan using the overhang on the sides and cut into 12 squares. For neat squares, I use a very sharp knife and wipe it clean with a paper towel after each cut. Leftovers keep well in the refrigerator for up to 5 days.
  6. Make ahead tip: Prepare the bars 1-3 days in advance and store covered tightly in the refrigerator until ready to serve. Bars can be frozen for up to 3 months. Thaw overnight in the refrigerator before serving.

Macros for one bar:
Calories: 115
Fat: 5g
Carbs: 14g
Protein: 3g
Sugar: 8g

Thursday, March 17, 2016

5-Ingredient Protein Fudge Brownies

I am a basic bitch simple woman. I believe that less is more. Minimalism is the key to life. I love baking and cooking, but hate having pull out every kitchen toy and fill my sink with dishes (no dishwasher here yo, unless you count the future husband). I believe in easy to find ingredients that are accessible and don't break the piggy bank. I also lack actual culinary skills - so enter the five ingredient protein super fudgey and fantastic brownie. 

I tell my clients that when they're first starting with flexible dieting to live by the Rule of 5. 5 ingredients or less in a recipe or 5 foods or less in a meal. This keeps things simple and easy to log. 

Simple. Easy. 

Don't we all need more of that?? Life is already complicated enough. With relationships, work, elections, taxes, and Dave Castro's mysterious Open workout hints ... enough is enough. 

Enjoy these super simple, 5 ingredient (maybe 6) super-fudgey protein brownies. One bowl, one spoon. Two girls. One cup. One pan. 

5-Ingredient Protein Fudge Brownies
Prep Time: 10 minutes
Bake Time: 18 minutes
Serves: 8

200g pure pumpkin puree
1/4 cup plain Chobani greek yogurt
3 tbsp (45g) chocolate chips (I used Enjoy Life Mega Chunks)
1 scoop whey protein power (I used Earth Fed Muscle in Vanilla)
1/2 cup cocoa powder 

Now, this is a very unsweet recipe. That's what I prefer. But, if you don't like the taste of bitter, dark chocolate, then I suggest sweetening this with a non-calorie sweetener like Swerve or liquid Stevia. You could also bake it as is, and serve it with a little honey on top, too. 

1. Preheat oven to 350 degrees Fahrenheit 

2. In a medium bowl, blend all ingredients together except the chocolate chips. Spray an 8x8 cooking pan with non-stick spray (I love Coconut Oil spray or Grapeseed Oil spray). 

3. The batter will be thick. Work with me here. Spread it into the pan and into the corners. Sprinkle your chocolate chips on top. Pop in the oven for a few minutes. When chips have melted, spread them with a spoon. Now, bake for another 15 minutes. It will seem undercooked and that's what we want! Gooey goodness!

4. Cut into 8 squares. Store in the refrigerator. Warm in the microwave before eating! YUM!

Macro Information
per one brownie
81 calories
3g fat
5g protein
11g carbs
4g sugar

Friday, March 11, 2016

Spring Cleaning

A few weeks ago, I ordered this neat little book from Amazon by Moorea Seal. Because Amazon is everything. I put my Prime account through some abuse.

It's called The 52 Lists Project, a Year of Weekly Journaling Inspiration. When I read that title I thought, "Yes! Blog inspiration!" It's broken up into seasons. Since it's closer to spring than actual winter, I'm jumping right into List 14. 

List 14: List the Ways You Can Cleanse Your Life for Spring 

I couldn't think of a better list to start with! The future husband is away in Korea for another week, and in his absence I've been cleaning ALL THE THINGS. I actually enjoy cleaning and find it incredibly therapeutic. I also find counting incredibly therapeutic. Counting my steps. Lines on the sidewalk. Reps in my workouts. Counting to 8 when I'm bored in kind of a sing-song voice in my head - I think because of years of dancing. Or because I'm crazy. 

Same same.

Right, back to cleansing. Let's talk about things I've cleaned and organized recently. 

The fridge. I do this on a weekly basis with grocery shopping. Take everything out, wipe it down, organize, pull the old stuff to the front, etc. I like a pretty fridge. 

Food prepping. I do this weekly, too. Chop vegetables. Chop fruits, like pineapples and portion out grapes into baggies. On Thursdays and Sundays I do a decent amount of food prep. Get a chicken going in the crock pot. Make a large batch of cauliflower rice. Cook up some venison meatballs. Throw a spaghetti squash in the oven. I weigh everything out, store it in tupperware and write on the lids with a dry erase marker. Makes logging food and sticking to my macros SO MUCH EASIER. 

The downstairs bathroom. This is Trav's bathroom. It was gross. My hands still smell like bleach. Boys. I use the tub regularly for Epsom salt baths, so gave that a good scrub and hung up a new shower curtain. Good bye, camo hunter deer shower curtain ... 

Re-finishing a dresser. I picked up a sweet old credenza months ago that's been taking up space in the garage over the winter. I had future husband and his brother cart it upstairs (its a bitch to move) before he left so that I could start re-finishing it. I binged on House of Cards over the weekend and it turned out BEAUTIFULLY! It might be my new favorite piece of furniture in the house. I finally have another area for much needed storage. 

Up next: cleaning out the garage! The sun is here! It's time to scrub the stall mats and dust off the barbells in the garage gym. I need to get that place a lot more organized. Like any garage, stuff just kind of accumulates and gets thrown in there. I think a trip to Lowe's is in order for some shelving. 

Organizing the Guest Room. We'll see if I'm up for the challenge of moving our futon from the office downstairs to the guest room upstairs, and finally get that space organized and cleaned up. I have closet doors to finish and hang, too. 

On a personal level: I'm cleansing my body with acupuncture. I just had my third session last night and I have absolutely fallen in love with the practice. Not only is it healing my body, but the mental restoration I feel from it has been profound. 

And that forehead needle? For mental clarity. :)

And to top it off - this kombucha I am drinking right now is definitely cleansing!

What are you cleansing for spring?

Have a happy weekend!