Tuesday, November 27, 2012

Supplements, Strength and Waffles

Today has been a lovely day (:
Work was fantastic!

A gray, cloudy afternoon with a little bit of rainy mist, but none of my clients seemed to mind a bit. ;)

These guys seriously make my day.

I changed up my gym routine from the mornings to the afternoons, it jives better with my work schedule (and means I get to sleep in!) But, it also happens that there is some evidence to support we may be more powerful in the afternoon versus the morning. Here's a great article by Mark Sisson that covers the nitty gritty details.

Rocking the Thousand Dollar Tee Shirt

 This afternoon was short and sweet. 

Strength: 3x3 power cleans

Metcon 1: "Grace"
30 clean and jerks @ 95#
Time: 3:31

Rest 10 minutes
Metcon 2: "Cindy" 
5 pullups + 10 push ups (hand release) + 15 air squats
Total rounds: 20

With all the free time I had this morning, I made a big batch of my favorite protein pancakes using my Atkins baking mix.

In this recipe, I used:
  • 2 cups of Atkins baking mix
  • 1 small container of Fage 0% plain yogurt
  • 4 tablespoons baking powder
  • 3 tbsp egg whites + 1 whole egg
  • 2 cups of unsweetened Almond Milk
  •  dash of vanilla
  • pumpkin pie spice
I love this baking mix because it's almost carb free, sugar free, and each serving (1/3 cup of mix) has 20g of protein in it! I make a big batch and keep them in the freezer for time-crunched mornings. Their high fiber and protein content keeps me full for hours!

They always turn out so fluffy!

And they're delicious naked, too.

A reader asked what supplements I take, and since I recently changed it up a bit, here we go:

  1. Biotin helps regulate blood sugar, metabolism, it greatly aids in breaking down carbohydrates. 
  2. B-12, another important B vitamin like Biotin, helps develop and regulate a healthy nervous system and the formation of red blood cells.
  3. Melatonin (with L-theanine) makes me sleep like a baby. I used to take just Melatonin, but found it wasn't effective. The added L-thanine makes a world of difference! One pill and I'm out like a light 20 minutes later!
  4. Vitamin D: essential for calcium absorption, strong bones and immune function and should be taken with a fish oil
  5. Fish Oil: There is so much information out there about fish oils! I am a huge proponent of a high quality and high dosage of fish oil. If you're not educated on the subject, read here, here and here. I searched high and low for an affordable branch of fish oil that offered up a decent serving of EPA/DHA. Don't be tricked by the claims, read the label! This particular bottle from Nature Made has a pretty decent amount of EPA/DHA per serving, so I take 3 in the morning and 3 at night, maybe 4 if I'm feeling extra sore. ;)   
  6. Natural Calm: I also take this with my melatonin supplement. I have found it at Whole Foods, though it can be ordered online or maybe found at your local health food store. It's a calming magnesium drink that also helps keep me regular. ;) 

And the best supplement of all: chocolate.

What is your least favorite CrossFit movement?
The snatch, because I suck at it. And maybe the pistol, because even though I can do them, I do them on my toes (what can I say, I have exceptional balance and really bad ankle mobility from years of dancing and being on my tip toes.)

What is your favorite chocolate mix-in?
I love ginger and dark chocolate, and any salted dark chocolate. But really, I'm not picky, chocolate is chocolate! 

Waffles or Pancakes?
Waffles. I love the crevices for delicious things to get lost in, like crunchy peanut butter and syrup, yummmm!


  1. Love Love Love anything dark chocolate!! its all good!!
    waffles all the way! just wish my waffle maker was working lol

  2. You're kind of a beast. 20 rounds of Cindy AFTER Grace?! FML
    Nice job!

  3. Lindt Chilli Chocolate is the one, they also do an amazing salted caramel choc; yummmmm. Need to invest in a waffle maker.

  4. I hate snatches too, because no matter how many time I do them, they still suck... And push presses. My shoulders are just so weak. I'm tempted to stay home every time I see shoulder work in the WOD. But that won't make them any stronger... One of the first workouts I ever did in crossfit was Grace, and since then, I love cleans!

  5. When I read your WOD results, I always think I want to be like you when I grow up (though I'm bigger AND older than you are, so that can't really work). I'd settle for just being able to Rx Grace...baby steps.

    Not sure I can pick a specific least favorite, but anything overhead still scares me. Overhead squats were the most recent that I thought I would drop on my head. Need more power!!

    Can't go wrong with almonds paired with dark chocolate.

    1. Just keep at it! My first Grace time was in the 7 minutes, then the 6's, then in the 5's for a few months, now in the three's. I'm hoping to move onto Heavy Grace soon as a competitive time. Just make it a goal and work on it!


    You can RX Cindy??? IN 3:31? I'm SOOO jealous/inspired right now.

    Least favorite CrossFit movement is probably wall balls...used to be Thrusters but I'm finally making progress on the thrusters so any chance I have to drop 14 pounds on my face is a downer. :(

    I'm a sucker for straight dark chocolate. Trader Joe's does a mean "Dark Chocolate Lover's" 80+% that I'm uber in love with right now. I was actually told to have some dark chocolate every day as a supplement when I was in therapy for anxiety a while back. Still keeping it up - boosts seratonin levels!

    Couldn't choose between waffles or pancakes. Too much amazing on both sides.

    1. I used to hate wall balls, too, because I'm so short, they require a huge vertical jump, so much damn work ;)

  7. Let's try this again...

    Fave CF move? Since I just started, um... kb swings? lol
    you have me striving for badassery tho ;)

    Chocolate, dark... yes please! i'm not picky, as long as it's dark :)

    Since I don't have a waffle maker...

    Thanks for the supplement info! I'll definitely be looking to adding biotin to my mix!

    oh and I may or may not have gone all fangirl when you started following me on instagram lol

    1. Awesome! I love my IG peeps! I find so much inspiration and motivation on that app!

  8. You have the best clients!!! I'd choose waffles, but I love both!

  9. Fav cf move- Cleans!!! I am impressed that you did grace then Cindy right after! Both of those WODS are great workouts alone!

  10. We had that kind of weather in my neck of the woods too. I like your socks and your legs are awesome. I do take the biotin also since my long hair falls out a lot in the shower. I like pancakes but i have not made them in months. Wishing you a nice and safe day.

  11. Great workout. Those waffles look yummy. Thanks sharing the recipe.

  12. I think if I lived in Atlanta, we'd be friends! I love your posts and look forward to them! Where did you find the Atkins Baking Mix? I cannot find it!! Ugh

    1. I have a good feeling we would be too! So, when are you moving here? :) The baking mix is on Amazon!

  13. I was wondering if you have any advice for me, i just started to run 2months ago and working out. I weigh 122and I want my body to be toned. I want to take some protien shakes but don't know if its a good idea, or what kind I should take. I also want to take vitamins, do you have any suggestions? Please and Thank You. Love your blog:)

  14. I see the Biotin Tablets, so going to have to give you the big thumbs up for that one. Good that you pointed out it's benefits, it's not just for hair loss, it's really helped for metabolism, weight control as well. Cute name for the website :)