Tuesday, January 29, 2013

2 Ingredient Protein Pancakes

Today's workout: 55 min Spin class + 15 minute ab/core + easy 3 mile run (with the best running partner ever)


Tomorrow is a rest day, so let's look over the last few days:

Friday: rest
Saturday: Blast 900
Sunday: Spin
Monday: 30 min Spin + CrossFit (strength & metcon) + 3 mile run
Tuesday: Spin + abs + 3 mile run
Wednesday: rest

So excited to rest tomorrow. Typically, I go 3 days on/1 day off, but I haven't been doing heavy CrossFit WOD's like I typically do, so I thought I could push it with a little longer week.

My work schedule has been all over the place since coming home from vacation. I think I finally have it worked out so I can settle into a more normal routine! Just in time for the start of a new month and some new goals.

You know, I find it really hard to decide where to put my energy these days ... I want to do it all. And then I realize, something has got to give. There just are not enough hours in the day. I have fallen in love with Spin. There are some awesome instructors at my gym, and as the weather begins to warm for spring, I see my road bike sitting there, begging for attention ... I'm even considering getting some shoes that I can use in Spin and on my bike; changing out my pedals, getting the bike a tune-up ...

But, the CrossFit Open is coming up. I keep toying with joining a box (yes, I still toy with that idea). But I look at the boxes, and I look at the prices, and I look at the programming, and I think, "I could easily do that in my gym, I don't need to pay all of that money." But, then I think about how lonely it can be to WOD alone ... 

And I think about my goals, and how I can tailor them to suit my needs, and not follow "generic" programming from a box. If I could just get over the idea that my fitness needs to be a social sport. I have to make a call: work on my needs as an athlete, or sacrifice some of the gains I could make and have fun, I guess? It's just so much easier to walk into a class, do the WOD on the whiteboard, high five a few peeps, and get on with the rest of your day. Programming my own stuff is ALWAYS on my mind. I'm always wondering if I'm filling in the holes, working on my goats, overdoing the metcons, not focusing enough on strength, practicing bad form because I don't have the watchful eye of a coach, etc ... 

Enough serious talk!

Today started out with a new recipe! A towering stack of these little sand dollar protein pancakes before Spin class. (I was up early this AM, enough time to digest a small meal before the gym and work.)


They were so easy! 1 ripe banana + 2 eggs + Magic Bullet = boom! I used 1 egg and 3 egg whites, added a little cinnamon and a dash of vanilla, topped them with Sunbutter and SF syrup, they were amazeballs! Totally set the tone for the rest of the day.

And it was a gorgeous day in the ATL (a little sunny, not too humid) and I had some great company to enjoy the warmer weather with.


It was warm enough for me to wear shorts! 


Trying out a new fiber bar from Trader Joes. I bought these for the husband (he is crazy about his fiber), and tried one today while I was on the road. Pretty tasty! 6g fiber, 6g protein, 5g sugar, less than 130 calories. Bueno!

My To-Do list for tomorrow is growing by the minute! I'm torn by a desire to tackle the day, or to do absolutely nothing but hang out under the covers with Elliott and a good book. It is supposed to be raining tomorrow. ;)

How much do you pay a month for your gym membership? 

What's the best thing you've ever done for your fitness?

Are you setting goals for yourself in February? What are they?

42 comments:

  1. I pay $212 a month for Crossfit (Australian $) and I know I could save a buttload of money by doing it at home, however I just could not motivate myself like going to a class with good trainers does. I find it so much easier if someone else is pushing me and I am far more motivated if there are other people there to celebrate successes with.

    Best thing I have ever done for my fitness was getting a personal trainer about 4 years ago, they showed me that I could actually run and do fitness things, despite my size back then. It gave me a running addiction and I haven't really looked back.

    My goal for February is to try going to Crossfit 4 x a week, instead of 3.

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    1. Can I come visit you in Australia?! Haha, fun :) I totally agree with the motivation behind the classes and the help of a watchful coach ... :)

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    2. Hah, of course! If you're ever in Oz let me know :D

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  2. I'm still a student so I luckily have free gym access. I really want to join a yoga studio in town but just can't shell out $50 a month right now. I totally understand where you're coming from with wanting to work out with others and the motivation that comes with that. That's part of the reason for wanting to join a yoga studio. But I do have spin! And other workout classes at my gym. I've always been a runner but the best thing I've done for my fitness is probably start doing more bodyweight/strength exercises recently. I love the muscle definition that I'm getting. My goal is to vary my workouts more, and eat less sweets!!

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    1. That's fantastic! How is your university gym? Generally they're pretty awesome ... $50 is CHEAP for yoga! They all run upwards of $100 around here ...

      And, my goal is ALWAYS to eat less sweets! I have a dessert problem. ;)

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    2. Our gym is pretty good! And fortunately we have lots of group exercise classes too. I know $50 is an amazing price which is the only reason I'm considering it! It's just hard to justify when the only income I have right now is my student loan money :( Yes, I definitely have a dessert problem haha so I think the goal should be to just make them healthier!

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  3. Those pups are adorbs! And those pancakes look good! I've heard about these before, just haven't tried them yet.

    We were paying $66/month for our local gym membership (for the two of us). Now we're paying $200/month for CF. Which I think is a deal compared to what I hear other people pay in other parts of the country.

    Best thing I ever did for my fitness was to begin working out... :)

    February goal is to incorporate running more into my routines. And keep going to CF 3 or 4 times per week.

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    1. $200 for the month for two people is a bargain!

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  4. omg that has got to be one of the cutest dogs i've seen!
    don't have to start paying for gym membership yet ;)
    best thing i did for my fitness was start weight lifting :) it's made a better runner, and stronger mentally and physically.
    February goal is to stick to paleo as close as possible!

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    1. How are you liking the Paleo lifestyle? Do you have allergies to foods?

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  5. We don't pay anything for a gym. We have a home gym so every thing has been paid for. One day we'd like a rower though.
    Before we bought our home gym, we paid to go to a gym. At the time, I was pregnant and we thought that it would be easier for me to work out at home instead of taking the baby to the gym or just not going. We didn't want to put our new baby in child care with people we didn't know so we bought one of the Crossfit packages from Rogue. At first it was hard and less motivating to work out alone, but we got used to it. It's nice not having to drive or pay for a membership. I also feel like now I can really focus on my work out. I've never done Crossfit at a box, but I can imagine it being fun doing it as a group. We thought about joining one, but we couldn't justify the cost and once you buy a gym, it's yours.
    The best thing I've done for my fitness is work on my form/technique mainly for the lifts.
    This month I'm working on getting my form down and increasing my strength.

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    1. MY DREAM IS TO HAVE MY OWN HOME GYM. You are so lucky! Can I come WOD with you?! Do you follow Mainsite programming?

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    2. Sure! I'm out in CO though lol. We usually follow Mainsite. If we can't do that WOD, b/c we don't have a rower or it's something with dumbbells, we'll find another WOD from an affiliate to do. Right now, I'm trying to focus more on strength so I have a different program for that, but still do Mainsite for the non strength days. We used our tax refund one year to pay for our gym and it's worth every penny.

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  6. I pay $80/month for CF. I know that's pretty cheap for CrossFit, but I'm limited to 3 times a week. My husband still wants me to do the workouts at home, or pay less for a regular gym and do the wods there, but I too like the social aspect of CrossFit, and need the push of a trainer.

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    1. If I could get a 3x a week membership for that price, that would be a total win!

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  7. i am actually about to be paying a lot...

    -my gym membership is about $80 (which include childcare for my two kids) and I am going to start with my personal trainer for about $250/month for three months. But I think it is worth it to get me to where I want to be

    -you could call me: skinny-fat-muscular...I do not have a terrible body by any means but would LOVE to be as fit as possible with a lower body fat percentage and way more muscle definition...starting monday i will be doing personal training 3 early mornings a week, 2 days of strictly cardio, 2-3 afternoons of bootcamp at my gym. I am going to go HARD for 3 months and hopefully it will shock my body into getting past this plateau and looking amazing

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    1. You get what you pay for with a personal trainer! I hope you're happy with your results! Remember, your diet is JUST AS important as the work you do IN the gym! Talk to your trainer about optimizing post-workout nutrition; can make or break strength/muscle gains.

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    2. Wow 250.00 a month for three days a week is crazy cheap. I pay 65.00 an hr for once a week. 65.00 a month fir membership. And if I was to join a crossfit gym would be 120.00 a month. Would love to train with my trainer more than once a week but to expensive. Good luck with your goals.

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  8. When you say that you do 3 days on 1 day off does that mean that you would work out on Monday, Tuesday, Wednesday, rest Thursday, workout Friday, Saturday, Sunday, rest Monday? So every week you have different rest days? Do you do crossfit 6 times a week then?

    Also, on your rest days do you do any physical activity?

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    1. Yep, every week, different rest days. And I may change it up a little, depending on how I feel. I CrossFit anywhere from 4-6 times a week, again, depending on the workouts prescribed.

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    2. No, my rest days are my rest days! I walk the dog for 30 minutes or so, but nothing strenuous! Just some mobility, which, can be quite brutal, when you get on that foam roller ;)

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  9. I don't do crossfit, but have been reading your blog for a while now. definitely interested in it and have found 2 crossfit-specific gyms in my area. I am currently involved in a personal trainer program at my gym, so I can't incorporate anymore into my current routine, but when that is finished in April, I am seriously considering doing 2-3 months at one of the crossfit gyms before I leave the country.

    I had a free gym membership for the last 3 years (I am a cake designer and traded goods&snacks at their events in exchange for membership). My free run is up tomorrow, so I went ahead and paid next month for $81. It gives my entire family of 4 access to the wellness center, gym, child care, indoor pool and outdoor water park (May-August).

    I also paid $350 for 12 weeks of personal training, 6 weeks at 5 days a week, 6 weeks at 2 days a week. I also have 3 sessions with a wellness adviser and 3 sessions with a nutritionist.

    I also joined a local yoga center. My gym has a yogalates class 2x a week, but I loathe pilates and want a strict yoga-based session. I paid $72 for 8 classes, or $9 per class. There is another place cheaper, but it's clear across town and the hours are sporadic, so I chose the closer place.

    The best thing I have done for my fitness is just getting going. I started working out again June '12 at 262lbs and now am 193lbs. I have come so far that I'm happy to just be doing SOMETHING everyday.

    Goals for February are to reevaluate my nutritional goals and get out of this plateau I'm in.

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    1. Wow, your story is so inspiring! I find that some folks in a plateau really benefit when they start picking up heavy weights! For every POUND of muscle you add, you burn an extra 50 calorie at rest. So, if you aim to add 5 pounds of muscle, you'll be burning an extra 300 calories a day, just doing nothing!

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  10. Mine is $75/month unlimited which is unheard of. I do it because I love the people. I've done wods alone before and it's just not the same. I need to be able to look around and know that everyone fighting the battle with me.

    The best thing that I've ever done for my fitness is join Crossfit. I always worked out before CF, but never with this same motivation. Now, I can't wait to go and get my butt kicked. Before, it was "oh, I have to go to the gym..."

    My February goal is to overcome my fears and register for the Open!

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    1. I would have no qualms paying $75 for a CrossFit membership. Where abouts are you located? This will also be my first year playing in the Open! :)

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    2. My box is CrossFit East Village in San Diego.

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  11. i pay $50 a month for an unlimited Globo gym in Mexico... just started the whole spin action scene and im hooked!!! sweat lots, get good cardio and the girls are really nice to me ;) im the only guy or as they say "BEAR" in the class.... i do wod type workouts on my own.. i have trouble buying into the whole crossfit deal ... what started as a fitness program has developed into a money making machine.. i did several classes at CF and barely got any attention because they were too busy with the "Elite" athlete... for the birds...

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    1. I hear this a lot about CrossFit, that there is no "method to the madness." This is true, in part. The programming is very broad and general, but that's because the aims of CrossFit are to build a broad, general base of fitness. Now, if you're preparing for the Games or a competition, following Joe Schmoe programming won't get you there. ;)

      Where are you in Mexico? My family had a house just south of Rosarito as a kid, in Las Salinas.

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  12. I pay $110 for a CrossFit membership (discounted w/my boyfriend) and $39 a month for a "globo" gym that happens to be in the same building where I work (perfect to get in those intervals during lunch!)

    Crossfit is definitely the best thing I've done for my fitness. I've seen results that I would have never gotten on my own, and I love it!

    Goals for February? Continue to be consistent in both gyms, continue to eat for fitness, and kick butt in school (going back for a second degree!)

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    1. $110 isn't too bad either! I do think if I was to join a CF gym, I'd also keep my "globo" membership, where I pay a flat $50 a month. The classes are great :)

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  13. I am in a similar position. I had a free gym membership until January 1 and with the holidays I have been out of town. Now I need to make the decision between joining the average gym and paying between $40-$60 and challenging on myself to get results, or paying the higher price for the community and the "more" personal attention at a Box. Which as previous readers have said, isn't always guaranteed.

    In your years of training, what have you found to be the most productive?

    No one likes to admit it, but its really hard to find the motivation to WOD alone. Not to mention if you're a form-Nazi like me, I avoid lifting heavy without someone there to watch my form. And average gyms don't necessarily employ trainers who have that knowledge or experience in lifting. So where do you make the sacrifice? In money? Or the place/people?

    P.S. Those pancakes - did you use flour or anything? Or just the banana and eggs?

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  14. I buy a 10 WOD punch card for 160 dollars. It takes a big bite out of my budget, but I can't imagine stopping so I cut back on eating out and things like that. I love it too much now!

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  15. I get a student discount at my box, and I pay $120 for 4x a week. It's still a bit much for a poor college student, especially with other expenses as well, but I just LOVE my box and the people there. And I feel that investing in my health is worth the money!

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  16. Cannot wait to make these tomorrow night for dinner! WOOT WOOT! I actually cancelled my gym membership over a year go and instead used the $ towards unlimited yoga for the year. I do most of my workouts at home. I'm craving Spin and thinking about signing up for a few classes to just get some variety into my workouts. I don't typically set goals for the month. I like to just do the best that I can both physically, nutritionally, and emotionally.

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  17. My box is $108 per month for unlimited classes (we have the group WOD times, and also a few yoga classes). I can easily say that the best thing I've ever done for my fitness was joining my local box. I usually need that extra push that comes from the camaraderie of a group class, not to mention the fact that without Crossfit, I would still be too intimidated to go into a "normal" gym. No specific goals this month, but I am trying to be better about getting schoolwork done ASAP instead of giving myself a break before it's done.

    I made your banana protein brownies yesterday and was thrilled with the way they came out! And you were right- the best way to enjoy them is with a big gob of crunchy peanut butter :) Now, if only I can get past my inability to make pancakes... because those look fabulous!

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  18. My gym fees vary depending on location (hello, Army life). When my husband and I were living on post at Ft Drum, I'd workout at one of the gyms there, for free (yay!). We jumped over to the local YMCA when they started renovating the gym and it was constantly packed since all 3 Brigades were home from Afghanistan... It was about $50/month for the both of us. Not bad, military discounts are the bomb.

    Now, since we're in the middle of a TDY en-route, I'm home in SC while he's in school (and away from any military installation), I pay $30/month for a small town, local little gym.

    Best thing I've done was train for a NPC Bikini Competition last November... It totally changed my physique... which ties in to my goals: I went bat shit crazy after my show because the strict "diet" was way too much (read: I'd rather eat my arm than eat plain, cold chicken and slimy asparagus out of a ziploc bag). So, I want to get a better handle on healthy, clean eating as a lifestyle and not the bland, strict competition diet "clean eating" plan. Get in the kitchen, get creative and try new recipes. And maybe, try to eliminate gluten or at least reduce my intake.

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  19. I spend $220 for a cross fit like gym (Go Primal in Gainesville,FL) which entitles me to 2 weekly sessions. I also spend about $50/month at another gym for access to a pool, cold plunge, yoga, spin, etc.

    The best thing I've done for my fitness is finding WOOT (Women on Okinawa Trails) when we were at Kadena Air Base. Those ladies changed my lives.

    My February goals just changed. I had a mud run, half marathon, and marathon on the schedule, but just got diagnosed with tendonitis and tendinosis in my ankle. Booooo. So my new goals are to be a good patient and work my rehab hard.

    Question for you: do you use the tiger tail? I thought I remembered you writing something, but my iPad isn't letting me search. If so, is it comparable to a foam roller? I have a foam roller at home, but want something for when I travel. Thanks! AmyD

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  20. I just started crossfit a few weeks ago and came across your blog when I was trying to find other petite athletes out there, I am lovin your blog! My regular gym is free, I pay $150/m for 2x week for crossfit in Seattle. The best thing I ever done for my fitness was to start looking at how fitness can improve my life (run a faster mile, do more pushups, improve my tennis game) versus physical changes (smaller waist, etc). My goals for Feb are to gain some more muscle (preferably in my non butt-maybe a little vain) and to beat my husband at tennis.

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  21. Courtney, you ARE CF certified. CF Gyms are always looking for fill-in coaches, weekend coaches, etc. I bet you could work out a barter for your membership.

    I met you at the CF team competition in October. Your blog is one of my favorites. You are very inspiring--confident, and yet very humble.

    I pay $160/month at my CF gym. My husband pays the same at his (he CFs on his lunch hour in the suburbs). :)

    The best thing I have ever done for myself fitness wise--diversify!

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  22. Good luck in the open! I go to CrossFit and pay 112/month for unlimited. I still have a regular gym membership (which I need to cancel since I haven't been in 6 months) and pay 25/month for that.

    Best thing I did for my fitness was join CrossFit. I used to lift 5lb weights at my regular gym but now I'm not afraid of heavy!

    My goal for Feb is to fix my sleep habits!

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  23. If you can look this good after eating protein pancakes I'm there.

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  24. I was SO excited to try three pancakes, but they didn't turn out! I'm worried I missed something. They stuck to the pan and were soggy and mush? Help!,,!!!

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