Archive for July, 2012

Taking on the challenge.

Posted: July 29, 2012 in Uncategorized

I think that the summer has to be the the hardest time of the year to stick to a workout and eating program. Pool parties, vacations and trips to amusement parks are just a few of the things that seem to push workouts and clean eating to the back burner. In an effort to end the summer on an awesome healthy note, myself along with 6 of my clients and friends are taking on my Elevate program. Four of them have already done it before so they know how it’s going to go down. Everyone else has either started it at one time or been married to me so they are prepared. I’m really excited to do this along with my friends. Everyone needs someone to keep them accountable and knowing that I have to log my food and share it with everyone will definitely keep me in check.

I have an on-line version of the challenge for anyone who wants to do it but can’t make it to Kyle for the challenge workouts. You will get the Elevate Yourself 6-week challenge manual that includes 28 days of workouts, 28 days of meal planning, AdvoCare supplement recommendations, goal setting, guidance on what to do after the 28 days is over, accountability for workouts and food logs along with 28 days of motivational emails. This is great for anyone who is ready to start working out and eating healthy but doesn’t know where to start. Get together a few friends and take on the challenge together! Cost for the online version is $60. Email me for more info or if you are ready to get started!

Here’s to going beast mode for the next 28 days!

One ingredient ice cream.

Posted: July 27, 2012 in Family Stuff, Recipes

You read that correctly! One ingredient. Mine actually had two but you can totally make it with one. That one ingredient is BANANAS! I didn’t believe it until I tried it. It seemed way too easy to be true.

Here is all you need to make awesome banana ice cream:
4 bananas
Food processor

And that is it. Seriously.

Here’s how to do it:
Slice up your bananas into 1/4 – 1/2 inch discs. Do not try to blend or cut up a whole frozen banana. It’s nearly impossible. I also added strawberries to mine. If you decide you want to add other ingredients and you want them to stay intact, like chocolate chips, make sure to add them at the end after the bananas have been blended.

Put the kids to work!

Pop them in the freezer for 1 -2 hours.

Put them in your food processor. Make sure to PULSE and not turn it on all the way.
I turned mine on and it almost flew off the counter and the noise was crazy loud.
You are basically chopping rocks so be prepared! Pulse until you get banana “gravel”.

Keep pulsing and scrapping down the sides and eventually you will get smooth and creamy frozen bananas.
If it is really thick and not thinning out, you can add a splash of coconut milk to thin it out.
At this stage you can add whatever else you like: nut butter, chocolate chips, blueberries. You get the idea.
Pulse a few more times to incorporate your extra ingredients.

Scoop it out and eat it right away or put it in the fridge to harden it.
If you don’t eat it all right away, freeze the remainder.
When you are ready to eat the rest, thaw if for a few minutes before scooping. Enjoy!

A most awesome dinner.

Posted: July 22, 2012 in Family Stuff, Recipes

I’ve been craving something light and fresh lately and salad just wasn’t cutting it and I also wanted soup. Hot soup – not a chilled soup. Not exactly the most appetizing thing to eat when it is 100 degrees outside but I was determined. Imagine my surprise when I came across a recipe for asparagus soup! My two FAVORITE things combined into one. Heaven! It was so easy to make and it was this beautiful bright green color that I felt healthy just looking at it. I was trying to come up with something that would go with it because asparagus soup alone just wasn’t going to cut it even if it did have bacon in it. Chicken sounded good but that meant defrosting and turning on the grill and going outside and getting hot. My next favorite food is chicken salad and I happened to have a rotisserie chicken in the fridge waiting to be made into chicken salad. One of the many great things about chicken salad is that it has celery in it. My kids love to help me cook and it takes a REALLY LONG TIME to chop celery with butter knives. It’s a great time killer for kids. SCORE!

What could be better than a light and healthy dinner? Light and healthy dessert! Woop! I love peaches. What goes great with peaches? Cobbler of course! Hmm – flour, milk, tons of sugar doesn’t really equal light and healthy. I went on the search for a paleo peach cobbler recipe. I thought it was going to be impossible but I found one and it is AWESOME. It uses a combination of coconut and almond flour for the batter and it came out light and fluffy with a great flavor. Top it with vanilla coconut ice cream and you have one amazing dessert.

Here’s the menu. Rotisserie chicken salad with home made mayo (this is a KEY ingredient). Mixed green salad tossed with olive oil and basalmic vinegar. Sliced avocado. Asparagus soup garnished with bacon and chives. Paleo peach and blueberry cobbler with vanilla coconut ice cream. Recipes follow the pictures. Try them and enjoy!

Close up of the awesome soup.

Recipes:

Home made mayo

Asparagus soup

Paleo cobbler – I sprinkled coconut palm sugar on the top of mine before baking to give it a little bit sweeter flavor to the topping.

Chicken Salad
1 rotisserie chicken diced
4 stalks of celery diced
1/4 cup diced onion
1/4 – 1/2 cup home made mayo (depends on how creamy you like it)
2 – 4 tbsp dijon mustard (depends on your taste)
1/4 cup dill relish (make sure to find one that does not have high fructose corn syrup)
salt and pepper to taste

Put it all in one big bowl and stir gently. Enjoy!

Fear not.

Posted: July 17, 2012 in Motivation

Fear. It can either consume you or you can chew it up and spit it out. You have to chose.

I remember the days leading up to my first workout with my coach. I was TERRIFIED. I signed up for CrossFit without even really checking it out. I remember sitting in my car, texting my best friend and trying not to have a panic attack. I made it through the first workout and was hooked. I still get nervous about certain WODs and that is how it should be. You have to take yourself out of your comfort zone.

I started working with a new personal training client this morning and I am so proud of her! She faced her fear and took on this crazy CrossFit thing. She was nervous and worried but she took it on and she KILLED it! She did better than she thought she would and I’m pretty confident she will be back. I just LOVE seeing how proud my clients are after they finish a WOD that they didn’t think they could do or they set a new PR. This is why I do what I do. Helping women overcome their fears, build confidence and be proud of themselves is the best job in the world. I am truly blessed.

When I tell people I eat paleo 80-90% of the time, I am usually asked what exactly do I eat. Pictures sometimes speak louder than words so I decided to document 5 days of food. I did this two weeks ago in preparation for our beach vacation. I knew that I wasn’t going to eat clean the entire trip so I really made an effort to do it beforehand so I would go into it feeling really good and the temptations wouldn’t be as great. I have to say that it worked! I had a couple of roasted marshmallows, a few cookies and quite a few beers on the beach. Being on sugar white sand and not drinking a Corona with lots of lime would be nearly impossible for me.

Alright – so back to the food. As you will see, if I find something I like, I eat it all the time. Here’s 5 days of tasty food!

Friday Breakfast: I pretty much have this every day for breakfast. My mornings start at 4:15 and I don’t have a chance to sit down and eat until after 7:30 so this is a great way to start the day. Fill your cup up about halfway with UNSWEETENED coconut milk. Microwave it for 30 seconds. Pour it in the shaker and add one scoop of protein powder. Shake like crazy. Pour into your coffee cup and fill the rest with coffee. It’s like a latte but much healthier! A fun coffee cup is also a must.

 

Friday Post Workout/Late Breakfast: It’s really important to get some protein in you within 30 minutes of working out. This helps rebuild your muscles and for me, it helps regulate my blood sugar. If I wait too long to eat, I’m left with a raging headache. Here we have a hard boiled egg with sea salt, pepper and Central Market Organics ketchup. Sounds crazy but it is so good. Half an avocado and one link of nitrate free chicken and apple sausage. This is a great combination of protein and good fat sources.

 

Friday Lunch: We had grass-fed burgers for dinner on Thursday and I had one left over. Lucky me! Lunch was mixed greens, cucumbers, red bell peppers, black olives, crumbled burger and feta cheese. Dressing was olive oil and vinegar. Tasty!

 

Friday Dinner: Green night! Costco has this awesome frozen basil pesto Talapia which is super easy to make. It goes straight from the freezer to the oven and you have fish in 14 minutes. Steamed broccoli and organic frozen green beans tossed with butter and sea salt.

 

Saturday Early Breakfast: Protein powder and coffee.

Saturday Late Post Workout Breakfast: Half an avocado, nitrate free chicken and apple sausage and organic grapes.

 

Saturday Lunch: Mixed greens with cucumbers, carrots, black olives and nitrate free turkey lunch meat. Olive oil and vinegar dressing.

 

Saturday Snack: I know, I know – popcorn? Really? I know it’s a grain and corn is bad for you but I love popcorn. I do make sure that I buy Central Market’s organic brand.

 

Saturday Dinner: I didn’t have any dinner on Saturday. All of my meals and my bowl of popcorn were pretty late in the day so I wasn’t hungry.

Sunday Breakfast: Fried organic egg, nitrate free bacon and organic strawberries!

 

Sunday Post Workout Lunch: I LOVE the AdvoCare shakes. If you use coconut milk, they thicken up like milkshakes. I added strawberries and a teaspoon of chia seeds to mine.

 

Sunday Dinner: Here’s the 5-10% of my not eating clean. Neither one of us was in the mood to cook dinner so we went out. As you can see, I had a Corona and some chips and queso. YUM! I was really jonesing for enchilladas but I opted for the stuffed avocado instead. It’s a fresh avocado stuffed with shredded chicken and topped with sour cream and cheese. I peeled off the cheese and ate everything else. I left the beans and rice and then realized I payed out the nose for one avocado.

 

Monday Early Breakfast: Protein powder and coffee.

Monday Late Breakfast: Coffee with coconut milk creamer and a dash of cinnamon, half an avocado, strawberries and chicken and apple sausage. Familiar, no?

 

Monday Lunch: I had breakfast pretty late so I wasn’t hungry for lunch.

Monday Snack: The other half of the avocado. The perfect snack!

 

Monday Dinner: Grilled sirloin, baked sweet potato fries and tossed salad with oil and vinegar dressing.

 

Tuesday Early Breakfast: Protein powder and coffee.

The rest of the day on Tuesday: I had a TON of running around to do on Tuesday to get ready for our trip so I knew that sitting down to eat wasn’t even going to happen. I armed myself with snacks and lots of water to get me through the day. Lara Bars, OsTrim sticks and nuts. Easy to pack up and eat on the go. I wish I could remember what I had for dinner. My guess is that it was probably grilled chicken, salad and a veggie.

 

That’s 5 days of food for you! Easy to prepare and super tasty to eat!

Right now, I am sitting outside our RV in an amazing RV Resort right ON THE BEACH in Destin, Florida. We took a very much needed vacation with some really good friends of ours and their 7 year-old daughter. We left Austin on Saturday at about 9:30 am and stopped in Lafayette, LA. OMG – we meet the most awesome people at the KOA campground. We stayed up drinking wine until after midnight with our neighbors. We also had some AMAZING cajun food.

We hit the road at about 10am to head to Florida. This is my first time out of Texas heading East and the scenery was so beautiful. I don’t think I’ve ever seen anything greener and the swamps and bayous are so cool. We made it to Destin at about 5pm on Sunday. Pulled into our spot and ran straight down to the beach. I’ve been to some really pretty beaches in Mexico and let me tell you, the sand and water on this beach is second to none. It’s like sugar! And it’s in my teeth!

My friend Rae that I am traveling with is also a client of mine and hooked on CrossFit. When you travel with a client, be prepared to work out! We brought mats, a resistance band, 4 empty sand bags and one 25lb kettle bell. We were going to bring medicine balls and more kettle bells but we didn’t want to add too much extra weight to the RV.

We did a super quick partner WOD this morning on the beach after we got everything set up. 100 American swings, 100 sumo deadlift high pulls and 100 situps. Tomorrow will be much harder with our sandbags!!!

Here’s an awesome list of WODs you can do on vacation without any equipment. Courtesy of CrossFit Round Rock – http://crossfitroundrocktx.com/travel-wods/

Here’s Rae killing it with the kettle bell!

I’ve obviously been WAY behind on posting these so it’s double the pleasure today! Enjoy!