Back to the recording board....

I'm nearing the end of Week 2 and I still do not have my daily diet tweaked for ultimate J-Performance. I'm getting in tons of protein and good carbs via veggies and the necessary fat but I just burn through food too fast sometimes. So my goal now is to find out what foods keep me the fullest, the longest and which foods give me the most energy. Unfortunately the only way to do this is to keep a 'food diary' of sorts; write down what I eat, when I eat, and record how I feel in terms of energy and hunger. Blah. This is not my favorite thing to do but oh well.

Today's Meal Plan:

Rest Day
Meal 1: Baked Bennes by Coach Michele
Meal 2: Leftover Lamb and Asparagus from last night
Meal 3: Ribeye Steak, Roasted Carrots and Salad



Meal 1's Baked Bennes were very tasty & filling, with endless possibilities. Just a caution: they come out of the oven very hot! I had to cut them up into bite size bits and let them cool for a bit before I could start eating. The link to the original recipe is above, but here is what I modified:

Ingredients:
2 Large Portabella Mushroom
2 eggs per Mushroom
S & P and Paprika

Directions:
Place mushroom bottoms up on a baking sheet. Crack egg and place inside mushroom cap. Sprinkle with seasoning. Bake at 400 degrees for 20 minutes depending on how done you like the yolk. The white will be done in about 20 minutes and the yolk still runny. By 30 minutes, the yolk will be cooked all the way through. You can be fancy and cut them with a fork and knife but I just picked them up and munched away.

**After 20 minutes, I turned the oven to broil for 5 minutes. Then I topped with salsa after removing from the oven.



I probably would have been satisified with just 1 large mushroom and 2-3 eggs on it, as I didn't realize how filling this really was.



Last night's Lamb recipe was very tasty as well; however, this rack cost me almost $20 from Whole Foods so I don't foresee myself eating this every week. :) But if you'd like a nice treat or have access to inexpensive quality Lamb, I'd suggest you try this out. Coach George also has used this recipe for Pork Chops, a cheaper alternative.



Ingredients:
½ cup crushed almonds (or walnuts)
2 tablespoons minced garlic
2 tablespoons chopped fresh rosemary
*1 teaspoon salt
¼ teaspoon black pepper
2 tablespoons olive oil

1 (7 bone) rack of lamb
*1 teaspoon salt
1 teaspoon black pepper
2 tablespoons coconut oil
*1 tablespoon mustard

1. Preheat oven to 450 degrees F.
2. In a large bowl, combine crushed nuts, garlic, rosemary, 1 teaspoon salt, ¼ teaspoon pepper, and 2 tablespoons olive oil.
3. Season your rack (of lamb) with salt and pepper. Heat coconut oil in a large heavy skillet (cast iron works best) over high heat. Sear rack for 1 to 2 minutes on all sides. Set aside for a few minutes. Brush rack with mustard and rub almond crumb mixture all over.
4. Arrange the rack bone side down in the skillet. Roast the lamb in the oven for 12 to 18 minutes. 12 minutes will give you a more rare rack, 18 for more well done. If you’re cooking two racks, this time will go up to 18 to 25 minutes.
5. Cover it with tin foil and let it rest for 5 to 7 minutes.

Row, row, row my boat.....

Invictus Fitness is proud to announce the opening of our latest club, the Invictus Rowing Club. And I'm proud to announce that I joined it :) I've been working really hard on trying to increase my endurance and lose some weight so I figured rowing is one of the best ways to do this. Plus, clubs are fun, especially Crossfit clubs! This little tidbit from Coach Shane made the decision to join that much easier: "All club members who successfully complete 3 months of the Rowing Club will get the chance to go on the water and enjoy an outing on Mission Bay; San Diego’s epicenter for rowing."

Hellz. Yeah.

Row Club Baseline, 5/24/2011

Distance: 5000m
Time: 23:29
Split: 2:20
Stroke: 27

I will say it's much easier to run a 5K than row a 5K, even if it's less time. I still loved it though and learned so much. And of course, the group WOD today was rowing. :)

Teams of 2-3:

4 RFT
-400m Row
-400m Run

23:09 for both me and Amanda finishing.

Well, I wanted more cardio to help my endurance and lose weight and now I’m getting it. Tomorrow’s a rest day.

Today's Meal Plan:

0600: Coffee
0700: Crossfit
0815: Progenex Chocolate More Muscle, Unsweetened Almond Milk, Banana Extract, Chia Seeds, Ice, blended
1115: 5oz of turkey sausage w/ salsa and sauteed spinach and a few walnuts
1215: Coffee
1430: Leftover Pulled Pork (Spiced w/ Garlic, Mustard and Curry) & Cauliflower Rice
1745: Rack of Lamb w/ Asparagus

For the Rack of Lamb recipe, here's the blog from my Crossfit and Nutrition Coach, George: Rack of Lamb. Any leftovers will be my lunch tomorrow. Also by Coach George is this Pulled Pork recipe, I used 1lb and a crockpot: Pulled Pork. Super yummy and well, less expensive than the Rack of Lamb. :)

Survey says.....

As you can tell by my recent blog subjects, my biggest focus right now is my nutritional intake. I am currently signed up to have six 30 minute sessions with Coach George (Crossfit Invictus) over the course of 4-6 weeks to go over nutrition and meal plans to suit my body type so that I can lose weight and become more fit.

During our first session last week, Coach George had me fill out a survey/questionnaire so that we could determine by Metabolic Type. The survey contained all sorts of questions, ranging from my overall body shape to when I feel the most hungry during the day to um....other sensitive areas. :)

The results? My likely metabolic type is Autonomic Parasympathetic, my Oxidative is Fast and my Endocrine is Adrenal.

Say what?! Yeah, try googling "Autonomic Parasympathetic" and you still won't get a clear answer.

Thankfully, Coach George gave me a handout of all the information I need, which I believe he got from this website.

Metabolic Typing: The ANS, or Autonomic Nervous System, referred to as the master regulator of metabolism, has two divisions: the Sympathetic and the Parasympathetic. Each works in opposition to the other, yet they work together to maintain homeostasis ( metabolic balance and efficiency ). Some people have inherited stronger organs and glands that are stimulated by the Sympathetic division. These are known as the Sympathetic Dominant Metabolic Types®. Other people have inherited greater strength overall in the Parasympathetic organs and glands and are thus known as Parasympathetic Dominant Metabolic Types®.

I am apparently the latter, "Parasympathetic Dominant Metabolic Type".

So what's a Fast Oxidizer? While it might be said that the ANS is concerned with maintenance and regulation of energy, the Oxidative System concerns the rate at which nutrients are converted to energy within all of your body's 100 trillion cells. Fast Oxidizers tend to burn carbohydrates too quickly and thus they produce excess Oxaloacetate. A high carbohydrate diet only worsens the problem, but increased amounts of fats and proteins helps balance their chemistries and normalize their energy production.

Well, this explains why I'm always hungry, even if I eat a big meal. Here is what else I found:

"Rate of cellular oxidation. This refers to the rate at which cells convert food into energy. Some people are fast oxidizers, because they rapidly convert food into energy. In order to balance their systems, fast oxidizers need to eat heavier proteins and fats to that burn slowly. In contrast, slow oxidizers convert food into energy at a slow rate. In order to balance their systems, it's recommended that they eat mainly carbohydrates rather than protein and fat."

After reading the dietary suggestions for a Fast Oxidizer, I am sad to see it is recommended that I eat apples instead of bananas. Oh well :(

For my Endorcrine type of Adrenal, I should do the opposite of what I have been doing; I should stick to lighter breakfast and lunch meals and eat the heaviest meal at night. Which, if you know me, makes sense since my hunger doesn't usually kick in until afternoon anyways. I should also restrict butter, high fat cheese, red meat, salt and salty foods and shellfish. Not too difficult, since I don't eat half of that stuff anyways.

So the plan for me? Basically a balanced paleo diet with a limit on fruits; fruits should not be fully ripened as they are too high in sugar for "Protein Types" (which is what I am). The goal is to keep food in my stomach longer, to slow down my oxidizer rate and keep me fuller longer.

It was also determined that I don't have enough probiotics in my diet so my daily snack has consisted of a small serving of plain greek yogurt, mixed with raspberries. We are also incorporating a cheat day each week on the weekends, either Saturday or Sunday; I was hestiant at first because cheat days scare me but so far, it seems that having one cheat day a week (which, for me, mainly consists of a burger, beer and some sugar versus a more grain-driven cheat day of pasta, rice, tons of bread, etc) actually quiets my sugar demon within, and I can get through the rest of the week without being overcome by cravings.

So far, so good. We took measurements last week (can you say, nightmare! Ugh, I was so ashamed) and we plan on taking measurements again at the end of this week; I can't wait to see the results.

As an ending note - just wanted to say Happy Birthday to one of my favorite salsa cuban chicas, Esther! One of my partners in crime during WODs Gone Crazy, this girl never ceases to crack me up with her random texts and I'm so happy for this recent newly wed!



We are drunk in this picture - don't hold it against us :)

Week 2's Meal Plan

Don't you just hate when life gets in the way? My plan last week was to blog every day with my proposed meal plan and a report on how well I'm stickin to it. Somehow I fell off the blog after last Wednesday but I can report that I've been pretty much sticking to the meal plan and can tell my stomach is already flatter and my jeans are fitting just a bit looser.

Here's this week's plan. If I have time, I'll post recipes and pictures throughout the week.

TUESDAY

M1: Smoked Salmon (Sugar Free) w/ Capers, Sliced Tomatoes and Sauteed Spinach
M2: Pulled Pork with Cabbage and Cauliflower Rice
M3: Rotisserie Chicken and Big Salad

WEDNESDAY

M1: Leftovers from M3 the previous night
M2: Leftovers from M2 the previous day
M3: Lamb and Veggies

THURSDAY

M1: Breakfast Sausage w/ Salsa and Sauteed Spinach
M2: Leftovers from M3 the previous night
M3: Grassfed Ribeye and Veggies

FRIDAY

M1: Eggs, Salsa and Sauteed Veggies
M2: Sardines and Salad
M3: Out to dinner - meat and veggies

As for snacks, as needed: carrots, celery, and deviled eggs. Coach George, after reviewing my survey results, has prescribed me to take Greek Yogurt each day for the probiotics, even though it's not paleo.

Something's awfully fishy about today......

So I ended my first day yesterday of official Coach George "Meal Planning" successfully; I did not deviate from our meal plans at all. Not going to lie though; although dinner was filling (Salmon & Collard Greens), I was craving a dessert afterwards. But, I did not deviate.

Today's breakfast and lunch both have me trying new foods and thus far, I've been pretty happy! George apparently knows what he's talking about....

Breakfast:

Smoked Salmon, Sliced Tomato and Sauteed Spinach



I was very happy with my breakfast; very little prep, especially after my Crossfit class and it was so damn yummy.

Lunch was a salad consisting of leafy greens, green bell pepper, tomato chunks and cucumbers.....plus sardines. (*insert screwed up face here*) I honestly never tried these before and I'm a big seafood fan but fish in a can? Well, I dumped a can of these bad boys in my salad with some EVOO and balsamic and shook it like a polarid picture. You could hardly taste the fish; it was very mild and pretty good.

Tonight's dinner is more turf than surf; grilled flank steak with grilled eggplant and kale. Not going to lie, I'm pretty excited :)

On on to Day 2 of a healthier, fitter me. :)

Taking charge of my meals....Day 1!

I'm not a prideful person, and I've accepted the fact that every now and then, everyone needs a little help. Last Fall, my diet was right on point and I was able to lose pounds and inches but still make strength gains. I got down to 150.5lbs in order to make a specific weight class for a local OLY Meet in Chicago and was pretty happy. This was mid-December; shortly after that, I fell off the wagon.

Or should I say, I took a big nose dive off the damn thing. The holidays hit, a bad break ensued and well, my team went to the Superbowl, baby! So December and January were a big huge ol' months of faileos, left and right, and I got back up to the mid-160s. And lets be real folks, it was not all muscle. :)

I've been fighting with myself for the past few months, on and off paleo as much as my self discipline would allow. In the end, I know what to eat and what not to eat but I feel like I eat too much of a good thing. (*cough* Almond Butter *cough*) And alas, the weight is not really coming off.

So I decided to take advantage of the awesome coaching at Crossfit Invictus and signed up to talk with someone about nutrition and meal planning. I had my first meeting with Coach George yesterday to go over my goals, what has worked and hasn't worked in the past, and to take measurements. Which was motivating all on its own; there's nothing like someone taking measurements of areas you are ashamed of to kick your ass into gear.

In the end, we came up with a meal plan for this week; a beautifully organized excel spreadsheet listing out what I'll eat for breakfast, lunch, dinner and snacks for each day this week. The meals vary every day, other than leftovers, to give me variety and it is all paleo. After I fill out a questionaire and we dig deeper into how my body reacts to certain foods, we will end up tweaking the plan to be more specific to my needs and goals.



For today, my breakfast consisted of a yummy egg fritatta with spinach, asapargus, sundried tomatos, bacon and olives. Lunch will consist of leftover paleo chili that I had for dinner last night (recipe: http://crossfittravels.blogspot.com/2011/02/chili-for-when-its-chilly.html) and dinner will consist of Broiled Salmon with steamed broccoli and collard greens.

I'll try to post every day this week what my meal plan is and how it's going for those interested in some new paleo recipes and ideas.

DL for time!

Think about your most hated, dreaded WOD. We all have them. Most will say Fran or Murph. We all have our goats, our weaknesses.

Well, I have a new most hated, dreaded WOD that is now in the #1 spot on my list; I call it the 'Forced Rest by Injury WOD'.

I guess I can consider myself somewhat lucky; I have been Crossfitting now for about a year at 4-6x a week and I have yet to injure myself during a WOD. (I don't count sore muscles or torn hands) And an injury of any kind has been pretty much #1 on my most feared list, as it would drive me crazy if I was not able to Crossfit or even go for a run for an extended period of time.

Le sigh. Enter stage left: A dropped empty 35# barbell on my left foot.

So I was in the middle of a chipper yesterday at Mile High Crossfit; very nice box, awesome friendly group and I even stayed 30 minutes after class to shoot the shit with the owners. Anyways, back to my story. So I'm in the middle of this chipper and if you read my blog a day or two ago, you'll know that my hands are pretty tore up right now from kipping pull ups on Tuesday. So my grip -- not so good. As I was finishing up some good mornings in the middle of this chipper (40 to be exact), I popped the empty bar off my back, into an overhead, and then went to bring the bar down in front of me to gentlely, nicely set on the ground. Momma doesn't drop empty bars, if you know what I'm sayin. :)

Well, my hands had something else in mind and as the bar lowered past my eye level, my hands literally gave out and boom! Dropped the damn empty bar on my ankles, which rolled onto the top of my left foot. Both coaches/owners immediately ran over to see if I was ok and of course, right away I say yes, because lets be honest; the most pain was first felt in my pride. I could not believe that I dropped a damn bar.

Anyways, I stood there and walked a bit on it for a few minutes, and the pain subsided. I decided to finish the chipper, which had some DUs and that was about it in terms of using my legs and feet. (The rest were sit ups, wall balls, slam balls, and rope climbs). Mistake #1 - I shouldn't have continued, even if the pain did subside, just because the inital pain was horrible.



Later on that night, I went about my business with little to no pain so I thought I had dodged a bullet. When I went to bed at 10pm, I set my alarm for 5am because I was super duper excited for my 6am Olympic Lifting class at Method Crossfit the next morning. Mistake #2 - I should have iced my foot and took a pain killer anyways.

Two hours later, around midnight, I'm awoken by horrific foot pain. I tried to get out of bed and found that I couldn't even walk or put pressure on my left foot - what. the. eff??!!! As I start to tear up from frustration, I hobbled to get some Advil and a frozen water bottle I just happened to have and crawled into bed assuming the worse. Obviously I was going to get more sleep in the morning since OLY Lifting was out of the question. (I'm STILL pissed about missing that class)

This blog was actually written yesterday but stupid blogspot was down. As of yesterday and today, my foot is much better and I no longer have a limp, just minimal pain. Looks like in the end, I did dodge a bullet. Phew!

But, just to be smart and safe, blah blah blah, I'll continue with the rest days and start back up on Monday :)

Getting High off High Altitude at Crossfit Arsenal

Yep, I'm at it again....all of this travel bullshit I call life...I mean, work! :)

This week I have the honor of being in Denver, CO to, pretty much, become even more nerdy then I already am. I'm taking a Cisco UCCE/CVP Bootcamp. (Say what?) Basically, I'm sitting in front of a computer in a classroom all day, every day, for five days, listening to a guy tell me how this and that works. BORING.

So how am I spicing up my long....boring....days? Getting my ass kicked by high altitude Crossfitting, that's how!

First off, I would like to say that I sent emails to three boxes outside of Denver last week, requesting permission to drop in to their boxes. Yeah, I'm polite like that. All three boxes promptly sent me back very friendly, very welcoming emails. To quote, "Please come to as many classes as you'd like." & "My drop in policy is come in and play!". Sweet.

I dropped into Crossfit Arsenal's 530pm class tonight and I was greeted by a friendly bunch. (Box #45, State #14 or something)



The workout:

10,9,8,7,6,5,4,3,2,1 reps for time of:
Thrusters
Sumo-deadlift high pulls
Pull ups

The weight is Fran weight, if you can RX that. This was a big night for me for two reasons; this was the first WOD that I was going to attempt unassisted kipping pull ups for the whole thing. I saw this WOD posted this morning on the website, and sat daydreaming about RXing this bitch all day long instead of paying attention in class.

The second reason, which I extremely underestimated, was that this was my first high altitude WOD. Yeah, I've been to a bunch of Crossfits but none were ever high altitude.

The result? I did the WOD, completely RX, in 21:06. I had every pull up down and I can say that I felt strong and awesome doing every one. It has taken me a year to get here and I couldn't be happier.

But um...yeah...did you see that time?!? 21:06?! Breathing felt useless the whole time; I felt like my lungs had holes in them. I was sucking in air as fast as I could but it wasn't 'sticking' and my heart was beating so effing fast. Half way through, Coach David had to show me a breathing technique to help try to slow my heart rate. My muscles weren't tired at all during the WOD, so not being able to breathe for 20 minutes was very frustrating, yet humbling. It will be interesting to see how the rest of this week goes!

And on an ending note....those pull ups came with a dear, dear price; I tore my hands in three spots and decided to try liquid bandage for the first time. Have you ever tried it? If not, I'm not going to spoil the ending of this suspenseful flick for you -- just let me know after you've tried it. ;)

Back to (Paleo) Life....Back to (Paleo) Reality.....

Here I am! Sunny Southern California. I've been here for 9 days now and it has been pretty crazy; I've had over a dozen friends visit me, I've aquired six new Crossfit/WO shirts and um.....I don't know how many pounds. I'll let you know later. :-/

Anywho....I'll blog about my awesome WODs Gone Crazy weekend later tonight, which was a total total blast! (Miss you cats already!) But now it's time to get back to getting serious.

Today starts back at 100% Paleo. I figured, I don't really know anyone here yet so it can't be too hard to resist going out drinking or eating badly. Plus, I now belong to the kick ass box Crossfit Invictus, which will make it easier for me to kick my work outs up a notch. I figured, awesome programming by the master CJ Martin plus a few 5ks weekly in my hilly SoCal hood and I'll be good to go!

Plus....motivation from my Chicago chica, who I already miss dearly...Ms Kelsey :) Check out her new blog!! http://kelseystrainingblog.blogspot.com/