What’s up! This is just a quick note to let you know that I recently started designing tanks and tees that can be purchased online here.
Some of my faves include:
What’s up! This is just a quick note to let you know that I recently started designing tanks and tees that can be purchased online here.
Some of my faves include:
I mentioned in my last post that I’d be eating low-carb on my rest days during my cut, and Friday was my first low carb day of the week. Here’s how it went:
Bacon, eggs, avocado, veggies. Yay bacon!
I ate so much fat for breakfast I’m not even hungry for my snack!
I’m STILL not hungry, but I guess I’ll try and force my delicious salad down!
I feel great! Why do people even complain about eating low carb?
My coach, who recently did a pretty intense cut, warned me to save my carbs for the end of the day and I’m SO GLAD SHE DID. My end-of-the-day carb treat was one of the delicious peaches I brought home from the farmer’s market this week. I ate it while watching an outdoor concert, and the sounds I made while eating it made the people around me really uncomfortable.
My coach also warned me that I’d be super hungry the next day, which turned out to be absolutely true. It probably didn’t help that I did two workouts on Saturday,then went to a local coffee shop where they kept talking about all the delicious baked goods they’re going to be offering next week. I was like SOUNDS GOOD GUYS, LET ME KNOW HOW THEY TASTE, and cried into my cold brew.
Anyway, at the end of week one I’m only down 1.5 lbs, but more importantly I’m feeling awesome during my workouts and PRd both my back squat and split jerk last week, at 200 lbs and 145 lbs, respectively. I took some before photos on Sunday, which was a REAL TREAT. You know the Friends episode where Monica and Chandler are trying to take engagement photos and Chandler has the worst photo smile in the world?
It’s a lot like that, but instead of an awful smile I look I like someone just punched me in the stomach and then told me Forensic Files was removed from Netflix FOREVER. #restingbitchfacealways
For this week’s meal prep, I baked a big pan of chicken, bell peppers and onions (I used this recipe).
I also threw pork loin in the crock pot with 1/4 cup of water and let it cook for about 6 hours. YOU GUYS. I could have eaten the entire pile in one sitting:
I can’t reiterate enough how stupid easy this week’s prep was. Between cutting the veggies and then putting it all into containers once it had cooled, it was about 15 minutes of actual work. And with that 15 minutes of prep work I’ll be able to build healthy meals all week: chicken tacos, chicken salads, pork with rice and veggies, pork tacos, pork salads, pork/egg/veggie scrambles I’M PRETTY SURE YOU GET THE IDEA.
Do you meal prep? If you do, tell me what you made this week …
I posted on Instagram earlier this week about how I’m doing a three-week cut to try and lean out a little and my friend Sarah peer pressured me into blogging about it. So if this post sucks, you can blame her.
First off, a little background: my friends Abigail and Carolyn (hi, guys!) came to visit me at the end of June, and we had a great time. I dragged them around to my favorite local restaurants, and we ate lots of food and drank lots of cocktails. And then the Fourth of July rolled around, and I ate lots of food and drank lots of cocktails. And then my birthday happened, and I ate lots of food and drank lots of cocktails.
Not surprisingly, my monthlong trip to Sangria Town, Population: Me did a bit of damage scale-wise – I usually weigh around 132, and I weighed 137 Monday morning. I’ve been wanting to get leaner for a few months now, so I figured this was the perfect time to adjust my macros and see where I wind up! I don’t really have a specific end weight in mind: I’m going to weigh myself regularly because I like data, but mostly I’m going to go with how I feel during my workouts. (And yes, I will take before/after photos and post them here at the end.)
My “normal” macro breakdown is:
The breakdown I’m using for my cut is:
On rest days, my fat goes up to 70g and my carbs go down to 35g. You read that right. Thirty-five. THREE-FIVE. I apologize in advance for the things that will come out of my mouth on my rest days.
And speaking about inappropriate things coming out of my mouth, we’re about to take a sharp turn into Rants-ville, but I feel like it needs to be said: You wouldn’t believe how many people feel inclined to tell me their opinions about how female bodies should look the second I tell them I coach CrossFit. So it came as no surprise that many of the people I’ve told about my little cut experiment have felt the need to weigh in with their two cents on my body composition goals. I get a lot of, “But you don’t NEED to lose weight!” and “Be careful, or you’ll start looking like a man!” (If you say that to me, you risk getting punched in the throat which will hurt extra bad on account of my ULTRA MASCULINE ARM MUSCLES.) One person was like, “If you think YOU’RE fat, you must think I’m huge!”
So, here’s the thing: I DON’T THINK I’M FAT. Saying I want to get leaner does not mean I dislike my body. Or that I dislike YOUR body if you’re built differently than I am. My primary goal is getting better at my sport, which involves lots of pull ups and muscle ups and handstands and push ups, which are easier to do if your body has enough fat to support performance but not weigh you down excessively. I do OK at these movements with my “normal” bodyweight, and I’d like to see if I’m better at them if I’m a little leaner. Saying I want to get leaner is not a commentary on how I feel anybody else’s body should look. It’s me wanting to feel less shitty after doing ring dips. END OF STORY.
(This post went downhill fast. #blamesarah)
Anyway, I’m going to be primarily posting about this over on Instagram, but I’ll try and check in here along the way as well.
Good morning! I’m still in my pajamas enjoying my coffee, as I have the day off for the Martin Luther King Jr. holiday. I spent some time this morning reading his letter from Birmingham jail. It took me a while, since I had to stop every 30 seconds to scream into a pillow. How are we still fighting these same issues over 50 years later? I don’t know about you, but for me January 20 is going to involve sweat pants, beer, and ugly crying.
Actually, it WON’T involve beer because I have a CrossFit competition the next day and I’d like to minimize the chances of me throwing up in front of a crowd. (<– Please admire my not-at-all-subtle subject changing skills.) I’m pretty nervous, since it’s only my second individual competition – I usually do them with a partner, which is way less scary to me. It’s also my first “RX” division competition. (Most CrossFit competitions have two divisions: scaled and RX. The RX division involves heavier weight loads and more advanced movements like handstand push ups, toes to bar, chest to bar pull ups, and whatever other evil movements the event planners can think of!) I just keep reminding myself that the worst that can happen is that all the other people finish before me and then everyone in the building stares at me while I struggle to complete the workout and then a few days later I find out that somebody was taking video and now I’m a sad gym fail meme.
Welcome to my mind. It’s terrible here.
Anyway, I’ve been pretty good about keeping my nutrition dialed in since Christmas, although I did eat a slab of German chocolate cake the size of my head at a birthday celebration at work on Friday. It tasted really good, but I spent the rest of the day wanting to unzip my pants and take a nap under my desk, which wasn’t the greatest.
For my meal prep this week I made a huge batch of this slow cooker turkey chili. It’s really good topped with plain Greek yogurt and a little cheese, but you could also roll it up in tortillas with some avocado to make tacos or burritos, plop it on top of a bowl of greens and eat it as a salad, or even use it to make stuffed peppers.
And since chili is basically useless if you don’t eat it with cornbread, I made some cornbread muffins to go with it. I was going to use a box mix until I looked at the macros and HOLY SUGAR, that shit is not great for you. I made them myself instead, using Greek yogurt and decreasing the amount of oil. I also added finely diced jalapenos to the batter, and these babies are SO good eaten warm with a little butter and raw honey.Here’s the recipe for those:
Greek Yogurt Jalapeno Honey Corn Bread Muffins
8 oz plain Greek yogurt (I used Fage 2%)
1/2 cup milk
1T raw honey
1 cup cornmeal
1/4 cup all purpose flour
2 t baking powder
1/2 t salt
1/4 tsp baking soda
1/2 large jalapeno, seeded and finely diced
Preheat oven to 425.
Mix together wet ingredients. In a separate bowl, mix the dry ingredients, then add to the wet. Whisk until just combined. Add the jalapeno.
Grease a muffin tin, and fill the cups 3/4 full with the batter. (I wanted my muffins a little larger, so I only got 11). Bake for 12-14 minutes – you’ll know they’re done when the tops begin to brown and a toothpick inserted into the middle comes out clean.
They’re SUPER tasty, and the calories/macros are WAY better than the boxed stuff:
Stop what you’re doing and make them right now!
I put all my Christmas decorations away yesterday and now my house looks so sad and boring. But do you know what is NOT sad and boring? Meal prep! OK it’s kind of boring but it will definitely make you happy to have delicious and healthy food at your fingertips every time you get hungry during the week.
Meal prep has 100% changed my nutrition game. I didn’t start to see real changes in my body until I started paying more attention to my food, and the only way I’m able to stay on track with my nutrition is to take some time on the weekend to prep healthy meals for the week ahead. I’ve been thinking of starting a Meal Prep Monday feature where I tell you what I’ve prepped for the week, and I figure the new year is probably a good time to finally kick it off! I love getting new meal ideas from bloggers so I don’t get bored, so hopefully this will help you think of some different ideas to try.
I should note that I subscribe to what I call a “flexible meal prep” philosophy. Some people find it easier to prep and eat the same meals/snacks every day of the week. If I ate the same meal every day I would go crazy by day 2, so what I like to do is make a big batch of a healthy protein and/or carbs on Sundays and use it in a bunch of different meals throughout the week. Sometimes I do chicken and sweet potatoes, other weeks I’ll do ground beef and rice, etc.
If you’re new to food prepping and are feeling lost, here’s a bit about my method: I do my grocery shopping on Saturdays and my prep on Sundays. On Friday evenings, I sit down and make my shopping list for the next week. My first step is figuring out what I want to prep for lunches for the week. I work full time, so it has to be something that’s easily re-heatable and also portable in case I have to take it to work with me. Then I take the extra step of entering my lunches into MyFitnessPal for the next week. After that, I add my breakfasts to MyFitnessPal. I basically alternate between three breakfasts (protein pancakes, oatmeal with egg whites, and Kodiak Cakes with eggs), so this step is really easy.
After that’s done, I’m able to look at my macros for each day and see what I’m short on so I can plan for dinners. This sometimes involves what I call “Macro Tetris.” If I’m high on carbs one day, maybe I’ll switch my breakfast from oatmeal to protein pancakes. Or maybe I’ll plan a dinner of chicken thighs and veggies. If I’m low on carbs, I’ll plan a dinner that involves rice or pasta. It sounds high maintenance, but once you do it for a few weeks it really takes no time at all. The key is to find a lineup of recipes you love, and then cycle through them so you never get bored.
If you’re just getting started and all that is giving you a panic attack, then just start by prepping some healthy food on Sundays so that you don’t find yourself in the McDonald’s drive through at lunchtime or after work.
One of the easiest things to prep is chicken. If you have a slow cooker, just dump some chicken breasts in there with salt/pepper and a little bit of water or chicken stock (or salsa if you’re feeling fancy!) and let it go for 6 hours or so until you can shred it. Then you have a giant pile of chicken you can use for so many things throughout the week. Here are some of my faves:
Chicken burrito bowls
I start with cauliflower rice/crumbles (available in most grocery stores, including Walmart), then top with chicken, avocado, onion, plain Greek yogurt, cherry tomatoes, salsa, and sometimes cheese if I have enough fats 🙂 I’ll usually dump whatever greens I have in my fridge on top as well!
Avocado chicken salad
Mix shredded chicken with 1/2 an avocado and season with salt and pepper. I’ll eat this as a sandwich on whole wheat bread, or roll it up in a FlatOut wrap.
Another thing I like to prep are snacks. Sometimes I’ll hard boil a dozen eggs to have on hand, or just pre-portion Greek yogurt so I can grab it and go. It doesn’t have to be hard!
For lunches this week, I made a double batch of Juli Bauer’s Pizza Spaghetti Pie.
You guys, this recipe is SO AMAZING. I know I said I get bored eating the same thing multiple days in a row, but this is one recipe I look forward to eating for multiple days. I modify the recipe just a tad by adding mushrooms to the sausage and onion, and sprinkling a little Parmesan on top for the last 15 minutes of baking. It’s one of those recipes that seems to get even tastier re-heated, making it a perfect make-ahead meal.
Do you have any favorite food prep meals/recipe? Let me know!
Happy new year!
Everyone I know is excited to sweep 2016 under the rug and usher in 2017, and while I agree that 2016 sucked in a lot of ways (RIP, EVERYONE COOL), I am having trouble getting excited about 2017. First of all, I’m still trying to wrap my head around what life in the U.S. will be like under our new president-elect.
Policies aside, my face morphs into the scream-face emoji whenever I think about having to look at that mug for the next four years.
Oh, ALSO I just found out that the next season of Westworld won’t be released until 2018, which means no new episodes in 2017, which means 2017 is officially trying to ruin my life.
I’ve decided that since 2017 is shaping up to be kind of dumb, my resolutions should be kind of dumb too. So here they are:
Take better care of my skin
First of all, I’m aware that needing to make this a resolution means I’m a garbage human. I totally admit that I’m terrible about my skin. I do wear sunscreen every day because I’m pale and if I don’t I’ll get a sunburn from the lightbulbs in my office, but basically I just use makeup remover wipes at the end of the day and that’s the extent of it. I don’t even use a moisturizer because literally every single one I’ve tried makes me break out, and I’m too lazy to go to a dermatologist and explore why that might be.
That said, I’ve decided that I have to get my skin care routine together because I’m 32 and if I don’t I’m going to look like Jabba the Trump by the time I’m 40. Dave’s parents got me a Clarisonic Plus for Christmas, which I am super excited about. (Maybe they really like me, or maybe that was their way of saying, GET IT TOGETHER, LEATHER FACE.) I’ve only been using it for a week and my skin already feels so much smoother. I’ve got a small breakout situation on my chin, but I’ve heard that often happens when people first start using it, so I’m pushing through in the hopes that it’ll make me in age in reverse like Jennifer Aniston. Oh, and I’ve also been using eye cream. I don’t really know if it’s doing anything, but I feel really responsible when I put it on, so.
Stop being a pussy
Whenever I complain about the workouts at CrossFit, my friend Kate yells, “DON’T BE A PUSSY.” This usually gets me to stop whining out loud, but that doesn’t mean I stop complaining in my mind – I’m really bad about controlling my inner dialogue when workouts get spicy. So many of the workouts we do are meant to be just as challenging mentally as they are physically, and I’d like to get better about pushing through feelings of discomfort and learning to be, as my coach puts it, “comfortable with being uncomfortable.” (Unless my form is suffering or I feel actual PAIN, which is different than just feeling out of breath or tired.) I’ve heard repeating mantras can help; maybe mine should be “DON’T BE A PUSSY.”
Avoid chipped nail polish
I TOLD YOU THESE WERE DUMB. I like having painted nails, but I can’t ever seem to make it more than 24 hours without chipping my polish. Gel manicures last a long time, of course, but they get expensive and also they make my nails really thin and gross. Enter: Essie Gel Couture.
I got some of this for Christmas, and it lasted through a whole week, including CrossFit! I’m on day seven and have a few minor chips that you can’t really see unless you get really up-close – I’m calling that a huge success. Plus, it’s super easy to use – you just apply two coats of color and then one coat of the topcoat. No UV lights are required, AND it comes off with regular polish remover. If I were a professional manicurist, I’d be afraid that this stuff would put me out of a job.
I think three is enough. So now you tell me some things: What are your goals for 2017? Did you achieve your goals for 2016? Do you have any thoughts about why moisturizer gives me pizza face? Do you hate me now because I made fun of Trump?
I’ve had the last four days off of work and it has been glorious. We were supposed to go to the coast, but shit happened and instead I spent 96 hours hanging around my house doing WHATEVER I WANTED. Sleep in until 8 a.m.? Sure! Re-watch Grey’s Anatomy (the good seasons) for the nine thousandth time? Come here to me, Mark Sloan. Mid-morning ceramics painting? YES PLEASE.
This super cute ceramics painting place opened in town recently, and I finally got around to going a few weeks ago. Naturally, I am now totally obsessed and want to paint all the things. It reminds me of when I discovered paint by numbers in third grade and realized I had finally found an artistic outlet for people with zero talent. This is basically the same thing – I just Google mugs I like and then painstakingly copy them down to the last detail. (SPOILER ALERT everybody I know is getting mugs for Christmas.)
Anyway, in between ceramics and Grey’s Anatomy, I did a lot of catching up on blogs and realized I kind of miss blogging … Out of curiosity I looked back at my last post, and it was back when I first started to count macros so I figured I’d give a little update on that.
It’s been 8 months (!) since I started my macro-based nutrition plan, and I still love it. It’s been super easy to stick to, probably because I get to eat a ton of food and it doesn’t require cutting out certain foods or drinking special shakes or anything like that. Every Saturday I make a meal plan/grocery list, then enter my meals for the coming week into MyFitnessPal (I start with dinners and then adjust my breakfasts and lunches accordingly to meet my daily macro/calorie goals). Then it’s as easy as just eating what’s already programmed in my app every day. Of course stuff comes up (or I just feel like having two beers and a cheeseburger for dinner), and when that happens I just get back on track the next day. I’ve only lost like 8 lbs since February, but I can see a huge difference in my muscle tone:
(I should also note that I’m still doing CrossFit 5-6 times per week.) If you’re interested in learning more about counting macros, let me know in the comments and I can post about tips and tricks that I use to make it really easy to stick to my plan. I’ll leave you with a little 100-calorie snack I made up today because I was craving something pumpkin-spicey:
Pumpkin Spice Pudding
Mix the following together:
4 oz plain Greek yogurt (I used nonfat Fage)
1/4 cup pumpkin puree
1 tsp pure maple syrup
Pinch of pumpkin pie spice
Optional: pinch of stevia (makes it extra sweet!)
Nutritional info: 102 cals/13g carbs/0g fat/13g protein