Garage Gym

Its starting to look like a CrossFit gym in our garage! Scott has been plugging away for weeks,

(we had loads of stuff in the garage) and its starting to come together. Once the pull up bars were up Scott tested them out with the following WOD.

Jerks-Pull ups

10-1

9-2

8-3

7-4

6-5

5-6

4-7

3-8

2-9

1-10

Food Log

Breakfast 7:00am

3 fried eggs over onions & zucs

1 oz grass fed ground beef

2 muffins (they are like crack!)

1 gala apple

1 Tbsp almond butter

Snack 10:15am

1 boiled egg

1/4 cup almonds

CFE 20x 10sec on 5 sec off @ 9.9mph/2.5% incline

Lunch 2:00pm

3-4 oz grass fed ground beef

1 zucchini

1 celery stalk

1/2 cup broccoli

Onion & garlic

2 Tbsp olive oil

all stir fried in a pan with spices

Snack 3pm

Hand full of Logan's Trail Mix...FAIL!

(Peanuts, raisins, m&m's & almonds=inflammation!)

2 bites of ground beef

Maybe a muffin, I was on my way to a quick nap and shoveling food into my face

WOD 7:30pm - "Franish" 4:13 #75

Dinner 7:45

3-4 oz slow cooked Chicken w/ cabbage, bell peps, onions, carrots & spices

1/2 cup Quinoa

A finger dip of almond butter

More Gluten Free For Me

I'll post my food log in a bit, but first here is a little about a recipe ANNA T of CrossFit Champion introduced me to at this weekends Oktoberfest Obliteration. I tried one of her Blueberry Muffins, gluten & dairy free. She used coconut flour instead of that nasty bleached yeasty stuff most bakers use. The results were pure deliciousness! She emailed me the blueberry & a banana muffin recipe.

Gluten Free and Dairy Free Cupcakes/Muffins

Serves 12 muffins

3 Tbsp butter, melted (or coconut oil)

3 eggs

1/3 cup sugar (I substituted Agave Nectar)

1/4 tsp salt

1/4 tsp vanilla

1/4 cup Coconut Flour

1/4 tsp baking powder

1 mashed banana

Chopped nuts (optional)

Mix all ingredients

Pour batter in a muffin tin with liners

Bake 15 minutes at 400 degrees

I added blue berries to 4 of them as a test. I loved it, but should have cooked them about 5 minutes longer. I think had the kido not had donuts first she would have enjoyed them as much as Scott and I did.

Tuesdays Food Log

Breakfast 8am

4 Fried Eggs

1 Gala Apple

1 muffin

Snack 11am

1 Boiled egg

1/4 cup almonds

Lunch 2pm

3 oz Rotisserie Chicken

1/2 cup cabbage

Left over mixed veggies from last night (HUGE amount of veggies, I had trouble getting it all down)

CFE WOD

all out rower effort

4min on, 3 min off, 2 min on, 30 sec off, 1 min on, 3 min off, 2 min on, 30 sec off, 4 min on, Done. 3120meters.

Snack 3pm

1 Muffin from above recipe

Dinner 7:15pm

Jason's Deli Salad Bar with a side of chicken breast

olive oil & vinegar for dressing with a squeeze of lemon juice

Bite of Logan's Ice Cream...So hard to watch him eat that and not get one myself!

Monday's Food Log

Lisa asked me to post my food intake for a day. Let’s see how I do...Yikes!

Breakfast 7:45am
3 Fried eggs over left over 1 scrambled egg with bell peps, onions, 1/2 slice of ham
1 Gala Apple
2 Tbsp almond butter (fresh ground, nothing added)

Snack 10:30 am
a handful of dry roasted salted almonds
1 boiled egg

Lunch 1:00pm
2 cups steamed broccoli
4 oz grass-fed chuck roast (lots of fat)
5 Strawberries
a few bites of almond butter
A bite of a sugar waffer (Scott made me do it!)

Snack 4:45pm
Apple (Coaching PM classes, no time to think about Prot & fats...oops)

Dinner 7:30pm
3-4oz Rotisserie Chicken
Loads of veggies, 2 cups maybe (Zucs, broc, onions, garlic, cabbage, all sautéed in a iron skillet with olive oil & spices)

Nutritional Coaching

On a scale of 1 to 10 what would you rate your nutrition? How would you react if I asked to come into your home and rate your pantry myself? Nutritional wellness is one of my many passions. Let me know if your pantry needs help.




A video right off CrossFit's main site.

"Train Them How to Eat" with Skip Chase, 2009 CrossFit Affiliate Gathering - video [wmv] [mov]

*PHEWWW*

2 Thanksgiving feasts, an all day wine tour, and veggin' out all weekend equals a load of toxins! I've spent a lot of time this week focusing on getting back to Zone/Paleo eating and hardcore training in the gym. Its only Wednesday and I'm feeling great! I'm actually starting to feel like I lost a pant size over the past month or so. I've never been one to drop LB's during the holidays. I am no stranger to the desserts! So what is it? CrossFit? Zone? Paleo? Whatever the combo I'm thrilled with my results!

Did anyone else feel hung over after all the carb loading on turkey day? I went to bed full as a tick. Then, I woke up Friday morning and my entire body ached. A few days later I ate Pizza....INSTANT headache. There's got to be some link behind that!?! Could it be those damn dirty grains?! I don't want to go into details, but Robb Wolf and Nikki Young do a really good job of explaining all the science behind it. Check out both their blogs....They are NUTRITION GURU'S.

Going to the big D

This weekend the trainers from Tillman's are heading to the Dallas area for the food! That's right, we are going to get our grub on! I can't wait! Actually, we are going to further our nutritional education. This seminar is spent learning the art and science of performance nutrition. Coach Robb Wolf will lecture on theory of performance eating, recovery and optimizing health and longevity. I've seen first hand the power of the Zone diet and am looking forward to learning more on the implementation of Paleo/Zone concepts. There is going to be cooking demos, how to shop, eating out and I'm sure lots more.

When we come back, its no more excuses! We will teach, coach and support anyone who is interested in total health and wellness and after this weekend you guys will have no reason as to why you cannot feed and water yourself for optimum performance in our classes!

Come See me Thursday Night!

Nutrition Meeting

7:00pm

Thursday July 31, 2008

Tillman Physical Therapy & Sports Training Center

2519 S. Lakeline Blvd, Ste 100

Cedar Park, TX 78613-3604

512-331-6200

This meeting will cover the Zone and ways to:

*Achieve total health and wellness

*Fuel your body for your workouts

*Increase your metabolism

*Think more clearly and feeling your best

*Jump start your weight loss

*Drop the baby weight or those last 10 lbs

*Improve your sport, fitness program, or Life!

Email me if you have questions NikkiRHall@gmail.com