FL Countdown - Day 29: Gram's 88th!

What is the secret to a long healthy life?  Well, in recent months I think I have a pretty good idea of what that answer might consist of.  Crossfit and Paleo.  However, I also have a shining example.  My grandma.

Today is my grandma's 88th birthday.  88 years and still going strong.  She is independent.  She cooks, cleans, rides the bus to places she wants to go (though not so often anymore), still has the energy to put on her cutest outfit and makeup when she is going somewhere special.. I guess my point is at 88 she is healthy and strong enough to take care of herself.

Happy 88th Gram!  To many more healthy, vibrant years!

   

Pork Sinigang, Pancit, Diniguan (Chocolate Meat), and Pinakbet

I would attribute her graceful aging first and foremost to her diet.  There is a pretty clear distinction from being raised in the Philippines versus being raised in the states.  There you cook just about every meal for the day.  You eat fresh fruits and vegetables from the farm, fresh meats and fish from the market, little to no processed food, and drink LOTS of water.  The market places back then were not filled with candy, soda, and fast fried food.  You delighted in lychee fruit, mangos, and papayas straight off the tree.  The caribou, goat, and chicken were raised on the farm and fed from the land, a land free of pesticides and harmful chemicals.  My grandma grew up on the Paleo Diet just didnt know what to call it :)  Goes to show that eating organic can really add years to your life.

My grandma came to the U.S. about 27 years ago.  She came over after my brother Michael was born to help my mom take care of us kids.  She also raised 8 children, ran a few businesses her and my grandpa had, and then went on to take care of us grandkids.  She clearly had an active lifestyle.  Up until two years ago she volunteered at a preschool four days a week.  Now she enjoys her family, reading, and watching TFC (The Filipino Channel).

An obvious favorite.. LUMPIA

Happy Birthday Gram!  To many more healthy years!  We love you!

~kat

FL Countdown - Day 30: That Damn Scale!

So first let me start this long overdue post to the tune of something like “I suck. And I can’t seem to find time to write every night”.  Apologies. 

Second, I am 30 days away from being in sunny Florida with my best girlfriends!  Whoo hoo!!  I’m super anxious because I really have to turn up the heat for these four weeks.  Time to get real strict on my diet and shoot for 5ish days in the gym. 

Third… let’s talk about the scale.  This is a very controversial topic in the crossfit world. The scale really doesn’t tell you everything you need to know when it comes to weight loss.  Here is a popular article that my gym posted to help us all understand that the scale can be very deceiving (courtesy of Everyday Paleo)  Attention Scale Addicts. So now that you get the idea, I will tell you this.. I decided I would not weigh myself for about 30 days.  Unfortunately, I had to get weighed for a physical and happened to peak at the scale.  I have GAINED weight!  2 lbs. I was mortified!!  I have been busting my @ss in the gym and in the kitchen and I’m gaining?!?!  I was pretty bummed for a day or so about it…until today.  I tried on a pair of jeans I haven’t worn in a while.  Wow.. not nearly as tight and no bulging anywhere.  Something has got to give..  Why do I obsess about what the scale says??  The answer really is because I always have.  The number has always been such a big deal.  Until now.  From now on, I’ll be focusing my attention to my measurements and how my clothes fit, rather than those three digit numbers.

~kat

FL Countdown - Day 42: You Can Be Re-Born!

I was just having a little chit chat with my step daughter tonight.. you know, discussing things like what shows she watched today, what she did, and more importantly what she ate today.  Needless to say, the list of items on that list weren't exactly what "primals" would consider healthy and wholesome.  I went on to tell her about how important it is to feed your body with healthy foods and take care of it since it is the only you got.  She said something to me that stuck and I thought it was really cool, she said, "You can be reborn."  I love this mindset and more so that it came from a 9 year old.  Pretty bright kid!!

But she is right, anyone can be reborn.  You can change your path, you can better yourself, and you will be proud of your accomplishments in the end.  I started out this little cruise to healthy living only a few short months ago.  I feel better, I feel stronger, and I have more energy to tackle the day.  I give myself some leeway to be human but make conscious efforts to stay on track.  My "ahh-ha" moment happened when I was talking with my best girlfriend, Lisa of Fallout Crossfit.  When I was having that mental battle of whether or not to join KCF, what Lisa said rings in my head "you'll like CF if you give it an honest try."  I took her advice, gave it an honest try, and as cliche as it sounds it's changed my life.  I actually enjoy working out.  I enjoy the people at the gym.  I think the coaches are great.  And the workouts are incredible.  I will never go back to a normal gym ever again.  If you want results quick, you will get them at crossfit, but know that it comes with hard work, alot of sweat, and sometimes blood.  Give yourself an honest try, you will feel the same.

Yesterday's WOD.

Meals for the Day:
Breakfast:  2 eggs with chicken sausage and mixed berries
Lunch:  Vietnamese Style Beef Salad
Dinner:  Steak with a small green salad and fried eggplant

~kat

FL Countdown - Day 47 thru 43: Listen to Your Body

**Written last weekend**

It's been a long week, with WOD's that have left me feeling sore, bruised, and beaten. I really tried to push myself to get into the gym and made it 4 days this week. Now that I sit here on Saturday night, with my hands wrapped in bandaids (due to todays wod), I feel borderline exhausted. My hamstrings and biceps are tight. I think my complaining here is enough to say "I need a break."

Maybe it's because I've had a long month playing mommy and daddy, maybe I didn't get enough sleep, or maybe it is because I put in 100% at the gym this week, but whatever it is - I need to listen to my body and give it some rest. The next two days will be spent recuperating, relaxing, and reconnecting with my hubby.

Meals for the day:

Breakfast: protein shake after today's WOD, then 2 eggs & sausage
Lunch: fresh sockeye salmon burger at barbies cafe in sea beck, slice of mandarin cake
Dinner: Thai chicken curry soup and a small green salad

**Written today Thursday, July 14th**

I realize its been a minute since I've blogged but I have NOT fallen off the wagon.. just maybe the blogging wagon.  With my hubby home and me in school all week, my time in front of a computer has been limited.

Anyway, I wanted to make a sort of "update" to the subject of this blog.  Remember how I was talking about listening to your body??  Well, someone that I know very well happened to aggravate one of their injuries tonight.  Now the burning in their "joint" is really putting a damper on the evening.  When your body doesn't work the way its suppose to it can be incredibly frustrating.  More importantly, when your livelihood depends on it.

In addition, I would also like to stress how imperative it is to treat your injuries when they happen.  I know alot of people who just brush injuries off or "deal" with them.  Not what I would consider a good idea.  Get those injuries checked out by a physician so you can be diagnosed and start treatment.

Take care of your body, its the only one you have!!

~kat

FL Countdown -Day 48: TGIF

Finally, Friday. Ahh.. I love days like today. Laid back work day, a little shopping, and my first Power Hour. A chance to work on getting stronger. Todays Power Hour consisted of:

6 Rounds For Time:
100 m sled drag at 60#
2 tire flips (no clue what the weight was)

Between wait times I think I finished somewhere along 14 minutes..

Meals for the day:
Breakfast: 2 eggs w/ chicken sausage and LOTS OF COFFEE
Lunch: Leftover spaghetti squash & meat sauce
Dinner: Pho w/ beef brisket (I had a weak moment)

Enjoy the weekend!

~kat

FL Countdown - Day 49: What Yo Mama Gave You!



Ain't this the truth?!?  =)

OK ladies, this one is for us..

I recently read a blog post from one of my fellow blogger's having to do with this subject and because yesterday was such a crappy day for me in terms of self-esteem, I thought I would touch on it a little. 

How often are we comparing ourselves to other women, more so, women in the media?  It seems like every television show, music video, movie, tabloid magazine (I could go on for days), has pictures of beautiful, slim, celebrities.  Many of the titles reading "How I Lost the Weight" or "Hottest Bikini Bodies of the Summer" etc and many of the pictures showing gorgeous skin-exposing ball gowns and swimsuit shots.  As women, we place a tremendous amount of pressure on ourselves to fit the celebrity stereotype.  Yo-yo dieting.. been there.. exercising 4 hours a day like a fiend... done that. 

Yesterday was an off day for me.  I can make a million excuses to why I didn't get to the gym and why I didn't eat very well.  But I'm not going to.  Plain and simply:  I just didn't feel like it.  Which is probably why the gym guilt set in and I began to critique and criticize everything I don't like about my body.  And though it's hard to accept sometimes, this is what my mama gave me.  These are my hips, these are my thighs, my arms, my stomach.  This is what I was given.  ACCEPT IT.  (Easier said than done, right?) 

Though I am working towards a goal and I am eating right (most of the time) and "cross fitting", I still want to be the best I can be.  I will never be 5'7 and 110 lbs.  Instead, I will forever hem my pants and wear heels with every possible outfit (to fool everyone of my actual height, a mere 5'3).  I will dream all day long about having skinny "girly" arms and legs for days but the truth is.. no matter how much I work out and diet, I will never look like Brooke Burke.  I'm coming to terms with it :) but it's ok.  This is what God (and my mama) gave me!

So.. after that being said, I'll disclose my meals for the day... EEkkK! 

Breakfast:  2 Over easy Eggs (cage free) with Chicken & Apple Sausage, Coffee as usual

Lunch:  Leftover Spaghetti Squash w/ Marinara

Snack:  AmyLu's Chicken Burger with a small salad  (What?!?  I was still hungry!)

Dinner:  Korean Beef Bulgogi w/ Rice  (This is where I disappointed myself)

Now I remember why I have been trying to stay away from rice.. it's like instant bloat! 

In closing, be happy ladies - with what you are and who you are!  Accept the things you cannot change.  Take care of your bodies (this is the only one you've got).  Surround yourself with positive, supportive people who love you JUST AS YOU ARE!

~kat

FL Countdown - Day 50: Technique vs. Heavy Weight

This is a topic that came up more than once yesterday while trying to do a 4 set deadlift max.  Being fairly new to crossfit, I find it incredibly rewarding to move up in weight.  It feels awesome to know that through the sweat, soreness, and (damn near) muscle failure I am getting stronger and improving everyday.  With that said, I am making a new commitment to myself today.  Technique is priority.  Weight will come later. 

Too many times we injure ourselves trying to lift the heavier weight because well, let's be honest, being strong is pretty cool.  Add to that the motivation from our peers, our own personal records, gym records, or even just the reaction from others "You lifted how much?  That's amazing! " or "Holy smokes, you're a powerhouse!" etc.. (I'll stop at my dumb attempts to sound motivating).  Anyways, it feels good to increase the weight and really see that progress we yearn for.  However, what I've noticed in the gym is that heavy weight usually means your technique tends to struggle.  Hence the potential for injuries.

Thank goodness for KCF Coaches who help keep us in line when our form is less than perfect.  Brandi kept me honest yesterday.  :)

Today I took full advantage of my commitment to form and technique.  I did not lift as much as I would have liked to, however, I got my ass kicked (in true crossfit nature) and "felt" my workout.  It's not an easy task to keep good form through an entire workout but I did my darndest to do so!

Wednesday's WOD in 19:17.  It was tough and I really struggled on those front squats.

Meals for the day:
Breakfast:  2 Eggs w/ Chicken & Apple Sausage, 2 cups of coffee
Lunch:  AmyLu Chicken Burger w/ greens, Watermelon
Dinner:  Marinara Meat Sauce w/ Spaghetti Squash
Dessert:  Paleo Brownie

Spaghetti Squash (excuse the lighting, darn energy efficient bulbs)

FL Countdown - Day 51: Kids will be... kids!

Having a child is always a challenge.  They are babies, so sweet and tender.  Then they're crawling, cooing, walking, running and saying the cutest things.  But when that child takes a flying leap off the bed and happens to bite through her lip causing her to get 3 stitches, it tends to get a little stressful.  Yesterday was one of those days.  For her.  And me. 

Despite the stitches and 3 nurses holding her down to put the stitches in - Miss Jordan is doing fine, showing off her new "owwie" to everyone she sees.  Definitely Rueben's child, battle scars are the coolest thing!  Anyway, my meals struggled yesterday for sure!   So did Jordan's. 

Meals for the day:
Breakfast:  Stomach growling sitting in the ER
Lunch:  Leftover Salmon, greens and watermelon
Snack:  Two yummy paleo brownies I made the day before
Dinner:  Pork Ribs, mixed veggies, and even a little rice (I told you it struggled)

Hit the gym, worked on deadlift and here was the WOD.  My time was 7:37. 

Gotta keep chipping away... 50 days to go!!

~kat

FL Countdown - Day 52: Happy 4th Everyone!!

The 4th was spent with friends.. and children laughing and playing while throwing pop-it's.  It was relaxing, fairly quiet, and a beautiful day (for once). :)

I had no clue what to bring to the BBQ we attended so I decided to hit my friends with some paleo brownies, recipe courtesy of Paleo Mama. 

I think they tasted great (in a "wow, pretty good for being healthy" way) but I'm sure they were hard to swallow for my non-paleo friends ;)  Sorry guys. 

Paleo Brownies.. a healthy take on dessert

Weird not spending the 4th with my hubby... one week to go til he's home!! 

Meals for the day:
Breakfast:  Eggs with Asparagus & Onions, Leftover Flank Steak
Lunch:  A bowl of fresh gazpacho
Dinner:  Oh geez... chips and homemade salsa (courtesy of Ashley) Steak, Ribs, and Asparagus.

My workout consisted of perfecting my push-ups and stink bugs while watching the 2010 Strongest Man on ESPN. 
~kat

FL Countdown - Day 53: Cooking Finally!!

Wow, me and Jordan were pretty zapped of energy yesterday so I can actually say we stayed home and enjoyed the peace and quiet (with a nice long nap).  Anyway, I was finally able to do some cooking so I'm back to feeling slightly domesticated since my husband has been away.

I have recently fallen in love with eggplant but have been scouring the internet for paleo friendly dishes and came upon this yummy fried eggplant dish courtesy of  Paleo Girls. Sleep. Love. Eat.  I'll add the picture once my less-than-smartphone decides to cooperate with me.  Since I did not have almond flour or coconut flour, I went ahead and used almond meal instead for the paleo breadcrumbs. 

My dad was also having a hankering for some gazpacho, so we tested out a recipe we found online.  Gazpacho is a Spanish cold soup that is usually made in the summer months.  It is refreshing and flavorful during those warm summer days (in Spain, obviously not here in the PNW).

Shrimp Gazpacho:

- 30 shrimp, cooked, peeled, and deveined

- 1 small yellow bell pepper, diced

- 1 small onion, diced
- 1 cucumber, remove seeds
- 3 cloves garlic, minced
- 2 tbs. olive oil
- 1/2 water
- 2 cans of diced tomatoes
- 1 jalapeno
- cilantro, we used about 1/2 c packed (or so)
- 2 tbs. Sherry Vinegar
- salt and pepper
- avocado (for topping)

Directions:  Put 1 can of tomatoes, water, and olive oil in food processor and blend.  Add all chopped veggies, shrimp, vinegar, salt and pepper.  Place in refrigerator for a few hours before serving.  Tastes the best the next day after the soup has had a chance to sit.

Good. Refreshing.  Best of all. Healthy :)

Meals for the Day:

Breakfast:  2 Eggs w/ Avocado and Trader Joe's Chicken & Apple Sausage
Lunch:  Uhh.. I slept through it :)
Snack:  Cherries, Blueberries, and Strawberries
Dinner:  Baked Salmon, Fried Eggplant, Corn on the Cob, and a little Flank Steak
Dessert:  Halo-Halo..  Filipino ice-cream dish with black beans and fruits.  Omg, let me just tell you that going dairy-free and finally eating dairy really upset my stomach and add the sugar to that mix - ugh!  It'll be while before I decide to "cheat" again!!

FL Countdown - Day 54: Easy Saturday

Me and my brother Billy hit KCF this morning, here was our workout of the day.  My time - 32:48.  I have yet to master the art of double unders, but I'm sure getting to it could help my times.  Anyway, killer WOD before the holiday weekend!!  

Lil Missy hammin' it up at the Oak Table

Breakfast:  2 Eggs with an Aidell's Chicken and Apple Sausage
Post-WOD:  Protein Shake - Coconut milk, banana, strawberries, blueberries, & chocolate protein powder
Lunch:  BBQ Chicken Salad from the "Paleo Friendly" Menu at The Oak Table
Snack:  Some of Jordan's frozen yogurt

My mom has been super supportive with what I am trying to accomplish here so she picked up some gluten-free hamburger buns today at the Poulsbo Farmer's Market.  Thanks mom!!

Pre-Dinner Appetizer:  Homemade Guacamole with Corn Chips
Dinner:  Hamburger with a gluten-free bun from The Gluten-Free Bakery & Market in Poulsbo
               Watermelon
               Berry Acai Lemonade

Well, I made up for my lack of nutrition yesterday.. Summer holidays can be tough trying to stay on track :)

~kat

FL Countdown - Day 55: FACTS



My favorite treat!



10 facts about me:

1. I feel guilty when I don't get to the gym [KCF]. Especially now that I have been blogging.

2. I use honesty when posting my meals. Criticism or not. I will not fib regardless of how bad I think I ate for the day.

3. I am busy. And I mean really busy. My day starts at 5am and does not stop until 9pm (if I can make it to bed that early).

4. I work better when my plate is full. Sitting around watching tv does nothing for me. I think the only times I've had the tv on since Rueben has been gone is: 1) Zumba Dvd's or 2) Barney.

5. I wish I had more time everyday to focus on the things I like to do: cooking and photography.

6. I'm a closet gangster.  Drake is my all time fave.   I will challenge anyone 8-mile style and you will get served!

7. I come from a tight-knit family.  And that's how it will stay.

Just say NO!

8. I have a terrible sweet tooth.  I fight the sugar cravings everyday!!

9. I do not drink soda (pop, for you Washingtonians).  Neither does my husband.  Sorry Jordan... you'll get to experience it when you can pay for it on your own. 

10. I will NEVER go back to an ordinary gym.  Crossfit has really changed my opinion of "stereotypical" workouts.  Though I'll pop in a beachbody dvd from time to time if I miss a workout, I still feel my absolute best when I walk out of KCF after a brutal workout.  Okay, just a workout.  Every workout is pretty brutal. 

Indian chicken curry

Meals of the Day:
Breakfast:  Apple Pie Larabar
                 Coffee out the ying-yang
Lunch:  Berry Acai Lemonade
Late Lunch: Tinola w/ a cup of rice
Dinner:  I experimented with an Indian curry dish.  Chicken, onions, red peppers.  It turned out pretty good and had some heat on it.  Just how I like it!




~kat

Florida Countdown - Day 56: Sleep... or lack there of..

Britney Spears was amazing last night!!  One of the best shows I've seen by far.  Got home at midnight and woke at 6am.  With that said, can you imagine how tired I am today?  I even felt a little queasy this morning (no, I did not drink last night), but the lack of sleep always makes me a little sick. 

Everyone I know in the fitness and nutrition industries tend to really harp on the importance of sleep.  Its obvious why we should get an adequate amount of sleep, 1) Our bodies need the rest to function, 2) Our brain needs it too, 3) To provide us with energy, etc..

How peaceful is baby Jordan?

I have always been an advocate for sleep. 

Some facts about me and sleep: 

 -   Going to bed at 9pm is late.  "Early to bed, early to rise". 

 -   I'm a morning person.  I can't stay up late for anything.

 -   I can fall asleep just about anywhere.  Really.

 -   A night of consuming alcoholic beverages usually means a sleepless night for me.  :(

 -   My toddler has been sleeping in my bed interrupting my "rules" of sleep. 

Since Jordan has boycotted her bed, my healthy sleep patterns have been struggling.  But what does lack of sleep do to you when you're hitting the gym hard and eating right?

1.  It does not allow your muscles time to recover and repair from a workout.  Your body needs about 8-9 hours to do so.

2.  It increases hormonal stress levels which equals negative impact on performance, mood swings, and depression.

3.  It is a contributing factor in obesity, diabetes, hypertension and heart disease.  Something about not managing glucose levels because your cells become insulin resistant... You know, technical stuff.  I get it though.

Sufficient sleep plays a major role in who we are.  We are better people when we are well-rested.  How great do you feel after a good nights sleep??  You feel ready to tackle the day!  As far as Jordan goes, I know it will be a battle, but one we are going to put a stop to very soon.  Momma is tired!!



Breakfast:  Larabar
                    2 cups coffee

Lunch:   Chicken Salad
Dinner:  A Heaping Spinach Salad w/ Bacon, Red Onions, Eggs, and Tomatoes, oh and I had a roll that came with it.  :\

Yeah, I know I didn't eat much but it wasn't intentional.  I wasn't feeling myself today, must have been the lack of sleep!

Got to bed at 7:30pm.  Perfect.

~kat