Day 21 of the Whole30 - DONE!!!

Dr. Garrett Neff, Owner & Founder of Truebility, is holding a mobility class this Saturday January, 31st 9am-10am at Boulder Crossfit...

This class will help you move better through life and in the gym...

This workshop is FREE to all members, you can even bring a friend if you like...

I was laying in yoga class on Sunday thinking about what new tips and tricks Dr. G will be bringing us...Don't miss this chance to get more mobile...

NOTE: Saturday 8am WOD will start at 7:45am & 9:30am WOD will start at 10:15am, gym will open at 7:30am...

I hope to see you all there!!!

Today's Stat's

Water Consumption

100 ounces

Sleep

8 hours

Daily Meals

9am : Morning Beverage - Coconut Milk Latter with MCT oil

11am : Breakfast - 3 Hard Boil Eggs, Avocado, Tomatoes and Olives

3pm - Snack : 2 Elk Meatballs

Dinner : Lamb Loins, Roasted Veggies (Broccoli, Asparagus & Sweet Potatoes)  

Day 20 of the Whole30 - DONE!

I know I'm way behind on blogging, but it's not because I cheated on the Whole30, it's just because I'm way behind:-(

I'm actually really proud of myself of the discipline I've had on the Whole30. To tell you the truth, by the end of the first week I wasn't even thinking about what I couldn't have on this so-called 'diet'...I was thinking about all the kinds of food I could have...It's a mental thing for me and stems from my eating disorder...I also hate 'diets' because they usually set people up to fail from the start due to the amount restrictions in what they eat. I was always around people dieting growing up and it just seemed absurd. Somehow being on a 'diet' always made you hungry, probably because it was low-fat, high-carb. All my mom's friends would loose 5 lbs and gain 10 lbs...then they'd lose 10 lbs and gain 15 lbs...How is that anyway to live...???

Anyhow, I don't consider the Whole30 a 'diet'. I consider it a sustainable lifestyle. Once I got past the first week I didn't really think about food throughout the day because I ate satiating meals that filled me up for hours and I became fat-adapted instead of sugar-burner. The only time I really think about food is when I'm planning and prepping my food for the week. Other than that, all the food is ready to go. I eat when I'm hungry and I don't worry about how much I'm eating. All I focus when I eat now is slowing down (actually chewing my food), being mindful (making sure I'm not distracted), and appreciating my life (family, friends, work, play, sleep and food). It's really amazing to see how my relationship towards food has changed and all it took was the willpower to eat real food for a few weeks...I'M SO PYCHED!!!

Today's Stats

Water Consumption

120 ounces

Sleep

8 1/2 hours

Daily Meals

7:30am - Morning Beverage : Coconut Milk Latte

10am - Morning Beverage : Bone Broth

12pm - Brunch : Leftover Frittata

3pm - Snack : Nuts, olives, veggies and my famous veggie dips

7pm - Mocktail : Seltzer water, blueberries and mint

8pm - Dinner : Spaghetti Squash, Homemade Marinara Sauce and Elk Meatballs

When was the last time you were on a diet...???

What kind of diet was it...???

Day 19 of the Whole30 - DONE!

Week #1 of my 2nd Ladies CrossFit Program at Boulder CrossFit is DONE and so is day 19 of the Whole30...

The ladies worked hard this week...21-15-9 of so many different movements...Just look how dirty our whiteboard got...

Look at them in action...pull-ups & sumo deadlift high-pull / over the shoulder slam balls & slam-ball step-up...

 Talk about a great start to a Friday!!!

Below are a few links to answers to some of your questions this week:

- Homemade Bone Broth Recipe

- Health Benefits of Bone Broth

- Mobility with Dr G : Opening Your Thoracic Spine

- Mobility with Dr. G : Front Rack Position

- WODs on the Road

- Instructional Video WOD on the Road

- MCT Oil

Looking forward to seeing you all kick some booty next week!

Today's Stats

Water Consumption

130 ounces

Sleep

 7 1/2 hours

Daily Meals

5:30am - Breakfast Beverage : My Coconut Latte with MCT oil

8:30am - Breakfast Beverage : Homemade Bone Broth 

10am - Breakfast : Hard Boiled Eggs, Avocado, Olives, Tomato

1pm - Lunch : Seared Ahi on Mixed Greens

3pm - Snack - Beef Jerky & Nuts

6pm - Light Dinner : Few Slices of Brisket and some frittata

8pm - Nighttime Beverage : Homemade Bone Broth (while watch Birdman, starring Michael Keaton)

9:30pm - Nighttime Snack : Few more slices of Brisket

My nighttime appetite has been a little off this week...I think it's because it's getting close to that time month...???

 Let me know if you have any other questions...???

Day 18 of the Whole30 - DONE!

Sone say that CrossFit is a cult... 

I can understand why some would say that, but for many it's a hobby and when you find people who do the same hobby you talk about it a lot.

For me, it's more than a hobby. CrossFit has changed how I look and treat myself. I used to take my body for granted and my mood was completely dependent on whether or not my pants fit and what the scale said. 

CrossFit & the primal/paleo community has showed me there is so much more to life because the weight on the scale is irrelevant to the weight I lift in the gym. And I'm here to make sure I help other ladies understand this concept.

I sometimes regret I wasted so much time trying to be skinny because I thought skinny was beautiful, but now I understand 'Strong it the New Skinny'. In other words, 'Strong is Beautiful'!!!

Look at all these strong, beautiful ladies (& Jeff).

Today's Stats

Water Consumption

90 ounce

I didn't workout today which might be the reason I didn't drink too much

Sleep

7 1/2 hours

Daily Meals

5:30am - Breakfast Beverage : Coconut Milk Latte with MTC oil

8:30am - Breakfast Beverage : Homemade Bone Broth

9:30am - Breakfast : Lamb, Sweet Potato, and Veggie Frittata

12:30pm - Lunch @ OAK : Salmon Salad with Olive Tapenade, Poached Egg, Avocado, Tomatoes

4pm - Snack : Homemade Beef Jerky

6pm - Snack: Handfull of Nuts

I don't feel hungry, so I've decided to skip dinner...

Do you think 'Strong is the New Skinny'...In other words, 'Strong is Beautiful...???

Day 17 of the Whole30 - DONE!

Sugar...the more you eat it, the more you want of it...

This morning Claudia asked me if fruit was allowed on the Whole30...I told her it was, but in small doses...Later, I wondered why she asked...Then it dawned on me that it was probably because I haven't really eaten much fruit since I've been on the Whole03, which means I haven't posted about it...

Personally, I'm much more of a salty/savory girl. I'd rather snack on jerky, nuts or veggies then something sweet...I find it more satiating. Plus, I find the more I eat sweet, the more I crave sweets. For example, I had a fig the other day and I found myself wanting another one so I ate another one...why not? They were organic, 'no-sugar added' figs. By the third fig I finally looked at the sugar content, 20 grams/serving (1/3 cup)...WOW, that's the a lot of sugar, but it was all-natural sugar, just like fruit, it can't be bad for me, right...Well, I beg to differ on a completely personal level...

I have a sugar demon lurking inside. Growing-up I used to eat so my sugar (aka candy). I'd actually have candy hidden under my bed. Although I was never diagnosed, I now know I had a sugar addiction.  

I'll eat some natural sugars on the Whole30, but to tell you the truth, I'm glad I'm not craving them because I'd rather silent my sugar demon by staying away from it. Fruit is like a 'gateway drug'. If I eat a little, I'll crave more and who knows I might wind up at Sweet Cow, right Gary!

Today's Stats

Water Consumption

135 ounces

Wow, I drank my body weight in ounces today!!!

Sleep

8 1/2 hours

I went to bed at 8:30pm...I'm going to try and get to bed by 9pm tonight!!!

Daily Meals

5:30am - Morning Beverage : Coconut Milk Latte with MTC oil

8:30am - Morning Beverage : Homemade Bone Broth

9:30am - Morning Snack : Handful of nuts

10:30am - Breakfast : 2 Hard Boiled Eggs

11:30am - 1st Lunch : Salad with Seared Tuna, Roasted Veggies on Mixed Greens

2:30pm - 2nd Lunch : Early Lunch : Salad with Seared Tuna, Roasted Veggies on Mixed Greens

  

  

5:30pm - Snack : Handful of Jerky & Nuts

8pm - Light Dinner : A Few Slices of Smoked Brisket (I wasn't that hungry)

  

Do you have a sugar demon lurking inside? 

Next time you eat something with sugar, do you crave more...???

Day 16 of the Whole30 - DONE!

Are you FAT-PHOBIC? 

I used to be be FAT-PHOBIC. I used to think that if I ate fat it would make me fat. So instead of eating nutrient-dense food, I ate low-fat foods lacking in nutrients. Like many of us, I was duped into eating a ton of carbs (bagel, pretzels, rice, pasta, cereal, candy, tortillas, etc)...Looking back at what I used to eat I can't believe I functioned like I did...For over 15 years I'd wake up at 5ish, teach 1-2 fitness classes a day, work a full-time job, go out with friends or work at night, go to bed around midnight and did it all over again the next day...How did I function on the fuel I fed my body...???

Well, it turns out all the carbs I ate turned into sugar which gave me the energy I needed to get through the day. You see, if there is an overabundance of sugar, the sugar takes precedence over fat as a source of energy in many metabolic processes, and stored fat doesn’t get burned for energy, instead it stays stored on your body, which makes you fat (even if it's a skinny fat). 

Bottom Line

Sugar Burner = Energy roller coaster; “needing” to eat every two hours; cranky when you’re hungry; regular cravings for sweets or caffeine; dysfunctional hormonal response to food.

The Whole30 took me out of sugar-burner mode, and transitions me into being fat adapted—efficiently able to utilize fat as energy. This means my body is utilizing fat as fuel more readily, helping me avoid between-meal cravings, energy slumps, and brain fog. Being fat-adapted will help me get rid of stored fat (like my love handles and the extra tire I have around my waistline) —something that can't been done when running on nothing but sugar (aka carbs).

Fat Adapted = Even energy all throughout the day; no need to eat between meals; stuck without food — no crankiness or raging hunger; reduced cravings for sweets or caffeine; improved body composition and hormonal response to food.

Yeah, that sounds better to me, too, but in order for me to truly be fat-adapted I need to overcome my fat phobia and embrace all the good fatty foods. They are nutrient-dense and will satiate for hours. Being on the Whole30 has helped me overcome my fear of fat and it can do the same for you if you have this issue. 

Today's Stats

Water Consumption

135 ounces

Sleep

7 hours

(I was dragging ass all day because I didn't get more sleep...I can't wait to go to bed so I can wake up with more energy tomorrow)

Daily Meals

5:30am - Breakfast Beverage : (Full Fat) Coconut Milk Latte with MTC Oil 

8am - Breakfast Beverage : Homemade Bone Broth

10am : A few pieces of seared ahi tuna

12pm : Handful Homemade Beef Jerky & Mixed Nuts

2pm - Lunch : Bowl of Shepard's Pie

5pm - Snack : Handful of Nuts

7pm - Dinner : Smoke Brisket with my (Full-Fat)

Coconut Milk, Cilantro, Jalapeño, Vinegar, Avocado Oil & Fig 

sauce, roasted squash & tomatoes on a bed of mixed greens

 

Are you FAT-PHOBIC?

Are you a SUGAR-BURNER?

If so, would like to change?

Day 15 of the Whole30 - Halfway There!!!

To tell you the truth I didn't think I would make it to the halfway point. I thought I would've caved-in on my birthday and ordered up a couple coin style margaritas or slightly dirt martinis. Or would've cheated while I was out of town. 

The question is...what's keeping me going...??? 

I mean I didn't think I need to make any drastic changes to my diet, I just wanted to detox after the holidays. I don't eat that bad, but I didn't eat that clean either. I remember saying to many, 'I workout a lot so I can eat whatever I want'. What a crock of shit! Now that I'm eating clean and not drinking I'm beginning to understand the real reasons I decided to do the Whole30 wholeheartedly. But in order to mentally and physically understand the reasons I had to actually experience them which doesn't really occur until halfway time (TODAY, DAY 15). 

Top reasons I'm going to keep in keeping on...

1. I'm sleeping better...I'm talking about quality sleep, not waking up throughout the night...This morning, for example, I woke up at 4:45am and jump out of bed to teach the first day of my 2nd Ladies CrossFit program...

2. My cloths fit better (aka I feel sexier)...I feel the little extra tire around my belly disappearing...

3. My mind works better, I'm more focused and clearer...I heard of brain fog, but I didn't know I had it until I lost it...

4. My energy is through the roof...I'm feeling stronger and fitter than ever...

5. My mood is more positive than it's been in a very long time...I'm smiling from the inside out:-)

6. My skin is brighter...A few people even said I was glowing...

7. I am more mindful and grateful when I eat...

8. Last, but not least...I'm more confident...Bring It On!!!

Today's Stats

Water Consumption

120 ounces

Sleep

8 hours

Daily Meals

5:30am - Breakfast Beverage : My Morning Coconut Latte with MTC oil

9am - Snack : Handful of Nuts & Jerky

10am - Breakfast : Leftover Frittata

1pm - Lunch : Seared Ahi Tuna Salad (one of my favorite right now)

5pm - Snack : Handful of Nuts

6pm - Beverage Snack : Homemade Bone Broth

8am - Dinner : Leftovers on a Bed of Greens 
(Shepard's Pie, Lamb Loins, roasted sweet potatoes & cauliflower)

Have you done the Whole30? 

If so, do you have any reasons why you did it...inquiring minds wanna know...???
If you haven't done the Whole30, are you intrigued based on any of my reasons above...???