My all-time favorite breakfast

Fun fact I haven’t yet shared with ya’ll, I’ve been doing some writing for a few different websites lately, including www.shakeforshape.com.  You should check it out, it’s totally me only more professional and with less sex comments and poop jokes.

Anyhow, this past week or so the admin hasn’t posted any of my stuff because apparently there’s issues, but usually there’s 2-3 articles a week that go up over there with health, fitness, beauty and nutrition content.  Good stuff.

A few weeks back I wrote out a recipe for my 4 ingredient protein pancakes that I eat pretty much every single day for breakfast, and I wanted to share it with ya’ll here because they are just too darn good to keep a secret.

Now I know what you might think when you first read this- ew eggs and bananas, right?  Please, try them.  If you like bananas, this is seriously the tastiest thing ever.  They’re sweet and fluffy and filling and oh-so-tasty.

Give ’em a try and let me know what you think in the comments!

Banana Protein Pancake

Ingredients per serving:
1 banana
2 egg whites
1 tsp of ground cinnamon
1 oz crushed walnuts (or pecans)
Cooking spray (or coconut oil)

Directions:

  1. Spray small frying pan with cooking spray
  2. In mixing bowl, whisk two egg whites together with 1 tsp of cinnamon.
  3. Add banana and smash with a fork.  The banana should still be somewhat chunky, but broken into very small pieces.
  4. Whisk mixture again ensuring banana is covered with egg whites.
  5. Pour mixture into pan.  Set to medium heat and cook 2-3 minutes each side or until golden brown and egg is cooked through.
  6. Once plated, top pancake with crushed nuts and enjoy!
Nutrition Facts:
Calories 324.4
Total Fat 19.5 g
Saturated Fat 1.9 g
Polyunsaturated Fat 13.5 g
Monounsaturated Fat 2.5 g
Cholesterol 0.0 mg
Sodium 112.2 mg
Potassium 655.4 mg
Total Carbohydrate 31.3 g
Dietary Fiber 5.0 g
Sugars 15.6 g
Protein 12.8 g
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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No, Crossfit didn’t make me fat

About five months ago, I quit Crossfit.  Prior to leaving my super duper awesome box, I had been WODing for nearly two years, and loved every minute of it.

But since leaving Crossfit I’ve lost a shit ton of weight.  A few months ago it was enough that people were starting to notice, and at this point it’s enough that strangers are starting to comment on it.  I look good.  Damn good if I do so say myself, and I’m working my ass off for it.

Interestingly, there seems to be a camp of people who believe that Crossfit was holding me back/making me fat/made me gain weight/limited my potential the entire time I was doing it.  They have no problem pointing out to me time and again that it’s only been since I stopped doing Crossfit that I’ve found the weight loss and physique results that I was looking for, and truly believe that Crossfit was the “problem.”

So here I am to set the record straight folks.  Before one more naysayer jumps in and feels the need to spread their drivel let me clarify to the world:

CROSSFIT DID NOT MAKE ME FAT.

When I quit Crossfit I took a long hard look at the things I was doing from a fitness and nutrition perspective and made the decision and commitment to really overhaul  my lifestyle to make lasting changes to get the results I wanted.  I didn’t cut out Crossfit because it was a change I felt I needed to make to be successful, nor did I think it was holding me back.

I WAS HOLDING MYSELF BACK.

Crossfit isn’t what kept me from reaching my goals.

These things are:

  • Alcohol- I was drinking most every night, and not just one glass of wine.  The calories in the booze combined with the effect it had on my metabolism, and the poor nutritional choices I made as a result of being buzzed contributed to my unhealthy weight.
  • Poor Nutritional Choices-  As I mentioned above, I wasn’t great about making good choices.  While I certainly knew HOW to eat well and to fuel my body properly, I was also just as likely to justify a cheeseburger and fries BECAUSE of the really hard workout I had earlier in the day.
  • Eating too Much-  Calories are weird little buggers.  Sure you can eat 100% Paleo for several days straight, but if that involves gobs of bacon and avocado and not so much in the spinach and greens department, you’re not going to see weight loss results either.
  • Making Lots of Excuses-  Any time I deviated from the nutritional guidelines I knew I should have been following, I always had a really good reason why.  If I had spent that much time and energy convincing myself to just stick to the healthy choices, I would have been much further along.

Moral of the story is:  to achieve your goals you need to work towards them every single day in every action you take and every choice you make.

I’m not perfect, no one is, but over the past 5 months I’ve made great choices every chance I’ve had and am seeing great results because of it.  It’s not because I quit Crossfit, it’s because I quit making excuses and prohibiting myself from being successful.

So to the Crossfit smack talkers- piss off.  I still love the sport, I love my box, and have a lot of respect for the people who do it.

And regardless of what fitness plan you follow, get out there today and kick some ass.  Who’s with me?

*GASP* A Progress Picture

I’ve blogged about progress pics before.  If you’re too lazy to click the link (which I know most of you are because my analytics tell me so) the gist of it is, posting the “before” picture literally gives me a panic attack.  Like a palms sweating feel-like-I-might-burst-into-tears panic attack.

I don’t want to think about what I looked like before I started.  And like I posted this weekend, I really really really don’t want to consider the possibility that I will end up back there any time soon.

But ya’ll I’ve got to tell you, I am so so proud of myself here lately.  I posted a pic of me flexing at the gym yesterday to Facebook and got an overwhelmingly supportive response from my friends.  The best compliment was from a friend I haven’t seen in a long time who told me that I’m the fittest he’s ever seen me.  Since the last time he saw me was about two weeks before I raced a HALF IRONMAN, that’s saying something kittens.

So to keep with my mantra of overcoming my plethora of fears, I’m saying eff it.  Without further ado, here is my progress to date.

progress pic October 2014

The picture on the left was taken right after I completed a 62 mile charity bike ride back in March, and the pic on the right was taken on Sunday.  It was leg day, but I couldn’t resist taking a flexing selfie because dem guns doe.

I remember when the pic on the left was posted to Facebook I almost cried.  That was the start of a big turning point for me when I realized something had to give.  I was riding 4-5 days per week, doing Crossfit 5x per week, and was still busting out of my size 14 jeans.  The fact was, I was sabotaging all of my success with a shitty diet and bad drinking habits.

I started slow in March, and really ramped up my efforts after a work conference in June that I had to buy a new suit in a size 16 in order to attend.  I had never been that large, and didn’t want to be again.

Today, I am SO PROUD not only of the weight I’ve lost, but of the muscle I’ve put on.  Obviously, it’s a journey.  I’m not done yet, but I can’t hide behind my fear of failure to the point I don’t celebrate my successes either.

So there you have it readers.  Feel free to tell me I look fabulous.  My ego loves you all already, so you might as well stroke it some more.

And if you’re feeling up to it, share your pics too!  Feel free to link to your blog in the comments, I want to cheer you on too. 🙂

Little Victories

I’ve lost some weight kittens.  I mean, I’ve been pretty transparent about that, but now that I’m over the 25 lbs mark I’m really starting to see some differences.

Granted, the past few weeks the number on the scale has slowed its descent, but my clothes are continuing to feel looser, and hubs CAN NOT SHUT UP about my ass, so these are all good things.

Today, while switching the clothes from the washer to the dryer I realized that I put EVERYTHING in the dryer.  Like everything.  Even the things that two months ago I would have hung up because if they shrunk even a millimeter there was no way I was cramming my thunder thighs into them.

Now not only do I dry them, but I NEED to, because they’re getting too big.

It’s always nice to appreciate the little things.

What little victories have you had lately?  Share share share!

Well that was pretty cool

Saturday marked the 2nd annual In House Competition at my former Crossfit box.  I promised a bunch of people I would stop by, and truthfully, I really miss my Crossfit fam, so it was a perfect way to see pretty much everyone in one swoop.

Just like last year, the atmosphere at the box was amazing.  I was there for an hour or so, and watching my friends kill some serious workouts was really motivating.  But I’ve gotta tell ya, there was something else that was unexpectedly motivating as well.

Every. single. person. who saw me commented on how great I look or how much weight I’ve lost.  Some folks were subtle, but some of my closer friends said things like, “shit lady, you’re like half a person!”

Mind you, I KNOW I’ve lost weight.  Hell, I’ve been working my ASS off and not stuffing anything exciting into my pie hole for weeks to do so.  I’m fully aware.  And hubs tells me all the time how great I look.  But other than that, I haven’t really had much feedback from anyone.  That was until Saturday.

Talk about an ego boost!  When I left I was so pumped up by the combined praise and the competition atmosphere I had one of the best workouts of my life.  Good times.

As of this morning I’m down officially 23 lbs.  I’m not even really sure what more to say about it.  I’m thrilled with my progress, and every day I miss things like junk food and alcohol less and less.  I’m not sure that eating healthy, normal sized meals will ever be anything that’s “easy” for me, but by taking steps daily to make it part of my lifestyle; I know I’m creating habits that will be with me for the long haul.

What about you?  Did anything especially motivating or inspiring happen to you this weekend!  Fill me in!

Mexican Chicken Veggie Bowl of Nom

Check out one of my weekly meal staples that is super fast and easy, and so so satisfying!

For the record, I totally intended on posting a picture of this oh-so-scrumptious creation, but sadly this is one of those dishes that kinda comes out looking like baby vomit even though it’s a total mouth-gasm.  So you’ll just have to take my word for it, this is GOOD stuff.  Even better, it’s paleo, gives you a heaping serving of veggies and protein with a nice dose of healthy fat too.

You’re welcome.

Mexican Chicken Veggie Bowl of Nom

Ingredients:

1 lbs ground chicken breast
1 large white onion
1 large package sliced mushrooms
1 large package spinach
Guacamole (make your own or use a gluten free store bought version)
Salsa (make your own or use a gluten free version)
Salt
Pepper
Chili Powder
Cumin
Crushed red pepper
Cayenne pepper
Tabasco Sauce
Coconut oil (for cooking)

What to do:

Grease a large pan with enough coconut oil for cooking to prevent sticking.  Dice onion and cook a few minutes until it’s translucent.  Add mushrooms, salt and pepper to taste.  Cook until mushrooms soften.  Lastly add spinach on top of cooked veggies, turn down heat and cover.  Cook until spinach wilts.

In a second pan, grease with coconut oil and add ground chicken (or chicken breast if you prefer).  Season with salt, pepper, chili powder, cumin, and peppers to taste.  Stir frequently and cook all the way through.  Once cooked, remove from heat and stir in about a tablespoon of Tabasco Sauce (I like the green kind).

Now put together your bowl.  Layer a large scoop of your scooped veggies with a portion of ground chicken, top with guacamole and salsa.

And if you’re like me, then stir it all together so everything gets super spicy and delicious… and looks like baby vomit.

Enjoy!

 

Surprising myself

Every week I take progress pictures and send my coach and update on my workouts and nutrition.  This involves wearing my teeniest tiniest bikini and standing in blaring fluorescent lighting.  So basically, it’s like my own personal house of horrors.  And I get to do it once a week.  Joy.

It’s gotten slightly less horrifying over time, as I’ve seen some nice gradual changes week to week, and comparing my week 1 photos to the most recent ones is pretty darn jaw dropping.  I’ve made progress, and progress feels good.

But I’ve gotta tell ya, this week I did NOT want to take those pictures.  I didn’t have a perfect week last week with eating and workouts, and while it was only a small slip up, after 7 weeks of being absolutely saintly I was sure I was going to balloon up and would know EXACTLY where that pizza went.

Added on top of that lovely fact that my body was in the middle of my once-monthly reminder that I’m NOT pregnant (thank god), I was bloated and cramping and crying at dog food commercials, so I was pretty certain that my body would reflect that as well.

But taking weekly photos is part of the gig, and so I did.

I was very VERY pleasantly surprised.  As with every week before this, I can see a noticeable difference in various parts of my body.  And while outwardly I feel like a beached whale over here, my stomach is actually flatter than it was even a week ago.

When I stepped on the scale I was even more impressed to see myself down a bit more weight, bringing my total loss so far to just over 18 lbs.  I can’t wait to hit the 20 lbs mark.  I’m so close I can taste it.

Moral of the story, trust the plan.  Every day I do my absolute best to work hard, to fuel my body well, and to make good choices that will lead me to success.  Even if it doesn’t *feel* like a great day, that doesn’t mean it’s not a day with a chance to build on yesterday.

What about you readers?  What victories are you celebrating this week?

Meal Prep Mondays

Lately I’ve been asked time and again what’s going in my pie hole that’s helping me to see such great weightloss results?  Apparently “covering my mouth with duct tape whenever there is pizza around” isn’t the answer most folks are looking for, so today I wanted to take a few minutes to walk through my meal prep for the week.

Before we begin though, I’ll let you in on a little secret.  I am not about to tell you anything you can’t read a thousand other places.  Losing weight isn’t rocket science.  You need to eat whole, healthy foods 95% of the time.  I follow a mainly paleo/primal approach not because I think cavemen were all that bright, but because the emphasis is on REAL food.  One of my Crossfit coaches used to say, “if it has an ingredients label, don’t eat it.”  For my approach, that about sums it up.

All that said, Monday’s are my favorite day of the week lately.  I’m fortunate to be “retired” and have the luxury of doing my meal prep while the hubs is at work and I can blast Ed Sheeran radio and sing and dance in the kitchen in my underpants while spending an hour getting my shit together for the week.

I eat 4-5 times per day, and include veggies with every meal.  In order to keep from being blindingly bored, I try to have a lot of options in the house.  On Monday’s I usually sit down and think through total servings I will need for the week and slice, dice, roast and portion accordingly.

This week, Monday Meal Prep was as follows:

  • 2 lbs carrots roasted in coconut oil
  • 1 lbs brussels sprouts roasted in coconut oil
  • 5 lbs spaghetti squash roasted
  • 2 large cucumbers peeled and chopped
  • 6 portabello mushroom brushetta cups (sautéed onions, garlic and tomato, mixed with basil baked in mushroom caps)
  • 5 servings of homemade meat sauce (made with grass fed ground sirloin)
  • 4 grilled chicken breast
  • 1 dozen eggs boiled

I did the carrots, brussels sprouts and squash all at the same time.  While they were roasting I browned the ground beef and got the sauce going.  Once the veggies came out of the oven I made the brushetta mixture and threw in the mushrooms while grilling the chicken and boiling the eggs.  All told it took just over an hour and I am well stocked for the week.

This way, any time I’m hungry I have lots of healthy options to choose from.

Now it’s your turn!

What are your meal plans for the week?  What’s your favorite meal prep recipe?

Slow Cooker Mexican Chicken Soupish (because it’s so thick it’s hard to call it soup)

Even though I live in Florida, I’m a total crockpot/slow cooker junkie.  I don’t have much time to prepare meals, but it’s important to me to eat as healthy as possible.  I’m always throwing a bunch of stuff in the crock pot and hoping it tastes good, and this week’s concoction was exceptionally tasty.

If you keep an eye on the ingredients in any of the canned items, you can have a 100% paleo meal with no more than 10 minutes of prep time.

You’re welcome.

mexican chicken soup

Ingredients:
1.5 lbs of chicken of your choice (I used breast)
1 large poblano pepper
1 jalapeno pepper
1 large onion
1 clove garlic, minced
1 large can of diced tomatoes (check for wheat/soy/sugar to keep it paleo)
1 large bunch of cilantro chopped (about 1 cup)
4 limes juiced (about 1/3 cup)
1 can green chilies (again, check ingredients)
32 ounces chicken broth (or base if you prefer)
Salt, Pepper, Cumin, Cayenne pepper, chili powder

Directions:

I swear to you, it’s this easy.

Put the chicken in the base of your crock pot.

Chop all ingredients that aren’t chopped (peppers, onion, garlic, cilantro) and throw them on top of the chicken.

Add tomatoes, lime juice and chicken broth.

Spice to your taste.

Set slow cooker for 8 hours on low or about 4.5 on high.  When it beeps, use two forks to shred chicken and mix well.

This comes out as a very thick hearty soup, making for a very filling and protein rich meal.

Whole 30 Strikes Again

So, remember when I finished my last Whole 30 challenge and I said I would never do it again?

Yeah, I lied.

Over the past few weeks I’ve made some great changes to get myself moving in the right direction again nutritionally, but have found that I have a tendency to eat my feelings, and massive quantities of chocolate and cheese, on the weekends.

Turns out Patty over at Patty Gets Fit, who also happens to also be a badass chick who also attends my box, kicked off her own Whole 30 this week.  Since I’m a sucker for a support system, I asked if she wanted some company in the challenge and joined her today.

Of course, I first made the time to give myself some serious fondue and wine love last night.  I mean, gotta start this bugger off right after all.

So today marks Day 1.  Unlike last time, I know what to expect and am going into this mentally prepared.  For me, Whole 30 was pretty awful until 3 weeks in and will likely be the same this time around.

However, this time around I have different goals than last time.  Last time was about just surviving it.  This time, I need to learn something from it.  This time around I won’t simply slip back into bad habits as soon as this sucker is over.  I need to pay attention to how much better my body feels and even more importantly, I need to use this knowledge to fuel my desire to be good to myself all the time.

With my training volume kicking up through the winter, I need to make sure I’m eating enough and enough of the right things to keep myself healthy, sleeping well, and of course, losing weight.

As with before, I fully anticipate the biggest hurdle I will battle will be alcohol as it relates to my social life, but this time around I have the tools to stick with the plan and still have a good time.

Be prepared for some crabby WOD posts my readers.  As I’m only in the early hours of Day 1 I’m still feeling pretty good at the moment, but I think we all know that my desire to “kill all the things” lurks just around the corner.