Tag Archives: Paleo

21DSD Ya’ll

Confession:  I fell off the paleo band wagon after the whole life challenge.  Not entirely, but I was eating the heck out of some snacks and my sugar intake went WAY up.  I stayed paleo for the majority of my main meals, but those snacks really got me. I’m talking hummus and chips, dark chocolate, coconut ice cream, banana chips, nutella, etc. etc.  It showed in my face almost immediately.  Acne all over the place because of the sugar!  I both love and hate how that happens.  Obviously, the acne is annoying, but at the same time, I find it fascinating that I can control it based on how I eat.

Last Thursday night I decided that I needed to “re-committ” and I thought the  21 day sugar detox by Balanced Bites was a great place to start. I read and hear about how addictive sugar is all of the time, but it didn’t realized how addicted I was until last week.  It sounds awful, but I literally found myself unable to limit the amount of sugar I was consuming even when I KNEW what I was doing to my body. So terrible!  AND not to mention I could tell a difference in my work out performance too.  I felt so slow and sluggish during the WODs, it made me so frustrated.

Why the 21 Day Sugar Detox?  Well I’ve read a lot of reviews and heard a lot of good things about the program.  It goes like this:  you register and pay $21 for 3 e-books chock full of great information, recipes, and tid-bits of inspiration to help you throughout the challenge.  There is no tracking system or logging points like some other “challenges” but I don’t think I need that this time.  A lot of people have asked what’s so different about the sugar detox compared to paleo or the whole 30 challenge.  Well, with the sugar detox it literally means NO sugar.  So, no fruit, no honey, no agave, no stevia, nada.  There are a few minimal exceptions:  1 green apple OR green tipped banana per day , and athletes can consume 1/2 cup of sweet potatoes each day (if you work out). I like that though, it really drives home the concept that your body craves what’s in it, meaning that as long as that “sugar bug” is flowing through your blood stream no matter if it’s source was a banana or a Hershey bar, you are still going to crave sugar! I feel like with the 21DSD I’ll be able to “kick my habit” at the root of the problem instead of trying to just cover it up.

I’m supplementing the 21DSD with some other goals as well:

  • Keeping a very detailed food journal
  • Water intake requirement of at least half of my body weight in ounces
  • Mobility – I’d like to do a mobility WOD every day
  • SLEEP – getting @ least 7 hours of sleep

If you’d like more information about the 21 Day Sugar Detox visit the website here.

I’m going to try to post about my progress at least once a week for the next three weeks.

Thanks for reading!

Kayla

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Whole Life Challenge Wrap Up

Good Morning!

As you may have read previously, I participated in the Whole Life Challenge from February 16 to April 11. 55 days of FUN.  Now that the challenge is over I’m going to do a simple pro’s and con’s list, and then also share what I learned from my challenge, what practices stuck, and what I’m planning for the future.  Settle in, it’s going to be good!

First: I came in 5th place in my gym (about 45ish people).  No it wasn’t first place like I was shooting for, but everyone at our gym made TREMENDOUS improvements. And it makes me so proud to be apart of such a great community.

My baseline work out scores:

  • before: 158
  • after: 179

the work out was:

  • 12 Minute AMRAP
  • 1000m row
  • 60 air squats
  • 50 hand release push ups
  • 40 ab mad sit ups
  • 30 burpees
  • (start back to squats if finish one round)

My body measurement scores (can’t believe I’m posting these on the internet, but…)

  • before: hips = 41; waist = 32
  • after:  hips = 38; waist = 28

Challenge Pros:

  • The website keeps you accountable
  • It wasn’t just about nutrition/paleo eating
  • Mobilization really made a difference for me
  • Could track progress with your body measurements and baseline work outs
  • Body weight wasn’t really a concern, since everyone would most likely be building muscle to replace any body fat

Challenge Cons:

  • 2 months is a long time
  • I don’t think bonus points should have been used for food…I found myself banking on using those bonus points.  I feel like they were enabling me.
  • It was frustrating when the site didn’t work properly
  • I think rest days should have been incorporated, or at least maybe having like a “yoga day” or something.  55 days straight of active recovery work outs is kind of a lot.  Plus your body needs to rest in order to build your muscles.

What I learned/what stuck:

  • Taking a supplement.  I’m going to stick with the fish oil, and potentially add a probiotic.
  • Mobilizing. why was I not doing this before?  It feels SO good, and makes SUCH a difference. I need to take some time to catch up on MobilityWOD  and try some more/different techniques.
  • Drinking water.  ugh.  I mean how many times have people said “you should drink more water” or “drinking water is key to a healthy life” or many other variations of those phrases.  countless, that’s how many times.  But was I listening?  Nope, not really.  I’m a champ at hydrating before big races or long rungs, but I do not consistently hydrate.  Well, now I do!  I noticed a major difference in my body when I drank at least half my body weight in water.
  • My skin benefits from eating clean and drinking water.  Again, not sure why I wasn’t listening to the people who have been preaching this all along, but now I finally get it.  Sugar + my skin do NOT agree.  Same with dairy and gluten.  I feel like someone would be able to tell everything I ate during the past week just by looking at my face, they wouldn’t even need to ask me.
  • I snack way too much.  Even though the snacks were paleo, I should still chill out with the amount of snacking that I do throughout the day.

What I’m planning for the future:

  • WHOLE 30 CHALLENGE Maybe in May or June?  I would like for my whole family to do this with me too.  It’s going to take some persuading though.  There’s even a Whole 9 seminar in Northern VA on June 22 that I’m thinking about attending.
  • No more cheat meals. I heard a great quote while watching a food and nutrition documentary last week (it deserves its’ own separate post). Basically they said by eating “cheat meals” once a week is like a heroine addict saying “Well, I only do heroine on Sundays, so it’s okay…”  Obviously this does sound a little extreme, but I interpreted it to mean:  Polluting your body is polluting your body no matter what it is with or how often you do it.  Just because I eat jelly beans once a week doesn’t mean that it is good for my body; I’m filling my body with garbage.  So, no more of that!
  • Food Journal.  I’m interested to see how certain foods make me feel and what affect they have on me when I eat them.  I’m currently trying to come up with a sweet printable to share with everyone.  The journal will not only include spots for recording what food is consumed, but also a place to makes notes about how you feel throughout the day, a place to record a work out, work out performance, and SLEEP!

All in all, the I would highly recommend the Whole Life Challenge to anyone who is looking for some motivation to change their life in a positive way! It’s totally worth it and it is a lot of fun.  Not to mention, there are THOUSANDS of other people who are participating in the challenge right along with you, so there is always someone to talk to or provide encouragement.

I’m off to the box to get my WOD on this morning! Hope everyone has a super fabulous weekend!!!

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Custom Stuff for CrossFitters

It’s Tuesday!  I want to talk about WODs for a hot second.  Yesterday was a “birthday WOD.”  Our coach does this awesome thing where he lets our gym members choose the WOD on their birthday.  They usually suck, but that just goes to show how legit our gym members are, we like to challenge each other.

Monday’s WOD

31 minute AMRAP (longest AMRAP of all time)

  • Run 800m
  • 31 overhead walking lunges with a plate 45#/25#
  • 31 burpee pull ups

Such a good WOD.  Good because it was HARD.  By the end of the work out I was legitimately exhausted.  I made it through 3 complete rounds.  I started to head out the door to start my run but I only had 10 seconds left, so mostly I was just thinking to myself: where do you think you’re going?  I modified my burpee pull ups since I’m still lacking in the pull up department.  Although I’m pretty sure I did a jumping pull up yesterday.  My legs were flailing around and I’m not sure that my chin actually made it above the bar, but hey that’s progress.

Tuesday’s WOD = March Madness WOD

Our coach made everyone fill out a bracket before the first game started, and then based on your predictions determined what you had to do for the WOD.  AND… if you didn’t complete a bracket you had to do the entire work out.

For time:

  • 64 burpees (32 games x 2 burpees)
  • 80 wall balls (16 games x 5 WB)
  • 56 KB swings (8 games x 7 KBS)
  • 40 push up (4 games x 10 PU)
  • 40 air squats (2 games x 20 squats)
  • 1 mile run (championship game)

I must have had a pretty good bracket.  My WOD looked more like this:

  • 24 burpees
  • 30 wall balls
  • 28 kettle bell swings
  • 30 push ups
  • 20 air squats
  • NO mile run, because I picked Louisville to win- good job Kayla!

I will say though, I was especially tired this morning.  Not sure why.  I was also really sore–I’m thinking it was from the overhead lunges yesterday.  I’ve been bouncing around the idea of taking creatine powder and maybe protein powder, but I just can’t decide.  I feel like I hear both good and bad things about them.  Plus,  there are so many different options out there I’m not sure how to decide which will be right for me.  Ah, the world of supplements, so overwhelming!

On to that custom stuff that I really wanted to talk about…

Have you heard of Custom Fit Meals?  THEY ARE DELICIOUS.  And convenient.  I first noticed CFM while working out at my first CrossFit box in Winston. I saw the fridge and always wondered what it was or how to order, but I never really took the time to ask questions or do any research.  Then, when I switched to the box in High Point, I saw the same refrigerator again.  To be honest, I hadn’t realized that Custom Fit Meals was a “chain.”  It caught my attention seeing it again, and our coach posted about ordering meals on the gym website every once in a while.  I remember checking out the website and thinking it looked cool, but was a little put off by the price.  Well, then I started averaging out how much money I was spending on groceries per week to cook paleo meals for one… EXPENSIVE, that’s how much.  Plus, I love cooking, but I was getting a little tired of eating the same two meals the entire week.  I decide to give CFM another look.  Before ordering, I asked my coach what he thought of the meals.  Did they taste good?  When are they delivered?  How big are the portions?  Is it worth it?  (I ask a lot questions, about everything) After finding out everything that I needed to know I made the decision to try it out.

The Pros:

  • A different, delicious, home-cooked meal every day!  HOORAY!
  • Super convenient (I don’t spend any time prepping, which is great for the weekends when I travel)
  • I can pick up the meals Monday morning when I work out at 6:30
  • I order the large portion meals.  5 for $50 and then I split each meal in half, thus maximizing my meals so that I have 10 instead of 5.

The Cons (these aren’t very legit cons):

  • I’m not preparing my own paleo recipes, which is only a con because I really enjoy cooking
  • I don’t know what anything is going to taste like before I try it.  This is difficult for someone like me because  I don’t take a lot of risks and I’m infamous for being an extremely picky eater–I just started eating green beans and sweet potatoes within the past 4 years. I was missing out!

I have really been impressed with Custom Fit Meals since trying them in the beginning of March.  I’ve ordered every week except for two weeks.  Once because I had a lot of left over food that I needed to use, and the second time because almost every menu item had “fennel seeds” in the recipes.  Kayla hates fennel seeds. They’re weird and taste like licorice…gross.

I’ve had three weeks worth of meals so far, and out of all of those, there was only 1 meal that I just didn’t like- it was a banana breakfast loaf thing. The description made it sound like it was going to be AWESOME, and I was so excited to try it because I have a weird obsession with bananas, but it just didn’t do it for me.

They deliver to a lot of CrossFit boxes up and down the east coast.  If your box does CFM and you’ve been thinking about trying them, I would highly recommend that you do so.  And if your box doesn’t have CFM, talk to your box owner to see if they can start!

You know what else can be custom?

REEBOK CROSSFIT NANOS!!!! I love my nanos.  I just have the regular black/pink ones, but they are SO comfortable, and so perfect for CrossFit WODs.  They aren’t my favorite when we run during WODs, but that’s okay.

So, last Saturday night, Jacob fell asleep on the sofa, and I was bored.  What does a CrossFit blogger do when she’s bored?  She designs custom work out shoes on the Reebok website, obviously.  Want to see some of my creations?

'Merica Nanos

‘Merica Nanos

Do Work Nanos

Do Work Nanos

Go Hard Nanos

Go Hard Nanos

Girly Nanos

Girly Nanos

Pretty sweet right?  If I get a new pair, I’ll probably go with the ‘Merica ones.  They’re my favorite.

Alright! It’s almost time for New Girl to come on at 9:00!  Hope everyone is having a super fantastic week, and that your weather has been as nice as mine here in NC!!!

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Cooking with Kayla

I’m sorry I only posted once last week. I was busy reading instead of writing. But now, I have a lot to write about, so hunker down for story time.

A few things you should know about me.

  • I am 23 years old.
  • I lived at home for almost two years after college.
  • My mom cooked almost all of my meals for me.
  • She’s an excellent chef

    When I moved out on my own in October, I had to teach myself how to cook. Now, I make it sound like I had no idea what to do in the kitchen. It wasn’t that bad. Mostly, I liked making really easy, basic, low-maintence meals. The paleo lifestyle, isn’t really all about low-maintence meals. Paleo cooking can sometimes be pretty labor intensive, time consuming, and very involved. And here I am teaching myself how to do it all. What a grown up I’ve become. Anyways, it’s always an event when I cook here in the apartment. My roommate and I haven’t decided if it is because I’m not a very experienced chef, because I’m super excitable, or just because we have a tiny apartment kitchen so it just seems like a big deal because there is a ton of stuff flying everywhere in such a small space. Whatever the reason, I tend to be pretty entertaining when I’m cooking. One time, after making a successful meal, I once shouted at my roommate that I was a“magician.” My roommate is pretty much the best for putting up with me and my kitchen shenanigans.

So now that I’ve painted this awesome picture for you of my kitchen personality let me share some of what I’ve been making recently.

Friday night, Jacob came to visit, and he said he’d like to have chicken pot pie for dinner. Being the awesome girlfriend that I am, I scoured the internet for recipes, and came across this seemingly simple yet delicious chicken pot pie recipe. It was fabulous! I made a few alterations because I wanted a more traditional tasting pot pie, but for the most part I stuck to her recipe. I’ll list my alterations below…

  • I used a rotisserie chicken because I was pressed for time. Not sure how big it was, but it was the whole bird. I basically just pulled off all of the skin and plucked the meat into tiny pieces.
  • I used celery, carrots, onions, and peas (not paleo but they are accepted on the whole life challenge right now)
  • I used a miniature food processor. I recommend using a normal sized one for the crust, but it was all I had at the time.

Issues I had:

  • I didn’t really measure my veggies; I just used them all, so I had a ton of filling. Follow her measurements, you’ll be set.
  • The baking container I used was not big enough for my filling, so it was almost overflowing.
  • I would recommend putting the ball of dough in the fridge for ~30 minutes if you have time. I only did mine for 5 and it was still kind of “sticky.”
  • It also didn’t go very well when I tried to top the filling with the crust because when the crust hit the liquid of the filling it immediately disintegrated. BUMMER!
  • Also, I definitely had to bake mine for a lot longer than 20 minutes. I think it was in the oven for more like 45 minutes. maybe more

Despite all of that (those are pretty usual obstacles for me though) it turned out REALLY well. It was really yummy, and we had about 6ish servings from it.

Breakfast the next morning was an experiment too. I had been dreaming up a recipe of a “breakfast bowl” with eggs, bacon, and sweet potato hash. We weren’t really sure how to do the sweet potato hash, so we just kind of went for it. I like potato “gems” the best, so Jacob took the time to cut the sweet potatoes into tiny pieces for me – so sweet.

Ingredients:

  • 2 medium sweet potatoes
  • 1 small yellow onion
  • 4 eggs – scrambled
  • 4 pieces of bacon
  • 1 tablespoon coconut oil
  • salt and pepper to taste

Directions:

  1. Pre-heat oven to 400 degrees
  2. Line a baking sheet with foil
  3. Arrange bacon
  4. Cook for 10-12 minutes
  1. Peel sweet potatoes
  2. Slice into discs
  3. Cube slices
  4. Chop onion
  5. Add coconut oil to a medium sized skillet, and heat over medium heat
  6. Add sweet potato gems and chopped onion
  7. Cook until potatoes are soft; approximately 15 minutes
  1. Scramble eggs in a bowl
  2. Scramble over medium heat

The grand finale: dice bacon and combine all ingredients into a bowl. Season with salt and pepper. Voila!

Sunday rolled around and unfortunately, Jacob had to head home Worst part about a long distance relationship = saying good-bye.

I usually cope by cooking up a storm, so I’ll have all of my meals ready freddy for the following week. Here’s the line up:

Spoiler alert for a post to come later this week: I bought a new food processor on Sunday. I decided to upgrade from my baby 1-cup processor to a 3 cup processor with more speeds and functions! YES!!! I’ll review it along with a few other items that I bought from my wish list.

I made it through the meatloaf just fine. Then, I was getting ready to start on the egg muffins. I washed the new food processor to get rid of all of the germies. I was drying it off and excited to get processing when, OOPS! I sliced the side of my thumb on the blade 😦 My first paleo cooking related injury. It really wasn’t that bad, I’ve just never experienced a kitchen injury before, so I was just kind of surprised and annoyed that it interrupted my cooking train. Can’t keep me down for long though, I tied a baby tourniquet ’round my thumb (once it stopped bleeding, of course) and kept on trucking.

#cookingthroughthepain

#cookingthroughthepain

Breakfast Egg Muffins for one

Since I cook for myself during the week, I make meals so they last me all week. Now, paleo egg muffins are all over the internet. I’ve tried lots of recipes. These two are definitely my favorite and the inspirations for mine.

PaleOMG On-The-Go Egg Bites *These are awesome because of the sweet potatoes and her cooking video is hilarious!

Everyday Paleo Egg Cupcakes

Having made each of these recipes multiple times, I just tried to adapt the ratios and ingredients a little bit to come up with egg muffins that are perfect for me.eggs + veggies

Ingredients:

  • 6 Organic, free-range, Omega-3 eggs
  • 2 cups spinach
  • 6 smalls peppers (I used yellow, red, and orange)
  • 1/2 pound of pork sausage (I buy a pound, use half then freeze the other half for next week)
  • salt and pepper to taste
  1. Pre-heat over to 350 degrees
  2. Grease a muffin tin, or line with silicone baking cups
  3. Brown sausage in a skillet over medium heat; set aside
  4. Chop peppers and run through the food processor; set aside
  5. Run spinach through the food processor
  6. Crack eggs into a medium sized mixing bowl; whisk
  7. Add peppers, spinach, and sausage to the egg mixture.
  8. Season with salt and pepper
  9. Stir until well incorporated
  10. Use a 1/4 cup measuring cup to scoop out the mixture and pour into muffin tin wells
  11. Bake for 25 minutes.

Makes 10; 2 a day for each day of the work week!

Another exciting event from this weekend: I found an almond butter grinder-machine-thing at Harris Teeter that grinds the almonds right in front of you in this fancy machine to make almond butter. It was so cool! I should have taken a video, but these awesome pictures will have to do. It’s super yummy, I will definitely be doing that again soon!

Have a happy week everyone!

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One Down; Seven To Go

Well, I’ve completed my first week of the Whole Life Challenge.  

  • Is it hard? Yes!
  • Do I feel hungry and slightly deprived? YES.  
  • Am I proud of myself for diligently eating clean for TEN days in a row? ABSOLUTELY.  

I really want some chocolate though…

The first five days were a cake walk. I didn’t have any cravings or headaches; I was enjoying the meals I had planned for the week; my work outs were going really well. Day six was when it got rough, though.  Thursday night I spent an hour or so searching through Paleo boards on Pinterest. My intention was to find some new/good recipes to try out this week, but I more or less ending up finding a ton of [not so] Paleo dessert recipes, and drooling over all of the yummy looking pictures. But instead, I had to just pin them and commit to waiting until after April 13th to try them– NO FUN.

My strategies throughout this week and will be for the next seven weeks is to tell myself:  

1.  “There will be always [insert desired non-paleo food here] in two months, just be patient.”  

2.  I have to think about food as a means of fueling my body versus as a means of indulgence/satisfaction. 

But I a using these two recipes to keep my spirits up:

That’s all for now!  See ya next time!

Kayla

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Box Abuse

Most epic fail of my CrossFit career:  I jumped INTO the box last night instead of on TOP of it…twice.  It was ugly.  

I’ve “missed” the box a couple of times before, and I always end up being fine, luckily.  But last night I was just not having it, I guess.  I hit the box once, and the lady next to me asked if I was alright, and my response was, “Yeah, I do this all the time, no big deal.”  Well then two jumps later…SMACK right into the box, again! Boo!  Here’s my shin, looking gross:

Image

Despite the box incident, the WODs the past two days have been great:

Monday 12.3 CrossFit Open WOD

18 Minute AMRAP

  • 15 box jumps @ 20″
  • 12 push press RX 75lbs (65)
  • 9 toes to bar

I made it with 4 complete rounds +32 reps 

I went to the 5:30pm class last night, and there were like 30 people there.  PACKED!  

Tuesday  Back squats and mini AMRAPs

For our strength we worked up to our one rep max for high bar back squats, and then did 4 sets of 3 at 75%.  I got up to 135lbs on my 1RM- 10 pounds heavier than the last time we did back squats.  #progress

Then for the WOD it was….

5 minute AMRAP

  • 5 squat cleans RX- 85lbs (65lbs)
  • 7 burpees over the bar

rest 3 minutes

5 minute AMRAP

  • 5 dead lifts 85lbs
  • 7 burpees over the bar

Total reps = 85 for this girl.  

Paleoooooo meals for this week:

  • breakfast:  egg cupcakes via an “Everyday Paleo” cookbook recipe
  • lunch: grilled chicken and mixed vegetables (broccoli,cauliflower, and carrots)
  • dinner: paleo tacos.  ground beef + onions with lots of seasonings, atop a bed of butter lettuce with salsa and avocado chunks.  YUM! 

I would hyper link to the recipes, but I haven’t figured out how to do that yet, I apologize for my lack of being word press savy.  

Also, I’m about to finish up day four of our WHOLE LIFE CHALLENGE.  It’s going really well so far.  I’ve managed to tap into this amazing will power that I didn’t know I had and have warded off many temptations for sweet treats and salty snacks.  My only qualms thus far are:

  • I miss drinking my tart cherry juice before bedtime, it really helps me sleep better
  • Drinking all of this water (0.5oz for every pound of body weight) is really causing a lot of extra trips to the ladies room, which wouldn’t be so bad, but I’ve been waking up in the middle of the night–no thanks. 
  • Fish oil isn’t really my cup of tea.  Although, I will say the “fish burps” have sort of dropped off since the first day, so maybe I’m getting used to it. 

That’s all I have for now.  I’ll check in later this week!

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3…2…1…GO!

Hi, my name is Kayla 🙂  Welcome to Girl Meets WOD.

What is Girl Meets WOD?  Well friends, it’s a fantastic blog about one girl’s discovery of CrossFit and going Paleo.  I’ll share my WODs, my recipes, my thoughts, opinions, and probably a random story/funny joke every once in a while. 

Who is “Girl?” Kayla.  A twenty-something, fitness-obsessed female, who wants to share with the world how CrossFit and Paleo are changing her life. Oh, and who also lives in the South, a land filled with fried foods.

 Image

Why did you decide to start this blog? I saw an opportunity.  Most nights, I sit on my computer, researching recipes, and trying to find fellow athletes who share the same passion that I have for working out.  Every once in a while I stumble across a cool blog, a good article, or a sweet video, but for the most part I haven’t been able to find a CrossFit specific blog geared towards female athletes and their experiences.  Maybe I’m not looking in the right place, or maybe all of the awesome female CrossFit athletes are too busy to write blogs (totally understandable), but be that as it may, I’m an average girl doing CrossFit, and I want to write about it, so I’m gonna!

Thanks for stopping by and stay tuned.

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