H2O!

DRINK THIS!
Well, its been a crazy week so far but hopefully normalcy will set in for the remainder! I woke up Tuesday morning with a pain in my back and lower abdomen, long story short it turned out to be a small kidney stone. A freakin kidney stone!! When I found out what is was, my first thought was, "I'm not supposed to get those!!!!" I eat healthy & exercise regularly, how did this happen??? Well they are caused by lots of different things, getting too much of certain acidic foods, or too much protein, along with not drinking enough water. Which brings me to my point - DRINK MORE WATER!!! During the winter, when the temperatures droop dehydration can be just as common as in the summer. The tricky part is you are not sweating as much and may not realize how much water you are actually losing during a workout. Overlooking the signs of dehydration can lead to lots of different things, from exhaustion, muscle fatigue, cramps, to a urinary tract infection, kidney stones, even stroke! Not to mention leaving your body more susceptible to getting the flu and common colds.

NOT THAT!

SO, here are a few tips to follow:

• Pay attention to dehydration warning signs and keep a bottle of water handy at all times. Drink water BEFORE you become thirsty. Thirst is a sign that your body is on its way to dehydration!
• Drink about eight 8oz glasses of water per day.
  
• Drink water throughout the day. When you drink a cup of coffee, pair it with 8oz of water with no ice. It will be absorbed into the body more easily than chilled water.
  
• Drink before, during, and after you exercise. 1-2 cups before and 4-8oz during. This can be harder when the weather is cold and you are not sweating

To add a little pizazz to your water by putting lemons or limes, even raspberries, in it!

Also, check out this video that give a little insight on why you need to eat like a caveman!
Part 2: Exercise to come tomorrow...Enjoy part 1!

Paleo in a Nutshell Part 1: Food

Feeling Stressed??

"Don't worry about anything; instead, PRAY about everything. Tell God what you need and THANK HIM for all he has done." -Phillipans 4:6

So far we are 21 days into the new year, how are those resolutions holding up?? If your resolution has to do with weight loss, becoming healthier, exercising more, etc. have you been sticking with it?? If so, have you had enough already? Is it "getting to hard to be healthy"?? Have you been doing everything right- eating right, getting enough sleep, exercising, keeping your food log, and weight loss or physical STILL not changes in your body??
This is actually quite common, and it usually comes down to one major factor - STRESS! Some of you may know that stress can lead to weight gain, it can also contribute to premature aging. Which is why understanding how stress is related to your health is vital to achieving your health goals. Most of you might be aware of the body's natural response to stress is the "fight or flight" response. This is the body's response to a stressful or dangerous situation. When this happens your body reacts by releasing adrenalin and cortisol; which cause sweating, heart palpitations, slow digestion, stop blood flow for major muscles, and give the body a burst of energy & strength.
According to About.com - Originally named for its ability to enable us to physically fight or run away when faced with danger, it’s now activated in situations where neither response is appropriate, like in traffic or during a stressful day at work. When the perceived threat is gone, systems are designed to return to normal function via the relaxation response, but in out times of chronic stress, this often doesn’t happen enough, causing damage to the body.

Managing stress is the key to optimal health! Get rid of all that extra "noise" in your life! A very special friend of mine is a HUGE worrier. The thing about her is she worries (cares too much) about everyone & everything else in her life -from family, from job and excess obligations, from fractious relationships, and so on- more than taking care of herself. We all have negative thoughts, we over think things, and let our emotions get the best of us. But it's not these negative thoughts or emotions that harm us- its worrying about & fighting them. Nobody is perfect- so don't beat yourself up if you aren't. I was reminded of the above quote last night, it fits this topic perfectly. Here it is again...

"Don't worry about anything; instead, PRAY about everything. Tell God what you need and THANK HIM for all he has done." -Phillipans 4:6

So how EXACTLY do you manage all this stress?? From Mark's Daily Apple:
- Consume antioxidant-rich foods such as fruits and vegetables. Completely avoid processed, empty calories found in snacks, junk food and fast food.

- Consume adequate beneficial fats to utilize antioxidants, vitamins, enzymes and co-factors. Wild Alaskan salmon, pure fish oil pills, olive oil, nuts and avocados are good places to start.

- Manage expectations: your own and others’. Ambition and motivation and generous support are all great traits to possess. But don’t over-promise to others or yourself. None of us knows the future.

- Exercise daily. I cannot stress this enough. Exercise releases endorphins and helps to regulate the production of critical brain hormones.

- Unhook daily. Reflect, relax, restore. Spend a little time each day reflecting on what I am grateful for. Prayer, meditation, singing, cooking and other activities that get you out of your head and into the moment are vital to helping you manage the stress of constant stimuli and energy demands. “Think positive” is nice advice, but it’s tough to do if you are at your limit. It’s easier to find an action that naturally lends itself to positive thinking and feeling, rather than trying to control your thoughts. That in and of itself can become stressful. Find an immersing action that works for you and do it religiously. Fuming not recommended.

10 Tips to Managing Stress

Live & Learn

"By learning you will teach, by teaching you will learn" -Latin Proverb

Over the last 5 months I have learned sooo much about nutrition, and how to really and truly eat clean and healthy. I have successfully started an eating regime and completed it with amazing results. There are so many fad diets out there that people get caught up in for about 2 weeks or so, then find it too hard to stick to and go back to old eating habits. How many times have you heard someone say or have you said: "I'm starting my diet on Monday", or "I'm sick of this diet", or "I'm sick of eating the same food over and over again." The problem here is you shouldn't be thinking of it as a "diet", and more so as a "way of life" or and "eating lifestyle." You cut out the sugary and non processed foods and start eating natural and "clean" foods. Easier said than done, I know. I used to be at a point where I ate whatever I wanted all the time. Lucky for me I am blessed with great metabolism, but that only got me so far. Dropping 5-10lbs makes a world of difference, especially if you are a competitive athlete, trying to get stronger and faster, or going for a new Fran PR.
With all that said- you really have to develop a new relationship with food. There are tons, I mean TONS of resources and blogs out there (see my Nutrition page for examples) with an array of recipes that are easy to follow and inspiring ideas to help you get out of your slump of eating "the same ol boring foods." You should not feel deprived in any way, not eating enough good food leads to wanting bad food! Which will them keep you from your goals of weight loss, getting stronger, having more energy, and relieving yourself of those annoying aches and pains.

Below is a great article by Ricky Frausto | Athlete and Co-Owner, CrossFit Omaha

Eating right, working out, and being happy is supposed to be fun learning experience. What do I mean? I mean, explore. Learn about what is allowed and not allowed. Learn what others, who have come before you, have learned by reading about their stories. There are many Paleo blogs out there and they are good. They’re about people just like you and me. Women who cook for their families, men who were severely overweight but now no longer. Singles, single parents. If you can think of it, you can bet there is probably a Paleo blog out there. They’ve went through the mistakes for you so you don’t have to. And the recipes are awesome. (Cont. reading...)

Mark Sisson: Abadon all grains, eat more fat

Feeling Sore??

Sweet Potato Fries (left): One of my favorite post workout recovery foods! Along with a little turkey or chicken as well! Yummm!!

"I'm sooo sore!" Have you said those words lately?? I sure have!! And I've heard it a lot as well. After a hard workout most people begin to feel soreness in the body parts trained within the 24-48 hours, usually lasting up to a week after the soreness sets in. This pain is known as DOMS or "Delayed Onset Muscle Soreness." The burn you feel while performing an exercise is caused by a buildup of lactic acid. While the primary cause of DOMS is tiny tears in muscle that as a result of high intensity exercises. When you workout you literally "tear down" muscle tissue, and with sufficient nutrients in the following days your muscle will begin to rebuild itself creating "new" muscle.
Another question I hear a lot is "how do I get rid of my soreness?" There are a few different ways to do this. First off, post-workout nutrition is key! You must get good a good source of protein & a dense carbohydrate into your body within 15-30 minutes after you workout. This will rebuild the muscle which was broke down or "torn" during your workout. Post workout stretching as well as doing some cardio to get circulation going are other ways to help alleviate muscle soreness.
With that said- if you're sore today, be sure and get out over the weekend and go for a short jog, I actually encourage it! And while you at home, watching tv- why not hop off the couch and do a few stretches! You'll feel great after and will be recovered & ready for your Monday workout!!

Have a great weekend everyone!!!

FOOD LOG

Breakfast: 1 egg, 1 egg white scrambled w/sauteed mushrooms & spinach, a few sweet potato fries
Snack:
Lunch:
Dinner:

Fish Oil Anyone??

Fish Oil: Does A Body GOOD!!

Fish Oil: this is one supplement I make sure to take every single day! It DOES make a difference! Are you looking for your hunger to disappear, to reduce inflammation, weight loss, improved blood chemistry and better overall health??? Then you're in luck, because studies have proven that high concentrations of fish oil can be used to dramatically reduce all of these! Also, clinical research shows that fatty acids, even when used to supplement a poor diet, can help lower the risk of heart disease, cancer, MS, bipolar depression, ADHD, chronic pain and Alzheimer's-- all because fish oils reduce inflammation!

Sounds awesome right?! Your next step is to make sure you're getting fish oil with the appropriate amount of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are the two omega-3 fatty acids that your fish oil should be measured.

So what dosage of fish oil should you take? 450-500 mg per day of combined EPA/DHA is a good place to start. The World Health Organization and other governmental health agencies recommend 300-500 mg per day, and most research studies touting the health benefits of omega 3s are done using fish oil doses of 1000 mg and up. It's recommended that you start slow when you take fish oil to see what your body feels comfortable with and to make sure you don't have any fish oil side effects, like allergies.

This is the fish oil that I take, it has a pretty good amount of EPA & DHA. And I know some of you out there are thinking "I tried fish oil and I had fishy burps." Well try these, I never have the "fishy burps," as long as you make sure to take them with food. Finally, in order to really know how many mg's you should be taking, use the Fish Oil Calculator. Just enter all your bodyweight stats (there's even accommodations for kilos and stone), your Fish Oil Factor, and the details from the label on your particular brand of fish oil and the calculator will automatically generate your daily dose of fish oil. There ya have it! You're on your way to feeling better already!

**Post any questions or comments below under "comments."

FOOD LOG

Breakfast: 2 scrambled eggs (1 whole egg, 1 egg white), mixed with sauteed spinach & mushrooms, 2 slices sweet potato w/cinnamon. Black coffee- I really just sip on it while doing my morning blogging, emailing, etc..plus I get up @ 415am every other day soooo there ya go!
Post-workout: Couple slices of deli turkey
Lunch: Grilled salmon w/broccoli and 1/2 avocado- seasoned w/lemon juice, pepper & a little sea salt
Snack: Slices of sweet potato & some carrots
Dinner: Tilapia w/steamed cabbage!

A Great Start

Some of the afternoon boot camp class getting after it! Superman style! Great job to everyone yesterday!!

So I get up this morning, make me some breakfast, open up to computer to do my daily internet surfing, email checking, blogging, etc. When my dad walks in and says "read this," and there it was. On the front page of the Health & Fitness section of the Waco Trib, a picture of a male personal trainer at some globo gym drinking a HUGE (what looked like jar- gross) cup of milk..yep I said MILK!! Under the picture is said something to the effect that he drinks milk after every workout. It also says studies show milk is better to drink post-workout for recovery than a sports drink. One point I will agree with is that yes, milk probably is better to drink than a sports drink. And yes it does have the ideal carbs and protein for recovery. BUT in my own personal experience- I fell, perform, and recover better with no dairy in my diet. I also asked a couple other trainers out there and they agree. It only takes a few seconds to match that ideal amount of protein & carbs with real food, because in the long run, you'll be better off! So..there ya go...stick to the plan...cut the dairy...and see how you feel!

Food Log:

Breakfast - sauteed spinach & mushrooms mixed with 1 whole egg, 1 egg white - scrambled; few slices of sweet potato w/cinnamon (yummy & filling.) I also had a cup of unsweetened iced green tea with a few splashed of lemon
Snack: dentist gave me a numb mouth & i couldnt eat!!!!! UGH- not a happy camper!
Lunch: Ground turkey, 1/2 an avocado w/a pinch of sea salt & few sweet potato slices
Snack: Spiced nuts - there were super easy & quick to make, check out the recipe: http://theclothesmakethegirl.blogspot.com/2009/12/holiday-dino-chow-spiced-nuts.html
Dinner: Baked talipa w/sauteed zuchinni, squash, & mushrooms
Pre-workout:Mixed nuts
Post-workout: Sweet potato slices

Eating Healthy is too Expensive! Or is it..?

I can't tell you how many times I have heard this famous line. Yes, I agree that the $1.99 Big Mac meal from McDonald's definitely cheaper than actually making your own meal by hand. But what about that blood pressure medication, those cholesterol meds, diabetes, your recent knee surgery caused by years of eating inflammatory foods, and that recent by-pass surgery. Those sound like they can get pretty expensive too! What it comes down to is making healthy eating a top financial priority. I can't sit here and make that decision for you, but I can encourage and lead you in the right direction. With that said..here is a little guide to the Gro-Sto from your friends at Whole9 Living!

Paleo Poor: Your Guide to the Gro-Sto

Happy New Year

Happy New Year everyone!! I hope everyone had a safe and happy new year! I'm very excited to start a new year, and know that great things are in store! I have set new goals & plan to attend my very first CrossFit Games this year (as a spectator of course!) I figure it might give me a LITTLE inspiration & hunger to then train for 2012 Games. ;-)
I'm also very excited to start teaching my first CrossFit Women's Only class! This class will most likely be a M-F 8:30am class, and will be offered later in the month when the new downtown Waco location opens. So all you ladies out there who are looking for a fun, challenging workout, to become part of the wonderful CrossFit family & community, as well as want to lose unwanted pounds and build lean muscle (don't worry about being all "bulky".) This is for you! You will become a lean mean squatting, pull up, burpee, hand stand push up, dead lifting, etc machine!!! For those who want to look great, feel great, and have a great community supporting you while doing it- then it's time to become part of the most Elite Waco Fitness group - and time to become CROSSFIT!

Lets start this New Year off right! 3-2-1-GO!!!!