Archive for the ‘Nutrition’ Category

Smashby’s PaleOMG Xmas Adventure: 2

Posted: December 27, 2012 in CrossFit, Media, Nutrition
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The week of delicious PaleOMG recipes continues with a “Spaghetti and Meatball Casserole”!

The reason that those last 4 words are in quotations is because they are neither real spaghetti, nor do I think they make an actual casserole. But work with me, please.

Since I don’t have the silicone cupcake cups Juli uses for a few of her meals, I decided I didn’t want to risk having a dish where paper cups stick to the food and I have about as much success saving the meal as I do peeling a hard-boiled egg.

In today’s video you get to see my amazing style of threading/dethreading a spaghetti squash, and you also get to see me “back seat drive” my mom’s egg-pouring ability. I’d say it doesn’t get too much better than that.

For a snap shot of what I used to make this meal (pasted straight from the PaleOMG page for the Spaghetti and Meatball Bites recipe), check it out:

Spaghetti and Meatball Bites
Prep time: 25 mins Cook time: 20 mins Total time: 45 mins
Serves: 12 (more like 4-6 people, with the way I made it)

Ingredients
1 medium spaghetti squash, cut in half lengthwise, seeds removed
1lb Tropical Traditions Grass Fed Ground Beef
1 (14oz) can tomato sauce
3 egg whites, whisked (adjusted to 5 egg whites)
1 tablespoon dried parsley
1 tablespoon dried basil
1 tablespoon dried thyme
salt and pepper, to taste
1 tablespoon fat of choice (I used bacon fat)

Smashby’s PaleOMG Xmas Adventure: 1

Posted: December 21, 2012 in Media, Nutrition
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Blog time again!!

I’m back on the East Coast for two full weeks, and had this idea tonight to accomplish two goals:

Goal #1- To promote my friend Juli’s PaleOMG cookbook which comes out next April!
(Click here to Pre-Order that mo-fo!)

Goal #2- To trick my mom into cooking me awesome meals at least once a day (meals that come from www.paleomg.com of course)!!

Here’s episode number one 🙂

(and here is the direct link to this Breakfast Lasagna recipe)

Pursuit of Paleo: 11/13/12

Posted: November 13, 2012 in CrossFit, Media, Nutrition
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When it comes to eating Paleo, there is ONE WORD that separates the days where I eat well, from the days where I tend to veer off course: Planning!

On the weeks where I plan, shop, and cook in advance, I’ve got meals planned out for days and don’t even need to worry about staying paleo. Instead, I just grab tupperwares from my fridge and head out the door. Doing this twice per week COULD lead to a full week of staying “clean” with my eating, but in the interest of full disclosure, I’ve SUCKED with this lately.

Then one day last week I saw a video featured on the CrossFit Journal where a friend of mine, Chris Martirano (aka, Marty), broke down some of the meals he cooks and how he prepares several at a time to accommodate his busy schedule (which definitely resonated with me). It’s called “Preppin’ for the Week”. You can link to the full page by clicking here, and there you can read about the two videos that are featured! If that sounds like too much work (lazy pants), click here for the first video and here for the second video.

Thanks to Marty’s inspiration, I hope to get back on the paleo train again sooner than later! Great video, awesome (and delicious) meal ideas, and no… to answer your question, I will NOT be instituting “Tabata Squats” in my regimen. Instead that will be time to blog more for you guys, or try to find new music to play during my coaching sessions!

To share a brief history of my friendship with Marty, here are two events where we competed head-to-head in last year’s awesome Fitness Elevated Competition in Salt Lake City (hosted by friend, and owner of Ute CrossFit, Tommy Hackenbruck).

The first event was an obstacle course, which was one of the most fun things I’ve ever done in CrossFit. It was also my first time ever even TRYING legless rope climbs, and the only event where I beat Marty all weekend. 🙂

The very next event (which happened I think less than 10 minutes later) featured a sled push, kettlebell carry, and then a sled pull… where you were in the sled. Another crazy event, and Marty destroyed me in the second half. Good times!

Ask Smashby: 11/1/12

Posted: November 1, 2012 in CrossFit, Media, Nutrition, Training
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Wow, it’s November!

Today’s topic comes from one of the athletes at CrossFit Lakewood. I’ll paste the question below:
“Will you please explain something to me? Why do I feel so incredibly guilty for making bad food choices yesterday? Every other day I eat completely clean and once a month, for a holiday or something, I eat whatever. And still I feel guilty. (I feel sick too, but that part I can understand.) why does this guilt about food follow me?!?!”

I’ll be blunt with you guys, I provide absolutely NO scientific feedback in the video below. Instead, I just offer some suggestions as to how I would recommend NOT feeling guilty based on my own experiences, and those of people I’ve talked to about this very topic.

Does this help at all? I’m curious to what you guys and gals think.

Oh, and thanks for the question “person” 🙂

Pursuit of Paleo: Brooke’s Challenge

Posted: October 2, 2012 in CrossFit, Media, Nutrition, Training
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Brooke’s back again! Check out her update below. Any questions, recommendations, stories you want to hear from her, words of encouragement? Just ask in the comments section!

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I have no idea how many days I have been doing the Lurong Challenge. I do know that I suck at eating strict Paleo for any longer then 48 hours at a time. This is extremely difficult for me to admit. I hate failing! or sucking at something. Welp, I suck at Paleo. But don’t worry, I haven’t and won’t throw in the towel 🙂 I will continue to TRY my hardest to eat clean and limit my cheating. I hope that’s good enough for this blog and thank you for your understanding!

Anywho, training has been awesome! I have been super consistent with getting to the gym and improving on a few things. Handstand walks and balance are at the top of the list right now. I think I walked about 7 ft. or so! I was just concentrating on core strength and not knocking myself out. Weighted pull-up, 1 rep @37 lbs., which is like both of my dogs tied to my chest!

Here’s a cool picture from the Austrailian Pink Floyd show last weekend. I had to drink some beer!! Everyone else, including people my parents age, were on SOMETHING way cooler than Coors Light.

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Looks like a pretty good show, huh?

Pursuit of Paleo: Brooke’s Challenge

Posted: September 26, 2012 in CrossFit, Media, Nutrition, Training
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Worry no longer, my friends! While Brooke has been absent from posting for the past few days, she has returned. Check out what she’s been up to in this post!

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I’m still alive!

What was the name of that Challenge I’m supposed to be doing? Just kidding! I have to apologize for my lack of updates.

In signing up for the Lurong Challenge, I was naive in thinking I could somewhat put my “life” on hold to concentrate on fitness and sticking to a strict eating plan/schedule. I had a dear friend pass away in a motorcycle accident 3 days ago. When I agreed to keep this log of how I’m feeling emotionally, mentally and physically.

That being said, for obvious reason the only thing I have been feeling is sad. Let’s talk about how this challenge has truly helped me in dealing. Yes, Saturday included a sh*t ton of whiskey & beer ! Outside of that I’ve done pretty well at eating clean for the last few days. Last week my biggest challenge with eating was finding enough snacks. (Oh how I miss chips and salsa!) Saturday we made some delicious homemade beef jerky. Thank goodness I have a boyfriend that’s a kick ass cook or I would most likely starve….or eat at my mom’s house every night…or drink my dinner.

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Homemade Jerky! YUM!

Moving on. The workouts! Cossfit801 has completed 2 of the three benchmark wods.

The first, 75 power snatches for time, 9 min. 50 sec. I think it could have been faster. I feel like that day was a big detox day for me. I was super shaky and felt lite headed. I was also a huge bitch this day. No snack, no sugar, needed food. Sorry, everyone around me!

The second was yesterday, 20 burpees 20 KB swings X5 rounds, 12 min. 20 sec. Despite everything going on right now, yesterday felt awesome! It was 12 min. 20 sec. of forgetting everything around me and just trying to push myself hard!
Check out my new kicks. Pretty sure they’re going to make me run faster and lift heavier 🙂

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How do you like my new shoes? I LOVE them!

Pursuit of Paleo: Brooke’s Challenge

Posted: September 21, 2012 in CrossFit, Nutrition, Training
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It’s Day 2, and Brooke is STRUGGLING! Check out how she’s feeling as her 9-week challenge starts to ramp up. Have any of you felt this way before?

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Holy Sh*t! Today has been rough. I am blown away by how much crap I have been consuming. NOT beer, beer is not crap 🙂

I typically get made fun of at work for how “healthy” I eat. Today I realized that yes I eat lots of meat, vegetables, fruit and nuts BUT the creamer, cheese, yogurt, chips, the occastional truffle or whatever small treat is laying around my desk is NOT Paleo. I can’t even imagine what the people I work with eat if they consider my meals healthy?

My brain is mush from zero sugar so bare with me. My plan for a better tomorrow: Creative grocery shopping (I’ve been searching some good receipes on PaleOMG). Complete the first bench mark workout. Yay snatches! Last but not least, I should get my new CrossFit shoes tomorrow. Shoes always make a girl feel better!

BrookeDay2, Smashby Training, CrossFit, Pursuit of Paleo, Lurong Living Paleo Challenge, Brooke's Challenge

Not everyone in my house had to give up chips. sad face. I miss chips and beer!

Not everyone in my house had to give up chips. sad face. I miss chips and beer!

The Pursuit of Paleo: Brooke’s Challenge

Posted: September 21, 2012 in CrossFit, Nutrition, Training
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Ladies and gentlemen, here is Brooke’s first post from two days ago!  Please check back later today for her post from yesterday, too!

What are your thoughts on how this is going to be?  I’m pretty excited to go on this 9-week journey with her as she completes the LuRong Living Paleo Challenge!

 

First day, First thought: What. Was. I. Thinking! ..then the anxiety set in when I poured my first cup of coffee and remembered the delicious creamer is a big no-no. Too bad today is my rest day, a really terrible wod always makes this feeling go away. Okay let’s be a big adult and break this down.

Reasons I have anxiety/ big scaredy cat:
1. I love beer and it’s college football season (Go Utes!)
2. I eat half way paleo on my own but “strict” paleo freaks me out.
3. I should have listed this as my number 1. my family- I know it sounds really stupid to most people but we are a cocktail and snack (chips, pretzels, dips) after work kind of family. We usually meet every night and talk about or days…UGH, AND they live across the street! Bottom line, I’ll need their support.

One day, one meal, one workout at a time. Next step for today, building up enough courage to take a “before” picture. Are you kidding me?! Why am I being such a freak! Anyway, let’s continue this tomorrow after the first benchmark WOD.

The Pursuit of Paleo: Brooke’s Challenge

Posted: September 20, 2012 in CrossFit, Nutrition, Training
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I have quite a few friends across the country that do CrossFit. From Seattle to Southern California, New York to Florida, Minnesota to Texas, I’m regularly interacting with athletes of all ages, shapes, sizes, ability levels, and experience levels with the “Most Fun and Effective Training Program in Existence!” I just coined that term, don’t steal it.

One of my very good friends is a young lady from Salt Lake City Utah, who trains at CrossFit 801. Her name is Brooke! Brooke was recently convinced by her friends to sign up for a very big food challenge. This event is called the “LuRong Living Paleo Challenge“, and it runs for 9 weeks. Why would someone want to participate in a 9-week Paleo Challenge? Well, the Lurong site tells you why: “You get all of the benefits of a Paleo Challenge you might do in your own CrossFit Affiliate: Nutritional Guidance, Goal Setting, Performance & Nutritional Tracking, etc. but with so much more!”

While I was chatting with her on the phone the other day, she told me about this challenge, and when I finished drying my eyes from laughing so hard hearing her concerns (“HOW CAN I CUT OUT BEER!?”) I had a great idea! Brooke is a CrossFitter. Brooke has a real job. Brooke has an awesome family, boyfriend, and some awesome dogs. Brooke enjoys socializing with her friends. Brooke is basically a fun and well-rounded human being! Oh, and she’s FUNNY, too! (Hmm, can I think of anyone else who is trying to lead a balanced life while still eating and performing well in the gym? Oh, most of us? Cool.) So why not see if Brooke would be willing to share her story with all of us? Her trials and tribulations of trying to eat and train as well and as consistently as possible, while maintaining the balance of a fun life. She agreed!

For the next few weeks, all I can say is Giddyup! Brooke will be writing regular blog posts about her 9-weeks completing the challenge, and hopefully you will all find some education, humor, and some relatable (dare I say inspirational) material to help prove that anyone can commit to changing their lives for the better!

Let us know what you think of this series, appropriately titled “Brooke’s Challenge”!

Thought of the Day: 9/13/12

Posted: September 13, 2012 in CrossFit, Media, Nutrition, Training
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Women, please watch this video. And please share it with as many of your friends as possible. Especially the ones who have said things like:

“I don’t want to CrossFit, it’ll make me too bulky.”

“Muscles aren’t sexy.”

“I just want to get skinny, that’ll make me look good.”

For most of us, the goal at some point, has been to try and work out to LOOK good. Over the last few years, my mind has shifted a lot more to try my best to be as healthy as possible. Not just for today, but for the rest of my life.
Body image issues are almost all geared towards making OTHER people think a certain way about you. Instead, train for YOU. Get healthy for you! The positive changes in so many aspects of your life when you see how your hard work pays off cannot be priced. You deserve to feel that good!

The video below is called, “CrossFit – Beauty in Strength” and that is a perfect name for it. Let the record show… these women are strong AND beautiful. Love this.

Oh yeah, men, you might want to watch the video too. So… you can explain to women in your lives why they won’t get bulky. Also, does anybody know if CrossFit Media is hiring? I would love to work with them on projects like this. POWERFUL message.

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