Posts Tagged ‘Paleo’

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” 🙂


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!


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?

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!


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!

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?


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!

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.

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”!

I thought I had posted this months ago, but turns out it was still a “Draft”. Enjoy this awesome video!

Happy Monday, everyone! I saw this video this morning, and had to share it with you.

This video, from GP Access and the Hunter Integrated Pain Service, discusses Pain, and how pain stems from our BRAIN 100% of the time (click here to see their page that included the survey used to conduct some of their research). Regardless of how severe, or how long we have been experiencing the pain, it is our brain that tells our body that it hurts. After explaining that concept in very simple terms, the video then discusses some of the things that we can do to do try and train our bodies to be healthier and happier.

Smoking, nutrition, alcohol and activity level can have a significant impact on pain in our bodies, and how we deal with them. Think about the different areas in your life that may be contributing to any pain you may be having!

From the video:
“So to sum up pain, it comes from the brain and it can be re-trained, and when looked at from a whole personal broad perspective, gives you a lot of opportunities to begin.”

One of my closest friends is PaleOMG owner, founder, CEO, choreographer, and athlete, Juli Bauer. Homegirl can COOK. Therefore, many of my foodie inspirations will come from her. This first meal in the “Cooking with Smashby” segment is one of those meals.

Breakfast was probably my most often neglected meal, and as most of you semi-intelligent people know, it is also considered by many to be one of the most important meals of the day (if not THE most important). I only say “semi-intelligent” because I consider myself to be at least semi-intelligent. And I had heard that fact about breakfast many times. Yet, as someone who trains hard every day to try and get in good physical shape, I STILL chose to ignore this fact. Day after day, year after year, I would just skip breakfast. That’s just dumb.

When I went crying to Juli (probably saying, “Wahhh, Juli, I’m a big baby and don’t have time to make myself breakfast.. Wahhh”), she likely responded with something like this, “Are you kidding me? Stop being an idiot, of course you do.”

And with that, the BREAKFAST SCRAMBLE was introduced to me!

It’s a super-simple recipe that usually makes enough food to last me at least half-way through the week! That means I went from not eating breakfast at all, to eating almost everyday, with only 30-ish minutes of work. Win.

6 eggs
1 to 1.5 pounds breakfast sausage
1 red pepper
1 green pepper
1 poblano pepper
1 jalapeño pepper
1 sweet potato
1/2 red onion
Olive Oil

There you have it, less than 10 ingredients. My kind of recipe.

Step 1-
Cut up the peppers into small enough pieces for you to enjoy them. I, am a baby, so I cut them into small pieces so I don’t have to say “yucky, that was a big piece of pepper.” Also cut up the sweet potato to your preference of size. I’d recommend cutting them smaller since they’ll cook faster that way.

Step 2-
Toss a little olive oil (nope, don’t care about measuring) in a pan, add ground sausage at a medium temperature. Let the meat begin to brown. Here where you’d add salt and pepper “to taste”.

Step 3-
Throw the veggies and sweet potato in another pan and let those start to cook (also at a medium heat).

CrossFit, Smashby Training, Cooking with Smashby, Separate Scramble, Breakfast Scramble

The calm before the storm! Veggies and meat cooking separately.

Step 4-
Stir both meat and veggies separately (using a different spoon since one pan has raw meat in it, bro… Not trying to make you sick here). The goal is to get the veggies to the softness of your liking, and the meat to almost fully cooked.

Step 5-
Once the meat is about done (meaning there is barely any pink visible), add your eggs to that pan! Yep.. Just crack whole eggs in there and start stirring away!

Step 6-
When your meat and egg magic is just about done, dump allll of the veggies into the protein pan. Toss in some crushed red pepper flakes to add a little zing to it if you’d like. Combine those bad boys and stir away!

CrossFit, Smashby Training, Cooking with Smashby, Separate Scramble, Breakfast Scramble

This is the storm. A bit aggressive in the pan, but it worked!

Step 7-
When it all looks nice mixed, let sit for a few minutes, separate out into your tupperwares, store in fridge for easy morning microwaving.

That’s it!! And this meal is DELICIOUS.

With the ingredients listed here, that would probably make about 3 big portions, or 4 slightly smaller ones.

CrossFit, Smashby Training, Cooking with Smashby, Finished Scramble, Breakfast Scramble

Breakfast is served. BOOM!

Not bad at all for less than 30 minutes of work. So, there you have it, Recipe #1 is in the proverbial books.

What’d you think?! Let me hear it, friends!

In my opinion, proper nutrition and adequate rest (aka, sleep) are probably the two areas where our bodies will reap the most benefit, (in terms of maintaining and reaching our physical fitness goals) so paying attention to them is key.
That said, those are two areas of my life where I lack the most discipline…. Nice.

Not getting enough sleep has been an issue for me for at least the last 10 years of my life (likely more than that), and I have never really enjoyed cooking enough to get really good at it. Good start to the “Cooking with Smashby” segment so far, huh?

The purpose of this series will NOT, I repeat… NOT be to provide a replacement page to the wonderful PaleOMG site of my good friend, Juli Bauer (only partly because I will probably never film a dance sequence and be willing to share it with the Internetz). I merely wanted to share stories of how I make some of my meals, given my (self-imposed) time constraints, and hope that it helps some of you guys and gals.

Hopefully you all can not only benefit from some of my quick meals, but also share some of your own ideas (and suggestions on how to improve mine) so we can all learn ways to make delicious and healthy meals TOGETHER. Yayyyy.

My influences and inspirations will come from all over the place, and will likely each have my own little twist to them. That will likely be for two reasons:
1- I can be a picky eater (read: big baby) so I may switch out ingredients that I find “yucky”. Yep, I just said yucky.
2- I may not have the product or device or cooking implement to make a part of the meal properly. In that case, it’s time to “audible” and make do with what I have!

As always with me and my blog, I’m only posting stuff in the interest of trying to help you guys. I don’t really think you’re dying to know what I had for breakfast! So please let me know what you like or don’t like about this, and what you’d like to see more or less of in this series.

Alright, here goes nothing!

Today’s post on “The Pursuit of Paleo” will explain, very simply, the impact that foods will have on our ingrained “nutritional teeter-totter” (I hope Nicole Carroll of CFHQ didn’t patent/copyright that term in her speech about it! At least I’ll reference you guys to my favorite “Paleo” video of all-time. Part 1 is here. Here’s Part 2). Any food that you put in your body will have some sort of effect on your “PH scale” (rated from a score of “0” for Acid to 14 for Alkaline).

This short video does a great job of explaining how, and WHY, the human body needs to maintain a balance for us to stay healthy, and briefly lists some of the major consequences of what happens when either that balance is lost, or when the body needs to work extra hard to maintain it. Imbalances in this scale (as stated in the video) usually stem from the over-consumption of acid-forming foods and beverages, and unhealthy stress in our lives.

From the video:
“Another general rule is the more processed the food, the more acidic it will be.” Hmm… where have we heard that before?

However, while too much acidity in our diet is definitely bad for us, just because a food is acidic does NOT mean it’s bad for you! It’s all about the balance and the QUALITY of the food we eat.

***Let me note, the video featured in this is not a post that focuses on a “pro-paleo” position. I don’t want to incorrectly give that impression.***

What I’m suggesting, is that by being more aware of what we put into our bodies, by learning about the impact that foods have on our “PH balance” as humans AND by following a nutritional guideline of “meat and vegetables, nuts and seeds, some fruit, little starch and no sugar,” (taken from that we will be healthier.


Education is power, so hopefully I’m dropping some knowledge on you guys and gals. 🙂

Enjoy. (Thanks for sharing this video, Trish!)