Recipe Extravaganza!

Let the cooking begin...

Nichole sent me a bunch of great recipes that I have yet to try. One that caught my eye was for Paleo Muffins, but the recipe called for Arrowroot Powder which I didn't have laying around in my cabinet, so I found this suuuuper yummy recipe from my friend Steve over at Paleo-Zone. Even my extremely picky 4 year old thought they were good...

Disclaimer: I am not hardcore strict when it comes to little things, so by all means, doctor it up to suit you.

Muffin Recipe #1

1/2c Unsweetened Shredded Coconut

1-2 tbsp ground almonds

1 egg

1/4c chopped walnuts

1 tsp Walnut Oil (I used olive oil)

1 heaping spoonful Almond Butter

Big squeeze of honey (or whatever you choose to use)

Splash of vanilla

2 medium bananas, mashed

Sprinkle of Baking Powder (I have been using this in my pancake recipes and tried it for this one, too. It makes it more fluffy and not too dense. I have no idea what kind of Paleo indications it has. The original recipe does not call for this)

Bake at 375 degrees for about 25 minutes. Serve with big side of protein. Tastes just like banana bread!

Muffin Recipe #2

• 2 c. almond flour (it can be expensive. I make my own with the food processor and bulk almonds...pulse until it's a cornmeal-like consistency)
• 1/2 tsp. sea salt
• 1/2 tsp. baking powder
• 1/4 c. Arrowroot Powder (you can also buy from bulk section)
• 1 Banana (instead of using grapeseed oil)
• 1 tsp. cinnamon
• 1/2 c. unsweetened applesauce
• 1 large egg
• 2 medium apples, diced (I shredded in food processor)

If the mixture is a little dry (mine was) drizzle some grapeseed oil to moisten. Bake at 350 for 20 minutes.

To make Almond Meal/Flour, just buy some sliced almonds (Costco) and pulverize them in the food processor along with the coconut flakes.

Here is what you can serve with your muffins:

Machaca Scramble

Brown 1/2lb. grass-fed beef.

Add 1-3 Tbsp Chili Powder

1 tsp Cumin

Dash of Cinnamon

1 Tbsp Cocoa Pwdr

Mix over high heat, browning meat and mixing spices

Scramble 6 eggs and add to meat

Stir to prevent sticking, cook thoroughly.

Sounds like a good Sunday morning breakfast to me!

Make sure to visit EatCleanLiveStrong for more great recipe ideas.

You Bars

Coach Jessica recently posted about a site called YouBars where you can custom order your very own nutrition bars! You even get to name it- how cool is that?!

There are endless possibilities, and it looks like you can get a pretty Paleo-perfect bar as well. You can also custom order your own shake mix, cookies, trail mix, and cereal. Of course, I perused the cookie section- they have gluten -free, dairy -free options as well as lots of organic ingredients, cacao nibs, agave nectar, and more.

If you've tried this site, let me know and be sure to tell what kind of bar you concocted. Thanks, Jess!

The Power and Importance of Visualizing

Visualization is a powerful and often necessary tool that can make a huge difference in not only your workouts but in your life. Since this is, in fact, supposed to be a blog about Crossfit, I want to keep it on that track by providing you with some tools for visualization.

First of all, what is visualization? In this context, it's not just "imagining" or "wishing" or "wouldn't it be great if..." but this is for a very specific, very focused vision of what you want. I'm going to use pullups as an example because, for many of us, that is an area we are always working on and something we are desperate to finally achieve!

Visualization works best if you can incorporate as many of your senses as possible. Close your eyes. See yourself effortlessly pull yourself over the bar. Feel your hands grip the bar then push off as you lower into your kip. See yourself kipping effortlessly and perfectly as you again pull yourself over the bar. Feel how easy it is. Feel the feelings of excitement and joy as you pull yourself up over and over and over. Here's the important part: You have to really feel those feelings. Feel the endorphins wash over your body. You have to imprint how it feels to accomplish your goal then access that feeling over and over each time you visualize.

This is how your brain imprints a visualization.

"The assimilation of the repeated image causes the belief in the desired outcome."- from Hypnobirthing: A Celebration of Life by Marie Mongan

So what does that all mean? It means the more you visualize something, and really put yourself there emotionally, the more your brain will begin to accept that vision as reality. Whatever you want to achieve, you must do this visualization exercise every. single. day.

Simplicity

I was just listening to Robb Wolf's podcast (Episode 4...there are 11! Go listen. You'll get so much good info) and he broke down the 2 biggest things that will make the most difference in your training/recovery/mood/etc. etc.

Sleep

Real Food

Robb posed this question: "Do you wake up with an alarm?" If so, you need more sleep. I know, getting up at 4:52am to get to class may, in fact, require an alarm. BUT, if you wake up quickly and bounce out of bed when that alarm goes off, ready to start your day, chances are you are well-rested. 9 hours is A LOT of sleep- especially if you have family or other obligations. But just try it for a week or two and see how you feel. See how your recovery changes. Maybe you're good with 8 or 8.5 hours...

Real food. If it has a label, don't eat it. If man made it, don't eat it. Fuel your body with good quality food. You will see immediate results in all areas of your life. There is a learning curve with this. It takes time to form new habits and break the old ones. Be patient with yourself.

Anybody out there ever made homemade beef jerky? Please share tips and websites!

Haiti Relief Fund

Please donate today to the Haiti Relief Fund through the Paypal button on the right.

"We can do no great things, only small things with great love." ---- Mother Teresa

Pros & Cons of a CSA

My first box from the CSA

How was your first I Am Crossfit week? Are you tired, sore, and happy?!

Since you've probably increased your vegetable intake exponentially, you may wonder how you are going to A) eat so much veggies and B) not get sick of eating the same things over and over.

I had done some research on CSAs and found quite a few in Austin. First of all, what is a CSA?

According to Johnson's Backyard Garden,

"Community Supported Agriculture (CSA) is a direct partnership between the consumer and the farmer. The CSA member buys a share of the farm at the beginning of a growing season. In exchange, we work to grow the highest quality vegetables, herbs, and fruits we can. Every week, the produce is picked and immediately delivered to local drop off sites, where members pick up their shares. This arrangement is ecologically sound because it reduces the long-distance trucking involved in much of today's produce delivery. In addition, all the produce is organically grown. This method of growing food is healthier and more environmentally sustainable for the consumer, agricultural worker, and the land itself."

That really appeals to our family. We, like most Austinites, buy local and support the local economy as much as possible. So when I got the email from Johnson's saying there was a space for us, I was really excited. All I have to do is go pick up a box of veggies and I'm set for the week!!

The way it works is that you pay up front for your goods. So I payed for 4 weeks' worth of produce up front at about $120 (I think).

When I picked up my first box, I was a little disappointed.

This will only last us like 2 days!!!!! HUGE SIGH....

Let me be perfectly clear. The veggies were gorgeous. The veggies were delicious. There were things in there I had no idea what to do with but ate anyway.

But..... because we are a family of 4 and because both my husband and I eat our bodyweight in veggies, it just didn't justify the money :( :( :( :(

So If you are single or have only one other person in your household, definitely try a CSA for some unbelievably fresh produce and as a way to support your local economy. There are tons of farms around the ATX and Hill Country. And of course, visit the Farmer's Markets around town.

Next, I think we'll try a produce delivery service like Greenling. I know you can choose from several size boxes and they get all their produce and meat from local farms as well.

Any thoughts? Any tips? Please post to comments! And have a wonderful week!

A belated Happy Birthday to Showout Meg!

I Am Crossfit: Substitutes for Comfort Foods

I Am Crossfit Make-up Workout is tonight

I Am Crossfit Nutrition Mtg. tomorrow at 12:15pm and 7pm

Coach Crystal leading a small group nutrition presentation

When beginning a major shift in nutrition, we often look for things that are "normal" like what we are used to eating. Fake this and gluten-free that. The aisles at the grocery store are becoming full of gluten-free packaged foods. Over in the dairy section, there's Lactaid. If you have a dairy intolerance, why not just stop drinking milk?! Who knows what kind of chemicals and fillers are in Lactaid. If it's not milk, what is it? Anyhow...

This whole nutrition shift is a gradual process that takes time. Don't get frustrated if you take 2 steps forward, one step back. It's ok. We've all been there. The important thing is that you move ahead and know that you WILL feel better, you WILL look better, and you WILL perform better. Guaranteed.

Here is a link to one of my favorite sites, Mark's Daily Apple-

Primal Substitutes for Non-Primal Food

I've made Paleo Pancakes 4 times now and can't seem to get it right. They always fall apart when I flip them!! If you have perfected the recipe, let me know and post to comments. I love me some pancakes....

Enjoy this amazingly beautiful weather!

No Soda Challenge

Today is the kickoff of the Crossfit Central Kids' 28 Day No Soda Challenge.

This is a great way to get your kids, spouse, or roommate involved in a challenge with you. If you are doing the I Am Crossfit challenge, you can make it a family affair. Here are some ideas:

1. Sit down together and set some goals and a timeline.

2. Make a chart so your kids/spouse/roommate can give themselves stars or checks for each day they go without soda/dairy/sweets/etc. Put yourself on there too, along with your I Am CF goals.

3. Decide, collectively, what your "prize" will be at the end of the challenge.

Post it where everyone can see it every day. Kids love this kind of stuff, and you may find at the end of 28 days they don't even want soda anymore!

oh, I'm sure you know this, but be prepared for a day or two of "withdrawals" from the lack of sugar. Your kids/spouse/roommates may be a little, um, edgy......

HAPPY BIRTHDAY TO LISA THIEL!

I Am Crossfit: Benchmark!

Good luck to everyone doing the I Am Crossfit Benchmark tomorrow morning!

Movement from CrossFit Central on Vimeo.

This challenge is going to change your life!!

Meet Heather Hodges

Heather and her family moved here in May from Tulsa, OK. She most recently was featured as one of the 2009 Crossfit Central Success Stories!

How were you introduced to Crossfit?

My husband starting CrossFitting first and I thought he was absolutely nuts for putting his body through those grueling workouts. When he started losing a lot of weight and getting in serious shape I starting taking notice and tried it. I was hooked from my first workout!

Favorite WOD/lift:

Annie/Split Jerk

Favorite Zone/Paleo Meal:

Breakfast: 3 eggs, 1/3 c. Irish Oatmeal w/ 1/2 c. blueberries, 1 large tomato, 1/4 avocado

Favorite cheat meal:

Steak (the whole thing!) sweet potato with butter, salad, bread, and a margarita!

I have always wanted to vacation in Bora Bora (with a new Crossfit body, of course!)

1 word people use to describe me: encouraging

Outside of the gym I like to hang with my 3 favorite guys: Wade, Caleb, and Elijah

Something nobody knows about me or would be surprised to know about me: I am an artist, and I paint in oils

Favorite place to eat in Austin:Shady Grove

Song that gets me pumped up for a workout: Anything by Bon Jovi, Creed, or U2

Proudest accomplishment:Being a mom

Best advice anyone has ever given you: Love the Lord with all your heart, soul, strength, and mind, and love your neighbor as yourself.

Where do you see yourself in 10 years?

I’m not sure where I will be living, but I know that I want to be living life on my terms with more time for my family, friends and church. I will have been married for nearly 25 years by then and have kids entering college. Wow, where did the time go!

Heather is taking North Austin by storm! She recently started a Relentless Bootcamp in Round Rock as well as a Master's Class at our Burnet Rd. facility. In addition, Heather is the lead Crossfit Kids coach and heads up 2 kids' classes at the gym and personal trains out of her garage! Whew!

To find out more about Heather, visit her blog...

Take Care of You

Congrats to Coach Jess who received the 2009 Coach of the Year Award!!

It's the first week of programs!

It's a New Year!

I have 4,589 goals to accomplish!

Gotta do it now!

Ok, the New Year can be a little exciting with all the goals and challenges, but I just wanted to quickly remind you to take good care of yourself- especially if you are just beginning to exercise or ramping it up or whatever.

Today I got a massage from Julia Magness, crossfitter and Trigger Point Queen. She brought tears to my eyes (in an oh so good way), but she also made me realize I haven't been taking care of my body properly.

Here are some supplemental things you can do to help your recovery and take care of your muscles:

Stretch (more than just at the end of class)

Roll Out (check out the Trigger Point site for lots of good info)

Hydrate

Rest (aim for 9 hours!)

Supplement (magnesium, Advocare Nightime Recovery are a few)

Yoga (gets out all the kinks and will elongate your new muscles so you don't look like a beefcake)

Oh, and if you want a killer massage, give Julia a call!

I Am Crossfit: Getting Your Kitchen Ready

My son helped make these Almond Griddle cakes- they were really good...

Your success with I Am Crossfit or any kind of dietary change, for that matter, lies heavily in your kitchen. How you choose to fuel your body will decide whether all the physical work you are doing will pay off or not.

This may be an area that is more intimidating than any kind of workout. Especially if you don't cook much or don't like to cook much! Hopefully these tips will help you get prepared in the kitchen so that you can get off to the best start possible.

1. Invest in a few key items to make your life easier:

food processor..... It doesn't have to be a Cuisinart, but this will help you make things like almond flour, almond butter (if you do desire), chop and dice loads of veggies. Well worth it.

crockpot...... throw it in and cook it all day- soups, meatballs, pork loin, roast

a few good knives..... nothing is more annoying than dull, cheap knives (or men, btw)

a good quality skillet or two..... for sauteeing, browning, egging

storage containers...... you'll be making huge batches of stuff for leftovers, right?! plan, plan, plan

2. Get some sort of membership, whether to Costco, a CSA, or even a produce delivery service.

I plan to post the pros and cons of a CSA in the future, but I HIGHLY recommend the Costco membership.

A Costco membership will run you roughly $50 which you can even split with a friend- you can both get your own card I believe. Costco has tons of organic stuff, from produce to tomato sauce. Huge jars of almond butter for $5, 15 organic apples for $6, I love Costco (obviously) and feel much better shopping there since i know they treat their employees much better and more fairly than that other mega-chain from Arkansas. I'm just sayin'....

3. Visit a few of these sites for more ideas:

Mark's Daily Apple

Everyday Paleo

Performance Menu

Caveman Food

If you have a food site you like to visit regularly, please let me know. I'm trying to get a list together for the sidebar!