Archive | October, 2013

Change your life

24 Oct



Change is not always a bad thing. You grow and learn new things every time something changes. Frequent changes make you easily adapt to new situations, new environments, and new people. As a result you do not freak out when something unexpectedly shifts. Sometimes change allows us to look at our life through a different lens and re-evaluate. Not all change, however, is rainbows and butterflies, sometimes change happens in order to makes us stronger individuals. At the end of the day, change is a new chapter in your book, a page turned, and an opportunity knocking at your door.


Listen to your body

20 Oct

Do you ever walk down the stairs and you knees and ankles crack? Or when you squat, whether that is for a max lift or just sitting in a chair, is there a pinch in your knee? The noises that your body is making is a way of telling you there is something wrong. For a really long time I had no idea what “listen to your body” meant. I have been constantly on the go with sports and exercising since I can remember. There was never a point in time where I stopped and listen to what my body was trying saying to me until recently.

I spent 9 years of my life running, jumping, tumbling, and landing on my knees. Year after year my knees were slowly wearing out because I never gave them a chance to rest. It wasn’t until I started squatting heavy that I noticed something was not right. I would have terrible knee pain every time I used my knee under load. My body was trying to tell me something was wrong and I had been ignoring that message for a long time.

Now a month out after a partial patellar tendonectomy to my left knee, I am finally preaching what I refused to listen to. Listen to what your body is telling you! If a movement hurts you, don’t do it. If something snaps, cracks, or pops, figure out why. Is it because you are not doing enough mobility? or is there a deeper issue to look into? Treat your body with care, you only get one.

Eat Better Not Less

16 Oct

“Eat Better Not Less” I heard this quote as I was getting ready this morning from a commercial on the TV and it turned on the light in my brain. It is so often that when aiming for a goal such a weight loss or health in general we gravitate towards less food rather than higher quality food. As in the paleo diet, higher quality foods from natural sources are encouraged rather than foods produced in a lab or factory. We have this common misconception that less in more when it comes to food, however I believe that better quality foods will trump counting calories any day! Make it your goal for the day to eat something that is better for you; don’t sell yourself short when it comes to the foods you eat. Eat Better, Not Less!


14 Oct

PaleOMG is one of my all time favorite food blogs! Juli Bauer has a quirky sense of humor and some serious paleo creativity! I really admire her talent and passion for paleo foods! You will frequently find recipes from her blog on mine!

Pumpkin Swirl Brownies
Serves: 6-8

Paleo Brownies


1 cup Enjoy Life Chocolate Chips
1 cup Coconut Cream Concentrate
½ cup pumpkin puree
¼ cup raw honey
3 eggs, whisked
1 teaspoon vanilla extract
½ teaspoon baking powder
¼ teaspoon cinnamon
⅛ teaspoon nutmeg
pinch of salt
coconut oil, for greasing baking dish

For the pumpkin frosting

3 tablespoons pumpkin puree
2 tablespoons coconut milk
sprinkle of cinnamon


Preheat oven to 350 degrees.
In a double boiler, melt chocolate chips along with coconut cream concentrate until well combined.
Remove from heat and mix in pumpkin puree and honey.
Add egg, vanilla, baking powder, cinnamon, nutmeg, and salt. Mix well.
Grease an 8×8 glass baking dish with coconut oil.
Pour batter into baking dish and into oven. Bake for 30-35 minutes until toothpick comes out clean. Let rest and cool. The longer these rest, the more dense they become. Which is what we want! Duh.
Once brownies have cooled, mix together pumpkin puree, coconut milk, and cinnamon in a bowl. Place the mixture in a plastic bag, cut off the end, and pipe on designs however you see fit on the brownies.

My inspiration

14 Oct


When I first started CrossFitting my 60 year old dad (at the time) joined with me. It was so motivating to see my father complete the same workouts I was doing and have a little father-daughter competition. For months I watched my father get stronger, faster, and because of the paleo diet, get off of his blood pressure medication. He later had to stop because of his second knee replacement, which was a long time coming, and has yet to come back- He says his knees are too expensive- understandable. However now for exercise, he incorporates similar workout styles with movements that adhere to his doctors requirements. No matter what that man encounters in life, whether it is 2 knee replacements or a battle with prostate cancer he remains physically active as he ages.

-The loss of strength and stamina attributed to aging is in part caused by reduced physical activity.
-Inactivity increases with age. By age 75, about one in three men and one in two women engage in no physical activity.
-Among adults aged 65 years and older, walking and gardening or yard work are, by far, the most popular physical activities.
-Social support from family and friends has been consistently and positively related to regular physical activity.

-Helps maintain the ability to live independently and reduces the risk of falling and fracturing bones.
-Reduces the risk of dying from coronary heart disease and of developing high blood pressure, colon cancer, and diabetes.
-Can help reduce blood pressure in some people with hypertension.
-Helps people with chronic, disabling conditions improve their stamina and muscle strength.
-Reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being.
-Helps maintain healthy bones, muscles, and joints.
-Helps control joint swelling and pain associated with arthritis.