What do you desire?

Saturday night, CrossFit Bethesda/Metro Center held their first ever Ladies Night! A big group of us ladies got together to discuss our personal goals in a comfortable environment. We talked about everything from why we wanted to reach those goals, what was keeping us from obtaining them, and how to overcome obstacles. We also dug a little deeper into some goals to try and find if those were really our goals or if there was an underlying goal that we weren’t realizing.

For instance, my goal is to be a size 4/6 (I’m currently a 6/8). Dawn, our ring leader of the night, challenged that goal by asking “Why do you want to be a size 4/6?”. It took me a minute to think about it, but it’s because I want to lose 15-20 lbs, show muscle tone, have my clothes fit better, and all around just feel more confident. She then asked “Well, what if you reached all of those goals, but you gained more muscle and were still a size 6/8? Would you still not be happy?”. Again, I thought about it, and realized that a smaller size wasn’t really my goal, but it was everything that came along with it. It was definitely an eye opener and I’m very thankful to have had the opportunity to discuss these things with a group of like-minded women.

Our next topic of conversation: what do we want more of? Again, this was our first of many Ladies Nights, so we had a major brainstorming session to figure out what exactly we all hoped to get from our time together. Everyone had such great ideas such as fun activities we can all do together (think wine tasting and stand-up paddle-boarding!), where to find clothes for athletic builds (ie jeans that fit big quads and small waists, bigger problem than you might think), recipe swaps, etc. I’m so excited to see what will come of our group get-togethers!

We also had some special guests in the house… Meredith and Christina from the Athleta store in Georgetown! They brought in some items from their new line to share with us and discussed everything from fabrics to hidden features such as zippers and multi-purpose skirts.

I absolutely adore the Love Jacket 2 (above)! It was so light weight, had thumbholes, and although it looks short in the back in the picture above (I think she had it hiked up), it hit about mid-tush and it has a slightly curved cut so it was extremely flattering. I will definitely be picking this up when I get my tax returns!

Drop it like a squat!

If anyone ever said you can’t do squats in a skirt, they were wrong! Their line of skirts were so cute, yet extremely easy to get down and dirty in during CrossFit.

She brought a great selection of capris and pants as well. It’s hard to see, but this pair has a wavy line down the side that accentuates the curve of a woman’s leg. They are also made of compression material to greatly reduce the dreaded “jiggle”. Hey! It happens to the best of us!

Who says you can’t do burpees in a skirt?!

Burpees in a skirt… what else can I say? I’d never have done this, but there is a silicone strip around the hem of the shorts underneath which keep them in place instead of allowing them to ride up for the world to see.

These shorts are great for runners because the have built in reflectors! I turned on my flash for this pic so you could see the reflection, but otherwise it looks like a regular paisley pattern.And last but definitely not least was this skirt that is great for activities such as bike riding. You can’t see it here, but there is a little pouch that snaps on the back of the skirt to carry your keys, phone, etc in. However! When you un-snap it, it has a strap and it becomes a little purse! Totally versatile and stylish for exercising or just wearing out.

And that pretty much sums up an awesome Ladies Night! Nothing like some good ole girl time and finding out about a line of athletic wear I otherwise would’ve never known about.

What is your favorite brand of athletic wear?

**I was not asked or paid by Athleta or their affiliates to write this post. All thoughts are solely my own.

In attendance: Anne from fANNEtastic food, Evi from Fifth Floor Kitchen, Ericka from The Sweet Life with Ericka, Sarah from Going on Goals, Sarah from Why Food Works, and me!

Anne, Evi, Ericka, Sarah, Sarah, and me

What would a dinner party be without wine and appetizers?! We started with a delicious white wine and fresh, crisp vegetables with a creamy, healthy Guilt Free Ranch Dip that Sarah whipped together in no time. She used plain Chobani greek yogurt and spices that you more than likely have in your cabinet already, so why not give it a try this weekend?!

A crunchy, healthy, delicious appetizer with some wine, of course

While we enjoyed our appetizers and wine, we joined Sarah in the kitchen while she prepared dinner: savory salmon cakes, risotto using steel cut oats, and roasted broccoli.

Sarah showing off her cooking skills

If you can’t tell from the image below, Sarah really enjoys what she does. She is so enthusiastic about educating others about healthy, whole foods and how they help your body. The way she presented her facts and information throughout the cooking process was so interesting and I never once felt like I didn’t understand what she was talking about.

Sarah showing off her cooking skills

Dinner is served!

Isn’t that a tasty looking meal?! Fun fact: Sarah chose these plates because the thick, red rim around the edge makes the inner portion of the plate seem bigger which means you’ll subconsciously give yourself smaller portions!

Honestly, I was a little nervous about the salmon cakes because my mom used to make them all the time when I was a kid and they weren’t very tasty, but Sarah’s were absolutely amazing! The spinach and cilantro really added an extra punch. I will definitely be adding these to my meal plans!

Sarah’s version of risotto using steel cut oats was absolutely superb! They added not only a wonderful nutty flavor, but the crunchy texture was amazing! Not to mention the meaty mushrooms she used really took it to a whole new level.

Broccoli is one of my favorite vegetables, but I only ever steam it plain which some might find boring. I’ve never tried roasting it, but will definitely be doing more of it after trying Sarah’s version. Why did no one ever tell me it was so delicious?!

Perfect portion sizes

Of course we can’t forget about dessert! We’ll rewind a little bit, because before dinner, she actually put together her amazing Coconut “Cheese” Cake so that it would have time to set during dinner. She used Vita Coco water along with a few other simple, delicious ingredients to create this smooth, decadent dessert. I love me some cheesecake, but sometimes it can be too rich. This “cheese” cake had the perfect amount of sweetness from the coconut and dates (in the crust) that my ravenous sweet tooth was totally satisfied after one piece, but I didn’t feel guilty in the slightest. That’s a definitely a win-win in my book!!

Sarah showing off her cooking skills

Coconut “Cheese” Cake

Recounting all this delicious food is making me hungry! WAIT! I think I may still have some cake in the fridge, let me go check…. YES! SCORE! Jealous? YOU SHOULD BE! Now go check out Sarah’s site if you haven’t already and book your dinner party today!

Why you should host a dinner party ASAP!

You will learn:

• Some basic cooking skills
• 3 of Sarah’s fool-proof tips for making sure any meal or snack you eat is healthy (in ANY diet or eating pattern)
• How to maximize nutrition by pairing foods with complementary nutrients
• How to eat mindfully to increase satisfaction
• Strategies for making good choices without feeling deprived
• Tips and tricks for hosting a dinner party your friends will talk about for months!

How it works:

Where: Dinner Parties are available in the greater Washington, D.C. area
Who: Whoever you would like to invite! (minimum of 4 guests, maximum 8)
Price: $60 per person – the host receives 50% off marked price. Additional $8 per person for wine pairing (roughly 2 full servings per person)
How: Absolutely all food, kitchen gadgets, utensils, plates, and glasses are provided. Plus, you won’t have to clean up!

You thought I forgot about ya, huh? WRONG! Gah, last week was sooooo busy with not only work, but I pretty much booked every single night with either CrossFit or something with my friends. Oh, and my weekend was just as packed. When I wasn’t at my friend Ericka’s amazing tropical themed bridal shower, I was cleaning the hell out of my apartment for a blogger dinner I hosted Sunday night. Trust me, there will be a post all to itself for that little event coming up.

So lately I’ve been eating a LOT of chicken and turkey. And let me tell you. I’m getting really tired of chicken and turkey. Plus, with the change in the weather, I’ve been in the mood for something light and refreshing. Luckily Mahi Mahi was on sale last week, so I picked up a few filets and tried my luck at fish tacos which actually turned out pretty awesome! I will say, I had a second serving over a salad and liked that a little better, but they were still great wrapped in warm, corn tortillas.

Ingredients

• 2 large Mahi Mahi filets
• 1 Tbsp blackening spice (recipe below)
• Corn tortillas
• Canola oil
• 1 mango, peeled and cubed*
• 1 avocado, peeled and cubed
• 1 small red onion, diced
• Juice of 1 lime
• Chopped fresh cilantro
• Salt and pepper
• Red cabbage, shredded (optional)

Directions

no, no, no! not that Annie!

No, no, no!! Not that Annie!!

For my fellow CrossFitters, I’m sure you know what I’m talking about. If not, Annie is the name of a CrossFit WOD. It’s nothing but freaking double-unders and sit-ups. First you do 50 of each, then 40, then 30, then 20, then 10. I’m not sure if these are the current records, but the fastest times I could find are: for males is Speal at 4:03 and for females is Burton at 4:47. I couldn’t even finish in 12:00 if that puts it into perspective for you of just how awful Annie is.

Double-unders were actually a move that I managed to avoid up until last week. They finally came up in a WOD and I was faced with a decision; take a rest day or finally face the music. Obviously, I faced the music. It was a partner WOD, so not only did I have to do them, but I had to do them when someone else was depending on me. Great. Thankfully each attempt counted as 2 reps so that we could keep the ball rolling, but I finally nailed a few when I was exhausted and beyond frustrated. I snuck a rope home that night and practiced a few times over the weekend and ended up buying a rope of my own so that I can continue to practice. I will make them my bitch!!

I may totally suck at double-unders (for now), but at least I have noticed some pretty awesome progress in my assisted pull-ups! I’ve moved up (or would it be down?) to a lower resistance band which means that my upper body strength is getting better, woohoo! Tonights WOD was as many rounds as possible in 10 minutes (AMRAP 10) of 5 pull-ups, 10 push-ups, and 15 air squats. I managed to push out 7 full rounds and 5 additional pull-ups before the 10 minutes was up. Not too shabby!

Not only that, but I beat my personal record (PR) on back squats as well! If you recall, I’ve been avoiding back squats like the plague ever since I started CrossFit because I was afraid of them. I finally did them for the first time on Sunday and was stoked to be able to do 120 pounds although I knew I could do more, but didn’t want to push it. Well, tonight I did 125 pounds! Not a huge jump, but still an increase. Woohoo!

drop is like a squat!

Until next time!

What have you recently accomplished that you’re proud of?

Why am I afraid of them you ask? Well….

Snatches – I’m afraid I’m going to drop the barbell on my head

Clean & Jerks – not only am I afraid of dropping the weight on my head, but add a lunge to that with a bad knee and there’s bound to be trouble

Back squats – again with the knee… but at least it’s easier to dump the weight without hurting myself

Handstands – I can do handstands all day… as long as they’re against a wall. However, take that wall away and they scare the hell out of me.

The only way you’re ever going to get better at something is to practice, right?

I started my day at Ballston CrossFit where my friend Jake is a coach.

Jake and me

I knew it was an Olympic Weightlifting workshop, but wasn’t really sure what to expect. I was more than ready to run for the hills though when I saw we were doing snatches, clean & jerks, and back squats; three of my most dreaded moves. There were modifications for each, but there’s no way I was going to wuss out and do the easier moves. It was time to face the music. Plus, I was curious to see what my 1 rep max for each was.

Snatches

We started with snatches, but unfortunately I wasn’t able to get a pic of me doing them. However, my 1 rep max was 67.5 pounds. Not as much as I’d hoped, but hey, we all start somewhere, right?

Back Squats

Oh, the back squat. To be honest, I’ve been avoiding these for months. I just spent 1+ years getting my knee back to normal, the last thing I want to do is mess it up again. However, with the right coach and a little body awareness, I was able to hit my 1 rep max of 120 pounds. OK OK, that’s not really my 1 rep max, but it’s what I felt comfortable doing as of right now. I’m going to progressively work my way up to my 1 rep max.

drop it like a squat!

Clean & Jerk

OK, now this is by far the scariest move for me. Not only am I throwing heavy weights above my head, but I’m also jumping into a lunge in the middle of it. So not only is there the opportunity to drop the weight on my head, but there’s also the opportunity to mess up my knee (again). Talk about nerve-racking.

Surprisingly, my 1 rep max was 85 pounds! I tallied up the plates a few times to make sure I counted right and was stoked to realize I had!

clean…

jerk…

and finish!

Handstands

Immediately after the Oly Workshop, I ran over to Little River Yoga for Carson’s 2 hour freestyle class. You can drop in for however long you’d like to practice on what’s been challenging you throughout the week.

As a former gymnast, there’s nothing I love more than kicking up into a handstand… against the wall. I mean, I’m used to going right into a backbend/flip from a handstand, not just holding them, so naturally, there’s a lot of power behind my kicks. However, in yoga, it’s a different story. You kick up into a handstand to, well, hold a handstand. It’s a different beast. And honestly, it’s a lot harder than you’d think.

But again, thanks to awesome (yoga) instructors like Carson, I was able to get in some good practice. He gave me some great pointers to take home so I can practice throughout the week until our next session next Sunday.

Make sure you follow him on Instagram – @carsonclaycalhoun! He posts up some pretty amazing photos and a lot of tips and tricks for improving your yoga handstands. And of course, if you’re in the D.C./VA area, drop into one of his classes, you won’t regret it!

Carson photobombing my handstand pic

practicing my headstands

Off to bed for another wild and crazy week at work. G’night!

MMMMMM!

Ingredients

• 4 cups low-sodium chicken or vegetable broth (I used vegetable)
• 2 cups water
• 1 cup instant brown rice
• 1 Tbsp canola oil
• 1 tsp chopped garlic
• 1/2 tsp crush red pepper
• 1-1/2 lbs peeled, deveined shrimp
• Sliced green onions
• Bean sprouts
• 1 lime, quartered

Directions

1. Combine chicken broth and water in a large saucepan, and bring to a boil. Stir in rice and bring to a boil. Lower heat, cover, and simmer for about 10 minutes or until rice is cooked. Uncover and remove from heat.
2. Heat canola oil in a large nonstick skillet over medium heat. Add garlic and red pepper and cook until fragrant. Make sure to keep stirring so as not to burn the spices.
3. Add shrimp and sauté 3 minutes or until shrimp is done.
4. Stir shrimp mixture into broth mixture.
5. Divide soup evenly among 4 bowls, and serve with onions, bean sprouts, and lime.

Spring is in the air!

Believe it or not, I almost didn’t go out to do a single thing today! I went out last night for Ballston CrossFit‘s 1 year anniversary party and was out later than I had planned (and had a beer or two more than I had planned). Top that with losing an hour of sleep and I was just not feeling up to anything. However, at the very last minute, I jumped off the couch, got dressed, and headed to yoga and am so glad I did! Not only did I feel better, but one of my coaches from CrossFit Metro Center was randomly there! It was a pleasant surprise for sure.

After yoga, I planned my menu for the week, wrote out my grocery list, and headed out the door… but not to the store. I went rock climbing instead with 2 of my good friends at Sportrock Climbing Center in Alexandria, VA. Another last minute decision that I’m so happy I did. I mastered a couple courses I couldn’t do before and just had an all around great time with the girls.

Sportrock Climbing Center in Alexandria, VA

Sportrock Climbing Center

Becca killing one of the harder climbs

Me climbing up the wall

Becca belaying for Diane

Becca giving bouldering a try after a day of climbing

I’m beyond exhausted, but completely content with my weekend. Now, it’s time to go prep my meals for the week. I hope I don’t fall asleep!

What fun things did you get into this weekend?

Last weekend was the first time I actually planned out every single meal for the week, made a menu, made a grocery list, and then prepped all of those meals and put them in separate containers for easy access. It was a pain in the ass, but I’ll tell you one thing, my week so far has been a lot less stressful without wondering what I’m going to eat the next day let alone the next meal. Aside from a couple spoonfuls of ice cream tonight, I haven’t slipped up once and I’ll chalk most of that up to meal planning.

I definitely have a lot more to learn, but here are a few things that I have so far found to be helpful in planning out my meals for the week.

1. Plan around your caloric needs. No matter your goal, you need to know what your caloric range is in order to meet those demands. Whether you’re trying to lose weight, bulk up, or cut, you need to adjust your calorie intake so that you are feeding your body the right amount of energy in order to obtain those goals. You also need to consider the intensity of your training. Excess calories for a particular phase of training make you gain fat. A diet too low in calories will slow or prevent muscle gain and can actually make you lose muscle. You’ll also be starving, lethargic, and all around mentally foggy.
2. Plan around your macro needs. Yes, you can stay within your calorie range by eating nothing but cookies, but you won’t be getting the macronutrients that your body needs; carbs, fats, and proteins. Too much protein can end up being stored as fat, but too little can stall your muscle growth. Too many carbs can also end up being stored as fat, but too little can lead to a lack of energy that you need to get through your training. Too many fats, can, well, be stored as fat, but too little can tie a knot in your plan. Figure out what your needed macros are for your goals and training and work your meal plan around those needs.
3. Plan around your micronutrient needs. A lot of people forget about their micronutrient needs such as vitamins, minerals, and aminos. Yes, these can all be supplemented, but you should get as many of them from whole foods as possible. Supplements should be used solely as an insurance plan in case you don’t hit your needs on a given day, but they should not be a crutch. Adding a variety of food groups to your diet will almost guarantee that you will meet most of your micronutrient needs. A lot of people cut out certain food groups such as fruits because they are trying to cut out sugars. However, they carry important vitamins that your body needs. This is where nutrient timing comes into play. You can still eat fruits, but limit them to low-glycemic options such as berries and eat them either in the morning or after your workout when the sugars will be burned off instead of stored as fats.
4. Plan around your budget. I don’t know anyone that likes to get to the register at the grocery store and see a high bill. Before planning your meals, go through your local grocers circular to see what deals they are running that week. Hidden amongst all the deals on crap food, you will find that there are usually some pretty great deals on produce, meats, and other whole foods. Another great place to find deals is the Sunday paper coupons. Spend the time to find these deals and plan your meals around them. Also, most people don’t know that there is a discount produce cart in their local grocery store where all of the “bad” fruits and veggies are marked down. I generally find some pretty great deals on fruits and veggies that are lightly bruised, but if you’re just going to cook them down, then who cares? Another money saver I just recently picked up on is frozen veggies. For some reason I always had this stigma about frozen produce, but just last weekend, I got 10 bags of green beans, broccoli, and cauliflower for $10! No sauces, no additives, no preservatives, just plain old fashioned veggies. And since I steam all my veggies, it doesn’t make a difference to me.
5. Plan around foods you like. We all know what foods we do and do not like. I hate brussels sprouts, plain and simple. I have tried cooking them every way possible and just don’t like them. So I don’t buy them. You know why? Because they will just sit in my fridge and go bad, and then I’ll end up throwing them away. If I forced myself to eat foods I didn’t like, I’d never stick to it. Yes, there are certain foods that I once hated that I continually ate until I grew to love them, but there are just some things that will never change, so why force it?

So those are my tips. They may seem pretty basic, but I know there are a lot of people out there who are in the same place I was in 4 years ago. I didn’t have a clue, so it was helpful to read plain ole tips like these.

Got any tips for how to make your weekly meal planning a little easier? Share!

For the last month while I was finishing up my trial at CrossFit Metro Center, I read through every last page and post on the Live Fit site, I scoured through blogs of those who have tried the program before, and pre-ordered my supplements and any food items I couldn’t find in my local grocery store. I wanted to make sure that when I started this program, I was 100% prepared to increase my success rate.

My supplement stack

I’ll admit, I’m a little nervous about the Branch Chain Amino Acids (BCAA’s) since I’m not exactly sure how many to take a day and at what times. I’m still trying to find a solid answer on this, so if anyone can answer that riddle for me, please, tell me!

Organic Crispy Rice cereal, oat flour, and Ideal xylitol

In addition to pre-ordering my supplements and foods, I also printed out calendars that I marked with each phase, week, and workout so that I would never have to question what day I was on or what workout I should do. These are hanging up in my room where I can see them every day along with some motivational pics and quotes.

My plan of attack

And if I wasn’t prepared enough, I also printed out each days workouts along with images of how to do each move. A member of the Live Fit Facebook group kindly made these up and had them there for anyone to download. I cannot tell you how much easier these are going to make me life!

Pre-printed workout routines

Over the weekend, I pre-planned every.last.meal, created a grocery list, and went to 3 different grocery stores to hit up their sales so I could make the most of my money. I spent a good 4 hours on Sunday prepping every meal, including my snacks. They are all now living in their tupperware containers in my fridge, waiting to be devoured! Don’t mind the right side of the middle shelf or the bottom shelf, that’s my roommates mess

All my meals, ready to go!

On the menu for the week?

• Breakfast: 5 egg whites with onions and peppers along with pre-cooked quinoa. (#3 in the image below.)
• Lunches: Chicken, pepper, and onion fajitas or 2 JE turkey muffins with asparagus and sweet potatoes. (#4 in the image below)
• Dinners: Chicken breast or JE turkey muffins with frozen veggies (#1 in the image below)
• Snacks: An apple with 2 string cheese, 1 cup cottage cheese with sugar free jam, or JE carrot cake protein bars. (#2 in the image below)

My meals for the week

I’ve already learned a few things that either I’m glad I did beforehand or wish I would’ve known before I started. I’ll be posting my tips and tricks throughout the program to hopefully help make it easier on you when you decide to start

Tips

1. Check your grocery store for some of the more specialty items such as oat flour or xylitol. You’d be surprised how many places don’t carry them. Pre-order anything you can’t find along with the supplement stack.
2. Pre-plan your meals! I hate eating the same thing over and over again just as much as the next person. That’s why I spent a good couple hours really planning out what to eat and making sure I had some variety.
3. Read through every last page in the program. It will really help you to better understand how it works so you can know what to expect.
4. Buy frozen veggies! Seriously. I don’t know why they get such a bad rap. They’re frozen at peak freshness and they’re way cheaper than buying fresh. If you’re going to cook them, who cares?! I stock piled my freezer since my local store was having a sale; 10 bags for $1 each! Definitely saves me a lot of prep time and money.

Alright, that’s it for now! I’ll plan on updating ya’ll once a week on my progress so as not to overwhelm you. Plus, it would just be exhausting for me to write about it every day. I definitely plan on creating some more interesting recipes since her menu is pretty cut and dry, so I will definitely share those as I create them.

Have you tried the Live Fit trainer program? How did you like it?

CrossFit Metro Center held a friendly little in-house competition today. Members of CrossFit Bethesda, CrossFit Extreme Fitness, and CrossFit Metro Center (all owned by the same person) came together in teams to complete 3 different challenging workouts (WODs).

1. Ground to shoulder: each participant had to find their 1 rep max weight for ground to shoulders within a certain time.
2. AMRAP 7 (as many rounds as possible in 7 minutes): 3 front squats, 5 box jumps, and 7 sit-ups
3. The Chipper: 1 400 meter run, 30 ground to overheads, 60 burpees/bastards, 90 wall balls, 120 kettle bell swings/KB ground to overhead, and 180 single/double unders as quickly as possible.

The 1 rep max ground to shoulder I could do. The AMRAP 7 I could do. But The Chipper? Holy shit, I can’t tell you how happy I was that I was not completing that WOD.

the competition WODs

Although all participants were experienced CrossFitters, the coaches broke down each WOD before they got started. There’s nothing more frustrating than hearing “NO REP!” yelled into your ear when you’re exhausted and pushing to the max. No one wants to have to do an extra rep, trust me.

getting the run-down

At first I wondered why so many people would subject themselves to a competition like this. I’m nervous enough before every daily WOD just thinking about trying to do each move with correct form, let alone a weight that won’t burn me out halfway through. I never want to be the person there with the lightest weight or the slowest time.

But then the competition began, and the adrenaline started pumping through the gym. From the loud music blaring through the speakers, to the clanking of the weights, to the hoots and hollers from the spectators. Each athlete had determination written all over their face. They were there not just for the hell of it. They were there to compete against the clock, against everyone else, against themselves.

Each athlete may have had a different approach or technique for how they were going to beat their personal record, but when it came down to it, they all approached the bar with a little bit of fear in their eyes. They’d breath steadily in and out as they set up for the move, and then BAM!, they’d grit their teeth and give it all their might. Some would fail, dropping the weight to the ground. Some would barely make it. Some would make it look like it was nothing. But one things for sure, each and every one of them had the biggest grin because they knew they gave it their all and did it.

And that is why despite my nervousness, I can’t wait for the next competition. Because I’m going to compete. No matter if I have the lowest weight or the slowest time. I’m going to compete to set a new personal best.

Now enough talking! Check out these guys out!

the winners!