Things have been really, super, very busy around these parts. I used to think “oh, as soon as XYZ is done, I will have ALL THIS TIME to do SO MANY THINGS”. Recently, I had the realization that I will likely always have projects and it makes sense to get used to having a lot going on. This is the life of a person who is willing to #workthathustle in order to live an enjoyable life. It is full, of course, but that doesn’t mean it’s bad.
There are a lot of moving parts in terms of my day to day and I don’t take that for granted. While I’ve always been driven by projects and achievements, for years I didn’t do much outside of my eating disorder. I am honestly still getting used to the fact that I have a big life, with friends and clients and a partner. When I start to feel overwhelmed lately, I try to remind myself of times when I would simply mope all day and go to bed at 7PM, because I just wanted my day to be over. My life was therapy, the nutritionist, OA meetings, and compulsive cardio. I hated my body. My friendships were limited, and even with people I felt alone.
I don’t forget where I’ve come from.
ANYWAY, I am supposed to be telling you about my meals and snacks, not the deep dark shit in my past. What I am basically trying to say is that with my business, my side hustle recipe formulation, writing, friends, the podcast, my partner, a wedding in less than three weeks, kauai right after, and a move to Portland in September, shit is definitely happening. I am not living on the sidelines and I’m super grateful! Here is a peak at my food:
6:00AM – Pre workout, AKA breakfast number one:
My daily morning steez has been a FitQuick waffle with banana soft serve lately, and I cannot recommend this combo enough. The carbs give me quick energy to get out there and crush it at the gym, and a waffle and ice cream breakfast makes the kid in me really, really happy. After this waffle I hit the gym for the first day in my de-load week. I did the following workout:
A. 1 clean and 2 front squats- 4 sets at 70% of your clean one rep max
B. Back squat: 3 sets of 8 at 60% of your one rep max
C. Behind the Neck snatch grip push press- 5 sets of 3 at 60% of your one rep max snatch
D. Superset: 2 sets- 20 hip extensions, 20 weighted walking lunges
E. Cardio: 90 double unders, 30 back squats, 60 double unders, 20 front squats, 30 double unders, 10 overhead squats . (finished in 17 minutes and 36 seconds) Incidentally, my friend Ed was filming his back squat PR as I finished my overhead squats and he captured me here. I felt truly fucked as I completed this workout, but I’m looking strong! I’ll take it.
9:30AM- Post workout, aka Breakfast number two:
I love the fitness life for many, many reasons and how good exercise makes food taste is just one of them. This meal was a Stumptown Cold Brew in honor of my beloved Portland, paired with some Bread SRSLY vegan gluten-free sourdough, nooch, and some super-eggy style tofu scramble. This recipe is soooo simple, but the Kama Nalak salt takes the scram to a serious next-level. As a vegan who used to love eggs, I find this to be divine.
1:00 PM- lunch!
In the past, I have always had green smoothies for one of my two breakfasts, and it has taken some adjustment to just be getting my first veg serving after noon. I personally find that old orthorexic thoughts can still creep in from time to time, so I am actually enjoying the challenge of letting myself have what I want, as opposed to what I think I should have. Who says green smoothies are the only breakfast? Really, I think the answer is that no one said that, and that somewhere along the lines I made it up as a rule and stuck to it regardless. My breakfasts are directly around my workouts, and I find myself significantly more satisfied when I chew to get my nutrition at those times. Maybe you feel the same?
What was I talking about again?
Oh, yeah. Lunch.
So, by the time lunch rolled around, I was super ready for some veg-action. This pile is kale, steamed yukon gold potatoes, Beyond Meat grilled Chicken Strips, and Rita’s Chipotle Salsa, all piled on Food for Life Corn Tortillas. The tortillas are sprouted (yay, digestability!) and made of whole corn kernals. I LOVE them.
Dinner was a new recipe I formulated for the KeVita blog that I am actually really excited about. It involved eggplant, chickpeas, tomatoes, onions, capers, olives, cilantro, zucchini noodles, and – of course- some KeVita. It was topped with So Delicious Unsweetened Cultured Coconut Milk and it tasted awesome. At the time of writing, that recipe has yet to be posted, but keep checking back. It should be up there soon!
It is definitely on the liberal side to call a protein chia pudding a dessert, but it was sweet and cold without the blood sugar spike, so I think it’s kind of perfect. Basically, I soaked 3 Tablespoons of Chia with unsweetened homemade pumpkin seed milk, 1 scoop of Vanilla Vega Sport and some frozen berries, and it tastes fucking awesome. I eat some variation of a protein pudding, ice cream, or pancake (typically using Vega) almost every day and I LOVE the flavor.
In between my foods and my workout I promoted a post I had written on emotional eating, cleaned the gym that I do a trade with, got groceries, answered client emails, formulated a meal plan, met with a client in person, formulated and photographed said KeVita recipe, trained a client, showered, and recorded my Podcast.
With the exception of the dinner recipe (which I formulated and took time with as part of my work), each meal took me less than 10 minutes to prepare. It may seem overhwhelming to eat healthy, but once you get in the flow it can actually be super efficient.
What are YOU eating lately? Links and pictures, PLZ!
I haven’t done a “how I worked Wednesday” post in quite some time, and as my training has shifted and progressed in a number of ways in the past few months I thought it was high time to show you how I’ve been breakin’ a sweat. I consider my training to be one of the best parts of my day almost every time I do it, and though I know only a few will get anything out of seeing how many reps I do of what lift, the ones who like it will be greatly intrigued.
Basically, I do this for the fitness dorks AKA the people like myself. You’re welcome, guys!
A note: recently it has come to my attention that some people are annoyed by healthy living bloggers, because what they put out into the world seems full of judgement. I know there are the #eatclean, #noexcuses, #teamnodaysoff type of fitness social media personalities, but I want to say here and now that I am not one of them. Everything I share is to let other people in to my process, should they be interested. I do not wish to glorify crossfit, olympic lifting, interval training, or running. I have no idea if what works for me works for you. If your preferred method of exercise is pilates and walking, I think that is fucking excellent. You can be annoyed that I try to make my meals look pretty and pick the perfect tea towel before I photograph, but please don’t be annoyed with the perception that I am saying you should do what I do. I’m not! I trust your judgement on your fitness and your life as much as I trust my judgement for my fitness and mine.
And with that, onto the lifts!
Monday: 5 sets of 1 high hang snatch. I worked up to 65 lbs.
4 sets of 3 front squats. I worked up to 115 pounds.
3 sets of eight stiff legged deadlifts. I worked up to 120 pounds.
3 sets of
10 plate crunches
10 russian twists (10 each side)
1 minute plank
300 single jump ropes, 20 Back Squats at 105 lbs., 20 V-ups, 20 assisted Ring Dips, 200 m Sandbag Run
5 mile fasted cardio run
5 Sets of 2 halt squat cleans. I worked up to 100 pounds.
4 sets of 8 back squats. I worked up to 120 lbs.
5 sets of 2 dumbbell push jerks. I worked up to 30 lb. dumbbells in each hand.
2 sets of 30 second isometric hold back extensions
8 rounds for time of: 5 Burpees, 4 Box Jumps, 3 pike ups. My time was 7:23.
3 sets of 2 Snatch from blocks. I worked up to 65 lbs.
4 sets of 2 front squats + 1 dumbbell push jerk. I worked up to 120 lb. squat and 30 lb. dumbbells in each hand.
4 sets of 5 deficit deadlifts. I worked up to 120 lbs.
3 sets of
10 alternating arm V-ups (10 each side)
10 reverse crunches
10 side plank windmills (10 each side)
3 rounds, 1 min per station, of: Kettlebell Swings, Goblet Squats, Russian Twists
30 minutes fasted HIIT stair run intervals
How have you been workin’ it lately?
This week we talk about how we live a fit life with a host of other shit to do on a daily basis. We also talk about fitness plateaus- both physical and mental- and working through them with a little bit of grace and style.
Because we zip through a lot of subjects really quickly, and because I know that some of you will want little reminders after listening to the podcast, I thought it wise to type up a sort of cliff notes version of what we said to keep you both informed and linked up. I hope you enjoy!
First and foremost, neither Holly nor I are immune to stalls in our progress. In the past couple of weeks I have been dealing with some mental battles around my fitness, and it’s definitely shown up in my attitude from time to time. My training has been fun, yet aimless (The Barbell WOD is really a training program for the Crossfit Games, which I’m going to be honest, I don’t give a shit about competing in) and physically I have had moments of working my ass off but not being able to feel or see what I consider to be “enough” change. HUGE BUMMER.
BUT! Somewhere in the past week or so I had this thought: My eyes are fucking broken sometimes. When I feel down on my body that probably has more to do with my stress levels than my physicality. I both lift and look pretty fucking great, even without cheese grater abs. I can like myself no matter my fitness, and I can also redouble my efforts around finding a program that meets my needs in terms of goals if I want to. OR I can accept that I enjoy 90 minutes of cleans, jerks, and snatches three times a week and that my form has DRASTICALLY improved since starting the program that I’m on. MY HEART WILL GO ON. Done and done.
Holly has been dealing with her own stalls in training, and it was awesome to volley some ideas back and forth around how one might soothe the beast that is the little asshole inside your brain that says you suck. A few things we came up with were:
– Joining a gratitude list google group for community around the process (feel free to ask to join mine or start your own!)
After verbally high fiving one another Holly and I moved on to the question we get asked more than any other thing: “How do you manage to live that fitness life?”
Both of us agree that there is no greater tool than a calendar in the game of time prioritization. I use a giant paper calendar and map out my day by the hour, and Holly uses a google calendar doc. We both log our food, our exercise, our social time, our work, and our rest and meditation pretty much religiously. There isn’t a lot of room for spontaneity when one is running a business, prioritizing a training schedule, and cooking most of their own meals, which is both unfortunate and honest- but never fear! Both Holly and I write in our calendar one essentially blank day to hang with our loved ones and relax around our food and training. That one day a week is a sanity-saver and a game changer and reminds both of us that we are humans that exist in the real live open cool world.
In terms of food specifically, we both agree that a food prep day is basically vital for keeping to a healthy eating plan. Holly cooks all of her meals on one day of the week, divides them into tupperwares, and color codes those bad-boys with post-its. (!!!) I tend to either comb through my Pinterest bulletin board and make 3-4 recipes on a Sunday to enjoy throughout the week, or compartment cook (chop veggies, marinade tempeh, make a crockpot of beans, roast sweet potatoes etc.) and mix and match my meals day to day. Both of us tend to plan out our entire food week and eat similarly day-to-day with weekly changes to mix things up.
Making space for the actual lifting is not always the easiest thing to do, but for me it is one of the most positive aspects of my life, so I clear space for it like my happiness depends on it. I set alarms to make it happen, I recruit friends to lift with me, I work with a coach, I pop on a podcast that I have been dying to clear space to listen to and I get to it. There is no easy way to climb over a mountain of fear, fatigue, and general business and behind a barbell but I do it for my peace of mind. Maintaining peace of mind is a primary job of mine, and I believe that it should be for you, too. (Also P-fucking-S, lifting weights totally might not be the way YOU maintain peace of mind, and that’s completely 100% okay. I’m just saying, if you have an interest in fitness, getting involved in it can change your entire perception of self. It’s worth an early wake up!)
Holly said something really powerful to me about this subject that I keep replaying in my head: “We make reasons why we can’t and it is time to start making reasons why we can.” Fitness to me starts entirely with the attitude that I am worthwhile, and every time I feel stuck or sad PRing a lift reminds me that I am one that perserveres. I am a person that overcomes obstacles. Wellness is a gift I absolutely deserve.
I think you deserve it, too.
Last but not least, this week debuted a new section of the podcast, called One Rep Snax.
One Rep Snax are foods that fuel our body to build muscle, achieve ultimate bad-ass status, and revel in a little bit of flavor. Holly’s choice was Beyond Meat Grilled Chicken Strips, which she likes to dip in hummus and wrap in spinach leaves for a cook bit of fuel. Mine was Nuzest’s Clean Lean Protein in Creamy Strawberry flavor, which I like to mix with ice and peanut butter in my Vitamix to make a PB&J flavored protein ice cream.
What’s fueling your body and mind lately? How are you getting through your plateaus?