Day 29 of the Nutrition Challenge

Wednesday - Wednesday

Breakfast:

My usual coffee

1 egg

2 egg whites

1 chicken sausage

onions & mushrooms sauteed in 1/2 teaspoon of coconut oil

Strength Training today with Kelley - Beau was MIA :-)

1 high sitting box jump 24in, 24in& 25b plate, 24in & 45plate, 24in & 2 45plates

5x3 front squats 45kg

Shoulder Press 3RM 37kg

10% AMAP 33kg 14 reps

20% AMAP 30kg 12 reps

5x1 snatch press into overhead squat 15kg, 20kg, 25kg, 30kg

WOD:

10,9,8,7,6,5,4,3,2,1

Strict Pullups

40lb Balls Slams

Lunch:

Protein Shake

1.5 scoops of protein

16oz Almond Milk

1.5 tbsp Sunflower seed butter

1/2 banana

1 scoop of green superfood

Metcon WOD:

200 burpees (insurance) abs 120 reps of randomness. v-ups, weighted v-ups, side leg raises etc..

Dinner:

Homemade Beef stew with carrots and onions

Salad with berries and walnuts 1 tbsp balsamic vinaigrette

bacon wrapped dates (3 YUM)

1 glass of wine

Recipe and Quote of the Day!

I was talking about some amazing ribs I had in South Africa yesterday so I thought I'd look for a recipe to try out. Awww...I'm missing Cape Town right about now! This recipe was taken from The foodee's blog.

African Spiced Ribs:

Ingredients:

2 packages of pork or beef ribs, about 5lbs (I'm going to use beef)

3 TBS thyme

1 tsp of each of the following: cinnamon, nutmeg, cloves, coriander seed, cardamom, sea salt and freshly ground pepper.

1/4 cup melted coconut oil

drizzle of organic raw honey if you want

Directions:

Preheat oven to 275 degrees. Combine all spices and thyme in a bowl and mix. On a large baking sheet lined with parchment paper, lay out the ribs so that the fatty side is on top. Spread the spice mixture over the ribs evenly. Put in the oven and let bake for about 2 hours. Remove from the oven and drizzle with the melted coconut oil and a honey. Increase temperature to 325 and continue to cook for another 1 – 1.5 hours.

Quote of the Day!

There is an abundance of love in my life, the more love I give, the more I have to give & in turn receive. The supply is endless!

Day 28 of Nutrition Challenge

It's beautiful outside today - I wish I was at the beach!

Yay - I didn't have to get up at 6am today, that was nice.

Breakfast:

My usual coffee

1 egg

2 egg whites

1 chicken sausage no nitrates or preservatives from Trader Joes

Yellow onion and mushrooms sauteed in 1/2 teaspoon of coconut oil

Lunch:

4oz of angus chuck beef (leftovers from last night)

2 cups of steamed cauliflower with 1/2 tbsp butter mashed up

WOD:

Warm up:

200 burpees (100 I owed and 100 for insurance)

WOD: For Time: 22:54

1000m run

5 rounds

2 bar muscle ups

4 squat snatches 55lbs

8 pistols

1000m row

Abs: 40 weighted 12lb V-ups, 40 leg raises, 40 side V-ups

Dinner:

Slaters

2/3rds 50/50 burger

lettuce wrapped with 2 pieces of bacon, 1 egg, 2 tbsp of avocado, slice of cheese, 2 tbsp of chipotle mayo.

4 sweet potato fries :/

2 beers (1o0 burpees already paid!)

What a great Mavs & Heat game!! Go Mavs!! Eamon so much for your Heat in 5 games!!! Hahahaha!!

Recipe of the Day!

I went grocery shopping the other day and bought some ground lamb. I've never cooked with ground lamb so I thought I'd research for a recipe and post it. I plan to make this at some point this week.

I found this recipe on the paleo periodical website.

Lamb Feta Meatballs

Ingredients:

2 lbs. ground lamb

1/3 cup crumbled feta cheese

3 garlic cloves, minced fine

1/4 cup chopped fresh mint

2 tsp. dried oregano

2 tsp. kosher salt

1-2 Tbsp. Coconut Oil (or cooking fat of choice)

Directions:

1) Preheat oven to 375° F.

2) Combine all ingredients in large bowl. With clean hands, work together until thoroughly mixed.

3) Scoop about a tablespoon of lamb mixture and work into a 1 1/2-inch sphere, repeating process until all lamb meatballs are made. Place on rimmed baking sheet.

4) Melt oil in large saute pan over medium-high heat. When pan is heated, fill with meatballs (being careful not to crowd) and press on them lightly so they sit upright. Cook until brown on the bottom, about 3 minutes, then flip each meatball and cook for another 3 minutes. Repeat with remaining meatballs until all are browned on both sides.

5) As you remove meatballs, place them on the rimmed baking sheet (again, taking care not to crowd). When all meatballs are on the baking sheet, put them in the oven and bake until cooked through, about 15 minutes. Makes approximately 40 meatballs.

Personally, I'll only be making 1/2 of the recipe.

Something perfect to go with these lovely meatballs:

Make a greek salad! Simple ingredients I use for a greek salad are romaine lettuce, red onion, cucumbers, grape tomatoes & maybe some feta cheese. Dressing I just mix up some EVOO and apple cider vinegar with some salt & pepper to taste.

Day 26 of Nutrition Challenge

I love Sunday's

Breakfast:

Esther's Tacos

3 egg omelet with bacon, chorizo, onions, peppers, avocado and a little bit of cheese sprinkled on top. I also had 4 tortilla chips

Lunch/Dinner

6 Pacificos (more burpees just added)

4oz of tri tip

2oz of salmon

a huge serving of arugula salad

1cup of green beans

1 cup of asparagus

*I had about 5 chips with guacamole as well

Dessert:

mixed berries I opted out on the angel cake and whip cream!

Thanks Eamon for having us over for a yummy BBQ and some much needed sunbathing in the pool!

Day 27 of Nutrition Challenge

Monday ooohh what a fun day!!!

My day started at 6am YIKES!!! How do people wake up this early and function properly? I had to go to court for a speeding ticket this am - NOT FUN! A waste of time really!

Breakfast (noon)

1 egg

2 egg whites

2 TJ Turkey bacon

onion and mushrooms sauteed in 1 teaspoon of coconut oil

Strength Training:

Find max back squat 180lb

3x5 back squat 70%, 75%, 80%

156lb, 167lb, 171.5lb

3x3 power cleans

101lb, 123lb, 132lb

25 dead hang pull ups

3x12 reverse hyper extensions

1000m run

30 handstand pushups

Still need to do my 200 burpees which will probably be my metcon for the day and some abs

Lunch:

My usual protein shake

1.5 scoops of protein

16oz of almond milk

1.5 tbsp of sunflower seed butter

1 scoop of green superfood

1/2 banana

1/2 at 5pm for lunch & the other 1/2 around 8:30 after I did my metcon & abs

Metcon WOD:

200 burpees (and my alcohol penalty) Time: 16:40, Homer can confirm the time. I wasn't necessarily doing it for time but kept a decent pace. Abs 80 reps of V-ups, side V-ups & high leg raises off the bench.

Dinner: 10pm

12 oz of Angus Chuck Steak cooked in 1/2 teaspoon of coconut oil and seasoned to taste.

3 cups of spinach, 3 mushrooms, 1/4 cup yellow onion sauteed in 1/2 teaspoon of coconut oil. Added my beef to it after. Yum!!

Day 25 of Nutrition Challenge

!Super Saturday!

I love Saturday's especially starting off my day at Canyon CF with everyone! I walk in half asleep with my big cup of coffee and then wake up with a good WOD! So today I have a fun filled busy day ahead of me. First gym, obviously, then Angel game with my favorite aunt and cousin, and after meet up with a new friend for his birthday at Dave & Busters!

WOD:

In a team of 4 max reps = total score

6 min AMRAP max push jerk with 1 partner

I got 115lbs

6 min AMRAP max 20' box jumps & max 53lb kb swings

2 minute rest

6 minute AMRAP max tire flips with a partner

we flipped the tire 110x

6 min AMRAP max calorie row (I rowed 3 min, then partner rowed 3 min)

Total our team scored 1,536

Core tabata Flanagans 20 second 2 touch sit ups & 10 second bicycles

Breakfast:(I ate at 12:30pm)

1 egg

2 egg whites

2 TJ turkey bacon

mushrooms & onions all sauteed in 1 teaspoon of coconut oil.

My usual coffee as well

Lunch/Dinner (I ate at 5pm)

Lazy Dog Cafe

Cobb Salad with grilled chicken, eggs, avocado, bacon, tomato and a little feta cheese. I used approximately 2 tbsp of ranch dressing.

1st alcoholic beverage: Patron shot shaken with lime poured over ice :-) (50 burpee penalty)

Angel Game:

2 alcoholic beverage: Same thing as above (50 burpee penalty)

Dave & Busters:

3 alcoholic beverage: Same thing as above (50 burpee penalty)

After I ate a couple of handfuls of raw walnuts I'm going to guess it was approximately 20 walnut half pieces?? And I had a drink with regular sprite (I really can't remember the last time I drank regular sprite it was really sweet I didn't finish it) I did make myself another alcoholic beverage with vodka and cranberry but I didn't drink it cause I was driving home :-) FYI the 3 drinks I did have happened with many hours in between so I wasn't just shooting them back to back or anything crazy like that!