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24-Day AdvoCare Challenge

Please note: I am not an AdvoCare affiliate. I am working through parts of their 24-Day Challenge as a living example to readers who are interested in a challenge of this sort.

Scroll to the bottom for an introduction.

Day 24 & Beyond

Welp, the challenge is over!

It was a great experience and I hope you find my food, fitness, and feelings log helpful while you pursue your own challenge.

For continued support, I’ve created a few reference tabs:

  1. Recipe Index – this page includes a list/link to all of my recipes. I have marked “paleo-challenge-friendly recipes” with an ** for your easy reference.
  2. Paleo Essentials – this is a basic starter kit for a paleo/clean lifestyle that includes: a basic shopping list, recommended gadgets, and basic nutrition logic.
  3. AdvoCare Expert – my best friend, Morgan, is an official AdvoCare representative and can answer any questions you may have about the products. She can provide tremendous honest insight without the risk of “oversell.” She’s my trustworthy advisor for many things; supplemental nutrition is one of them.

And now for my more detailed recap …

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Food & Supplements:

FOOD

Post-challenge, I will continue to abide by my 80/20 nutrition standard. I eat clean/paleo 80% of the time and leave the remaining 20% to my indulgences.

The truth is … my clean/paleo food tastes good! I crave it, I enjoy eating it, and it always leaves me feeling full and happy.

I have excellent habits most of the time and don’t punish myself when I want an unhealthy treat.

After your challenge, don’t give up on your healthy eating habits but also don’t be afraid to reintroduce your other favorite foods in moderation.

Eat what makes your body, mind, and soul happy. Your body will tell you when it’s time for a kale salad and when it’s time for warm salted pretzel with mustard.

SUPPLEMENTS

Although helpful for a kick-start, I do not believe the majority of the supplements included in the challenge are necessary for sustaining life-long health and wellness.

I will give some thought to continuing Catalyst as I experienced more muscle growth and definition during the challenge. Having completed strict nutritional challenges before and maintained my regular fitness routine without such improvements, I have to attribute the gain to Catalyst.

Other than that, I will simply revert back to my daily intake of Costco-purchased Omega-3’s and Glucosamine Chondritin MGM.

{Costco has GREAT deals on vitamins and minerals.}

I will continue (and have always taken) Omega-3’s for a multitude of reasons. Primarily, Omega-3’s help my muscles recover more quickly from workouts in addition to serving as a primer for my metabolism.

I take Glucosamine Chondritin MGM for joint health. A couple years ago, I went on a running spree by completing one full marathon and 6 half marathons all in 6 months. I experienced a lot of pain in my hips and knees. I’d abused my joints to the point of borderline tissue damage. After extensive research and conferring with my own expert references, I landed on the decision to give Glucosamine a try. Glucosamine supports healthy tendons and cartilage. I tell people who are interested to give the supplement a full two weeks before they determine its affect. I believe it takes about two weeks for it to build up in your system before you start to feel the difference. On the flip side, it also takes about two weeks off Glucosamine before the pain comes back. Have patience. It could work miracles for relieving painful joints.

Workout:

CROSSFIT

I made myself two promises in 2013 with regard to CrossFit:

  1. WOD as Rx! (unless absolutely impossible)
  2. Perform at least one successful muscle-up before midnight strikes on December 31.

Working through a 100% clean diet in January supplemented by Catalyst was a great way to start off the year and my commitment to CrossFit.

The challenge allowed me to feel even more empowered as I entered into the world of “only Rx.”

{Only Rx is also known as the world of DNFs, low-round counts, and achy muscles.}

It’s going to be tough, but I know that my next plateau of CrossFit capabilities are just around the corner. In the meantime, I’m pushing through.

YOGA

I made one promise in the New Year with regard to yoga:

  1. Go to class.

When I adopted Gus, I granted myself a puppy leave. I couldn’t imagine not running home after work to shower him with kisses, play hide the chewy, and take thousands of blurry pictures on my phone. I missed yoga but I needed to be as present as possible during his early months. Gus is now falling nicely into his adolescent personality and doesn’t depend on me as desperately.

Yoga, specifically my Ashtanga practice, is calling.

TRI

This is the year I complete my first triathlon. Heck, let’s throw a century ride (100 mile bike ride) on the list too.

Although I didn’t train for a tri or a long ride during this challenge, I can apply the same lessons learned. Clean eating, no alcohol, and steady intake of necessary vitamins will put your body into the best shape for optimal physical performance.

When the time comes for my heavy training (especially leading up to competition day), I’ll revert to a 100% clean diet keeping a very close watch on water intake, sleep, and calculated rest days.

More info on this to come …

Notes:

Overall, I’m glad I participated in the challenge.

It’s simple, straightforward, and allowed me to completely detoxify my body after the holiday food mania. As I started off pretty healthy, my physique only changed slightly by dropping ~2% body fat and ~4 lbs. Most importantly, it left me with a clear head and feeling much more comfortable in my almost-too-skinny skinny jeans.

I attribute 30% of my positive results to the supplements in the program and 70% to my clean/paleo diet.

You can make tremendous changes in your body and life by simply adjusting the type of food you consume, how much you eat, and when you eat. Combine that with a consistent exercise regimen you enjoy and BAM! A whole new, happier you.

The AdvoCare 24-Day Challenge completes the circle of a “healthy diet and exercise” regime by providing the 3rd component of a healthy lifestyle change: supplements.

If you’re looking for a change in your life, I recommend the challenge. In the very least, it will provide perspective and a starting point for your own critical thinking and lifestyle design.

Put your thinking cap on and chose what is best for you.

Your partner in health,

Cassandra

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Day 23 – Wednesday, January 23, 2013

Food & Supplements:

30-Minutes Before Breakfast – MNS packet #1

Breakfast – Fortified Green Smoothie [2 Tbl chia seeds, 1 cup baby spinach, 1/2 cup blueberries, water, and 3 ice cubes], Egg White Souffle, black coffee water, and MNS packet #2

AM Snack – Surprise Starbucks Coffee 🙂

Pre-Lunch Supplement – MNS packet #3

Lunch – Paleo Dark Chocolate Chip and Walnut Cookies (yep)

PM Snack – Two Moms in the Raw nut and seed bar, beef jerky, water

Pre-Dinner Supplement – N/A

Dinner – balsamic salad, crab cakes, steamed spinach, red wine

Dessert – Paleo Dark Chocolate Chip and Walnut Cookies

Pre-Bed Supplement – 4 OmegaPlex

Workout:

Baseline WOD

For Time:

500 m row

40 air squats

30 abmat sit-ups

20 hand release pushups

10 kipping pull-ups

My Time: 5:59

Notes:

To say today was a whirlwind would be an understatement. I had a morning to prep for 3 days away from the office, a lululemon athletica event, and one of my best friend’s wedding. My 6 hour trek on the road, including a stop in CS to drop off 3 pups and a parrot (yes, you can call me Noah), landed me in Dallas. I can’t wait to help, celebrate, and rejoice over this very special day (um …extended weekend) for Julie and Bryan.

Because I’m headed to champagne/wedding central, my 24-day challenge was cut a little short. I followed my strict challenge protocol until about mid morning.

I texted my CrossFit coach, Emily, with a desperate plea to drop in for my final challenge benchmark WOD. Emily graciously met me at an odd morning time AND she showed up with the tastiest “the challenge is over” latte. The WOD went well and I shaved 10 seconds off my time. Better yet, the coffee was a vanilla latte mix with a chai/spice mix-up. Yep, it was delicious … and yep, I have the most wonderful coach in the world.

I hurried home to whip up a batch of my friend Julie’s favorite cookies, chocolate chip walnut, paleo-ized. I can’t lie – this may be the BEST paleo (if you count honey and dark chocolate chips as paleo) dessert I have EVER made. I ate three and called it lunch. Whoopsie? I saved a few dozen for Julie (she liked them) and promise to post the recipe in her honor before the end of the week.

My friend Morgan and I arrived in Dallas just in time for dinner at their local favorite pasta joint. I couldn’t get past the crab cakes, so passed on the pasta.

Although my nutritional challenge is over, I will continue to document over the next few days as I take my measurements and post a final overview.

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Day 22 – Tuesday, January 22, 2013

Food & Supplements:

30-Minutes Before Breakfast – MNS packet #1

Breakfast – Fortified Green Smoothie [2 Tbl chia seeds, 1 cup baby spinach, 1/2 cup blueberries, water, and 3 ice cubes], Egg White Souffle, black coffee water, and MNS packet #2

AM Snack – Garlic Kale Chips

Pre-Lunch Supplement – MNS packet #3

Lunch – grilled chicken quarter, bacon green beans, pickles, iced tea

PM Snack – Spicy Roasted Cashews

Pre-Dinner Supplement – N/A

Dinner – Pork Piccata Salad [grilled pork with a fresh lemon caper sauce on a bed of arugula and swiss chard], water

Dessert – almonds

Pre-Bed Supplement – 4 OmegaPlex

Workout:

A. 15′ Find 1RM Power Clean (today’s max = 115)

B. 10′ 6×2 @85% TnG

Mobility

C. For Time: 21-15-9 10-12′ cap

Front Squat @60-70% of A

HSPU

Notes:

Finally! Back at CrossFit. If I could have added about 3 more hours in my day, I also would have attended an evening yoga class.

My system has been pretty slow, despite the probiotic included in the MNS packets, so I called in the big guns: kale chips.

I put my fresh farmer’s market curly kale to good use in a batch of fresh garlic kale chips. Nothing says “good morning!” quite like a heavy cloud of garlic wafting through the house at 7 a.m. You’re welcome family … you’re welcome. (family was not very thankful)

I felt great at CrossFit. I even stuck with the big kids for the hand stand push ups!

This challenge gets easier the closer you get to the end. The eating habits are becoming just that … habit. Keep up the great work. You won’t want it to end.

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Day 21 – Monday, January 21, 2013

Food & Supplements:

30-Minutes Before Breakfast – MNS packet #1

Breakfast – blueberries, black coffee, and MNS packet #2

AM Snack – banana

Pre-Lunch Supplement – MNS packet #3

Lunch – Jason’s Deli Salad Bar w/Grilled Chicken [mixed greens, bell pepper, 2 hard boiled eggs, cucumber, zucchini, bacon bits, and sunflower seeds], French Onion Soup [no crouton or cheese], apple slices, and water

PM Snack – Spicy Roasted Cashews

Pre-Dinner Supplement – N/A

Dinner – Papouli’s Gyro Salad (no pita, dressing, feta, or tatziki), fresh pear, and water

Dessert – Frozen Banana & Almonds

Pre-Bed Supplement – 4 OmegaPlex

Workout:

None

Notes:

Doozie of a day! My morning started extra early with a trip to see a client and kickoff a new project. Because of the timing, I had to opt out of my morning CrossFit WOD and instead found myself driving through Whataburger for a quick breakfast – HA! How about that for a polar change?

I didn’t get to eat my Whataburger, if you’re wondering why I didn’t report it above. When I hopped in my colleague’s car for the drive North, I remembered how CRAZY it would make him to hear the wrestling of paper, scraping of egg off tortilla, and smacking of fingers and lips. While my colleague is one of the sweetest people on the planet, he’s also one of the most persnickety. If you touch his desk, he’ll politely wait until you leave before he wipes your finger prints off the polished wood. Makeshift paleo tacos in the back seat of his car were not gonna fly.

I was famished after my fruit-only morning and hardly hid my enthusiasm for lunch. I recommended Jason’s Deli for the entire group. Their salad bar is pretty great – I was looking forward to stuffing myself with a lot of veggies. Ask for a side of meat (I like their grilled chicken) if you want to top your salad with a protein other than hard boiled eggs.

I really wanted to attend an evening yoga or CrossFit class, but couldn’t negotiate the timing. I needed to spend the evening prepping for another fun lululemon athletica event. Buffalo Jerky anyone?

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Day 20 – Sunday, January 20, 2013

Food & Supplements:

30-Minutes Before Breakfast – MNS packet #1

Breakfast – La Madeleine: Spinach Egg White Omelet (with red bell peppers and mushrooms), side of bacon, side of strawberries, black coffee, and MNS packet #2

AM Snack – green apple, walnuts, and iced green tea

Pre-Lunch Supplement – MNS packet #3

Lunch – Paleo Beef Nachos, Virgin Paleo Margarita (minus the sweetener), and water

PM Snack – N/A

Pre-Dinner Supplement – N/A

Dinner – Pork Chop, Scalloped Sweet Potatoes, and Paleo Caprese Salad

Dessert – Frozen Banana & Pecans

Pre-Bed Supplement – 4 OmegaPlex

Workout:

None

Notes:

Another slow Sunday! I’m feeling pretty good. My back is finally moving more fluidly after the intense WOD on Thursday.

My hunger has been peaking during snack time. I get ravenous in between meals and find myself devouring the fruits and nuts within reach. I need to do a better job of surrounding myself with veggies to snack on (like kale chips) instead of fruits.

The fruits are good, but my system neeeeeeeeds more leafy greens.

Today I finalized my recipe for Paleo Beef Nachos. They were SO yummy (recipe coming soon). I really miss margaritas and after sitting around the table watching my whole family grab their beverage of choice, I hit my limit. I sprung up from the table, grabbed a glass, and made myself a virgin marg. It hit the spot! I don’t need the tequila … it’s just something about the salt, lime, and awesome pucker of a margarita that makes a sunny football day even better.

I was really full from the nachos (finally!) and didn’t need a snack before dinner. Dinner was great … but afterwards, I needed ice cream. I’ve been having fantasies about the Strawberry Banana Rendezvous from Cold Stone (a guilty pleasure from college) and decided it’s time for a substitute. I chopped up a banana and stuck it in the freezer. It wasn’t totally frozen by the time I plated up, but it worked! It completely cured me of my ice cream craving.

I have a feeling the banana basket is going to empty much more quickly than normal … and find themselves peeled and chopped in the freezer. Yumm.

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Day 19 – Saturday, January 19, 2013

Food & Supplements:

30-Minutes Before Breakfast – MNS packet #1

Breakfast – 2 over-easy eggs, bacon, turkey sausage, blueberries, black coffee, and MNS packet #2

AM Snack – 1/2 orange, beef jerky, water

Pre-Lunch Supplement – MNS packet #3

Lunch – Genghis Grill Paleo Bowl [sliced beef, LOTS of dry seasonings (cajun seasoning, dragon salt, garlic), LOTS of peppers & onions, 2 eggs, jalapenos, cilantro, and cauliflower instead of rice/noodles], iced tea

PM Snack – small pear and pistachios

Pre-Dinner Supplement (snack) – 4 peel n’eat shrimp w/lemon, handful mixed berries, and 1 glass of cabernet sauvignon

Dinner – Bacon-Wrapped Tenderloin Medallion, asparagus, mixed veggie salad (romaine, tomatoes, carrots, cucumbers), and

Dessert – tiny mixed fruits, and 1/2 a mango with chili powder

Pre-Bed Supplement – 4 OmegaPlex

Workout:

None

Notes:

Today we tackle the challenging topic of …what on earth do you eat at a wedding when you’re on a strict paleo challenge?

This afternoon/evening I had the great pleasure of watching a childhood friend marry the love of her life. Prayers must have been numerous and very affective because the blustery January weather unexpectedly left town to allow for an outdoor ceremony set in the mid 60’s. It was absolutely beautiful. Aimee was radiant and her family overjoyed.

After the ceremony, appetizers were served. I was so happy when I saw a station of peel n’eat shrimp and mixed fruit. Score! I’m not going to starve.

In the spirit of full disclosure, I also opted for a glass of cabernet sauvignon.

Okay, I understand that alcohol is a no-no on a strict paleo challenge. I also believe in finding your own way and thinking critically about what is important. Aimee’s wedding is a one-time thing. I wanted to toast to her family, meet their friends, and laugh about childhood memories over a glass of red.

I’m an ancestry mut (like everyone else) and have roots linking to the Irish, German, Native Americans, Spanish, and … Texas A&M. In other words, I can handle my liquor. On this night, however, I nursed my glass of cab for an unheard-of 3 (almost 4) hours. Of course questions like, “do you want a nipple for that wine?” were thrown my way, but I did not falter. As long as I had an almost full glass of wine in front of me, I felt completely part of the party.

Dinner was served. I passed on the tomato bisque, dreamed of dunking bread in the ranch dressing, and ate my salad dry. The main course was a delicious and generous bacon-wrapped beef tenderloin medallion served in a oh-so-tasty ajus. I’m sure there were some questionable ingredients in the sauce, but I didn’t care. I was hungry.

I had half a glass of wine left when it came time for the toasts. I finished off the evening ordering round after round of “water, straight up” from the bar tender.

For dessert, I force-fed my closes friends a bunch of adorable mini desserts all missing their fruit garnishes. I was still a little hungry and the baby fruits were too cute!

It was an awesome evening and I’m so happy for the new couple.

When I got home, I cut myself up a fresh mango and sprinkled with chili powder. Delish.

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Day 18 – Friday, January 18, 2013

Food & Supplements:

30-Minutes Before Breakfast – MNS packet #1

Breakfast – 3 innards from a bacon and egg Whataburger taco (no cheese), black coffee, and MNS packet #2

AM Snack – Banana, water

Pre-Lunch Supplement – MNS packet #3

Lunch – Paleo Tuna & Green Apple Salad (recipe under development), water

PM Snack – Spicy Roasted Cashews

Pre-Dinner Supplement – N/A

Dinner – Fajita Shrimp Salad [romaine, grilled shrimp (no butter), avocado, grilled zucchini, salsa], water

Dessert – N/A

Pre-Bed Supplement – 4 OmegaPlex

Workout:

None – need to rest

Notes:

I am in SO much pain from McGee. I know I have no permanent damage, but my back is tender to the touch. Pretty sure my makeup looked like a 5 year-old had control of the mascara because I couldn’t lean over the sink to see myself in the mirror. I know the pain will be worth it. I’d love to put a new PR on my dead lift 1 rep max. Until then, I’m downing Omega 3’s like nobody’s business.

[Note: In addition to being great for heart health, reducing your blood triglyceride count, and helping to alleviate arthritis, Omega 3’s have tremendous muscle health benefit. Daily intake decreases inflammation and can help your muscles recover much more quickly from intense workouts.]

I do believe I’m getting stronger. My arm and ab muscles are becoming much more defined and my head is clear.

Although I do still miss the occasional Mimosa Sunday, Margarita Friday, and mid-week Thai delivery with a bottle of red wine, the clarity and strength is starting to feel worth it.

I still miss chocolate, but the cravings are few and far between. When I need something sweet, I grab an apple and guzzle water. Before I know it, the cravings are gone.

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Day 17 – Thursday, January 17, 2013

Food & Supplements:

30-Minutes Before Breakfast – MNS packet #1

Breakfast – Fried Egg Spinach Salad, bacon, blueberries, black coffee, water, and MNS packet #2

AM Snack – Banana, water

Pre-Lunch Supplement – MNS packet #3

Lunch – Blackened Tuna, Mango & Arugula Salad [from Paesanos], water

PM Snack – small handful of pistachios, fresh green pear, and water

Pre-Dinner Supplement – N/A

Dinner – Grilled Chicken Pizza Bowl [recipe under development!], water

Dessert – N/A

Pre-Bed Supplement – 4 OmegaPlex

Workout:

McGee

30′ AMRAP:

5 Deadlift 275/185 (I Rx’d at 185)

13 HR Push Ups

9 Box Jumps 24/20

Notes:

The Elite CrossFit WOD page couldn’t have said it any better: OMG McGee.

This was my first introduction to McGee. The meeting was similar to a blind date.

I’d never heard much about McGee except that he was a hero …a hero! I was pretty excited to meet him so I wore my new favorite lulu pants. When I got to the box and read what all McGee involved, I started to get butterflies. I thought: this could work. Maybe we’re compatible! I love dead lifts and feel pretty confident about my box jumps. Yes, this match has some real possibilities. 30 minute AMRAP?! Wow, that’s a friggin’ long time … but maybe McGee is worth it.

I put my best foot forward and decided on Rx. Anything for McGee.

The cocktail and appetizer round came and went, McGee and I were getting along great. He was impressed that I could tap-n’-go five 185# dead lifts! My max is only 215 … he said I was a natural. That McGee is such a flirt.

Everything was fine …until the main course. My blind date with McGee took a very wrong turn.

It started at round 3 or 4. I started to think his jokes really weren’t that funny and … this 185# dead lift is getting pretty heavy. Tap-n’-go’s were history. I started moving the bar one at a time.

I was desperate for breaks from the heavy dead lifts. I couldn’t wait for the pushups and box jumps. McGee was starting to wear on me.

I decided at round 5 that I wanted the date to be over. I looked up at the clock, hoping to see that I could easily skip out by saying “wow, it’s late, I really should be going.” Nope. We were only HALF WAY THROUGH. Dang!

It was the longest blind date of my life.

I managed to squeeze out three more rounds in the last 15 minutes. I finished round 8 with about 2 minutes to go … I couldn’t lift another 185# dead lift. I was SO over McGee.

I thanked him for the date, told him I’d call, and high tailed it home vowing never to see him again.

[Okay, okay.. maybe one day I’ll give him another chance; but we both have some major things we need to work on.]

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Day 16 – Wednesday, January 16, 2013

Food & Supplements:

30-Minutes Before Breakfast – MNS packet #1

Breakfast – Fried Egg Spinach Salad, bacon, blueberries, black coffee, water, and MNS packet #2

AM Snack – Banana, water

Pre-Lunch Supplement – MNS packet #3

Lunch – Seared Turkey and Mixed Vggies, water

PM Snack – Spicy Roasted Cashews

Pre-Dinner Supplement – N/A

Dinner – Papouli’s Gyro Salad (no pita, dressing, feta, or tatziki), and water

Dessert – a fresh pear

Pre-Bed Supplement – 4 OmegaPlex

Workout:

A. 10′ Skill Work HSPU strict and kipping

B. Half Nate 10′ AMRAP:

2 Muscle Ups (I worked on transition drills, 5 at a time)

4 HSPU (my coach spotted my kipping attempt ups)

8 KB Swings (I used a 53# kb)

My results: (I can’t remember! I’ll check our box board and update.)

C.Hanging L Sit Hold 3x30s

Notes:

My energy is pretty high! I have a little help from coffee in the mornings, but I have a good deal of energy sustained throughout my day.

Although I’m marking my MNS packets when you’re supposed to take them, I hardly ever get it exactly right. I don’t think there’s really any harm if you mess up and have to catch up later.

If you’re new to the MNS part of the AdvoCare 24-Day Challenge, I’ll explain a little. The first 10 days of the 24-Day Challenge is the 10-day cleanse. There are detailed instructions about when you’re supposed to take various supplements, probiotics, and fiber drinks. After the 10 days are up, you move into the MNS part of the challenge. This takes up the last 2 weeks of the challenge. You keep taking Catalyst (if you so choose) and the OmegaPlex, but you add in a series of 4 vitamin packets throughout your morning. The 4 packets are attached to each other and clearly marked with instructions on when you’re supposed to take them. Ideally, you take #1 30 minutes before breakfast, #2 with breakfast, #3 30 minutes before lunch, and #4 with lunch. I don’t think I’ve had a single day where I took the vitamins as directed and I feel fine. Sure, follow them if you can; but if you’re like me and you have trouble remembering simple things like where you last saw your phone, worry not.

My energy is pretty high but I have to admit that when I eat 100% clean/paleo (and while not taking supplements) I have high energy. I believe that the diet folded into this challenge has the largest impact on the body and energy levels.

Even though I had no problem powering through, today was long and tough. I called in an order of therapy Gyro Salad from my favorite local Greek restaurant. It was delicious. Although I can’t share the salad with you, I can share this awesome comic from The Oatmeal. I, like so many other dog owners, can totally relate. It, combined with the crispy mystery gyro lamb meat, totally lightened my day.

[Warning! there’s some foul language in the comic (as with most of their comics), but it’s well placed and totes hilarious.]

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Day 15 – Tuesday, January 15, 2013

Food & Supplements:

30-Minutes Before Breakfast – 16 oz. Local Coffee House Brew (black), MNS packet #1

Breakfast – Fortified Green Smoothie [2 Tbl chia seeds, 1 cup baby spinach, 1/2 cup frozen mango chunks, water, and 3 ice cubes], Egg White Souffle, water, and MNS packet #2

AM Snack – Banana, water

Pre-Lunch Supplement – MNS packet #3

Lunch – buffet brisket salad (brisket, mixed greens, mushrooms, carrots, cucumbers), and unsweetened iced tea

PM Snack – None

Pre-Dinner Supplement – N/A

Dinner – Grilled Chicken Frittata [chicken, egg whites, spinach, roasted salsa, guacamole], Tangerine & Spinach Salad, and water

Dessert – Frozen Clementines (follow these instructions minus the chocolate), and lemon herbal tea

Pre-Bed Supplement – 4 OmegaPlex

Workout:

I had a 2-fer! I love days like this.

AM CrossFit:

A. 15′ Find 1RM Front Squat (I finished at 160#)

B. 10′ 5×3 @75% (I used 120#)

C. 5RFT:

Half Gasser

5 Power Clean 205/135 (I used 95#)

7 Burpees

I finished in 11:24

PM Yoga:

A treat! Another Ashtanga Level I class led by the lovely Kimberly Culp.

Notes:

I had a rough morning at CrossFit. Technically, I put 5# on my previous front squat 1-rep max, but after 5 months, I’d expect myself to put up a bigger jump.

Today’s WOD called for 135# cleans. Although I can do 135# cleans (one …. at a time …. with some serious breaks), I didn’t have it in me this morning. Wanting me to finish the WOD, my coach advised that I work with 115#. I got in a successful practice rep and waited for the clock to count down for our start. After coming in from the first arctic 1/2 gasser, I couldn’t successfully complete a single 115# clean. We took off weight and I worked through at 95#. It was a defeating feeling BUT I know I’ll get there. One day. Today was just not my day. I guess.

I offered myself a little Local Coffee TLC and rushed home for a record-breaking shower/get-ready session. I dialed my shower tunes to a The Walkmen – “The Rat” random genius mix. That was a great decision and the day’s turning point.

I went to a large industry forum downtown for my day job. Bad news? I forgot snacks and water. Good news? They had bananas (bruised) and the tiniest glasses of water you’ve ever seen! I made due.

I scheduled myself for an evening yoga class. I don’t know how to begin to tell you how centering and grounding yoga (specifically Ashtanga) is for me. It’s my reset button. Sure it’s physically exhausting and I’m by no means an expert, but I get so much out of it.

Kimberly Culp, our bubbly and wise instructor, lightened the evening with a fun playlist of Coldplay remixes and her hilarious inner monolog. She reminded us, when we were attempting a particularly tricky pose, to “not worry if we don’t get it perfect – it’s just yoga and nobody is watching.”

At first I thought: “NO. It is not JUST yoga!! It’s Ashtanga! …I must focus. I must concentrate! I must keep up my Ujjayi breathing!!”

[In case you’re new here, allow me to now tell you that I’m a neurotic crazy person. I’m a perfectionist and sometimes need to be reminded of very basic things like: nobody’s life depends on it … and … chill out. My favorite and most common remark is: “Wow. Poor Austin.” Haha. My friends are SO funny.]

Anyhew … thanks to Kimberly, I suddenly remembered to stop taking it so seriously. I loosened up, had a ton of fun, and then even felt better about my crappy CrossFit morning.

Happy Tuesday!

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Day 14 – Monday, January 14, 2013

Food & Supplements:

30-Minutes Before Breakfast – MNS packet #1

Breakfast – 3 innards from a bacon and egg Whataburger taco (no cheese), banana, black coffee, and MNS packet #2

AM Snack – Spicy Roasted Cashews

Pre-Lunch Supplement – MNS packet #3

Lunch – Paleo Tuna Salad Wraps, blueberries, water, and MNS packet #4

PM Snack – Apple

Pre-Dinner Supplement – N/A

Dinner – Grilled Chicken, Strawberry Spinach Salad, Sweet Potato Fries, and water

Dessert – N/A

Pre-Bed Supplement – 4 OmegaPlex

Workout:

None

Notes:

Day 14! Two weeks into the challenge.

I can tell my body is deflating a little. My holiday puff is pretty much gone and my jeans are fitting more loosely.

I decided to stay one more evening with Austin in his home town of San Angelo before driving back. Gus and I hit the road early on the exceptionally cold Monday morning (23 degrees!). I shivered my way through the Whataburger drive through for a strange but delicious breakfast. I ate the egg and bacon innards from three tacos and they were actually tasty! I really enjoy driving early and was grateful for the extra time with Austin, but my delayed trip caused me to miss my morning CrossFit window. I found out when I got to SA that I missed out on one of my favorites: The Filthy Fifty. […yeah, I’m one of those weirdos who enjoys WODs like that]

Although my cravings are much more manageable now, I vowed today that my first plan of attack after the 24 days is to devour one of these.

Drool.

I’ll wash it down with a glass (or 3) of champagne …or prosecco …or anything else that makes me feel special and bubbly.

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Day 13 – Sunday, January 13, 2013

Food & Supplements:

30-Minutes Before Breakfast – MNS packet #1

Breakfast – 2 over-easy eggs, breakfast sausage, fresh sliced tomatoes, blackberries, orange slices, a banana, coffee, and MNS packet #2

AM Snack – 1/2 fresh pear slices, 1/4 cup pistachios, and water

Pre-Lunch Supplement – MNS packet #3

Lunch – BLT Salad [romaine, grilled chicken, bacon, avocado, cucumber, and tomato], water, and MNS packet #4

PM Snack – N/A

Pre-Dinner Supplement – N/A

Dinner – Taco Salad [ground taco meat on a bed of shredded lettuce, avocado, tomato, salsa, and pickled jalapenos] and water

Dessert – N/A

Pre-Bed Supplement – 4 OmegaPlex

Workout:

None – Rest Day

Notes:

One more full day in San Angelo. I cherish these seemingly slow moving days. It was too cold to do much outdoors. We watched Gus from the kitchen window as he hopped the neighbor’s fence to play with their chocolate lab. Good news is I’m raising a friendly dog. Bad news is I’m raising that annoying neighbor child (dog) who constantly invites himself over for koolaid and cookies. Luckily, the neighbors were grateful for the entertainment and were left with a tuckered-out pup of their own.

Austin’s Mom was very sweet and whipped up a delicious paleo-friendly breakfast. I gobbled up as much as I could, was full for about 30 minutes, then went back for a snack. Note that when you’re eating only clean/paleo foods, you will be hungry often. Your body can quickly processes and be ready for more nutrients before you finish washing the dishes. Keep a stash of fresh fruits and snackable veggies for your in-between meals.

I don’t think Austin was hungry all weekend. Every-time he turned around I wanted to “split a pear?”… “go find bacon?” … “go eat dinner?”

I ate both lunch and dinner out. Eating out is simple. The safest foods are salads. Be sure to ask for no cheese, no dressing, no croutons, and hold any non-challenge friendly veggies such as corn or potatoes.

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Day 12 – Saturday, January 12, 2013

Food & Supplements:

30-Minutes Before Breakfast – MNS packet #1

Breakfast – Machacado Con Huevos, Barbacoa, a banana, coffee, MNS packet #2

AM Snack – freeze dried apples, green tea

Pre-Lunch Supplement – MNS packet #3

Lunch – Paleo Meat Loaf, Swiss Chard and Roasted Beet Salad, Blackberries and Cream, and MNS packet #4

PM Snack – freeze dried bananas & strawberries, green tea

Pre-Dinner Supplement – N/A

Dinner – Paleo Meat Loaf, Asparagus, and a large dinner salad [chopped iceberg lettuce, tomatoes, carrots, avocado, green bell pepper, and spicy mustard for dressing], water

Dessert – N/A

Pre-Bed Supplement – 4 OmegaPlex

Workout:

Hiking with Gus and my honey.

Notes:

Today was my first full day in San Angelo. Travel can make a paleo challenge seem difficult if you’re not prepared. Luckily, I’ve got a great support system and have been eating paleo on the road for years now. Austin’s favorite burrito shop, Diegos, is a good example of how you can turn a menu of gut bombs into a healthy meal. I just ask for a cup of the tastiest taco stuffings, hold the tortilla, and enjoy with a fork! Pretty simple. Their barbacoa is delicious and I really like their machacado con huevos (dried beef with eggs) because they add a lot of bell peppers and onions to the mix. I finish off the meal with a banana and am good to go.

Austin’s Mom was gracious enough to let me take over her kitchen for my Saturday recipe development session. I used her meat loaf recipe as a starting point for my research and got busy experimenting. I need to refine the dish just a bit more and then will officially post the recipe.

In San Angelo, we’re lucky enough to have the ability to explore some beautiful areas. Austin and I took Gus for a nice long walk along the river. Gus was off his leash and loving every second. Gus isn’t exactly your poster-puppy for listening skills, smarts, or coordination. He runs like Phoebe, eats acorns, and is afraid of almost everything. That being said, he’s reminds me to enjoy the daylight, make friends whenever possible, and eat what looks tasty (in his case, sticks, acorns, and [heaven help me] deer poop).

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Day 11 – Friday, January 11, 2013

Food & Supplements:

30-Minutes Before Breakfast – 16 oz. Local Coffee House Brew (black)

Breakfast – Fortified Green Smoothie [2 Tbl chia seeds, 1 cup baby kale, 1/3 cup fresh blueberries, water, and 3 ice cubes], Egg White Souffle, and water

AM Snack – 1/4 cup Spicy Roasted Cashews

Pre-Lunch Supplement – [missed it]

Lunch – Carrots and Paleo Pecan Hummus, Beef Jerky, pistachios, and water

PM Snack – N/A

Pre-Dinner Supplement – [missed it]

Dinner – Steak Fajita Salad [lettuce, steak fajita, fresh tomatoes, guacamole, salsa]

Dessert – N/A

Pre-Bed Supplement – 3 Catalyst, 4 OmegaPlex, and 1 full day of MNS packets

Workout:

Rx: 135/95

800 m run

30 power cleans

800 m run

30 front squats

800 m run

My results: Rx @ 24:25

Notes:

Even though my meals and supplements seemed like a mess (because they were), I had the BEST day.

I woke up nice and early for a very chilly and intense CrossFit session. Sticking to my only-Rx-from-here-out rule, I loaded up my bar to total 95# and asked my coach again about the time limit. I was pretty nervous. [30 minute limit …if you’re curious.]

The workout went better than I thought! My cleans weren’t tap n’ go, but I stuck to a pretty decent pace. I tackled the 30 squats 5 at a time. The 800 m runs were a peaceful reprieve from the box clatter and my bleeding thumb rubbing on the bar.

After CrossFit, I chose to treat myself to a cup of my favorite drip coffee in town. Local Coffee is by no means close to my house or office. It is, however, on the way back (kinda) from CrossFit. I usually get there 5 minutes after open and am probably deemed a little too cheery for 6:35 a.m.

I must have been delirious from workout, good coffee, and good health endorphins because I completely forgot to take ANY of my supplements.

I remembered just before I went to bed. So, I took them all at once. I took so many vitamins, I felt full.

Of course, I don’t recommend this. Take them as directed.

I’d planned on leaving my office at noon so that I could go home, eat lunch, pack, and grab Gus for our drive West. I left the office at 3:30 (typical) and missed lunch. I scrambled on the road for food and found a packet of beef jerky and pistachios. That’ll do!

By the time I got to San Angelo, Austin had an awesome beef fajita salad waiting for me. He’s the best.

For dessert, I had a barrel of vitamins.

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Day 10 – Thursday, January 10, 2013

Food & Supplements:

30-Minutes Before Breakfast – ProBiotic Restore & 3 Catalyst

Breakfast – AdvoCare Fiber Drink in Green Smoothie [1 cup spinach, 1/3 cup fresh blueberries, water, and 3 ice cubes], Egg White Souffle & hot Mango Ceylon Black Tea

AM Snack – Venti Hot Green Tea

Pre-Lunch Supplement – N/A

Lunch – Whataburger Grilled Chicken Salad [romaine, carrots, cherry tomatoes, grilled chicken breast, and grainy mustard for dressing], water

PM Snack – N/A

Pre-Dinner Supplement – 4 OmegaPlex & ~20 oz. water

Dinner – Seared Pork Tenderloin, 1 cup Cilantro Lime Cauliflower Rice, 1/2 cup Steamed Green Beans and Almonds

Dessert – 1/2 large green apple in lemon juice

Pre-Bed Supplement – N/A

Workout:

None – Out Sick

Notes:

Last sick day! I’m feeling much better but know one more day of rest is best.

Today was a doozie. I spent most of it in a car commuting the few hours to and from a client meeting – hence, the Whataburger salad.

If you find yourself in a similar situation of needing food on the road, know that you CAN order a Whataburger Garden Salad WITH grilled chicken and WITHOUT cheese, dressing, or croutons. They may huff and puff because now they have to customize something that most people eat off the shelf, but it can be done. Don’t worry if they take out their frustration on you by leaving you without a fork – forcing you to wait two hours until you can 1) wash your hands and finger food it, or 2) find a fork yourself. It’s worth it to not mess up your challenge.

This is also the last day of the cleanse! Glad to put the fiber drinks behind me. I’ve talked to a lot of people who like them, so maybe I’m the crazy one. I just think they’re geeeeross. I prefer my morning green smoothies with a hint of sweetness from seasonal fruits. On that note … no, I don’t ONLY use blueberries in my morning smoothies (despite what’s recorded thus far). I just happen to have barrels of the stuff stored up. To mix up my smoothies, I’ll add all sorts of fun fruits: mango, strawberries, papaya, banana, kiwi, tangerine, and peach.

When the dinner menu came up and salad was up for consideration, I almost started crying. Seriously. I’m a crazy person.

I can’t do another salad. Salad and I need to go on a break. Not a breakup, just a break. I think the Whataburger put me over the edge. Spending 2 hours staring at a salad you can’t eat and don’t really want messes with your psyche.

I needed something warm, filling, and that left me with the stuffed and satisfied feeling of an indulgent meal. We opted for a delicious grilled pork tenderloin and a heaping portion of my Cilantro Lime Cauliflower Rice. Oh man, I was set. I happily cleaned up, snuggled up on the couch to shed a few tears and cheers over the Big Miracle, and went to bed with a smile on my face.

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Day 9 – Wednesday, January 9, 2013

Food & Supplements:

30-Minutes Before Breakfast – ProBiotic Restore & 3 Catalyst

Breakfast – AdvoCare Fiber Drink in Green Smoothie [1 cup baby kale, 1/3 cup fresh blueberries, water, and 3 ice cubes], Egg White Souffle & coffee/water

AM Snack – water

Pre-Lunch Supplement – N/A

Lunch – Paleo Turkey Wrap, Almond Butter Banana, and water

PM Snack – Paleo Pecan Hummus with carrot sticks, water

Pre-Dinner Supplement – 4 OmegaPlex & ~20 oz. water

Dinner – Paleo Spaghetti (zucchini ribbons) with Meat Sauce, Tangerine Spinach Salad [spinach, almonds, tangerine, kosher salt, pepper, and lemon oil], and water

Dessert – Paleo Apple Cobbler (made without the honey)

Pre-Bed Supplement – N/A

Workout:

None – Out Sick

Notes:

I’m on the mend! Most of my symptoms are fading. I’m just left with a dizzy fog. I went back to the office today and spent most of it coughing behind my closed door. I only saw one person reach for the Purell after they saw me touch a door knob. Victory!

Because I haven’t been working out (and probably because of the bug), my appetite is at an all-time low. I’m still eating a good amount – but I feel like I’m forcing the food down. I’m nervous about this calm before the storm. I know that once my engine is up and running at full speed, I’m going to be ravenous. Spending the weekend with Austin’s family. I better pack an arsenal of jerky and other snacks I can keep in the room. Otherwise, I’ll be known as the girl who ate everything in the house.

One more day of the 10-Day Cleanse before the rest of the vitamin-charging challenge. I’m ready for the next step and to see what affect this all has on my body.

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Day 8 – Tuesday, January 8, 2013

Food & Supplements:

30-Minutes Before Breakfast – ProBiotic Restore & 3 Catalyst

Breakfast – AdvoCare Fiber Drink in Green Smoothie [1 cup baby kale, 1/3 cup fresh blueberries, water, and 3 ice cubes], Egg White Souffle & coffee/water

AM Snack – 1 banana with almond butter, water

Pre-Lunch Supplement – N/A

Lunch – Paleo Turkey Chili, 2 cups Kale Chips, and water

PM Snack – 1 cup frozen clementine wedges, herbal tea

Pre-Dinner Supplement – 4 OmegaPlex & ~20 oz. water

Dinner – Turkey Spinach Salad [w/lemon juice for dressing]

Dessert – N/A

Pre-Bed Supplement – N/A

Workout:

None – Out Sick

Notes:

I woke up this morning with the BEST intentions. I thought that if I just put on makeup, wear my new favorite lime green sweater and brown riding boots, that I could trick my body into thinking I’d kicked my cold. It didn’t take long before someone called my bluff. I was advised to put on my slippers and try to rest. Bummer. I guess makeup and my lime green sweater can’t hide fever or exhaustion.

I slept most of today.

I realize now that my body definitely needed the rest so it could spend what little energy it had fighting the bug.

In between fitful naps, I got a lot of work done! I dreamt of new fun recipes to test and then hopefully share (Paleo Empanadas, anyone??), I stared in amazement at how much Gus has grown in the short 6 months that I’ve known him, and I discovered the original Ocean’s 11 whose cast included the entire Rat Pack! If you get a chance, watch it. It’s an awesome movie and you’ll gain some major respect for Julia Robert’s ability to pay tribute to Angie Dickinson’s role as Mrs. Ocean.

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Day 7 – Monday, January 7, 2013

Food & Supplements:

30-Minutes Before Breakfast – ProBiotic Restore & 3 Catalyst

Breakfast – Fortified Green Smoothie [2 Tbl chia seeds, 1 cup baby kale, 1/3 cup fresh blueberries, water, and 3 ice cubes], Egg White Souffle & coffee/water

AM Snack – Beef Jerky, banana, and water

Pre-Lunch Supplement – N/A

Lunch – Paleo Turkey Wrap, 1/2 cup blue berries, 1/4 cup Spicy Roasted Cashews

PM Snack – 1/4 cup Spicy Roasted Cashews, tangerine, and water

Pre-Dinner Supplement – 4 OmegaPlex & ~20 oz. water

Dinner – Paleo Turkey Chili, 2 cups Kale Chips, and water

Dessert – Herbal Tea

Pre-Bed Supplement – Herbal Cleanse Tablet & Water

Workout:

None – Rest Day

Notes:

And the illness continues. Coughing. Dizziness. Blargh!

I wish I could give you all a solid report about how great I’m feeling one week into the cleanse. Instead, I can’t taste anything and I’m all knotted up. Keep your fingers crossed for a quick recovery.

On the bright side, I managed to sneak away from my tissue box and computer long enough to stumble across some undeveloped land right in the middle of San Antonio. The last frontier in the middle of the city. It was amazing! I saw an owl with a 6″ wing span, a HUGE red tail hawk, and a whole flock of deer. I even claimed my first set of deer antlers — a 10-pointer! I hear that’s a good thing.

I enjoyed the paleo chili and some crispy/salty kale chips while we watched ‘Bama BTHO ND. That was fun to watch. At least, the first half was fun to watch. I feel asleep in a pseudoephed coma after halftime. I woke up to hear that now the Fightin’ Texas Aggies are ranked #5! Gig’em!

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Day 6 – Sunday, January 6, 2013

Food & Supplements:

30-Minutes Before Breakfast – ProBiotic Restore & 3 Catalyst

Breakfast – Zucchini & Sausage Frittata, side of Bacon, coffee, and water

AM Snack – Pecan Pie Larabar, tangerine, and water

Pre-Lunch Supplement – N/A

Lunch – Beef Jerky, Spicy Roasted Cashews, and water

PM Snack – watered down unsweetened iced green tea

Pre-Dinner Supplement – 4 OmegaPlex & ~20 oz. water

Dinner – Grilled Steak, Tangerine Spinach Salad [spinach, almonds, tangerine, kosher salt, pepper, and lemon oil], and water

Dessert – Baked Almond Butter Banana

Pre-Bed Supplement – Herbal Cleanse Tablet & Water

Workout:

None – Rest Day

Notes:

I felt terrible today. I had a low-grade fever off and on all day and a pretty nasty cough. I’d take medicine to break the fever, feel tremendously better, start working around the house, then crumble in exhaustion after about an hour of work.

Denial no more – I’ve come down with some kind of bug.

On the bright side, I watched my first episode of Mad Men! I jumped into the middle of a season … the story line seems thick with drama that I don’t understand. I think I need to start from the beginning next time.

I’m fighting the fever with meds and plan on going to see my MD for an antibiotic. Like so many of us, I have no time to be sick. There’s too much going on and I don’t want to miss a beat!

Because I wasn’t feeling great, I really didn’t eat much all day. I grazed here and there and drank lots of water.

I hope I can kick this thing quickly. I don’t want to miss out on my planned full week of CrossFit and yoga!

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Day 5 – Saturday, January 5, 2013

Food & Supplements:

30-Minutes Before Breakfast – ProBiotic Restore & 3 Catalyst

Breakfast – Paleo Lox Breakfast [pan-fried egg over easy on a bed of spinach and smoked salmon], strawberries, coffee, and water

AM Snack – almonds and water

Pre-Lunch Supplement – N/A

Lunch – From Whole Foods: Veggie Wrap & Salmon Sashimi, green apple with almond butter, and water

PM Snack – clementine and Spicy Roasted Cashews

Pre-Dinner Supplement – 4 OmegaPlex & ~20 oz. water

Dinner – Spicy Shrimp Appetizers, sausage, and a Venti Hot Green Tea

Dessert – green apple with almond meal

Pre-Bed Supplement – Herbal Cleanse Tablet & Water

Workout:

Ashtanga Yoga

Notes:

Today I was knee deep in the throws of a sugar detox. At first, I thought I had a cold. Symptoms? Headache, dizziness, fatigue, and hot/cold flashes. It was bizarre. I didn’t start feeling terrible until after my noon yoga class.

I wasn’t craving sugar like the night before, but my body was throwing one last fit over my holiday sugar addiction.

This evening was the Elite CrossFit 2013 NY Kickoff Party at our head coaches/owners’ home. I’ve come to look forward to these parties SO much over the years. I really enjoy meeting athletes from other class times and catching up with old friends. It’s also always fun to see everyone in our non-gym garb. We all laugh about how beautiful everyone is – opposed to our normal non-makeup, flat hair, sweaty selves.

SO, even though all I wanted to do was crawl under a blanket, sip hot tea, and snuggle with Gus during a movie, I showered, put on a smile, cooked something (fingers crossed) tasty to share, and went to the party.

For my party contribution, I whipped up a batch of spicy shrimp appetizers. I topped mini paleo chips with spicy guacamole, fresh cilantro, and a chili lime shrimp. Aside from being a little too spicy, they were a hit! After a few more tweaks, I’ll perfect the recipe and officially post it.

Because I’m not drinking during the challenge, I stopped at Starbucks for a hot tea. It helps to have something safe for sipping to avoid temptation.

I had a great time at the party but left a little early so I could get in some good rest and a pre-bed apple and almond butter snack.

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Day 4 – Friday, January 4, 2013

Food & Supplements:

30-Minutes Before Breakfast – ProBiotic Restore & 3 Catalyst

Breakfast – Fortified Green Smoothie [2 Tbl flax seeds, 1 cup baby kale, 1/3 cup fresh blueberries, water, and 3 ice cubes], ~1 cup microwave egg whites w/kosher salt & coffee/water

AM Snack – 1 cup black coffee

Pre-Lunch Supplement – N/A

Lunch – Chipotle Chicken Salad [romaine lettuce, grilled veggies, double chicken, double pico, hot sauce, guacamole, and fresh lemon for dressing], clementine & water

PM Snack – Freeze-dried green beans & guacamole

Pre-Dinner Supplement – 4 OmegaPlex & ~20 oz. water

Dinner –Paleo Buffalo Wings (except I used drumsticks), Raw Broccoli Salad, Roasted Cauliflower, and Sweet Potato Fries

Dessert – Strawberries & Cream (full fat coconut milk)

Pre-Bed Supplement – Herbal Cleanse Tablet & Water

Workout:

A. Bench Press 3RM (finished @ 80 #)
B. Grace
For Time: (finished @ 7:04 Rx)
30 Clean and Jerk 135/95

Notes:

Today I miss chocolate. I found myself fantasizing about these frozen chocolate oranges as I tore into my luke-warm clementine for my mini sugar fix. Reflecting on how much sugar-loaded holiday foods I ate has me torn between happily reminiscing and grossed out. I should know better – sugar is a drug. Mmmm … sometimes such a tasty, tasty drug.

Ah well. While I’m getting over my sugar-drug addiction, I’ll just take it out on clementines, kale chips, and more water than you can shake a stick at.

This morning’s workout was a first! My CrossFit BHAGs (Big Hary Audacious Goal) for 2013 are:

1. Muscle Up

2. No More Non-Rx Excuses

Thanks to my awesome accountability partner and coach, Emily, I opted for Grace at Rx after WAY too much consideration for doing less weight. Emily said that I’m entering into the window of going Rx with possible DNFs and having low rounds/reps to report for my WODs. That being said, I’ll never make it to a confident Rx status if I don’t start trying. Just like kipping pullups. Get off the band and start sucking at the real thing. Eventually, you’ll get them.

Dinner was around a flurry of family and friends cheering on our Fightin’ Texas Aggies as they BTHO OU at the epic 2013 Cotton Bowl. JFF (Johnny Flippin Football), set new records (shocker) and stopped naysayers in their tracks. Incredibly proud of the senior class and I wish them all the absolute best in their future pursuits. Way to finish on an awesome note. WH08P!

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Day 3 – Thursday, January 3, 2013

Food & Supplements:

30-Minutes Before Breakfast – 3 Catalyst

Breakfast – AdvoCare Fiber Drink in Green Smoothie [1 cup baby kale, 1/3 cup fresh blueberries, water, and 3 ice cubes], ~1 cup microwave egg whites w/kosher salt

AM Snack – 1 cup black coffee & a green medium-sized apple

Pre-Lunch Supplement – 2 OmegaPlex & ~20 oz. water

Lunch – Chipotle Chicken Salad [romaine lettuce, grilled veggies, double chicken, double pico, hot sauce, guacamole, and fresh lemon for dressing], & water

PM Snack – Grande Hot Green Tea (no sweetener or milk) & a tangerine

Pre-Dinner Supplement – 2 OmegaPlex & ~20 oz. water

Dinner – From Whole Foods: 3 oz. Grilled Steak, 2 cups “Detox Salad” [shredded carrots, broccoli, and cauliflower], and 1/2 cup purple grapes

Dessert – N/A (it was too late …womp womp)

Pre-Bed Supplement – Herbal Cleanse Tablet & Water

Workout:

Ashtanga Yoga with the wonderful and amazing, Ms. Kimberly Culp

Notes:

Day 3’s in the bag! I’m feeling good. The holiday toxins are slowly working their way out of my body leaving my head and body more clear. I haven’t been hungry because I plate up such generous portions at mealtime.

For lunch, I had my FAVORITE fast food salad at Chipotle. As far as fast food goes, Chipotle is my go-to for healthy, guilt-free fare. I double up on chicken, ask for a side of guac, and a water cup to load up on lemon slices for dressing. NOM.

This evening, I finally made it back to yoga.

I confessed to my yoga instructor, Kimberly Culp, when she asked where I’d been [::for the last 4 months::] and I said I was on “Puppy Leave.” That’s right, I used Gus as an excuse to NOT go to yoga.

I was a little terrified of jumping back into the practice and decided baby steps would be best. I attended a Level I class and am so grateful. Kimberly’s gentle guidance and push allowed me to hop back on the bike. Man I missed Ashtanga. Attending regular classes is one of my primary fitness goals for the New Year.

The best news? Gus was just as happy as could be when I got home. He didn’t think I neglected him. MEANING, my puppy leave was perfectly timed. Thank you very much.

How I’m feeling on the supplements? Well, I think I should be drinking more water. Urine is neon yellow (again, sorry I’m not sorry for the over-share – someone out there wants to know, I can feel it).

I don’t feel any extra surge of energy or strength in my workouts but expect to see some results after the Catalyst has been in my system for a while.

Dinner was from Whole Foods ready-made because I got out of yoga so late. I will be doing much more home cooking over the weekend.

Cheers!

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Day 2 – Wednesday, January 2, 2013

Food & Supplements:

30-Minutes Before Breakfast – 3 Catalyst

Breakfast – AdvoCare Fiber Drink in Green Smoothie [1 cup baby kale, 1/3 cup fresh blueberries, water, and 3 ice cubes], ~1 cup microwave egg whites w/kosher salt

AM Snack – 2 cups black coffee

Pre-Lunch Supplement – 2 OmegaPlex & ~20 oz. water

Lunch – Papouli’s Mediterranean Greek Gyro Salad [romaine lettuce, gyro meat, herbs, tomatoes, and lemon for dressing], 1 Baked Almond Butter Banana for dessert, & water

PM Snack – Venti Hot Green Tea (no sweetener or milk)

Pre-Dinner Supplement – 2 OmegaPlex & ~20 oz. water

Dinner – 3 oz. Grilled Steak, 1 cup Dry Roasted Zucchini, ½ Kielbasa Sausage Link

Dessert – ¾ cup Fresh Blueberries drizzled w/1 Tbl Full Fat Coconut Milk

Pre-Bed Supplement – Herbal Cleanse Tablet & Water

Workout:

Baseline WOD (I will repeat this WOD again on the 23rd day of the challenge)

For Time:

500 m row

40 air squats

30 abmat sit-ups

20 hand release pushups

10 kipping pull-ups

My Time: 6:09

Initial measurements:

Weight – 133 lbs.

Height – 5′ 7″ (Just for reference. If my height changes with this challenge, then Houston, we have a problem.)

BMI – 20.8

Body Fat % – 15.2 (don’t know how reliable this number is – seems way too low)

Chest – 32.5”

Arm – 10.5”

Waist – 27.75”

Abdomen – 29.5”

Hips – 38.5”

Thigh – 22”

Notes:

I had a hard time with the baseline WOD. I think all my Christmas and New Year indulgences were throwing a fit as I tried to sweat them out. I feel very confident that after 20+ days of no booze, sugar, or dairy PLUS my solid workout regimen that I’ll be able to crush my time.

I don’t have too much to say about my initial measurements. Weight really means nothing to me. I measure my physique by how my clothes fit. I’m actually curious to see if my weight goes up after the use of the amino acids, Catalyst. That’d be fun! The more I weigh the more I can lift, right? Ooooooo the possibilities …

If you’re looking for a way to measure your body like I did above, you can reference this handy dandy guide. Again, these numbers don’t mean a whole lot to me BUT I post them because I know most people like to mark detailed progress.

I will not get on a scale, whip out the measuring tape, or play with my body fat calculator until the last day. Measuring your progress midway through a new diet or workout regime is a guaranteed way to foster disappointment and obsessive body critiquing. Focus on how your body FEELS and consider the rest just gravy.

FOOD: I found a way to almost disguise the taste of the fiber drink! I blended it in with my routine morning kale and blueberry smoothie. The sweetener still grosses me out, but it’s more bearable. Don’t make the same mistake I did by getting distracted halfway through the drink and leaving it for a few minutes – it will congeal and then it’s reallllllly difficult to get through. If you do find yourself in this situation, add more water, stir, plug your nose, and gulp ‘till it’s gone.

I was much less hungry today. I believe this is because I ate my favorite egg white breakfast. Low fat protein first thing in the morning helps power me throughout the day.

Also, touché day 2… the fiber did its job. Sorry (not really) for the over share.

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Day 1 – Tuesday, January 1, 2013

Food & Supplements:

30-Minutes Before Breakfast – 3 Catalyst

Breakfast – AdvoCare Fiber Drink in 8 oz. water, 5 large strawberries, 2 cups black coffee

AM Snack – N/A

Pre-Lunch Supplement – 2 OmegaPlex & ~20 oz. water

Lunch – Wings n’ More Grilled Chicken Salad [1/2 grilled chicken breast, bed of romaine, 1/4 cup green bell pepper, 1/8 cup purple onion, 1/4 cup cucumber, 5 cherry tomatoes, and yellow mustard for dressing] & Water

PM Snack – Hot Chai Tea (no sweetener or milk), 1 cup raspberries, & ¼ cup Spicy Roasted Cashews

Pre-Dinner Supplement – 2 OmegaPlex & ~20 oz. water

Dinner – 5 oz. Cajun Baked Chicken Breast and a large Butter Lettuce w/Heirloom Tomato Salad dressed in homemade Lemon Vinaigrette & water

Dessert – ¾ cup Fresh Blueberries drizzled w/1 Tbl Full Fat Coconut Milk

Pre-Bed Supplement – Herbal Cleanse Tablet & water

Workout:

No workout today.

Notes:

Day 1! I’m so excited! I don’t have too much to report. I thought the fiber drink was really disgusting and am actively looking for a way to disguise the flavor. My package had the citrus flavoring. I was surprised by the added fructose in the ingredient list. This makes me want to research concocting my own fiber mix without the unnecessary added sugar.

I was pretty hungry before dinner but felt great after I ate. It reminds me to eat more during the beginning of the day and not to put off filling foods until dinner.

I experienced some upper abdominal pain after the fiber drink, but that wore off later in the day. It feels good to be back on my reliable/healthy diet after the holiday food mania! I can’t wait to get back in the gym and my oh so comfy lulu’s.

Soon (hopefully tomorrow) I’ll post my photos, measurements, and benchmark WOD results.

__________________________

Day 0 – Monday, December 31, 2012

WHAT: To kick off the New Year, I will begin a Fed and Fit 24-Day Paleo Nutrition Challenge in conjunction with products from the AdvoCare 24-Day Challenge Bundle. I will bookmark this challenge with benchmark workouts, body fat, body weight, and photographs.

WHEN: January 1 – January 24, 2013

WHY: I am a strong believer in the 80/20 rule with regard to healthy eating and habits. Making healthy decisions 80% of the time and leaving the remaining 20% to your indulgences is a recipe for a successful and sustainable healthy lifestyle. That being said, you have to learn what healthy decisions really look and feel like. Learning your own balance and body’s needs takes time and your own personal touch. A great place to start a healthy lifestyle, is with the use of a nutrition challenge. I have been asked by many friends and fellow athletes to provide a paleo starter guide with recipes, shopping lists, and a logical schedule to follow.

When it comes to supplements, I take a daily dose of fish oil for my Omega 3’s and plenty of Glucosamine Chondroitin MSM for joint health. I’m a big believer in eating wholesome foods rich in a wide variety of vitamins and minerals, and have never been one to spend a fortune on supplements. That being said, I do acknowledge the healthy and athletic edge a supplement program can provide you.

There’s nothing more powerful than a personal story. Therefore, I’m going to use this challenge as an open book allowing you to walk step by step with me every day of this challenge. I’m going to document how I feel, what I’m eating, what supplements I’m taking, and how I’m performing in my workouts.

I hope you find my story an inspirational guide and motivation as you consider starting your own challenge and more importantly, sustainable healthy lifestyle.

Nutrition: The food I consume during this challenge will be strict paleo. I will completely avoid all alcohol, non-fruit sweets, grains, and dairy. I will document what I eat every day and feature new recipes as needed. My diet will be simple, affordable, and easy for you to repeat from home.

Supplements: I will follow the schedule outlined in the AdvoCare 24-Day Challenge Bundle with the exception of using the Spark and Meal Replacement Shakes. In addition to the 24-Day Challenge Bundle, I will also take Catalyst as recommended to me for added muscle strength.

Wish me luck!

-Cassandra

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7 Comments Post a comment
  1. Hmm it looks like your blog ate my first comment (it was extremely long) so I guess I’ll just sum it up what I submitted and say, I’m thoroughly enjoying your blog.
    I too am an aspiring blog blogger but I’m still new to everything. Do you have any points for first-time blog writers? I’d genuinely
    appreciate it.

    July 29, 2013
    • Hi! I’m sorry about your last comment not making it through. I don’t know what happened. My advice for starting out is pretty simple: 1) Write about topics that you’re passionate about {whatever they might be}. 2) Write consistently {try to post at least once a week} but don’t force your posts, which would result in poor content. 3) And most importantly, just go for it! I hesitated to launch my blog for about a whole year. I didn’t have the style or talent {at the time} to execute my vision for F&F. I was told to “Go Ugly Early” and so I did. I’m so glad for it. Lastly, 4) network. Get out there and meet other bloggers {like this!}. The blogging community is extremely supportive and friendly. Everyone leans on each other for support, extending audience, and fine-tuning mission. Good luck and remember to have fun with it 🙂

      July 29, 2013

Trackbacks & Pingbacks

  1. Redefine You in 2013 | Fed and Fit
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