Sunday, August 10, 2014

Smoothie with Vanilla Protein Powder

          For months now, the quality of my protein has concerned me, but I know the importance of taking protein powder shakes when being extremely  active. Promix, who has a Grassfed Protein Powder, contacted me and asked me to try their powder out. I have used it for two to three weeks, and I feel great! I have been eating 100% strict Paleo as well, so now I do not have to worry as much about having as many excess ingredients in my protein. Their vanilla protein was a perfect fit for this shake.

          Now, you all can use any vanilla protein for this smoothie, and it will taste great! This is one of my favorites for a breakfast on the go or a post workout drink.

  • 1-2 scoops of Vanilla Protein Powder
  • 4 Frozen or Fresh Strawberries
  • 1/4 c Frozen or Fresh Spinach
  • 1/2 Banana
  • 2 oz Coconut Water
  • 2 Tbsp Coconut Milk
  • 4 oz Water
  • 1 tsp Chia Seeds

All you need to do is blend these ingredients in a blender and serve!

Monday, August 4, 2014

Venison Spaghetti with Zucchini Noodles

          I missed blogging, and I have taken one too many months off of my regular posts. It will be hard to give a quick update on my life since my last post, but I will do my best. Since April, I have competed in my first Crossfit Regional Competition in the Mid Atlantic Region, took a mini vacation to VA beach, finished my Sophomore year of college,  changed my major, competed in my first Olympic Lifting Competition in the 58 kg weight class,  took several summer classes, explored the wonderful world of yoga, joined up with a few new sponsors, coached many extra hours at the gym, and enjoyed life at Tom's beautiful new house! Long story short, we have been extremely busy. I have not eaten my best since Regionals. I have maintained a 80/20 Paleo lifestyle, with a little too much junk in the 20% category. Ice cream has been very tempting to me this summer!

         We have been blessed with several members at our gym who have given me so many farm fresh fruits, veggies, salsa, and grass fed meats lately. I created this Deer Meat Spaghetti with zucchini noodles made from homegrown zucchini and deer meat given to us from a friend.

Ingredients: (for Sauce)

  • 8 oz ground deer meat
  • 1 can of Muir Glenn Organic Diced Tomatoes (without salt)
  • 1/2 can of Muir Glenn Organic Tomato Sauce (+ 3 extra tbsp.)
  • 2 tbsp of Almond Flour
  • 1 tsp of Garlic Powder
  • 1 tsp Oregano
  • 1 tsp Italian Seasoning
  • 1 Pinch of Sea Salt and 1 Pinch of Black Pepper

Ingredients: (for Noodles)

  • 2 Large Zucchini
  • 1 Pot of Water
  • 1 Pinch of Sea Salt


  1. I began browning the deer meat on the stove in a pot, while I chopped the zucchini. I used my Chop Magic that Tom found waiting in line at the grocery store. I am not going to lie, I LOVE this thing. I used the smaller slicer for these noodles. I cut each piece of zucchini in fourths before slicing it with the Chop Magic. 
  2. After chopping the zucchini, I placed the slices in another pot and filled it up with water until all of the slices were completely submerged in water. I then added the sea salt.
  3. Once the deer meat has had some time to brown, I added the tomato sauce and diced tomatoes. I mixed in the spices and then allowed it to simmer at a low to medium heat for approximately 5-8 minutes before adding 3 more tbsp. of the tomato sauce and almond meal.
  4. I allowed the sauce to simmer for approximately 8-10 more minutes before removing it from the stove to cool.
  5. Check the zucchini noodles every few minutes until they are soft. Once they are soft, you can remove these from the stove as well.
  6. Enjoy this meal! It is delicious, especially with garlic zucchini boats. (I will post this recipe later!)
I will do my best to keep you all up to date with fun recipes and information. Happy Monday!!

Sunday, April 27, 2014

Almond Flour Crusted Tilapia


          Last time I updated you all, we were about to begin Open 14.2 of the Reebok Open. Now, the Open has been over for a little over two weeks and the Regional athletes have begun their training. At the end of the Reebok Open, Tom finished 11th and I finished 28th. It was a long five weeks, but we are officially registered for the Mid Atlantic Regionals. We will both be competing as individuals. We are very lucky and blessed for this opportunity, and we get to do it together! I want to thank all of my training partners for supporting me physically, mentally, and emotionally throughout the grueling rollercoaster of ups and downs of the past year and throughout the Open. I really would not be getting this opportunity if I didn't have people constantly pushing me and wanting the best from me. I also want to thank the staff and members of my gym, Crossfit Huntington. Every week of the Open, our members would come early before their WOD, stay after, or even come in their jammies (Kim!) just to watch us complete the workouts and show us some love. I am very fortunate for the kindness and support of my gym. I am honored to represent them and wear the Crossfit Huntington name at Regionals. I have the best job in the world.
          I also want to take this opportunity to tell Tom how proud I am of him. Recently, someone asked us if we enjoyed getting to workout as much as we do. I wanted to take his time to brag. Little do most know, Tom works at minimum 48-50 hours a week at his full time job (which has been up to 64+ hours a week), coaches at CFH 2-4 hours a week, and then finds time to train and try and enjoy any spare time he can find. I am very proud of how hard he works. He is a fighter, and he deserves this Regional opportunity. He has worked so hard for it.
          It is easy as a busy student, coach, Crossfitter, etc to look at others around you and kind of give up on your diet. While I haven't fallen off of the wagon so hard that I cheat at every meal, I have cheated a lot more frequently than I ever used to. We see so many elite athletes eat whatever that want (to an extent) and we think that we can do the same thing. What I have learned, through trial and a lot of error, is that people can take both extremes of eating. Some athletes make it so strict that they restrict their training, and others eat whatever they chose and still end up displeased with their performance. I personally feel my best whenever I ate almost 100% strict Paleo, with some dressings/sauces on my foods especially when going out to eat. I am going to stick to this as I continue Regional training. My advice is to do what is best for you and what makes you feel the best about yourself. Please eat enough though! I see so many people restrict themselves so much when eating clean. You have to eat a little more to get those calories in, but do not let that discourage you. If you are working out hard, you need to replenish.
          I promise I am moving on to a recipe now. Since my training has definitely increased in volume, my school work has picked up since we are nearing the end of the school year, and I have been coaching a lot as well; cooking has been simple. At times, I think the more basic it is, the better it is. I have been eating mainly eggs and a lot of lean meat/fish.

Almond Flour Crusted Tilapia

Ingredients: (per filet)
  • 4-6 oz tilapia filet (fresh or thawed)
  • 1 pinch of sea salt
  • 1 pinch of black pepper
  • 1 pinch of garlic powder
  • 1 pinch of cayenne pepper
  • 1-2 tbsp. of almond flour
  • 1 tbsp olive oil
  1. Place your olive oil in a pan over the stove top. Warm the olive oil at low to medium heat.
  2. While the pan heats, mix the spices and almond flour in a Tupperware container. I poured them all into the same container ,and then I placed the Tupperware lid on. Shake the container to mix the spices.
  3. Next, take the lid off and place on filet in the container. Place the lid back on. Shake the container, covering the filet in flour and spices.
  4. I said in the ingredients that this is per filet. I have experimented with these a lot, and it is the easiest to prepare one at a time. After you have one filet covered, place it in the pan and begin to cook at medium heat. Flip and be sure both sides are browned. You want to make sure you cook these thoroughly. Enjoy with some fresh veggies!
* You can add the other filets in the pan at the same time, but preparing them separately is the best option. You will need enough spices to complete the ingredients for each filet.

          One last fun and exciting thing to share, I recently became sponsored by an awesome God/Crossfit loving company, Level 1 Apparel. They are backed by a great family who love their fitness and faith. They create clothing that mean something to the individual wearing it and that is what I love most. You get to wear awesome designs that stand for something so much more. I am extremely blessed to be apart of their company, and I hope to represent them in a positive and professional manner. Here are two of their new ladies tank tops! Check out their site for new Spring/Summer workout and everyday wear. Also, if you have time, check out my athlete profile on their site,!


Thursday, March 6, 2014

Sausage and Sweet Potato Breakfast Skillet

          Throughout the past few months, most of my meals look exactly the same. I do not always have as much time to cook throughout the morning, so I tend to eat the same things for my breakfast and lunch. People ask me what I eat, and the first thing I always say is eggs. I eat anywhere from 3-7 eggs a day. I include some egg whites, but most of the time I eat the whole egg. I enjoyed this meal prep creation on several days this week, and I had a special request that it go on the blog. Thanks V!

  • 2 sweet potato
  • 1 c raw kale salad (Mine included chopped carrots and radish. Onion would taste great in this mixture as well.)
  • 6 eggs
  • 8 oz nitrate free sausage
  • 1/4 c coconut milk
  • 1 tbsp olive oil
  • sea salt and pepper to taste
  1. First, preheat the oven to 350 degrees F. Dice your sweet potatoes into small pieces. I placed all of my chopped pieces into a Tupperware container with the olive oil and a pinch of sea salt and black pepper. I shook the container to lather all of the sweet potato pieces.
  2. Next, place the sweet potato pieces on a baking sheet and bake for 20 minutes or until the sweet potato is crisp.
  3. While the sweet potato bakes, begin cooking your sausage over the stove in a large pan. Once the sausage is thoroughly cooked, mix the kale salad in the pan.
  4. While the sausage and kale continues to cook on the stove, mix your eggs and coconut milk in a separate bowl. You will add this to the pan on the stove.
  5. Once the sweet potato is completely cooked, add it to the pan as well. You will continue to mix all of these ingredients together to create an awesome breakfast skillet.

          Week #2 of the Reebok Open continues tonight with the announcement of 14.2. Tom finished with a score of 398 and 360 reps for myself. It is a running joke between Tom and I that we always place the same in things. After 14.1, we are both tied for 15th in the Mid Atlantic Region. We are lucky to have so many awesome supporters to push us for those last reps, despite how hard it is to continue. I am excited to watch Camille and Talayna kill it head to head. I think this is the week of the chest to bar pull ups, "AKA" the week where Tom starts to leave me in the dust. ;) Good luck to all athletes competing in the Open 14.2. Have fun with it and stay safe folks!

Friday, February 28, 2014

Here is to 2014!

           Much to my dismay, this is my first post of the new year. While many people may have thought that I had given up on my blog, I simply needed a short hiatus to get organized! While my Paleo eating habits did not completely stick throughout the holidays, I still created many delicious Paleo meals and snacks. This is a new year full of so many possibilities and memories to be made. I can not wait to share my experiences with fitness, food, and life with you all.

          Now, I need to recap the past two months. After a wonderful Christmas with my friends and family, Crossfit Huntington had our official grand opening! We are almost two full months in, and it is incredible to see so many old and new faces enjoying what I love most. There is nothing that makes me happier as a coach than to see someone doing something they never thought their body could do. These people are not letting their fear stop them from becoming what they desire. I have seen more heart and drive in my box than from anywhere else I have ever been. The future is so bright for our athletes, coaching staff, and my box. At Crossfit Huntington, we are continuing to grow together, while truly having the time of my life.

          I am lucky to have a crew of teammates to train, learn, and progress with. We switched up our programming in early February to better prepare ourselves for the year ahead. I would not be nearly as happy suffering through my workouts without these people. They truly care about me and one another, and this is something you see every time we are together. They are my best friends and my own personal coaches. I appreciate the time they spend critiquing my lifts, helping me with my gymnastics movements, dealing with my less than confident attitude, and always making me laugh.

          Tom, Cory, and I competed in the Winter Chiller on February 1st. It was a day of grueling workouts, exhausted quads, and tons of awesome people. We got to compete with people from Pittsburg to my own hometown. I met many new faces and was fortunate enough to compete alongside some crazy fit ladies. Tom finished 3rd in the Men's Open Division and Cory placed 5th. I ended up with a second place finish for the day in the Women's Open Division, with four total 1st place finishes and two 2nd place finishes out of eight workouts. I think we all would tell you the best part of the day was the crowd of supporters that pushed us through the Final WOD. We had so many of our Crossfit Huntington members by our side and nothing  means more to me than that.

          Moving on to something that is on many crossfitters' minds this week, the 2014 Reebok Open. The first workout was announced last night, and I got to watch the result at my box. We have several athletes competing in it this year, and many of them are competing for the first time!  This is my second year competing in the Open, and I am excited, anxious, nervous, etc. No matter what competition I am in, I get the jitters. Stay tuned for updates on Crossfit Huntington and the Open. Good luck to everyone competing this year! Stay safe and most importantly, have fun. This is about enjoying the experience and putting all of your hard work to test.
          Finally, we are approaching a recipe. Also during these past two busy months, Tom and I began trying Advocare's products. During that time, we tried out the products which we liked best, in order to help guide others interested in Advocare. I became an Advisor/Distributor shortly after. While I am still learning, I can honestly say we have had a wonderful experience with the products. We both feel great, and we are recovering between WODs very well. My favorite products are the Post Workout Recovery Protein, the Muscle Gain Protein, and the fish oil. This recipe deals with the protein powder. When we met with our friend from Ashland Pro Fitness, Walt, he was ecstatic about his protein pancake recipe. I tried it whenever we got our first shipment in, and I would be lying if I said I wasn't obsessed. I have eaten these at least once a day since then (maybe more). You have to give them a try, whether you have Advocare or not!

Protein Pancakes: (No Flour Needed)

Ingredients (one person serving)
  • 1/2 banana
  • 1-2 scoop of Advocare Vanilla or Chocolate Protein (Vanilla is my favorite.)
  • 1 egg
That's it! Mix as regular batter in blender, or by hand, then make in a skillet with a little olive oil in the pan. I also make them as waffles. I made the waffles in this photo for Tom on Valentine's Day (made with chocolate protein).