Wednesday, September 16, 2015

3 P's...

Recognize your progress. Acknowledge and own the changes you have made! Don't just be looking for more and better all the time

Measured this little meal out, 1.5 ounces of good prosciutto de parma in a pan to get crispy, 2 egg whites + 1 egg whisked, .5 ounces shredded parmesan, 3 oz roasted mini yukon potatoes, fresh herbs and then 1/2 TB of organic sour cream. Voila! Also made some homemade banana bread...with roasted/ caramelized bananas and browned butter....
To do big batch items like baked goods or chili etc. you must account for the TOTAL fat, carb and protein in the batch. Then divide for the serving size. I saved this after I ddi the math as K's banana bread so that I can keep in my app should I make it again. Definitely a little advanced if you are just starting Macros, but totally doable!

Back on Fish oil! Me AND the kids! Great for reducing inflammation and also counter acting the Omega 6's in so much of what we are eating. Meal two this week was some of the leftover potatoes and pan seared Turbot in a little Ghee butter with steamed green beans from the farmers market. Olivia and Markus LOVED it too!

As we are underway with the G60 challenge, I will make sure some of these blogs have tangible helpful tips for macros and health eating. However, I think that all of the facts and logistics in the world are useless without considering the philosophical side of ourselves and without digging into those a, with that...

Today I was thinking of 3 crucial areas to consider in our day to day:
Patience, personal responsibility and perspective (I actually sort of hate that they all start with P...sounds like some sort of motivational speaker's "The 3 P's!"). 

Today one of our athletes made a passing comment about coming to the workout eager to get her double unders. She is new to CrossFit, in her first month, and is already very close to getting this skill. I smiled and thought about how we all want to be masters of everything immediately. However, it is so often the process where the true value is. I find myself in this position with Yoga. Today I had to remind myself that it literally didn't matter if I did 1 round of full wheel (backbend) or none or all 3. Whether I put my hand on a block or the ground would have zero impact in my day and certainly whether I am ever going to be limber enough to put my face on the floor in front of me...

For this challenge and for whatever 'your' challenge is, be patient! Spend time mastering something and dealing with the moment you are in vs looking ahead to where you think you should be or expect to be. It also extends into the busy pace we all keep. I am absolutely guilty of this with the kids. There's always a sense of urgency. Working on slowing down and having patience with their process or anyone's for that matter is equally important. It is important to recognize that we are all on very different timelines and paces in our day to day, patience is required to accept that.

Personal Responsibility
This one deserves it's own blog...
The gist of this is simple: own your shit. Well, perhaps it's a 2-part 'gist'. Part 2 would be: Do the right thing. It is too easy to make excuses and blame others or 'things'/ situations in our lives for our issues. Of course, there are external factors that influence us and may have a negative impact. However, focusing on those versus ourselves will get us no where. 

The tie in with Part 2 is to do the right thing regardless of who is looking or of your 'desire'. It's so easy to veer from what we know is right - it's tempting as shit - and sometimes we do. But at that point we need to take personal responsibility for it, look ourselves in the eye and not make an excuse about it. How the hell will you be a better person if you never take on that process? 

If you want to avoid personal responsibility, it's very easy. And, you will even find people in your life who will encourage it. Surround yourself with the right people who might support your process to own your shit. They are the ones to value.

I was reminded yesterday of such a simple quote that has such tremendous power: "Your perception is your reality". It is one I could stand to say aloud every day. Two people go outside today, one says "It's so hot out here, that sun is beating down on us", while the other says "It's such a beautiful day, not a cloud in the sky". So simple.

You can choose the reality of ease or struggle. And, as per the personal responsibility point, you can find people to support either perspective. But ultimately, what you say, do, think, is true because it is your reality. To bring it back to this challenge, you can say every day and at every meal how challenging it is, how difficult the app is to figure out, how few carbs/ fat/ protein you have, etc etc. Or you can just tell yourself it's easy, and fun, and will lead to achieving goals you never thought possible. 

We talk about CrossFit being life changing and special in what it does for us outside of the walls of the gym. Think about CrossFit and these areas of focus in across your whole life, not just a challenge or a workout. Break down the compartmentalization that we do in our day to day - be you across the board. 

Bring patience, personal responsibility and perspective to your work, your kids, your relationships, and yes, to your health. 

Monday, September 14, 2015

While you are waiting....

Guerrilla60 round two was a HUGE success - Here are the folks that made it out to the orientation. We have 70 participants signed up - let's have 70 finishing in November after 60 days!

LJ, Meag and me kicked off the Monday morning with the Endurance workout for the week. Was a chilly morning, sun was coming up as we were mid-way through the Workout - happy, healthy and grateful to be alive today!
Ms. Olivia chowing down on some quality Beef jerky from Starbucks. You CAN find healthy snacks everywhere #noexcuses

Apple and raspberry crisp time! Yummy fall flavors out of a Norwegian cooking magazine. Such an amazing culture of people who get quality of life. They also understand and embrace appropriate quantity and not 'overdoing' indulgences.

Prepare. You can't do these 60 days by winging it. Prepare!

"While you're waiting, someone else is doing it"

Every day of this challenge think about that. It is possible. You can do it. But with these 60 days you don't have to do it alone. Lean on this community, use the support, reach out and do it together.

We can all be successful. Enjoy the day and go do great things!

For those of you who want to 'friend' me on the App, I am under: karianne273 and email:

Thursday, September 10, 2015

Never Forget

Kids lunches: M has salad with grilled chicken, freeze dried banana chips, applesauce carrot squeezer, and popcorn. Olivia's is ham rolled up, freeze dried blueberries, tomatoes, applesauce, rice cake with peanut butter. 
Breakfasts: Markus (upside down!) has traditional farm fresh scrambled eggs and applegate farms bacon, chamomile tea with local honey and a little cream, and half a banana. Olivia gets a bowl of organic cheerio-like cereal, sausage from Griggstown farms, half a banana and homemade organic hot chocolate.
Dinner: (Olivia's plate show - she eats like a bird!) was home made 'fried' chicken, roasted mini potatoes and fresh tomatoes and basil from the garden. 

The photos of the kids food is documentation of my commitment to making time and prioritizing their health this school year - they are not completely random and there is a point in why I posted them. There are a lot of thoughts tonight that I have been stewing over for the past week. In short, I will get to the point in this just might be a longer route to arrive there.

Tomorrow is 9/11. This reality had come up a few times this week in passing with people in my life and I had clearly acknowledged the date. However, tonight, when Bill reminded me of it again, I had already 'forgotten'. We like to post an appropriate photo to the blog on days like this or any memorial days out of respect and honoring those lives lost. It took him reminding me tonight that we needed to put a 9/11 Never Forget photo up to 'remember' that it was tomorrow.

The irony in that - Never Forget. But we do. We forget a lot of things because we are busy. We are all so freaking busy. And don't forget how important we are - important and busy. This week that was exactly what I had been fighting - how busy I was and how overwhelmed I was with life and stress. I do consider myself an aware person who tries to work on continued self improvement, but it seemed like each day was groundhog day in that all I could do was survive the list of tasks and to-dos.

One of the areas that I have been working on to battle this feverish state has been the general notion of making time for life. I have been reminding myself of being in the moment. I am NOT too busy to make my kids a healthy breakfast and put on some calm music to start their day right. I am NOT too busy to go out in the garden and pull weeds, trim basil plants and pick our tomatoes and I am NOT in too much of a rush to let a person pull out in front of me on the way to work. The list can go on - to taking the time to help friends, to sitting in yoga and not being anxious about where to go next. 

The excuse of being busy is dead. It's overused. We make time for what is important to us. Period. As we embark on the nutrition challenge/ orientation etc. this is something that I know will come up. The excuse of the effort and the time. It's "too hard" or "I'm too busy". If you say so.

Ironically we are all finding the time to compare ourselves to everyone else and to discuss how hard things are and why we CAN'T do them. We also spend a fair amount of time working on achieving perfection and 'normalcy' versus just accepting who we are. As I was brushing Olivia, my 8-year old daughter's hair the other morning, she was telling me that there is no such thing as 'normal' or 'perfect'. She went on to say how it's impossible since we are all ourselves. What a profound and simple thought. 

I guess the message is to spend less time on the bullshit - the perfection, the comparison, the excuses, the busyness. Spend more time saying 'yes' and "I appreciate____", and "this is easy". Tomorrow is a reminder to Never Forget - never forget those whose lives where lost and the families for whom tomorrow is a day of hell reminding them of losing their father, mother, brother, son, daughter, husband, wife. Never forget the attack on this country and what the after affects and sacrifice has been from our military since. But also never forget that you are alive and you can choose to not be too busy to appreciate every day.

Make more time and less excuses. Never Forget.

Tuesday, September 1, 2015

Quitting CrossFit

Was introduced to "David's Tea" this weekend. A-mazing! Brought home a few flavors to enjoy.

Also introduced to a new complaints there!

Chicago on a beautiful Sunday this past weekend

The quest for the perfect Manhattan on a Sunday with there anything better?

Flight out to Chicago Thursday night - was in desperate need of food and this little bag of Southwest honey peanuts fit perfectly into the Macros #noexcuses

Olivia figured out how to work the timer on her phone and took this...talented girl - love it.

How do people quit CrossFit? 

It's strange to me to have the ability to walk away completely from something that is part of you. Running, Soulcycle, Yoga, CrossFit...they all have identity to them. Abandoning them and never looking back makes me wonder if someone was integrated and 'got it' in the first place.

Yoga is a great example of that for me. There was a time in my life where I practiced (Ashtanga series) 4x a week. Clearly that's not my everyday culture anymore, but Yoga still is. I still connect to my 1x a week practice and can't imagine abandoning it - it would be like cutting out part of my identity. CrossFit is arguably more of an identity because you become a community. Being anonymous doesn't exist within the walls of a CrossFit gym. People are there to support you as well as call you on your shit. To walk away from's a loss in so many ways.

My perspective is that each of us should have a handful of 'non-negotiables'. Things that are simply embedded in the fiber of who we are. Rattling off that list should not take much thought. If CrossFit or yoga etc is on that list and you have 'quit' it, perhaps it's something to revisit and get back to. Nutrition is no different. Eating healthy and having awareness of what goes into your body is a religion and an identity. Having respect for yourself and your physical state is a defining characteristic. This weekend we visited friends/ fellow affiliate owners in Chicago and although we dabbled in more drinks and a more lenient macro adherence, it was not a complete abandonment from self respect. However, the focus on health, discipline and self control is not something you can simply turn off. 

Of course as with all things, there is a caveat to this: balance. I am not suggesting you should be a walking calculator/ WOD log book and you never take off your nano's and knee sleeves. Nor do I think it's healthy to not have the ability to talk about any other topic beyond CrossFit or the Macros. But the culture and the integrity of those areas should and will bleed into how you approach non-related areas of your life. THAT is the beauty of CrossFit and why quitting it is just too close to simply quitting on yourself.

Have you quit on yourself? 

Today can be a day you can look back on in a year from now and say, "that was the day I came back".