Wednesday, May 28, 2014

WOW Linkup 5/28/14

Diatta Harris
Femme Fitale Fit Club
Sheila Simmons
The Frugal Exerciser



Sheila Simmons
The Frugal Exerciser

Videos and Posts I've Been Loving

This fun video from Olympus Iron shows some fun that happened during FitCon this past weekend! More details on my trip to come.

An eye opening post on why Hannah stopped being vegetarian.

I always love reading about (and seeing pictures of) what Elise is up to food and life wise!

This video about a THIGH GAP made me laugh!!

Don't forget to link up with us!

Tuesday, May 27, 2014

My Week of Workouts (Skipped a Week) #20

Check out lat weeks workouts here.

Okay guys, so I actually skipped a week of tracking my workouts. Last week was a MESS in my life and I used my workouts as a time to get away from everything. I wasn't concerned about tracking, even though I did hit some new PRs.

Deadlift day yo.

TRX pull ups, 3x10

54321 deadlifts, 3 rounds 105# 2 rounds 110#
3x3-4 125#, 3x2 135#, 2x1 145#

Tbar row:
75# 2x10, 85# 2x5, 95# 2x3 (a bit too heavy), 2x3 90#

Barbell row:
6x6 65#

Single arm DB row: 1x5 30#, 1x8 25#

Power yoga!


20 min EMOM:
4-5 front squats 45#
4-5 KB swings 30#
4-5 KN jump squats 30#

hangclean to front squat to pushpress 45# x5
jump lunges x5

I finished up with plyometric leg day with some weighted step ups, single leg deadlifts and kettbell swings.

I did 30 minutes of HIIT at home and some bicep and triceps

3 rounds each

tricep overhead 20# 8-10
tricep dips

bicep curls 20# drop to 10#

New PR on squats!!

Back squats: 3x10 75#, 3x10 85#, 2-3x6-8 95# 3x3 105#
Front squats: 5x5 65#

BSS: 2x10 ES 50# total DB
Cable kickback: 2x10 ES 25# ?

Single leg deadlift 2X10 ES 30#
Back lunge to kick 2x10 ES 30#

Leg ext: 3x10 105-110#

Shoulders and Chest today!

Pushpress: 3x3 55#, 3x1-2 60#, 3x3 55#

DB chest press: 2x3 60# total , 4x6 50# total

3x10 ES Snatch 20#
3x10 KB highpull 30#

Single arm DB press ES 2x8-10 20#
Single arm cable pull ES 2x10 10#

Hangclean to pushress 2x3-5
pushups incline 3x10


Some yoga and 30 minutes of Battle Ropes. Also some tricep (used rope ext this time... 25# and bicep work!)

Thursday, May 22, 2014

What It Takes To Be PRETTY MUDDY

On a recent Week of Workouts, I posted a picture from my recent adventure at the Pretty Muddy Dallas Run!

Natalie_Pretty Muddy

I won the entry from a contest over at FitFul Focus. I couldn't have been happier when Nicole asked if I would like to do a guest post for her about my experience!

Natalie_Pretty Muddy

Head over to Nicole's blog to read the article

Wednesday, May 21, 2014

WOW Linkup 5/21



Diatta Harris
Femme Fitale Fit Club

Sheila Simmons
The Frugal Exerciser



Sheila Simmons
The Frugal Exerciser

Videos and Posts I've Been Loving

This video is a few weeks old, but I just saw it. This guy can seriously put away a meal (sound familiar?)!! Like holy moly, I need to meet this guy so we can go eat together. Match made it heaven.

How to Use a Gymboss Interval Timer... I love timers like these for HIIT!

My Health Update and The Best Types of Whey Protein for Your Body... I always love Heather's insightful posts. She and I share many of the same tummy problems and I can TOTALLY relate!

4 Ingredient Vegan Chocolate Icecream... and this, friends, is why I need an ice cream machine.

Paleo Made Me Miserable... another great, down to earth post by Tara.

Don't forget to link up with us!!

Friday, May 16, 2014

Cabbage Punjabi Recipe


This yummy recipe was made alongside my Indian Chicken Stew.

Special thanks to Everyday Maven for the inspiration for this recipe. (I only made a few tweaks, so really it's all her!)

Cabbage Punjabi
2 TBSP coconut oil
1/3 cup water or stock
1 medium head of cabbage, chopped/ chucked up
1 medium onion, diced
1" piece of fresh ginger, peeled and finely chopped
2 small jalapenos, diced and deseeded (reduce if you want less spice)
1 can garbanzo beans
2 TSP turmeric
TBSP cumin seed
TSP ground cumin
2 TSP ground coriander
TSP chili powder
salt and pepper to taste

Thank you prep work!! This makes things TONS easier. I prechopped my veggies before I started the meal so things went by quickly and smoothly.

Take your coconut oil and heat it over medium heat. Add in the onion, ginger, and jalapeno and let it saute for a minute or two. Then, toss in all your spices and stir the mixture together so it doesn't burn.

Add in your chopped cabbage, and try to mix the pot so that the spices coat the cabbage. This will turn it entire dish yellow!

Let the cabbage saute for a few minutes before adding in the water or stock and the beans, and covering the mixture.

Simply allow the cabbage to become soft, reduce the heat, and serve!

What is your favorite way to use cabbage?

Wednesday, May 14, 2014

WOW Linkup 5/14/14



Diatta Harris
Femme Fitale Fit Club

Sheila Simmons
The Frugal Exerciser




Sheila Simmons
The Frugal Exerciser


Videos and Posts Im Loving

Is Cardio Really That Bad? I adore Tara and this is such a truthful and insightful post!

This new banana bread recipe from Elise looks SUPER simple and great.

HEALTHY DONUTS? I always adore Gigi and her humor!

I love watching these videos! And Michael Kory is never disappointing. 

Don't forget to link up with us!

Monday, May 12, 2014

My Week of Workouts #19

Check out last weeks workouts here.

Holy. Actual. Heck. I AM HURTING.

54321 Deadlift: 6 rounds at 110#
2x1 115#, 2x1 130#, 1x1 140# !!! 

Tbar row: 3x2-3 90#!! 3x2-4 85#, 3x3-4 80# 3x5-8 75#

Single arm row ES: 3x10

Lat pulldown: around 50#, 3x6
straight arm pulldown: went from 15#-25#, 3x8-10

So. Sore. Power yoga time!!


Again I did about 6 circuits composed of 3-4 leg and plyometrics moves, for 10 reps each. Then I ended with this blogilates video:

Battle Ropes and CHEST!

DB press: 2x1 30# DBS, 4x6 25# DBS

Single arm cable fly: 2x12 up 5#, 2x5 mid 10#
Single arm incline DB press: 4x8-5 20#

Legs. Today my Polar HRM was acting up (maybe because of the humid weather here in TX?) and it didn't save my workout! Poo. It also was reading that I had only burned around 250kcal after my LEG workout (its usually around 400 on leg day). Not that calories are the issue here, just that I think I was working harder than that!

54321 back squat: 4 rounds 75#
3x5 85#, 3x2-3 95#
Front squats: 1x3 70# 3x3 65#, 2x3 55#
Back squat holds, 1x8 45#

BSL ES: 50# 2x10
Cable kick ES: 15# 2x10
Glute bridge: 25-30# 2x20

Single leg deadlift ES: 1x10 30#
single leg lunge and kick ES 1x10 30#
cable kick ES: 1x10 15#

Leg ext: 3x10 100#, dropset max 160#


I did a HIIT circuit and finished up with some biceps and triceps. Like what.
(Note... 3 days later my arms still hurt.)


I started my day off with 16 minutes of HIIT intervals, rotating between burpee variations and plyometric moves.

Later I headed to the gym for shoulders... I learned a hang clean, which I've been too scared to try on my own. A friend at the gym helped me.

Pushpress barbell: 60# 3x1, 55# 3x2-3, 50# 3x4-6, 45#3x7-8

KB high pull: 3x10 30#
Single arm snatch ES: 3x10-15 #15-18
DB burnout 3x10 ES 10# DBS

barbell hang clean: 3x5 45#
leaning side raise 15# 3x10 ES

Facepulls: 3x10 35
Fly: 3x10 12# DBS

Claudia's BROWNIES: Raw and Chickpea options!

Today the beautiful Claudia is back with two healthy and yummy recipes!!
Hi everyone!
It’s been a while, but I’m happy to be back around here so thanks so much Nat for letting me share some yummy recipes in your amazing blog J
Are you ready? Today I’ll share not just one, but two amazing brownies recipes!!! They are easy to make, delicious and 100% guilt-free!
Another blogger friend shared this recipe with me and it blew my mind. The result is a very rich and intense chocolate brownie, perfect for those days when too sweet is not sweet enough!
Inline image 1
-       1 cup of date paste
-       1 1/4 cup raw almond butter or any nut butter you like
-       1/3 cup honey, organic maple syrup or agave
-       1 1/4 cup raw cacao powder.
Mix all the ingredients with your hands and press into a 9x9 square glass Pyrex pan. Refrigerate at least one hour, cut into squares and enjoy!
If you can't find date paste just make your own.: for one cup, soak 20 pitted dates in warm water until they are soft. Combine them in a food processor with a tbsp of water until they've become a thick whipped and creamy texture. Yummmm!
These deliciousness will satisfy your chocolate cravings in a matter of seconds! I got the recipe a loooong time ago… I think from somewhere on Instagram!
-       1 1/2 cup of chick peas
-       2 eggs
-       2 tablespoons of coconut oil
-       3 tablespoons of xylitol or brown sugar
-       3 tablespoons of cocoa powder
-       1/2 a bar of 85% dark chocolate
Mix everything in a blender and then put the mix in a glass container and into the oven at 350 degrees for around 28 min. I always top them with all some nut butter, for example natural sunflower seed butter… out of this world!!
Twitter-Instagram-Facebook: @chicaloverde

Wednesday, May 7, 2014

WOW Link Up 5/7/14



Diatta Harris
Femme Fitale Fit Club

Sheila Simmons
The Frugal Exerciser




Sheila Simmons
The Frugal Exerciser


Videos and Posts I've Been Loving

Emily posted another QNA video!

Top 10 Fat Burning Foods Thank you!! Finally a REAL, TRUTHFUL post about what "burns fat".

You Can't Fake Sweat SO true.

Vegan GF Chocolate Chip Cookies How does Abby manage to make everything she touches turn to gold?

Don't forget to link up with us!!


Tuesday, May 6, 2014

My Week of Workouts #18

Check out last weeks workouts here.

Back day! Switched things up a bit.

54321 Deadlifts, 6 rounds 110#, 2x2 115#, 2x1 135#

T bar row, 2x10-12 70#, 2x6-7 75#, 2x4 80#, 2x2 85#, 2xAMRAP 70#

Single arm row 25# 2x8 ES
single arm cable pulse 15# xx4 ES

Seated straight arm lat pulldown 15# 3x12
Lat pull down 3x10 30#

Cable pullback 2xdropset max 60#

I wasn't feeling sore until this morning, so I decided some yoga was in order.


Similar to last week... I did a total of SIX circuits.

I basically put together 3-4 moves of a leg-focused exercise, and did 10 reps of the move. I moved through each circuit 3 times.


Battle ropes and CHEST today!

DB press: 1x2 (failed on 2) 30#, 4x6 25# each DB

Single arm incline press ES: 4x 6-8 ES 20#
Single arm middle cable fly ES: 4x 15 5#
Incline pushup: 4x 10


54321 squat: 4 rounds with 75#
85# 3x3

Front squats: 3x3 65#

65# squat holds 3x10, 55#3x10

BSS: 2X10 ES 50# total
TRX single leg squat ES: 2x10
single leg cable kickback: 3x10 15#

Single Leg Deadlift: 3x10-12 25#
Single leg lunge and kick: 3x10-12 25#
single leg cable: 3x10 15#

Leg Ext dropset max 160#

I did 30 minutes of HIIT with burpee variations and other plyometric movements... Then I headed to Canton (basically a GIANT garage sale here in TX).


Yes for SHOULDERS! Hit a new PR pushpress!!

Pushpress barbell: 60# 2x1, 55# 3x2-3, 50# 3x4-6, 45#3x8-10

KB high pull: 3x10 30#
Single arm snatch ES: 3x10 #15-18
DB burnout 10 ES 10# DBS

barell pushpress: 3x7-10 45#
frontal raise burnout 10 ES 10# DBS
leaning side raise 15# 3x12 ES

Facepulls: 3x10 35-30
Fly: 3x12 12# DBS

What did you do to stay active this week?


The REAL Secret of Eating Disorders

This post is rather personal to me. I have not discussed the issue on the blog, but like others, I have struggled with disordered eating and body image issues. I wrote this post to explain some issues going through my head and my thoughts on eating disorders.

When talking about eating disorders today, usually we hear the same things. Or at least, people ASSUME the same things.

Predominately female

Someone just "stops eating"

Someone "throws up their food"

Someone eats "way too much food"

Teenage girls

It's all the media's fault

...Sure, I won't deny that these ideas CAN be true. But what are we REALLY missing here? These statements are so vague, so generalized... and honestly, they anger me. 

Because an eating disorder is so much more than those things. 

What I have come to understand is that people who have never personally experienced an eating disorder really can't grasp the idea of it, what it really is. Even family or friends of someone with an ED can't ever truly know what it is. This isn't their fault... it is impossible for them to ever be inside the head of a person with disordered eating.

So what is an eating disorder? Why can't it just be classified as those simple statements above?

An ED is so complex... and it is really NEVER about the food directly.  Food is simply a way for an ED person to express how they are feeling. Controlling food is an outlet when other things in life CAN'T be controlled.

Yes, most EDs start with something to due with an "ideal" body... people start out doing a good thing, restricting food intake for weight loss, or making healthier food choices,ext... but soon, it simply gets out of control. Obsessive. Soon, ALL food is bad. Someone can only eat"clean" foods. One must purge so they can feel better, to relive anxiety or guilt after eating, or so they can again eat and repeat the cycle.

What alot of people don't realize is that binge cycles are a huge part in ALL eating disorders, not just BED. The horrible pattern of restrictive food intake, then a binge, and food guilt is repeated countless times.

An eating disorder is too complicated to be classified by a simple dictionary definition. 

Here are some of the secrets of an eating disorder... these are things that are not told when one "generalizes" the issue, or when a talk show discusses it, or when a magazine promotes "ED awareness". 

These things can only be understood fully by someone who has first hand experience with an ED.

An ED haunts you day and night. You can laugh at a joke or smile at a movie, but deep inside you ache.

They are selfish. They don't just take the ED person down, but their family, close friends, hobbies, and even grades. An ED effects more than just one person.

Why does no one ever mention how COLD you get with an ED? The lack of body fat, nutrients, calories, or the combination of the three causes you to be freezing all. the. time.

There is also chronic fatigue associated with having an ED. Oh my gosh, talk about not even being able to make it up a flight of stairs at school without a dizzy head!

An ED takes away your beauty, in a physical sense. You loose your hair, your cheeks become hallow, your bones protrude, your nails become brittle...

More thievery!! For the girls out there, be warned. There is a HIGH chance you will loose your menstrual cycle... and even after recovery from an ED, you might have problems getting it back. 

They go into hibernation, and come back stronger than ever. You can go weeks feeling great, and all a sudden you hit a wall and break your bones all over again. 

Having an ED isolates you. Without realizing it, you start to favor your house, the safety of your kitchen and your own "area" for time with friends, the movies, or a restaurant.

You get angry with an ED, sometimes for no real reason. Your mind and body is so consumed with ideas of your body and food, and little things can tick you off randomly.

Depression is similar to the above. You find yourself deep into depression, a sadness that always lingers. Some days are better than others, but there is almost always some form of sadness and being upset even if everything in your life is otherwise fine.

Do you know any other secrets of Eating Disorders?