Weekly Sweat Sesh: 3/23-3/29

Weekly Sweat Sesh

Weekly Sweat Sesh


Monday 3/23: REST
REST. REST. REST. Did I say, REST?

Tuesday 3/24: REST
I didn’t have much of a choice today! We had a Guest Lecturer for my Master’s program that kept me out later than I wanted…

Wednesday 3/25: CrossFit WOD

STRENGTH:
Heavy Cleans. Base these off of your 1RM power clean. DO NOT GUESS OR ESTIMATE YOUR ONE REP MAX. Ask a coach for help.

1 x 3 @ 70%
1 x 3 @ 75%
2 x 2 @ 80%
4 x 1 @ 90%
2 x 1 @ 85%

WORKOUT:
5 x 400m run.
Or 4 x 500m row

Rest 1 minute in between efforts.

Meh, is all I really have to say. My shoulder was not loving the cleans and I did not do nearly as well as I had wanted to on this lift. My confidence was shot.

Thursday 3/26: CrossFit WOD

STRENGTH:
5 x 5 weighted / strict pullups

WORKOUT:
Back squat. 7-5-3-2. go heavy!

I could squat all day… I LOVE IT.

Friday 3/27: Spinning
I just knew my body needed a rest from the heavy lifting. My shoulders were hurting more than usual and tonight’s workout was CrossFit Open Workout 15.5 which was thrusters and I knew my body would HATE ME if I did that… so, I didn’t 🙂

Saturday 3/29: Barre & Yoga
Time to focus on strength in a different way. My coworker Whitney and I went to FlyBarre at FlyWheel studio in the Back Bay. I had never done a Barre class before and I actually really enjoyed it! My muscles were burning by the end of the class. Review on what Barre is all about and how I may not be meant for it because it requires “grace” to come soon!!
Then, YOGA! My CrossFit Box offers Yoga on Saturday afternoons. It’s such a perfect, restorative class. This week we focused on opening up our shoulders and stretching out our hamstrings… it was perfect.

Sunday 3/20: CrossFit WOD
We did the CrossFit Total workout. We had 1  hour to find our 1 rep max for dead lift, back squat and press. Guess what, I PR’ed ALL OF THESE LIFTS!
Dead Lift: 190 pounds
Back Squat: 145 Pounds
Strict Press: 70 Pounds
Time to watch these numbers increase as I get stronger.. I can’t wait for that!

I am so proud of us 🙂 These girls are my cheerleaders at the gym, they support me through my failures and cheer for me through my successes. I honestly do not know if I could have asked for a better group of girls to get after these heavy weights with!

CrossFit #rugged

CrossFit #rugged

What did you do to workout this week?

xo. P

Food Prep, My Favorite!

“Wait, you do what every Sunday?”
… “How long does that take you?”
…… “I wouldn’t even know what to cook…”
……… “I just don’t have time to do that!”


This are the typical reactions I get from people when I mention that I spend time every Sunday making my food for the week. The last one is my personal favorite… “I just don’t have time to do that!” I mean this in the most loving way, you all are full of bullshit. Of course you have time to prep food to fuel your body & make your week easy! Let’s make this post straight forward & answer some of these questions/reactions.

Wait, you do what every Sunday?:
Every Sunday I food prep. I make sure I purchase all of the food I’ll need for the week sometime during the weekend. Recently, I have enjoyed going to the grocery store on Friday nights after my workout. May sound lame, but let me tell you Trader Joe’s is empty and it is a much more enjoyable experience!  I make sure I know what I’m going to make and I make sure I have a plan for all 3 meals through at least Thursday. I really enjoy waking up on Sunday, getting ready for my workout and throwing something into my crockpot first thing in the morning. Not only do you have great food waiting for you, your home will smell delicious, too!

How long does that take you?:
I would say it takes me about 1-2 hours every Sunday to physically be in the kitchen cut, chop and prepare my food. This doesn’t count any baking or crockpot time! I don’t count those because that is hands off for me as the food cooks away.

I wouldn’t even know what to cook…:
What to cook? ANYTHING. Poke around online, look on Pinterest, take a market survey of your family! What are you craving? What’s easy? What have you always been wanting to try? This is where your creative side comes in! You can honestly do anything you want to do here… and guess what? If it doesn’t taste good, you don’t have to cook it again – no harm, no foul, just a learning experience.

I just don’t have time to do that!:
My favorite excuse. I’m sorry, I’ll be brutally honest here… if you want to eat healthy, have yummy meals and have a snack ready at your finger tips you will need to food prep ESPECIALLY if you lead a busy life. I’m not one to pat myself on my back, but I work full time, attend graduate school 3 nights a week,  exercise 6 days a week AND make time for my family and friends. Guess what, I make time to food prep. It’s all where your priorities land and mine land with a healthy lifestyle. Ya, maybe it’s because I am forced to eat very clean due to PCOS and ya, maybe it is because I love to cook and find it therapeutic. But I also know that it is necessary for me and my lifestyle.

For example, some items on the menu this week:
Breakfast: Quiche
…  scrambled a bunch of eggs, cut up too many vegetables, laid bacon down in a casserole dish to act as “crust”, poured eggs into the bacon “crust”, baked at 350 for 30 minutes.

Lunch: Chicken Salads
… cooked up chicken breasts to throw on some lettuce with dried cranberries and beets

Dinner: Lettuce Tacos
… scrambled some hamburger with taco seasoning in preparation to lay the hamburg in romaine lettuce hearts with avocado, tomatoes & salsa.

When in doubt, PREP THE PROTEIN. You can see that’s what I did here. Protein is the hardest and most time consuming item to prep. Later in the week I will probably saute some of the chicken with kale & mushrooms for dinner, I may make a sweet potato, too!

Some may say it is boring to eat the same food for the entire week. But, back to my previous comment, PREP THE PROTEIN and your options are endless. If you have a fridge full of good vegetables and a pantry full of good spices, you can literally do anything you want to do with the protein.

Did I say… PREP THE PROTEIN?

What makes food prep hard for you? Or do you have any food prep tips to share?!

xo. P

Jambalaya, the paleo kind not the NOLA kind

Paige in the kitchen

Paige in the kitchen

paleo jambalaya


What you’ll need:

  • 5 c. chicken broth
  • 4 peppers – any color you want, chopped
  • 1 large onion, chopped
  • 1 large can of organic diced tomatoes (leave the juice)
  • 2 cloves garlic, diced
  • 2 bay leafs
  • 1 lb large shrimp, raw and de-veined
  • 4 oz. chicken, diced
  • 1 pkg spicy Andouille sausage
  • 1/2-1 head of cauliflower
  • 2 c. okra (optional)
  • 3 tbsp Cajun Seasoning
    • Or make your own…
      • 2 1/2 tablespoons paprika
      • 2 tablespoons salt
      • 2 tablespoons garlic powder
      • 1 tablespoon black pepper
      • 1 tablespoon onion powder
      • 1 tablespoon cayenne pepper
      • 1 tablespoon dried oregano
      • 1 tablespoon dried thyme
      • 1/4 c Frank’s Red Hot Sauce

How you’ll do it:

1) Put the chopped peppers, onions, tomatoes, garlic, chicken, cajun seasoning, Red Hot, and bay leafs in the crockpot with the chicken stock.

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Jambalaya

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Homemade Cajun Seasoning

2) About 30 minutes before it’s finished, toss in the cut up sausages.

3) While this is cooking quickly make cauliflower rice by pulsing raw cauliflower in the food processor until it resembles rice. I pulsed it in a blender with water. Here is an easy  video to understand what I did to “rice” it!

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Riced Cauliflower

4) For the last 20 minutes, add in the cauliflower rice and the raw shrimp. Note: You can choose to quickly steam the cauliflower rice in the microwave and serve the jambalaya OVER it as well.

5) ENJOY!

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Paleo Jambalaya

Recipe adapted from: http://www.foodrenegade.com/crockpot-jambalaya-recipe/

xo. P

Weekly Sweat Sesh 3/16-3/22

Weekly Sweat Sesh kettbell


Monday (3/16): REST
I wish I could workout on Mondays! I have always believed in the “never miss a Monday”. Unfortunately, that is not a reality this semester. I have class until 7:15pm on Monday night and by the time I get home, I’m FAMISHED. Some nights I try to do an at home workout, some nights I listen to my body and rest up.

Tuesday (3/17): CrossFit WOD or Run or Rest
Today I chose to run. I was able to make it to Boston Sports Club around 7:45. I went for a quick 30 minute run & did some ab work. It was nice to focus just on cardio! I’m ready to hit the streets to run though. Come on spring weather….

Wednesday (3/18): CrossFit WOD

METCON:
1 mile. Moderate pace.

STRENGTH:
10 minutes, build to a heavy hang power clean. This is not a max out, this is for practice.

WORKOUT:
Got SkillZ
100-80-60-40-20
10-8-6-4-2
Double Unders
Ring Dips**

Oy, this workout was a doozy. 1 mile METCON, hang power clean and THEN double unders & ring dips? I chose to row for 1 mile for the METCON. The “Got SkillZ” was a tough way to end the workout. I need to work on my double unders!

Thursday (3/19): CrossFit WOD

STRENGTH & SKILL:
Every Minute On The Minute 10 minutes
1-  4 RDLs @ 90-100% of clean + 8 heiden jumps. TnG focusing on core being active and legs straight
2-  Inversion hold. :30-:45 second hold. Choose from a Belly-To-Wall HS hold, HS facing out, headstand, or plank variation

WORKOUT:
‘Fists of Fury’
2 Rounds As Fast As Possible
15 Front Squats from the rack   185/135
15 Toes-To-Bar

What was he thinking? The strength set felt like a workout! This is the first time I really had to do an inversion hold. It was challenging but a great challenge. My shoulders were on fire! The 2 rounds as fast as possible was an awesome challenge, too – I believe I finished the 2 hours in 3 minutes and 20 second.

Friday (3/20): CrossFit WOD

CrossFit Open 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Needless to say, I did the scaled version of this workout. It was very difficult! I was tired and was not feeling my strongest. I was able to complete 4 rounds in the 8 minutes.

Saturday (3/21): CrossFit WOD & Yoga

STRENGTH:
5 x 2 Power Snatch
5 x 1 Snatch Deadlift @ 100% of heaviest snatch

WORKOUT:
‘Springing In’
With a partner
15 minute AMRAP
Cal row   15/12
4 alternating DB snatch   70/50

Partner A does 1 round AFAP, then Partner B goes and does the same. Count total rounds

Ouch. That is all I have to say about this. My shoulders are toast from the workouts all week. So much so, I dropped a dumbbell on my head… proves how terrible my coordination is, right? My group for “Springing In” was able to complete 4 rounds plus one. What a 15 minute AMRAP!! Woof. I need to listen to my body and take a rest. The yoga class at 4pm on Saturdays is a GREAT addition to the heavy lifting.

Sunday (3/22): CrossFit WOD

STRENGTH:
10 minutes to find a heavy clean and jerk.
go to 70% of heavy single
EMOTM 4 min
1 Clean and 2 jerks

WORKOUT:
‘ Head, shoulders, knees and toes ‘
5 Rounds For Time
7 Hang clean and jerks   95/65
7 Toes-To-Bar
7 Box Jump Overs   24″/20

After this workout…. time to rest.

Monday & Tuesday are rest days for me and I need it. My shoulders hurt, my whole body actually hurts. Rest days are just as important as workout days.

Mondays, they are for a fresh start.

#motivationalmantras

#motivationalmantras

The best part about being a Beachbody coach is that I can inspire others to be better than they were yesterday.

I am in week 2 of leading a group of fabulous women who want to better themselves not only with clean eating & exercise through the 21-day fix program, but also with positive thoughts.

I kicked off this week with a post to them about starting fresh on a Monday. I used to hate Mondays (most of the time I still do). BUT, Mondays are for fresh starts, clean slates & to be better than you were last week. It is the day of the week that you can say with complete confidence, “I will be better than I was last week” & mean it.

One challenger mentioned that she fell off the bandwagon the end of last week & that she was ready to kick some ass this week. It is my goal to be there for her this week to push her harder, to encourage her to stick to the eating plan & to really focus on the workouts.

I have another challenger that does not post in the group at all. She is my special project. I know she wants to lose weight because she is teetering on the edge of some serious diabetes. She was recently diagnosed with type 2 & is scared out of her mind. I want to help her be better and I want to get her to become more active in this supportive, motivating community we have developed through our Facebook group. I know she can be successful and I want to be there for her.

Let’s go into this week with the attitude that it’s a fresh start, a clean slate and you can do whatever you set your mind to. Let’s make this week better than last.

Who’s with me?

xo. P

Mondays

#freshstart

Weekly Sweat Sesh: 3/9-3/15

Weekly Sweat Sesh kettbell

“spring break” edition


I was fortunate enough to be on spring break this week & able to really focus on ME. Of course homework was still done, I still went to bed early. But let me tell you, being able to go home right after work & not have to stress about getting to class on time or submitting that paper right away was such a breath of fresh air.

With that being said, I was able to get to the gym every day this week and damn it felt GOOD.

Monday (3/9): CrossFit WOD.

STRENGTH:
4 x 2 Hang Power or Squat Cleans. Go light here.
4 x 3 Clean Pulls. Work on the consistency of the angle of your back during pulls

WORKOUT:
8 min AMRAP
9 hang power cleans 95/65
7 s2oh 95/65
5 lateral bar burpees

I struggled with the strength as I have never done clean pulls before! It’s all about “feeling” it… and that’s crap. I’ll figure it out soon enough. I was able to get  4 rounds of the AMRAP just shy of the Rx at 55 pounds. I was SO out of breath by the end, and it felt so amazing.

Tuesday (3/10): CrossFit WOD.

STRENGTH:
4 x 3 Front Squats
4 x 5 Strict or weighted ring dips

WORKOUT: (15 minute max)
10 Rounds As Fast As Possible
5 Pull Ups
10 Push Ups
15 abMat Situps

POST WOD:
Take a lacrosse ball and mash out your pecs and shoulders!   > 5 min

I walked into this WOD pretty confident I could do it. I was wrong, 10 rounds of ANYTHING is the worst. I finished the WOD in 13 minutes 30 seconds. My arms are jelly right now. In the strength portion, I was able to PR my front squat at 105 pounds. I think I’ll sit there for a little bit until I become more confident. I need to work on keeping my abs “on” when I do front squats. The best part? I’m better than I was yesterday, stronger than I was a week ago & a hell of a lot more confident than I was a month ago.

Wednesday (3/11): CrossFit WOD.

STRENGTH:
3 x 3 Push Press
3 x 6 back rack reverse lunges. 6 reps per leg

WORKOUT:
By land or sea

Choose one of the following

3 minutes Max Effort Cal Row
3 minutes rest
2 minutes ME cal row
2 minutes rest
1 minute ME cal

OR

800m run
3 minute rest
400m run
2 minute rest
200m run

Running? In CrossFit? YUP. After we warmed up our core, lifted some heavy weights we were able to run outside. It was almost 60 degrees in Boston yesterday and I could have been happier to choose the “by land” option for the WOD.

I’m starting to bruise on my collar bones from this week…that barbell may as well just live on my front collarbones and shoulders. I’m looking forward to spinning tomorrow night as a change of pace, that’s for sure 🙂

Thursday (3/12): Spinning

55 minutes of heart pumping spinning, what more can a girl as for after a long week? This class turned into more than a workout for me, it turned into a therapy session. I had a terrible day at work and the instructor was so motivating and made me really focus on my entire body from the shoulders down…. and just leave my head at the door. It was the perfect balance to my heavy lifting all week. 

Friday (3/13): CrossFit WOD. 

15.3 Workout:

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

OR

15.3 Workout SCALED:

50 wall balls
200 single-unders

For those of you who follow CrossFit, ’tis the CrossFit Season! It’s is the CrossFit Opens. The opens last for 5 weeks, and every week there is a different workout announced on Thursday night. All workouts must be completed by Sunday evening. At Rugged, we complete the open workouts on Friday night. 

Saturday (3/14): CrossFit WOD

STRENGTH:
Find a heavy snatch single. If you are power snatching add the overhead squat after the snatch.

WORKOUT:
12 minute AMRAP
30 Double Unders
9 Hang PSN   95/65
6 OHS

I saw snatched and wanted to cry. And then I saw double unders?! How dare he, those were just in 15.3! Needless to say, I got up, had a great breakfast and went to the box for the 10am workout. I’m glad I went! I felt strong, determined and focused. I was able to get 3 rounds + 30 double unders in the AMRAP. My goal with this workout? Increase my snatch weight… I know that will take some time & I’ll have to be patient.

Sunday (3/15): REST.

Normally I would workout, but my body needs a rest day after this week. Not only does it need a rest day, I had plans to attend the St. Patrick’s Day Parade in Southie!  This was definitely a blessing in disguise, if it were not for the parade.. I would have been at the box and could have pushed myself too hard, too fast. REST IS IMPORTANT!

I’m ready for another week of working out. Who’s with me?

xo. P

30 by 30

30by30

#30by30

Above and beyond eating healthy and working my ass off in the gym, a girl has to have fun! I am linking up with my bestie over at A Tale of Two Cs to tackle a list of 30 things we want to accomplish by the time we turn 30.

Start Date: TBD – I’ll let ya know when we check the first one off our list!

End Date: May 5, 2020.

Courtney & Paige’s 30 by 30:

1:: Go paintballing

2:: Hike Mount Washington

3:: Ski Tuckerman’s Ravine

4:: Go on a whale watch

5:: Go to a Boston Red Sox game

6:: Go to a Broadway show

7:: Explore New York CIty

8:: Rock climb

9:: Read a book together

10:: Go on a winery tour

11:: Brew our own beer

12:: Night out without make up

13:: Go to a concert

14:: Take a pole dancing class

15:: Ski outside of the New England

16:: Attempt paddle boarding

17:: Take a photography class together

18:: Go to the top of the Space Needle in Seattle Washington

19:: Visit Canada

20:: Go to a casino

21:: Take on white water rafting

22:: Walk the entire Freedom Trail in Boston

23:: Go to a museum in Boston

24:: Go on a duck boat tour

25:: Run a 5K

26:: Spend a whole 24 hours together without electronics and social media

27:: Volunteer

28:: 365 Picture Project (more to come on that)

29:: Host a Friendsgiving

30:: GO TO VEGAS

Follow along as we document every single one of these together between our two blogs. I can’t wait to get started!

What’s on your bucket list?

xo. P

Paleo Brownies

Paige in the kitchen

Paleo Brownies


Aca-cuse me? (I hope you understand that reference… Pitch Perfect, anyone?)

Yes, I said it, Paleo Brownies.

What you’ll need:

  • 1/2 cup minus 1 Tbs. coconut flour
  • 1/2 cup cocoa powder
  • 1/2 cup plus 2 Tbs. butter, melted
  • 3 eggs, at room temperature (egg substitutes will not work)
  • 1/2 cup plus 2 Tbs. honey or maple syrup
  • 1 tsp. vanilla extract, optional

How you’ll do it:

  1. Preheat the oven to 300 and grease a glass baking dish (8×8 or 9×9).
  2. Mix together all ingredients. You can do this by hand or with an electric mixer or high-powered blender.
  3. Pour into the baking dish and bake for 30-35 minutes, until a toothpick inserted into the center comes out clean. Cool for 30 minutes before cutting or removing from the pan.
  4. These store well at room temperature or in the fridge for a few days. Make sure you keep them in an airtight container.
Paleo Brownies

Paleo Brownies

Now some people may say these aren’t paleo because of the honey & the butter. Believe it or not, both of those items are allowed in some paleo diets and are allowed in moderation. Like I have said, I follow the 80/20 rule – and these fall somewhere in between that.

Paleo Pros: No fake sugar, no white flour

Paleo Cons: Honey & butter

Guess what? I’ll live.

I’ll admit, they were a tad dry. I think next time I am going to add maybe a 1/4 cup to 1/2 cup of unsweetened apple sauce to moisten them up! I improvised and added some coconut flakes on top, too. They actually tasted better after being refrigerated over night!

How do you curb your sweet tooth without feeling guilty?

xo. P

** This recipe comes from here.

Introducing…. Kettlebells & Kale

Why the name change?

First off, “Eat Clean, Train Dirty” is an overused slogan. It is everywhere and I was starting to feel as if it wasn’t unique!

On my ride home from NH today, I started to brain storm… I wanted the name to be short and sweet. I knew I wanted the title to become a little more personal & continue with my eating clean & exercising “theme” of this blog. I started thinking of one exercise word and one food word. I went through a list of things… deadlifts & d..?, barbells & brussel sprouts, burpees & bacon, kale & k…? KETTLEBELLS. I yelled it to myself in the car. It was perfect, I eat kale all of the time and I use kettlebells frequently whether it’s at the gym or at CrossFit.

Boom. Done. Now introducing, Kettlebells & Kale.

With this new name I would like to introduce a few new themes that will be featured on my blog:

Weekly Sweat Sesh kettbell

Paige in the kitchen

Motivation

What do you think?

xo. P

Anyone can do anything for 7 minutes….

It’s the 10 second countdown before the WOD starts that gets me amped up. I always check out the WOD the night before to try and mentally prepare myself for it. It is impossible to prepare for that gut wrenching feeling you get in your stomach as the clock counts down from 10 before you hear the loud beep and your coach yelling “GOOO!”, symbolizing that the workout has started.

Immediately after the beep, music blasts. The only thing in your head is how to get through this WOD. You almost drown out the music, you have no idea what is playing. The only thing that matters is you, the barbell, and your confidence. Anyone can do anything for 7 minutes. You can get through this AMRAP or RFT with a little self pep talk throughout the workout.

“Only 2 more rounds left…”

“Only 2 minutes left…”

You have to strategically motivate yourself throughout the workout. Your coach yelling at you may not help, the people watching & cheering for you, may not help… only YOU can motivate yourself. Only YOUR confidence will get you through the WOD. Only YOU will get through those gut wrenching, muscle burning, heart racing 7 minutes.

In CrossFit, YOU motivate YOU. In this box, you build more than muscle, you build confidence, self determination and strength that can be carried into your life.

xo. P

***Of course, not all WODs are 7 minutes, but that seems to be the average length of time for me recently 🙂  ***