September 29, 2014

Whole 30 Food Diary: Week 4

Over the last four weeks I have learned that Coach Kemp is a superb chef! Just kidding, I knew this a long time ago. I must give him credit for cooking 90% of the meals that I have featured. 

I would not say that I dislike cooking; but rather, that he enjoys cooking and I cook to get the job done - ie.,food in my tummy. He is concerned with the presentation, and I just want to get it on the plate and into my mouth! 

So far Coach has shed 10 pounds, and I have lost about 5 pounds. Coach wants to drop another 10-15 pounds before our trip to Hawaii so I think we may stick with the plan for a little longer. He too is trying to amp up his workouts, and has begun running a little. I am very proud of Coach's efforts on both fronts - nutrition and working out. It gets really tough once the season starts to keep a consistent, healthy routine so I am trying to be as supportive as possible. 

Now a few caveats is that we did not follow a few guidelines, for example, alcohol. I mentioned in my last post that I decreased my intake but not to zero drinks a week. I too was unable to kick my coffee with creamer habit (albeit I used coconut creamer + Stevia); the plan prefers that you drink black coffee with no sugar. 

Here is a look at our most recent eats:

Salmon, Onion & Red Pepper Scramble with Steamed Broccoli, Tomatoes And Navel Orange 

Salmon And Green Beans with Bacon

Applegate Hot Dogs, Steamed Broccoli And Broiled Corn

I have craved about this corn before on the blog, but it is so good that it deserves another shout-out! It is the easiest side dish to ever create, I promise. Now, the corn MUST be frozen and I must admit that the frozen corn from Wal-Mart is the best by far! But, if you don't frequent Wal-Mart (no judgement, as I opposed going there all last year after my robbery), then opt for a organic bag instead. Do not, I repeat, do not try this with the Meijer brand of corn - it is awful! 

Ok, all you do is spread the frozen corn on the baking sheet. Turn the oven on broil, and move the shelf to the top row. Drizzle extra virgin olive oil and then salt and pepper on the frozen corn, Do not thaw out corn. Place in oven under broil for 10-15 minutes, checking frequently. You want the corn to have a nice golden color with a little brown.

You can thank me later!

Egg Bake with Spinach, Red Peppers, and Seasoning, Applegate Sausage And 1/2 Apple

Organic Sausage and Sauteed Red Peppers (Multiple Servings)

Scrambled Eggs, Applegate Sausage, 1/2 Apple, And Spinach Salad with Salsa

Turkey Meatballs, Steamed Broccoli, Guacamole, And Banana

Pork Roast And Grilled Potatoes

Scrambled Eggs, Ground Turkey, and Salsa


Question of the Day: Have you tried the Whole 30 program? What were your thoughts?

Whole 30 Food Diaries:
Week 3
Week 2
Week 1

Workouts in Review Week 5: Run Like A Girl

Rest Day

4 miles

For time:
30 Deadlifts @ 60% max

My Performance: 105lbs in 1:10

For Time:
1 mile
21 sit ups
43 slam balls @20lb

My Performance: 10:22

** Forgot to note WOD**

3 miles

For Time:
50 wall balls (14lb ball)

My Performance: 3:30

AMRAP 20mins
200 m run
As many pull ups as possible 

My Performance: 30(only counting pull-ups)

5.5 miles

1 hang snatch (35lbs)
10 Double Unders

For Time:
Ring dips

Turkish Get-ups max weight 3 times each side

My Performance: 20 lbs

For Time:
12 dumbell lunges
12 burpee box jumps
12 kettle bell swings (@35lbs)

My Performance: 11:27

5 miles

Week 4: Run Like A Girl 1/2 Marathon Workouts in Review
Week 3: Run Like A Girl 1/2 Marathon Workouts in Review
Week 2: Run Like A Girl 1/2 Marathon Workouts in Review
Week 1: Run Like A Girl 1/2 Marathon Workouts in Review


September 23, 2014

Weekend with Rufus!

Saturday was the first home game for Ohio University! The MBB had their first tailgate of the season, and had special visitors - basketball alumni. It was nice meeting all the former players and their families - we hope to see them at games this season!! 

I was a little excited about my role for Saturday home games - party planner aficionado. Haha, I'm not sure if I would give myself that much credit, but it was fun shopping for green and white goodies. Ohio Managers, the best I've had the pleasure working with, were all gems following my requests and directions for setting everything up. 

Here are a few close-ups from my iPhone. I have requested a photographer for this coming Saturday since obviously my degrees aren't sufficient when it comes to the photography department. (Pretty sure my request will not be granted, lol. ). I too was being overly social, visiting with people that I neglected to take additional pictures before the team got their grub on! 

Kelsey McKinley, David's wife, made the yummiest cake pops. They can be seen in the middle of the table, below. 

Most of the goodies were purchased through Amazon. After I went to the Athens Farmers Market on Saturday morning, I made a quick stop to the Starbucks at Kroeger and then to the Dollar Store. Glad I decided to do that because I scored the cute, green miniature plant pots which I used to hold some of the additional candy.

Now that I have an idea of what I'm working with I will provide more details about the tailgating decorating for next week. 

Top: College Bookstore (Court Street)
Shorts: ShopBop

Question of the Day: Did your team win or lose this past weekend? 


September 21, 2014

Workouts in Review Week 4: Run Like A Girl Half Marathon

9 Miles

6 power cleans (@ 55 lbs)
6 hand stand push-ups
12 air squats
My Performance: 11:10

3 Miles

** forgot to note WOD**

Rest Day

3 Miles

500 m for time
My Performance: 2:04

Pendlay Rows Max 5 reps
My Performance: 95 lbs

AMRAP 6 mins
12 Dumbbell snatch (@25 lbs)
12 toes to bar
My Performance: 4 rounds + 11

1-10 For Time
Sumo Dead Lift Upright Row
Jump over Burpee
My Performance: 7:01

3 Miles

Double Unders

Whole 30 Food Diary Week 3

Week 3 saw some good days as well as a few bad days! On Thursday I succumbed to my desire for something a little different (i.e., not a fruit, veggie and/or meat product) and had a bowl of cereal. Gasp! I know; and the funny thing is that I have not eaten a bowl of cereal in so long, but it was oh so delicious. Granted I had a bowl of Cracklin' Oat Bran, and not Captain Crunch!

I forgot to mention last week that I have allowed myself a glass of wine (ok, 2) once a week. This is not too different than my pre-Whole 30 Challenge philosophy. But, prior to the challenge I had been allowing myself to have a glass of wine 1-3 days/week, so I have cut back to my preferred weekly intake.

We all know my desires to nick my coffee habit have simply been sidelined. In some of the pictures below you will see the evidence of my coffee habit!

And I finally ate my last Cookies & Cream Quest bar in hopes of preventing myself from snacking on this instead of a Whole 30-approved snack. On Tuesday, I actually ate a Quest bar and apple for lunch, which was not the best decision on any eating plan (only because it is more of a snack than a meal replacement). Which directly leads me to meal planning! I have been really good at planning dinners every week, but not so good with lunches. Because of this, I started planning my lunches as well as dinners. Confession - this began on Friday, lol. I am hoping this will start working in my favor. I figure breakfast can still be thrown together, but my lunches need to be a little more thought out, or I go for the Quest + Apple combo or apple + nut butter combo; both of which are better options, but not perfect.

Paleo Chicken Fried Steak & Cauliflower Mash
We have been eating cauliflower mash as a replacement for masked potatoes for some time now! Typically, I paired the mash with my fresh pesto, which contains parmesan cheese. So last week was our first attempt of making cauliflower mash without pesto, and it was delicious. On a whim, we added one bad of frozen cauliflower with a fresh head of cauliflower, and it was a game changer!!!!

Veggie Salad w/ Bacon And Sweet Potato w/ Almond Nut Butter & Pecans

2 Whole Egg Scramble, The Best Homemade Guacamole (Coach Kemp's Recipe), Applegate Farms Sausage, Salad Mix with Salsa & Fruit Mix

Paleo Chicken Fried Steak with Scrambled Eggs & Guacamole, Side Salad And Watermelon and Berry Mix

Side Salad, Cauliflower Mash And Sausage

Sweet Potato Hot Dog Bun
McDonal's had free coffee in our area, and how could we not take the offer for free coffee! Please tell me I am not the only person that thinks McDonald's has some pretty good coffee! I also like Dunkin Donuts, but not their actual donuts, ha. Coach Kemp thinks I am weird because I don't like their donuts; I prefer Krispy Kreme.

So anyways, I felt kind of odd being that lame person to request free coffee without making a purchase. My order, therefore, was two free coffees and two hash browns :) I figure they are potatoes, lol!

2 Scrambled Eggs w/ Guacamole, Bacon, Green Mix And Hash Brown

Sausage, Two Scrambled Eggs w. Sirachi and Spinach

Coach Kemp's Snacks for the road!

Grilled Chicken, Green Beans with Walnuts, And Grilled Eggplant

Salad with Homemade Taco Seasoning And Guacamole
Athens Farmers Market Haul 9/20/2014 for $15!

Week 2: Whole 30 Food Diary
Week 1: Whole 30 Food Diary


September 18, 2014

Christmas Dreaming

Wow! In one way I can't believe we are past the half-way mark in September and October is right around the corner. However, the other side of me is quite jubilus for winter. This fall has been a little tumultuous with work and other things that I am ready for a new season in life!

Recently, a dear friend sent me this prayer that I would like to share with you all:

The title of this post is "Christmas Dreaming" because today marks the 90-day countdown for our trip to Hawaii for the Diamond Head Classic games. Eek, time to let go and let God so I can have a joyful vacation in a few months!


September 14, 2014

Workouts in Review Week 3: Run Like A Girl Half Marathon

8 Miles

Rest Day

4 Miles

3-3-2-2-1-1-1 Split Jerks
My Performance: 105lbs (first time)

4 Rounds (Cap @19mins)
1.5 Lap Farmer's Carry (@ 26lb kettle bells)
4 Wall Climbs
16 Double Unders
My Performance: 19:21

5 Miles

Partner WOD
40 plank-ups
50 wall balls
60 toe to bars
70 lunge jumps
4 Laps - Buddy Carry
70 lunge jumps
60 toe to bars
50 wall balls
40 plank-ups
Our Performance: 23:09

I forgot to write down Thursday's WOD and performance. The WOD was "Rankel" but I can't remember my performance, overall.

AMRAP, 20 Mins
6 Deadlifts
7 Burpee pull-ups
10 Kettlebell swings
Run 200 meters
EMOM, 7 Mins
1 Hang Clean (@ 65 lbs - could have done more weight)
4 Hanging Hip Touches

7 Rounds:
7 Front Squat
7 Push Press
7 Box Jump Overs
My Performance: 7:44 with 35lbs

3 Miles

AMRAP, 20 Mins
5 Pull Ups
10 Push Ups
15 Squats
My Performance: 11 Rounds + 10 (3 band, although started with 2.5 & girl push-ups)


September 13, 2014

Whole 30 Food Diary Week 2

Week 2 in the Whole 30 Challenge did not go as stellar as I would have liked. I did not completely fall off the wagon, but I hoped to adhere to the guidelines a little better than I did.

I believe on three occasions I had one of my beloved Quest bars. You can my full review of all 16 bars, HERE. Now, I do not think that a few Quest bars is the worst thing, but it's not really on the Whole 30 plan.

And you remember my desires to ween myself of morning cup of joe! Yeah, I was successful on Sunday morning! Work has been extremely stressful, and I am not sure why my iced coffee is so darn good that I am not ready to kick the habit. Like I said, I had tried plain coconut milk, but I much prefer the SoDelicious coconut creamer.

So let's see what Team Kemp ate this week. Again, the following food is not specific the breakfast, lunch, or dinner; simply food in your tummy!

Steamed Asparagus & Sweet Potato with Justin's Almond Butter and raw almonds

Two-egg Scramble, Applegate Farm Sausages, Avocado & Spinach Salad with Tomatoes

Mediterranean Rub Grilled Chicken with Steamed Broccoli 

Salt + Pepper Grilled Chicken, Green Beans with Bacon And Potatoes (Olive Oil & Seasoning)

Breakfast Scramble (Onions, Spinach, & Tomatoes), Applegate Sausage, Breakfast Potatoes & Watermelon

Turkey & Spinach Sweet Potato Hash

3 Egg Omelette, Bacon, Spinach with Salsa And Potatoes

Omelette with Onions and Squash with Mushrooms And Organic Raspberries

Curry Tilapia, Steamed Broccoli And Sweet Potato (Same as Above)

Turkey Mish-mash (with Tomatoes, Carrots & Squash)

I too frequented a local Mediterranean restaurant, Salaam, on two occasions this week - once for lunch and other time for dinner. I did not take pictures as the first time I went for a lunch with a newly acquainted friend in Athens, and did not want to seem "strange" taking a picture of my food! For lunch I ordered their house salad with shawarma; and then on Friday with Coach Kemp I ordered their chicken kabobs with no rice, and extra veggies.

Athens Farmers Market Goods 9/13/2014

Week 1: Whole 30 Food Diary


September 6, 2014

Workouts in Review Week 2: Run Like A Girl Half Marathon

Rest Day

Labor Day Workout with Coach Kemp!

1 Min On with 20 Secs Rest:
Alt Db Chest Press
Lat Rows
Bicep Curls
Weighted Step-Ups
Bicycle Sprint
(Above 4 times)

3 Miles

EMOM 4 mins every 15 secs
2 TNG Power Clean @ 45lb

16 Min Cap
5 laps (running)
40 wall to ball @ 14lb
20 clapping push-ups
(Above Twice)
5 laps (running)

My Performance: 16. 2 1/5 (knee push-ups)

3 Miles

"Open" WOD
For Time
20 Box Jumps
15 Duble Unders
10 Burpess
5 Kip Pull-Ups
(ABove 3 Times)

My Performance: 14.20
So glad I started woking on my double-unders because we had them in Thursday's WOD. I have lots of things to improve on, but it was nice to feel somewhat competent for the next day's WOD)


15 Mins
3-3-3-3 Deadlift

My Performance: 175! A PR. Well, everyday is personal record.

AMRAP Cap @ 12 Mins
10 Bd push-press
20 Walking lunges
40 Double-unders

My Performance: 2.30 (with 20lbs DB). I too was able to string 5 du's together a few times!

3 Miles

1 Min @ Each Station
Power Snatch
Rowing Machine
Tire Flips
Knees to Elbow

My Performance: Completed 134. I lost count a few times, so I think this was an undercount of my true performance.

"Open" WOD with Elizabeth (one of the OH Women's Soccer Coaches)

M&E Partner WOD
30 Cleans @ 65lbs
60 Kettle Bell Swings @26lbs
90 Rainbow @15lbs
1 Lap
(Above Twice)

Our Performance: Completed in 18.40

I really enjoyed my partner WOD with Elizabeth who is also kind of new to CF. She is a former professional and collegiate soccer player, so her level of athletic ability outweighs mine. It is still fun to have a workout partner, and someone to remind you to take it easy with running + crossfit endeavors!

Indeed my running has not been stellar. I did 8 miles today (Sunday), so that will be accounted for in Week 3 diary. I have no goals for the half in October. I expect it will be a pretty dismal performance, and I am ok with that. Sometimes, you just got to get out there and Go!


Whole 30 Food Diary Week 1

On September 1st, Coach Kemp and I embarked on the Whole30 Challenge. It may be more fair to say that I coerced Coach Kemp into the program because he was not that excited about it at first. I convinced him to join me for two reasons (a) I would not be preparing non Whole30 meals for dinner and (b) he should want to support me by joining me! You know the saying - Happy Wife = Happy Life.

He did have a few slip ups, for example, the few alcoholic beverages consumed, and the last of the goat feta cheese from the Athens Farmers Market. I am sure there have been a few other "small" cheats, but in all; Coach has been doing well with the program.

I too have not been perfect. On day 1, I mistakenly put dairy-free cheese in my eggs. Who knew that the GoVeggie lactose-free cheese slices do have trace amount of dairy and soy. On Tuesday morning something triggered me to take a closer look at the ingredient list. Then on Tuesday I had a cup of coffee with So Delicious Coconut Creamer, and realized after taking a few sips that it most likely had sweetener it in. On Thursday I had my coffee with plain coconut milk (the canned version), and I am not so sure if I am a fan. Part of me desires to rid my small habit of coffee drinking entirely, so I plan to make it a priority for week #2.

At this point, I can't say that I feel much different. To be honest, Coach and I ate pretty healthy overall, but I do believe that a cleanse is good for everyone. Prior to the Whole30 Challenge I purchased about 75 % organic and local foods; now I am closer to 90%. Some of the main changes have been to organic eggs, butter, bacon, seasoning + herbs, and more produce. I first purchase any fresh produce from the Athens Farmers Market, and then hit up the local Kroeger for their organic section. If neither has something that I need, then I purchase non-organic produce. Like today, I am planning to make a paleo-friendly shrimp stir-fry with cauliflower rice. I did not see any at the market or Kroeger, so I purchased the regular cauliflower. "It Starts with Food" recommends to buy frozen, but I don't think cauliflower rice would turn out too great with frozen, organic cauliflower.

Here are a few eats that I had this week. The following are not in order of Breakfast, Lunch, and Dinner because as the Hartwigs explain, you must re-think these overall. What they mean is that you may not always eat eggs for breakfast. In my case, on Friday night I had a "breakfast" type of meal with left-over Tilapia for breakfast. I did have my infamous turkey mash for lunch almost everyday except for Friday when Coach Kemp and I got steaks at a local eatery. This is why I ended up eating a breakfast for dinner, I was kind of over meat by the evening.
3 Whole Eggs, Handful Spinach, Petite Klondike Potatoes (with olive oil, pepper & seasoning) And Organic Berry Mix
Cinnamon Apple & Carrot Turkey Mash (Recipe Coming Soon!) & Organic Green Mix

Paleo Chicken Curry &Spaghetti Squash

Bacon Wrapped Asparagus (Recipe Coming Soon!) & 3 Whole Eggs 

3 Whole Eggs w/ Avocado Slices, Mixed Organic Berries And Petite Klondike Potatoes (with olive oil, pepper & seasoning)  

3 Whole Eggs, Sauteed Mushrooms (in H20), Mixed Berries And Petite Klondike Potatoes (with olive oil, pepper & seasoning) 

Organic Corn & Steak

Pecan Paprika Tilapia on Bacon Brussel Sprouts (minus maple syrup)

Breakfast Frittata with Spinach, Tomatoes, Peppers & Onions And Mixed Berries (This is 2 servings)

This morning I went to crossfit, then hit up Wal-Mart for a few necessities, and ended my Saturday morning shopping with the Athens Farmers Market & Kroeger. The picture below shows the goodies I got this Saturday; all for $20! In the left hand corner that is a squash of some kind; don't ask what I plan to do with that! The lady was short on dollar bills, and my total was $4; I simply grabbed the first thing that was $1.
Athens Farmers Market 9.6.2014