tag:blogger.com,1999:blog-76222552648679361562024-02-19T08:35:55.226-08:00Bacon & Skinny Jeansthis is my happy place.
moving. doing. running. climbing. jumping. shredding.
GETTING FIT.
getting sexy.
find your happy place. it is pretty f***ing awesome there.Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.comBlogger23125tag:blogger.com,1999:blog-7622255264867936156.post-85300522687567404452014-08-10T08:43:00.001-07:002014-08-10T08:45:40.600-07:00How Being a Barista Saved My Life<div style="font-family: Helvetica; margin: 0px;">
<span style="letter-spacing: 0px;"><b>“What the heck am I doing with my life?” </b></span></div>
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<span style="letter-spacing: 0px;"><b>If you haven’t asked yourself that question at some point in your whatever number years, I don’t think you are human. Growing up in small town Missouri, I was on the mission to be as smart as I felt. Go to college, become a veterinarian, have a car full of rescue dogs, and live my happy life. Pre-accepted into veterinarian school, this seemed probable. </b></span></div>
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<span style="letter-spacing: 0px;"><b>However, the reality check of college hit me hard. I felt like a robot, going through motions of over-populated classes while overdosing myself with caffeine from the campus Starbucks to get through each day. I drank so much caffeine from the campus Starbucks that I used my growing college brain and decided I should work there. This is where my journey as a barista began. </b></span></div>
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<span style="letter-spacing: 0px;"><b>I covered up my unhappiness with penny pitchers and dancing, nothing atypical of a college kid, but deep down I knew something was off. This childhood dream of being a veterinarian was losing its glamour each and every time I took a step into the veterinarian office that was building up my ever growing resume. I was filling holes up of a career I had no intention of following through with, but was terrified of admitting this fact to my peers, my family, but most of all, myself. </b></span></div>
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<span style="letter-spacing: 0px;"><b>Bright and early one Saturday morning, typical hungover headache intact, I started my Starbucks shift. As one of the most sarcastic and chatty baristas you might ever meet, I found out pretty soon after my shift began that next door MTV Real World auditions were being hosted. People from all over, beautiful people might I add, were coming in to Starbucks anxiously awaiting their chance at fame, their chance to impress and become whoever they wanted to be to the public eye. This of course, completely amused me. Reality television has never been my thing, although entertaining at moments, I just couldn’t stop watching and having a sense of admiration for the confidence in each person giving it their all in these auditions. </b></span></div>
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<span style="letter-spacing: 0px;"><b>Soon after another Real World potential took a freshly made latte by yours truly, a man came up to me with quite the mystery smile. I naturally began to quiz him on how he felt about auditioning, why he was auditioning, and what he felt he would ever get out of reality television. Coincidentally, he was the casting director, and after making his Venti Carmel Machiatto and giving it to him for free since I was indeed making fun of the hand that feeds him, he convinced me to see him after my shift. I did indeed owe him one. </b></span></div>
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<span style="letter-spacing: 0px;"><b>From filling out an application in a green Starbucks apron in the middle of Missouri, I soon was in the whirlwind as one of 8 castmates on the oldest reality television series that exists. Real World turned into Real World Challenges, which is a medley of “Wipeout” meets “Survivior”, and although I didn’t know what I was going to do with my life, I was enjoying the break from constantly worrying WHAT AM I DOING WITH MY LIFE.<br /><br />The truth came from watching myself, by far one of the hardest things I think someone has to do. Live your life, make very clear mistakes and stupid decisions, then re-live every moment months later with a couple thousand eyes around the world who forget you are indeed human. I needed a change, a big one, one where I could breathe and play and not worry. A cast-mate convinced me to visit Colorado, and soon after, I found an open Starbucks position on a mountain resort. I would snowboard and barista during the day, and then at night I found my true sanctuary: the gym. </b></span></div>
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<span style="letter-spacing: 0px;"><b>I call it my sanctuary because outside of peace from the mountains, I still had yet to find peace within myself. Self-critical and unhappy, I realized there had not been one moment where I looked into a mirror, let alone a television screen, and liked what I saw. I was once again hiding from the truth of being unhappy, and I finally made the decision to change that. I looked in the mirror, made a game plan, and committed to a nutrition and workout plan. Thinking I was there to just lose a few pounds and get toned shoulders, I soon came to the realization that fitness was so much more about the way I embraced myself and the way I empowered myself in the process. </b></span></div>
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<span style="letter-spacing: 0px;"><b>I immediately engulfed myself into this beautiful and strong pathway that had all of a sudden became my life. My own self-empowerment was contagious, and soon I knew that without any hesitation, motivating people and helping them get out of that dark inner place I was once in needed to be my full time job. I said goodbye to Starbucks, saved money by washing dogs, got certified with NASM CPT, and soon after found CrossFit. Now more confident in myself and in my style of training then ever, I believe that finding that inner superhero within one’s self is the most important thing. Pushing myself and my clients by getting them a little uncomfortable and being that inner voice that says they CAN lift that weight or they WILL do that pull-up translates into LIFE. I know they will walk taller, talk more confidently, and start feeling like a superhero. </b></span></div>
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<span style="font-family: Helvetica;"><b><span style="letter-spacing: 0px;">I rarely sit still, but when I pause and take a moment to reflect on the wild turns my life has taken, I realize the journey of reality television was just a way for me to face demons I have always hid from. Who knew that putting on a green apron and </span>serving coffee would turn my world upside down. </b></span></div>
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Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com1tag:blogger.com,1999:blog-7622255264867936156.post-89202663521933484122014-05-21T08:41:00.001-07:002014-05-21T08:48:29.967-07:00A Day with Em. <div style="font-family: Helvetica;">
<span style="color: white;">I get a lot of questions on pre-workout, post-workout, breakfast timing, etc... SO I figured "A Day in the Life" shindig could be helpful. I might completely bore you, and I apologize, but here is an average work day for me. I hope someone can get something out of it. :) </span></div>
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<span style="color: white; letter-spacing: 0.0px;">There is not a day that I wake up thinking anything but the word COFFEE. I have an amazing French Press and a fantastic relationship with every barista in Denver, so after my cup of Joe, my day begins. </span></div>
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<span style="color: white; letter-spacing: 0.0px;">This isn’t exactly a normal “diet” that I will share with you, but trust me, it works. I feel full, happy, alive, and all while keeping my 6-pack abs in check. A few years ago, I took out most of my carbohydrates like oatmeal, quinoa and whole grain bread, and replaced it with FAT. Yes, the dreaded word: FAT. I eat the egg yolks, drink grass-fed butter in my coffee instead of non-fat milk and fake sugar, and I holy crap, I really love my avocados. </span></div>
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<span style="color: white; letter-spacing: 0.0px;">My breakfast consists of 4 pieces of well-sourced bacon, 2 pasture raised eggs, and about three handfuls of kale and spinach. I start with the bacon, add the eggs, and top off with the kale so that I can cook the greens in the pan altogether. </span></div>
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<span style="color: white; letter-spacing: 0.0px;">Most mornings are a medley of CrossFit coaching at CrossFit Park Hill and my own personal training through Unleashed Fitness. I love the variety I have and the challenge of always mixing it up: I go from a very extreme and intense athlete to a gym newbie in seconds, and I LOVE it. If time allows between clients, I am ALWAYS working on my handstands. </span></div>
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<span style="color: white; letter-spacing: 0.0px;">My breakfast keeps me happy for about 3-4 hours, and by the time lunch rolls around I am always prepared with usually grilled chicken breast, broccoli smothered in garlic, avocado, and plantain chips. This is when I try to guzzle a TON of water so that I am hydrating enough with all that coffee consumption. </span></div>
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<span style="color: white; letter-spacing: 0.0px;">Another beautiful part of my job is that I work with a company here in Denver called CapLogistics. Three days out of the week I am working with their employees by either teaching fitness classes in their gym that I like to call “The Warehouse” or I am meeting them in a more one-on-one setting teaching them basic things like how to foam roll and get rid of knee pain, or WHAT to eat for breakfast on the run. I rarely have time to go to and from work, so it is absolutely PIVOTAL to make sure I am prepared with food. </span></div>
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<span style="color: white; letter-spacing: 0.0px;">Around 3 pm, I am ready for a little more food, or what I like to call my pre-workout. I go to my conveniently located Starbucks, get a tall bold coffee with one butter (they use grass-fed butter!) and I pair it with either a Perfect Foods Bar, Larabar, or RX Bar. I also make sure a big glass of water happens so that I stay hydrated. </span></div>
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<span style="color: white; letter-spacing: 0.0px;">At 5 pm is ideally when I get to workout. I drive to a different box then I coach at, Front Range CrossFit, which is rare but fantastic. I have TWO communities that love and support my mission, TO BE A BADASS CROSS-FITTER. The workouts there are NO JOKE, and I usually do a very intense paced WOD (Workout of the Day) at 5, followed by weightlifting and skills at 6. I easily can be there until 7:30, and with that long of training session, I am ALWAYS prepared with food. I immediately drink my Xendurance protein shake at 6 post-WOD paired with a sweet potato that I pre-cooked, and then get right into my lifting. </span></div>
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<span style="font-family: Helvetica;"><span style="color: white; letter-spacing: 0px;">By the time I get home, I am ready for a big meal of deliciousness. Always making sure I have 5-7 oz of protein, I usually pair grass-fed beef with greens and portobella mushrooms and top off with avocado or some olive oil. It is fast and easy, and if I am smart I will make double so that I can have it for breakfast in an egg scramble! I like to eat an hour or hour and a half after my post-workout shake/potato, so quick and easy meals are kinda my thing. (Cookbook coming to you one day!!!)</span></span><br />
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<span style="color: white; letter-spacing: 0.0px;">Before bed, I grab my PurePharma packet of fish oil, magnesium, and D3, all that help me with recovery and better quality sleep, and off to bed I go. </span></div>
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Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com5tag:blogger.com,1999:blog-7622255264867936156.post-24480203626770821822014-01-17T15:02:00.005-08:002014-01-17T15:06:41.791-08:00Back to Bacon....<div style="font-family: arial;">
<span style="color: white;">Bacon and butter- two things you shouldn't have to live without. </span></div>
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<span style="background-color: black; color: white;">What is this "paleo" way of eating? It means going back to what our bodies respond best to. Each person will be different, but I don't know one person who has taken out gluten, grains, and processed sugars out of their diet without TREMENDOUS health benefits. </span></div>
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<span style="background-color: black; color: white;">When you change your fuel source from carbohydrates, good or bad, to FATS, you have stable energy throughout the day. You feel full. You think better. You function better. You lean out. Your body feels healthy again. For me, turning paleo took away my chronic stomach issues and my terrible acne. I was sold after a week of it. </span></div>
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<span style="background-color: black; color: white;">Taking out grains, gluten, and sugar is so much easier said then done, and that's where I come in. The 21-Day Superhero Challenge is designed to make you successful and educated on WHY you are taking out grains and sugar. It is not 100% paleo, meaning dairy and legumes are still allowed, but by moderating your carbohydrates depending on your goals? You better believe you will see BIG CHANGES. From the inside out. I wish this was around when I first converted to paleo! </span></div>
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<span style="background-color: black; color: white;">Make sure to check out when the next one is. Don't miss out.</span></div>
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<span style="background-color: black; color: white;">http://superherounleashedchallenge.com</span></div>
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<span style="background-color: black; color: white;">Eat clean. Get strong. Love life.</span></div>
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<span style="background-color: black; color: white;">UNLEASH YOUR INNER SUPERHERO.</span></div>
Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com6tag:blogger.com,1999:blog-7622255264867936156.post-44911620875945294012013-12-09T12:34:00.000-08:002013-12-09T12:34:10.112-08:00The Fucked-up-ness of Calories<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Hangry: a word to describe the b-i-t-c-h state you get into when you are depriving your body because you think it's going to help you lose weight and be healthy.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Calories. Calories. Calories. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">"How many calories are in that?"</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">"Woah. I need to burn off these calories."</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">"That is SO not worth the calories..."</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Sound familiar? I remember these days. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">A unit of measurement created in the 1800s has now developed 200 years later into a means of punishment. We punish ourselves for too many, we race to the gym before work to try and "run it off", and before we know it.... We spiral downward into an evil dark pit of self-loathing and guilt. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">STOP. NOW.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The times are a-changing, my friends. Calories are a joke. </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The funny thing is, most of my client's weight loss plateaus come from eating TOO LITTLE. </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Under-eating is JUST AS BAD as over-eating. Especially if you are eating shit. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Let's take a look at a "low-calorie" food and a maybe-not-so low calorie food. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The one on the top is pumped with ingredients to make this "low calorie health" food taste decent, if not kind of addictive. The one on the bottom is ACTUAL FOOD. Meaning no artificial, no processed, no fake bullshit. (note: It is NOT 100% paleo, but it has been great for me and I have had no weird reaction to it.)</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Want to take a bet which one fills you up longer? Which one makes you feel better? Which one makes you think faster? Which one doesn't make you HANGRY? </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Back in the day I wouldn't even eat a Larabar because for it's size, it seemed "too caloric". What the f*&^?! What are we doing? It's time to stop counting calories, and time to start putting real food in your body. </span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">No more self-loathing. Eat real food, love your body, and feel the difference. It's just not worth being hangry. </span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com2tag:blogger.com,1999:blog-7622255264867936156.post-285699906103638592013-01-20T11:34:00.000-08:002013-01-20T11:34:58.232-08:00The DAY I Went PaleoI found this in my old files.<br />
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June 31st, 2012. <b>The day Emily went PALEO.</b><br />
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A few things I noticed:<br />
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1. I couldn't remember what I looked like before I had traps. Now I know.<br />
2. Getting rid of oatmeal and quinoa was a REALLY big deal for me.<br />
3. My energy looks terrible, and I remember it being terrible.<br />
4. Sorry for the way too much information about my digestion. Whoops.<br />
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Throw your shit away and get on the bandwagon.<br />
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emily@superherounleashed.com<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzXt1ZXm_27ElWbEoB5kGs6P7DSSsQXhsgyPXwZ0WPZyoKDHIlSSaUqK013jgDAFMlK-a1B5_tdpfucukw0cQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
<br />Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com6tag:blogger.com,1999:blog-7622255264867936156.post-11229404987412501362013-01-19T08:38:00.000-08:002013-01-19T08:38:05.440-08:00Problem Number One.. Zzz'sI want to address Number 1 on my list of "no-no"s. Don't you worry, there will be a Number 2 and Number 3 on it's way.<div>
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Keep in mind, eating grains is my REAL Number One. Actually it is my Number ZERO. Because no one wins when you have them. (I'm so dramatic.)</div>
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<b>People. YOU MUST SLEEP.</b></div>
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Sleeping: it seems like a waste of time. If you can manage a day with 6 hours, why bother with 8? It is like showering twice in one day. No one does it, and if they do they are weird. </div>
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8 hours. Try for it. Not only because it is my favorite number, but because this allows the process of "RESET" in your hormones. </div>
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If you don't "RESET" your hormones? It goes much more beyond feeling tired or sluggish throughout the day. You start craving sugar, you think you are hungry when you are not, it is THAT much harder to say no to that delicious doughnut that just walked past your nose. Ever been really hungover and all you want is GREASE and TACO BELL? No? Me either.....</div>
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The hormones leptin and ghrelin get altered with limited sleep. You'll crave more. You'll want more. You'll feel bad about wanting more. You'll get in this "I-suck-at-life" guilt trip. You'll become sad. And then you'll end up eating that doughnut. </div>
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Long story short? SLEEP 8 HOURS. Be happier. Be healthier. And most of all....... </div>
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Unleash your inner superhero. </div>
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Em </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlxL-jcx5nN4i9R0mLZRe9RIITcMWZvf3ddkone0MAbuBQHhroiQf1ZMn9M30nHIYsOL6iLvH-7pNCoju_32wraX1_yti8MIz_5wgDD7NHo8iBKMklVjCcZwPx6pb1VOVGyvkENMZofPI/s1600/sleep+.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlxL-jcx5nN4i9R0mLZRe9RIITcMWZvf3ddkone0MAbuBQHhroiQf1ZMn9M30nHIYsOL6iLvH-7pNCoju_32wraX1_yti8MIz_5wgDD7NHo8iBKMklVjCcZwPx6pb1VOVGyvkENMZofPI/s320/sleep+.png" width="213" /></a></div>
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Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com3tag:blogger.com,1999:blog-7622255264867936156.post-49562477134844635732012-12-27T18:01:00.002-08:002012-12-27T18:01:48.991-08:00Get Your Ass Ready To FLYChristmas is over and I couldn't be happier. Not because I hate Christmas and am some sort of Scrooge, but because I ate SO much sugary delicious paleo fudge that I don't know how I survived. I didn't feel very superhero-esque. <div>
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But I survived. And it made me think..... Stop living in regret. Stop living in guilt. Our life is too damn short to hate on ourselves all the time. And my superhero is STILL somewhere in me, sugar coma-ed or not. </div>
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Not to be too cheesy, but seriously. Think about how many times you have thought about things you wanted to change versus things you didn't want to change. Change is good, but that ratio might be a little ridiculous. I know it is for me. </div>
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SO decide right now that you love yourself, but you just want to be a better version of yourself. A guilt free, regret free, bread free version of you. (wink wink, paleo pun) WE ALL HAVE SOMETHING INSIDE WAITING TO GET CRAY-CRAY. That moment of invincibility. That moment of awesomeness. At some point in our lives, we have all felt it. Your inner superhero is knocking. And it wants to play. </div>
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I can't tell you how excited I am for the end of the year and the beginning of 2013. </div>
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I have OFFICIALLY started my own personal training business. UNLEASHED FITNESS. I truly believe each person can tap into that superhero knocking and feel the sexiest, the strongest, and the best they have ever felt. It is time, in 2013, to UNLEASH YOUR INNER SUPERHERO. </div>
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How does this help you? </div>
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I will still be CrossFit coaching and training in Denver, but most importantly... offering paleo meal plans online. GET FREAKING EXCITED. Cuz I am. Plans for you vegetarians. Plans for those who are trying to save a few bucks with their grocery bill. Plans for those who need to gain weight. You name it, I got it. Skype consultations, recipes, the whole 9 yards. Even basic circuit workouts you can do at home all the way to a more customized month of workouts for someone really ready to sweat. Newbs to advanced, this is going to be an AMAZING 2013. </div>
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Tell your superheroes to GET THEIR ASS READY to fly. </div>
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emily@superherounleashed.com </div>
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Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com4tag:blogger.com,1999:blog-7622255264867936156.post-26778936604994699922012-11-26T11:28:00.000-08:002012-11-26T11:29:26.214-08:00SPIT THAT SHIT OUT<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">So I started this blog a bit ago, but I really think I need to revisit some things. </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
For instance, </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
Why does bacon kick so much ass and taste so damn good? </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
<i>or</i> </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
Are you seriously still eating bread?</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
My views may be dramatic, but you like my blog. If you didn't, you wouldn't be here. You also are interested in health or getting healthier to some extent. Maybe you are an athlete. Maybe you were an athlete. Maybe you just want to be sexy by Christmas, or you could just be a huge fan of The Real World Road Rules Challenge. Regardless. You are here. I have your attention. So let me begin. </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
<u>GRAINS SUCK. </u></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
There are three main "macro" nutrients in our diet. Protein, Fats, and Carbs.</span><br />
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Our body is not made to have as many carbohydrates as we consume.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
Carbohydrates=</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">sugar</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">bread</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">oatmeal</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">pasta</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">pizza</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Jimmy John's</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Chinese take-out</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
Carbohydrates also =</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">fruit</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">veggies</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">sweet potatoes/yams</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
The second group is the better group, just in case you didn't catch in your years of living that pizza is absolute shit for you.</span><br />
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When we have more fat in our diet we function better, we feel better, we LOOK BETTER. (ding ding ding! For the win!)</span><br />
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Fat =</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">meat (red meat, bacon, all meat, yummy meat, nom nom nom)</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">coconut oil</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">olive oil</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">avocados </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">nuts, nut butters</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">full fat dairy (if not lactose intolerant)</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">grass-fed butter</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">........I'm drooling. I love fat. </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
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The quick science part for all you haters. Or lovers. I love you both...</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
Glucose is what all grains/carbs are ultimately broken down into. When glucose breaks down, insulin is released from our pancreas to get it to where we need it. The muscles, the brain, etc. If you are not active enough to support the use of this "energy" (NOTE the word energy) then it WILL GET STORED AS FAT. If you do this over a long period of time, you are going to become "insulin resistant" where more insulin will be needed to moderate the glucose, and your appetite will never be satiated. You'll always feel hungry and always go for sugar or a soda to get your energy levels back up. Grains and sugar also produce stress hormones. Your sleep is worse, your brain doesn't function as well, and it is really f-ing hard to lose weight. Unless you are starving yourself. Please don't do that. It is a terrible place to be. </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
So. If you feel squishy, stop eating so many damn bagels. If you feel lazy and tired, eat some avocados and watch your energy sky rocket. </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
Step one, download My Fitness Pal and check out your percentages of carbs:proteins:fats. And..... throw out the bread. </span><br />
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Email me with questions. </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
emily@superherounleashed.com</span><br />
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<i>sources and go-to guides:</i><br />
<i><br /></i>
<i><a href="http://www.marksdailyapple.com/definitive-guide-grains/#axzz2DMEeARVD">http://www.marksdailyapple.com/definitive-guide-grains/#axzz2DMEeARVD</a></i><br />
<i><br /></i>
<i><a href="http://www.marksdailyapple.com/introducing-the-new-primal-blueprint-food-pyramid/#axzz2DMEeARVD">http://www.marksdailyapple.com/introducing-the-new-primal-blueprint-food-pyramid/#axzz2DMEeARVD</a></i><br />
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<br />Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com4tag:blogger.com,1999:blog-7622255264867936156.post-42504498620575143632012-09-27T20:46:00.000-07:002012-09-27T20:46:11.239-07:00Learning to be still..... So this week's challenge involves meditation/self-introspection/reflection. Ten minutes a day, that's it.<br />
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This is the one of the hardest things I've ever had to do in my life!<br />
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This is typically my "meditation": I take a big breathe in, I start thinking about relaxing. Another big breathe in, I start thinking about my cat. Big breathe in, my mind is racing about my to-do list. Then my clients. Then how hungry I am... It's a snowball. It just is SO damn hard for me to just CHILL OUT.<br />
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So I'm trying yoga on my own. Every night incense, the weird creepy yoga music, the whole deal. And you know what? I LOVE IT. It may not make my mind settle 100% because that is impossible, but it at least gets it in that direction. Find your peace, find your zen.<br />
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Here are a few poses for you to try.<br />
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Hold each pose for 3 big big BIG belly breathes. Maybe even add a big, audible exhale. Alternate sides, find your zen, and get your Whole Life Challenge point. :)<br />
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<br />Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com4tag:blogger.com,1999:blog-7622255264867936156.post-56090781754975832282012-09-14T19:07:00.001-07:002012-09-14T19:07:24.446-07:00WLC KICK OFF! Get your ass ready. <div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/oqXfBAC66R0?feature=player_embedded' frameborder='0'></iframe></div>
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Yay for tomorrow! So stoked for you guys to feel your absolute strongest and best with a truly amazing lifestyle.<br />
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Tomorrow tomorrow tomorrow!<br />
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<br />Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com0tag:blogger.com,1999:blog-7622255264867936156.post-61666287082912257912012-09-13T13:13:00.001-07:002012-09-13T13:13:07.928-07:00How to FOAM ROLL.. huh??? Two blogs in ONE DAY???? WTF.<br />
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My point is, get a foam roller. Save your knees. Save your life. (I'm so dramatic sometimes.)<br />
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<br />Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com0tag:blogger.com,1999:blog-7622255264867936156.post-55431520425788440322012-09-13T12:49:00.000-07:002012-09-13T12:49:16.102-07:00YAY! First Vlog.. Whole Life Challenge <div class="separator" style="clear: both; text-align: center;">
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FIRST VLOG.<br />
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Not to be confused with video blog. Apparently that's not kosher.<br />
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Cut off the first few seconds of the video but I just did Randy (75 snatches for time) and my forearms/fingers can't be held responsible..<br />
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TWO MORE DAYS!<br />
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Let's get awesome.Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com0tag:blogger.com,1999:blog-7622255264867936156.post-17304610187083550382012-08-30T14:21:00.000-07:002012-08-30T14:31:40.153-07:00High Maintenance At Its Sexiest <br />
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Challengers! Get ready to throw out that whole-grain bread and oatmeal. Be prepared to be the annoying person at the restaurant asking every single freaking question possible about your food to that oh-so-lucky waitress. Get those foam rollers ready... (If you just said "Huh?" to the foam roller, don't worry. Keep reading.)</div>
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You have NO IDEA what high-maintenance looks like until you are strict paleo. Laughable, but oh so true. </div>
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Here is a good basic go-to guide to help prepare you in the next two weeks for the next two months. TWO WEEKS. That's it!!! Let's get ready for this bia. </div>
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WHERE TO BEGIN:</div>
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In the Whole Life Challenge you will be judged in FOUR CATEGORIES. </div>
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3 potential points for nutrition. 1 potential point for mobility. 1 point for fish oil. 1 point for your workout. </div>
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<b><u>MOBILITY</u></b>: What is mobility? Simply put, mobility is finding out where you are inflexible and making it flexible. It is finding out where your range of motion lacks, and working on it by stretching/rolling/other painful techniques. Everyone has a limiting factor: shoulder flexibility, tight hamstrings, terrible hip flexors, etc.</div>
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You must LENGTHEN BEFORE YOU STRENGTHEN. (I made this jingle for my clients and it makes me giggle every time.)</div>
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Learn about foam rolling and self-myofacial release:</div>
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<a href="http://www.runnersworld.com/article/0,7120,s6-238-267--13796-F,00.html">http://www.runnersworld.com/article/0,7120,s6-238-267--13796-F,00.html</a></div>
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And always look at this AMAZING mobility go-to site: www.mobilitywod.com</div>
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Kelly Starrett will change your life. </div>
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Learn what parts of your body YOU need to specifically work on and <b><u>ten minutes</u></b> a day, make it happen. Help the aches and pains you already have and PREVENT the ones you might acquire.</div>
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<b><u>WORKOUTS</u></b>: This challenge is not about how intense you go, it is about how consistent you are. EVERY DAY, just give <b><u>10 minutes a day</u></b> to a workout. Whether it be a full on CrossFit WOD or ten minutes biking, you will get your 1 point. </div>
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ACTIVE REST is a must. Even on our "off days", we should be moving. </div>
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<b><u>FISH OIL</u></b>: Any type will do in this Challenge. Obviously, higher quality is preferred but for all I care go to Costco and by the $10 capsules and start poppin'. Erryday. Erryday. </div>
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My favorite kind: <a href="http://www.strongerfasterhealthier.com/products/omega_3-oil/so3_super_omega-3_oil_10oz">http://www.strongerfasterhealthier.com/products/omega_3-oil/so3_super_omega-3_oil_10oz</a> </div>
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Mint flavor :) THE MOST potent fish oil you can find, this bottle will last you the extent of the 2 month challenge. TOTALLY WORTH THE MONEY.</div>
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My past blog on WHY the hell am I eating the lovely oil of fish???: </div>
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<a href="http://baconandskinnyjeans.blogspot.com/2012/02/importance-of-fishies.html">http://baconandskinnyjeans.blogspot.com/2012/02/importance-of-fishies.html</a></div>
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<b><u>NUTRITION</u></b>:</div>
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The 3 point money maker. </div>
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To get all your points: </div>
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No grains</div>
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No dairy (butter is ok)</div>
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No processed foods</div>
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No sugar </div>
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No alcohol</div>
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Legumes are allowed! (beans and peanuts)</div>
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I hate that word. Legume. </div>
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This challenge is PRETTY freaking' paleo. Which has changed my life. If you want to know how it has made me more kick ass, more ripped, happier AND healthier, read my old blog posts. </div>
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This is a great way for you to not be scared to try a new way of eating. If you have thought about paleo and are nervous about it, this is the way to surround yourself with other people who are IN THE SAME BOAT. We are all just chuggin' along making our bodies sicker and our workouts more bad ass. </div>
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Sites I suggest for some nutrition/Challenge help:</div>
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<a href="http://www.marksdailyapple.com/">http://www.marksdailyapple.com/</a></div>
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<a href="http://www.balancedbites.com/">www.balancedbites.com</a></div>
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<a href="http://robbwolf.com/">http://robbwolf.com/</a></div>
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<a href="http://paleohacks.com/">http://paleohacks.com</a></div>
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EMAIL challengeyourself.wholelife@gmail.com for any questions you have for me. </div>
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Keep researching. Keep asking questions. GET PREPARED. SEPTEMBER 15th!</div>
Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com1tag:blogger.com,1999:blog-7622255264867936156.post-47173189201412318362012-08-21T08:58:00.002-07:002012-08-21T08:58:52.273-07:00Don't be soft. DO IT. Have you signed up for the Whole Life Challenge yet???<br />
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THIS CHALLENGE IS FOR YOU IF:</div>
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You want to take your workouts to the next level.</div>
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You have heard of "paleo" and would like to try it. </div>
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You have never been STRICT "paleo" and want to see how your body responds to it.</div>
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You need to break a plateau. </div>
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You would like to look better naked. </div>
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This is an ALL OUT, balls deep, no-excuses health and fitness challenge that will give you the tools you need to be successful in FOUR CATEGORIES.</div>
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1. Nutrition</div>
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2. Mobility</div>
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3. Workouts</div>
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4. Fish Oil supplementation</div>
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Starting with a soon-to-be announced preliminary workout SEPTEMBER 15th, you will also take before and after pictures and measurements in four spots. </div>
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EVERY DAY you will judge yourself in four categories along with people AROUND THE US of A and score your self by points.</div>
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4 Nutrition points: no grains, no dairy, no processed foods, no sugar, no alcohol </div>
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1 Mobility point: 10 minutes of mobility a day: stretching, foam rolling, lacrosse ball-rolling</div>
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1 Supplementation point: fish oil of ANY kind taken once a day</div>
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1 Workout point: 10 minutes of activity a day, no matter the intensity and including active rest </div>
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If you F up, that's ok, take a point or two off. You will be able to earn EXTRA CREDIT every week.</div>
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If you don't F up, YOU WILL BE REALLY SEXY NAKED by November 10th. We will redo the same workout, you will re-measure, you will see how much more kick ass you got. </div>
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THIS WILL CHANGE YOUR LIFE. </div>
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With me right along side you and with you able to see my progress as well as peers, new friends, family and people all around, THIS IS THE KICK IN THE ASS to stop making excuses about why you can't lose weight, can't be "paleo", can't seem to get motivated, bla bla bla.</div>
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I will be with you every step of the way in my blogging, my referencing awesome sites, awesome recipes, etc. </div>
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I AM SO F-ING EXCITED. </div>
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DO IT. RiGHT NOW. </div>
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www.wholelifechallenge.com</div>
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entry: $45</div>
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preliminaries: September 15th</div>
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FINALS: November 10th</div>
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(My mom is signed up and she is going to kick my ass in it I already know, where do you think I got my competitive side from??) </div>
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Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com4tag:blogger.com,1999:blog-7622255264867936156.post-72818048493382726702012-05-25T08:57:00.000-07:002012-05-25T09:07:15.387-07:00Grocery Store Dread<b><br /></b><br />
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<span class="Apple-style-span" style="font-size: small;"><b>Oh hello, dear blog. Blog that I've been neglecting. God I should never be a mom. I'd be called into child services. </b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>Sorry, kids. I have been busy climbing mountains and working on my muscle ups and shiz.</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>You know what I have decided? Nutrition is parallel to religion. </b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>One of my top five favorite things to do is grocery shop. I kid you not. I absolutely love it. I have been shocked by the number of my clients who dread the grocery store like a four year old and needles, but then it finally dawned on me…</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>People hate to grocery shop because they don't know what the hell they are doing. </b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>You are trying to eat healthy. You trying your damn hardest to eat "clean". But then we go into the grocery store and how many isles of "NATURAL" and "ORGANIC" and "___-free" products are there? WHO DO WE BELIEVE??</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>So once again, nutrition is parallel to religion. What the hell do you put your trust in? Who is the head honcho? Is this really that healthy? Is that thing good for me? Should I be eating those?? </b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>Those labels can be so damn convincing. </b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>So I'll play paleo God for .2 seconds. I wanted to write a grocery list and an easy guide on how to create your meals.</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>GROCERY LIST 101</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>coconut oil</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>avocados</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>walnuts</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>almond butter (raw, not roasted)</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>macadamian nuts</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>canned coconut milk</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>eggs (Omega-3)</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>Chicken breast</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>canned tuna (LOTS)</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>grass-fed beef when I can afford it</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>Laura's beef when I can't</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>bacon for special occasions</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>on-sale steak strips</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>salmon</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>cod</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>protein powder (WHEY; with glutamine, low sugar/low carb)</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>kale</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>bok choy</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>cabbage</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>spinach (pre-washed)</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>mixed greens (pre-washed)</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>frozen veggies: green beans, brussel sprouts, cauliflower </b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>brown mustard</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>cayenne pepper</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>fun spices</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>VOILA. I love exploring the new in season fruits and veggies, mix and matching, finding good sales… But rule of thumb, stay on the perimeter of the store. When we go inward we tend to get a little crazy with the false labels. </b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>You will see that these are bunched together in their groups:</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>FATS</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>PROTEIN</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>VEGGIES</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>SPICES</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>(……although protein and fats can be interchangeable with lots of these items.)</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>I will post a week of my meals soon to give you guys more ideas and how to put an amazing meal together. </b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>Don't dread the grocery store. It can be much more fun than church.</b></span></div>
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<span class="Apple-style-span" style="font-size: small;"><b>WOD ON. </b></span></div>
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<br /></div>Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com7tag:blogger.com,1999:blog-7622255264867936156.post-14660699197217950562012-03-04T06:41:00.001-08:002012-03-04T06:41:49.363-08:00So You Want To Start Eating LIke a Caveman? Where to Begin When Starting Paleo.<br />
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I am so happy of all the interest that
this blog has generated! I want to make sure no matter your decision
of eating healthier, eating Paleo, or even just eating some protein
shakes here and there, you have a good idea of what to expect. I
don't want to push you into the ocean and merely hope you swim, not sink.
So, here is your lifeboat.
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When starting Paleo or when you do
decide to cut grains, legumes, and dairy out of your diet, you HAVE
to remember that something else besides carbohydrates are going to
have to be your source for fuel. This is where you have to let go of
all ways of conventional thinking.... FAT IS FUEL. FAT IS GOOD. I
LOVE SATURATED FATS. YUM, YUM. Repeat this statement out loud. Again.
And again. It is weird, it is different, but in this
caveman/cavewoman world, this is key..... Make sure if you take the
dive into this massive new world of no bread/no dairy that you go all
the way. Let's not half ass it. GO 30 DAYS STRICT. Scary? Hell ya.
Amazing??? YOU HAVE NO IDEA. Be ready for a whole new body, better
energy, and a kick ass version of yourself.
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First: I don't consider this low-carb.
Veggies should be your best friend and number one source of food. I'm
talking wake up and have some veggies. Brush your teeth, have some
veggies. Go to class, pack some veggies. Go out with friends, munch
on some veggies. You get the idea. I love greens. Greens, greens,
greens!!! Spinach, kale, romaine, arugula, celery... Throw in some
cabbage in your egg scrambles. Make some carrot smoothies. Get crazy
in the produce isle, and I mean CRAZY.</div>
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Second up: MEAT. PROTEIN. Nom Nom. I'm
salivating. I have meat or protein at every meal. Your body needs it.
It responds well to it. So start eating it. Tofu sucks. Soy sucks.
Meat replacement sucks. That's not real food, so don't even ask. If
you are a vegetarian............. Well...... I don't know. Back to my
meat eaters. Try to incorporate lean meats and once a day or 5-6
times a week go a little fatty. It depends if you are really trying
to lose weight but I never am afraid of red meat. (America's Heart
Association can SUCK IT.) Bacon I have a few times a week. It makes
me happy, hence the blog name :).
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Third: Fats. If you just had meat and
veggies, let's be real. You wouldn't be full. You'd start craving
something nasty like Snickers or Girl Scout Cookies, you'd binge eat,
and then you'd hate yourself and give up. NEGATIVITY is NOT ALLOWED.
Step one to feeling good about your body is telling yourself, “NO
MATTER WHAT I will love myself, but I just want to make a better
version of myself happen.” If you slip, that's okay, but tips like
these will help your slip-ups happen less frequently. FATS like
coconut, almonds, Larabars, walnuts, pecans, and avocados are all
perfect add-ins to your omelets, your salads, your shakes (I get
crazy with my shakes), or even straight. These fats will sustain you.
They give you energy. NOTE: Just be careful and PORTION CONTROL or at
least be aware of when enough fat is enough. It is easy to go through
half a jar of almond butter without breathing. Trust me, I've been
there.</div>
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Basically to sum up every meal I eat or
create:</div>
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<br />Veggies.
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Protein. (meat or eggs)</div>
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Fat.
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The most being veggies, second most
being protein, and lastly: FAT.</div>
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“Umm, that's it??? What about
everything else?”
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Let's start with fruit. Fruit is
amazing. Fruit is beautiful. It is bright, it is colorful, it is
exotic, it is yummy. I never will say stop eating fruit, but just be
conscious of when you do eat it. I think 2 servings a day (one
banana, a cup of berries) is totally sufficient. If fruit is your
go-to for not eating french fries, then by all means, BINGE ON FRUIT,
it is much better than the alternative. But fruit is in the long run
and to our bodies is considered sugar, and sugar is what we don't
want a lot of. Is it good sugar? YES. Is it potentially fat building?
YES.
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The best times to eat fruit are after a
workout; spike up that blood sugar a bit to get the protein in your
muscles ASAP.
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Are there better fruits then some? They
are all yummy, but berries and melons are a lot less sugary then
bananas, so if your taste buds can hang with it, opt for those.
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As for everything else: beans, dairy,
peanuts, sugars, crackers, quinoa, tag-a-longs, M&Ms... the list
goes on and on and on... If you are thinking, “HOLY SHIT, I can't
eat anything!?!?”, I promise you, creativity gets you everywhere
and paleo has so many alternatives and options it really isn't as
scary as you think.
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Some people would be totally fine with
beans or their stomach can handle a little yogurt, but I strongly
suggest every single person who is serious about going Paleo or
primal to try NO CHEAT MEALS for 30 days. It is the best way to DETOX
your body and find out what your body responds to and doesn't respond
to. Then slowly incorporate beans/peanuts/what-have-you and test the
waters.
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<br />Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com24tag:blogger.com,1999:blog-7622255264867936156.post-20745444273992789812012-02-15T14:07:00.000-08:002012-02-15T14:07:00.413-08:00The Importance of Fishies.If you have been researching paleo/nutrition/vitamins, whatever it may be in the health world, chances are you have heard of FISH OIL. We all love sushi (or sashimi for you paleos). We all love snorkeling. We all love those pet fish growing up that somehow fell asleep permanently and went on vacation down the toilet, and there is not one person in the world who hates Finding Nemo. But fish oil? Sounds fishy.<div>
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What is fish oil? </div>
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Fish oil is basically extracted from different types of fish tissue, whether it be sardines, anchovies, salmon.... Maybe I should stop because the point of this post is to get you to take it, not be repulsed. All the nasty part aside, fish oil has something VITAL to our life and well being. <b>OMEGA-3s</b>. Now the trick to getting a good OMEGA 3 supplement is to understand what exactly it is. They consist of two acids, <b>EPA and DHA</b>. The more we have of EPA/DHA the better. They are the best anti-inflammatory out there, protecting your heart, brain, and all the little structures inside our body.</div>
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<b>Why am I talking about fish oil and why would I want to take it?</b> </div>
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Okay, science/nerd/geeking out time! Bare with me. When all food was unprocessed, unmanufactured, unhindered and best of all FRESH, the natural ratio of Omega 3 to Omega 6s (another fatty acid) was 1 to 2. Meaning for every 3, we had 2 of the 6s. That being said, can you imagine what a world with processed, manufactured, yucky touched-up, not-fresh food has?? 20-30:1. YES. RIDICULOUSLY TOO HIGH. </div>
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Review.</div>
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Omega 6s: Omega 3s</div>
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Should be: 2:1</div>
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Actual? 20-30:1</div>
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What does this mean for us? Allergies. Bad skin. Not very healthy hearts and not very healthy membranes in our body. Worse memories. Even depression. <b>When our body is not balanced, </b><u><b>THINGS START FALLING APART.</b></u></div>
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Holy SHIT. "So where am I getting all these Omega 6s?," might you ask. Practically everywhere. They are in most meats you eat since most meats you eat are grain-fed. They are in nut oils and nuts, vegetable oils, margarine, mayo, dressings..... Yes, you still need them. But they are known to "inflame" the body. Which is why we need a balance to "anti-inflame" this inflammation. (Keep on reading more for full benefits of getting your body back to a normal 2:1 ratio.)</div>
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How do we counteract? You got it, <b>OMEGA 3</b>s.... :) If you eat grass-fed beef/chicken/any meat, you are already a little closer to balancing that out. If you eat LOTS of fish weekly (salmon, sardines, anchovies) you are even closer. But chances are you don't, and that's totally okay. Fish oil is easy to find. It is everywhere. Just know that not all kinds are good kinds, and to really get the bang for your buck be conscious of the EPA and DHA levels. Try to get 1000-3000 mg of them total. 3000 mg is IDEAL. </div>
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I have searched for different types that work for me. I hate swallowing pills and to get the amount I needed of EPA and DHA I was taking like 15 a day. Being dramatic, but still, not fun. I found that liquid fish oil, as gross and scary as it sounds, is perfect. It is HIGHLY concentrated, you only need a teaspoon if it is a potent kind, and it usually is FLAVORED. I have mint in my fridge currently. Cod liver oil is great as well, just be careful you don't overdose on Vitamin A.</div>
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Last but NOT least:</div>
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<b>What are the benefits of a balanced ratio, aka benefits of taking omega-3s??</b></div>
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Not only are you going to make your heart and brain cells happier, you are looking at better skin, better nails, less chance of depression, increased metabolism, a gino-load of antioxidants, and my favorite: I am not as sore the next day from a hard workout. </div>
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IT IS A MIRACLE SUPPLEMENT. </div>
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I knew I loved Finding Nemo. Ohhh, Dory. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEi9VG4oVVGs9b44AiriGwSLSYAs5WYegdeNXhDRZgqHyY9tl2k8Z9g2id-lr2Osq00frpyoXooKFQ1itit-2Zb8YVnYN0rMM23G0axe-81enb4nbvgmw62QiMiXG_SQEA1Zg8xBBH4mo/s1600/Finding_Nemo_2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEi9VG4oVVGs9b44AiriGwSLSYAs5WYegdeNXhDRZgqHyY9tl2k8Z9g2id-lr2Osq00frpyoXooKFQ1itit-2Zb8YVnYN0rMM23G0axe-81enb4nbvgmw62QiMiXG_SQEA1Zg8xBBH4mo/s320/Finding_Nemo_2.jpg" width="320" /></a></div>
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Just in case, here is where I get my fish oil:</div>
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http://www.strongerfasterhealthier.com/</div>
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Now go get fishy. </div>
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<br /></div>Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com13tag:blogger.com,1999:blog-7622255264867936156.post-63900862401168892882012-01-31T21:46:00.000-08:002012-01-31T21:46:17.816-08:00Chocolate Rehab.I'll keep this short and sweet.<br />
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When I say "Rehab" above, I'm not even kidding. I love chocolate. I maybe have met one person in my life who "isn't really a fan" and I call them a LIAR. There is nothing bad about chocolate................ until you look at the ingredients and realize it has enough sugar content to make a village happy, topped off with not-so-paleo dairy products, and sometimes soy. That sneaky bastard soy lecithin.<br />
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I panicked. Here I am: grain-free, dairy-free, legume-free, stomach-pain-free, happy-go-lucky Emily. But CHOCOLATE-free? This can't happen. Happy-go-lucky Emily has left the building. I needed my chocolate. I get angry without my chocolate. It felt as if I was PMS-ing every week. My cravings were strong and forceful and I tried so hard to fight them, yet grocery shopping became traumatizing and gas stations became booby traps. There had to be a way.<br />
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Food fascinates me. The way our bodies respond to food fascinates me even more. When you are eating superbly healthy or "clean" and you crave something as much as I was craving chocolate, I knew there had to be something going on. SO I researched, and I shit you not, I think I found a cure.<br />
<br />
A little known fact about cocoa is that has amazing sources of chromium and magnesium. You know what else does? Grains, beans, and dairy. Which I no longer consumed any of. MY BODY WAS TELLING ME SOMETHING... I was missing chromium and magnesium, and without those things? UNHAPPY Emily.<br />
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Problem: diet low in chromium and magnesium<br />
Solution: incorporate in your diet foods high is chromium and magnesium, aka 100% cocoa. <br />
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My quick fix: I take two heaping spoonfuls of 100% cocoa with some boiling water, top it off with cinnamon and coconut milk, and holy crap my body loves me. My smile comes back. I come out of my cave. I stop scaring people away. PMS is gone. It is MAGIC.<br />
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Now don't expect a Starbuck's mochaccino-latte when you take a sip, but trust me when I tell you after you finish it, you will feel better and start to curb those horrendous sweet teeth we all have.<br />
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And don't forget, listen to your body. It always is telling you something ;).<br />
<br />Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com8tag:blogger.com,1999:blog-7622255264867936156.post-34564894905863329742012-01-30T09:08:00.000-08:002012-01-30T09:14:59.372-08:00Looking Down UnderI was thinking today about what I wanted people to get most out of this blog. I decided I wanted each reader to gain:<br />
<br />
1. a kick in the pants to get moving more<br />
2. a basic understanding of a primal/paleo/cavewoman grain-free, dairy-free diet<br />
3. knowledge of how to see food as fuel and the effects of hidden, processed junk in food we eat daily<br />
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Number three seems hefty. In other words, I want you each to know what is going in your body. Start being aware of ingredients. Start paying attention and CARING about the hidden junk, the fine print, the "fillers" that are put in every day, cabinet-filled foods.<br />
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Do you ever go through the home department candle isle and literally smell every single candle? I'm especially a fan of the sugar cookie flavors. Ah, and of course pumpkin. And if I'm feeling really zen I'll go for the "Forest Green". I'm guilty of heading to Bed, Bath, and Beyond for this reason alone.<br />
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Think about a "Sugar Cookie" candle. Close your eyes, hold it in your hands, and take a big whiff. I practically am salivating at the idea of fresh-baked, warm, succulent cookie coming out of the oven, about to be frosted with homemade cream cheese frosting, topped off with multi-colored-melt-in-your-mouth sprinkles. Holy cow. This smells yummy. Now open your eyes. You have literally just drooled over a 1 pound block of paraffin wax. Wax that is absolutely nothing. It is completely irrelevant. For all you know it could be something that came out of your ears.<br />
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This simple pound of wax has been molded into, turned into, made into, created into..... an exact replica of Grandma's Christmas Cookies to every innocent nose that comes within a 50-foot radius.<br />
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Do you see where I am going with this? Grocery isles are 90% full of foods that are absolute <b><u>JUNK</u></b>. Processed nothings turned into fantasizing smells, tantalizing colors, and irresistible qualities. We divulge. We can't say no. "It just tastes so gooooddd" you say. "I'm addicted, I can't help it", and you laugh it off.<br />
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Funny you say the word "addicted". Think Hostess is an innocent cake company for kid's lunches world-wide? Think Nabisco is just trying to make the world a happier place?? <i>WRONG</i>. They know what your taste buds respond to. They know how to cause an irresistible, "I need more" reaction. There is a science to junk food, and we are all victims. Food companies are money hungry and <b>obesity, diabetes, high blood-pressure, beer gut, pear hips, and clogged arteries </b>are all the products of their greed.<br />
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<b>Your challenge</b>: as you walk through the grocery isles on your next visit, pick up an item, turn it around, and look at the nutritional facts. And although our eyes are trained to just look at calories, carbohydrates, and daily percentage of fat that item has, look a little more south. Look at those ingredients.<br />
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Okay, I got you looking. That is step one. What are you looking for?<br />
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What To AVOID in the <span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace;">FINE PRINT</span>:<br />
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<b>nitrates</b><br />
<b>nitrites</b><br />
<b>sulfites</b><br />
<b>BHT</b><br />
<b>BHA</b><br />
<b>artificial coloring</b><br />
<b>artificial sweeteners (aspartame, saccharine)</b><br />
<b>artificial flavorings (including MSG)</b><br />
<b>emulsifiers and thickeners, i.e: propylene glycol</b><br />
<b>refined/bleached flour</b><br />
<b>hydrogenated oils (aka cheap peanut butter)</b><br />
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If it has a lot of ingredients, especially ones you can't pronounce, put it down and walk away. All the above things being put in our body are scientifically proven to cause<span class="Apple-style-span" style="font-size: large;"> mood swings, depression, headaches, asthma, allergies, hyperactivity problems.</span>.. you name it.<br />
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Just because something smells like Sugar Cookie scrumptious doesn't mean it's anything more than a block of wax, and just because something looks like cake/meat/turkey/ice cream/____ doesn't mean it is either.<br />
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Treat your body like it deserves to be treated. Putting junk in your body is short-changing yourself. BE SMART AND BE CONSCIOUS!<br />
<br />Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com11tag:blogger.com,1999:blog-7622255264867936156.post-30150629487588968392012-01-25T14:07:00.000-08:002012-01-25T14:09:47.285-08:00Find Your "Happy Foods"Look down. This is your body. Not mine. Not hers. Not his.<br />
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As someone who has had their life changed by Paleo, I will always be a little bias in my posts. However I want you each to realize that EVERY SINGLE BODY has a different reaction to food. Our guts are different. We digest separately (obvii) so we naturally respond uniquely to every item we put in our body. Keep that in your cute brain while I continue.<br />
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When I decided to do Paleo, I went strict. I cut the dairy, grains, legumes. That meant no soy. No gluten-free. No black beans. No corn. No potatoes unless they were sweet (yum yum I'm hungry now). My energy source went from carbohydrates to fats.* I replaced oatmeal with turkey and avocado for breakfast. I replaced whole wheat bread with Larabars. I replaced pasta with coconut oil and veggies.<br />
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*CARBS OUT. FATS IN.*<br />
*carbs from veggies and fruits? ALWAYS okay.<br />
*good and bad fats? stay tuned for a later post.<br />
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The reason I went so strict is so that I could see what affected my body differently. I experimented. I would slowly incorporate things back into my diet and see how I responded. I went from not knowing why my stomach hurt or why I couldn't poo to realizing, "OMG those black beans just walked into my gut and cut it out!"<br />
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I tried non-fat Greek yogurt. Womp. I WISH I didn't get so snotty in my throat, but sadly dairy makes me mucousy.<br />
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I tried milk-chocolate. Damnit. Let's just leave it at it wasn't pretty.<br />
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I tried dark chocolate. Eeeee!!! I LOVE IT, and I eat it.<br />
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I tried peanut butter. It made me break out. I pretend almond butter is just as good.<br />
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I tried lots of almonds. "But these are healthy!!" It gave me serious gut issues. I can't consume any more than an ounce at a time.<br />
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You guys get the point. When you change the way you think about food, when it is ENERGY and not just FOOD, you realize the value of it. It becomes more delicious. And best of all, you can find out what affects you. You can be your own doctor.<br />
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Paleo or not, play with some foods. Get crazy. GET WILD. If you have stomach issues, acne, or low energy, THERE IS A REASON. FIGURE IT OUT!!!<br />
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<br />Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com7tag:blogger.com,1999:blog-7622255264867936156.post-51275067368578126312012-01-23T19:04:00.000-08:002012-01-23T19:04:14.991-08:00Pumpkin ObsessedFall has come and gone, but my pumpkin fascination still runs strong. I LOVE PUMPKIN. Do you guys realize how good pumpkin is for you?<br />
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Quick review. Canned pumpkin (not the processed-gross-Thanksgiving-pie mix) has:<br />
1. SUPER high levels of Vitamin A: <b><u>A</u></b>n <b><u>A</u></b>mazing <b><u>A</u></b>ntioxidant (aka better vision, better skin)<br />
2. High fiber, low carb<br />
3. Lots of potassium<br />
4. beta-carotene, which is created into even more Vitamin A<br />
5. loads of deliciousness<br />
<br />
So with lots of cans of pumpkin and some curiosity, I have found numerous ways to not only satisfy my sweet tooth, but get exactly what my body needs. All from pumpkin. See why I love it so much??<br />
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Here is a quick recipe for a POST-Workout smoothie. This is a perfect medley because not only does it taste amazing, it has the exact right amounts of carbohydrates to protein that I need after my body is WORE OUT. Your body must have carbs with your protein shake to digest the protein. If not, you are doing your body no good and wasting money on expensive, fancy protein powders.<br />
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Ratio needed to support lean muscle mass (this a good thing, just in case you didn't know):</div>
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2 carbs to every 1 protein</div>
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So back to this delicious recipe, with the hope that I did not run the country's supply of canned pumpkin out of stock......</div>
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BLEND TOGETHER:</div>
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1 cup canned pumpkin</div>
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1 tbsp honey</div>
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1-2 carrots, chopped (for some extra orange goodness)</div>
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1 scoop vanilla whey protein powder (I use Jay Robb's 100% whey)</div>
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1.5 cups water</div>
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lots of cinnamon (the more, the merrier)</div>
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ice as needed</div>
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POW. Pumpkin paradise.</div>
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<br /></div>Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com11tag:blogger.com,1999:blog-7622255264867936156.post-55789952239505487452012-01-23T12:25:00.000-08:002012-01-23T12:28:15.321-08:00Umm.. But like, isn't Bacon like super fattening???Bacon and Skinny.<br />
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Isn't that an oxymoron? Isn't bacon the biggest no-no in the fitness bibles?? Isn't is like, full of fat???<br />
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My point exactly.<br />
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disclaimer: I do not wish to push my lifestyle on anyone or do I declare that all people should follow the lifestyle I do.. However. It rocks. Now continue reading.<br />
<br />
In June of 2011, I took the plunge. I threw out my bread. I threw out my granola. I threw out, god forbid, my OATMEAL. Oatmeal had been my breakfast for the last 6 months. What the f*** was I doing?<br />
<br />
I was becoming PALEO. If you haven't heard of Paleo yet, then you haven't followed me long enough on Twitter or you really are just getting started. Either way, no worries. I am here to educate.<br />
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<div style="text-align: center;">
<span class="hw" d:dhw="1" d:priority="2" style="-webkit-dashboard-region: dashboard-region(control rectangle); -webkit-user-select: text; cursor: text; font-size: small;">Pa<span class="hsb" style="font-size: small;"></span>le<span class="hsb" style="font-size: small;"></span>o<span class="hsb" style="font-size: small;"></span>lith<span class="hsb" style="font-size: small;"></span>ic</span><span class="pronGrp" style="font-size: small;"><span class="pr" d:pr="US" style="-webkit-dashboard-region: dashboard-region(control rectangle); -webkit-user-select: text; cursor: text; font-family: HiraMinPro-W3; font-size: small;" type="US"> |ˌpālēəˈliθik|</span></span></div>
<span class="SB" style="display: block; font-size: small; margin-left: 1em; text-indent: -1em;"></span><br />
<span class="SB" style="display: block; font-size: small; margin-left: 1em; text-indent: -1em;"><div style="text-align: center;">
<span class="ps" d:ps="1" style="-webkit-dashboard-region: dashboard-region(control rectangle); -webkit-user-select: text; cursor: text; font-size: small; font-weight: normal;">adjective </span><span class="subjLabel" style="-webkit-dashboard-region: dashboard-region(control rectangle); -webkit-user-select: text; cursor: text; font-family: HelveticaNeue-Light; font-size: small;">Archaeology</span></div>
<span class="sense" d:abs="1" style="display: block; font-size: small; text-align: center;"><span class="def" style="-webkit-dashboard-region: dashboard-region(control rectangle); -webkit-user-select: text; cursor: text; font-size: small; font-weight: normal;">of, relating to, or denoting the early phase of the Stone Age, lasting about 2.5 million years, when primitive stone implements were used.</span></span><span class="sense" d:abs="1" style="display: block; font-size: small;"><span class="def" style="-webkit-dashboard-region: dashboard-region(control rectangle); -webkit-user-select: text; cursor: text; font-size: small; font-weight: normal;"><br /></span></span><span class="sense" d:abs="1" style="display: block; font-size: small;">Uhhhh.... HUH???</span><span class="sense" d:abs="1" style="display: block; font-size: small;"><br /></span><span class="sense" d:abs="1" style="display: block; font-size: small;">The concept of being Paleo or Primal:</span><span class="sense" d:abs="1" style="display: block; font-size: small;"><br /></span><span class="sense" d:abs="1" style="display: block; font-size: small; text-align: left;">To avoid all things that aren't from or by this earth. aka: processed sugar, grains, dairy, legumes... because the way they are made today, our tummies just cannot handle. </span><span class="sense" d:abs="1" style="display: block; font-size: small; text-align: left;">Don't avoid things from this earth: good meats, coconuts, veggies, nuts, fruits. (I really love coconut)</span><span class="sense" d:abs="1" style="display: block; font-size: small; text-align: left;"><br /></span><span class="sense" d:abs="1" style="display: block; font-size: small; text-align: left;">I was constantly struggling with belly aches, cramps, irregular poops (sorry TMI), never knowing how a certain food was going to affect me. I had been diagnosed with IBS, possible ulcers, bla bla bla. I hated it. It happened even when I ate healthy. I just didn't get it. WHAT WAS I DOING WRONG??</span><span class="sense" d:abs="1" style="display: block; font-size: small; text-align: left;"><br /></span><span class="sense" d:abs="1" style="display: block; font-size: small; text-align: left;">After hearing about Paleo and the good it can do for upset stomachs, weight loss, AND acne problems, WHAT THE HELL DID I HAVE TO LOSE. I had no idea if I'd actually be able to keep up with it, considering it would flip my current diet 180 degrees. But I love a challenge, and I needed a challenge. So I did it. </span><span class="sense" d:abs="1" style="display: block; font-size: small; text-align: left;"><br /></span><span class="sense" d:abs="1" style="display: block; font-size: small; text-align: left;">What happened? Belly aches gone. Regular poo's. More energy. Happier me. Oh. And a lot more ripped.</span><span class="sense" d:abs="1" style="display: block; font-size: small; text-align: left;"><br /></span><span class="sense" d:abs="1" style="display: block; font-size: small; text-align: left;">Point is, I eat bacon and my stomach looks like this:</span><div class="separator" style="clear: both; text-align: center;">
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<span class="sense" d:abs="1" style="display: block; font-size: small; text-align: left;"><br /></span></span>Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com24tag:blogger.com,1999:blog-7622255264867936156.post-7489964501675265162012-01-23T11:53:00.001-08:002012-01-23T11:54:29.765-08:00my story<span class="Apple-style-span" style="color: #999999; font-family: Play; font-size: 14px; line-height: 19px;"><br />Hello. My name is Emily. You can call me Em. I prefer Em considering how many Emily's there are in the world today. </span><br />
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I am 23. I am a personal trainer. I CrossFit. I ride. I shred. I workout. I love the gym. Bla bla bla. You get it, I get it, now to the good stuff.</div>
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Like most people, I hide things well. Like the fact that I hate public speaking, or that driving at night makes me more nervous than The Strangers. One thing I had perfected at hiding: that I hated my body. I hated being naked. I hated being in a swimsuit. Serious hate. </div>
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I've always been the "athlete", "tomboy", "chick who could beat the boys" kind of girl. I thought I knew what working out was, I would run some. Sprint some. Do crunches. Do some lat pulls. Leave the gym sweaty. Go take a shower only to look at my ass and think, "SERIOUSLY???" I disgusted myself and it ate me up inside. I was unhappy. And I perfected the art of faking my smile.</div>
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Like most things in my life, moving to Keystone, Colorado was impulsive and out of the blue. I needed out of Missouri. I hated my degree, my college, my job. I needed a change. I wanted to learn how to snowboard and even though I had no idea what the hell I was doing I picked up and moved a couple states over. I tried everyday to get better at snowboarding, and soon I wasn't half bad. But I smoked a lot. I drank a lot. And I ate a lot of Starbuck's Oatmeal Raisin cookies. Damn those cookies are good.</div>
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I covered up my extra pounds with baggy clothes until I finally WOKE up. Realized how much I admired those ripped chicks I saw on TV. How much I wanted to be the fittest. The best. I realized that I wanted to prove to myself that I could be just as muscular and just as fast as those magazine women. I knew I had it in me. I had the potential. I had the desire. I just needed to COMMIT. </div>
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January of 2011. Quit smoking. Quit drinking. Started getting serious. I learned about HITT training. I learned about "push" days and "pull" days and REST days. I learned about muscle groups and the concept of "afterburn". I learned how to EAT RIGHT. I ate 4 meals a day. Every four hours, no excuses. I wrote down everything I ate. If I snuck in a cookie, I highlighted it and made sure I felt guilty to stop me from doing it next time. It was hard as SHIT. But I was serious. I wanted to be ripped.</div>
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My body responded immediately to this new me. In two weeks I had loose jeans. In four weeks I had to get new jeans. I would write the number I wanted to weigh-in at by the end of the week on my hand, and it motivated me to get there. And the feeling of getting there?? EUPHORIC.</div>
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I dropped 15 stubborn pounds. I dropped 5% body fat. I dropped 4 sizes. I looked and FELT amazing.</div>
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Bla, bla, bla. Point is. IT CAN HAPPEN. It just takes EDUCATION. MOTIVATION. and COMMITMENT. I don't want any "I don't have time", "money", "energy" excuses. You can make time. It doesn't cost money. And your energy will SKY ROCKET once you start. </div>
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This is my journey. I learn something new every day. Quiz me, ask me, riddle me.. Do whatever you need to do to start your journey. It is the best thing you can ever do for yourself. </div>
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GET YOUR ASS MOVING</div>
</div>Anonymoushttp://www.blogger.com/profile/03883592537059899276noreply@blogger.com16