Reducing Calories for Weight Loss

As I have entered into the Paleo Challenge at my gym to lose body fat, for the first time ever, I have forced myself to really take this whole understanding calories thing seriously.  Actually, never understood it before at all.  This was largely influenced by the hydrostatic dunk tank test that evaluates body weight and lean body mass that was done at my gym at the beginning of the month.

This has forced me to do some research and look at nutrition in a different way.  Paleo schmaleo, but if you have no idea how many calories you should be consuming or your BMR, then how can you attempt to plot out a successful plan for body fat loss?

Today, I came across this great post from fitness author and guru, Brad Pilon.  Click on the link below to read further.

Brad Pilon

Paleo Pumpkin Protein Pancakes

Visit Delicious by Dre

While there are many versions of the Paleo Pumpkin Protein Pancakes...here's one to try:

Paleo Protein Pumpkin Pancakes

Ingredients:

• 1 cup egg whites
• 3/4 cup pumpkin
• 1/2 cup almond flour
• 1 scoop vanilla egg white protein powder (or whatever vanilla protein powder your little heart desires if you are not strictly paleo)
• 2 tbsp organic milled flax
• 2 tbsp organic agave (or stevia)

Spices:

• 1/8 tsp ginger
• 1/4 tsp nutmeg
• 1/2 tsp cinnamon
• 1/2 tsp pumpkin pie spice
• 1/4 tsp baking soda
• 1/4 tsp salt

instructions:

• stir in/dissolve the pumpkin into the egg whites & add the agave
• mix dry ingredients separately & add to the wet ingredients
• heat pan or griddle on medium low heat and coat with organic coconut oil or coconut oil spray
• using a 1/4 cup measure, pour batter onto your cooking surface
• once it bubbles up, use a spatula to flip it over & cook for an additional 30 seconds to 1 min on the other side

"When i cook these on a pan, i put the pancakes on a piece of foil in the oven on warm as soon as each one is finished so they are all hot & fresh when i’m ready to eat them!
this time around, not only did my husband shovel an entire pancake into his mouth in two bites, but he then asked how long he had to wait for me to take a picture of it before he could eat the rest! :)
nom. nom. nom." - Courtesy of www.foodgawker.com

To see more great gluten free recipies, visit Delicious by Dre.

Crazy for Coconut

I'm Going to Show You How Great I Am

Check out this amazing video!  I have had the fortunate opportunity to share this with my students...

I'm Going to Show You How Great I Am

C2B Pull-Ups, aka Chest to Bar Pull-Ups

So this summer, after my adventures with Mel Mel in South America...I spent some more time with Mel Mel down in Newport Beach...over a week in Newport...a week at Orange Coast CrossFit, and a weekend at The Games.  Life was unbelievable....I even did Bikram Yoga in Costa Mesa at College of India at The Camp!  Love their studio...

Anywho, this summer...I could not for the life of me...do chest to bar pull-ups.  I remember training with two friends, and they were surprised that I couldn't do them, for how "advanced" I was, quote.

So last night in my training schedule, my coach had programed 35 C2B pull-ups...I didn't know if I could even get one!...so here's what happened...I got one...I flew up high and hit my chest!  I was so stoked...but I didn't get just one...I did a total of 40 C2B pull-ups!  No, not strung together...in small sets...let me have my moment, a PR is a PR, especially going from NO C2B pull-ups!  So so stoked!  Had more in me too :)

This came with regular weekly strict pull-up practice...usually totals of 35, now I do pull-ups twice a week, plus ring pull-ups, etc.

This could not come at a better time too...the week had been extremely trying on my soul after a disastorous and toxic work related meeting...

Love that quote I found...it's perfect...


Programming by Jocelyn Forest, Co-Owner with her husband, Kyle Haynes @ Santa Cruz Strength




I'm a Writer...It's Official

My love for writing has finally taken on an official role....

Check out the following story I did on pro-snowboarder, CrossFitter, and RX-STAR founder, Aly Willier...on crossfit.com!

She is so inspiring to me and her life style and mindset is beyond words.  I love her!

Click on the link below:

Pro Snowboarder Avoids Hip Replacement Through CrossFit

Although the original story has so much more detail and the official editing phase cut it way down...it's still a phenomenal story.

There is also an outstanding video on her inspirational story...

Click on the link below:


Aly Willier Overcoming Obstacles

To learn more about Aly Willier, check out RX STARS.

Cheers!

Aly Willier - Pro-Snowboarder

CLEANS



CLEAN TECHNIQUE
PHOTO BY JOCELYN FOREST
SANTA CRUZ STRENGTH

Fancy that!

Just two weeks ago, I finally had a break through on my cleans, which transferred over as well to the snatch!

Breakthrough in a Nutshell:
Do you ever notice how Olympic lifters rock back into their heels in the set up position, right before the lift?

This is key.

I have been watching and observing my amazing friend lifters...they all are pretty amaZeballs, and they all ROCK back in their heels before the lift!

So what does this do?!

This rocking back into the heels creates tension on the bar...it loads the hamstrings and glutes!

This is so essential! Without it, you are extremely limited.

Now, it's a matter of dialing in on that technique, getting comfortable under heavy loads, and getting strong as hell!

Hope this helps!

xoxo

When Good Things Happen to Good People

Last week when I was at work, I sat there thinking...I need to make more money! This is ridiculous...I went back to school and earned my Master's Degree...I have my admin credential...Maybe it's time to buck up and see what's out there.

So I began my search. I could earn $20,000 more dollars using my admin. credential! What was I thinking, what had I been waiting for? So I searched and searched. I highlighted a solid handful of prospective jobs...I'm open minded. Some jobs were "over the hill", which means on the other side of the mountain...outside of Santa Cruz and into San Jose. The commute wouldn't be bad...I commute anyway from Watsonville to The West Side everyday anyway...(The West Side of Santa Cruz).

Then I checked my inbox on my Facebook page...Low and behold I had a brief email from "Joe", asking me if I'd be interested in writing for CrossFit.com! I couldn't believe it! There I had been, worrying, ready to take action, when this opportunity literally fell into my lap! I was so stoked!

This was total irony...or coincidence, or serendipity! He doesn't know I have a blog, and actually totally love to write! So serendipity it is!

This is where I thank myself for all of the networking and positive relationships I have built with other people. I truly believe that you reep the seeds you sow, and here I was reaping some seeds. So blessed!

Nutrition - Get Motivated!

I realized after reviewing yesterday's post, that I left you high and dry without pointing you in the direction of resources!  Of course, seek for yourself!  There is so much information out there...before and after pics, testimonials, etc.  Here are a few of my favorites to get you started.
Mark's Daily Apple
Steve's Paleo Zone
The Whole 9
Robb Wolf

Best of luck to you in your research!

Nutritional Inspiration of the Day

Coach Greg Glassman, “Your doctor is a lifeguard, not a swim coach.” 

When it comes to health, fitness, and western medicine...there is often undeniable, even controversial conflict.  The fitness industry is imploded with anecdotal evidence that blows American western medical advice on nutrition out of the water. 

Be informed through self education and seek out information daily.  The proof is endless.



Pictures from Orange Coast CrossFit

In 6 weeks I went from 19% bodyfat to 13.5% bodyfat!

"Before CrossFit I did the whole gym thing, kickboxing and spin, and then I started running and coaching first time marathon runners. But marathon training is not sustainable and overuse injuries are very common. CrossFit has put me on a whole new path and I just got certified to teach CrossFit because I believe it has the ability to change lives.

Orange Coast Crossfit is defined by it’s phenomenal coaches and inspiring members.  I am honored to be among them.

I started Crossfit with Orange Coast in November 2009, and within three months I went from an exhausted, weak, flabby sugar addict to a happy mommy, with energy, and muscles! I can do real pull ups, and I’m running faster than ever – without knee pain! I’m a better wife, too I’ve also become even more educated about food, and I am able to fuel my body without cravings or inconvenience. I feel so liberated, and it may sound cheesy, but seriously – it has changed my life!"

Lifting Snapshots

Deadlifts @ Santa Cruz Strength
August 2012

Cleans @ Santa Cruz Strength
August 2012

Oops, I Did it Again

Oops, I did it again....

It's true...I totally indulged in gluten...and I had to pay the consequences.

Remember this pic from an older post?


Classic pic right?  Well, it's true...

On Tuesday night following my training session at Santa Cruz Strength and after picking up my amazing son from his training session at the local M.M.A. gym, Farley's Kickboxing Academy, we were hungry!  Okay, I was hungry.  And I gave in to the closest thing to me, Pizza My Heart!  Pizza My Heart is a locally owned Santa Cruz Pizza place.  It's faaaaaaantastic!  In fact, when I first moved to Santa Cruz, which is seven years ago now, my son and I would eat their often.  They sell pizza by the slice!  And I could order a delicious salad!  Besides their prices were just right.  So anyway, back to Tuesday night...we were heading home and driving right on the over pass, when low and behold stood before me the glorious Pizza My Heart!  It must have been illuminating a radiant sparkling unicorn type of energy, and I was obviously in a trans because I headed straight there, ignoring the fact that I was prepared to hop on the freeway.

Anywho, it wasn't even that delicious :(  But I suffered the consequences for it the following day.  Actually, not even the following day...that night!  Here's a list of my ailments:  gas, disgusting I know, but we all have it from time to time, it's natural, anyway, bloating, completely plugged up in one nostril...the way it used to be my whole life, prior to getting off gluten, headache, fatigue, and what else...oh just in general I felt like my allergies were on attack in full force :(  Yuck!  Not worth it no sir-ee. 

So the moral of the story is gluten free pizza!  I have had this multiple times before at Woodstock's Pizza downtown, Pleasure Pizza in Pleasure Point, and Michael's Pizza in Capitola!  All of them are delicious, and all of them come highly recommended by yours truly!  Me! :)