Good morning!! How you doing with the time change? You’re probably feeling great if you’re in Arizona since they don’t do the time change. Jealous. I think it’s time to do away with the time change and the penny. Unneeded.
Based on how late this post is going live on the blog, I’m definitely feeling the time change. I usually wake up by 5:30 or 6 every morning and I wasn’t up until 7 today. But hopefully I can get back on my schedule and back to a routine in no time flat!
To kick off this Monday, let’s talk a little bit about goals. I mention this sort of thing in different ways all the time, but I think it’s a great time to chat again about New Years Resolutions. Many of us set them OR we don’t set them but still have some goals for the year. But with each month, many of us forget those goals. I see it time and time again. Someone will say they are going to cut out sugar all together then they don’t it for a short time and completely forget why they even set that goal in the first place. But if you set a goal, you did so for a reason. So why would you ever forget that goal?
I set a couple goals this year and every week I regroup to run through those goals and figure out how I’m going to get closer to accomplishing them throughout that week. That way I write up a schedule to make time for those goals day after day.
Goals were not created to be forgotten about. If it was important enough to you that you made a resolution, it should be important enough to be thinking about daily. If you want to lose weight or gain weight or get in the gym multiple times per week or get healthier for your partner or family…it’s time to really take a look at who you want to be and what you want to see in your life. Goals were created so you could attain them. It might not be easy and it may take a while, but that’s life. Take a look at your schedule, take a look at your goals, and combine the two so you can make it all work day after day after day. You’ve got this.
Sunday – Rest Day
Monday – CrossFit Broadway Class (see video here)
1 x 20 Back Squats at 50% + 5-10# from last time. (10 mins) – I used 115#
Then 12 min AMRAP OF:
- 10 Hang Squat Snatch (95/65)
- 10 T2B
I got 6+13 rx
Tuesday – Rest Day
Wednesday – Accessory work (see video here)
2×10
- TRX glute bridge
- TRX frog pump
- TRX hamstring curl to glute bridge
Then smith machine work – 3×12
- Sumo squats
- Good mornings
3×12 (each side)
- Static lunges
- One legged deadlifts
ThenI did 3 rounds of:
- 15 Knee banded cable goblet squat
- 15 Knee banded cable pull through
- 50 Lateral banded walk
Thursday – CrossFit Broadway Class
For Time: (24 min cap)
1000m Row – 30 KB Swings (70/55) – 60/45 Cal Bike
500m Row – 30 KB Swings – 30/20 Cal Bike
250m Row – 30 KB Swings – 15/10 Cal Bike
I finished in 19:03 using 45# KB
Friday – CrossFit Open Workout 18.3
2 rounds for time of:
100 double-udders – 20 overhead squats
100 double-unders – 12 ring muscle-ups
100 double-unders – 20 dumbbell snatches
100 double-unders – 12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
I finished with 456 reps rx
Saturday – CrossFit Broadway Class + Accessory Work
With a 3 person team – 25 minute AMRAP:
30/25 calorie row
10 deadlifts
200m run
*1 person starts on the row, as soon as they finish the rowing, the next person jumps on and starts rowing and the 1st person performs the deadlifts and run. You get to rest while you wait for the rower to open up!
**We finished with 357 calories
Then after, I did some quick accessory work –
3×15 banded hip thrusts
3/15 each side bulgarian split squats
3×20 feet elevated banded glute bridge to hip abduction
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Free Travel Workout:
1-2-3-4-5-6-7-8-9-10
DB thrusters
Burpees
Tuck Jumps
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adidas EQT Shoes (25% off)
GapFit Seamless Leggings (40% off)
Nike Plus Size Running Shorts (10% off)
Nike Breathe Tank (40% off)
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What I Ate in a Day:
After waking up, I started my day off how I always do – with coffee. I made a hot cup of coffee with a tablespoon or so of heavy cream, some liquid stevia and a heaping tablespoon of collagen.
For breakfast, I made a salad of arugula dressed with avocado oil ranch, bacon and steak from ButcherBox cooked in a pan, and 1/2 apple, then tossed in Primal Palate meat & potato seasonings.
In the late morning, I had a Kite Hill unsweetened greek yogurt, with coconut chips, maple syrup and a scoop of Thrive Market peanut butter.
For lunch, I had my Jalapeño Popper Chicken Salad wrapped in a Thrive Market coconut wrap, plantain chips, and my Jicama Apple Slaw.
Later on in the day while I made dinner, I ate a ton of Lesser Evil popcorn.
For dinner, I made a taco with ButcherBox round roast similar to my Instant Pot Barbacoa Tacos, with Siete Foods cassava tortilla, Jicama Apple Slaw, goat cheese, and Bitchin’ Sauce cilantro chili spread. Then made a small salad after with no taco.
Then after dinner, I had a Cassava Chocolate Chunk Brownies.
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Ha ha I live in Arizona – no time change for me! I have my goals literally plastered to the wall in my office, there is no forgetting! I’ll definitely be trying those coconut wraps they look great, I haven’t been able to find a wrap (paleo or otherwise) that I really like so I’ll definitely be giving those a try!
This is going to be a totally weird question and you probably might not know the answer, but I’m going to ask anyways. Do you know if you are fat-adapted? Paleo is a generally low carb lifestyle so your body will have a tendency to rely on other sources of energy like ketones. You can make ketones without being in ketosis, especially if you are super active. So I would really wonder if you could become fat adapted without eating a ketogenic diet. I’m super interested in this lately because i’ve been a macro-counter for years and always trying to eat a low fat diet and just not feeling super great. I deal with a lot of ups and downs and energy spikes and crashes and I was thinking I could try to become fat-adapted to help control the crazy sugar spikes that happen in my carb-adapted body. I want to continue to use carbs to replenish the glycogen that I lose with my crossfit training, but the idea of being fat-adapted and being able to consume more fat throughout the day without that heavy feeling sounds really great. The main reason I want to try to switch is because I get extremely hungry throughout my workday and it’s very inconvenient. I’d like to be able to eat when I want and not be controlled by my blood sugar highs and lows. Any thoughts on this? I have been adding a little more fat into my diet (early in the day) and I am feeling a little bit better already. It’s so hard to break up with myfitnesspal and learn to listen to my body, but I’m trying because it’s obviously going to be a lot better for my health! People like you are inspiring this change 🙂 Thank you.
i honestly have zero clue if i’m fat adapted. i don’t know enough about that to really know what that feels like or looks like. i know i don’t have energy crashes or spikes and i do best when i eat 3 full meals and stay away from an excessive amount of carbs.
You can definitely become fat adapted without following a strict keto diet. The best way to do this is to cut out ALL sugar and flour. Your body will continue to use these concentrated substances for fuel unless you remove them from your diet. I became fat adapted by cutting out sugar and flour and about 50% of my daily food intake comes from healthy fats. I also practice intermittent fasting so I generally have a hard workout in the morning without eating before, then I have a huge salad around noon full of veggies, protein, and fat. I generally don’t snack although I always have healthy options on hand, and then my dinner is a ton of veggies, protein, and fat. My favorite doctor and author who talks about this stuff is Jason Fung.
When I set a goal, I immediately set up a PROCESS to achieve it. It helps alleviate frustration in the short term by focusing on daily achievements which are more frequent and satisfying than waiting for the long awaited payoff. It is more of an “enjoy the journey” idea, but I love the feeling of accomplishment on the small things that add up to the end goal. Over time the process can create longer lasting lifestyle changes.
love it! nice work emily!
Love your meal ideas! I live in a very rural area and cannot buy Siete tortillas locally ( I know I can order direct from them but haven’t jumped on that ship yet) and was wondering if you have ever tired making your own with cassava and/or coconut flour? I want to try but don’t want to waste the flour by shooting from the hip. Hoping you have a recipe 🙂
i have a recipe for tortillas in my cookbook – Juli Bauer’s Paleo Cookbook
Juli I admit… Ive been taking credit for your recipes… LOL my wife thinks im an amazing cook and I owe it all to you!!! After I was lazy and not doing morning workout this week too. Moved them to the evening instead. After reading what you wrote, Im blaming it on the time change too! Ran Red Rock yesterday and the margaritas afterwards at Morrison Inn didnt help either… 🙂 Thanks for the inspiration!
Thank you for your great process, Emily, and for your site, Juli. We are 2 retired folks, 85 and 66. We are just working on losing the excess pounds (50 for me at 66 and 20 for my hubby at 85 years). While we don’t do cross fit, we are finding what will work best for us. We enjoy your blog and are inspired.