Yesterday was the official start to my Boudoir Photoshoot prep challenge where I will focus on eating clean and working out consistiently and intensely for the next four weeks. June 16th is the big day I'm working towards.
Here's what Day 1 looked like:
Breakfast: Protein Iced Coffee (protein powder mixed with coffee served over ice)
Lunch: Taco Salad (no chips, cheese, sour cream, dressing, or beans...basically lettuce, pico de guillo, and taco beef)
Dinner: Bacon Cream smotherd Pork Tenderloin with Asparagus
This isnt really a recipe but is just a garlic marinated pork tenderloin cooked for 35-40 minutes until 150 F smothed in heavy whipping cream (or coconut milk cream) with bacon, garlic, and onions. I ate the pork with lemon garlic asparagus.
Exercise: Nightclub Cardio at Lunch then CrossFit after work (10-9-8-7-6-5-4-3-2-1 Power Cleans 75# and 20-18-16-14-12-10-8-6-4-2 Push Ups in 13:44). I streched before bed, working on my splits and hip flexibility. Last week was a de-load week from CrossFit so of course I got a blister after reacquainting myself with the bar again last night.
The main factor attributing to my success is planning ahead. I went grocery shopping on Sunday so that I had plenty of healthy foods readily available. Heres what my healthy, clean eating basket looks like:
To keep me motivated, I'm going shoe shopping at lunch! One of my four outfits for the shoot will be just
these shoes... I cannot wear them until my shoot, but seeing them in my closet will definately keep me focused. Here's to making today just a successful as yesterday!
And as a means of measuring progress, here is my "before" photo.
I want more visible abs for my shoot so I can have an awesome shot like this...
Posted on 2013-05-21 by AggieCass09
I've been talking about doing a boudoir photo shoot (classy lingerie photos) for quite some time now. I finally booked my session on Sunday June 16th at 10:00 am (thanks Groupon!) so now I have four weeks to get my act together and work towards a goal!
My plan is simple and similar to the Whole Life Challenge that I did back in February.
1. Eat clean four days a week. I will get one point for every day I eat clean and I have leeway with three points I can use any time during the week to enjoy a treat. "Clean" to me means no grains, added sugar, or artificial ingredents. I am allowing beans and wine in moderation this time around. Dairy I'm still on the fence about. It doesnt upset my tummy unless I have a lot, so I'm not going to restrict it, but I am going to keep my consumption of it to a minimum.
2. CrossFit four days a week. One point for each time I go.
3. Stretch daily. This helped me so much during the WLC. I was able to do the splits and I felt better when lifting and moving aroud in general. I'm not sure why I stopped this. I will earn one point for streaching each day.
I'm not tracking weight or inches lost because I'm happy where I am at and my goal is primarily to reduce the amount of treats I'm having (namely Starbucks Caramel Maccahitos multiple times a week).
My rewards will be one outfit for the photo shoot per week I stick to the above plan (earning 15 points: 4 crossfit, 4 eating, and 7 streching). Any suggestions for the outfit/props? The last week's reward is the photo shoot it self since I have a make up artist and a hair stylist arranged prior to the shoot.
Looking forward to looking hot for the photo shoot!
Posted on 2013-05-17 by AggieCass09
During the past fifteen months, CrossFit Silverback has given me more than I could have ever expected. I've found something that I can easily maintain forever, but more than anything, I'm happy and confident about myself for the first time ever.
I had tried nearly every other exercise program out there before joining CrossFit Silverback: marathon running, P90X, yoga, traditional gyms with personal training, cycling, kickboxing, and even boot camps. I was spending countless hours in the gym and effort on doing the things that "they" tell you that you "should" be doing and eating but with no weight loss or any dynamic changes to my body. I was obsessed with tracking every calorie I consumed as well as every calorie I burned. I was always fearful of gaining weight and I wasn't happy. I wasn't super overweight, but I certainly wasn't fit.
I joined CrossFit Silverback in January of 2012 out of frustration with everything else. I had been disappointed so many times previously that I didn't even expect it to work. But, I showed up and instantly was hooked. The community aspect at CrossFit Silverback and the support of the coaches sets it apart from all other fitness outlets. The box community cannot be underestimated as they make working out so enjoyable and everyone is so encouraging; they push me to do my best! The changes I saw were almost instant and they have been sustainable with out much effort. Even when I travel for work, I can bust out a 10-9-8-7-6-5-4-3-2-1 Burpee and Sit Up WOD! When in town, I just show up to the box three or four times a week and eat real food; no counting anything, just enjoying life!
My "Before" and "After":
More than anything, I've surprised myself with what I have been able to accomplish.
- I competed in a local competition
- I got beat up by box jumps, but still come back for more
- I can climb a rope
- I've maintained my appearance for a year---I've never maintained anything ever before! (Here is a photo of me, presently)
- I stopped counting calories, wearing my HRM, or using the scale
- I'm not embarrassed about my rear-end anymore!
- I have achieved an effortless balance between crossfit, eating healthy, and having a social life
- I can lift a lot (and no, I didn't get bulky!):
Deadlift 95# 135# 215# (+120)
Squat 95# 140# 175# (+80)
Push Press 45# 105# 115# (+70)
Hang Clean 20# (KB) 85# 115# (+95)
Sled Push 70 105 (haven't done recently)
CFT - - 455
So thanks, CrossFit Silverback, you have given me happiness, confidence, and a hot body!
Posted on 2013-03-28 by AggieCass09
Last night's recipe experiment was a success! I wanted some kind of pizza dish but really paleo and not primal (i.e. without a need for cheese, like in my primal cauliflower crust pizza) so I stumbled on Sara's recipe for Breakfast Pizza on her website. Surprisingly, it doesnt taste breakfast-y and none of it even made it into tupperware for breakfast! Next time, I'll have to double the recipe!
Breakfast Paleo Pizza, from Everyday Paleo
8 eggs, beaten
glug of olive oil to coat pan
3 tbs garlic, minced
1 tbsp dried basil
Pinch of sea salt
Crushed red pepper, to taste
Black pepper, to taste
Organic, sugar-free maranara Sauce (I used Trader Joe's Brand)
Meat (I used bacon and sausage), pre-cooked
Veggies (I used olives)
1. In separeate and appropiately sized skillets, brown any meat toppings and sautee any vegetables of your liking. I broilled my bacon in the oven until brown on the edges. Set aside on a paper towel to adsorb excess grease.
2. While the meat and toppings are cooking, combine the eggs and seasonings in a bowl and wisk. Turn the oven broiller on low heat.
3. In a large skillet that is able to be put in the oven (like my pans), simmer the garlic in olive oil over medium-high heat on the stove top.
4. Once the garilc is light brown, pour in the egg and spice mixture. Do not agitate the eggs and cover with a lid. Allow to cook for 3-5 minutes until the bottom of the eggs has set.
5. Remove the cover and carefully transfer the egg skillet to the oven and allow the top of the eggs to set for about 3 minutes under the low setting of the broiller.
6. Remove the egg skillet and add maranara sauce, meat, and veggie toppings.
7. Put back in the oven to heat the toppings for several minutes.
My husband does not eat paleo so his half of the pizza had cheese and salami on it. This meal would be great for a family with diverse tastes, as the toppings can be customized to suit any specific tastes. It is not a finger-eating type of pizza, but a fork and knife pizza that is piled high on the topings!
Posted on 2013-03-12 by AggieCass09
I've been busy the past two weeks with all sorts of crap, but Crossfit is suffering because of it so I'm declaring my intentions for this week here in order to keep me accountable. My eating, sleeping, and stretching have been in check, but I'm slacking by letting other things (um, purchasing my new BMW comes to mind) take prescidence over CF--this is how I got fat in the first place and I will not let anything take priority more so than my health! Running, lunchtime Zumba, or doing "crossfit at home" doesn't give me the same calibur of work out like going to the box does. I ran twice this weekend which was better than nothing, but it doesnt make up for only doing crossfit 5 times in the last two weeks. My puppies did enjoy the run and didn't even have energy to give me kisses while I did my post-run sit ups! :)
I will go to CrossFit at least four times this week!
✔ Monday- 6:30 pm CrossFit + Walk
6:30 pm CrossFit (Flip Flop with Tomorrow)
Rest Day (rodeo--dont eat crap) CrossFit @ YMCA
✔ Thursday- (Morning Meeting in Louisiana) 6:30 pm CrossFit
✔ Friday- 5:30 pm CrossFit (13.1-119 Reps!!!)
9 am CrossFit (13.2) Pole Dancing and Club Dancing!!!
I also need to do the Open WOD 13.1 and 13.2 during this week since I was too hung over to do 13.1 on Saturday. Crossfit friends on MFP: HOLD ME ACCOUNTABLE!!!! I blame the last month of extremely clean eating for making me such a light weight during Night Golf on Friday night! Hey--at least it was fun!
17 minute AMRAP:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
My Snatch max is 95# from back in October so I'd really like to at least get one of the 100 pound snatches over head. Thats my goal! I also will need to pace myself during the burpees as I tend to go out too hard and burn out. My new lifting shoes sould help me be extra badass too...
While I'm in this accountability mode, I need to stop spending money. I have purchased entirely too many things in the past month and it needs to stop. seriously. The bonus check is well past spent at this point!
Goals for this week:
1. Get to crossfit at least 4x
2. Complete 13.1 up until the 100# Snatch
3. Stop spending money
Posted on 2013-03-11 by AggieCass09
I've made it through twenty days of this eight week long Whole Life Challenge that my CrossFit Box is hosting. I talked about what the challenge entailed in my earlier blog, but I want to address what this has done to me personally in just three short weeks, bearing in mind how long I have been seeking some semblence of "balance" and "maintinace" that works with a real (i.e. social) life. I've done Whole30's, I've done other paleo challenges, I've done fitness based competions, but I have yet to find something that actually works long-term and just pulls everything together...until now!
This challenge isnt just about eating right, or being perfect, or missing out on social functions because you can't do whatever; its about making choices and being consistient. I have been a very busy person over the last few weeks and it is still successful!
I've dealt with work functions including
Top Golf (I was beating the boys bare-foot that they made me play in my "shoes" which happend to be THOSE heels!)
Clay Shoot (I'm in Texas, this was a normal work day, duh!)
These both, of course, involved beer and unhealthy food choices and lots of beer. I weighed the point system and enjoied a few indulgances in moderation
like some vino (after a hard work out!)
When I'm not busy with social functions, I do make a conscious effort to eat healthy and cook yummy meals at home like
Chilean Sea Bass
and Preppy Paleo's Beef and Broccoli (i HIGHLY recommend this!)
and my own Beanless Chili Recipe
I did my first shirt-less run of the year, several weeks sooner than usual because my abs are already in good shape!
I have this crazy sense of confidence now and I absolutely love it!
I've actually lost weight even though I wasn't trying and (THIS IS THE KICKER) I've kept my weight steady--down to the tenth of a pound--since. This really isnt at all the point of the challenge, but it cant hurt!
So the challenge has 36 days left and I'm tied for the top score at my gym with several other people. I'm in the top 5% in the world (447 out of 7749 to be exact).
But these stats and "winning" dont even concern me, I'm going to keep this up even after the challenge---THIS works for me. I like being "allowed" to have treats in modration and focusing on other components of my life apart from food are really helping my wellbeing. Making sure I am getting enough sleep, drinking enough water, moving my body (even on rest days), taking my vitamins, and streaching are benefiting me in ways I never imagined! I can almost do the splits (havnt done this since I was 6!) and my lifts are increasing because of all the focus on mobility! I had no clue that just 10 minutes a day could reep so many benefits, but boy was I wrong! I'm totally smitten with this new lifestyle and am looking forward to seeing these results compond over the next month!
Posted on 2013-03-08 by AggieCass09
I had been doing great the past few weeks with my maintinance mentality of logging on MFP only the treats I am consuming and not stepping on the scale. However, my box has initiated a challenge and I have been itching for more of a support system so I'm joining their Whole Life Challenge in hopes to really solidify my healthy habits.
Each day a maximum of 11 points can be earned by:
5- Nutrition: deduct one point for each infraction of grains, starchy carbohydrates, added sugars, sweetners, dairy, alcohol, soda, juice, artificial ingredients, or processed foods. 0 is the minimum score. I will only be logging any deviations from the diet on MFP.
2- Work Out: Each day 2 points are awarded for at least 10 minutes of actitivy. If no exercise, then zero points are awarded.
2- Mobility: Each day 10 minutes needs to be dedicated to mobility and streaching. If no mobility, then zero points are awarded.
1- Supplement: If a multi vitamin or other supplement is taken then two points are awarded, otherwise, no points are awarded. My prenatal vitamins will be my supplement since I need to be taking these daily.
1- Lifestyle: Every two weeks there is a new lifestyle habit that will earn one point. Sleep, water consumption, and doing good deeds are some examples.
Not recording scores for any given day results in a zero score.
The point is to balance out real life with the above areas over the next eight weeks (56 days) knowning that certain events will happen during this period, but you plan for certain induldanges here and there, with the empahsis on overall healthy living. This is idendical to what I was doing unoffocially prior to joining this challenge. I was allowing dairy previously, but I think the amount was getting a bit out of control and was hindering my progress (the scale was up a few pounds). Reducing this (again, not eliminating anything, just being mindful of consuming treats) will be good for me. Now, within my box there are three prizes for the people who make the largest changes based on the total points during the 8 weeks (616 total possible), inches lost from hips and waist, and baseline wod improvement. I'd love to win a Lululemon gift card! The 11 minute baseline wod was done on Sunday:
I scored 160 during the 11 minute AMRAP (all 50 sit ups, all 75 air squats, and 35 push ups).
All my basline info that determines if i win is stored on this nifty website:
I will be also keeping a tracker on my desk as a constant reminder since the website can only be upload the next day.
I may not win the challenge at my box, but I will do my best to meet the following:
- Commit honestly to this challenge in it's entirity
- Achieve 80% Food Compliance: 224/280 points
- Achieve 85% overall Compliance: 523/616 points
- Establish these healthy habits of eating well, sleeping enough, drinking agua
- Lose 5 inches from bust and hip combined
- Get in 35 more push ups in the 11 minutes!
2/16 Day 1: PERFECTION! 11 points
2/17 Day 2: crepe, mug cake, fried chicken...only 1/5 nutrition points :( 7 points
2/18 Day 3: PERFECTION! 11 points
2/19 Day 4: PERFECTION! 11 points
2/20 Day 5: PERFECTION! 11 points + 2 bouns points
2/21 Day 6: PERFECTION! 11 points
2/22 Day 7: PERFECTION! 11 points
2/23 Day 8: Enjoied sopapillias for dessert 10 points
2/24 Day 9: Enjoied cheese on my mexican chicken 10 points
2/25 Day 10: PERFECTION! 11 points
2/26 Day 11: PERFECTION! 11 points
2/27 Day 12: A tasty glass of wine with dinner 10 points
2/28 Day 13: Top Golf Social, had a beer! 10 points
3/1 Day 14: PERFECTION! 11 points
3/2 Day 15: PERFECTION! 11 points
3/3 Day 16: PERFECTION! 11 points
3/4 Day 17: PERFECTION! 11 points
3/5 Day 18: PERFECTION! 11 points
3/6 Day 19: PERFECTION! 11 points
3/7 Day 20: PERFECTION! 11 points
3/8 Day 21: Jello Shots. 10 points
3/9 Day 22: PERFECTION! 11 points
3/10 Day 23: PERFECTION! 11 points
Posted on 2013-02-18 by AggieCass09
Yesterday was my one year crossfit anniversary, I even dressed up for it!
And I was all prepared to do a Day 1/Day 365 blog today comparing my first work out to my progress today...but two-rep-max deadlifts EveryOtherMinuteOnTheMinute for 20 minutes at 160 lbs yesterday killed me so the WOD comparison will have to wait until Friday. The first WOD I did was a 10-9-8-7-6-5-4-3-2-1 Burpee and KBS ladder with a 25# KB. It took me 10:14. On Friday 2/8/13, I re-did this wod with the 25# Kettlebell again and it only took me 7:18 seconds! Much improved over these 365 days!
But onto the numbers:
Day 1 Day 90 Day 365 Increase (lbs/%)
Deadlift 95# 135# 185# 90# (194.7%)
Squat 95# 140# 175# 80# (184.4%)
Push Press 45# 105# 115# 70# (255.6%)
Hang Clean 20# (KB) 85# 115# 95# (575%)
Sled Push 70# 105# 135# 65# (192.9%)
What I've GAINED over the past year:
What I've LOST over the past year
- 4 clothing sizes (size 10 to a size 6)
- The desire to run more than 6 miles in any given day
- Bikini insecurity
- Fear of the unknown
- The need to track every single calorie eaten or burned
- My former best friend, the scale
- The need to diet ever again
I cannot thank those at CrossFit Silverback in Spring, TX enough nor all of my friends who support me on here. I was terrified to step out of my confort zone and try crossfit but it is the best thing I've ever done!
Posted on 2013-02-06 by AggieCass09
Its a Monday, the start of a new month, and the first weekday back from a much needed vacation meaning its a great day to start a new challenge!
My previous month's challenge was a huge success:
Paleo30 Deviations: 24 (80% adherence...right on target with 80/20 balance-perfect!)
Crossfit: 14 (116.7% success!!!!)
Other Activity: 6 (golf, spinning, running, night club cardio: all bonus activity so 600% awesomesauce!)
The whole point of this challenge was to feel awesome again, regain healthy eating habits, be less obsessive, and drop the pounds I picked up over the holidays. I met each of these goals with flying colors! I do feel awesome, I'm choosing meats and veggies over sweets and breads, I'm more relaxed with my eating and fitenss yet still committed and working towards a goal, and I dropped back into my normal weight range (low 160's). I even have lost the urge to weigh on the scale daily, I feel great and am pleased with the way I look so the scale doesnt even concern me. THIS in itself is a huge win!
So, in keeping January's momentum, I'm going to structure my February challenge as such:
- Maintain Paleo30 principles shooting for 85% adherence or less than 21 deviations
- Crossfit 3x a week totalling 11 times
- Log only deviations from the plan in MFP and on this blog page
- Half Way Through Compliance: new lingerie Feb.14th
- Finish wih 100% Compliance: new lulu speed shorts Feb. 28th
I'm not concerned with the scale anymore, the last 5-8 lbs I origionally wanted to lose is silly since I'm really happy with how I look and this is a comfortable weight to easily maintain. So, I will not be stepping onthe scale until the end of the month (if at all) and I anticipate I'll stay below 165 lbs pretty easily.
I'm also over logging. When I stick to my plan I'm excellent at judging calories and macors. I'ts when I diverge from the plan that bad things happen. So, this month I will only be logging deviations from my usual paleo-ish diet. I've tried not logging at all and that didn't work for me since I wasn't aware of how many treats I was having so by logging treats I'll be more aware of them. Hopefully this will be a good baby step towards diet independance from MFP. MFP is awesome, but I'm working on sustainability here and logging every damn thing I consume isn't a lifetime thing. I need to be able to stick to my diet yet enjoy sensible treats in moderation with out constantly stressing. So, hopefully this will be a step in the right direction!
Day 1: Fries (lesson learned: pack your lunch since you make stupid choices when hunger is doing all the rationalization...)
Posted on 2013-02-04 by AggieCass09
As I mentioned last week, I was getting a wee bit stressed about everything in the coming weeks. With my awesome birthday weekend behind me, I only have one week of work travel before my ski trip! This seems much more do-able now! My weight is up a bit (168 this morning) since last week and I'm sure it will go away in the next few days after I cleanse my body of the alcohol and cake I consumed. I did really well on the days where I knew I had special meals planned and I ate 100% paleo during the other meals to balance out the treats I did have. My macros were even still pretty good! I'm not too terribly concerned about this "fake" weight gain because I had fun and stuck to my plan for the weekend! I am achieving a sustainable balance between eating, exercising, and life which was the whole goal of this Paleo30 Challenge--weight loss is just a plus!
Before I can go skiing though, I have to finish my Paleo30 Challenge strong! Last week I did really well planning for my b-day and didn't have any deviations monday through thursday and I induged in moderation over the weekend. I will do the same thing again this week; behaving over the week as best as possible and will relax a bit while on vacation. If I finish out this week with no deviations, I'll finish out my 30 day challenge with only 18 treats total (60% of month was 100% paleo), 13 crossfit days, and 7 other work outs. I'm hoping this leads to an overall loss, but I'll have to wait for those results! While I dont have complete control over everything that goes on while I'm traveling the next few days, I can make the best decions possible and have a plan to default to when need be! So here goes...
- Eat as close to paleo as possible the next 5 days!
- Exercise when possible (car, rest stops, hotel room, on the rig, walking, etc.)
- Get 8+ hours of sleep each night
Day Event/Location Paleo Exercise Sleep
M 21 Office ✔ ✔NCC+ Crossfit
T 22 Baton Rouge, LA Hotel Crossfit
W 23 Lake Charles, LA Hotel Crossfit
Th 24 Offshore, LA 7:30 p Crossfit
F 25 Office 1/2 Day Rest
S 26 ~-~-~-~-~-~-~-~-~-~-~LEAVE FOR COLORADO!!!~-~-~-~-~-~-~-~-~-~-~-~-~-
Posted on 2013-01-21 by AggieCass09
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