SHOULDERS 10-31-16

HAPPY HALLOWEEN!!!!!! I did not sleep well and have NO idea why but I still woke up at 4:50 and got a killerrrr workout in. I chugged some coffee and water and downed my BCAAs and DECIDED it was going to be an awesome workout and a great day and it worked. Here is what I did!!!!

  • Barbell Strict shoulder press 3×5 & 3×3 @ 65#; 1×10 50#
  • Push press: 2×6 75; 3×2 90; 3×5 85
  • Seated shoulder press w DBs 4×7-8 (30# DBs)
  • Bent over rear delt raise, rest head on bench: 4×15 (12.5 # DBs)
  • Upright row 4×8 single arm with 40#
  • Upright row 4×8, alternating arms, with 35# DBs
  • Standing lat raises 4×15 (15# DBs)
  • OH KB carries 3×100 meter with 30# overhead and 40# by my side
  • 50 wall balls (20#) minimal rest (this is my cardio)
  • 3×15 cable front raise
    • superset 4×15 per arm KB swing using 35# and 40#
  • Seated lat raise 3×15 (use lighter weight; I did 10# and 12.5# DBs)
    • superset an additional set of KB swings, single arm, 16 reps each using 35 & 40#
  • Seated bent over rear delts 3×15 (I used 12.5# and 15#)
  • Complete additional 50 wall balls, mixing in 4×50 mountain climbers during wall ball break (additional cardio – keep intensity v high it should be a 9 on a scale of 1-10)

That’s all!!!!!! I always always start out  my workouts with my heavy, compound movements. I love using the barbell. I am really working on focusing on strength for things like push press and strict shoulder press – which is why I keep my reps usually at 5 and below. I also rest about 1 min – 1.5 mins in between sets when I am lifting heavy.

What are you guys doing for Halloween???? I have nothing planned today. Or tonight. Just another day. If I indulge in chocolate I will have an organic Justin’s dark chocolate peanut butter cup. I have not had one of those in MONTHS!!!! I really try to limit and eliminate added sugars as much as I possibly can and allow CLEAN TREATS on occasion. The Justin’s PB cup is all organic and very clean when compared to a Reese’s. Don’t forget to drink tons of water as usual.

ANDDDD here is my meal plan for the day for anyone who is interested, I’ll start sharing these!!:

  • 5 AM: warm lemon water with cayenne pepper 
  • 520AM banana and 1 tbsp organic peanut butter + black coffee (pre workout)
  • 7AM post workout smoothie with: water, paleo protein, oats, berries, spinach +also 1 egg white muffin, salsa
  • 930 AM 2 rice cakes, 1 tbsp almond butter, boiled egg + additional egg white “muffin” and salsa
  • 1230 pm quinoa, veggies, chicken my Mediterranean chicken salad – recipe coming soon!
  • 3 pm apple, carrots, tbsp almond butter 
  • 5 pm 2 medjool dates & x-large spoonful organic peanut butter (my treat!)
  • 630 pm pulled pork, veggies, sweet potato fries, glass of red wine

As usual, i drink over 1 gallon of water each day! Happy Halloween! Stay safe! 





Classic Jalapeno Cole Slaw (Primal)

I made this over the weekend because it popped up on my timehop and I realized I should tell you all about it. This is soooo yummy with a side of BBQ chicken. It’s also SO easy to make and it’s very clean and nutritious. It is primal since there is a little bit of dairy – organic sour cream – you can also substitute organic greek yogurt if you’d like! Like I have said before, I don’t do dairy often at all. I may have a small serving once a week if that! This doesn’t even equate to a full serving of dairy so it does not affect my stomach.


  • 1 head of green cabbage, sliced and chopped fine
  • Juice of 3 limes + zest of 1 lime
  • 1 large bunch cilantro, chopped
  • 2 jalapeno peppers, sliced and chopped (seeds intact)
  • 1/2 cup organic sour cream OR Greek yogurt
  • 3 tbsp apple cider vinegar
  • Lots of fresh black pepper and pink salt


Chop your veggies and toss them in a large mixing bowl. Add your remaining ingredients and stir well until combined. That’s it! Stores in fridge up to 5-7 days. Makes a lot of servings! Enjoy as much as you want!


My take on CF workout “WITTMAN” + Other Friday Fun!

Good afternoon everyone and happy FRIDAY! I hope y’all have a great weekend and don’t forget to get some workouts in. I want to first tell you all about the workout I did today, followed by some fun upcoming stuff! First of all, this workout is KILLER – it challenges your entire body. Power cleans work your core, deltoids (rear delts specifically), hamstrings, glutes, back, etc. Kettle bell swings are great cardio as well as an awesome core workout, and the in/out jumps further fatigue your legs, increase your power and type II muscle fibers (fast twitch). This workout actually is supposed to end with 15 box jumps (24/20″), but my gym does not have boxes so I decided to do the in/out squat jumps because it’s a very similar movement and as long as you are explosive, you will reap benefits. If you’d like to watch the workout done by CF athletes, you can watch here. I also warmed up with 1K meter row and finished with 1K meter row (where I actually ended up busting my lip slightly and was bleeding…LOL…but we keep on working!!!)

Remember, the idea is to push HARD. You should not be comfortable at any point in your workout. It SHOULD be hard and it SHOULD burn. That’s how you get a rockin’ bod.


  • 15 KB swing (you can use 30, 35, or 40#. RX is 35, I used 40# though)
  • 15 Power cleans (95/65, but feel free to scale; 95=men, 65=women RX)
  • 15 in/out squat jumps (1 in 1 out = 1 rep; essentially 30 jumps total)

The idea is to rest as little as possible. I am not saying I didn’t take breaks because I did! I was out of breath and literally dripping sweat – which is totally the idea of all my workouts. Try to do this one in under 30 mins. If it takes you much longer you may need to drop the weight so that you can keep the intensity up higher. The weight should be manageable so don’t feel bad if you have to scale it or even just use the 45# bar! Perfect your form first and foremost.

OTHER FRIDAY FUN…it’s Halloween weekend! I am going to a Halloween party tomorrow and we will be dressing up – I may (or may not) share pictures. I hope you all have some Halloween fun but I want to let you know I don’t eat Halloween candy, ever. I am not saying you shouldn’t or can’t, but, I figured I would tell you guys this, lol. Also at the party, unfortunately there is going to be nothing but fried food and breaded food, so, I am definitely planning on eating dinner right before I go. I won’t eat there nor will I be tempted because that’s just how I roll. I know they will be serving Whole Hog Pumpkin Ale beer, and I do plan to have one! I rarely drink beer but on occasion it is fine (never the crappy stuff like bud light – I only like a craft beer and I also only like IPA, pumpkin beers aside). I do very small amounts of beer because I am 100% gluten free in every other aspect of my life, and, beer is just so filling and bloating. So I am typically a hoppy IPA kinda gal and a 1-and-done as well. I also love red wine.

I will be working out HARD tomorrow before the party too! I am planning to do front squats (heavy!), deadlifts (also heavy), and core work and perhaps some rowing or other glute work. Sunday will be rest day as well as meal prep day. I am planning on awesome recipes for y’all next week. Pumpkin maple pulled pork and a cleaner and much less sodium version of Zoe’s quinoa salad (with chicken) for lunches! I will probably call it a Mediterranean Chicken Salad.  We may also do pumpkin sloppy joes next week or weekend with the GF (gluten free) buns that I use.

AND…I am excited to tell y’all of more upcoming Q & A sessions with various people. I hope you enjoyed the one on my friend Marianne, because I thought it was so fun to get a different perspective. PLUS to show you other people’s experiences and passions in regards to this lifestyle. One person I will be interviewing is my cousin-in-law, Will, who owns and started MULTIPLE Crossfit gyms in Mobile, AL. He coaches as well as coaches and trains CF COACHES. He is seriously bad @$$ and knows what he’s talking about. I am going to interview him with all different questions and post that blog early next week.

So, that’s all for now. Also I wan’t y’all to know they had pizza day at my work as well as donuts this morning (every Friday morning) and I obviously didn’t eat any of it (and never do). I don’t even want to eat it (as you know, lol). I had tuna, celery, carrots, pepperoncini peppers and rice for lunch. I loved it and I feel amazing now. I worked out so hard today (and all the other days this week) so I always want to eat foods that will fuel my muscle growth and not set me back. 🙂

Have a great weekend!!! Make smart choices and don’t forget to sweat at least once!!








Illness Fighting Ginger & Orange Tea

This tea is perfect for anyone who is sick or feels as though they are getting sick. The health benefits of ginger are massive. Ginger is one of the top medicinal herbs that prevents cancer. Ginger is a remedy for those with nausea or upset stomach. So this tea is great for those with these symptoms.Ginger helps to relax the smooth muscle in your gut lining, helping pass food through more quickly. It boosts the immune system and helps break down toxins in the body. It’s a natural antibiotic and also natural pain reliever. Have I convinced you yet?

Orange peels and orange in general provide lots of vitamin C as well as enzymes and fiber. Coupling these in a hot tea provides immense health boosting benefits. Bonus: it’s DELICIOUS, makes the house smell great, and is very easy and inexpensive to make.



  • 4-6 slices of fresh ginger (best to peel it first; chop into fairly thick slices)
  • 2-3 orange peels
  • Fresh purified/filtered water


Get a large pot of fresh, purified water (about 6-8 cups will do), and put on the stove. Wash your oranges before peeling them and toss the peels in the pot with the ginger. Eat the oranges (mmmm)! Now, bring the contents to a simmering boil on the stove for about 5-8 minutes. Pour into mugs, leaving the peels and ginger behind and allow to cool a bit before enjoying. Consume as often as possible! 

Serves 2.


Below pictured: Fresh ginger & turmeric root




You will be surprised at how easy this is and how much it tastes like real potatoes. You can add a touch of raw goat cheddar or organic Parmesan (just a little) if you’d like. But here is the pure paleo version! 


  • 1 head of cauliflower (does not have to be organic)
  • 2 tbsp grass fed butter
  • 1 tsp sea salt
  • Pepper, to taste 
  • 2-3 tsp Garlic powder
  • 1/2 tsp cayenne, optional


Cut the stalk off the cauliflower and rinse well. Place in a steamer pot and steam for 15-20 minutes until very soft and pierceable with a fork (very important). Remove and pat it dry. Place in a food processor and add the remaining ingredients and pulse until it becomes a mash. You can also use an immersion blender and blend the ingredients in a pot. 

Enjoy! Serves 4. 


Food Combining: Learn how coupling certain foods can wreak havoc on your digestive system!

I want to discuss food combining and inform you of some “rules” that could help you if you have digestive issues. Did you know that coupling certain foods together can actually cause major issues in your body? In other words, when you couple certain foods at one meal, such as yogurt and fruit (melons in particular), your stomach as a really hard time digesting them and can cause major acidity and inflammation in the body. I will go into more detail and list a few other food combining rules and link to some sites where you can get more information.

  1. Fruit on a full stomach. Fruit does not combine well with other foods at all because fruit is made up of simple sugars that require very little digestion (hence why you can eat a banana on an empty stomach and then go workout vigorously with no issue). Thus, if they are eaten with other foods they will sit in the stomach for a long time waiting on the other foods to digest. This will lead to fermentation of the fruit sugar which can cause digestion discomfort. I always eat fruit by itself or at most with spinach and water and protein powder. Something very fast digesting (NO milk!).
  2. Protein & protein. I don’t always follow this one to a T, but, everyone reacts differently. It is said that two or more different types of proteins are hard to digest and requires significant energy from the body. An example of this is pairing eggs with a meat – and definitely don’t add cheese to that as it further slows digestion.
  3. Beans and dairy. Both of these by themselves can cause bloating and gas. Beans are filled with fiber and are best eaten in very small quantities or by themselves. The combination with dairy is what wreaks havoc as humans do not digest dairy well at all. Try goat milk or goat-dairy products. But still, consume separate from beans.
  4. Milk and bananas (fruit in general). This is supposedly one of the most heavy and toxin-forming meals. Ayurveda (one of the world’s oldest holistic medicines) lists this as a highly incompatible meal combination. Food can be poison or medicine, as you know through my blog. And this is one not to be eaten together. This is why I make my protein shakes with water and water alone! No milk!
  5. Dairy and fruit. Milk is a laxative and fruit (MELONS in particular) are a diuretic. Milk and dairy take so long to digest and fruit does not, so, the fruit will sit in the stomach and curdle the milk, potentially creating lots of acidity in the body. 
  6. Protein and starch. Ok ok ok so I don’t follow this to a T because y’all KNOW I love sweet potatoes. BUT these are supposed to take so long to digest and cause issues. However, I don’t experience issues eating sweet potatoes with meat so in my body, I am good there. HOWEVER – this is the reason why I eliminated gluten/wheat/white bread/etc.etc. from my diet because of the major stomach issues it gave me and bloating, etc. This is also why I don’t eat brown rice as it’s much harder to digest than white rice. So many starches are detrimental to our bodies and cause inflammation. It’s why I stick to sweet potatoes, organic white potatoes in (extreme) moderation, and white rice. Oh and organic oats.
  7. Last but not least, cold drinks after a meal. Avoid consuming such during a meal also as this slows digestion and can cause allergies and colds. I prefer hot tea after my meals and I limit drinking water during a meal. If I do sip water, it is room temperature.

So, try some of these things out and let me know if they seem to help your digestion! I know I was shocked and excited to learn all of these things about food combining! I hope this helps you. This is one of the things I love about the mostly Paleo lifestyle as many foods are eliminated from the diet (most beans/legumes, brown rice, gluten, cheese/dairy). So, many of these food combinations would never happen in the Paleo diet lifestyle. Notice how problematic dairy is!!! This is why I just don’t consume it (or consume in very small quantities very rarely).

#primalforlife #paleoprinciples


For more:

LEGS 10-25-16

Sometimes, less is more! Oftentimes when we workout we end up overwhelmed with too many exercises and options. Take step back when this happens and just focus on the basics. Push yourself hard on a few compound exercises and you will get stronger and fitter as long as you are pushing yourself. Here is what I did today for my legs. I did not do too many exercises but I was sure to focus on mind-muscle connection and I was dripping sweat at each workout.

  • Back squat (I warm up with 25 air squats; then 2×10 reps with bar which is 45#; then 1×6 with 65#; 1×5 85; 1×3 95, etc. etc.): 5×8 @ 125 # (this was very challenging. the last rep was and should be a struggle or you should up the weight.)
  • Bulgarian split squats (per leg): 2×10 25 # DBs; 4×8 30# DBs (I only got 7 reps by the last set – very difficult! Be sure and go deep and keep toe in line with knee-don’t let knee go past toes)
  • Romanian deadlift 5×10 (50# DBs)
    • Compound set 6×8 ham curls – heavy
  • Barbell hip bridges with band around knees: 5×8 155#; 3×6-8 165#
  • Banded clamshells 3×25 per leg

I also recommend doing weeks where you are pushing hard and lifting pretty heavy, and then having weeks where you do less weight and higher reps. It is good to give your body a break and to do cycles where you go really heavy and not as heavy.

PRODUCT OF THE WEEK:: I just ordered THIS Paleo Protein and I am SO excited. I love this company because everything they sell is free of chemicals and grassfed and non-gmo. This is an egg white protein which I have not tried yet but will be sure to let y’all know how I like it!