WEEK OF WORKOUTS + OTHER STUFF!

Hey guys!!! How was everyone’s week? We made it to Friday! I want to write a blog about my week of workouts since they were pretty modified due to my shoulder issue…and talk more on that as well (what happened, how it happened, etc. etc.).

SO first I will go over my shoulder. It started the last Sunday in February after I did the Crossfit 17.1 workout which was a TON of DB snatches. I typically love DB snatches – great full body utilization and shoulder exercise, however, if you are doing tons of reps which this workout had 150 total (75 per arm), you are bound to get fatigued and let form slip. Which is probably what happened. It also had 15 burpee box jump overs in between the sets of snatches. I did regular burpees though (so again, you are going to get really tired with all of this). AND NOT TO MENTION before I even did this workout, I did ROW SPRINTS of 1000-800-600-400-200 meter rows – more shoulder work. So I just overdid it.

I did not feel the issue until about two days later (maybe one day) but it was super slight. Just a slight tightness in my rhomboid. So I did rest it a little for a few days…but not quite enough. Wednesday of last week I decided to try a higher rep back day (so lighter weight, essentially) and that’s when I really pulled it. I started with lat pulldowns – big mistake. Shortly into my set I could feel it pulling pretty badly…I pushed through (another mistake) so by the end of it I was not feeling good. I even did 2 more sets after that (am I dumb? YES lol). Needless to say, at this point it was hurting to breathe – LITERALLY COULDN’T BREATHE WELL WITHOUT PAIN – so that meant intercostal pulls too (muscles around ribcage which assist with breathing). I decided OK I am not going to let this ruin my workout…so I went and did the following and it worked fine for the time being:

  • 1/2 mile run
  • 50 air squats

I did that 5 times through nonstop. And then I tried to do pistol squats – managed to do about 15 per leg and then I tried to add a KB for some weight and I couldn’t even hold the 15# KB without pain in my back/shoulder/rhomboid/intercostals/etc. So at this point I stretched…did a set of clamshells and went home. Y’all it was hurting so bad I was crying. 10 out of 10 on a scale of 1-10. I couldn’t even dress myself…because of the pain. Severe pain. I took 3 aleve and had to pull myself together to go back to the gym to train because I had numerous clients that morning.

Got myself together and took it slow and made it to the gym. A fellow male trainer asked if I wanted him to roll out my back/shoulder using these AWESOME tempering rods invented and used by Donnie Thompson on athletes and powerlifters – it’s basically trigger point type therapy – uses really heavy steel rods to put pressure on the muscles and you feel amazing after. So my friend used that on my back and it was definitely painful during the experience but afterwards it was instant relief and I was able to make it through the rest of the day.

So, a week and a half later we are here. It’s Friday the 17th and next Wednesday will mark the 2 week point on my injury. Other good news is it’s feeling better but I still have that pain in my rhomboid. I have a massage appointment scheduled for 1:30 and the lady here that does the massages (at the gym) really knows her stuff and muscles…she’s good. So she will be able to help me for sure.

OTHER FUN NEWS is I was able to chat with an ortho surgeon this AM since he trains here and he checked out my shoulder. No issues with the joint at all – it’s just trigger points in my rhomboid that need to be worked out. He told me to keep using it and use lots of ice directly on the skin (which I am doing 2x a day or as often as I can). It was great to hear him say I should keep using it. So after spin class today I immediately went and did external rotation exercises and some light DB presses (which felt AMAZING – YAY).

What have I learned from this experience? I am not a fan of super high reps that involve any joint really, but specifically the shoulder. The shoulder is SO complex and has so many delicate muscles involved with the rotator cuff…so people have got to be careful and include accessory work like internal and external rotation exercises and mobility. I will not ever be doing that many snatches again. I want to be as fit and healthy as possible, but, SAFELY – and not causing strain on my joints. #lessonlearned

SO what did I do this week gymwise? Many people would just throw in the towel and not do anything, which is so stupid. I don’t ever want to get out of shape or lose any of the hard work I have put in thus far so I managed to mix it up great this week. Started going back to spin classes which I am obsessed with because they get your heart rate up so high and it’s no impact and a great workout for your legs, glutes and core.

SUNDAY: intense RPM class, 45 mins

MONDAY: walk incline for 30 mins – 8.5-11 incline at 3.9-4.1 speed including sets of 100 walking lunges and crab walks (get in deep squat and walk sideways on treadmill each leg, 20-25 reps)

TUESDAY: same as Monday – walk walk walking

WEDNESDAY: LOWER BODY AND 45 MIN RPM CLASS!

  • 9 sets leg press 10-15 reps, 4-6 plates
  • 4 sets walking lunges with the 30# DBs (lighter for me)
  • 5×12 sumo squats w lighter DB for me ~55#
  • jump squats- 3×12
  • Ham curls – 6 sets 8-12
  • Leg extensions – 6 sets 10-15
  • 4×12 butt blaster
  • 5×15 cable glute extension
  • 3×15 cable leg abduction angled diagonally back
  • 50# weighted frog pumps – 50+ reps
  • clamshells
  • seated band abduction
  • banded sumo walks

THURSDAY: Walk incline 9-10.0 at faster pace (3.8-4.1) 45 mins; 50# weighted frog pumps 2×50 reps; 1×30 seated band abduction; 1×30 each leg clamshells

FRIDAY: spin class, 45 mins; shoulder work: external rotation and light DB presses

SATURDAY: I will do lower body again and perhaps some upper body – light shoulder and arms..and probably walk incline for 30-40

SUNDAY: RPM class again – 45 mins 

SO I write all of this to say that if you have an injury, don’t stress. You can work around it. I wanted to run but realized that I could not hold my arm in the running position too long because it strained my rhomboid muscle. So I walked – a lot. Spin class pulled on it just a little but not bad enough for me not to go! I had to get some kind of killer workout in.

I HAVE been taking this very seriously and icing daily, which is crucial. Don’t ever work THROUGH pain. Muscle burning from being tired is different than pain – so be sure to distinguish the two. And take care of your shoulders. Don’t neglect doing mobility and external and internal rotation work with either bands or cable machine. Those are the accessory work – comparable to the clamshells and band work I do on my legs constantly! We have to include those exercises along with lifting weights in order to stay healthy.

SO that’s it for this week! I plan to ice and really recover this weekend and hopefully be back to everything full force by the end of next week! I SO miss lifting heavy! But I am going to take it slow at first…which is so hard for me to do.

 

Happy Weekend!

xoxo,

Kelly

PS – try out my recipes from this week! Lettuce wrap pulled pork tacos ! Pics below! Plus salmon, of course, which we have weekly. And if you haven’t yet, you have to try my overnight oat recipe. Try adding egg whites too! (you can eat those raw!)

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Pulled pork lettuce wraps with avocado lime sauce

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Hi y’all!!!!!!! Happy Monday. It’s cold, wet, and dreary here in Birmingham, ALA…and it’s a Monday for sure. It’s actually been a good day because I have been so busy all day – which I love – and want to share my dinner recipe for this week. OMG it’s so good. The sauce truly makes it even better. How can you go wrong with pulled pork and avocado and sweet potatoes?! Because if you know me by now you know I typically have my sweet potato fries with dinner because I am obsessed with them!

As always, be sure to buy your pork from a responsible farmer if possible. I like to get meat from Whole Foods for that reason because I know the animal was not factory farmed or fed GMO corn or other foreign ingredients. Quality meat is worth the little extra price!

INGREDIENTS:

  • 1 Pork shoulder (mine was bone-in, and about 8.5#)
  • 1 white onion, chopped
  • garlic powder, sea salt, pepper, paprika (to rub on the meat, little dashes of all will do)
  • 1 head of organic romaine lettuce
  • 1-2 red and orange bell peppers (preferably organic)

For the avocado cream sauce:

  • 1 avocado
  • Juice of 1 lime
  • handful of cilantro
  • 4 tomatillos, broiled (remove the skin/outer layer and broil on high for about 8 minutes or so on a baking sheet)
  • 2 fresh garlic cloves, minced
  • Dash of salt and pepper

Place the onion in the crock pot and stick the pork on top after patting all sides with the seasoning. Cook on low for 10 hours. Then, because the meat is so large, you will have to turn the crockpot on again for another 5-6 hours. The meat should literally fall off the bone and be very tender when it’s ready. When you have reached that point, pull the bone(s) out of the meat and set aside/throw away. Place the meat in a large bowl and shred with two forks. Discard all remaining juices (fat).

 

for the cream sauce: simply blend all ingredients in a food processor or high powered blender. This will make enough servings to have for multiple nights of dinner – about 6-8 servings!

To make the lettuce wraps: take your romaine lettuce and scoop some meat out (I like to do 5-6 ounces) and place on center of lettuce leaf. Top with fresh sliced red bell pepper and then a dollop or two of the avocado cream sauce. Enjoy!

This will make a lot of servings. Feel free to have lettuce wraps for dinner for a few nights (or feed a whole family for 2-3 nights) as well as take some for lunches too!

Enjoy! And give me some feedback! Are you guys liking my recipes?? Any comments or questions or suggestions? Let me know!

Lamb lettuce wrap burger with yogurt mint sauce

OMG. These burgers are the best ever you guys! I love a burger just like anyone else but I don’t love the non-grassfed versions with random ingredients. I prefer to make them myself at home where I can control all the ingredients and buy high quality meat and toppings. This burger is perfect for special occasions! I love to wrap with organic Romaine lettuce and add some fresh red onion and the yogurt mint sauce is SO REFRESHING.

Sides are endless! You could do my sweet potato fry recipe or mashed cauliflower or brussels and bacon (with or without the bacon!).

This meal will serve 4 people. Or have two nights of burgers for 2 people!

HERE WE GO!

Ingredients:

  • 1 lb fresh ground lamb
  • 1/2 – 1 tsp garlic powder
  • salt, pepper, to taste
  • coconut oil, for cooking
  • Organic romaine lettuce (wrapping the burger)
  • Red onion (topping; sliced)
  • A few fresh, organic spinach leaves
  • Against the Grain gourmet burger buns (optional, if you prefer to have a bun instead of just lettuce wrap!)

FOR THE YOGURT MINT SAUCE:

  • 1 small container of plain full fat or nonfat Greek yogurt (I like organic)
  • 1 tbsp fresh lemon juice (about half a lemon)
  • 1 handful chopped fresh mint leaves
  • 2 garlic cloves, minced well

METHOD:

Take your meat and add the salt, pepper and garlic powder and mix well and form into 4 patties.

Now, heat some coconut oil in a cast iron pan over medium high heat. Add your burgers and cook about 4 minutes per side (I like mine almost medium rare – a little pink – but cook as long as you like).

Serve the burger in a piece of rinsed romaine lettuce and top with red onion and yogurt mint sauce and sides of choice! Yum!

A few pictures below of my burger variations. If you want a bun, the only buns I have found that I love and eat that are gluten free are the Against the Grain brand and you can find them at Whole Foods. I will take them out of the freezer and let thaw for 30 minutes and lightly toast them in the cast iron pan – hot- with a touch of grassfed butter right after I cook the burgers. (My spicy kale recipe can be found HERE.)

 

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Paleo Carrot Cake (Heavenly!)

I can’t take credit for this one but I can surely share the recipe! I wanted to make a carrot cake for the holidays and went to google and found this amazing, delicious, seriously most perfect cake recipe ever. It’s so clean, too. Zero gluten/wheat and no processed sugar/refined sugar (duh!). I don’t eat cake, you guys, this is the only cake that I would allow in my body. Look at the wonderful, clean, nourishing ingredients! It tastes so good and it is practically HEALTHY and good for you! I mean really…if you work out super hard in the gym why fill your body with toxic, processed foods?! This will not derail your body goals…you also won’t feel like crap after. Go make this asap! I think I will, too!

I found it on Paleo Grubs and here is what you need:

Ingredients:

  • 4 eggs
  • 12 ounces unsweetened, canned pineapple, drained
  • 1/2 cup almond butter
  • 2 tbsp coconut oil, plus extra for greasing
  • 1/4 cup honey
  • 1/2 cup coconut flour
  • 2 tsp cinnamon
  • 1 tsp baking soda
  • 1 tsp apple cider vinegar
  • salt
  • 3/4 cup grated carrots
  • 1/2 cup raisins
  • 1/2 cup chopped walnuts (raw)

FROSTING:

  • 1.5 CUP CASHEWS, raw
  • 15 pitted dates
  • 1 tsp pure vanilla extract
  • 1 tsp cinnamon
  • 2 tbsp melted coconut oil (not hot)
  • 1/2 cup full fat coconut milk (I like organic)

DECORATION:

  • 1 TBSP unsweetened coconut flakes
  • chopped walnuts

Method:

The night before, place cashews in a bowl of water and soak.

Preheat oven to 350. To make cake, take a bowl and place the pineapple, almond butter, eggs, honey and coconut oil. Use a hand blender and combine well. Now add the coconut flour, cinnamon, baking soda and pinch of salt. Whisk. Next, add the apple cider vinegar, grated carrots, raisins and chopped walnuts and mix to combine.

Take 3 8 inch round cake pans and grease with coconut oil. Divide the mixture evenly between the pans and bake in preheated oven for 20 minutes or until toothpick comes out clean. Cool completely.

FROSTING: drain the cashews and place in blender or food processor. Add the coconut milk, coconut oil, vanilla, dates, cinnamon and blend until smooth.

Remove the cakes from the pans and place one on the platter and spread 1/3 of the filling evenly around the cake. Add the next layer of cake and spread the second later of filling. And lastly, put the last layer of cake on top with the remaining frosting. Sprinkle the shaved coconut and walnuts on top.

Place in fridge for at least 2 hours before serving.

Enjoy!!

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GLUTEN FREE PIZZA!

I never touch pizza from conventional restaurants…think Domino’s or other places of the like – GROSS. That pizza is made from processed, toxic, non-organic ingredients. Who knows how much sugar or preservatives are in that pizza sauce. I love pizza just like anyone else but I only eat it when I make it at home and gluten free as usual. Also, I use grassfed cheese ONLY! You must start reading ALL LABELS of anything including stuff from a jar, like pizza sauce, and making sure it does not have corn syrup, sugar, or any kind of preservative like sodium benzoate (which causes cancer!).

I stored this blog post under CLEAN TREAT because it’s still a treat, although it’s a clean dish. It’s definitely high carb and higher fat so eat this on rare occasions instead of nasty Pizza Hut or pizza from a frozen box – yuck! Like I said, I pretty much never eat any kind of dairy at all unless I am making this homemade pizza on rare occasions (maybe twice a year). I am otherwise 100% dairy free because I feel best not eating any dairy. The goal you guys is to make 80-90% of our diet PALEO FOCUSED and clean – no processed foods, no gluten, no wheat, no bread, no sugar, limited fruit, no dairy…eating mostly lean meats, eggs, veggies, etc. Only then are we able to allow little cheats like this! When our diet is cleaned up, our bodies tolerate the occasional “treat” like this pizza. Still, you should avoid Pizza Hut/dominos/processed frozen pizzas/etc. AS MUCH AS POSSIBLE (or 100% of the time).

Try out this amazing, indulgent yet CLEAN pizza dish!

Homemade gluten free 🍕 🍕 pizza 

🍕Ingredients: 

Bobs red mill GF flour mix

Eggs

Olive oil

Organic pizza sauce (no sugar)

Spicy Sausage – (Whole Foods fresh!)

Organic spinach 

Organic fresh basil

1/2 Red onion

4 organic Roma tomatoes 

Mushrooms 

Mozzarella cheese (or goat cheddar – be sure and buy fresh cheese with no added preservatives and grassfed is best)

Fresh Parmesan, optional

🍕Prep the flour & dough according to package instructions. 

🍕When the dough/pizza crust is ready, layer it with the pizza sauce, cheese, spinach, onion, meat, tomatoes, mushrooms and whatever else you’d like! Bake 425 at for about 18 minutes. 

Top with fresh basil 🌿 🍕

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Sweet potato Thai coconut curried shrimp

Mmmm you guys this meal is so delicious! It did not take long to make either. The most difficult part is peeling the shrimp and even that isn’t bad!

I like to buy fresh shrimp or USA farmed. From the research I’ve done you should avoid eating any imported farmed shrimp. I won’t eat shrimp too often – but once a month or so is fine. This dish could also be made with chicken and I will likely test that recipe out soon!

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Ingredients:

1 lb fresh shrimp, peeled (avoid imported farmed shrimp; choose USA farmed or fresh gulf)
4 sweet potatoes, peeled and chopped into cubes
1 white onion, chopped
1 bunch green onion, chopped
1.5 cans organic coconut milk
1 cup water
2 handfuls organic fresh spinach
1/2 cup chopped raw cashews
Handful chopped cilantro
3-4 tbsp curry paste
1 tsp garlic powder
Dash of salt
Dash of cayenne pepper
Splash of fish sauce
Jasmine rice – for serving

Method:
1️⃣Prep your potatoes by preheating oven to 425 and cook them on a baking sheet with some coconut oil, salt and pepper. Cook for 30 minutes, tossing once.
2️⃣For the curry: Heat some coconut oil in a large pot over medium high heat. Add your onion and green onion and stir until fragrant. Next add the curry paste and stir until combined. Now add the water and coconut milk and bring to simmer.
3️⃣When the potatoes are almost done roasting in the oven, add your shrimp and spinach to the pot and bring to a boil. Reduce to medium low and let cook for just a few minutes until shrimp appear pink (they don’t take long and you don’t want to overcook!)
4️⃣Add the splash of fish sauce, garlic powder, cayenne pepper.
5️⃣Lastly, stir in the cashews and cilantro and sweet potatoes. Cook for an additional 5 minutes on low.
6️⃣Serve with jasmine rice.

Serves about 8!

A FEW FEBRUARY WORKOUTS

I am going to list some of my fav workouts from this past month.  Try them out to get a great workout in! Feel free to print this or put these in your phone and do some of them this week. Even if you have to do considerably less weight than I do, by all means do it. Anyone can scale these to their liking.

WORKOUT 1 – full body/cardio/plyos

  • 1000-800-600-400-200 meter row, rest 1-2 mins in between, row at 90% max
  • 10-8-6-4-4 pull-ups, strict (work up to these! do slightly assisted if needed)
  • 10-8-6-4-2 bodyweight dips (work up to this!)
  • 50-40-30-20-10 KB swing (I used 50#). Every time you have to put the KB down perform 10 burpees.
  • finish with 6 SETS handstand pushups to failure (I did 7,5,5,5,5,4 reps)

WORKOUT 2 – legs and chest

  • Back squat: perform 3×6-8 (I do 145#) heavy followed by 3×3, very heavy (I used 155#)
  • Bench press: perform 3×6 (I did 85#) followed by 3×1 heavy triples (I did 105#)
  • Incline DB press: perform 3×6-8 heavy (I use 80# total)
  • Hip thrust: perform 4-5×10 (I did 205#)
  • Landmine bar press: 4×6-8 each arm (I put up to 20# on the bar)
  • Goblet standing backward lunges with DB: 6×30 alternating legs (I used 35#, 40#, 45#, 50 and 55# DBs)
  • 3×20 sumo band walks
  • 3×20 seated band abduction
  • GO GET THESE BANDS NOW 😉

WORKOUT 3 – SHOULDERS

  • 3×20 DB snatches
  • 3×20,15,10 lat raise; progress heavier with weight (I did 10#, 15#, 20# DB)
  • 3×15 plate front raise (I use 25#)
  • 3×20 KB swing (I used 50#)
  • Farmer carries – perform 3×200 feet with heavy DBs (I use 110# total)
  • 3×1:00 weighted plank (25# on back)
  • 3 rounds:
    • 10 hollow body rocks
    • 10 tuck ups
    • 8 v ups
    • 10 second hollow hold
  • finish with 50 ball slams (I use 20# ball)

WORKOUT 4 – back

  • Deadlifts work up to heavy sets of 3 followed by 3×6 at 75% max
  • 4×8 heavy landmine bar rows (I use 75#)
  • Perform KB row on GHD (glute ham developer) I did 4×10 with 20# KBs
    • superset wall sit with KB “punches” (12)
  • 4x close grip pulldowns (aim for 10 heavy reps)
  • 4x wide grip cable row4x15 weighted back extensions (I use 35# plate)

WORKOUT 5 – full body/shoulder focus sorta

  • 6 rounds max effort of
    • 400 meter row
    • 12 KB swing 45#
    • 15 burpees
  • Then:
  • 6 sets landmine bar press per arm, heavy
  • 6×10 DB snatch
  • 3×30 Russian twist with 35# plate
  • 2×1 minute side elbow plank

WORKOUT 6 – full body/leg heavy

  • 1K meter row warmup
  • 4x failure pullups
  • 5 rounds of:
    • 16 weighted walking lunges (I used 60# total DBs)
    • 50 mountain climbers
    • 16 weighted walking lunges
    • 50 mountain climbers
    • 15 KB swing 50#
  • 4 rounds:
    • 8 weighted pushups (25# bumper plate on back)
    • 50 High knees
  • 3×10 TTB (toes to bar)
    • superset 24 jump lunges
  • 3xfailure body weight dips

WORKOUT 7 – shoulders/cardio

  • 1000-800-600-400-200 meter row (90% max each row)
  • 10-20-30-40-50 DB snatches, 35#
    • in between each set do 15 burpees (so that is 5 sets of 15 burpees total)
  • 3×35 banded clamshells
  • 2×10 fire hydrant (heavy band)

WORKOUT 8 – lower body

  • 5×6-8 heavy back squat (I am in the 145# range)
  • 4×20,15,15,15 KB swing 50#
    • superset 10 goblet squats with 45-50# DB
  • 3×12 heavy RDL with DBs (I used 90# total)
  • 3×10 heavy hip thrust (I work with around 200/210#)
  • 5 sets 12-15 weighted calf raises (I use 130-150#)
  • 4×10 butt blaster
  • band work – sumo band walks and clamshells

WORKOUT 9 – shoulder and core focused

  • 4 ROUNDS:
    • 10 db thruster 60# total
    • 30 pistols, 15 per leg, hold 15# DB
  • 4×8 weighted pushups (25# plate on back)
  • 3×8-10 single arm lat raise (I use 20# DB)
  • 3×15 single arm lat raise (lighter weight here – 15#)
  • 4×8 single arm upright row (35-40#)
  • 4×10-12 plate front raise
  • 3xweighted plank to failure (aim for 1 min at least with 25#)