No Excuses

What started out as a challenge turned into a lifestyle. It has turned me into person I didn't think I still had in me. I don't want to go back to how I was. This is where this blog comes in.

Week 19: Assessment

Posted 14 hours ago
Yay!

~~

Goal Week

Food: 7 days of Paleo

Exercise: 7 workouts (minimum) over 6 days (therefore 1 rest day)

Running: At least 1 run under 5:30/km pace

Stretching: 7 days

~~

Last Week

Food: 6 days of Paleo

Exercise: 6 workouts over 6 days

Running: 1 run, 2.5km, 13:35, 5:24/km pace

~~

This Week

Food: 6 days of Paleo

Exercise: 6 workouts over 5 days

Running: 1 run, 2.5km, 14:15, 5:42/km pace

Stretching: 6 days

~~

Same Paleo, same number of workouts (over less days), MORE stretching and ran again! Happy with this week. Run was a little slower but I’m ok with that because I have a running partner now :) Gonna be swimming a little more because I’m entered in a competition on the 17th of June so we’ll see how I go with that…
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Photo reblogged from Back to Basics
theperfectblend:

~Making Paleo Chicken Tacos for Dinner~

Click Link for this delicious recipe and enjoy!

http://www.crossfitsouthbay.com/2010/01/paleo-school-challenge/

This looks amazing. Wednesday night football dinner? I think so…
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Photo reblogged from New Paleo
newpaleo:

PALEO CEREAL

No frills simple paleo cereal you can put together in 2 minutes.

ingredients

fresh Blueberries

unsweetened Banana Chips

dried Cranberries

walnuts

sliced Almonds

almond Milk

coconut Flakes

directions

I use an even portion of each ingredient in whatever bowl I use, but obviously calibrate them to your taste.

This looks really good. Just saying. I really want to try it…
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Hold on, this is gonna be a big one.

Posted 1 week ago
So I had another body scan this morning. My results were… unexpected. But more on that later. The last 4 weeks have gone by like such;
- Food: 19/28 days Paleo
- Exercise: 25 workouts over 21 days (7 rest days)
- Stretching: 14/28 days
So without further ado;

Results from today:
- Weight: 63.78kg / 140 pounds
- Height: 167cm / 5ft 5in
- Body Fat Percentage: 19.7%
- Fat Mass: 12.57kg / 27 pounds
- Lean Mass: 49.04kg / 108 pounds
Results from 4 weeks ago:
- Weight: 64.01kg / 141 pounds
- Height: 167cm / 5ft 5in
- Body Fat Percentage: 17.8%
- Fat Mass: 11.49kg / 25 pounds
- Lean Mass: 50.40kg / 110 pounds
Difference in results:
- Weight: -0.22kg / 0.5 pounds
- Body Fat Percentage: +1.9%
- Fat Mass: +1.08kg / 2.3 pounds
- Lean Mass: -1.36kg / 3 pounds
When I got these results, I really didn’t know what to do with them. It was my 1 month anniversary of starting CrossFit and I couldn’t understand these results at all. When comparing these to the 4 weeks prior to these; I only did 1 day less Paleo and 1 workout less. And considering the workouts I was doing now were so intense, I just didn’t get. How could both my fat mass have gone up and my lean mass have gone down?

I was pretty upset by the time I was home with these results. I was racking my brain for answers. I didn’t get it. My body has looked better than it EVER has (even if I do say so myself.) I am actually starting to see ab definition and I was seeing great muscle development in my arms! Why then did I have these results?

I still don’t have the answer to this question. What I do know is the following;
- Although I’ve been counting days as ‘Paleo’ I could have definitely been stricter ie: having the odd, small, non-paleo treat and not including it
- I didn’t run at all in the last 4 weeks
- I had the scan done in the middle of the day instead of first thing in the morning like the other scan
- I had the scan done straight after a heavy back squat strength session (within 45mins of it finishing)
I’m not sure if any of these would have had such a dramatic affect on my scan’s results. but if anyone does please feel free to message me :)

On a positive note, I’m less upset about this now. If I could pinpoint exactly what I’d done wrong I’d be a little happier, but I’m not beating myself up about this. I booked a scan for 8 weeks time (therefore 12 weeks after I started CrossFit) and I’m just going to focus a little harder on a couple of things;
- Strict Paleo with only one meal a week non-Paleo (or one night of alcohol)
- Run (even if its only 2km) once a week
- Rest more to let my body recover properly
And at the end of the day, I’d rather have my fittest body than my best looking body. If my body functions better and lifts heavier and does faster times with 19-20% body fat? So be it. My muscles might be more defined at 15% body fat but I’d rather be fitter :)
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Posted 2 weeks ago
Comfort food.

Not the comfort food I wanted as I drove home. No the comfort food I wanted was tim tams, chocolate, mcflurries, lollies, kinder chocolate, hokey pokey icecream etc…

INSTEAD I made myself sweet potato chips. And ate capsicum while I waited. And gonna put them with some fried eggs. (Yes, I don’t have any other food in the house, why do you ask?)
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116 down, 248 to go

Posted 2 weeks ago
Double-unders… yay…
Food: Paleo

Exercise: CrossFit WOD and Swim

MODIFIED 2012 CrossFit Games Regional: Individual Event 5

For 20 mins, complete the following every minute:
- 20 10 Double-unders
- ~~1 Snatch~~ 5 x 8kg DB Snatches, alternating arms each round
AND

Swim

Total: 6.2km

Kick Set
- 2 sets
- 10mins moderate kick (for distance), 3x100m fast on 2mins
First set - 600m and 1:31, 1:30, 1:29

Second set - 550m and 1:35, 1:35, 1:35

Main Set
- 3 sets
- 4x200m short rest on 2:45, 1x100m easy on 2mins
Stretching: 60 mins

Assessment: BIG day. That WOD was tough. Double-unders are still a skill that needs a lot of work but definitely getting there. Snatches were fun but was a little bummed I didn’t get to try barbell snatches. One day :) Stayed back for 30mins afterwards to work on my DUs (because I hadn’t done enough…) and managed to get 30 in a row! Which is a HUGE improvement from a month ago where I got only 12 :) The head trainer saw me practicing and gave me some tips afterwards about my jump that I now need to practice. I’m pretty unco at the new jump - but I’ll get there :)

Swim was not so good. My legs and hips were ruined from snatches (even with lots of stretching!) and doing that kick set was the end of them finished them off. Meant that by the time I got to the short rest - I had nothing left. Managed to make the first set but the second two were practically continuous. Ah well. Can’t smash it every day.

Counter: 116/102/248

Another big day tomorrow! Swimming in the morning and CrossFit late with my boyfriend. Very keen :)
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Link reblogged from Healthy Buddha
Healthy Buddha: Paleo, Gluten-free, Dairy-free Walnut Date Bars

http://healthybuddha.tumblr.com/post/22742010601/paleo-gluten-free-dairy-free-walnut-date-bars
healthybuddha:
Ingredients

1 1/2 cups almond flour or meal

1/4 teaspoon salt

1/4 teaspoon baking soda

3 eggs

1/4 cup coconut oil (or grapeseed oil)

1/4 cup raw honey or agave nectar

1 tablespoon vanilla extract

1 cup chopped walnuts (or another type of nut)

1 cup pitted and chopped dates

2 teaspoons cinnamon

Preheat oven to 350 degrees Fahrenheit.

Mix eggs, vanilla, honey, and coconut oil together in a bowl. In a separate bowl, mix almond flour, salt, baking soda, and cinnamon. Stir wet ingredients into dry ingredients and mix until it creates a smooth batter. Fold in chopped walnuts and dates.

Spoon batter into a greased 8x8 or 11x7 pan. Bake for 22-30 minutes (an inserted toothpick should come out clean). Makes: 24 140 calorie bars

Enjoy!
These look phenomenal. Definitely trying next week.
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115 down, 249 to go

Posted 2 weeks ago
Front Squats!
Food: Paleo

Exercise: CrossFit WOD

5 rounds for max load and reps:-
- Front Squat, 7 reps
- ~~HSPU~~, Push Ups, max reps
- Rest as required between rounds
38kg all sets, 75 push ups (total)

Finisher
- Amrap 3mins
- Sandbag Getups (10kg)
Total: 39

Stretching: 30 mins

Assessment: Front squats felt good :) Did them for the first time at CrossFit a week ago and worked with 30kg for 5-5-5. Stoked to up the weight today and be able to work with some other girls at the gym :) 7s were very tough but happy with my effort :) Push ups hurt but felt a lot better form-wise than they have recently. Coaches were being really strict on push up form too so happy to say I did 75 good-form push ups :)

Sandbag get-ups were fun :) the girl who was counting for me was going crazy trying to push me faster haha. Was exactly what I needed. Most get-ups done by a girl so-far that day too! Was chuffed.

Counter: 115/100/249

Big day tomorrow. CrossFit and Swimming. Keen though :)
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Posted 2 weeks ago
Paleo Quiche:

Ingredients:

1/2 teaspoon coconut oil (for greasing the pan)

8 eggs (preferably omega-3 enriched)

150ml coconut milk

1/2 teaspoon baking powder

Salt and pepper

1/2 a chopped onion

4 cloves of crushed garlic

200g chopped bacon

Method:

Preheat oven to 175 degrees centigrade. Grease a medium sized pie dish with coconut oil.

Crack 5 of the 8 eggs into a bowl. Beat together with coconut milk.

When completely beaten, sift in baking soda (this should froth slightly).

Season with salt and pepper.

Beat in onion, garlic and bacon.

Pour batter into pie dish. Make sure the ‘solid’ parts of the batter are spread evenly through the dish.

Crack the remaining 3 eggs on top of the batter, taking care not to crack the yolk.

Bake in the oven for 30-40mins. Quiche will be done when it is slightly browned, evenly risen and comes out clean with a knife test.

Serve with fruit chutney :)

Notes:

Add as many quiche ingredients as you like! Spinach, sundried tomatoes, ham - anything you think will taste good!

Enjoy!
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Posted 2 weeks ago
Paleo Brownies:

Ingredients:
- 1/2 teaspoon coconut oil (for greasing the pan)
- 1 cup of almond meal (firmly pressed)
- 2-3 tablespoons of coconut palm sugar (depending on your level of desired sweetness)
- 1/2 cup of coconut oil (make sure this is solid but still malleable. You need to be able to mix this with other ingredients. Liquid will work but your brownies will be flatter.)
- 1/2 cup of good quality cacao
- 1 egg
- 150ml coconut milk
- 1-2 teaspoons of organic honey (again, depending on your desired level of sweetness)
Method:
1. Preheat oven to 175 degrees centigrade. Line a medium sized baking tray with baking paper and with a pastry brush, grease lightly coconut oil.
2. Sift the almond meal and coconut sugar together in a bowl. Put to one side.
3. In a different bowl, mix together coconut oil and sifted cacao. When this is of an even consistency, beat in the egg, then the coconut milk.
4. Mix the wet and dry ingredients together.
5. Taste the batter at this point. If it needs a little more sweetening, add either the honey or more coconut palm sugar. Mix thoroughly until you get your desired flavour. Should taste a bit like cacao-rich dark chocolate.
6. Spoon mixture into prepared tray and bake for 30mins (check on them around 20-25 depending on your oven).
7. Once the brownies are done (which you can tell by the ‘spring back’ test or inserting a knife to see if it comes out clean) take the brownies out and let them cool to room temperature.
8. Carefully slice up the brownies and store them in the fridge. When enjoying, let them get to room temperature from the fridge.
Notes:
- These don’t rise a whole lot so don’t panic. If you use a smaller pan you will get a deeper brownie.
- The don’t have to be kept in the fridge but it stops them from becoming too crumbly.
- If storing in layers, place sheets of baking paper between them (they tend to stick).
Enjoy!
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