The Maple Syrup Scandal

Ya’ll! Seriously! I had no idea due to the fact that Cody and I don’t eat anything that requires maple syrup often.  However the other week I made Paleo Pancakes and so we went to the store.  I grew up on Mrs. Butter-Worth’s so immediately went for that and when I turned the bottle over (as any health conscious person should) I was personally insulted.  This woman has lied to me my whole life! By the way, Aunt Jemima is a liar too.  There isn’t even maple syrup in the ingredients! AT ALL!  Have you ever seen a full grown woman throw a fit in HEB about maple syrup? You don’t want to, trust me.  So I did some investigating and here we are…

Guys! Corn syrup! CORN SYRUP! Not the same thing at all.

More lies, more corn syrup, more bullshit.  I can’t.  I need to check my heart rate monitor.

And now for the saviors and these are just a couple…


One ingredient. Just one. And that is maple syrup. Hallelujah!

Moral of the story: read the labels. You’ll be surprised about what you find. Also, people look at you odd when you cuss at syrup in public.

Weekly Workouts 1.22 – 1.28

To my single reader in Ireland: Top of da mornin’ to ya.

To everyone else: ‘sup

Sunday, January 22

Today was an open gym and I used it as such.  I rolled, I squatted a bit, did some step-ups, I whined a bit more, and then I rolled again.  Nothing useful came of this session.


Monday, January 23


5X9 OHS – work to a 9RM, rest 2:00

I got 145# which is 10lb heavier than Cody.  Girls rule, boys drool.


27-21-15-9 reps for time of:

Row (calories)

Thrusters 95 /65#

Now this is a repeat workout for me.  The first time was during my first competition ever.  It was only for beginners.  I completed it in competition at 11:50 and cried while vomiting in my mouth.  This time I finished at 11:20 and didn’t cry or vomit, just collapsed.  I call that a win.

Tuesday, January 24

Rest day due to my work schedule.  I still managed to jog the pup around the bayou a bit though.

Wednesday, January 25

Rest day again.  Tummy issues and a bit of fatigue.  This winter is really slowing me down.

Thursday, January 26


1) 10:00 (strict 10:00) to establish a 1RM Snatch *Rest long enough to change plates and start the clock before beginning #2.  I got 125# and called it quits.  I could have done more however my back was starting to act up again and I wasn’t going to push it.

2) Every 1:30 for 7:30 (6 total reps) 1 Snatch @ 90% of max from #1 #115 for all sets.  


Wodapalooza EVENTS 7/8/9 (click here for full descrition)


• 400 meter Sprint

• 30 Squat Cleans 135/95

• 15 Muscle-ups (scale is 25 C2B)

*with the remaining time, find: 1 RM Snatch

*Time Cap is 12 min

My sprint was 1:35m, then I got 7 into the 15 C2B.  I hit 125# again in those 4 minutes.  Not bad at all.

Friday, January 27

So I’ve been thinking about what WODs I am most turned off by at the gym.  And they usually all involve running.  That’s a ridiculous thing to avoid seeing as it’s one of the only movements that ANY level of athlete can do.  So I decided to work it and sign up for a half marathon.  I’ve found that I train better with a goal.  So today was my first real run and it went a little something like this: run 3 min/walk 2 min x7.  This takes 35 minutes to complete.  I burned 317 calories and made it 3.24 miles. I took the pup with me for support.

Sunday Zen ½9


So I know this image isn’t supposed to be inspirational, but to me it is.  Everyone has the picture of the perfect zen person in their minds.  Well at least I do.  SHE looks about like this: long hair, tons of rings, vegan, clothes made of hemp, low voice, and has the name of some plant.  However, you can be zen and believe in peace and love WITHOUT burning incense.  This image reminds me that I don’t have to fit the cookie-cutter mold.  Just be you in whatever form that takes.

Weekly Workouts 1/15 – 1/21

Business first…


It’s official!  The newest team-member to S&S Crossfit.  I am beyond excited to work with this group of amazing people and really start practicing my passion.


Open Gym: I rolled out…a lot. I rolled my butt. I rolled my hamstrings. I rolled out my traps.  I rolled out anything and everything that could roll.  I’ve been having a little bit of pain in my lower back so I really focused on glutes and hamstrings.  I also did 5 sets of 5 pause back squats at 125# just to get moving.


Today marks the beginning of our 2017 Nutrition Challenge and I am working with 3 clients who I am super inspired by and can’t wait to see some real changes!  So excited if you can’t tell.


5X7 OHS – work to a 7RM, rest 2:00.

I matched my weight from last week at 145#.  7 reps is killer. Are we even calling it lifting anymore or is it just weighted cardio?!


Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps 24″/20″

12 Push press 115#/75#

9 Toes-to-bar

5 rounds + 27 reps + one box-jump trip. Ughhhhhh.


Actual depiction.



5X1 Power Clean + 1 Hang Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk

Once again…is this cardio?!  I finished this complex at 135# which I am pretty proud of considering a year ago my squat clean max was 135#. Wha whaaaaa?!


Knees back!!


4 rounds of:

25 UB KBS 70#/55#

25 Wall Balls

Rest 1:1

Finished at 10:28, and scaled the KBS weight to 35# because I really wanted to do it unbroken. Oh my forearms.


Paleo Chocolate Seed Bites

Two different types of seeds  PLUS coconut?! These little energy bites are full of healthy fats plus a chocolatey twist if you’d like.

I learned the hard way to soak or steam the dates.  That’s crucial to getting the bites the right consistency.  I break them into halves, remove the bit, and then process them into a nice paste.  The difference between when I make them for myself (the hard weight-loser) and when I make them for Cody (the hard weight-gainer) is that I don’t use the dried fruit or dark chocolate.  I don’t need the extra calorites or carbohydrates: the dates are sufficient enough for me.  I’m simply into these babies for their healthy fats.

Mix it all together, roll them into 1 ounce balls, and wah-la!  Perfect, colorful, and SO easy.




Weekly Workouts 1/1 – 1/7

Happy New Year Friends!! I can hardly believe it is 2017! That means I’m 27, that means I’ve been out of high-school for 9 years, that means that I’ve been a ‘woman’ for like 14 years, that means I’ve been trusted with my own bowel movements for 25 years! Holy. Cow.  In other news, a lot has changed within the last month.  I quit my job to devote all my time to the Nutritional Therapy Program as well as being a nutrition coach at my gym.  We moved into a new apartment and got a Weimaraner puppy named Baloo.  He’s kinda a big deal around here.  He’s been going with us to the box a lot and has kind of became the gym’s mascot.


He’s obviously very neglected and abused. 😉


Onto the workouts…

Sunday, January 1st 2017!

The gym was closed however the owners let my boyfriend and I go workout since he is a coach there.  I did 5 sets of 3 reps of pulsing squats at 125#.  So squatting to depth, pulsing up half way, going back down, then standing all the way up.  That equaled 1 rep.  This was a burner for sure!  Next Cody and I did a little core sesh…so 2 rounds 10 GHD sit-ups with a med ball (20#/14#), 5 dragon-flies on the rig (each leg), 10 tripod levers on the wall, and then 30 second hollow-hold with weight (45#/35#).  This was SUCH a burner!


Monday, January 2nd


15:00 to establish a 5RM OHS.  I ended with 165#.  I went for 170#, but I lost focus and rocked too far forward and lost it.  Oh well, next week.  Goals!



1000 meter row

50 Thrusters (45 lbs)

30 Pull-ups

I finished at 10:04 Rx.  I have never done Jackie before and those thrusters sure did sneak up on me! MY BUTT!!

Tuesday, January 3rd


5 sets of 1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk + 1 Split Jerk.

I ended at 125# which is not too shabby.  I do wish we had a little bit more time on weightlifting.  I’m pretty cautious of large jumps on anytime over-head so I feel like with more time, I could have gone heavier.


5 rounds of:

500m Row

15 TTB

20 Wall Balls 20/14#-10′

Rest 2 minutes between each round

I finished at 24:46 minutes.  Slid right under time cap like a pro!  I did scale my TTB to knee-raises, but went at the 10′ wall ball which was 40% dodging the ball when it ricochet at my face!


Wednesday, January 4th

Rest day! I had a late workday on Tuesday and got in at 1a so I was NOT waking up for the 5:15a.

Thursday, January 5th


1) 10:00 (strict 10:00) to establish a 1RM Snatch *Rest long enough to change plates and start the clock before beginning #2.

2) Every 1:30 for 7:30 (6 total reps) 1 Snatch @ 80%, 85%, 90%, 85%, 90%, 95% of max from #1


Needless to say, today was not my best day at snatching.  I got to 125# and felt extremely off on the pull so I called it a day at 115# and just worked technique.


5 rounds of:

21 Cals Assault Bike

14 Kipping HSPU

21 Calorie Row

Rest 2:00 between each round – each round should be ALL OUT effort.

Time Cap: 20 minutes.

I got 2 rounds due to Handstand Push-ups. Whew!

Friday, January 6th


1) 10:00 (strict 10:00) to establish a 1RM Clean & Jerk

2) Every 2:00 for 10:00 (6 total reps) 1 Clean & Jerk @ 80%, 85%, 90%, 85%, 90%, 95% of max from #1 (each percentage represents loading for each of the 6 reps)

145#! Not too shabby friends. I think I need to start making bigger jumps in weight to get to a higher number quicker.


With a running clock…

1) 0:00-4:00

Row for Calories with HR between 130-140BPM (use damper setting of 8 plus, and keep stroke rate under 22 S/M)

2) 4:00-5:00

25 Air Squats AFAP

3) 5:00-12:00

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95 pound Clean and jerk, 3 reps

3 Toes-to-bar

135/95 pound Clean and jerk, 6 reps

6 Toes-to-bar

135/95 pound Clean and jerk, 9 reps

9 Toes-to-bar, etc until the end of the 7 minutes.

4) 12:00 – 20:00

Row until the end of 20 minutes. Count your reps and calories.

I got 61 calories + 25 air squats + 4 C&J into the 12s + 103 calories.  My  legs and back were on fire! Air squats have never been so hard.

Saturday, January 7th

So Saturday’s are for team WODs which are my favorite and with that…

In teams of 3,

6 minute AMRAP of push-ups and kettlebell carries (70#/55#)

6 minute AMRAP of med-ball cleans and kettlebell carries.

6 minute AMRAP of AirDyne and kettlebell carries.

6 minute AMRAP of kettlebell swings and kettlebell carries.

6 minute AMRAP of man-makers and kettlebell carries. (25#/15#)

We didn’t keep score but it was tons of fun and a lot of suck.



Our name? Mrs. Debbie’s Team. She’s our masters athlete and a certified badass.


By the way, the temperate was 23 degrees outside.  Texans do not do well below 50 degrees.

Paleo Pistachio Bites

So my boyfriend is the kind of person we all love to hate.  Although he mainly eats incredibly clean, whole foods, he eats a lot.  Like A LOT! Like 4000 calories a lot. Jeesh!  Hate him.  Anyways, due to this bonfire metabolism of his, he needs to be constantly snaking on something which I have taken a personal challenge.  I make three different bites a week, all delicious, and all paleo.  These are pretty amazing.  We’ve given them out at the box and people never believe that they are paleo and that it didn’t take forever to make them.  Here’s the recipe:


So first, 1 cup of shelled pistachios (I put them in the food processor first so that the pieces aren’t as huge), ½ cup of coconut flakes, and ¼ cup of almond flour. img_1433_fotor

Next, ½ cup of cocoa powder, ⅓ cup of almond butter, ⅓ cup of honey, and ½ tsp of vanilla extract.  Let me clarify what I said earlier; these are paleo and contain whole food ingredients, they are not by any means low-cal or low-carb or low-anything.  Between the coconut, the cocoa powder, and the honey, they have a good bit calories which is why he only eats three bites a day.


Just mixing the ingredients thoroughly which I prefer to do by hand. More therapeutic that way.  Also I don’t own a mixer, whatever.


Finally, I weight out 1 ounce and then roll it into a nice, little ball.  These are perfectly bite bsized and easy to take on the go.


Bag ’em up, put them in the fridge, and the boyfriend you’re jealous of you love has plenty to snack on through-out the week.



Happy snacking!


Let’s talk goals!


Goals are good. Let’s just start there.  I’ve read post after post about how people aren’t making resolutions because they feel defeated when they don’t stick to them.  Blah…blah…blah.  January 1st didn’t fall on a Sunday (the beginning of the week) for you to not vow to better yourself.  Now setting the goal is step 1.  Step 2 is to break it down into months and make actionable steps that you can take to fulfill those goals.  I believe in addressing all parts of my life, so like the OCD gal I am, I broke them all down and made three for each.  First I’ll share my 2017 broad goals:


  • Family: make deeper connections more frequently.
    • While we are pretty close, I do go a few days without talking to any of them and sometimes feel a little disconnected.
  • Relationships: work on seeing things from Cody’s point of view.
    • As the Taurus I am, I do sometimes see things my way and refuse to look at them from someone else’s perspective.  I’m right and that’s all there is to it.  I need to learn to see where he is coming from.
  • Fitness: RX every workout
    • While I can RX body-weight and most weighted workouts, the gymnastics kills me and is truly my weakness.
  • Mental: finish NTP course
    • This begins in February and I should be wrapping it up in November. Yay!
  • Mediation: cultivate a practice
    • It’s pretty hard to ignore all the evidence that shows that motivation is not only good for your soul but also for your mental and physical health.  More on this at a later time.
  • Professional: gain at least 5 clients.
    • Starting my business as a Nutritional Therapy Practitioner, things will be slow and will take time, I understand this.  However, being a nutrition coach at the gym, I hope to have at least 5 clients in any respect.



Now, my monthly goals will be much more refined and actually measurable.  A pass/fail metric if you will.


  • Family – Speak with each family member by phone 3 times a week.
    • Each family member, even if it is just to check in and say ‘I love you’.
  • Relationship – Be more present when Cody is speaking.
    • This one is not too measurable but to put my phone down and actually give him my attention.
  • Fitness – Resume ROMWOD 5 days per week.
    • Cody and I used to do this all the time, but got out of the habit and I saw it really help on my soreness and lifts.
  • Mental – Read 4 modules from the NTP program
    • Gotta get that head start so I won’t be overwhelmed when school actually starts.
  • Mediation – Meditate Monday – Friday for 10 minutes each day with a guided app.
    • I downloaded HeadSpace and so far really like it.
  • Profession – Meet with an RD to discuss shadowing or interning.
    • What a better way to learn that by interning with someone who is already living the dream.


Happy Goal Making!