Sunday Zen


Pretending to be someone you’re not?  You’re only going to attract the people who are also someone they are not.
People can recognize someone not being genuine and usually aren’t very attracted to them as friends, colleges, or significant others.

Too Much Medication?

Disclaimer: this is not an assault against Western medicine or it’s practices.  We have all been saved by Western medicine at some point in time.  With that being said, it has also failed us. 
Western medicine has a time and a place. Broken arm? Cast it. Heart attack? Save them.  Western medicine’s place is usually during acute episode or injury.  Western medicine FAILS at wellness.  It is designed to treat symptoms, rarely to cure a disease.
Example: ADD/ADHD symptoms or the entire disease has been found to be helped/cured with a complete gluten-free diet and supplementing with other nutrients.  Rather than medicate and dull your vibrant child, why not support them?
81% of Americans are taking pharmaceutical medication daily.  With that being said, prescription medication kills more yearly than heroin and cocaine combined.  100,000 people die yearly from using prescription medication as prescribed. NOT overdosing. NOT improper combining.
Rather than trading symptoms of disease with symptoms from medication, seek out a functional doctor or therapist who can examine your symptoms, perform an exam, and hopefully give supplements to help support your body during this difficult period.  You’d be amazed at how willing you body is to heal, you just have to show it the way.


Ghee Roasted Veggies

Roasting.  Just the word makes me think of cozy, and hopefully a little crunchy treats.  It’s, by far, my favorite way to cook vegetables.

Sliced the carrots into fourths and then cut them into inch long chunks.  The spice?  Ghee, coconut oil, garlic, soy sauce, and thyme.  Mix that baby up and pour them over the veggies.  We used the carrots and broccoli.

Oven on 350 and let it roast for 30 minutes while you do complete the meal.  So simple.



The best.

Weekly Workouts 3/12 – 3/18


17.3! I don’t have chest-to-bars efficiently yet so this was going to be a really like 15-ish minute workout for me.  That is until I spoke to Coach and was informed it was going to be RX.  8 minutes, 20 reps, two rips on my hands, and a tunneled in focus on my weaknesses.  Thanks Crossfit Open, you made it crystal clear what my next year needs to be about.



3X1 Clean & Jerks @ 75% – rest exactly 60 seconds @ 125#
3X1 Clean & Jerks @ 80% – rest exactly 60 seconds @ 135#
3X1 Clean & Jerks @ 85% – rest exactly 60 seconds @ 140#


For time:

30 Thrusters 95/65#
15 Box Jumps 24/20″
Rest 1:00
20 Thrusters 115/80#
15 Box Jumps 24/20″
Rest 1:00
10 Thrusters 135/95#
15 Box Jumps 24/20″
Rest 1:00
100 Calorie Row

16:44 Rx.  The 100 calorie row was exhausting! 



With a running clock…

3X1 Snatches @ 75% – rest exactly 60 seconds @ 110#
3X1 Snatches @ 80% – rest exactly 60 seconds @ 115#
3X1 Snatches @ 85% – rest exactly 60 seconds @125#

3 Rounds for time of:

10 Power Cleans 165/110#

50 DUs

6:14 RX.  Jump Ropes were brutal!




Open 17.4

I got 168 reps and a tie-break of 9:38.  So that means it took me 3 minutes to do 3 hand-stand push-ups.  0.0  My back was shot and the standard really got me.  Weakness identified.


Visiting family in Houston so no workouts happened.  Only a massage and sun-bathing.

Sunday Zen 3/19

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How often do we do things just because we’ve always done them without really thinking of WHY we do them?  Maybe they don’t benefit us anymore, but they are just so engrained in our ritual that we continue doing them.  Everything you do should be working for you and serving a purpose.  Evaluate your rituals.

The REAL Truth about Heartburn

We’ve all grown-up hearing that stomach acid is bad for you and the over-production of stomach acid can lead to heartburn and other health issues.  This is not the whole truth, it’s not even part of the truth…and here is why:

Stomach acid is produced by the body to help digest our food, mainly the protein portion.  Once the stomach acid turns the food into a soupy consistency and enters the small intestine, the HCl cues the pancreas to release its digestive enzymes.

Now, if we block the stomach acid, then our food does not get fully digested, it doesn’t empty into the sm. intestines in a timely manner, nor does it stimulate the pancreas to do it’s thing.

There is also a host of little microorganisms living in your intestines which need a certain pH to live.  If we alter that pH too much for too long, these friends will start to die out and leave us vulnerable for a bacterial or viral attack from some less friendly microbes.  Now the bad bacteria that was supposed to be killed by the acid back in the stomach is still chillin’ in your partially digested food and can then consume that area and start a REAL issue.

Now that you’re convinced that you need stomach acid, are you doomed to a life of heartburn? No, my friend, there is another way!

First, heartburn is can be caused from an UNDER production of HCl, so one option is to supplement with extra stomach acid so that your food can get digested quicker and not push the stomach acid back into your throat.  If you are chewing too quickly, then you’re swallowing your food before the stomach has a chance to expel the acid so it’s basically just sitting on top of huge food pieces unable to do it’s job. CHEW PEOPLE!

There are also certain  diet protocols that can be shifted that make it easier for the acid to actually work on the food, exercise and weightless have been known help as well.

First things first…put down the Tums and step away!


Sweet Potato Chicken Balls

Do you like sweet potato? Yep.

Do you like chicken? Yep.

What about chicken balls? uhhhh…

Now trust me, you love those first two alone and you’ll love them together as well

Throw it all together and just combine it.  As always, I use hands and just mash it together.


I rolled mine into 1 ounce balls and it was the perfect diameter for a good bite size.


Chicken balls! Come get your chicken balls! Hot and toasty! Chicken balls!

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This recipe was originally from Unbound Wellness.  Give it a go!

Weekly Workouts 3/5 – 3/11


17.2! Life has gotten hectic so I haven’t worked out since 17.1, the Friday before.  Cody and I were celebrating our year anniversary so Saturday’s dinner was homemade gluten-free, lactose -free pizza with paleo cookies and dairy-free ice cream.  And although the scale was 8lb heavier Sunday morning, it was SO worth it.  With all my slacking, I wasn’t looking for much on this workout besides to finish one round of pull-ups.  Well I did finish one round and I even finished two! Final score – 186!


Strength: 7 x 1 of Snatch at 90%.  I used three sets to work up to weight and then did four at 125# with no misses.

Conditioning: 3rounds for time: 500m row + 20 handstand push-ups with a 2 minute rest between.  I finished right at 20m.  HSPU were KILLING me from not working out for a while.


Went on a half mile jog with the nephew and that’s about it!


Rest day!!!


…also a rest day.


Is it still a rest day if I didn’t work out the three days prior?


Ya, ok! I just didn’t workout again. Whatever.


Sunday Zen 3/12


I have found that it is super easy to make excuses and reasons why you can’t.  Reasons that you have apparently have no control over.  “I wasn’t raised like that” “It’s in my genetics” “It’s too expensive to eat healthy”

These things are just excuses we make to hold ourselves back from our true potential.  Water your grass and it will grow.

The Benefits of Garlic

“The King of Herbs”…”The Poor Man’s Antibiotic”…”Nectar of the Gods”


Garlic is known as many names in many cultures and for good reason!

This herb can be used to treat high blood pressure, intestinal and external parasites, and atherosclerosis.  The sulfur mineral inside has been known to detoxify the blood, body, and lymphatic fluid.

It is super easy to cook with as well.  I buy a huge jar of it pre-chopped from the store and just toss it in with EVERYTHING.  That’s a literal everything, not a millennial everything. E.V.E.R.Y.T.H.I.N.G.  We rarely use full garlic cloves though.  I have heard of individuals eating garlic by itself to really get more of the effects so feel free to just throw them down.

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This recipe looks amazing and super simple.  Pair with veggies of choice.


R.I.P. to your love-life, courtesy of garlic breath.