Happy Hour at my favorite “bar”

Felt so good to be back at it this morning with an amazing group of teachers.  Teachers, moms, and females in general tend to not give to themselves; just everyone else around them until exhaustion.  So glad to have this time to re-fuel and do it with other wonderful teachers and women.


How much sugar is ok?

ok, I’ve read 2 teaspoons a day is all you can take, but I just read an IDEA article (great research behind it) in my latest IDEA Fitness journal (Nov/Dec. 2015), and it says 6 teaspoons and not more a day.  That’s a good visual, right? So here’s what authors Joy Keller and Judy Meyer had to say about how much sugar is in common stuff:

  • Spaghetti sauce – 2.4 tsp
  • lucky charms cereal – 10.6 tsp
  • applesauce – 4.6 tsp
  • iced tea- 9.6 tsp ( and I bet that’s not southern sweet!)
  • typical soft drinks (20 ounce) – 19.25 tsp

yikes.  More than that is being linked to tooth decay, obseity, heart disease, liver disease, and other problems…think on that this week.  Visualizing the teaspoons can help us make better choices. 

(One more thing though…please don’t switch to fake sugar! Worse for you than real sugar cane.  Your body doesn’t know what to do with those chemicals.)

Today we start our cleanse and committment to exercise.

Let’s spend the next week focusing on eating what’s right for our bodies:

  • meat/fish
  • nuts/seeds
  • fruits/veggies
  • more veggies!

CHALLENGE #1:  Grill or cook more than one meal today so you are ready when you get hungry this week.  Last night we grilled our dinner and 5 more organic chicken breasts (from The Peach Stand right here in Fort Mill – great butcher and fish selection if you haven’t been) for the week to throw on salads.  This is the KEY: BE PREPARED.  PLAN YOUR MEALS FOR THE WEEK TODAY.  You won’t go wrong. Marinade on chicken? Homemade balsamic vinegar. yum.

CHALLENGE #2: Try to eat one salad per day this week.  Easiest way I know to get you 5-7 servings of vegetables in.

Remember: no sugar, no alcohol, no packaged food.  Read your labels – sugar is everywhere (but better for you than gluscose, fructose, anything ending in -ose, or corn syrup).

SOY…the good, the bad, and why.

(According to UltimatePaleoGuide.com)

First the good:

Any benefits from soy will be found in organic, unprocessed, and fermented forms.

The soybean is about 48% protein and, according to the PDCAA (Protein Digestibility Corrected Amino Acid), the soy bean is given a high protein quality score, meaning it is complete in the essential amino acids. The soybean is high in phytoestrogens, which may have a positive hormonal impact and help menopausal symptoms, the prostate, lower blood pressure, cholesterol, and diabetes.

Again, these benefits are seen when soy is consumed in small quantities from unprocessed andfermented sources such as tempeh, natto, and miso. If you are consuming soy, it should be primarily from those sources mentioned above, in small quantities, and in organic and fermented form.

Next the bad…

High consumption of soy phytoestrogens as been linked to:

  • Increased risk of breast cancer
  • Loss of bone mass
  • Depression
  • Decreased sex drive
  • Impaired thyroid function
  • Increased body fat
  • Impaired blood sugar control

To read the whole article, click here. 

In summary, a little soy is ok.  High consumption, probably not the best idea.  Which leaves me feeling a little better about certain protein bars, that all seem to have a bit of soy in them.  We aren’t gonna die from that. 🙂  But we shouldn’t be downing glasses of soy milk daily either.  Balance in all things.  You choose what works for your body.  We leave judgement at the door…show up for your workouts and eat to the best for your body.


Yoga Sunday at 9am.

Bring your mat if you have one. No worries if you don’t.  I know most of you are the “pound your bodies into the ground type”, and the “it wasn’t a good workout unless I left with my knuckles dragging on the ground and my tongue hanging out of my mouth” types…I know this because it takes one to know one.  But seriously, there are many, many benefits to yoga, not to mention I just finished reading an article in my latest fitness journal about the benefits of rest and recovery.  To read why we need yoga, click here.

We are 60% there.  Got an awesome text from Joy today I want to share:

“Holy crap! 5 days of BC and I’m back in my skinny jeans from last summer.  Scales says I lost 3 lbs.”  Woo Hoo, Joy!  anyone else care to comment??? 

“I don’t want calluses!”, said Kathryn…

ok, so today is a lot of hard work and hard work/heavy lifting or bar-work, always brings with it the chance of getting, building calluses…Kathryn commented this a.m. that she didn’t want that; niether do I.  Always a struggle because I DO want to be STRONGER.  Read below about how to handle it:

Those who are new to gymnastics, weightlifting or CrossFit in general often start with soft, callus-free hands. Ideally, to reduce the likelihood of hand tears, beginners should try to gradually build up calluses (through — what else? — handling bars) to the point where the skin on their palms and fingers are tough and thick — but smooth. Once some skin-thickening is achieved, the goal is to keep any calluses filed down. The goal is have a consistent, smooth palm surface, without noticeable ridges or fluctuating thicknesses of skin. A raised, rough callus will eventually blister and tear away from the surrounding skin, ripping open your hands and making a bloody mess. A general rule of thumb: If you can pinch a raised edge of the callus, it needs to be filed down. Constant vigilance and regular hand care is key to preventing tears.

You can use a number of different tools to keep your calluses in check, including:

  • A nail file; 
  • A callus/corn shaver;
  • Cuticle scissors; 
  • A pumice stone; 
  • A dull razor blade; 
  • Sandpaper; 
  • A butter knife; or
  • A Dremel tool(!)

Read the whole article by clicking here.

Food ideas…

there are lots of ideas here on the website for recipes. Also health-bent.com is awesome for paleo that actually tastes good- check it out.
Today, I hard-boiled eggs, bought a rotisserie chicken, tons of fruits and veggies, salad stuff, and of course, Chunky Monkey Muffins with dark chocolate chips from Ghiradelli – a must-have for a carb craving this week.
oh – and planned the menu for dinners for the week – that’s a huge must after a long day of work for me.
what about you? What did you do to prepare for this week? Hit comment to share your ideas – we all need em!

Why are we eating clean for the next 10 days???

There are moments this coming week that I just know I will need to re-read this to remind myself…moments where hunger has set in, and I haven’t prepared anything in advance because well, life happened. I was working, mothering, sleeping, exercising, and I forgot the trap of not planning ahead…

It’s good for my health.
It helps bring perspective.
It helps break bad habits.
It’s good for self-control.
It brings about self-discipline.
It simplifies life.
It brings us back to basics.

But you may not want to promote it with others…you may not find the support you are looking for with them.

That’s why we have a group this next 10 days. Commit to your clean food and daily workouts for 10 days and support the others in your group.