Paleo Banana Pancakes

So I recently started eating paleo again because I've heard it will help with my energy levels and I'm on a mission to get in better shape before my friends wedding in 2 months!  It's creeping up fast.

So I bought bananas the other day because I like to eat them before or after crossfit classes.  Well I have 3 left and they are brown already!  I hate to just eat brown bananas, but they are still edible.  So I figure I'd try to make paleo banana pancakes with them.

I found a recipe online:

Paleo Banana Recipe
1 Banana
1 Egg
a pinch of sea salt and/or cinnamon (optional)

Start with one banana. Mash it up really well and add an egg. I sprinkled a dash of sea salt and cinnamon in there.

Put it in over medium heat in a nonstick pan and let it brown on one side before flipping it over.  Let it brown before you turn it over or you'll have trouble flipping them.

Cook both sides and your done!  It should make 3 to 4 small pancakes.

Review: They were really good!  I put a little extra cinnamon on them after they were done.  Tastes mostly of banana, like a banana dessert or fried bananas.  I will be making these more often!!  I'm thinking I could add some protein powder or sunflower butter to the batch to make them a little differently.

Week 6: Completed the On-Ramp Crossfit class!

I survived On-Ramp Crossfit classes!

Here is a run down of what we did.

Class 2 (Thursday)

Stretching
Warm up  -Run 200m, 15 squats, 10 push ups, 10 burpees. x2 (more like a workout than warm up!)
Practice - dead lift and power cleans with PVC pipe.
WOD - 200m run. 20 lunges with plate overhead, 10 ring rows, 10 k2c, 15 power cleans, 20 lunges with plate over head, 200m run. 

*K2C - Knees to chest on pull-up bar. K2C is an easier version on Toes to Bar

Day after - My legs are useless. It hurts to sit or go up or down stairs.  My shoulders/back feel tight but not too sore. My core is also a little sore. Ouch.

Class 3 (Sunday)

Stretching - high knees, butt kicks, squats, lunges, jumps, high kicks.
Warm up - 250 m row, 20 squats, 10 push ups. x2. (x2 means repeat this twice)
Review - power cleans (PVC, 35 lbs bar, then 55lbs. I have a bruise on my collar bone from these.)
Practice - thrusters (PVC, 35 lb bar, 55 lbs too heavy).
-Wall balls - 10 lbs. Harder than they look!! Squat down, throw up to line, catch, repeat.
-Box jumps....for some reason, these freak me out!! I'm afraid I can't jump that high and I'm gonna kill my shines against the side of the box.
WOD -  500 m row. 15 Thrusters, 10 wall balls, 15 box jumps, 10 sit ups. x3 500 m row.  For time, 30m, 30s. 

Today was tough, but I made it through and I feel great.

Class 4 (Monday)

Stretch
Warm up - Run 200m, 20 jumping lunges, 20 push ups, 10 slam ball (15 lbs - mine didn't bounce, I think I needed a 10 lb ball) x2
Review - press, cleans, thrusters, OH squat, dead lift, sumo dead lift high pull
WOD - 12 min AMRAP - 5 burpees, 10 cleans (35 lb bar), 10 thrusters (35 lb bar), 10 OH squat (PVC), 15 sit-ups. I completed 2.5 rounds in 12 Min's, probably could have done better if I realized it was only 5 burpees...not 15!  The first 2 rounds I did 15 burpees each. 

Sore leg and back muscles - use lacrosse ball to roll out quads and back after class and next morning.  It seems to help some, although my quads just feel tight.  A different type of sore than after the first 2 classes.

*AMRAP - "As many rounds as possible" in the amount of time they give you.

Class 5 (Tuesday)

How I feel after 3 days in a row of CF!

Stretch
Warm up - 400 m run.  20 mountain climbers (make sure knees to elbows), 20 lunges, 10 passovers with PVC. x2
Review -  all previous moves. 
Practice - show us 'jerk' movement.
WOD - 400 m run.  10 wall balls, 5 stand up with 10lb ball. x3. 400m run, 10 clean/jerk, 5 K2C. x3   I preferred the second half of the WOD.  I like to 'clean'.

Today my quads hurt so bad when I'd get low in squats/lunges, esp at the hip joint on right leg. How to prevent it from happening. I told them about my legs killing me. They said push through so I did. They said cf actually recommends 3 days on, 1 day off.  I'm gonna try 2 days on, 1 day off in the beginning and then go from there.

hip iliopsoas muscle injury symptoms

Class 6 (the final on-ramp class - Thursday)

Stretch.
Warm up - 200m run, 15 push ups, 20 squats. x2
Review - everything we've done so far.  We did 5 of everything with a PVC or kettle bell while they watched our form.
Tonight, we met "Cindy".  She is one the benchmark WODs for crossfit. 
WOD (Cindy) 20 AMRAP - 5 pull-ups, 10 push-ups, and 15 air squats. 
- I got off to a slow start because I didn't have the right size box to stand on to get in the band.  I need to work on my pull-ups, I used the band but after a while, I switched to the ring row.  Push-ups were on my knees.  I found that going lower in the air squats was less painful for my quads.

Next day - my upper arms and upper back were sore.  My quads just felt super tight.  I'm going to take off until Monday, when I start the normal CF classes.

How I feel about Crossfit after the On-Ramp class?

As you know, I was pretty nervous/scared about starting crossfit, but I loved it after the first class! I'm excited to see how my body adapts and changes with crossfit.  I took a before picture before I started Crossfit and took some of my measurements.  I'm going to do this again right before my friend's wedding.  My good friend that came with me, liked crossfit too!  I'm not sure if she's going to sign up for classes because she doesn't have a whole lot of extra time or money because of her upcoming wedding. 

I used chalk for pull-up bar moves, no gloves.  Chivo was happy to hear this.  The coaches said I have good form, but that I need to work on my endurance.  They said the endurance will come with time and they think I'm ready for regular crossfit classes.  :)  So I have officially signed up for a monthly membership.

Tips the coaches gave me: Drink lots of water.  Roll out your muscles with a lacrosse ball or stiff foam roller/large PVC pipe.  To really see results, you gotta work on the diet.  They suggested eating mostly paleo.  They said paleo will help with many different ailments - like more energy, better sleeping, etc.

I drank the crossfit Kool-aid, and I liked it.

Week 5: My first time trying Crossfit

Before Trying Crossfit
So I start Crossfit tonight and I'm scared!!!  The owner of Clutch Crossfit has a saying "Decide you want it, more than you are afraid of it".  I love this saying and I'm totally gonna roll with it.  I'm definitely afraid of starting crossfit - puking, not making it through a workout, too out of shape to do it, heavy weights, fast paced, hard as sh*t.....but I think the benefits could outweigh me being a chicken.  If you want something bad enough, nothing will stop you from having it.  I'm going to step outside of my comfort zone - ie the gym - and push myself to try something new.  Like I said, I'm on a mission!!

My Stats
Weight 7/10/2013: 1_2.5 lbs
      (I'll reveal my weight in September along with my after weight and pics.  I am aleady 7 lbs down since I came back from the Smoky Mountains.)
Height: 5'6"

Measurements
Neck: 13.5" (6/23/13)
Waist: 33" (6/23/13)
Hips: 40" (6/23/13)

After my first time at Crossfit

Boy, it sure did knock me flat. I gave it my all though. I was huffin and puffin.  Our onramp class was 5 people - 4 girls and a guy. Im kinda glad it was smaller because we get more focus from the coach. 

Here is what we did:
Warm up - with the regular crossfitters, kinda like cardio with stretching and lunges/squats...more like a gym workout!

WOD 1 - 10 squats, run, 15 squats, run. repeat.
I hate running, I wish I loved it. Maybe I hate it because I'm no good at it. Well I don't really have a choice whether I run or not so maybe ill learn to like it. I had to spit half way through. You know that feeling, where your mouth feels like its filled with thick spit. I know I know, it's gross but true. Maybe I need more water??  My friend did an extra round with me to keep me going, how awesome is she!
 

Then they gave 3 of us medicine balls and when we did squats, our butta had to touch the ball.  2 of the girls had boxes to squat down too.
WOD 2 - squats for 20 sec, rest 10 sec. repeat for 4 mins.
We had to count how many we did each time. We were suppose to be consistent. My first I got in 10, but then the rest were more like 5 or 6 squats.  Brutle. After this WOD, I felt light headed. The coach said that was normal because your body is adjusting to these crazy workouts. Btw, did I mention how cool the coaches are??  Super chill and nice and encouraging. I love it. Ways to improve your squat.

Next they gave us each Kkttle bells, I got 15lbs. They showed us what to do, we practiced it in steps, then did the following WOD/warm-up....are these considered WODs?
WOD 3 - 20 sec Kettle bell swings, rest 10 sec. repeat.
It was semi-easy at first, I think my form was pretty good. By the end it was pretty tough. Again, we had to count. My high was 8, my low was 6.  

After all of that, we were spent!!!  I was totally knocked flat, sweaty from head to toe.  They showed us how to use foam rollers to to loosen us up.  They said it would help with the soreness.  I've seen my friend, Chivo, use these before.  Now I know why he used them!!  I need to invest in one ASAP.

The Day After
The class was crazy hard, but I pushed through.  At the end, I was proud of myself for trying this and I'm ready to go back for more...even though I'm still a little scared.  I've been kinda bummed lately because of a breakup but I noticed that I've been in a good mood since crossfit.  I like that type of side effect!!  My body progressively got more sore as the day after went on!  My legs are the worst.  Sitting down and stairs are my enemy right now.  Crossfit again tonight, how will I make it through all the squats!?  Funny, but I'm already looking up crossfit and how to do certain techniques.  Chivo always talked about looking up crossfit videos and articles, but now I understand.


 

Week 4. No pain, no gain.

 

So I've officially signed up for On-ramp Crossfit classes.  I start in 2 days!  I'm excited and super nervous.  Atleast I got one of my friends to sign up with me, even if she doesn't stick with it after the fundamentals class, it will get me in the door and I can continue on my own.  The On-Ramp is a class that teaches you the basics of crossfit and gets you set up to take the regular crossfit classes.  $65 for 2 weeks - 3 days a week.  I can handle that....I have a feeling I'll be super sore though. 

Should I keep up with the JNL workouts at the same time as taking this class?  I think I will, cuz it would feel weird to not work out 6 days a week.  I feel lazy now when I miss a day or working out.  Like I said, I want to get in shape by my friends wedding which is a little less than 3 months away.  I can do it.  I've been consistent for 3 weeks now.  I'm feeling great.  I'm going to step it up and challenge myself by doing Crossfit.  I know that to really see results I need to get my diet straight.  They say it's 80% diet, 20% gym.  I've been doing much better with my diet and avoiding bad foods and eating less calories, but I think I need to make sure it's more nutrious, like I need to stick with the JNL fitness model formula OR try paleo again.  I've been in a little bit of funk lately so I've been kinda slacking off on my diet, but I'm gonna snap out of it and get my sh*t in order!

Here is their description of the On-Ramp class:

Over the course of the fundamentals classes, you will receive a comprehensive understanding of the CrossFit program. We will introduce, refine and discuss the range of motion requirements for the following movements:

• Squats: Air Squat, Back Squat, Front Squat, Overhead Squat
• Presses: Shoulder Press, Push Press, Push Jerk
• Power Movements: Deadlift, Sumo-Deadlift High Pull, Tire Flips
• Olympic Movements: Clean and Jerk, Snatch
• Gymnastics: Pull-Ups, Push-Ups, Ring Dips, Handstands etc.
• Other Movements: Thrusters, Wall Ball, Kettlebell Swings, Burpees, Rowing, Box Jumps, Jump Rope

Truthfully, I'm nervous about trying Crossfit but I'm gonna go for it anway!  I've been reading more about it and it's all scalable and you do not have to be in great shape before you start.  I'm going to give it my all.  I would like to eventually do a Tough Mudder or something like that.  I think it would be pretty bad a$$ to say I've done one and that I can climb a rope and do __ pull ups.  FYI....I can't even do one pull-up right now!!  I've heard a lot of people who are into crossfit, have said how much they love it, how much they can physically do now, and how happy they are.  I like the fact that it's more of a community.  At the gym, I don't talk to anyone except my old trainer.  Now I wonder if there is a way to avoid getting those nasty Crossfit hands......  they are rough and look painful.

 

 



Week 3 on JNL program.

Week 3 and still going strong!

So it's week three on the Jennifer Nicole Lee fitness model program.  Last week went great, I lost another 1lb.  I followed the workout plan to a T.  I'm feeling great. I was sore last week after my workouts, but it was a good sore.  So far I've stuck to my workout plan this week, switching up the type of exercises I do so my body won't get use to them.

My diet has been pretty good but still not fitness model good.  I haven't planned as much as I should have.  I went grocery shopping this Sunday and picked up some nice healthy food for this week.  To make things easier, I picked up some EAS carb control protein shakes for my snacks so I won't have to make anything.  Gotta work smarter not harder.  I need to figure out an easy protein for evenings, or maybe I should start meal prepping.  Make some lean meat for a few days, that way when I get home from the gym and I'm too tired to cook, I can just heat up and eat.

Checking out Crossfit
 

I really want to get in shape by my friends wedding, the end of September 2013.  That's 3 months away, and should be enough time to really see a difference, as long as I I think I will see results from the JNL plan but I was thinking of trying crossfit too.  My ex (miss him a bunch) is really into crossfit, so I've heard all about it and I've seen the results of it.  He even gave me a PVC pipe to practice crossfit moves on, which I'll finally actually use!  I've looked online to find out more information about crossfit, and man, crossfit athletes seem to be in great all around shape.  While I'm scared about trying crossfit because I don't think I'm in good enough shape to do it, I've seen testimonials about people, maybe in worse shape than myself that do crossfit and have seen great results.  I'm on a mission, so no pain no gain, right?  I am going to take a chance and try out crossfit for a while.  I've found a 'box' close to my house that seems pretty cool.  I'm hoping I can get one of my friends to come check it out with me.  I know they have concerns about getting to bulky, but I think that really only happens if you want that to happen.  Anyways, it's always easier to start a new program with someone, even if they don't continue along with me.

I'll let you know how things go.  :)

 

10 days in

Day 3 - Cardio & Abs Day
I've been on the JNL Fitness Model plan for a few days now.  I find it easier to follow than the paleo diet because you are allow more option.  What I'm finding challenging is making sure I eat all the time, especially the snacks and a big breakfast.  I am not use to eating a big breakfast, I usually just drink a protein shake.  Now when I wake up I drink a smaller protein shake and eat breakfast when I get to work.  Which is backwards....  I should be eating my big breakfast at home and then the protein shake later on.  That's something I need to work on.  I missed my workout on Monday, I was busy with other things and forgot to do it.  I was going to do the workouts in addition to my legs workout yesterday but man, I was spent after my legs workout!!  My legs and buttock are sore today.  Great workout.

Today is Cardio & Abs Day.  JNL says that endless amounts of cardio will get you no where.  The foundation of your training should be weight training.  Endless cardio will help you become a 'skinny fat person'. 

'Fitness Model' cardio - do NOT exceed your target heart rate of 75%.  If your heart rate is higher than that, you start burning muscle mass and not fat.  I didn't realize this.  I do check my heart rate on the machines but I just know when my heart rate is high or low...not really what the heart rate means. Stay in your fat burning zone which is between 65% to 75% of your target heart rate.

Don't make running the foundation of your cardio. Try other forms of low-impact cardio like the elliptical (my favorite), stair master or nordic track. Do in between 25 to 45 minutes.

Day 5

I don't think my body is used to working out anymore!  My whole body is sore.  After chest & biceps day yesterday, I could barely lift my arms up higher than my chest. haha.  This type of sore kinda feels good though.  I needed to get my butt off the couch and get motivated.  I like JNL's schedule.  It keeps me on track and this way I know I'm getting a full body workout each week.  I am definately sleeping better than I was before and overall I'm feeling pretty good.  I'm still not 100% on the diet.  I'm not eating bad foods but I don't think I'm eating enough of what JNL has on her food plan or often enough.  Breakfast is still a challenge. 

I'm amped about getting in shape for my trip to Florida in September. 

I looked into what my fat burning zone would be over the past few days.  I found two apps for the iphone that really helped!  Free Heart Rate and Target heart rate calculator.

My resting heart rate is about 64 BPM.  I measured this using the Free Heart Rate app, while I was still laying in bed this morning.

My max heart rate is about 180 BPM.  I used a new formula that I found on Popsugar Fitness that they said was more accurate.
206 - (88% of your age) = 179.6 BPM

So my fat burning zone is 145 BPM to 151 BPM.

Day 10

I've made it to day 10 although my diet and exercise were put to the back burner this past weekend after some heart ache.  With time, things will get easier.  I'm a strong person.  I believe in what they say "If you love something, let it go.  If it comes back, it was meant to be.  If it doesn't, it was never yours and it's not meant to be."  Letting go is really hard but I've found that exercising really lifts my mood.

I started working out again on Monday - Shoulders and triceps.  My triceps are killing me right now.  I probably could have used a heavier weight for shoulders. 

Tuesday - Legs.  I went to the gym around 8p thinking it wouldn't be so crowded.  BIG mistake!!  It was more crowded than it is at 6pm.  WTH.  I got in my cardio warm-up and some abducter, adducters....but the all the leg machines that I like to use had swarms of people around them.  Oh, and boo.....I hurt my right groin muscle doing the adducter machine....maybe too much weight.  :(  HURT.  So I left and headed to another gym.  Gym #2 was WAY better.  Got all my leg workouts in although I wasn't 100% since my groin muscle was hurting.  Pushed through anyway and it's not hurting so bad today.  Like I said, I'm on a mission!!

PS - I've lost 3.5 lbs so far.  :)

On a Mission: JNL Fitness Model Challenge. Day 1.

On a Mission: Day 1, June 17th, 2013.

After some diliberating between a paleo challenge or following JNL's fitness model book, I decided to go along with JNL.  Chivo is on a paleo challenge right now and he's doing great.  Sticking to his plan, I don't think he's cheated at all!

Today is Day 1. I knew that would be starting this challenge so I went a little nuts this weekend to get it out of my system. 

To hold myself accountable, I’m logging my weight, my measurements, what I eat, my exercise, and how much I sleep in my ‘UP by Jawbone’ app on my phone and at the end of each week, my boyfriend is going to check out my log and give me comments about it. I hope he’s not too harsh!

I weighed myself this morning so I know my starting weight, which I’m embarrassed to post, but I’ve logged it in my app. I’ll post it after my mission is complete. I need to take my measurements tonight or tomorrow morning. I can’t go just on weight loss since muscle weighs more than fat.

DIET:
Breakfast: Lean source of protein + cup of fibrous carb (1/2 c. if fruit, 1 c. if veggie) + whole grain carb (1/2 c.) = JNL Fitness Model Food Plan Formula
Snack: Protein shake (BSN lean dessert or EAS advantage edge carb control), mini protein bar, or a mini-meal
Lunch: Lean source of protein + cup of fibrous carb (1/2 c. if fruit, 1 c. if veggie) + whole grain carb (1/2 c.)
Snack: Protein shake (BSN lean dessert or EAS advantage edge carb control), mini protein bar, or a mini-meal
Dinner: Lean source of protein + cup of fibrous carb (1/2 c. if fruit, 1 c. if veggie)
Snack: Protein shake (BSN lean dessert or EAS advantage edge carb control)
It sounds like a lot of food but I’m going to follow her plan.

EXERCISE: To get a better description of the exercises, you should buy her book, JNL Fitness Model Book. FYI: I loved the book, it was very inspirational and LOTS of information.

JNL’s Fusion Method
MONDAY: Shoulder & Triceps
TUESDAY: Legs
WEDNESDAY: Cardio & Abs
THURSDAY: Chest & Biceps
FRIDAY: Back
SATURDAY: Cardio & Abs
SUNDAY: Rest Day

Today’s LOG:

Breakfast: EAS AdvantEdge Cafe Caramel Nutrition Shake
I’m not use to eating like a queen for breakfast. I usually just drink a Core Power shake. This new diet will take some getting use to. I gotta think of some breakfasts that I can take to work or quickly make at home. I may use some of the My Fit Food breakfast for ideas or pick up a few for the week.
Snack: Cottage Cheese & Pineapple, 33.6 oz Smart Water with Crystal Light
Lunch: Panda Express - Panda Bowl with String Bean Chicken & Brown Rice (didn’t finish all the rice), forturne cookie and a passion tea with 1 sweet n low.
Snack: String Cheese & Banana. Is it weird that sometimes the texture of a banana grosses me out?
Dinner: Southwest Salad - Chicken, 1 TBS cheese, corn, lettuce and 2 TBS dressing. Water.
Snack: Pineapple, & some Almond Bites. Almond Bites is an ice cream made from almond milk, and covered in chocolate - kinda like Nibs. They were good but probably not good for my plan.
Exercise: Nada. :/  I will have to make it up today when I do legs.

So today, wasn’t great, but wasn’t too bad.  I gotta make sure to exercise!, eat good snacks, eat more like a queen at breakfast and a protein shake before bed. If I blend the protein shake with ice in the blender, it will feel more like dessert.