Rise and Shine

I had to share this photo of Grace! She loves to get dirty in the kitchen and although we don't use flour, I bought some the other day to make stress balls. Balloons filled with flour, easy!



It is my favorite thing to do, rise and shine at 5am. OK, not really.....getting up at 5am can be difficult; however, when you have a goal in mind you just do it!

I decided to kick it in to gear and do 4 days of Crossfit this week. Yesterday was a pretty tough work out with 15 HSPU, 15 Pull ups and 100'walking lunges; 12 HSPU, 12 Pull ups and 100'walking lunges; 9 HSPU, 9 Pull ups and 100'walking lunges..Time was 8:40 and I am now down to using a small band on my pull ups. I did attempt without and could only get 2.

I chose to get up this morning and do it all over again. What was I thinking? After strict press strength we went to the white board only to find a brutal chipping away WOD:

25 back squats 115# (RX was 155lbs, my max 1 rep is 145 so I opted for 115lbs)
50 box jumps
50 wall balls #14 (RX was 18)
25 burpee box jumps
rest for 2 minutes
Run 800 M for time
Time for WOD 12:14 Time for run 3:59
Proud of myself and thankful for the amazing coaches at The Combine

One of the things I am really working on is eating the right amount of food. I love paleo and I love cooking paleo and even more, I love sharing recipes. Last night I did not want to cook, thank God for Gracie, she never wants to go out to eat so she helps keep me/us accountable to eating at home. Headed for the kitchen with my su-chef, Grace Bodman-9 years old~

Pulled these ingredients out of the fridge
100% grassfed beef
mushrooms
onions
cauliflower
zucchini
1 egg(had to borrow from my neighbor....we go through eggs like crazy in this house)

We can totally work with this! Made a meatloaf, mashed cauliflower and sauteed zucchini!!
Chop up mushrooms and onions and saute in coconut oil
Mix beef with your favorite seasonings, I chose 1TBL garlic powder, 1TBL onion powder, 1TBL oregano, 1/4 tsp of each salt and pepper
Add in egg and sauteed veggies.
Once you have it all mixed then place in a pan and bake at 350 for 15 minutes

Then we made homemade paleo ketchup:
INGREDIENTS: Whisk all together
• 1 can (6 ounces) tomato paste;
• 2 tbsp vinegar or lemon juice;
• 1/4 tsp dry mustard;
• 1/3 cup water;
• 1/4 tsp cinnamon;
• 1/4 tsp salt;
• 1 pinch ground cloves;
• 1 pinch ground allspice;
• 1/8 tsp cayenne pepper, optional;

Whisk all this together, then mix 1cup of ketchup, 1 tbl Worcestershire sauce and 1tbl of raw organic honey to add a bit of flavor!

Layer the sauce over the meatloaf and bake for another 15-25 minutes, depending on how deep your pan is. I used a smaller baking pan versus the standard meatloaf pan and only baked for an additional 15 minutes!

The entire family loved it :)

Final recipe for you breakfast lovers out there. Inspired by my Paleo comfort food cookbook and a special thanks to Sarah Scholwinski for reminding me of this recipe!

After that intense work out, you need to EAT!
INGREDIENTS:
6 slices Sliced Ham - quality meat, no nitrates
6 slices sliced salami
1/2 cup of diced shallot
1 diced red bell pepper
6 eggs
Saute the shallots and peppers in coconut oil

Grease muffin pans with coconut oil
Layer the ingredients in the pan as such: ham, salami, Sauteed veggies, diced tomatoes
Then Crack and egg on top of each

Bake in the oven at 350 for 15 minutes and top with hot sauce, s&p

That's all for now, gotta go sell some properties :)