Free Saturdays at Crossfit Katy

Crossfit Katy, the first Crossfit affiliate in Katy, Texas, has a new home and we would love for you to come in to see what we are all about!  

Saturday, April 9 at 9am and Saturday, April 16 at 9am 

we will be hosting free workouts in our new space located at 

1315 W Grand Parkway South #110A (next to 9er's Grill).  

Crossfit has brought about such a positive change in lifestyle for our entire family. We are blessed to be a permanent part of the Crossfit Katy community.  Our members, from teens to 70s, take pride in their training and in encouraging one another in our group class setting.  All workouts are scalable to your fitness level.  And a new addition to the class schedule is a Beginner/Intro class on Thursdays at 6pm.  This is a great time to learn the basic movements and meet other new Crossfitters.  All of our trainers are Crossfit certified and strive to help each member reach his/her training goals.  I have the pleasure of coaching the early morning classes on Tuesdays and Thursdays.  Outside of those classes, you can often find Drew or me training.  And if we are not, you are sure to find other friendly faces that will be excited you are there. Come on out and see how Crossfit Katy can bring out the best in you.

Mommy Playtime

Saturday I traveled to Crossfit Beaumont to compete in a little friendly competition.  It was such a great day.  The weather was mild.  There were plenty of people there to make it fun but not so many that it was utter chaos.  AND my biggest fans got to come watch the whole thing!  Drew brought the kids and during the second workout which was a MAX lift they were just a few feet away from me.  It was so cool to hear them cheering and see their sweet smiles.  Here are a few pics from the day. 

Crossfit Katy competitors

Come check out my new blog

It's about food!  I'm no expert but I have learned a few things in the past few years.  As the Mama, I control just about everything that my husband, kids, and I eat.  I can make a difference one mouth at a time.  

Meals that Matter

Noodle Less Lasagna

The easiest way (in my opinion) to eat clean is grill a meat and serve with veggies.  That's pretty much what I've been serving my family for the past few months.  But I'm starting to get a little bored with our dinners.  So last week I tried making traditional spaghetti and meat sauce except I substituted spaghetti squash for pasta.  It was a huge hit (unlike Moroccan Chicken I made the week before) and gave me confidence to keep experimenting.  

So tonight I made Noodle Less Lasagna.

Here's what you need:

1 lb ground beef (ours came from Yonderway Farm)

1 jar of spaghetti sauce or make your own (if pre-made, look for one without added sugar)

2 eggs

15 oz ricotta cheese

1/2 cup of shredded parmesan

~1/4 teaspoon each of basil, oregano, thyme

Salt & pepper to taste

8 oz shredded mozzarella

2 large zucchini sliced lengthwise with a veggie peeler (sub for noodles)

Brown ground beef.  Drain.  Add red sauce.  Simmer.

Preheat oven to 375 degrees.  Grease 9x13 baking dish.

Mix eggs, ricotta, parmesan, and spices.

Layer 1/2 meat sauce, 1/2 zucchini slices, ricotta mixture, 1/2 mozzarella.  Then repeat layers.

Cover with foil and bake for 45 minutes.

Remove foil, move to top rack for an additional 2-5 minutes until the cheese reaches your desired color.  (I don't like mine to get dark)

Oh My Breakfast!

This morning's breakfast was a KEEPER!  I'd been told about this recipe a while back and put off trying it.  While browsing my new copy of The Primal Blueprint Cookbook, I saw it again and decided to try it this morning.  Here's how I made

Egg Muffins

12 eggs 

4-5 oz chopped link sausage

diced tomatoes

1/2 c shredded cheese (used pizza variety b/c it was in the fridge)

**Adjust this to your pan.  1 egg per muffin**

Preheat oven to 350 degrees

Spray muffin pan or use liners (great for taking to church or brunch)

Beat eggs (I add a splash of milk but optional)

Stir in meat, veggies, and cheese.

Spoon into muffin pan.

Cook 18-20 minutes.

Serve with a side of fruit and YUMMY!

The cookbook called for ground beef and red peppers.  I'd like to try it with crumbled bacon and maybe onions.  The possibilities are endless.  You can always make extra for mornings you know you won't have time to cook but want to have some healthy for your family to grab on their way out the door.

Baby Steps toward REAL food

You asked so hear it is....

Over the past few years I have made gradual, baby steps towards a healthier lifestyle.  I've read various books, watched a documentary, and frequented blogs of other REAL FOOD/ natural living followers.  Here's some books/movie I recommend.  Animal, Vegatable, Miracle by Barbara Kingsolver (sustainable living), The Paleo Diet by Dr. Loren Cordain (strict), The Primal Blueprint by Mark Sisson (here it is in a nutshell), watched Food, Inc (eye opening!).  My newfound love for Crossfit has also made me take a step back and look at food as FUEL and not use it as a means of fulfillment - only eating what tastes great in the moment but leaves me suffering later on.  

I am not 100% natural, paleo, primal, ANYTHING.  I've come to realize that for me to create a healthy, well home I must take slow, deliberate steps toward making our ROUTINE line up with our values.  Taking out the over-processed, nutrient lacking foods and introducing nutrient dense, real foods.  I'm trying to keep the 80/20 ratio - meeting my high standards 80% of the time and allowing myself to cheat 20%.  This mindset helps me not to nose dive after one poor choice (my frequent downfall with "diets").  Yes, we still have cupcakes to celebrate special occasions, Diet Coke almost daily, and Zone Bars for a quick protein snack when I haven't made time to prepare properly.  Here is my goal when it comes to food (from Crossfit.com):

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. 

What does that look like for me?

Cooking breakfast primarily of organic eggs, meat, fruit, coffee almost every morning.  I eat a whole wheat english muffin, fried egg, and slice of cheese most mornings.  This fills up and for whatever reason (I still have SO much to learn on the why's) doesn't seem to have a negative impact on my gastro system.  I have cut out instant oatmeal and cereals.

Lunch takes planning!  By far, my hardest meal.  I'm eating alot of dinner leftovers or chicken/tuna salad (great recipe for chicken salad - next time I'm gonna try to make the mayo myself).  I have found some veggie chips with 3 ingredient - veggie, oil, and sea salt.  When shopping processed foods, I look at the ingredients.  Know what you are putting in your body!

Dinner - Some type of yummy meat (check out YonderWayFarm.com for local grassfed meat delivered once a month to Katy) with veggies, veggies, veggies (currently growing tomatoes but hoping to start a square foot garden late summer).  Occasional quinoa but I've stopped cooking pasta, rice and bread at home.  (*Drew & I cheated on our date night with a hibatchi dinner and I felt sick for 2 days.  Who wants to eat something you know will make you feel bad?!?!?  This is certainly a process to see what foods I can tolerate and what foods really do have a negative impact on my system.)

Snacks - nuts & seeds, nut butters other than peanut, fruit (apples and berries mostly, although I am TRYING to acquire a taste for bananas), cucumbers, carrots & broccoli with dip, protein shake, Lara Bars, jerkey (has to be ordered b/c I just can't find any locally w/o added sugar), boiled eggs

Drastically reducing grain and dairy intake seems to have made a huge difference in my ability to maintain energy, weight and stomach health.  Mark Sisson's article "Definitive Guide to Grains" is a great starter for learning about what grains can do to your body.  

*Note* - I do not agree with everything any of these guys (Primal, Paleo, etc) say.  Foremost, I believe GOD created man and my strength comes from Him.  That being said, I also believe my body is His temple and while here on earth, I should honor Him by taking care of it.

Now, are you on this type of journey too?  I'd love you to share some book, blog, movie, recipes, snack ideas that work for you and your family as well.

Where do you workout?

Crossfit Katy!

Since high school I have enjoyed working out...sometimes (ha).  I would go to the gym for a few months with fervor and then miss a couple times for some reason and have a hard time getting back.  Mostly I just stayed on a cardio machine...occasionally some weights.  Before I got pregnant with Andrew, I spent a few months working one on one with a trainer.  Then the babies came back to back and I had no consistent activity (exercise that is). When Lila was just under a year old, I was tired of the baby fat and ready to make a change.  I signed up at the YMCA for a few months of a fitness bootcamp.  Through major calorie restriction and 3 full hour workouts a week, I surpassed my goals and felt fairly fit.  This was a great program because I felt accountable to my trainers and the other (mostly) ladies in my group.  But I was totally bored with the predictable workouts after about 6 weeks.  I continued my fitness journey by running and attending a few classes a week at the Y.  One of the major stumbling blocks for me again was boredom.  Nothing could hold my interest for more than a few months.  I was maintaining my weight and had no other quantifiable fitness goals.

The following March, Drew began working out with Neal at Crossfit Katy.  To say that I was reluctant to give it a try would be an understatement.  I honestly had doubts about how effective it could be since the hour classes were not 60 solid minutes of constant movement.  Also every person is individually timed for each workout, I just wasn't sure I was up for the competition.  I finally gave it a try in June.  Drew was very persistent about my giving it a real shot because he was seeing GREAT results and really enjoying his time in the box.  His improvement has been remarkable!  I went a few more times in July and was hooked.  I found that I loved the competition and I had a goal (other than burning 500 calories an hour) with each workout (to finish each workout as quickly as I possibly could).

Now I can't get into The Box enough!  Over the past few months, my goals have evolved.  It feels great to be the first to yell "DONE!" but it feels even better to finish in the middle of the pack or even dead last but know that I've conquered a new skill or max weight for myself.  I've started looking less at my times compared to others and more at my own new weight/time compared to previous similar workouts.  When I started, I couldn't do 10 pushups on my toes.  Monday I did 100!  Last week I got 4 unbroken pull-ups (chin-ups)!  I really didn't think 1 was possible. I can't pretend that I don't still get on the scale.  I don't like that the pull up bar can give me calluses (many Crossfitters see this as a badge) or that my collar bone gets bruised when I do front squats (I just ordered a bar pad).  But I do like that I feel strong.  I don't love getting out of the bed before 5 am to make a few of my workouts, but I do love feeling accomplished when it is done (a feeling I'm often lacking as a stay at home mom).  I love that it gives me just one more thing to thank God for - motivation, healthy body, strong mind.

In case you are interested in giving it a try, here are a few other things I believe make Crossfit Katy well worth your investment.

• Each class is limited to 12 so that the trainers can correct form & monitor your progress.  Also if you have an injury, the trainers are able to give you attention to modify the workouts so that you can continue
• The first workout is free.  I even paid per class my first month when I wasn't sure if I would stick with it.
• Each workout is different and you don't know what you'll be doing until you get there.
• No one is yelling at you, forcing you go harder or faster.  It is a very encouraging atmosphere (but don't get me wrong, it's not hugs and warm fuzzies either).
• There is a mix of male/females.  But there are also a few classes that are female only.
• There is a wealth of fitness knowledge to tap into when you are part of the Crossfit community.  Crossfit.com is a great start.  Each gym is individually owned and operated as an affiliate so each gym runs a little differently.  There are gyms located all over the world or you can follow the workouts from the main website at home.
• Each member keeps a log of your workouts to track your own progress.  It's awesome to compete with yourself!
• Working this hard to make and maintain healthy bodies has made us much more aware of what we are putting in our bodies.  We are taking steps to keep our bodies and our children's bodies healthy for the future.
• Crossfit Katy recently became a delivery location for Yonder Way Farms a wonderful local producer of meat products and milk. 

I could really keep writing for a while, but if you are still reading, I'm sure it's not for long.  Check out the website and give it a try!  

Homemade Egg (Mc)Muffin

Breakfast is such an important meal, not only for the kids, but for adults as well.  If I have a filling and tasty breakfast, the tone is set for me to make smarter food choices throughout the day.  Here's our favorite well balanced breakfast.

Thomas English Muffin toasted in toaster (we use 100% whole wheat)

1 egg (fried over easy in olive oil *use regular OO instead of Extra Virgin for cooking at high temps)

**When preparing for the kids, I pop (I'm sure there's a more technical term - Gillian?!?!?) the yolk so that is doesn't burn them or make a huge mess when they bite into it.**

1 slice of cheese (depending on your goals you can choose whole, 2% or fat free)

Add fruit or veggies on the side and, my favorite, a cup of coffee and hazelnut creamer.

13.1

Yesterday I ran 13.1 miles for the first time in my life!

(Mile 4 - First time I saw family and friends)

This journey started back in July (maybe even June) when my friend and I decided to run a half marathon.  We started training in August - mostly on our own since our husbands' schedules were opposing most of the time.  But we were always checking in with each other, holding each other accountable to training as we had committed.  When the long runs started to get longer, I started running with another friend who is doing her (3rd or 4th) half marathon in February.  I call her Coach.  The months leading up to the race had it's ups and downs...holidays, rain, sickness, injury...but I crossed the finish line!

Me & Christine after the race so aware that God carried us through.

Me and my #1 supporter!

There were lots of take aways from this experience for me.

I saw that hard work and determination pay off.  I trained and was able to meet my goal of finishing in under 2:15. I ran as hard as I could and feel good that I gave it 100%.

God made each of us so uniquely different yet still in His own image.  There are those who like to train alone, those who need music, those who like to talk, fast runners, walkers, those whose goal is to just make it across the finish line, those who measure every mile, those who can let go and enjoy the experience, those who have no desire to run but delight in cheering others on.  My eyes are often closed to the fact that God PURPOSED us all differently...embrace how he made me!

Encouragement is AWESOME...so make a habit of encouraging others!  I received so much encouragement throughout this process.  Emails, texts, calls, cards, people showing up to watch or bring treats for my family.  Not once did I question why some one was wishing me well.  My sweet husband ran a bit with me after mile 7.  I cannot explain how much encouragement I received from friendly faces that I will not see again along the race.  I greatly appreciated every "Way to go!  Keep it up!  Great pace!  You can do it!  Almost there!"  The stretches without many faces were much harder...Yet they allowed me to get my encouragement from God's Word.  I kept repeating a verse given to me by a fellow runner...Isaiah 40:31 

"but those who hope in the Lord will renew their strength.  They will soar on wings like eagles; they will run and not grow weary; they will walk and not be faint."

When it's over, it's over.  Today I am feeling a little bit of the (half) marathoner's low.  I've been looking ahead to this race for 6 months.  Ok, I met my goal, now what?  I am just reminded that while I am afforded joys and accomplishments here on earth, my TRUE JOY comes from Jesus Christ and the things that will last for eternity 
(like the hearts of my 2nd and 3rd biggest fans).

What's on my table

I feel like I've been slacking on my domestic duties.  While I do not mind ordering out or going to the grocery store, I like to do so as part of a planned routine and not a necessity because of the lack thereof.  So last night I went back to one thing that makes life easier for me -- meal planning.  Here are our next SEVERAL meals.

Creamy Chicken & Pasta Bake

The kids ate every bit of this dish I put on their plates.  It was a little bland for my taste.  I think next time I'll add some cracked pepper and sea salt to the chicken.

Tilapia, quinoa (finally giving it a try), & frozen steam in bag veggies

Slow cooker roast with carrots, baby red potatoes, & onions

Make your own (whole grain) pita pizza w/ red & green peppers, onions, tomatoes, & mushrooms

Green salad w/ sauteed shrimp (from frozen seasoned with Emeril's Bayou Blast)

BBQ Mini Meatloaves (prepared in muffin pan) w/ mashed potatoes & green beans

Hamburger steak in cream of mushroom w/ twiced baked sweet potatoes & peas

Pork Chops with Apple Stuffing

(this will be my first)

Chicken Quesadillas w/ spanish rice & corn

Pepper Steak by Christa with brown rice

Ok - that should do us for a while.  I feel so much better having the fridge and freezer stocked for meals.  Makes my life MUCH easier.