Where in heck have I been?!

Oh my! Time flies by....
As many of you know I have started my "gym" in my friends garage while my facility gets ready. Hopefully opening around May 1st. We have been crazy busy with athletes coming in to push themselves on a daily basis! I love the determination of these people...all types of people! From former military guys to Mom's to Grandmas! We are all over the board! Everyone...EVERYONE is working hard every time they walk through that garage door! Ready to be better than they were the day before. It is extremely motivating to be a part of! I am grateful for the opportunity that I have been given everyday!
I will try to keep up with my blog until my website is up and running. www.Theprimalathlete.net is where I'll be in the future! I will let you know when and where the opening of The Primal Athlete is. Hopefully you'll be one of the inspiring athletes too!!
Stay tuned!!

Forgot the Quote!!

Believe with all of your heart that you will do what you were made to do.
Orison Swett Marden

Do You Snack on Nuts?

I have a ton of people ask me if nuts are a good snack. Well, if you are looking to add a good fat to your diet, yes. If you are looking for a protein source, no. If you are looking for something that will fill you up, no. If you are looking to add a little crunch to a salad, a stir fry, or an existing dish, yes, nuts are great. Think about nuts as fat. Would you snack on fat? I wouldn't! Now its not like bacon grease or anything! Nuts are a good source of monounsaturated fat, good for your heart! I add 5 chopped raw almonds to my greek yogurt and chocolate protein for extra crunch, or pine nuts to my spinach strawberry chicken salad. (lightly toasted) But I like quantity for my snack, and 11 raw almonds just doesn't cut it for me!! Check out your favorite nut in the chart below.

Carbohydrates and Fats in Nuts and Seeds (1 Ounce)

	Cal	Tot. Carb	Fiber	Net Carb	Sat. Fat	Mono Fat	ω-3 Fat	ω-6 Fat
Almonds	161	6.1	3.4	2.7	1	8.6	0.2	3.4
Brazil Nuts	184	3.4	2.1	1.3	4.2	6.9	0.05	5.8
Cashews	155	9.2	0.9	8.1	2.2	6.7	0.2	2.2
Chestnuts	60	12.8	2.3	10.5	0.1	0.2	0.03	0.22
Chia Seeds	137	12.3	10.6	1.7	0.9	0.6	4.9	1.6
Coconut*	185	6.6	4.6	2	16	0.8	0	0.2
Flax Seeds	150	8.1	7.6	.5	1	2.1	6.3	1.7
Hazelnuts	176	4.7	2.7	2	1.3	12.8	0.24	2.2
Madadamia Nuts	201	4	2.4	1.6	3.4	16.5	0.06	.36
Peanuts	159	4.5	2.4	2.1	1.9	6.8	0	4.4
Pecans	193	3.9	2.7	1.2	1.7	11.4	0.28	5.8
Pine Nuts	188	3.7	1	2.7	1.4	5.3	0.31	9.4
Pistachios	156	7.8	2.9	5.8	1.5	6.5	0.71	3.7
Pumpkin Seeds	151	5	1.1	3.9	2.4	4	0.51	5.8
Sesame Seeds	160	6.6	3.3	3.3	1.9	5.3	0.11	6
Sunflower Seeds	164	5.6	2.4	3.2	1.2	5.2	0.21	6.5
Walnuts	183	3.8	1.9	1.9	1.7	2.5	2.5	10.7

Tuesdays Work Out

This was actually Saturdays workout! It was challenging! But when have you ever known me to be anything else??

5 Rounds, 1 minute on 10 seconds off
Shuttle sprints (like 10-15 feet  back and fourth)
High low Box Jumps ( One high one low one high etc..)
Ball slams
Push ups
Burpee wall balls
 Sit ups

Continue moving through the list until you've finished five rounds!! Good Luck :)

Goals are dreams with deadlines. Diana Scharf Hunt

Motivation Monday

Did you ever look at something and say to yourself..."I could never do THAT!" I have, many, many times!
However...I've stopped saying that phrase, because I keep proving myself wrong! I don't set out to, It just seems to happen unexpectedly as time goes by.

My husband pointed one out to me the other day. It was about owning my own gym...He had mentioned it many years ago when we moved back home. I was tossing around going back to work after being a stay at  home Mom for 4 years, just for something to do. When we lived in Kentucky, I really became fitness minded. I started teaching classes and really loved it. But my self doubt took over, and I said no to the unknown or unforeseeable. I went to work as a manicurist, something that I had done before the boys were born. I knew what I was doing, I was comfortable, I knew what to expect, so I took the safe route. It was great, I had fun every day I went to work!

But I knew that I should be doing more in my life. I began teaching classes at the Y and took my personal trainers exam. I loved training women who wanted to make a life change. I stopped manicuring beautiful nails and feet and began working on helping women feel beautiful on the inside as well as on the outside. I never knew that I wanted to own my own training facility...Until one day I walked into a CrossFit facility in Hampton called RAW. I fell in love! I didn't want to "work" there...I wanted to own something like it! And I am doing just that! It's amazing how it was there all along and I kept trying to look around it! Life is funny...Right now I can't imagine doing anything else with my life! Never say "I could never do THAT!" YES you CAN! You just have to want it!!

Life is not the way it's suppose to be. It's the way it is. The way you cope with it is what makes the difference. ~Virginia Satir

5 Foods that Sabotage your Diet

Sweet Beverages

Many people think of drinks as free passes. After all, if you don't chew it, it can't affect your waistline, right? Wrong! Consider soda. With so many calories and chemicals and virtually no health benefits, soda is among the most harmful things you can put into your body.

But what about your daily coffee run? Every morning, I see people carrying coffee and blended coffee-based drinks, some up to 24 oz. While plain black coffee is OK, many prefer lattes, cappuccinos, or adding sugar, milk, and cream to the hot beverage. Some even add whipped cream or chocolate shavings! Almost every additive contributes even more calories and fat. Think about the extra unnecessary calories you may be consuming each morning, and adjust your habit to include less sugar or cream. If you can't choke down unsweetened black coffee, opt for plain black tea sweetened with stevia.

Another example of a not-so-great "health food" is 100% juice. Although I recommend fruit juice as a good alternative to water, drinking more than one small glass (6 ounces) per day adds unnecessary calories to your daily needs. Try reaching for real whole fruit instead, or dilute your juice with water to decrease the amount of sugar you consume.

Milk is a beverage I find can be a problem for children. People worry that lower-fat milk has fewer vitamins or minerals. This is not true - check the label, and you will find that everything is exactly the same except for fat and calories. Schools typically offer 1% chocolate milk and 2% white milk, making it difficult to really determine which one is better. I usually prefer less fat in my diet, compared to calories, but others may have differing opinions. For children, try limiting milk to 2 times per day, and aim for low fat.

Granola

I'm not sure why granola has such a good reputation for being healthy. While granola varies widely - some are made with whole grain oats, and others with more added sugars - the bottom line is that an excess amount of granola can be fattening. Most granola bars are high in sugar, and you will probably feel hungry shortly after you eat it. An excess of granola can actually make you gain weight. 

Most granola cereals are high in fat and sugar. Look for the first ingredient to be whole grains, and find granola bars that are high in fiber. Most likely, these varieties will make you fuller longer. Try making your own granola using honey or a natural sweetener instead of sugar. A little granola as a topping or mix in for yogurt is OK, but remember to keep the portion small.

Crackers

Most people think crackers are better than cookies because they contain less sugar and sometimes less fat. However, crackers can be deceiving. Some popular brands have a buttery flavor that adds on the fat and calories. While cheese and crackers can be a good snack, this is only really true if they are whole grain crackers with low salt. 

Avoid cracker sandwiches - the ones that come prepackaged with peanut butter or cheese in the middle. While these are a quick and easy snack, they are loaded with sodium, fat, and calories. Instead, make your own cracker sandwiches. Get creative! Add various vegetables as a topping or try different cheeses. Look for crackers that are high in whole grains and low in fat.

Yogurt

Cruising down the dairy aisle, there are so many varieties of yogurt that it would probably take you months to try all the different kinds. Greek-style, low-fat, light, whipped, creamy, and yogurt drinks... The options are endless. It makes choosing yogurt tricky. Yogurt is a great option for a quick snack and has loads of calcium that are beneficial for any diet. The problem is that so many different kinds means varying amounts of fat, sugar, and calories. 

Yogurt drinks are typically the worst culprit. Yogurt drinks are packed with fruit and calcium - but also calories, sugar, and fat. Remove these products from your regular shopping list. Yogurts with "fruit on the bottom" may seem healthier since you see the whole fruit, but in reality, they are packed with sugar, usually adding 100 calories to a serving. Instead, choose yogurts that are already mixed, and find the non-fat varieties. 

Greek yogurts are higher in protein, keeping you feeling fuller longer. As with regular yogurt, choose non-fat or low-fat varieties, and choose Greek yogurt that is already mixed to avoid the excess sugar. Your best option is to buy plain yogurt and add your own fresh fruit. 

Smoothies

While this could be part of the "Sweet Beverages" category, I feel smoothies deserve their own group. In speaking with patients, I find that most drink a smoothie because they feel it is a good way to get some fruit (or even vegetables) without having to eat them. A long time ago, this may have been true, but smoothies have become part of an elaborate industry, which usually means more calories. 

When purchasing a freshly made smoothie, pay attention to the ingredients. For starters, you should not see much more than fresh fruit, 100% juice, and ice. An occasional splash of non-fat milk or yogurt is OK as well, but most smoothie places add ice cream, sugar, fruit juice (that may not be 100%), and fresh fruit that has already been sweetened. This adds a ton of calories and fat. 

In addition, since it is a drink, most people assume that having a smoothie with a meal is a good idea. This is not true. In fact, smoothies are a meal replacement drink, meaning it should be the only thing you consume for breakfast, lunch, or dinner (depending on when you eat it). The safest bet is to avoid smoothies from a store, and instead make them yourself. Add some fresh fruit, juice, and yogurt to make it a satisfying meal. For a quick snack, drink only a small portion and store the rest in your refrigerator.

I came across this article and thought I share! I hope you had an "Ah-Ha" moment!!

Motivation gets  you started. Habit is what keeps you going! ~ Jim Ryun

I

Tuesdays Workout

One of my good friends sent this workout to me last week. She had her husband attempt it as well! Honestly, I think she was trying to make her husband puke in a bucket! I almost did just writing it!!

The Bruin:
For time (Mine was 27:37! I did not puke!)

Sprint 100 meters (approximately .10 of a mile)
83 Walking lunges arms up holding a 25# plate or dumbbell
70 air squats
83 reverse lunge arms up holding a 25# plate or Dumbbell
35 push press 30#
Sprint 100 meters
15 Thrusters 95#
83 walking lunges no weights
35 burpees
83 reverse lunges no weights
35 wall balls 16#
Sprint 100 meters
70 double unders or 140 regular jump ropes
Sprint 100 meters

Yes, You can adjust all weights accordingly!! Come on beat my time!! It was exhilarating!!

Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly. Steven Covey