Easy Lifts and a Couple WOD's + My First Double Unders!

Finally! I just purchased an Ultra Speed Cable Jump Rope from Amazon recently and was able to perform several double unders today.  You would think they are easy (maybe they are to you), but they have proven difficult to me; until now! Great way to end the week.

 

It would be nice for another three day weekend, but I guess that won't be happening, so we'll have to make do with two.  It was hard to get myself going for today's workout as I was feeling tired and unmotivated. But, I got better after warming up and cranking out a few double unders. Can you tell I'm excited?

 

Today's workout - Evening

 

Warm-up; double under practice for 5 minutes

Hang Snatch - 3 x 3x 95lbs

OH Squat - 3 x 5 x 65, 75, 75

Back Squat - 5 x 95, 145, 165, 185, 185, 185 (went deep; past parallel)

OH Press - 3 x 5 x 95lbs

 

WOD #1 - 4 Rounds; No Rest:

Double Kettlebell Swings (25lbs/arm) x 10

Med Ball Half Moon Slams* x 10/side w/ 15lb med ball

 

*Start with the ball on the ground to one side of your feet, bend over to pick it up and raise all the way over your head to the other side and slam down. This should be the shape of half a moon. Pick up and reverse the motion; now do it for 10 times each side.

 

Rest 90 seconds

 

WOD #2 - 4 Rounds; No Rest:

Body weight dips x 10

Tuck jumps x 10

Jump Rope x 100

 

 

This was the last day of my de-load week and will shoot for a few heavy lifts tomorrow. I am thinking of trying for my Crossfit Total which is finding your 1 rep max (RM) for the squat, press, and dead lift.  I'll post an update either way.

 

If I do the Crossfit Total, I plan on doing a WOD with Kelley a few hours later.  Have you heard of the Deck of Cards workout?  I'll explain more tomorrow, but I have a good feeling it will be fun...and exhaustive!

Okay, off to chow on a salad topped with slow-cooker veggies, nutritional yeast, and microwave egg whites.

 Then it's on to a few protein smoothies with frozen blueberries and Greek yogurt!  Perfect ending to the week.

 

Any big plans for you this weekend?  I'm really craving just doing a puzzle with Kelley.  We've been on this kick with puzzles lately and need a new one.  Any suggestions? I'm thinking something Food!

Shirtless Run in January and Spicy Peanut Butter on a Sweet Potato

Today is my no weight lifting day. Good thing since it was 75 degrees and made for a great run without a shirt.  How many places can you (comfortably) run without a shirt in January?  Not many in the U.S. for as much as I know.

After getting home from work, I made the quick decision to make use of the nice weather and changed into running shorts and my Vibram Five Finger Bikila's.  I put our dog, Abby, on a leash and had a nice, moderate pace run for about 30 minutes; this equates to about 4 miles.

The run was nice and I followed up with 3 rounds of 5 handstand push ups and 8 strict chin-ups.  Good stuff.  I then made a giant protein smoothie with strawberries, vanilla egg white protein powder (sweetened with stevia), steamed spaghetti sqaush, carrots, and more stevia.  Delicious!

I would be posting pics of my food, but right now I have the slowest internet and no more space on my Blogger account.  I need to find another picture hosting website soon!  Any suggestions?

Another picture I wish I could share is from part of my dinner tonight; sweet potato with Peanut Butter & Co. The Heat is On peanut butter.  I've mentioned how good sweet potatoes and pb can be, but the spicy factor makes it just that much better!  Have you tried?

Question of the Day: Do you follow a certain training routine or just wing it each day?  Mix it with cardio and strength or only one?

Hey....tomorrow is Friday...Rejoice!

Yesterday's Workout and Setting the New Tone for My Blog

As I mentioned in yesterday’s post, I am taking a much needed deload week from heavy lifting to help my body recover and refresh my mind. I can’t remember the last time I took a break longer than a day from some form of exercise. Of course, I’ve been doing CrossFit style MetCon’s every day after lifting sub maximal weights.

I’m really trying to get better at the classic Olympic lifts; Clean and Jerk and Snatch. The Snatch is really hard for me and will take a lot of practice.
I have been trying to gain strength by following a small bulk diet by creating a caloric surplus, but I am so averse to gaining fat that this is hard. Plus, I eat a lot of unprocessed food and cook my own vegetable filled meals which make you feel full on little calories compared to most meals.
Increasing my intake of food is still in order, and I have gained some strength and weight, but not what I could have. I have gone from 140lbs when I first started to 163lbs now. It’s been over a year, but I’d like to see more strength gains. The problem, as I said before, is my need to keep conditioning in my routine so I’m not just out of breath from walking.
Maintaining a good conditioning base while increasing strength is not easy, but I plan on detailing my adventure into trying. I will hopefully still have interesting topics to cover and stories to tell along the way.
Yesterday’s Workout (01/23/13)

Same weight routine I would follow on Wednesday, just with lighter weights. This helps keep your muscles primed for mobility without putting a lot of stress on them.
Warm-up for 5 min

Clean and Jerk – 95lbs x 3 sets x 3 reps

Front Squat – 115lbs x 3 sets x 3 reps

Snatch Deadlift – 5 reps x 115lbs, 145lbs, 165lbs

Deadlift – 5 reps x 185lbs, 205lbs


MetCon (Metabolic Conditioning) found on a CrossFit file located here
1,500 Rep WOD
10 rounds of:
100 jump ropes
10 burpees
10 situps
10 pushups
10 squats
10 pullups

(Source: Crossfit Houston)
Since I suck at pullups, I subbed jumping pullups instead. The rest was as RX’d (prescribed).
Then Kelley came home and I set up a WOD for her (I’m acting as her strength and conditioning coach) which consisted of:

As Many Rounds As Possible (AMRAP) in 15 min of:

5 x Burpees

10 x Pushups

15 x 15lb Kettle Bell Swings

20 x 15lb Kettle Bell Squats

30 x Jump Rope

She was sweating pretty well after this one. Doesn’t help that it’s getting to 70+ degrees here in Texas!
For dinner I had slow-cooker mixed veggies with lentils, steamed spaghetti squash, and a microwave collard green egg white omelet. This was great, and then I had a cool treat of plain 0 % Chobani Greek Yogurt with mixed frozen berries and roasted pistachios. And then more.

Feeling a little sore today and will try to just enjoy the outdoors since it’s in the 70’s again. Maybe some sprinting and messing around with my new 15lb Slam Ball!

Have a great day….so glad it’s Friday tomorrow!

My Slow Return to Blogging and A Small Change in Content

Hello, hello....it's been a while!  My job got the best of me and required my full attention to where I just wasn't able to fit blogging in.  After long days at work, I'd push myself through workouts and try to spend more time with Kelley.

 

It's still pretty busy and I am enjoying my time with Kelley too much to just come back full throttle like before.  Now, I'd like to post more of my thoughts and not stress so much about having healthy recipes with each post.  This will become more of what's on my mind in the health world.

 

I am working on increasing my strength while not losing too much of my conditioning from when I just ran a lot.  I decreased how much I run and do more explosive-type exercises after some heavy lifting.

 

Trying to find a good routine that combines both has proven harder than I expected and I seem to burn myself out a lot.  I'm taking this week as a deload week but find I'm still doing more metcon (Crossfit WOD) kind of work outs. Although I'm not lifting heavy, these met-cons are still pretty intense.

 

I only keep a hand-written log of my workouts, but plan to share here on my blog now.  If you are reading this and ever have any advice or questions, please comment away and I'll be sure to respond.  Starting soon, I will post some of my daily eats and workouts along with anything on my mind.

 

I won't stress to take pictures of everything I do right now, but if I have something to share, I'll share it. To any of my followers or anyone just now stumbling on to this blog, I hope you come back to read more.  Please send any suggestions and let me know what you do/don't like about my proposed changes.

 

Until next time.....have a great day and keep healthy and fit!

WIAW + Healthy Food Tips from the Past

Hello and welcome to WIAW in December! I saw another blogger mention how the first Home Alone movie is now 22 years old!  That hit me like a semi-hard brick.  Only semi-hard because I'm already a little aware of the aging process.  Anyway, who else is in awe at how time flies?

Sooo, I have little time to write today, so I want to share some of my past blog posts on Healthy Food Tips and Ideas.  As far as what I ate, it's been nothing different from past weeks, so please forgive me for not posting.

Before I start the list, I'd like to say congrats to Katherine for winning my Crunchmaster Kid's Crisps giveaway; thank you all who entered!  And, as always, a big thanks to Jenn @ Peas and Crayons for hosting yet another festive What I Ate Wednesday!

Healthy Travel Tips - This is good info for those that are traveling for the holidays

Easy and Healthy Food Swaps - This was around Easter, but applies year round

How to Survive Vacation as a Health Food Fanatic - A follow up from my other vacation post; this lists things I ate while on vacation

Veggies Don't Need Ranch Dressing! - The title says it all; just my views on Hidden Valley's "healthy" advertising

5 Healthy Ways to Add Protein to Salad - This was a summertime post, but again, salads are great all year!

What's the Next Fad Diet and Why? - In sum, fad diets are pointless, dumb, and, well....fads

Top 5 Healthy and Tasty Dip Substitutions - My favorite savory dips; good for any dip lover!

Pumped Up Protein Staples - A list of my favorite protein dips and baked items with a link to all of my recipes at the end. Trust me, making these are worth your while!

And, before I leave, here's a quick Google search for "Just Add Cayenne" and "Healthy Recipes".  It might be a little biased, but I think these are the best! : )

How well are you managing time for the holidays?  I'm already not a fan of going out to eat, but with social gatherings and whatnot, I'm not going to escape it.  Speaking of, I'm heading out for dinner at a nice seafood place with co-workers.  As a fan of seafood, I'll get over my dislike of going out if there's fresh crab on my plate!

Hope you all have a great week and get any shopping done soon; it's only getting crazier!!

Happy What I Ate Wednesday!

November Foodie Penpal Reveal + End of Crunchmaster Crisps Giveaway

If Friday were a tangible thing, I'd give it the biggest hug just about every week.  I say "just about" because, well, I'm sure we all have those Friday's where everything seems to go awry.  Let's hope this is not one of them!

It is the last day to enter for your chance to win Crunchmaster Cheesy and Grammy Kid's Crisps, so enter now for your shot.  I'll announce the winner hopefully Monday next week.

We're already giving November the boot (or is it giving us the boot? Hmmm) and heading into December with Christmas fast approaching.  As a kid, I remember everything taking "forever", but now it won't slow down! Seriously, didn't we just finish handing out candy to little monsters kids in costumes?

And now I'm sure most of us are rushing around looking for the best gifts for friends and family.  Not to mention all of the holiday outings at work and outside of work.  The holidays should be more relaxed, but it seems more rush-rush and hard to keep calm.  Am I alone here or does anyone else agree?

I'm a person who thrives on knowing my schedule ahead of time and rarely like changing my daily routine.  I recognize this is a problem and I'm currently learning to get over (some of) it. What would I really like to be doing?  Just relaxing with my wife, Kelley, and sitting around watching full seasons of our favorite shows or going to partake in various outdoor activities.

In reality, I go crazy if I don't get a scheduled work out in and spend at least 2 hours in the kitchen. If anyone knows where that switch to turn off this obsessiveness is, please, let me know ASAP!

Enough rambling, it's Foodie PenPal Reveal Day!! A big thanks to Lindsay at The Lean Green Bean for hosting this giant connection of people across the world.



Both the person sending to me, Christina, and the person I sent to do not have a blog. This is okay, but I just tend to enjoy it more when I can read the other person's blog talking about what I sent them.  Oh well, still fun nonetheless.

Christina seemed to be busy with holiday events since I just got the package yesterday, so I only have pictures to show.  Maybe I'll mention these goods in a future post once I get to try them.

Sea Snax, ginger peach green tea, another autum-spiced tea, The Chia Co. chia shots, Go Raw Real Live Bar, another local item, Bearded Brothers Ginger Peach Energy Bar, Crunchy Cranberry and Cherry Almond Snacks, and a funky tube of hummus ready to eat.

Being from Austin, TX, she sent me some good looking local salsa from El Chile I can't wait to try.  I love Austin, and since I'm just in Fort Worth, TX, it's really not that far away.

I've been wanting to try the Sea Snax, so I'm excited to get these.

The Chia Shots are something new to me. I buy chia seeds in bulk, but never see them like this, so it will be fun to bring the to work for a quick pick-me-up.  The Go Raw Live Bar will be another fabulous work snack.

Again, the Bearded Brothers bar will be a work companion and I'm excited to try!

And tea is always a welcome item to me.  I haven't tried the hummus, but am intrigued; I'll update once it's finished.

So, thank you, Christina, you did great sending me some goods.  I will enjoy all but the Cranberry and Cherry Crunchy Snacks; more sugar and other things I can have, but my family will definitely love it!

Are you familiar with the Foodie Pen Pal Program? It's definitely worth looking into and always fun to see who you get paired with.  You meet two new people and maybe learn a little something. Check out Lindsay's dedicated Foodie PenPal Page to learn more and sign up for the next event.

For December, Lindsay will not be hosting a regular event. Instead, she's asking for us to donate what we would've spent on our pen pal to victims of Hurricane Sandy.  She'll have more on her Foodie Pen Pal Reveal Day post, so head on over there to learn more!

Thanks to all who stopped by! I hope everyone has a wonderful weekend and gets any necessary shopping done....like I need to do!

WIAW + Easy Egg White Garlic and Veggie Frittata

Hello and welcome to my (at least lately) once a week post!  I used to be better about posting at least 3 times a week, but it's apparently busy season at work with life in general.  I've noticed a few other bloggers have decreased their postings too, so I don't feel so bad, but I do prefer writing to all of you about food over working.

Anyway, how's it going?  Are you taking advantage of the Cyber Monday week?  Seriously, retailers find any excuse to extend their "deals" to keep on advertising and get people shopping.  It works for me....when online....I despise going out in the crowds to shop.

Amazon has some pretty awesome deals all this week and although I should be looking for others, I always end up looking at the food deals....for myself! I can't help it, I have an addiction to seeking out good food!  Anyone else with me here?

Speaking of online shopping, time is limited and I want to get everything for friends and family now, so I'm cutting the post short.  Plus, I just tried to upload pictures and apparently I've met my 1GB of storage allowed.  So I have some clean-up on aisle Picasa Web Album before I can post more pics.

When you're in a crunch for time but still want a delicious and healthy meal, this loaded veggie frittata is a must! I like to microwave steam my frozen veggies while I let the pan pre-heat on the stove.  You could just toss them right on without steaming, but it will take longer to cook them...obviously.

Easy Egg White Garlic and Veggie Frittata

Ingredients

1.5 cups of frozen or fresh veggies of choice

3 egg whites; or 1/2 cup liquid egg whites

2 cloves garlic, chopped

A dash each of cumin, black pepper, dried basil, chili powder, and cayenne

1/2 tbsp Coconut Oil

Optional topping of choice - I like salsa or brown mustard

Directions (Follow them, or not, I'm sure it'll turn out great!)

-Set a wide, medium depth saute pan on the stove over medium-high heat

-Steam your favorite mix of vegetables. I used mushrooms, broccoli, red bell peppers, celery, and onions

-Add oil and garlic to pan and saute until fragrant; about 45 seconds

-Add the rest of your veggies and spices and stir to combine everything together. Let cook for 1 to 2 minutes.

-Add egg whites to pan and twirl to evenly distribute.

-Cover pan to let top of eggs cook from the steam for about 1 minute.

-Check to make sure top of eggs is set and remove from heat.  Slide onto plate, add toppings if desired and enjoy!

I love the fact that you can use a slice of the frittata as a delicious sandwich filler.  If you haven't tried....do it, sandwiches are awesome.

Okay, off to do some shopping for loved ones....and maybe some for myself.  Sorry for the lack of pictures, but I do have a nice salad topped with roasted veggies and eggs that made a great dinner.  Thanks to Jenn at Peas and Crayons for hosting What I Ate Wendesday!!

And of course I had a cup of both types of my chocolate and vanilla winter squash protein dip for dessert.

If you haven't entered yet, click here to enter for your chance to win a box each of Crunchmaster Kid's Cheesy and Grammy Crisps. The contest will end this Friday, November 30th.

WIAW –Thanksgiving Eve and a Delicata Squash Sugar Cookie Protein Dip

Yeah, I know, plenty of you probably have to work today, the eve of Thanksgiving, but I’m complaining on behalf of all of us. Couldn’t you use the day before to prep food do a little extra exercise to prepare for tomorrow’s feast, and just be away from school or work? I’ll go ahead and answer for all of us again….YES!

I’ve seen so many healthy Thanksgiving feast recipes that I want to try but have no time before going to our family gathering. Most of the food is stuff I can’t (gluten reasons) or won’t (health/picky reasons) eat, and I like to bring things I know I will enjoy.

See? I'm ready for the pumpkin famine! Or maybe I just use it a lot.

Confession – I brought roasted brussels sprouts and mushrooms one year knowing that just one other person and myself would eat them. Sorry, but I don’t want premade mixes cooked from a box or food with poor ingredients for Thanksgiving….or ever for that matter!

So I prefer to make my own gluten free, non store bought bread (maybe just a personal Microwave Chocolate Protein Cake) and side dishes. I think I only end up eating an undressed salad and the turkey at most gatherings. Anyone else run into this issue? I don’t mean to complain (even though I am), or tell others what to eat, but I just want to have what I prefer and enjoy.

Not a bad "personal" Thanksgiving treat if you ask me!

If there was no work today, I’d be cooking all sorts of things I’ve wanted to try. Lately, sweet potato, pumpkin, and banana are all ingredients sticking out to me. And of course peanut butter would be in one or all of the creations. Maybe a spin on a no-cook pumpkin banana peanut butter pie? Hmmm, I’ll keep brainstorming and maybe have something to post on for the Christmas feast!

But really, a peanut butter pumpkin pie sounds pretty darn good any time. I have been using unflavored gelatin to make some easy and tasty dips lately, and suggest you try. Still need to get the recipe down before I post it, but here’s another quick, easy, and healthy dip for you to try in the meantime.

Delicata squash is my number one favorite squash (you can use any kind you’d like), and making it into a puree is simply delightful! Have you seen or tried Celestial Seasoning’s Sugar-Cookie Sleigh Ride Tea? It’s a good, caffeine free tea to drink, but throw it in with squash puree, vanilla protein powder, and a little stevia and you will be on Cloud 18. That’s Cloud 9…..squared; because it’s that good.

Delicata Sugar Cookie Protein Dip
(Sugar and Gluten Free)
Ingredients

2 medium delicata squashes, microwave steamed or roasted until the skin is soft
2 big scoops stevia sweetened vanilla protein powder; I used Vitol Vanilla Egg White Protein
1 T natural peanut butter
2 Celestial Seasoning’s Sugar-Cookie Sleigh Ride Teabags
Liquid or powder stevia to taste
1t pure vanilla extract

Directions

Once you have your cooked squash (I microwave steam mine), remove any really hard parts like the stem and throw everything else in a food processor. Yes, include the skin, it’s soft.

Add the rest of the ingredients (just cut the teabags and dump the contents) and process until really smooth. I let my processor run for 2 – 3 minutes. Let chill for the flavors to “intensify” and help everything firm up.

I love having a giant bowl of this to go to when my sweet tooth hits, which is every night. This recipe is very versatile and you can sub your favorite ingredients as you see fit. I think coconut flour or cocoa powder would make for some extremely delicious versions. Try it, eat it, enjoy!

Now, for the part that brings us all together…What I Ate Wednesday! I have some new pictures to share, but not many. Please enjoy my offering and give thanks to Jenn at Peas and Crayons, for hosting these What I Ate Wednesday’s!!

Here's a look at the other gelatin dips/purees I've been working on.  Yes, I reuse Chobani containers because they are just so convenient! These are pumpked with protein powder, coconut or peanut flour, stevia, squash, and the chocolate one has spinach too!


Coconut Pumpkin Protein Dip

Had these wholesome Crunchmaster Grammy Crisps for a snack. Enter to win your own from my giveaway here!

Chocolate Peanut Butter Protein Dip

Slow-cooker Tilapia with steamed Brussels and Sweet Potato... Delicious Lunch!

Steamed bowl of mixed veggie goodness topped with nutritional yeast.  First time trying the yeast, and I like it!

I Hope everyone has a wonderful Thanksgiving (if you're celebrating) and just a wonderful week if not.
Happy What I Ate Wednesday!


Question: Have you ever made something to bring to a gathering knowing that you'll be the only one that eats it?

WIAW + Crunchmaster Gluten Free Kids’ Crisps Review and Giveaway

If you ignore products labeled “gluten free” simply because you can have gluten, now’s the time to change! Although they’re called “Kids’ Crisps”, these Crunchmaster goodies will bring a smile to the kid in all of us. Look, it’s even right on the box!

Crunchmaster was kind enough to send me samples of their new Cheesy Crisps and Grammy Crisps to try and review. I already knew how healthy and delicious other Crunchmaster snacks like their Multi-Seed Crackers were, so I expected the same with the Kids' Crisps. With a clean list of gluten free, whole grain ingredients, how can you go wrong?

Right upon receiving the samples, I obviously went for the Grammy Crisps first and was glad I did. Even before I had to avoid gluten, I had the hardest time finding anything like a graham cracker that met my healthy ingredient standards. Thanks to Crunchmaster Grammy Crisps with their whole grain, low fat and sugar goodness, I can enjoy once more!

These aren’t the typical long rectangle graham crackers though; they are bite sized squares (easier for little kid’s hands) that are perfect for snacking. The delicious cinnamon and sugar coating is not overly sweet and with only 5g of sugar per serving (this is usually way higher in other sugary snacks), I am just fine with that. More room for marshmallows and melted dark chocolate!

I think the box does a pretty good job at describing the goodness inside.

I brought the Cheesy Crisps to work for an easy snack to grab when “crunched” for time. See what I did there? As a former Cheese-Its consumer (before I read ingredients), these are not the same cheese cracker I was used to. But that’s not a bad thing; their wholesome ingredients and extremely liberal serving size of 60 triangular crackers for only 120 calories put them in a different class from other, lesser crackers.

The Cheesy Crisps taste pretty good alone, but make for a perfect topping on a salad or tomato soup. I actually like using the Grammy Crsips as a topping crushed over yogurt or even better, a healthy dessert dip! I didn’t like how the coating “coated” my fingers when eating, so it’s easier to just throw in soup or yogurt and eat with a spoon. So beware, with great taste comes great clean up! A little spin on the great power/great responsibility saying you hear in comics so often.

The verdict? Buy them, share them, eat them, and best of all, enjoy them as a much healthier option than what’s out there. I will gladly take a little cinnamon and sugar or cheese on my fingers in trade for a healthy, wholesome snack. Being gluten free just makes these more available to more people. So, I’m saying this in my own words since Crunchmaster is not compensating me in any way….choose these snacks for you and any kiddos you know; you’ll both be thankful.

Before you go scavenging the nearest store, why not enter to win a box of each? Then go scavenge. Crunchmaster, the generous company they are, agreed to give one lucky reader a box of each of the Cheesy Crisps and Grammy Crisps. How cool is that? First, lets move on to a few things I did not eat Wednesday and in no particular order. As always, thanks to Jenn at Peas and Crayons for hosting every week!

Low-fat Peanut Butter Banana Bread cooked in a pie tin

Bean and Veggie puree with Beanitos for dipping...a lot!

Crazy mix of scrambled egg whites, beans, spaghetti squash, broccoli, brussels, and mushrooms with nutritional yeast and plent of seasoning....yes, cayenne included!

Roasted these delicatas and pureed in my food processor with skin to make delicious protein powder infused dips!

 

A couple of my microwave bread creations using this recipe as a base. One is chocolate and the other is butter rum using a LorAnn Butter Rum flavoring oil.

Okay, back to that giveaway. There are 6 easy ways to enter, just leave a separate comment for each item below. A winner will be picked at random after the contest is over and announced soon after. Please make sure to leave your e-mail address so I can contact you. The contest will end on Friday, November 30, 2012.

1. Check out Crunchmaster’s website and tell me what cracker you want to try or like most.
2. Follow Crunchmaster on Twitter
3. Like Crunchmaster on Facebook
4. Follow Just Add Cayenne on Twitter and Tweet the following – "I entered to win Cheesy and Grammy Crisps from @luvcrunchmaster with @I_Love_Cayenne and so should you! "
5. “LIKE” Just Add Cayenne on Facebook. If you already “Like” Just Add Cayenne, leave a comment letting me know.
6. Support Just Add Cayenne and subscribe to my blog. Just leave a comment if you are already subscribed.

This giveaway has ended. Thanks for viewing and please check back for future posts and giveaways!
Thanks for visiting and good luck! Hope everyone has a wonderful rest of the week!