Archive by Author

Rx Girls Miami – 3.24.13

24 Mar

Recipe: Coconut Curry Chicken and Grilled Plantains

Curry Chicken

Ingredients:

  • 2 Pastured Chicken Breasts, with skin
  • 1 Ripe Plantain
  • 1/2 Can Coconut Milk
  • Curry Powder
  • Salt and Pepper to Taste
  • Raw Honey to taste

Directions:

  1. Dice up chicken into small pieces. Season with salt and pepper.
  2. Place chicken into pan with coconut oil and brown on each side until crispy, about 5 mins.
  3. In the meantime, place cut up plantains into a separate pan with coconut oil and grill until soft. Turning every few mins. Drizzle raw honey on top and continue grilling.
  4. Stir in coconut milk and lower heat to a simmer. Continue simmering for 5 more mins.
  5. Add curry powder to the chicken and simmer a few more minutes until sauce is thick.
  6. Remove plantains and top with chicken mixture. Enjoy!

Rx Girls Miami – 1.31.13

31 Jan

More Side Dishes and Delicious Ways to Cook Chicken!

I’m gonna start with the side dish, because chicken is so easy to do stuff with that you could really make it any way you want, with any seasonings and it will still be yummy. I made this tonight because I had bought a bunch of carrots to give my son for teething, but I needed to use the rest before they went bad. Came out freakin awesome. Carrots are a veggie that I usually only like to eat raw, so I upped the seasonings here to give it some oomph.

-1

Ingredients:

  • 4 Large Carrots
  • 2 cups Chicken Broth
  • Sea Salt to taste
  • Chili Powder
  • Raw Honey

Directions:

  1. Steam carrots in chicken broth about 20 minutes or until very soft.
  2. Drain pot and add in seasonings to your liking.
  3. Mash with potato masher or whip in food processor and serve next to your chicken!

Chicken recipe:

  1. Melt 2 TBSP raw, grassfed butter in pan (it has to be butter to be sticky).
  2. Add minced garlic and let saute until brown and soft
  3. Add seasoned chicken (sea salt and pepper) to pan and brown on each side.
  4. Reduce heat to low and continue to cook about 20 min.
  5. Enjoy the awesomeness

Rx Girls Miami – 12.29.12

29 Dec

Coming to the end of the year… here’s a new recipe! I took a picture of it with my phone but then I got a new phone… so no picture. I will however show you what to pick to make this come out the best tasting. This is a Paleo dish, depending on how strict you are. Most people don’t realize that truly being Paleo means eating what YOUR ancestors ate. Where does your family of origin come from? Is it somewhere with a tropical climate? If it is, then this dish is 100% Paleo approved. If not, well then you are eating a “not so favorable” starchy, yet still clean dish. The mix of sweet and salty is just awesome here. If you look at the picture, the very green plantain will NOT be sweet and the texture will be hard. It tastes closer to a plain potato. The yellow/black one will be very sweet and softer. Pick whatever yam or sweet potato to go with it, or just use the plantains alone!

Mashed Plantains, Sweet Potato and Onion
plantains

Ingredients:

  • 1 Ripe Plaintain
  • 1 Not Ripe Plantain
  • 1/2 Sweet Potato
  • 1/2 Onion

Directions:

  1. Cut up everything into thin pieces, so they boil quickly.
    Set a pot of water to boil and season with sea salt.
  2. Add everything to the water an boil until very soft, about 15 minutes.
  3. Add coconut milk and coconut oil to make a creamy texture, as much or as little as you like.
  4. Enjoy on the side of whatever meat (or not) you choose! I chose lamb…yummy.

I also made this with ghee and heavy cream. I have not eaten Paleo for a while now, but still eat clean and primal. Ghee and heavy cream made this dish amazing, but the coconut milk and oil will be just as good and give it a very nice flavor accent. Enjoy!

Rx Girls Miami – 12.03.12

3 Dec

Hello all that are still following! I’ve been MIA cause things have been SO hard with the baby. You never realize just how much life is gonna change until it happens. As much as I would like to say things just adjusted smoothly… they haven’t. I have been suffering from MAJOR sleep deprivation and stress because of it. I try my best to just let it ride but sometimes it’s really tough. I’m still getting my workouts in and training clients, but aside from that the baby takes a lot of my attention.

BUT, I worked out a schedule with grandma so that every Tuesday and Thursday I can get a few hours of work done, which will include me updating here. I know I have set all kinds of hopes for how much I can do, but I’m gonna take baby steps and say I will do one post a month for now. Hopefully that can change, but it’s all I think I can handle. Hope you all don’t mind!

Anyway, thanks for still following and I will update again soon. This is not my once a month post! haha

RX Girls Miami – 10.20.12

20 Oct

This was another good recipe that I came up with while shopping at Publix for “veggies” like my husband requested. We usually go the easy sweet potato, asparagus, spinach route but I happened to come across some parsnips. On the bag it said, “perfect substitution for mashed potatoes” and I thought yum! They came out pretty freaking good!!

Ground Beef with Garlic Whipped Parsnips

Ingredients:

  • 5-6 Parsnips, Chopped
  • 1 Clove of Garlic
  • Ground Beef, seasoned to taste
  • Salt and Pepper for seasoning
  • 1/4 Cup or so of Coconut Milk

Directions:

  1. Saute seasoned beef in coconut oil until brown. In the meantime, boil water for the parsnips.
  2. Add cut up parsnips and peeled garlic to boiling water and let cook until VERY soft, about 20 min.
  3. Remove beef from heat and set aside.
  4. Using a potato masher, mash up parsnips adding a little coconut milk as you stir.
  5. Use a whisk and start to “whip” the mixture until smooth.
  6. Add salt and pepper to taste.
  7. Serve along side beef and enjoy your “meat and potatoes”!

Rx Girls Miami – 10.10.12

10 Oct

New Recipe!

So since I’m getting back into eating clean, I’m of course thinking about food all the time and what good stuff I can make to keep me satisfied. This was a kind of last minute thing that I made one night with what I had in the house… that’s usually how it goes. FYI it would be awesome on top of spaghetti squash! I would have made it like that except I didn’t have any.

Creamy Tomato Chicken with Portabella

Ingredients:

  • 2 Chicken Breasts, seasoned to taste
  • 1 Package Asparagus
  • 1 Package Portabella Mushrooms
  • 1/4 Cup Coconut Milk
  • 1/2 Cup Tomato Sauce (I used this kind from Whole Foods with very few ingredients, nothing creepy)

Directions:

  1. Brown Chicken in pan with coconut oil and lower heat to a simmer
  2. Add Tomato Sauce, Coconut Milk and Chopped Asparagus and stir into chicken. Continue to simmer until asparagus is soft.
  3. Add Mushrooms and simmer for a few more minutes on the lowest heat, just enough to soften mushrooms.

This was delish! Hope you enjoy as much as we did!!

RX Girls Miami – 10.01.12

1 Oct

I’m Back!

Hey everyone, I had my baby and I’m finally getting to a point where I’m getting my schedule back on track. The end of my pregnancy was rough, cause even though I wasn’t working anymore I just was SO tired. All I wanted to do was relax before the baby came! I’m glad I got an opportunity to do that because man, this little guy wakes me up a lot! Here he is:  (he already has a hook grip!)

Image

Anyway, so I figured I would make my first post about getting back on track. Something I’m sure lots of you have had to deal with, be it because of school, laziness, a baby, whatever… Not only is it difficult to get back into training, but the diet is hard to get back on track with too! Here are some things I have found to help me during these last couple weeks:

  1. Take it slow. Doing too much too soon can actually set you back rather than move you forward. No matter what you were doing before, realize that after some time you will not be doing that anymore. You will have to start over and that’s OK.
  2. Don’t be too hard on yourself. If something feels hard, you miss a few days cause you’re sore, you slip on your diet more than you would like, that’s fine. Be proud that you are taking steps to get it right again.
  3. STRETCH! You will be sore as shit.
  4. Set small goals, just like you did in the beginning. Small, short term goals are obviously easier to attain than long term ones, AND they help to boost your confidence.
  5. Make yourself accountable by telling other people about what you are doing. If nobody knows your goals, nobody will know when you slip and nobody will be able to encourage you to keep going.

SO, on that note here are my goals for my post baby fitness:

  • Do 4 workouts a week (at least), including at least one day focusing on strength. I will set new maxes and goals for my dead lift, press, and squat, hoping to be almost back to my old numbers by mid-November.
  • I will eat clean at every meal, eliminating refined added sugars and gluten (no starbucks lattes, no coffee cake, no sweet potato fries, no cheats during the week AT ALL!)
  • I will allow myself ONE cheat meal on weekends only, and dark chocolate on weekends ONLY! (this is big for me cause I love dark chocolate and raspberries almost every night lately)
  • I will eat more veggies and less fruit.
  • Update RX Girls Blog at least twice a month!

Good luck to me and good luck to you guys who are in the same boat! Thanks for all of you that have kept reading  :)

Rx Girls Miami – 08.07.12

7 Aug

Hi Everyone! It’s been a while since I’ve updated… I have no excuse, except for I’m pregnant and haven’t been cooking many new things or doing much researching online for stuff  :/
Today though, I got real hungry and looked to see what was in the fridge. It’s always these days that I come up with some awesome idea for something new! Here’s what I found:

Ingredients:

  • 1 Package of Ground Turkey seasoned to taste (I use this awesome citrus/garlic seasoning)
  • 1 Cup of Sundried Tomatoes in oil
  • 2 Haas Avocados
  • 2 Tsp of Chopped Garlic
  • Pinch of Salt
  • Squirt of Lemon Juice
  • Spinach

 

What I Did:

  1. Mix tomatoes, garlic, lemon juice, and salt in blender or food processor until it makes a smooth paste.
  2. Add Avocado and blend in using pulse function, so avocado stays somewhat chunky.
  3. In the meantime, sautee turkey on medium/high heat until brown.
  4. Remove from heat and stir in avocado/tomato paste until all meat is covered.
  5. Serve on top of Spinach and try to breathe while you chew!

Rx Girls: Miami – 07.02.12

2 Jul

Happy 4th of July Week! Check out this photo article on Shape Magazine Online

10 Seriously Fit Chicks of CrossFit

This girl has a young ass baby and looks amazing… Hope I will look the same after my little man!

Rx Girls Miami – 06.18.12

18 Jun

Pregnancy and Core Strength

I have kind of held off posting any pregnancy stuff on here because I have my other blog for that, but this was an article I found to be pretty cool. It’s all stuff I’ve heard before and obviously believe, I mean I’ve been weightlifting and doing metcons this whole 8 months I’ve been pregnant, but maybe you all would like to see that it is in fact safe and beneficial to be strong and exercise during pregnancy!

7 months pregnant (75lbs on bar)

yesterday, 8 months pregnant

This past month has gotten a bit harder to do things like squat low or workout after a long day of coaching, but I have been listening to my body and taking it easy when I feel extra tired. By no means should you take my advice on exercise during pregnancy before talking to a DR you trust, this has just been my experience. In my experience and research, it has been awesome! I’ve continued 4 days a week of exercise… all stuff I did before. I modified movements like box jumps (smaller box or step ups), Olympic lifts (when my belly got too big to stay close to my body, I switched to dumbbell and kettlebell snatches and clean and jerks), pull ups and toes to bar (at 6.5 months I started using a band and doing strict pull ups instead of kip, leg raises instead of t2b), and running (I row instead). I feel that the extra energy has helped this to be a super uncomplicated pregnancy! I also get once a week Chiropractic adjustments and have had a few massages. The only change in my diet has been gluten free grains, which helped me with morning sickness in the beginning (although I only puked a handful of times, mostly it was just nausea).

I’ve learned a lot this year, about my body’s physical ability and my mental ability to choose what’s best for me and the baby. There were lots of times when my , mind said “oh, 115lb power cleans and heavy deadlifts? awesome!!!” but my body said otherwise. If any of you ever need some advice on any of this, feel free to email me!

Anyway, here is the link:

Birth Educator Discusses Posture and Core Strength

Rx Girls Miami – 05.30.12

30 May

A Recent “WTF” Email I Got

I had to laugh… and feel bad for this guys girlfriend, because it was just so ridiculous. I get an email asking me “at what point do you think a woman is too manly?” and “I don’t want my girlfriend to look like a man-beast cause she wants to deadlift and do muscle ups now” REALLY?! I had to reply and ask him if his email was a joke.

It really sucks that this even happens, especially to girls who have an athletic background and desire something more than the typical gym routine. Unfortunately, this guy WAS serious, and people like him cause for a lot of women to shy away from lifting heavy in fear that they will start to look manly. What the hell is manly anyway? Is this manly?:

   

 

I don’t think so… I mean, these are some of the best most competitive women in the CrossFit community! It’s a shame that so many women (and men, apparently) find this build to be unattractive or manly.

Here’s the reality: Yes, some women’s muscles can develop more than others by lifting heavy. If you have a small frame naturally, that’s not likely though. Don’t check out powerlifters online and then assume that’s what’s gonna happen to you. I mean come on, they lift hundreds of pounds, eat like crazy to maintain their training regimens, and a lot of them take steroids. If you don’t plan on doing any of that they the probability of you looking like them isn’t likely!! Embrace your natural frame, don’t be afraid to lift heavy shit, and focus on being healthy, not skinny.

What do you guys think? Have you struggled with the idea of “getting too bulky” because of what the people around you deem as “pretty” or feminine?

Rx Girls Miami – 05.18.12

18 May

My Husband’s New Favorite Meal

This came from an old recipe my mom used to make when I was younger. I asked her about those “sticky garlic chicken wings” and what the secret was to getting them so gooey and tender. The answer: butter.

SO, Danny and I have recently re-introduced grassfed butter, milk (low-heat pasteurized), and heavy cream into our diets. I started doing it when I wanted to put on weight/muscle right before I got pregnant. Now it’s just become part of the diet again, and I haven’t had any of the ordinary “side effects” you get from plain old dairy in the store because it’s super clean and as close to raw as you can get. Because of the low-heat pasteurization of the milk, you get all the good bacteria and enzymes that help with digestion and intestinal health.

ANYWAY, here is the recipe for Sticky Garlic Chicken thighs and Broccoli

Ingredients:

  • 1 Pack Boneless, Skinless, Organic Chicken Thighs
  • 2 Tbsp Grassfed Butter
  • 3 Scoops Minced Garlic (or however much you like)
  • 1 Bag Frozen Organic Broccoli or Brussel Sprouts (or both!)

Directions:

  1. Heat butter in large pan with garlic. Allow garlic to brown, about 5 min.
  2. Turn up heat and add Chicken Thighs. Brown on each side, about 3-4 min.
  3. Lower heat and stir in broccoli (make sure you get all the garlic and juices mixed up). Simmer for 10 min, covered.
  4. Remove cover and reduce heat even more, about 5 more min.
  5. Serve and top with extra buttery garlic sauce.

Awesome! Enjoy  :)

RX Girls Miami – 05.07.12

7 May

Overcome Being Negative!

It’s been a while… I have a lot going on and mostly I’ve been posting on my preggo blog about my workouts and stuff. Sorry for neglecting RX Girls!!

Anyway, this topic comes up a lot at the gym. Negative thoughts during difficult situations. Whether it be your workouts, your body image, or stressful events going on in your life, giving up power to something outside of your control is never a good thing. What IS a good thing is the fact that your actions and emotions are controlled by your thoughts. Learning to have more control over negative thinking, although it seems hard, really isn’t. All it takes is practice and willingness, really.

Example: “I’m too fat/weak/out of shape to do that”

If you continue to think that way you won’t get very far, obviously. SO – how about let’s start by making a list of 5 negative thoughts you have about yourself. Whatever they might be… “I hate my job” , “I wish I could ______”, “I hate my _____”, etc. Now for every one of those, write down THREE steps you can take to change those things for the better.

One trick I use with my workouts, for example, is refocusing my thoughts on something else. Running is a weakness of mine, so when I hit that wall during a workout where I feel like I need to stop because it’s burning, i’m hyperventilating, or something like that I refocus and tell myself to BREATHE. Refocusing my thought to something productive makes me forget about the stupid limiting crap.

Also, changing “I can’ts” to “I want to” is a good way to refocus thinking. If you always think you can’t do something it’s gonna be even harder to make it a reality. Instead, think of how you really would like to be able to do it, whatever “it” is, and come up with a strategy to get there. That’s how I first got my pull ups, handstand push ups, and PR on my lifting.

I’ll leave you with a few quotes:

“We cannot choose our external circumstances, but we can always choose how to respond to them.”

“Life is 10 percent what happens to me and 90 percent how I react to it.”

“Life is as easy or as hard as you think it is.”

Stay positive people!!! … and stay tuned for a recipe next week!

Rx Girls Miami: 04.10.12

10 Apr

Here’s a Quick Breakfast Idea:

Buy some of those frozen sweet potato fries from whole foods or trader joes and bake them for 10-15 min.

Fry up some eggs in coconut oil and add a little garlic sea salt.

Serve on top of a bed of spinach. Yum!

Rx Girls Miami – 04.01.12

1 Apr

Stop fooling yourself! (how could I resist the lame joke?) You are capable of MUCH MORE than what you tell yourself. Almost daily I am met by someone who doesn’t think they can do something. Someone who actually believes that some movement or circumstance is going to be too much for them to handle. NOT TRUE! Not if you stop limiting yourself with negativity about your so-called weaknesses.

Strengthen your mind first. What are you good at? What makes you feel confident? Use THAT to get you through hard times…

Better yet, in life, it’s our challenges that show us who we really are. Challenges and hard times are what you learn from, so how do you handle a challenge? Do you run away or do you face it with confidence that you can get through it?

I know what I do, and I say fuck that! I break things down to be more manageable in my mind so I can feel confident going into it. I mentally prepare myself for what’s to come because I KNOW it’s not gonna be that bad… and honestly, it never is.

RX Girls Miami: 03.19.12

20 Mar

I don’t even know what to call this recipe… The other night I was hungry and mixed a bunch of random stuff in the house together. It came out awesome! One of the sauces I love to make is a coconut tomato sauce. Almost like the primal version of “ala vodka”. Now keep in mind this recipe is not “paleo”, it has black beans in it and the tomato paste came from a can! Regardless, you can always make your own tomato sauce and take out the beans if you want to…

Ingredients:

  • 1 Pack Ground Buffalo meat
  • 1 Can Tomato Paste
  • 2 Cloves Garlic (I love garlic!)
  • 1/4 Cup Coconut Milk
  • 1/2 Can Organic Black Beans
  • Few handfuls of spinach

Directions:

  1. Melt some coconut oil (or oil of your choice) in a deep pan
  2. Add garlic and saute until slightly brown
  3. Add meat and do the same
  4. Stir in coconut milk and tomato paste until well blended and lower heat. Simmer for about 15 min or so
  5. Add spinach leaves and beans, stir and simmer for another 5-10 minutes until spinach is wilted.The more spinach, the better

 

Serve and enjoy!

 

RX Girls Miami – 02.26.12

26 Feb

RX Star Weekend Workshop

This weekend CrossFit Soul hosted the RX Star workshop, which was awesome! If you have a chance to do one of these in the future, I would highly recommend it! Every single girl that attended either got their first pull up, handstand, or handstand push up. If you already had those things, you learned skills to perform those movements more efficiently. On top of that, the goal workshop was a great way to learn about focusing on strengths and using positive self talk to get you through challenging events inside and outside of the gym. Great weekend!!!

SO – my thing was strict pull ups. I had them before I got pregnant as I was working toward my muscle up. I could do 5 strict pull ups and 10 ring dips. Well I have gained almost 10lbs of baby weight now and lost my dips and I THOUGHT my pull ups. I’ve been using this skinny red band to help me continue to work them. This weekend I did 3 strict pull ups unassisted… awesome!

We also did “Helen” with a partner:
3 Rounds for time of
400m Run
21 Kettlebell Swings (35lbs)
12 Pull ups

our time was 11:06. I did all the pull ups unbroken which was my goal (my partner didn’t have pull ups), and we split the kettlebells and runs. Lots of fun!

CrossFit Soul plans to do A LOT more with women in the community in the months to come! I will keep you all updated as we plan new events focused on empowerment, goals, and skills.

Rx Girls Miami – 01.26.12

27 Jan

Follow Me!!

So I have an announcement to make to my loyal followers: I’m pregnant  :)

If you would like to see what I’ll be up to during this new chapter in my life, I have a more personal blog that I’m using as a training blog.  CLICK HERE to be taken there and add me to your feed. Enjoy!

If you live in the South Florida area, come out to the Seminole Hard Rock Casino this Saturday to watch the all women’s competition “The Heraean Games”, hosted by Sarah Wilson of Fashletics. 3 Individual and 3 Team Events. It’s gonna be awesome!

Rx Girls Miami – 01.11.12

11 Jan

Hey Ladies!! Happy New Year! It’s been a while and I have A LOT going on… I will update you all about that someday soon. For now, I wanna just catch up and say hi to all the new followers I have since we started our nutrition challenge at CrossFit Soul. I have had this blog for a couple years now so even though I don’t update as much as I used to, there is plenty of stuff to read in the meantime!

First things first, we have an AWESOME seminar coming up for WOMEN ONLY next month at CrossFit Soul. Carey Kepler from CrossFit Central and Aly from Rx Stars will be coming over to give a weekend retreat full of confidence building, skill work, motivation, and tips and advice to be the best YOU can be! I highly encourage all of you to attend!! It’s gonna be a really fun weekend with the girls, which I know most of us can always use. This is the first event of this kind in Florida so make sure you don’t miss out!!

The deadline to sign up is coming very soon so please register ASAP! You can find more information on how to register at www.rxstarchampion.eventbrite.com. You can also check the Facebook page HERE to find out more about the event.

Until my next post, I’ll leave you all with a recipe for some paleo “chunky munky ice cream”, created by me! No sugar, no sweeteners, just four simple ingredients:

stolen picture of paleo ice cream, since i ate mine so fast i counldn't take a pic!

  1. 1 Frozen Banana
  2. 1 TBSP Unsweetened Cocoa Powder
  3. 1 TBSP Coconut Milk
  4. 1 TBSP of either almonds, walnut, pecans or macadamias
  • Add all ingredients to the food processor or blender.
  • Pulse several times until banana creates a smooth “ice cream” consistency. I
  • If you need to, stir it up some and keep blending till smooth. Enjoy!!!

Rx Girls Miami – 12.05.11

5 Dec

I can pretty much use banana for everything… anytime I want to duplicate some sort of breakfast recipe banana or egg usually does the trick. Now if you’re allergic to banana… well, I don’t know what to say. That sucks! Just kidding, I’m sure you can sub some sort of almond or coconut flour but I’ve honestly never tried it. This recipe though, calls for only 4 simple ingredients and it satisfies my desire for a larger breakfast menu! Sorry about the pic, I started eating it before I decided it was good enough to share with you guys!

Pumpkin Spice Crepes

 

Ingredients:

  • 3 Eggs
  • 1 Banana
  • 2 Tbsp Coconut Milk
  • Pumpkin Spice to taste

Directions:

  1. Place eggs, banana, and coconut milk into a blender and mix until smooth.
  2. Stir in pumpkin spice.
  3. Pour a thin layer of mixture into a pan coated with coconut oil and cook on medium heat, waiting for the top of the crepe to bubble up almost completely.
  4. With a large spatula, carefully fold over edges until you can flip crepe over.
  5. Cook another minute or so until crispy on each side.
  6. Top with pure maple syrup, honey, fresh fruit, bacon… whatever you want! My husband suggested bacon would be awesome with this. I think that stuffing the crepe with bananas or berries would be amazing… even some almond butter. Get creative!

 

Please share your thoughts!

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