Primal, Paleo, Gluten Free...the list goes on

"Don' let perfection, get in the way of good enough.." Mark Sisson from his book "Primal Living in the Real World."  An incredible website that I was introduced to by an avid CrossFitter.
Primal Living..Paleo

That just struck me being such a highly driven person.  I stopped to think about how many times I fight off negative feelings, because my expectations of myself were not met.  Well, this can be really draining, because someone is going to bother you, think the wrong of you, or take you for granted..it is just the way life is.  In reality I need to remind myself "Don't let perfection get in the way of good enough."

Yes, yes I am going to make that my quote of the week. Getting distracted by the other green grass, rather it is a physical goal, an accomplishment, a job, the list goes on and on..can again drain you.  This isn't meant to be a negative blog, but a transparent one.  I am not perfect with this whole health and wellness aspect, nor do I want to be.  Sometimes the worst failures and the worst mistakes have made me a smarter person in the long run. I copied this quote on a sticky note and placed it on my office desk.  Seeking perfection can be a hidden stress.  One knows I keep hearing the cause of all this going on is...STRESS!

You need to let go of some dreams so that other dreams can come true.  You need to let go of that missed workout and make the next one even more intense.  You need to let go of that cheat meal (for me sometimes that tub of peanut butter just won't stay shut) and get back on track.  You need to let go of the fear of not achieving perfection.   Time that has passed won't come back, so we need to embrace each stage even if the perfection isn't apparent.

I hope you let this quote sit in your conscious this week and contemplate what it is that I want to do, regardless if it isn't perfect, but sure would make you happy if you tried.?.?.

My Gluten Free Biscuits on a Monday morning....eating this made my Monday so awesome, because I didn't feel restricted.  Of course I ate enough not to go over 30 carbs for breakfast and I savored each bite and ate my protein first :)
I followed the recipe that was on the package of the Namaste Biscuit Flour

For the 2 tablespoons oil I used coconut oil.
That baked nicely and the source of fat was a good source.
1/3 cup equals 130 cal, 30 carbs, <1 gram sugar and 2 grams fiber

Abe's Market

This is the website my mother and I used to find this line.  Like I mentioned before I am seeing this brand in the local grocery stores and health stores.

By the way I do not sell this brand :) I just like providing you with the information on a place to get it, to try and save you time.

Namaste

Namaste Sugar Cookies 

         I followed the recipe that was on the package.  

This brand is made in a Dedicated Facility Free of: 

Gluten, Wheat, Soy, Corn, Potato, Peanuts, Tree Nuts, Dairy, and Casein.

I must say though I did not come across this myself, my mother actually got me a box filled with a variety of these mixes from Namaste Foods.  I have seen these more recently at local grocery stores and nutrition stores.  

Here is the link she provided for me: 

Natural Foods and Products

I like baking for my family.  It is so fulfilling to see how much they enjoy what I bake.  It is even better when the food is allergen -friendly.  My son likes to add his creativity to my baking.  I had gone downstairs to get something and when I came back he had added 2 cherries from the fridge.  I like his way of adding to my recipes.  It gives them ownership in eating healthy.  Yes, it is still a cookie...but it avoids all that processed stuff that the other mixes have.  

My 2 cents on eating...

$.01= Make is as simple as possible.  People know what is bad...what is bad is not watching what is bad that we put into our bodies.  Simple. 

$.02= Mistakes happen...get focused and make your internal system happy again. 

How happy is your system? 

Kima

Number 1...overrated.

Sweet Potato and Chia Seeds
1/2 cup sweet potato
A dash of cinnamon
1 tablespoon chia seeds

Tip: I cut back on the amount of carbs, because the topping adds a bit of fat and calories. The chia seeds also adds a touch of fiber and the cinnamon helps with blood sugar.


I had an interesting conversation with a lady who has older children.  I find that these kind of women are good to be with, because they have been through your stage in life. Plus they have survived to tell about it.  I have found myself in a bit of limbo of what to do now.  It really helped talking with my hubby and listening to my WBC app, along with my Joyce Meyer podcasts. Living vertically, literally helps you to  stay in alignment.  It doesn't mean you won't have problems, but it just means you realize that their is so much more to life.

Our weekends since December have been devoted to wrestling.  Our little son is coming into his own and I find myself sitting or standing at the meets for at least four hours.  Not to mention all the craziness of homework and practice times.  This is a true test of time for our family life.

Like the lady said, "There comes a point in time when it is less about us and more about them (our kids.) That is so true.  Yet, in society you can be made to feel that you should come first no matter what.  In some aspects ok, I get it. But for me, my kids are first.  I do not write this blog to judge others, but to share with others how it is okay for you to be you.

I admit at times I drift and begin to think about what it is that I still want to accomplish and especially in the realm of fitness.  Well, shortly after that I realize that my kids and husband are the ones who need my time and attention.  So, you won't find "visual motivation pictures," status buffing titles, or bling bling here.  When you read this you will see a mother who needs an outlet, succeeds in every day life with balance and determination.

No award can be given that can replace the personal love you have for challenging yourself and making your health a priority.

Until the next hoodie, stocking cap, layer wearing workout....
Train for you or for someone you care about, not the "likes"
Kima

Practice, makes you better.

"Mom, can we leave early to work on my sit ups?" This is what my 6 year old asks over dinner before we all leave for wrestling practice.  When he asked it just made me glow inside.  It wasn't a picture perfect story  of how we got to that question.  I learn from my kids as much as they learn from me.

At the beginning of the season at a practice B had lost a live wrestle with his partner, so in return he had to do 10 sit ups.  This was the first time he was asked to do this by someone else.  I sat there and watched him struggle to even get one sit up. This challenge brought on a determination like I haven't seen before in him.  All other physical quests,  even riding on 2 wheels never brought this side out in him.  B set the goal that he wanted to get 5 sit ups before wrestling ended.  We set a plan to practice at least 3 times a week aside from his other activities.  This is what spurred on his question.

You really have to model what you want your children to be.  If I don't walk the talk then I am devaluing what I have to say.  If you make fitness and health a priority for yourself, do the SAME for your children.

Some may think that being a mom gives you less time, but in reality it just makes you use your time more wisely.  I love being an example of a healthy lifestyle for my family.  I love showing them that if you work hard and stay focused you can achieve to become better. It is even better when I see them enjoying a healthy lifestyle and good habits.

You got your workout in, did your kids?
Kima

Back from winter break.

My Gluten Free Recipe-

I enjoy cooking with spices, but I have become more aware that spices are now being labeled gluten-free. Spices are a nice method you can use for "spicing," things up with the same foods.

I am and always will be the biggest fan of sweetest potatoes.  I have more energy when I eat these and I feel leaner. If you have read Paleo they are now considered "Paleo."

For my hubby I made his sweet potato with a dash of pumpkin spice.  This adds flavor and he gave it a thumbs up.

The highlights of my week back to school.
The most important things I do in my life can't be put into a resume...

1: The little guys at wrestling giggling while attempting to do handstands before practice.  They inspire me that even after many non-successful attempts they were still enthusiastic and persistent.

2: My 5 year old daughter rocking the sit ups at gymnastics and smiling the whole time.

3: My kids asking me for seconds on the brown rice pasta with the gluten free tomato sauce at dinner.

Find happiness in your week.

Taking a break from posting on FB, so  please check back with the blog or you can sign up for emails when I post.

Kima

Where I left off...

         2012 ended with so much to do with all the holidays and parties.  My blog had to take a break, a little late but Happy New Year!  At times in the year you might not hear from me for a while, but know I am always thinking about my next post.  I take those breaks when my family life needs more time.  I believe in family first. I also believe in quality posts, so if I have nothing worth saying I won’t just post to post.  This whole blog comes from the soul, I will not “sell,” out.  

        I  took some time before I set my resolutions by finishing "Motiv8Nu."  I  highly recommend selecting this one if you need some direction.  It encouraged me to journal and to discover what it is that I really want out of 2013.  

If you follow this blog this year here is what I will be sharing with you: 

*  My gluten- free journey  (recipes and quick tips)  After mis- diagnoses and medications, this is the result of what I have chosen to do.  I went to the doctors and I got all different answers but never a cure.  That is when after my nutrition course I took, I began my gradual cut back, to totally eating G-Free. This was the first time I had learned about an allergy to gluten.  I have been doing this for the past 2 years and when I slip, I feel it.  After this holiday and the worst of it so far, I am becoming even more cautious.  I could go to someone, but there are a lot of free resources you can find.  Which I will be sharing with you via this blog. There is contradicting information if testing is even valid.  Please note though,  I am a whole food eater.  I am weary to say "Paleo," which is just as common as "gluten- free," nowadays. This is NOT a fad diet, but a necessity for me. My family on the other hand enjoys it when I make a gluten free meal.  Switching out a few meals is good, but be cautious if you go extreme.  I will write about that later on. I am excited to share with you how we live in that aspect.                                                                    

* Workout Videos- At times you might see my husband or me in the videos.  I really can’t tell you what you will see.  We just video when we feel it.  Sometimes it might be hardcore or it may be recovery. Check out our Youtube station to watch!

*  Anything and everything in between: No just kidding.  I believe strongly in connecting the mental aspect, the spiritual aspect, with the physical aspect in training.  People are on such information overload, that one does not need another “how-to,” site.  When you read my fitness journey you get food for the soul.  When the first two aspects are in balance, it allows for the physical one to become better.  Without a balanced mind and spirit, the body cannot follow.  

If this sparks your interests, subscribe to my blog.  You might not see a lot of followers, but I am never one  for quantity over quality.  Thank you to those who have subscribed, left me messages, and made comments.  

In peace, love, and happiness for 2013, 

Kima 

Chapter 5: Almost half way there. Time to get S.M.A.R.T.

Chapter 5:

A fellow friend asked my husband, "What does your wife do? I can't tell." Randy said, "It depends but mainly running." His friend's question made me laugh and start to ponder what is it that I do?  I love fitness so much that I find it hard to pigeon hole myself to just 1 thing!  Look I have no desire to be a pro at any one thing. The sea is large out there and I just want to be personally great at whatever it is that I do.  I guess that is what led me to my fascination with CrossFit.  In CrossFit you train so that you can lift heavy, run far, run fast,  have agility, no matter what the challenge is you are able to do it respectfully. That is quite a goal to have.  So, how do I make it a S.M.A.R.T. Goal?

 Staci Boyer writes about S.M.A.R.T. goals in her book "Motiv8Nu."

Specific: I train to have a strong enough heart to run a respectful half marathon time. I train for speed to keep a 7:10 5 K pace. I train to be able to do 5 pull ups and a solid 20 push ups.  I train to keep lean muscle mass. This is when I feel at my best and the most motivated to train.

If the workout helps me in any one of those specific areas I am game.  So for a stint I might be boxing, then off for a stint of bikrim yoga, or CrossFit (I have a heart for oly lifting) all keeping it to my specific objective.

This allows me to stay in shape and to carry muscle, but not to much to where a half marathon would be over challenging.

I think it is important to know that I take things to an extreme.  Listening to my body is usually the key for when it is time to switch and move onto my next S.M.A.R.T. Goal.

Measurable:
For distance I train 3 days with a plan that allows for 90 minutes of cardio in at 150-154 bpm
For speed I train 3 days with Tabata
For strength I work my lifting routine 5 days a week
To keep lean I add intervals through CrossFit WOD's 3 days a week

Attainable: I can't train for all of these areas all of the time.  Depending on which season I am in depends on which one I am specific about and measuring.  To make it attainable I set the days per week and the amount of weeks I will devote to my S.M.A.R.T. Goal.

Time Bound: I do races for distance and speed. Spring (April-May). Summer beginning (June). Fall (September) At the end of each month I assess push ups and pull ups. A tape measure is the best for me with lean muscle mass at the start and end of  a workout program. The scale just frustrates me.

As you follow me through my journaling you can see what phase I am in and what my thoughts are.  Having taken the time to journal my S.M.A.R.T. Goal it helps me to decide what "stint," I should shift my focus to.

For clarification I am in my strength S.M.A.R.T. Goal and I have set my time for these past 4 weeks, I will be reevaluating after Christmas.  If you have followed my blog since late November you would have read through each weight lifting routine for each body part.  If not, glance through the previous posts to see where I have been for the past 4 weeks with my weight lifting program to build lean muscle.

My last body part to write about it my leg routine, because it isn't one that you traditionally read.

Leg Workout
I tend to have larger legs, so I train this muscle group in my own unique way.  I train my quads with less emphasis and focus more on my hamstrings.  Plus with running it needs to be a strong effective muscle group. This is my plan, make your assessment and see what kind of routine you would do.

Hamstrings All done with sets of 4 tradition style heavy weights 12 reps at the most with a few sprinkled in drop sets.  Consistent with the exercises, but changing which one for drop sets yields good results.

1) Laying Leg Curl
2 ) Single Leg Curl
3) Stiff Legged Deadlift (By far the best for development)

Quads 6 Sets, 4 sets reps of 15 increasing the weight after each set.  Last 2 are drop sets with a hold at the top.

1) Leg Extensions

I get squats in with whole body movements through out the week.

The whole let's do 20 reps of light weight is not my style.

What is your style???
Kima