Monthly Archives: April 2012

Motivational Monday: What Doesn’t Kill You

I’m sure you’ve heard that what doesn’t kill you makes you stronger. One day when looking for motivational pictures, I came across this one below. It was an instant favorite and I think of it often during CrossFit workouts!


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Posted by on April 30, 2012 in CrossFit, Motivation


Sunday Success Story: The Unconquerable Dave

Today’s success story is Dave. His transformation over 1 year using the Paleo/Primal diet is AMAZING!

This story should be proof that ANYONE, regardless of current weight or health issues, can change the way they are!

Here is Dave’s before picture:

ToJesse 20


For his after picture and to read his personal emails, click the link below!

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Posted by on April 29, 2012 in Success Story


Reebok CrossFit: New Shoes

As mentioned in Saturday’s post, Fight Gone Bad, we had our body fat percentages checked again. Jennie, one of the owners of CrossFit Jackson, was the one checking us. When pinching the fat on my leg, she suggested that I start running some to get rid of some of the fat in that area. Brett and I were already going that afternoon to look for some running shoes for him. He has been wearing the same shoes since well before the last Chicago marathon he ran (2010). It was definitely time for him to get some new ones! While he was trying out some shoes, I looked around as well.

While in the store, there was a trivia question. If you answered it correctly, you got to spin the wheel for a variety of deals. The question: There are four states that begin and end with the same letter. For example, if it starts with an R it ends with an R. What are they?

Well, we ended up being the first ones to answer the question correctly, so Brett spun the wheel and got a $2 off coupon. Not a lot, but definitely a nice little surprise!

Brett ended up getting these Reebok Fuel Techno shoes.

…and I actually ended up with a pair, too.

Reebok Women’s Realflex Transition Cross-Training Shoe

These shoes are super light! I ran around the store in them and wore them for the rest of the day Saturday. Once I get a run in, I’ll let you know how they feel! They’re just a little more motivation to run! In addition to the motivation from shoes, my students took the TCAP this week. I will probably be running this afternoon to release some of the stress built up from that!

Why did we go with Reebok? Well, I’m not 100% sure, but this could have been a bit about advertisement. We love the CrossFit Reebok commercials!

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Posted by on April 27, 2012 in CrossFit


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One of Our Favorites: Bacon Quiche

This is the only quiche I make anymore. I make it every couple of weeks. We eat it for any meal. It’s a bacon lover’s dream!

Bacon Quiche


  • 10 eggs
  • ~3 oz. canadian bacon
  • 1/2 lb bacon (nitrate and hormone free, uncured), cooked and broken into pieces
  • a couple handfuls of spinach leaves
  • salt
  • pepper
  • garlic powder
  • onion powder
  • Preheat your oven to 350 degrees.
  • Grease an 8 x 8 pan or 9 inch deep pie dish with coconut oil or bacon grease.
  • Whisk ten eggs.


  • Add a small amount of pepper, salt, onion powder, and garlic powder into the eggs. This picture shows how much a use. It’s probably close to 1 tsp for each one.


  • Tear or cut up the spinach leaves.
  • Cut up the canadian bacon.
  • Put the bacon pieces, canadian bacon, and spinach leaves into the greased dish.
  • Pour the egg mixture over it.


  • Cook for 25-30 minutes or until the center is no longer jiggly. :)



Posted by on April 26, 2012 in Gluten-Free, Paleo, Recipe


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Carrot Banana Muffins

For breakfast this week, I made some Carrot Banana Muffins! They have no added sweeteners, but you would never know it! They are delicious and we LOVE them!Ingredients

  • 2 cups almond flour
  • 2 tsp baking soda
  • 1 tsp sea salt
  • 1 Tbs cinnamon
  • 4 ripe bananas
  • 4 eggs
  • 1 tsp apple cider vinegar
  • 1/4 cup coconut oil
  • 1 ½ cups carrots, shredded
  • ¾ cup walnuts, finely chopped
  • muffin paper liners
  • two scoops protein powder (I use chocolate).


  1. Preheat oven to 350℉.
  2. In a small bowl, combine almond flour, baking soda, salt, protein powder and cinnamon.
  3. In a food processor, combine bananas, eggs, vinegar and oil.


  1. Transfer mixture to a large bowl and blend until completely combined. I use my food processor for all of this.
  2. Fold in carrots and walnuts.
  3. Spoon mixture into paper lined muffin tins.
  4. Bake at 350° for 25 minutes.


This recipe was adapted from the one found here.

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Posted by on April 24, 2012 in Gluten-Free, Paleo, Recipe


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Motivational Monday: Get Fit

So this week’s motivation is a little different. Brett and I are going to Jamaica for our five year anniversary in June! A lot of our motivation right now is to look better in pictures from that trip than we did on our honeymoon trip to Mexico. This is a picture from our honeymoon:

That was five years ago and we had each put on some weight since then, but I’m feeling confident that we will look a little stronger in our Jamaica trips than that one. There are some beach pictures from 2009 that I could show you, too, but they are truly embarrassing. It’s the reason I always referred to myself as the “fattest skinny person.” Now we just try to picture our healthier selves on this beach below.

So how do we get there? Well, if you’re reading this blog, I’m assuming you know that we’re paleo and what some of that involves. An equally important part of our journey is CrossFit, too! In case you aren’t sure of what CrossFit is….and for the sheer thrill and wonder and pleasure of watching, enjoy the CrossFit video below! Even though my muscles are dying today from Fight Gone Bad, this video makes me anxious to go back for another workout!

This video can be found at

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Posted by on April 23, 2012 in Motivation



Sunday Success Story: Stephanie Cederno

Today’s success story is an incredible one! Read her story and see her before and after photos! INCREDIBLE!

*This post has been copied from

Sunday Success Story: Stephanie Cederno

Written by Travis | posted in CrossFitPaleo DietSuccess Stories | 3 Comments

 Sunday Success Story: Stephanie Cedeno

Sometimes you meet people on your journey through life that leave you branded with their story. They fought through the difficult times when life boxed them in, and came out the other side with more determination, and even more fight. Now, nothing can stand in their way.

Here is Stephanie’s amazing, and difficult at times, journey through life in her own words.

When I tell people that I am in better shape both physically and mentally at 30 then I was at 10, 15, and 21, people often look at me in disbelief. I was always the “chubby” kid that was medically excused from recess and never was a part of any sport, not even as a spectator.

I was born with scoliosis and Arnold-Chiari malformation, a rare genetic disorder in which parts of the brain are formed abnormally. I had corrective surgery at the tender, yet, very brave age of 13. Although the surgery prevented further nerve damage, some of the damage was already done. It left me with weakened shoulder and upper back muscles. But even worse it left me with a chronic pain that made my teens and 20s unbearable and downright miserable.

 Sunday Success Story: Stephanie Cedeno

Throughout my 20s, I lived like a zombie, a walking dead of sorts numbed by high doses of painkillers.   I took up to 3600 mg of a nerve pain medication, enough to knock down a horse. The medicines were designed for diabetic nerve pain and to control seizures in epileptic people.  My primary care physician told me once she was surprised I wasn’t slithering across the floor like a slug.

The medication slowed my system down to the point where I would fall asleep faster than any narcoleptic (many times at the wheel, yikes!) and my metabolism was not just slow, it was at a complete halt. That metabolism stall caused me to hit a record weight gain that made my back pain ten times worse, and my mental state of mind in perpetual negativity.

I would often wonder what quality of life I would have and had resolved within myself that this was the life I was destined to live. A life of pain and discomfort, a life of misery and discontent. I labeled myself a medical incompetent person who would never find relief.

Inadvertently, I had become plagued with a much more chronic disease, one more powerful than any physical illness, the disease of negative thinking.

As I approached my 29th birthday, I begin to think about the life I was living. I wanted to be healthy feel alive. The pain medication stripped me of any sort of life, and I walked around numb and almost cathartic, as the pain continued.

Something within me began to awaken, or at least was trying to, but I wasn’t quite ready yet because I was still numb from the medication, and my thoughts were like poisoned daggers piercing away at any attempt to be positive.

I decided to wean myself off all the medication. It was not easy and the withdrawal symptoms, although I was told would not occur, were tough to handle. I was going through a detox, although the neurologist would never admit to it. I began to see some weight begin to drop off, but it was a difficult and arduous journey. That is until I began CrossFit.

Before I began CrossFit, I had dropped around 50 lbs. by reducing my carb intake and eating healthier, but my muscles were still weak, and I was very unfit, and I was still struggling with that chronic negative thinking that was keeping me from becoming active. When I was introduced toCrossFit Ignite in Westwood, New Jersey through my sister, I was immediately hooked. Especially, when I met coaches Steve and Tina, who welcomed me with open arms, and a kettlebell!

It stopped being about weight loss for me and became a total life changing experience from that point on. The community, the love, the sweat, the fight, the battle we all partake together during each WOD began to transform my mind.I began to immerse myself into this whole new world, this new culture, this CrossFit. I was meeting amazing individuals from all walks of life that had one common goal, to live their healthiest and best life. Each time I would struggle to do a press or a kettlebell swing, I would hear them cheering “YOU CAN DO THIS!”. The community, the love, the sweat, the fight, the battle we all partake together during each WOD began to transform my mind.

The positive thinking began to push out all the garbage thinking that had festered and intoxicated my mind. From the moment I stepped into that CrossFit garage, all I wanted to be was one of these CrossFitters, until I realized I already was.

I began CrossFit in April, and already I have seen a tremendous change in my body, but more importantly my mind. Remember that “chronic pain”? Well, the only pain I experience now is from the kettlebell bruises or Deadlift scratches on my shins. No more chronic pain!!!!!!

 Sunday Success Story: Stephanie Cedeno
I am living proof that if you honor your body it will honor you in return. Although certain exercises are challenging, they are far from impossible! My 6 month goals are to perform a kip and to hold a hand stand, and this, I will do because I have seen myself accomplish things through CrossFit that I never thought possible once.

Now, I believe that there are no limits to what our bodies can do. I was given limitations as a child, teen, and young adult because of a medical condition and I labeled myself just that and lived as just that, as a person with chronic pain, both physically and mentally.

Now, the only label I am proud to share with the world is “CROSSFITTER”.

Checkout Stephanie’s site, and follow her on Twitter@Stephyloveslife.

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Posted by on April 22, 2012 in CrossFit, Paleo, Success Story



Fight Gone Bad & Saturday Prep Day

Today’s CrossFit workout was titled “Fight Gone Bad.” and. RIGHTFULLY. SO.

The workout– (Click here to see a You Tube video.)

Three rounds of (listed as men’s prescribed weights):
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Brett went first. He did very well!  He did everything as prescribed above. Here are his rounds.

Round 1:

SDHP, 30. Box Jump, 22. Push-press, 25. Row, 14. Wall Ball, 20.

Round 2:

SDHP, 23. Box Jump, 19. Push-press, 17. Row, 11. Wall Ball, 19.

Round 3:

SDHP, 21. Box Jump, 18. Push-press, 15. Row, 12. Wall Ball, 19.


SDHP, 74. Box Jump, 59. Push-press, 57. Row, 37. Wall Ball, 58.

For a total rep count of 285. IMPRESSIVE!

I used a 15# wallball for about three  shots. I switched to the 10# for the remainder of the workout. My SDHP was 16 kg (32#). I did step-ups. My legs were already jello from the two previous workouts. I push-pressed 33#.

Round 1:

SDHP, 25. Box Jump, 17. Push-press, 12. Row, 8. Wall Ball, 7.

Round 2:

SDHP, 15. Box Jump, 12. Push-press, 10. Row, 6. Wall Ball, 16.

Round 3:

SDHP, 17. Box Jump, 15. Push-press, 15. Row, 8. Wall Ball, 16.


SDHP, 57. Box Jump, 44. Push-press, 37. Row, 24. Wall Ball, 39.

For a total rep count of 199. WEAK!

Here are a couple of pictures from the workout taken by Shea Cooper, one of our trainers.

I'm on the row machine. Brett is watching my calories.

Here I am doing a push-press. Ignore my form, please. My back is arched too much.

There weren’t any pictures of Brett during the workout, but there is one of him post WOD.

Fight Gone Bad

…and a new favorite of mine, because it so accurately pictures how we were all feeling….

Fight Gone Bad

As one of my good friends, Susan, and I were talking about it today, the best two words I could come up with for CrossFit were BRUTALLY INVIGORATING! It may look like torture in those last two pictures, but it’s such a good natural “high.”

Brett and I had our body fat percentages done again today. Our last checks were done March 3. At that time, Brett’s was at 13.8. Mine was at 24.6. Today, Brett’s was 10.8. He’s down another 3%! Mine was at 22.1 today, so I’m down another 2.5%! We’re pretty thrilled!

Today was a prep day around here. I got a quiche, muffins, Chelsey’s Chicken Salad, boiled eggs, and zucchini bread ready for the week. I’ll post recipes this week for a couple of these! I’m looking forward to trying some new recipes this week: Country Fried Steaks and Crock-pot Chicken.

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Posted by on April 21, 2012 in CrossFit


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Elizabeth & Today’s WOD

Since I have nothing interesting to discuss regarding food this week, I’ll post our CrossFit WODs and times from yesterday and today!

Yesterday’s workout: “Elizabeth”


Squat Cleans

Ring Dips

That’s a total of 45 reps for each exercise. 135 total reps.

I used a a 45# bar for my squat cleans and did modified ring dips (on my toes). I finished in 11:23. Afterwards, I got some practice squat cleaning a 65 # bar.

Brett used a 135 # bar and did ring dips from the rings hanging from the ceiling. His time was 18:51.

Today’s WOD:

Three rounds for time: 1000 m row or 800 m run. 50 thrusters (45# guy/33# girl). 30 pullups.

I ran the first 800 m. Ran/walked the second 800 m. Rowed the third set. I used the 33# bar for the thrusters during the first two rounds. Due to my right wrist bothering me (AGAIN…ugh), I did the 22# bar for the last round. I want to improve my form, so I had a medicine ball behind me. I made sure my butt hit the medicine ball at the bottom of every thruster. This ensures that I’m getting to the full depth of my squat. Shallow squats bother me for some reason. I did kipping pullups off a box. I used minimal jumping and maximum arms. My time was 52:35.

Brett did it as prescribed today. His time was 33:29.

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Posted by on April 19, 2012 in CrossFit



Paleo To Go

I’ll be honest. I really haven’t cooked this week. AT. ALL. It seems to be a busy week for us, but I guess it’s been like any other week. I’m currently enthralled in a new book some friends suggested I read. I can’t seem to stop reading to plan meals. We have definitely stuck to the paleo plan this week, though! It is getting easier and easier to do it without a plan. I didn’t even do a bunch of prep work this weekend. I did end up making some Chelsey’s Chicken Salad last night for us to eat on through the remainder of the week, but that’s been it! So far this week, we’ve had turkey burgers and–hmm…what did we have Monday? Maybe “fend for yourself night.” I honestly can’t remember. Tonight we had Don Panchos to go after our CrossFit workout (more about that in a bit). If you’re ever in a crunch and need a quick paleo dinner, I’d suggest this one (or a Jimmy John’s beach club unwiched-no mayo). Above you’ll see the fajitas (beef and chicken) with no rice, no beans, no tortillas, no peppers, no sour cream, no pico de gallo, extra guacamole. Of course, some of those items (pico de gallo and peppers) are paleo, but I just prefer to not have them! That plate right there is only HALF of the meal, so I’ll have an easy dinner tomorrow night after crossfit!

About CrossFit–I just want to take a moment to brag on my husband. I watched him a little bit during the workout tonight. While both of our bodies have gone through transformations, his is much more drastic. He works out five days a week. I am so proud of his dedication to get in shape! He is looking great!

I should also mention that I ran a whole 800 meters today without stopping to walk! There are many times that I don’t make it through the 400 meter. I’m loving this stuff!

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Posted by on April 18, 2012 in CrossFit, Paleo


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