Monthly Archives: May 2012

Balsamic-Garlic Crusted Pork Tenderloin

This recipe was delicious! I marinated it overnight and Brett grilled it! It really is an “easy, must-try.”

YIELD: Serves 6.


4-5 garlic cloves, finely minced or crushed
2 tablespoons balsamic vinegar
2 1/2 teaspoons coarse salt
1/2 teaspoon freshly ground pepper
2 tablespoons olive oil
2 pork tenderloins (about 1¼ pounds each)


Stir together garlic, balsamic vinegar, salt, pepper, and olive oil in a small bowl. Rub the paste all over pork. If you like or have the time, marinate overnight. If not, no worries, it will still be great!

Grill preparation:

Sear the tenderloins on all sides, then grill for about 20-30 minutes, rotating every 10 minutes, until the internal temperature is 160 degrees. Try to let it rest before slicing.

This recipe was found here. There is also an oven version located there.

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


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I know much of this blog most of this blog is concentrated on how to eat well, but there’s more to a healthy lifestyle than that. While diet is 70% of the battle, a very important aspect to being healthy and fit is exercising regularly. I seem to see everywhere that being fit is 70% diet and 30% exercise. I’ve also seen that it’s 60% diet, 30% exercise, and 10% genetics, but I’m no doctor, so I don’t know any of it for sure. However, everything seems to be close to those percentages.

I always hated to work out. Totally and completely true. My sister and a friend used to run together in high school. Anytime I’d go with them (which was not often), they ended up laughing at me because I just couldn’t handle it. In college I took a lifetime wellness class and had to work out some (weights) to pass the class, but I did the bare minimum. After college I lived with a friend who ran all the time and loved it. I may have gone with her once in the six months we lived together. After getting married I started going to the gym with some girlfriends for Yogalates (Yoga/Pilates Fusion) and cardio dance, but I never enjoyed it enough to be consistent. After that I tried Zumba for a while, but I didn’t stick with that long either.

Workouts were either miserably boring or too repetitive. I got bored and never really enjoyed any of it for a length of time. I also just felt like another face in the crowd. Sure, I had at least one really good friend with me on each occasion, but my workouts were lacking a supportive community. How can anyone really stick around for extended amounts of time in a situation like that? I think that’s why I have really enjoyed CrossFit.

I go to workouts now without a best friend or Brett going with me. I’m part of a family-a CrossFit family. Our classes are no bigger than 10-12 people on average…sometimes less. You know everyone’s name…even the newbies. Everyone is encouraged and pushed to reach their full potential. I’m no longer a face in the crowd, but a person with a name and potential.

If you are interested in working out at a CrossFit gym and you are in the Jackson area, check out CrossFit Jackson‘s website.

I read an article today from Invictus CrossFit. The article was titled “Don’t Workout with Strangers.” I’ve copied and pasted it below. It expresses what I’m feeling much better than I did.

Elevators are awkward. They present an opportunity by which you could be uncomfortably confined with several individuals that you have never met. Body odors, loud talkers and space invaders are just a few of the many perils of the awkward elevator situation. And because we know that the ride will end soon, it just isn’t worth making a personal connection with our fellow passengers. Unfortunately, at GloboGyms around the country, millions of individuals are turning their fitness facilities into similarly awkward and unappealing places. GloboGyms are filled with people tuned in to their headphones and doing everything humanly possible to avoid eye contact. There is always some trepidation as to whether someone is going to want to “work in” with you and leave a sweaty trail in their wake. More often than not there is a guy grunting or yelling loud enough for any female of breeding age to hear him from across the gym and look over to see his kipping bicep curl. Despite all of this, millions suck it up and hurry through their workout hoping to make it out of their with as few awkward interactions as possible.

Why do people choose to put themselves in that environment? Given a choice, wouldn’t you rather workout amongst friends who will support and encourage your efforts and celebrate your successes? If not, you’re a sociopath and can stop reading. But if you are like those of us who enjoy the company of others, CrossFit Invictus is the place for you.

One of our taglines and objectives at CrossFit Invictus is “Building Communities,” and it is something we take very seriously. We believe that there is more to elite fitness than just athletic achievement. CrossFit facilitates development of mental fortitude because of the rigors associated with its relative intensity, but more importantly, it fosters friendships in a way that is only typically seen in team sports and certain divisions of our Armed Forces. CrossFit can at once be inspiring and humbling. It presents hurdles that seem insurmountable and the thrill of achievement when they are overcome. It’s precisely because of these rigors and their associated emotions that we grow close to those who share the experience with us. We cheer the loudest for others because we remember overcoming a similar obstacle and know the sense of achievement. Their successes become our inspiration and drive us to achieve even more.

For the most part, this community building is organic and needs very little tending. But it is important to plant the seed. At CrossFit Invictus I ask at the beginning of each coaching session that everyone takes a moment to introduce themselves to anyone in the room they don’t know. I encourage our more veteran athletes to take the initiative to introduce themselves to newcomers even before the session begins. It might seem silly or forced, but it is amazing how knowing someone’s name can change your view of them and your willingness to connect with them. So if you have not made a habit of it already, be sure to shake someone’s hand and introduce yourself the next time you see someone in here that you haven’t met. By doing so, you help us combat the awkwardness that plagues GloboGyms (and elevators) everywhere.

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Posted by on May 23, 2012 in CrossFit


Paleo Chocolate Chip Cookies

Before going paleo, Brett and I were in LOVE with break and bake chocolate chip cookies! We would get them every once in a while to eat on. They never lasted very long, either!

Well, I’ve wanted to try to make some for a while now, but I wanted for them to be good. There are so many different recipes out there, and I wanted to make the right recipe. I actually found a blog post in which BakerGal compared six different paleo chocolate chip cookie recipes (you can find that here). I ended up making the ones that she said tasted the most like regular chocolate chip cookies. Brett and I have to agree! We LOVE these! I even had my mother-in-law and sister-in-law try them and they said they tasted the same!

They appear darker (because of the almond meal), but they weren’t burnt. I don’t have any pictures due to an unfortunate event in which the measuring cup met and shattered the screen on my phone…

Anyhow, here is the recipe from The Food Lovers’ Kitchen:



  1. Preheat oven to 375°F.
  2. In a medium-sized mixing bowl combine dry ingredients.
  3. In a small mixing bowl beat eggs, maple syrup, and vanilla extract with a hand mixer.
  4. Pour wet ingredients into dry and beat with hand mixer until combined.
  5. Melt coconut oil, pour into batter, and continue to blend until combined.
  6. Stir in chocolate chips.
  7. On a parchment-lined baking sheet, drop balls of cookie dough, about a tablespoon in size.
  8. Bake for 15 minutes.
  9. Let cool and serve with coconut milk.
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Posted by on May 22, 2012 in Gluten-Free, Paleo, Recipe


Motivational Monday: So You Have a Good Excuse

Yeah, I’m sure you have a good excuse for why you can’t workout….

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Posted by on May 21, 2012 in Motivation


Sunday Success Story: Johana Pat

The story below is about Johana Pat. She began CrossFit in January 2010 and the Primal/Paleo diet in March 2010. You can read her story below and check out her results 7 months into CrossFit and 5 month into the Primal/Paleo diet.

This article was written by Johana and copied from here.

Johana Pat - Before and After

Johana Pat – Before and After

As a child I was fairly thin but once puberty hit I no longer was ever really thin again. I had never been greatly overweight during my teenage years but I definitely was not comfortable in my weight and appearance. After graduating high school I would go through spurts of working out, lose a little weight, then get bored of the routine of it all and go back to how things were before. This cycle lasted for years, and hit the worst after a break up with a boyfriend that affected me in the worst way. I had gained weight while with him and a bit more after the break up. I was unhappy with myself and what I had let happen.

Come January of this year I was fed up. I knew very well that it is all in my control and that I need to quit half-assing my efforts. I made a promise to myself that this time I will do a ton of research, ask questions, and keep to a fitness plan to lose weight the healthy way. And I did, and I did well. I was eating healthy and doing circuit training on my own up until March.

Johana Pat - KB Snatch

Johana Pat – KB Snatch

In March, after consulting with Your Nutrionista on healthy eating habits, she asked if she could add me as a trial client for nutrition consulting and I agreed. She is the one that introduced me to the Primal Blueprint (Mark’s Daily Apple). I was very hesitant and anticipated it to be much harder than I ever imagined – I mean, come on, no bread, pasta, rice, beans, artificial sugars, AND keep it low carb? But she insisted that I try it for 2 weeks and see how I adjust and if I like it. I was game and decided to dive in headfirst. Surprisingly, it was not as hard as I anticipated and always felt energized and was never hungry.

As I did research on other blogs that eat primal or paleo, I noticed that most (if not all) people that eat this way also do CrossFit. I wondered to myself, what is this CrossFit that they speak so highly of? Did more research again. I was very intrigued at the intensity. So what did I do? More research of course! I browsed for CrossFit gyms in my area and came across more than I ever expected but I decided to contact the one that was closest to me, CrossFit 310 in Redondo Beach, CA.

By this point in April, I had lost about 30lbs on my own already. Then I contacted Kris, the affiliate’s owner, and we set up a time for me to come try it out with the free introductory class. Since I had been doing circuit training I wasn’t too worried about keeping up, but I also had no idea what to expect and I knew it’d be so different than what I’m used to.

I’ll never forget my first experience walking into CrossFit 310. First of all, it’s basically a warehouse, with a huge garage door opening, but I walked through the lobby doors. No treadmills, no ellipticals, no step machines, no weight machines, and no mirrors. All I saw was bars, hanging rings (what, is this gymnastics or what?), barbells, plates, a rope (is this the military or what?), row machines, a punching bag laying on the floor (how are you supposed to kickbox with it on the floor?), and all this scribbling on white boards.

Then Kris came to greet me, asked me some questions about my physical health and I gave him a quick recap, I signed a release form (in case of injury), and genuinely said he’s excited to have me try it. Did a WOD with the rest of the group, which on that day were all ladies who were very welcoming and guided me through the warm up. After the WOD? Felt like I couldn’t walk, but I felt amazing.

Johana Pat - Box Jumps

Following the WOD, he stated, “I’ve never been a great salesman, ever, which is why I wanted you to try it for yourself as opposed to me telling you what it is and selling it to you…if you liked what you experienced, come back for another WOD in a couple days.” And I did just that. After a few more times, we discussed rates and I joined officially.

That was in April of this year, and the transformation my body has taken from then to now is nothing short of amazing. Beyond the physical transformation, I am immensely stronger. Which completely debunks the myth that you’ll get bulky if you lift heavy weights. I fell in love with CrossFit back then and I am still utterly in love with it. Isn’t that what most people strive for? To have a fitness regimen that you wholeheartedly have a passion for and look forward to? Well, I have found that, and would recommend it to everyone and anyone.


Orange Cranberry Muffins

These delicious muffins were our breakfast choice for this week! I’ve always enjoyed the cranberry orange muffins from Starbucks, so this recipe was one I definitely had to try. They are deliciously flavorful! Only con: They are heavier than the muffins I’ve made in the past, but they were still good. I’m going to try to figure out a way to make them lighter…any suggestions are welcome!


Cranberry Orange Muffins
Makes 12 muffins

  • 1/2 cup unrefined coconut oil
  • 1/2 cup honey
  • 3/4 tsp celtic sea salt 
  • 6 eggs, preferably pasture-raised
  • 1.5 tsp vanilla extract
  • 1/2 tsp orange extract
  • zest from half of an organic orange
  • 3/4 cup coconut flour
  • 1 cup frozen cranberries (don’t add extra or the muffins will be too tart)  I used craisins instead of frozen cranberries.
  1. Melt coconut oil in a small saucepan over low heat. Turn off heat and allow to cool slightly.
  2. Meanwhile, combine the eggs, salt, vanilla extract, and orange extract in a large bowl.  If using an immersion blender, pulse a few times to combine. Otherwise, mix to combine with a whisk or mixer.
  3. Add the honey to the coconut oil and stir slightly.  Pour this mixture into the wet ingredients and blend well with immersion blender or mixer.
  4. Measure out the coconut flour.  Since coconut flour clumps, it will need to be sifted if you are not using an immersion blender.
  5. Pour the coconut flour and orange zest into the bowl with the wet ingredients.  Use an immersion blender or mixer to thoroughly combine all ingredients, making sure there are no lumps.  (Since coconut flour does not contain gluten, there is no worry of over-mixing it).
  6. Fold in the cranberries with a spoon or spatula.
  7. Line a muffin tin with paper cups.  Scoop the muffin batter into the paper cups.  (about 3 T)
  8. Bake muffins in 325 degree oven for about 40-50 minutes, until muffins are set and a toothpick inserted in the middle comes out clean.  If you are in a time-crunch, you could bake them at 350 degrees initially, but you’ll need to reduce the heat after a bit so they won’t burn before being set in the middle.
  9. Remove from oven and cool.
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Posted by on May 17, 2012 in Gluten-Free, Paleo, Recipe


Bacon-Wrapped Beef Roast

I just made this recipe up last week. It was really good if I may say so myself.


Roast (3 lbs)

6 tsp onion powder

3 tsp ground mustard

2 tsp ground pepper

2 tsp salt

7 pieces bacon

½ c beef broth


Preheat the oven to 325 degrees.

Mix together the dry ingredients and coat the roast with them.


Place the bacon oven the top and around the sides of the roast. It’s okay if it doesn’t go all the way around.

Pour beef broth in a deep casserole dish and place the roast in it.


Cook for 2.5 hours at 325 degrees.


I don’t have a finished picture due to my phone breaking….. sorry!

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Posted by on May 15, 2012 in Beef, Gluten-Free, Paleo, Recipe


Motivational Monday: Imagine that Day

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Posted by on May 14, 2012 in Motivation


Sunday Success Story: Kristy Griner

This success story is awesome! I was also super pumped because she lives in Tennessee…not too far from Jackson! Kristy’s story proves that you don’t have to go super strict in the beginning to get results. Sometimes you just have to do what’s best for your body. If it works, stick with it!

Copied from

Paleo Success Story: 120 lbs lost, body fat reduction from 49% to 23%, and paying it forward

So today’s Paleo success story is all about 36 year old Kristy Griner and her incredible transformation from a women who weighed 284lbs and was comprised of 49% body fat to someone who now weights 163lbs, is 23% body fat and can dead-lift something that weighs more than your refrigerator.

She was very forthcoming with her story and answered EVERY question I asked.  I have included all the questions and answers below so you can get the most bang for your buck (being that this blog is free that really makes no sense does it?).

I would suggest you read this post with the goal of STEALING IDEAS. Be sure you have a pen and paper handy and write down those things that really strike you. There is a lot you can take and apply RIGHT NOW!

As a SPECIAL BONUS, Kristy will be checking in regularly over the weekend to answer any questions you may have for her. So be sure to leave a comment below.

Alright, I will zip it so you can dig into her wonderful story. Enjoy!


Talk to us about when your weight became an issue for you and some of the details as to why that was?

Weight has been an issue you with me on and off my whole life.  I was overweight in high school and gained more weight afterwards.  It wasn’t easy having skinny, beautiful friends who had boyfriends, while I only got attention from guys so they could get to my friends.

In 1999, I told my dad I wanted to be a police officer.  He took that to heart and dragged my a$$ out of bed one morning to being my training.  I lost 80 pounds and got into the Police Academy.  I was 185lbs and still in crappy shape compared to everyone else, but I passed the academy.

In 2001, I got hired with the San Diego Sheriffs Department (Detentions) and porked out again.  Night shifts were brutal and taco shop runs became the norm.

In March 2007, my husband and I moved to Nashville.  That is where my REAL struggles began. I left my entire life behind (San Deigo) to move here (Henderson, Tennessee) and start a family. At that time I was about 205 pounds.

Things did not turn out like I thought they would. I got pregnant with my son Danny and porked out. Then I lost my job.

I guess it was safe to say I hit ROCK BOTTOM.

What was your peak weight? Did you have any health problems. 

Before I had my baby, I was 285 pounds. I lost 20 after having him, but I was suffering. I had back pain, postpartum depression, fibromyalgia, plantar fasciitis and I was lonely.

I was taking Soma (Muscle Relaxers) for pain and Sevella (pain and depression) on a regular basis.

I was sleeping all day long, crying all the time, and in pain.

What was your breaking point?

My breaking point was when I became a new mom. My body was in such pain that I had no desire to do anything. I felt like my husband didn’t love me anymore. He wasn’t paying any attention to me. I know now, that he was suffering too. I had all the classic signs of depression.

It was not until January 2009 when I finally decided to go to the doctor about all this.  She put me on some anti-depressants.  I was reluctant to take them, but I was desperate at that point.

After a few weeks, my mood started improving. That is when I went searching for a gym and found a diamond in the rough.

Diamond you say? Do tell.

After seeing my doctor, I  joined a weight loss support group called TOPS (Take Off Pounds Sensibly).  I set a goal weight with a doctor and did mild exercise, but the pounds were not coming off.

Then I got wind of Hendersonville First Baptist having a gym which cost $25 a month. I signed up.  I got a free 30 minute session with a trainer and I followed his plan, but I wanted more.  Out of work, I would somehow scrape $20 up and ask the trainer for more.

One day he said, “I can’t help you anymore, but I know who can.”  He introduced me to my angel…Lindsey McDuffie, who was the owner of Crossfit Hendersonville.  There was no way I could afford her services, but I did one free WOD (workout of the day) and I was hooked.

I remember that WOD.  It SUCKED.  I was in pain, I felt like a LOSER, but I wanted more. So I went to my friends and asked if I could clean their houses and wash their cars to pay for my membership so I could continue.

How did you discover the Paleo Diet?

Lindsey slowly started talking to me about my nutrition.  I have lost weight before so I thought I knew it all.   I kept thinking, “What does this 25 year old know about food?” I was reluctant to try Paleo because at the time I thought, “I ain’t gonna eat like a damn Hippy.”

Whoa! Was I wrong.  She convinced me to do an 8 week “Eat your Best” challenge . The goal was to eat my best and she would grade myfood journal and tell me what changes to make.

The hardest for me was getting off dairy. Lindsey posed a challenge to get me off all dairy for 2 weeks. I did that and WOW! She was right…my joints hurt less (good for my Fibromyalgia) and the weight was coming off.

I tested it one day by having a milkshake . The next morning my knees hurt like crazy. That’s when I learned that what you eat today, dictates how you feel tomorrow.

I am not strict Paleo and I probably never will be, but I have learned that everything in moderation.

So explain what these gradual changes looked like for you?

Some people can do the 30 day strict Paleo kickoff, but that was not for me so I opted to make gradual changes.

I ate a ton of pasta, bread, and rice. So for week 1, I decided I was going to reduce my bread intake by 50%.

For week 2, I continued with my 50% bread reduction, but I also had a vegetable with one meal. Then it was veggies with 2 meals. Then I followed that by cutting my bread back by 75%.

Then I had to learn to love salads. I had to lose the ranch dressing, so I swapped it out for Balsamic Vinaigrette Dressing.

I think you get the point. I made small changes until I discovered what felt good.

I also started finding things that could mimic the foods I loved. For instance I started using cauliflower rice vs rice. I could still eat it like a stir fry. The only difference was that I had swapped out the grain for something that fit into the Paleo template.

My weight loss took 22 months, but it was worth it!

Talk about the first month or two? What where some of biggest obstacles and how did you address them?

I’m not going to lie.  The first several months SUCKED.  I never allowed myself to eat CLEAN for longer than a few days before I fell off the wagon.  But I finally understood how crappy I felt when I ate crappy foods.

My biggest obstacle the first few months was WAITING FOR RESULTS. I wanted an instant fix.

I also had trouble getting my routine down mostly because I had no ME time.

I knew I had to make ME a priority, but I struggled with that. I finally had to tell my husband that I was going to be selfish for a while, so that I could get back on track. I mean how could I possibly take care of my family if I was miserable?

What are some strategies you used to make the transition sustainable? 

During the 8-week “Eat your Best Challenge” Lindsay had me take my measurements, weigh myself, take before photos, and I was required to keep and submit a weekly food journal. These little challenges helped me transition into this lifestyle.

How long did it take before you noticed positive results?

Physically, it took a few months to see any results, but after 3 weeks, I was ready to lift heavier, walk faster, and go harder. I was motivated, because I was feeling good about me. I still hated who I saw in the mirror, but knew if I kept doing what I was doing, I would someday love ME. I was right.

Talk about your family and friends? Were they supportive?

Words can’t describe how supportive my friends and family have been. I moved 2000 miles away. We didn’t know anyone in Hendersonville, but the people at TOPS and Crossfit were so supportive.

I also used Facebook as a tool to announce my successes and failures. That was VERYinstrumental in my success because I learned I was not the only one who felt the way I did. I got support when I failed and cheers when I succeeded.

I soon started hearing that I was inspiring others. That motivated me even more. I was even able to get others to join me on my journey. How awesome is that?

My daddy even started working out. He followed in my footsteps. He started eating Paleo-Esque and exercising and has lost 70+ pounds. He is 63 and in better shape than when he was in his 50’s.

Talk about your triggers.

ICE CREAM is my trigger food. I ate it when I was sad and I ate it when I was happy. I love ice cream. To avoid binges, I have what I call “Milkshake Monday.” Every Monday, I treat myself to an ice cream.

CHIPS and SALSA are another treat. When I go out to a Mexican restaurant, my rule is that I only eat the chips till the food gets there.  I know my meal will be healthy, so I don’t feel as guilty.

Give us a sample of a typical eating day for you?

  • Pre WOD: Lunch Meat and handful of Almonds (Protein/Fat) or a protein bar (if I’m lazy)
  • Post WOD: hard boiled egg and 1/2 a sweet potato (Protein/Carb)
  • Breakfast: 3 eggs (cooked in coconut oil), 3 slices of turkey bacon (I love me some bacon), some sort of fruit (seasonal/depending on my mood)
  • Snack: Apples and Peanut Butter (I should be using Almond butter, but I am only human)
  • Lunch: Romaine Salad with cranberries, almonds, and chicken (or what ever meat I have available)
  • Snack: Greek Yogurt with Almonds
  • Dinner: Chicken, Veggies, Avocados (Protein, Carb, Fat)
  • Snack: Lunch meat

I also belong to a dinner club.  Two of my friends and myself prepare 3 meals each and leave it at the gym every Monday.  The meals have to be Paleo.  This ensures we have a minimum of 3 Paleo dinners a week plus leftovers.

How do you deal with treats? What is your philosophy?

I say I am Paleo-esque because there are some things I never took out of my diet.

For example, I  eat Greek yogurt (dairy) and I occasionally have cheese with my omelet in the mornings.  I generally follow the rules of no grains, bread, pasta, rice, or sugar (I do have sugar, but really watch my intake).

If I want to eat a piece of bread I do.  I refuse to be on a diet. I choose to eat healthy instead.

What are 3 habits that you do consistently regardless of the chaos that may be going on in other areas of your life?

  • Workouts: They are an important part of my life now. In order for me to maintain my happiness and to have my family life continue to flow as well as it now does, I have to have my ME time. My husband now has his time too (I am SO excited he is finally on board with fitness and healthy eating. He is on his own journey right now.)

  • Breakfast: This is a MUST for me. I am always hungry and this really get’s my body going and ready for the day.

  • Have food with me: I can’t allow my body to hit “Starvation” mode. I strive to keep my body in a “Zone.” I feel crappy when I am not fueled properly. I always have food on me. They make lunch bags now that look like purses. If I get stuck somewhere, I can simply grab my snacks.

Talk about community and how you use it to build accountability into your program.

Having a community of people is the key to success. I not only benefited from having the Crossfit and TOPS community, but I got involved as well. I am a Chapter Leader at TOPS and I am now Level 1 Crossfit Certified.

I can now pay it forward. I have made healthy living WHO I AM.

Our Crossfit Family does activities all the time. We go white water rafting, hiking, participate in fitness events, organize fitness fundraisers, have girls/guys night outs, etc. I have 125 or more people that hold me accountable. I have 16 WONDERFUL ladies that hold me accountable at TOPS. Then I get blessed with situations like this, that allow me to share my story. How can I ever go back?

What indicators do you use to measure your progress? 

I still use the scale once a week, but mostly I gauge my progress by how my clothes fit. If my pants are tight, it’s time to change the diet and activity again.

What does a typical week of workouts look like?

  • Monday: Crossfit WOD in AM then Endurance WOD PM
  • Tuesday: Crossfit WOD
  • Wednesday: Crossfit WOD
  • Thursday: Crossfit WOD maybe PM Endurance WOD (depending on how body feels. Got to listen to her)
  • Friday: Crossfit WOD
  • Saturday: Long Distance Run or Crossfit WOD
  • Sunday: Rest

Some weeks I take one day of rest and some I take 2. I listen to my body. This week I rested 3 days in a row. I was beat.

How Paleo do you need to be to make this work?

I am not sure if you are familiar with the “Zone” concept. I try to stick to “Blocks.” So if I am a 13 block person it would be broken down like this.

  • 3 Blocks of Protein/Fat/Carb for breakfast
  • 3 Blocks of Protein/Fat/Carb for lunch
  • 3 Blocks of Protein/Fat/Carb for dinner
  • 1 block each snack (total 2 a day)

[Note: A block=1 macro-nutrient. So in the omelet picture above, she has two blocks covered; protein (eggs) and fat (avocado)]

How do you motivate yourself on days when you are just not into it?

My Dad taught me the 5 minute rule. Give it 5 minutes. If you still don’t want to, then stop. To be honest, I look forward to my WODs. That means I have an opportunity to get better. Plus I look forward to coaching or socializing with my Crossfit family. It’s not just a gym, it’s a fellowship.

What blogs have been big influencers?

My biggest personal influences are Lindsey McDuffie (Coach/Owner of Crossfit Hendersonville), Billy and Jessica Shelton (Coaches/Spiritual Mentors), and my family.

[Dean-o-rant: No Being Primal!! This is an outrage!! I'm taking my blog and I'm going home.] :-)

Kristy and the Family

Talk about your struggles now as compared to when you first started.

My struggle now is maintaining. I have gained 3 pounds over the past few weeks and I have to analyze where I am going wrong. I discovered that I was eating a lot of fruit (sugars) and not as much protein. I am going to fine tune that and see if I can get some changes.

I am also beefing up my water intake again. I got a little lax. This is something I have to do for the rest of my life. It stinks sometimes, but considering the alternative, it’s well worth it.

What are some of the misconceptions people have in this space?

There is a misconception that there is a quick fix. There is NOT. I put in 22 months and my blood, sweat, and tears and I will have to continue to do this for the rest of my life.

What are 5 uncommon lessons you would want people to walk away with that they could apply to their journey right now?

1. Love (your) GOD:  This was not my first rule in the beginning, but when I allowed Jesus back in my heart, I started loving myself and the rest fell into place.

2. Love yourself: If you don’t love and take care of yourself, how can you possibly take care of your family.  Once I started doing this and believing it, things started to fall into place.

3. Don’t diet:  I don’t diet. I instead choose to live a healthy eating lifestyle. Diets are a temporary solution to a permanent problem.  I have slowly changed my “diet” over the past few years.  I am still a work in progress.   For me to say I am “strict” Paleo only sets me up for failure.  I choose to do the best I can by living healthy.

4. Accountability, Accountability, Accountability:  Surround yourself with like-minded people. When I discovered Crossfit Hendersonville, that was my answer.  There are over 150 members who are 110% into being healthy.

They have watched me transform and there is NO WAY I CAN QUIT.  If I miss a workout, I get 100 phone calls or texts.

When we socialize, we go to places that serve healthy food, share recipes, etc.  When we food share, it’s healthy.  There is no way for me to fail with my Crossfit Family.

5. Share your story: If you share your story, you can inspire others. Many tell me that I have inspired them.  I feel blessed to know that.

My Dad, who is 62, has been following in my footsteps and has lost 70 pounds and is in the best shape of his life.  He eats a Zoleo (Zone/Paleo) type diet.  He shares his story, and he has inspired many.

Kristy and her dad

What are your goals moving forward?

My goal is to get stronger and leaner. I want to be in the “Lean” category on the body fat charts. I have 3% to go. I have to decide when I want to get strict and just do it.

I also want to share my story and help others succeed and reach their goals. I love being a coach at Crossfit because it has blessed me with so many wonderful people that I get to see as they move forward on their journey.

We all have a journey. What’s yours?


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Posted by on May 13, 2012 in CrossFit, Paleo, Success Story


How to Ease into Paleo: Five Easy Steps to Get You Started

Brett and I made the transition to Paleo in a cold turkey kind-of way, but I know that seems a bit intimidating to many people. I’ve recently heard from several different people in my life that are going paleo, but they don’t know how to go about it. Here is a good article about things to do to get into it gradually.

This post was borrowed from

Unlike me who often throws myself into things cold turkey, many people find that way too confronting and want to know how to ease into paleo with a little more grace and alot less withdrawals, headaches, food cravings and so forth.

If your diet has been filled with grains, pizzas, burger buns, twinkies, cookies and candy, then changing to a ‘real food’ diet and lifestyle can take a bit of getting used to.

So here’s my 5 tips to easing into paleo slowly

1. Start from where YOU are
Don’t worry about anyone else, things you read on facebook, why it’s not working for you etc. Just start from where YOU are and ease yourself into it in your own time. Stop obsessing over how much weight you can lose, getting it all right, time management, meals, cooking, organizing, food, eating out…ahhhh…so much to think about it’s overwhelming! Just realize where you’re at and work on it one step at a time.

Let go of expectations and take this ‘paleo thing’ on as a long-term journey and a process of discovery. Getting back to ‘real food’ and the fundamentals of cooking and nutrition is the best way to claiming back your weight and your health and happiness. It doesn’t happen overnight so have patience and enjoy the journey :)

2. Start with cutting out or cutting down the processed and packaged foods and snacks
A great place to start…if it comes in a packet, ask yourself if you really need it. Replace your common processed foods with something from the paleo diet food list. Give yourself a week or two to make this first adjustment or even longer if YOU need to.

2. Next cut out or cut down on the sugar
Not only the obvious sources of sugar, but this includes grains as well. Grains convert to sugar once you eat them so cut these back and replace with your new foods. If you’ve thought about a sugar detox, you might like to read my review of the sugar detox guide, which I highly recommend. Give yourself another couple of weeks to make this transition.

3. Change one meal at a time
Don’t try to overload yourself with chaging everything at once, just start with breakfast and then once you have a good routine and a few meal options, move onto lunch, then dinner, then snacks. It’s better to do it slowly and develop a long term habit that you can maintain.

If cooking is a challenge for you, start by learning some basic cooking techniques, go slow and enjoy the process. My resident ex-chef Paul hosts a weekly paleo cooking show for us and he shows you how easy it is to prepare delicious, fast and tasty meals. Check out the show and make sure you subscribe to our youtube channel :)

Work on recreating meals that you love into paleo friendly meals. If you love eating a bolonaise sauce with pasta, change it into a paleo pasta alternative such as sauteed cabbage noodles, zucchini shreds or spaghetti squash. You can still enjoy similar meals by changing them a bit.

You might also like to look at my 29 day visual food diary for meal ideas.

4. Cut out the dairy
Many people find this the most difficult thing to do, some people even refuse to do it yet keep questioning why the results aren’t coming. For optimal weight loss results I think cutting out dairy is essential.
You might like to read:

Paleo Diet & Dairy
Can I eat dairy on the paleo diet?

5. Start planning ahead
Eating a ‘real food’ diet means you have to plan, otherwise you plan to fail! There’s no way around this, so you need to learn to think ahead and plan. Eating paleo does make it a bit more difficult to grab foods in a hurry and if you’re busy or stressed you don’t want to reach for the naughties so meal planning is essential to success. Keep snack foods, leftovers, and frozen meals handy so you will stick to your plan.

The main point is to go slow if YOU need to. As long as you are moving forward one step at a time, you will eventually reach your destination.

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Posted by on May 11, 2012 in Uncategorized


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