Whats Next??? Nicole

So I am hoping that you guys have seen so far from this blog that the way I eat, train, live, etc...it is a way of life. Its not a fad. Its not a diet. Its not a temporary thing. I live, eat, and breathe this stuff. Everyday. Also I am always setting new goals for myself. Dec, Jan, and Feb are months of "Off Season" so to speak. They are months out of the year that I wont be competing and I will probably only have one photo shoot in early Dec. Therefore, these months are a great opportunity to put on some new muscle mass. That is what I will be tracking for you guys for the next 12 weeks. As of now I am about 24 weeks from the 15th Anniversary Tri Fitness World Challenge in St Petersburg FL. I will spend 12 weeks adding muscle to my body and 12 weeks leaning out. I will have a few smaller CrossFit competitions I will doing in the first 12 weeks.  I will also be adding my fitness routine practice once a week in Jan, yoga once/week in Jan, and I will be focusing on my Pose method and Sprint work running as well.
Hope you will follow along!

After pic

So since I did say I was gonna do this I guess I will.

I really haven't changed a lot of how I really live.  Only started the Max Fit, Max Recovery, having the Perfect Protein immediately in the AM that was fermented with Probiotics and started CrossFit.

So I guarantee that the main thing that has helped me lean down is the CrossFit!  See I have mainly trained more for endurance and distance. which does cause increases in cortisol and decreases HGH and Testosterone.  So now that I am doing higher intensity workouts, only 2 days a week on top of my usual running, I have seen my overall strength, speed, endurance increase.  So I really like CrossFit!  Before I would do a MAxT3 on occasions, like 1/wk but not as hard as I do when your at the CrossFit gym which allows for more of a "competitive" environment which is a big help for me when I workout.  So here ya go.  Now though again once my CSA box in done for the season and I have to start purchasing all my meals from the store, etc. I will be doing a ketogenic diet and that will allow me to lean out quite a bit more!  So I am excited about that and I will post pics after that and keep you update each day I do that!

I will actually be starting this diet the week after Thanksgiving.

Nicole Preps for Thanksgiving

With Thanksgiving being only a few weeks now I have already sat down and started making my menu! I will be sharing with you guys recipes/pictures/videos/etc for how to have a clean, grain free, dairy free, gluten free, artifical free,  healthy Thanksgiving meal! No reason to throw away all your hard work and your standards for clean eating just for one day of gluttony! We have all experienced the Thanksgiving Day "high and low" from eating crap food and stuffing our faces more than our bodies are prepared to process out! Hoping you guys will follow along and take some of these ideas and recipes and apply them to your Thanksgiving Celebration this year!

Menu:
Garlic and Herb Infused Turkey
Orange Glazed Duck
Sweet Potato Stuffing
Cauliflower Mash "Potatoes" with Mushroom Gravy
Cranberry Sauce

Finger Foods/Appetizers:
Hummus with Paleo Crackers and Veggies
Winter Salad w/ apples, candied pecans, avacodo, and figs
Deviled Stuffed Eggs

Dessert:
Pumpkin Pie with Coconut Cream
Apple Pie w/ Almond Crust
Homemade Vanilla Bean Ice Cream
Almond Coconut Truffles

Last Few Days

Last few days have basically been the same.  Ive been a little busy so didnt workout today.  WOD on Thurs was good and then a track workout.  my 400m time was SLOW! like 1:10.  Gotta get that down!

I have really enjoyed my homemade coconut milk ice-cream!  I highly suggest that!

Started supplementing with Aloe Vera Juice.  Known to increase endurance through increasing the ability of the red blood cells to carry oxygen.  Also good for the digestive tract.  I mix it with my kombucha.

I will hopefully do a kombucha making video tomorrow.

I plan a 20mi run also in the morning with my sis and brother in-law.  6am meeting other runners so if anyone wants to "participate" we will be running from Beach Haven winery.

Turnips and radishes have been the seasonal veggie lately.

Other than that no real changes.

I had a few blue corn tortilla chips with salsa one evening. Also my sis made some cookies but they were actually made to be fairly healthy so when I can get it I will post that recipe.

TTYL

Dale Is Back

I have been out for the weekend with no computer internet access. Was at a Maximized Living seminar.  It is amazing how far we have come over the last few years but at the rate we are going we WILL cahnge the way health care is delivered in American and then the world!

So pretty much I ate all lunches at whole foods - lots of kale and salad. Almost the same things I eat at home.  Drank kombucha and juiced veggies a lot as well.  continued to take all my same supplements. Had some wine at dinner each night.  Also had bottled water to avoid any chlorine and fluoride in the water.  Dinner was "fine" dining at Moon Fish Grill and Tempano, in Orlando.  I had Grouper with steamed veggies one night.  A half fire roasted chicken the other.  

Workouts: Thurs - ran 7 mi, Fri- ran 4-5 at a very hard pace!!(ML docs tend to be very competitive so we were basically racing!), Sat- group MaxT3 workout, Sunday- just a little yoga with my girl friend. Monday- 3.5 mi with 1 mi @ 6min pace.  Today- 6 hill repeats at full sprint.  

meals at home were deer steak and salad both days.  Dinner yesterday was salmon patties and more salad.

Pic above was dinner along with a Salmon patty.

Nicole-Day 4

Starting Day 4 I can already see my waistline coming in. Abs still arent completely popping yet but def getting tighter and more vascular.
6am-Woke up to take Cell Detox and went back to bed
8am-Awake
815:Smoothie: 2 strawberries, Handful blueberries, ice, water, 2 scoop whey protein, 1/2 can full fat coconut milk. 4 egg whites. Juiced: 2 celery, 2 green peppers, 1 lemon, 2 cucumbers, 1 bunch of kale.
830-BM
12pm-Handful of almonds, blueberries, dried apples
130pm-Smoothie: 4 strawberries, 1 scoop whey, ice, 1/2 can full fat coconut milk, cinnamon. 1/2c coconut eggnog.
5pm-6oz chicken, stuffed w spinach, mushrooms, granny smith apples. 1c sauteed veggies with coconut aminos, sea kelp season, and sesame seeds.
730pm- 1/4c vanilla bean coconut ice cream on a gluten free sugar cone
930pm-Body detox
10pm- Bed

Nicole-Day 3

430am-Awake
435-BM
445-1scoop whey fermented w 1 tbsp probiotic. 6 oz almond breeze, 10 oz water.
530-10mins of Jump Rope Drills
730am-Smoothie: 1 scoop whey, ice,water, 1/2can full fat coconut milk, tumeric, cinnamon, 1/4c rasp/blueberries. Sauteed 2c spinach and mushrooms. 3 egg whites. Juiced: 4 cucumber, 1 lemon, 3 carrots, 1 ginger, 1/2 granny smith apple.
9am-10mins of Jump Rope
10am-WOD-www.crossfitsolafide.com
11am-10mins of Jump Rope
1215pm-2 tbsp almond butter, 2 eggs, 2 cups spinach sauteed
230pm-4oz chicken. Juiced: 2 celery stalks, 2 green peppers, 2 cucumbers, 1 lemon
430pm-1/2c coconut milk egg nog, 1/4c coconut milk, 1/2 tsp cinnamon. Small serving of homemade spinach and egg quiche.
7pm-Having a Girls Night Out with some friends at the Looking Glass. I will be having a Crab Cake salad minus the almonds, oranges, and no dressing. I will be adding an extra cup of argula and spinach mix to it. Also ordering sweet potato fries and a hot chocolate minus the cream and drizzle.
10pm-Body Detox
1030pm-Bed

Day 2- Nicole

430am-Awake
432-BM
445-1 scoop whey fermented with 1 tbsp New Chapter powder probiotic overnight in 6oz choc unsweeted almond breeze, 10oz water.
530am-WOD-www.crossfitsolafide.com
I had 32oz homemade ginger and green tea with creatine and max recovery mixed in and 9oz of coconut water (I drink Taste Nirvana Coconut Water)before/during my WOD.
645am-2 scoops whey fermented with 1 tbsp probiotic in 16oz water.
715am-Juiced: 1 green bell pepper, ginger root, 1 lemon, 1 granny smith apple, 4 cucumbers, 3 carrots

1030am-BM

11: 3 gluten free pancakes, 1 tbsp real butter, 2 tbsp raw honey. 1/2c kombucha.

230pm: 3 egg whites, 2 pumpkin chip cookies

530pm: 1 scoop whey with 1/2 can full fat coconut milk, 1/4c frozen blueberries and raspberries, cinnamon, tumeric, ice and a little water. Made into a smoothie.

8pm: 4oz chicken, 1c sauteed mushrooms, 1c sauteed spinach in 1 tsp coconut oil

10pm: Body detox and Bed

Nicole-Day 1- Mean Lean Machine

430am-Awake
432-BM
445-1 scoop whey, 1 scoop probiotic, fermented overnight in 6 oz choc almond breeze and 10 oz water.
730-3 eggs scramble, 1 pumpkin paleo krunch bar, 1/4c kombucha. Juiced: 2 zucchini, 1 lemon, 1/2 granny smith apple, 2 green bell peppers.
10am-WOD-www.crossfitsolafide.com
11am-1 scoop whey, 1 scoop probiotic, 1 scoop greens super food with cocoa, 6 oz choc almond breeze, 10oz water. Fermented since 715am.

Post Marathon Picture. My belly is the result of 5 days at 80% Carb Loading. You will notice the belly fat in the "pooch" area and the thicker waist line. I only carb loaded for 5 days and consumed "clean carbs" meaning sweet potatoes, gluten free pancakes, higher glycemic fruits, dates, honey, gluten free rice flour pasta, etc.
130pm-Paleo krunch pumpkin bar. Juiced: 2 zucchini, 1 green pepper, 1 lemon, 2 cucumbers. Also had about 20 oz of ginger and green tea.
Making chicken, brocolini, and mushrooms for dinner tonight....here is a quick preview of how to make a chicken!
430pm- 12 almonds, 1 scoop whey with 10 oz water and shake of tumeric and cinnamon, 10 raspberries

8pm- 4 oz chicken breast, 1c sauteed portabello mushrooms in 1tsp coconut oil, 8 large brocolini spears, 1/4c kombucha

10pm- Body Detox

1015pm-Bed

Tuesday-Nicole-Transitioning

Hey hey! I'm baaaaaaaaaaaaaack!!!  ;)
Ok so I just ran a Marathon...lol....that is just nuts. People that know me know how much I loathe running. But I felt strong! Honestly could have kept running and running. Felt a little like Forest Gump. My nutrition was spot on. I ran with 2 containers coconut water, 1 container of coconut milk mixed with 2 tbsp raw honey. I also ate a date every 2 miles after 16miles. It was a pretty yummy run! I did not stop for any of that yuck they pass out (gatorade, jelly beans, goo, donuts, etc) I did however stop a few times to potty since Aunt Flo felt it was neccessary to stop in for a visit the day before my long run. I also stopped to take a few one arm handstand and other pics along the way...hey it was DC people! Some amazing sights!
Ok now back to blogging about the stuff you really care about.
4:26am-Woke up without an alarm
428-BM
435-1scoop whey, 1 scoop probiotic. Feremented overnight with 6 oz choc almond breeze no sugar added, 10 oz water. 1/4c kombucha from Whole Foods. I buy it by the gallon jug down there. They have "Fire" and "Air" I really like the Air so thats the one I buy. One of these days Dr Brown is susposed to be posting a video on how to make your own Kombucha....hint hint....
730am-3 gluten free pancakes, 1 egg, 1/4c kombucha, 1 tbsp raw real butter, 1 tbsp raw local honey. Juiced: 1 cucumber, 1 green bell pepper, 1 lemon, 1/2 granny smith apple, 1/2 aloe vera
Today has officially been a bad, yucky, terrible, no good day.
Ever have those days?? You just want to throw the towel in .... give it all up....
I am reminded today of His great love.
Romans 5:3-5 "Not only so, but we also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us."
830am-BM
10am-2 Pumpkin Paleo Krunch Bars, 1/2c Kombucha
12pm-1 scoop whey fermented with 1 tbsp probiotic, 6 oz choc almond breeze, 10 oz water
2pm-1/2c raspberries, 1/2c Kombucha
530pm-1 greek yogurt, 1 egg white, 1 tbsp raw honey
I havent had much of an appetite today. Not working out today either. Keeping things simple and laying low. Took a bath tonight and had 1c 12 Rouge sparkling water it was pretty delish! Also ate 3 squares (about 1oz each) of Endangered Species dark chocolate.
730pm-1 scoop whey protein with water and cinnamon
930pm-body detox
10pm-bed

WOD was tuff today.  5:18mi, 500m/1:39 row, 85 push-ups, 4:10 sit ups, 75 wall balls, 48 dblud.

Double unders were more like lashings!  I suck at those.

omegas, max fit, and perfect protein before workout.
3 strawberries, half cup blueberries, coconut milk, goats milk kefir, cinnamon - smoothie after WOD

Cinnamon is one of the super foods!  It has some of the highest amounts of antioxidants of any spice!  I use it generously.  It really helps with blood sugar regulation so since Nov. is diabetes "awareness" month I think everyone should be told the amazing benefits of cinnamon.  Just a quick note, the American Diabetes Association says that "cinnamon has NO PLACE in the treatment of diabetes"!  ARE YOU KIDDING ME!!!  See this is what people need to start realizing.  These "ASSociations" are not actually out for the best interest of the patient/people, they back big pharma and they hawk drugs!  The ADA strongly supported the drug Avandia which they claimed was a CURE for diabetes but then after so many years of people DYING they found out the drug companies lied about the research and the drug had a HIGHER MORTALITY rate!

Sad that something like cinnamon, a non-toxic, very effective antioxidant that could help a lot of people is not supported by the ADA who many diabetic hold as being the "end all be all" in diabetes information!

homemade re-fried beans and ground dear meat for a stack.

30 swim at the pool

lunch - stuffed bell peps with deer meat and oats

juiced 1 beet, 4 celery stalks, 3 carrots, ginger, granny smith apple, lemon

green tea, cell detox, Vit. C

dinner- egg plant parm. with deer meat and feta cheese on top.  This was really good!
    - Sliced egg plant, "breaded" with italian seasoning, black pep, sea salt, and almond flower then baked for 5 in on each side.
   - 2 lbs ground deer meat with chopped garlic, onions and browned in skillet, then added tomato sauce to it.
   - lay egg plant out in glass baking dish and cover with meat
   - sprinkle a little bit of parmesan cheese on it and bake for 35 min.
   - spread feta cheese on top(just a little) then eat and enjoy!

We also experimented with pumpkin, almond, protein cookies and made some into raw balls! So when we try them I will let you know how they came out and give the recipe up!