Day 1- Zone

I am Zoning for an Athletic Female.
4 Block Meals, 1 Block Snack.

4 Block Breakfast
1 Block Snack
4 Block Lunch
1 Block Snack
4 Block Dinner
1 Block Snack

Breakfast:
1/3c GF Steel Cuts Oats
4 eggs
2/3c berries
12 almonds

Snack:
1 oz Protein powder
1 1/4c Kale
1/2tsp almond butter

Lunch:
4 oz chicken breast
4 cup spinach
4 macadamia nuts

Snack:
2 egg whites
1/2c blueberries
1 tbsp avacado

Dinner:
4 oz chicken breast
4 cup green beans
1 tbsp coconut oil

Snack:
1 oz Protein powder
1 1/4c Kale
3 almonds

Day 12-Zoning

For the next 4 weeks I will be following a Zone Athlete Plan.
Allowing for 4 block meals and 1 block snacks.
I will allow myself 1 "treat" meal every 5-7 days which will consist
of eating at Silly Goose and Jeni's...already know that now! I can
even tell you exactly what I will order. lol. I am a creature of habit.
I wont be posting everyday. Prob will just post progress pictures
and recipes for the next 4 weeks.

Day 8

630am-Awake
645-1 scoop whey, 1 scoop super foods, 8 oz almond milk, 4 oz water
715-1/4c gf steel cut oats, 1/2 tsp raw local honey drizzled over top
10am-Pre workout drink. CF WOD, MO'd.
1115-1 scoop whey, 1 scoop super food, 8 oz almond milk. 4 oz water
1230- 1 tbsp almond butter.
230-5oz chicken, 5 oz spinach (1/2 container), 2 tbsp lemon olive oil (dressing)

Day 7

430am-Awake
445-1scoop whey, 1 scoop superfood, 10oz almond milk, 6oz water. 1 tsp fish oil.
730-1/3c gf steel cut oats. 12oz green beans. 5 cloves garlic. 1 tbsp lemon/olive oil.
10-MOD WOD
11-1 scoop whey, 1 scoop super food, 10oz almond milk
1230-1 tbsp almond butter
230-6oz tilapia, 1 small roma tomato
530-5 oz chicken, 10oz spinach and argula salad with 1 tbsp olive oil and lemon as dressing
8pm-1/2c raw kefir, 1 tbsp chia seed

Day 4

My meals will be exactly the same for the next 3 days.

430am. 1 scoop whey, 1 scoop super food, 10oz almond milk.
730. 1/3c gf steel cut oats, 2 strawberries, 2 whole eggs over easy, 2c spinach.
930.Pre workout. Creatine.
10.CF WOD.
1115. 1 scoop whey, 1 scoop super food, 10 oz almond milk.
2. 20m climb stairs. 10m stretching.
245. 3oz tilapia. 12oz green beans.
530. 4 oz tilapia. 12 oz green beans.
830pm. 1 scoop whey with water.

Day 3

430am-Awake
450. 1 scoop whey, 1 scoop super foods, 16oz almond milk. 1 1/3tsp fish oil.
730. 1/3c gluten free steel cuts oats, 2 strawberries, 2 eggs over easy, 2c spinach. Vitamins.
930. SFH Pre workout, 1/2tsp creatine
10. CF WOD.
1115. 1 scoop whey, 1 scoop super food, 10oz almond milk.
1230. 1/2c homemade granola with splash of almond milk. 10oz steamed broccoli.
2pm. Routine practice for Tri Fit for 45 mins.

Day 2

630am. Awake
7. 1 scoop whey, 1 scoop super foods, 10oz almond milk.
1/3c gluten free steal cut oats. 4 organic strawberries. 1 1/3 tsp fish oil.
10. SFH Preworkout. CF WOD.
1115. 1 scoop whey. 1 scoop super food. 6oz almond milk.
1215. 1 hour of yoga.
130. Stairs for 20 mins. Stretching 15 mins.
230. 2 eggs, 3c broccoli.
345. Chiro adjustment
5pm. I am starving today!!!!!!!! 1/3c homemade granola, splash of almond milk. 4oz chicken.
BTW...I drink at the bare minimum 120oz of water a day. BM is first thing in am upon awakening.
8pm. 4oz chicken, 2c broccoli.
915-bed

Day 1-12 Wks Out

Starting Day 1 today of Competition Prep for The 15th Anniversary Tri Fitness World Challenge. 12 Weeks out to Show Time. 2 Weeks until The Arnold. I wont be competing there....just working at the ON/ABB Booth. Also the CF Open starts this week and goes for the next 6 weeks. I will be tracking my nutrition and training. All CF WOD's can be seen at my website www.crossfitsolafide.com

430am. Awake
445am. 1 scoop whey, 1 scoop super food, 10 oz almond milk
715am. 2 gluten free pancakes, 1 tsp honey. 2 eggs.
10am. CF WOD. All rounds. 130lb 2RM.
11am. 20m stair climbin
1130. 1 scoop whey. 1 scoop super food. 10 oz almond milk
1230. 1 tbsp almond butter. 1 container greek yogurt. 1/4c homemade gluten free granola.
230. Biked 6 miles.
330. 2 hour Nap....it was a rare treat!
530. 4 oz chicken.
8pm. 4 oz chicken, 2c raw spinach salad with lemon and olive oil.
830pm.Soaked in warm bath with dead sea salt for 30 mins.
945pm. Bed

Jan 30,2012

I am starting a journey.
Currently I am 15 weeks out from the Tri Fitness World Challenge in St Petersburg, FL.
I will be blogging my progress.

For the first time...
I will be competing for me.
Not for my parents, not for my brother, not for my husband.
Not for my coach....or my friends...
Not for acceptance, sponsorship, or recognition, or fame.
Not for medals, or trophies, or money.
I am not competing to prove anyone wrong...to prove that I can do it...or to show myself worthy.
I am not competing to show how awesome I am or how hard I have worked.

I can want to do well. I can want to succeed. I can want to win.

For the first time in my life....
I am in a really good place.
God has assured me through His word that:
I am fearfully and wonderfully made.
I am worthy.
I have already run the race...and won the prize.
He wants me to have the desires of my heart.
He knows me...and what I want...and what I need better than I do.
The Lord has taught me patience, and perserverence.
He has given me hope and lifted me up. He has humbled me and broken my pride.
I have known what it means to be lost...and to be found.
I have been beaten, and broken, and bound...
but NOW I AM FREE.

Free to be Me.
I hope that you will join me on this journey...
it will be one that I will not soon forget!

Final Feelings...

Ok .... so I felt great while going Vegan. Energy levels were high. My skin didnt clear up as much as I thought it would have. I was really regular in the bathroom....like....really regular! lol. I pretty much stayed bloated though. Belly was fluffy and lost a significant amount of ab defination. Pants fit a little tighter. My performance was unaffected. Felt great at every workout. But for cutting weight this is def not the way to go....I def know I could get lean while going Vegan but it would be VERY difficult. Requiring a lot of work and would take months of trial and error to figure out the regiment. I am going to stick with the Vegan supplements/protein and high veggies but will be adding lean clean meats/eggs/nuts/honey back into my diet. I will be cutting back on my fats and my fruits signifcantly over the next few weeks.

Diggin the way I feel....

Day 7-High Energy

Still feeling great. I have been pretty aggressive in my WOD's and still have a ton of energy through out the day. However; I have not been losing any weight or inches. If my goal were to lean out I would find this to be significantly more challenging. Would need to up my endurance and cardio training quite a bit. My guess is I would need to add in an additional 45m-1hr in order to see fat loss. I havent had any temptations to quit or give up. Feel so good and I am focused and determined to see this through. Posting a few more pics of food that I have been eating. Made ice cream this past week with Macro Greens, 1 banana, full fat coconut milk, vanilla bean, and 1 tbsp xylitol. Was pretty amazing. Also I have been using apple cider vinegar, coconut aminos and vinegar quite a bit for flavoring things up. I am making a lentil Ethiopia dish tomorrow. Pretty excited about it. I have been experimenting with Kaniwa and my Sea Kelp seasoning quite a bit the past fews days too.

Day 4 Vegan CrossFit

I have to be honest. I feel great. Outside of the terrible dream I had last night...lol...dreamt that I woke up
with scrawny arms. It was terrifying. Seriously though today I feel my best. Ton of energy.
Killed my WOD today then went trail running. Its 230 in afternoon and typically this is my
slouch period of the day...I get up at 430 every morning so around this time I usually want a nap.
But I feel fantastic. I have been taking pictures of my food. Hope to post some and more details
of what I am eating later tonight.

Lovin Trader Joe's btw....awesome organic veggies for half the price of Kroger and Whole Foods.
Pictured here: My favorite coconut water, steamed and sauteed veggies. Eatin a ton of veggies. The protein shown I have 3-4 times/day. Greens twice per day and Reds (not pictured) once a day. The last picture is a pic of a "gift card" I got in the mail today from OCharley's...its in the best place! THE TRASH!

Where's the Bacon?!?!?!

Vegan CrossFitter.
SAY WHAT?!?!?
Those are two words you typically DO NOT hear together....
typically someone says they CrossFit and the next question is "Sweet, how long
have you been following Paleo??"
As a CrossFit Coach and Nutritionist I strive to be a well balanced leader as well as an athlete.
Therefore;I wanted to put this to test.
Only one way to do that...trial and error by being my own guinea pig.So far I have been vegan for 3 days. It has not impacted my performance or my muscle mass thus far.
I plan to track my progress as well as nutrition on this blog
for the next 2 weeks....then we will see how it goes from there.

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