Tag Archives: food

CrossFit: My One Complaint

4 Oct

So if you can’t tell, I love CrossFit!

I am level one certified, recently started assistant coaching at my gym Kitsap CrossFit, and have been doing this workout programming for over two years.

After all this time I only have one complaint.

It stems from an experience I had a few weeks ago…

I was in the grocery store and saw one of my fellow gym members and said hi.  They said hello back and then jokingly (but seriously) said, “Don’t look in my cart!”

Her comment bothered me because it meant that people at the gym felt judged about the way that they eat and live their lives and that is the opposite of how I want people to feel.  It reminds me of people’s complaints about church!

Although CrossFit gyms advocate Paleo and Zone eating, and having any grains in your cart is a supposed no no, life needs balance. Nutrition is a process of growth and learning.  And most importantly, no one is perfect and I don’t think there is a need to be.  Balance makes people happy and sane, so if you want pizza every once in a while go for it.  I do!

My point is that grace and acceptance of yourself and others is way more important than being perfect nutritionally.

Please don’t think that because I eat well 80% of the time, I am bothered by you indulging 20% of the time.

And if I see you in the grocery store, you don’t have to cover your cart, I am not judging!



10 Aug

So about a month ago I posted my years goals and how they were going.

One of the things I wanted to work on was my nutrition and weight loss goal.

I am now into my third week of doing a combination diet of Paleo and Zone.  It is going really well so far.  I feel good and am trimming up.

The biggest change however has been in my realization that accomplishing goals like this take 1 big thing to be sustainable:  Time.

Most people can be disciplined and focused, but usually only for a short time.  I included myself in this category for weight loss.  I would eat well for several days, even a week and then “not see results” and then have a “cheat” meal that would lead to falling off the healthy kick.  The thing is, no one sees real results after a week!  Sure you may lose a few pounds of water weight, but real change happens over time.  A month, two or three of real discipline and focus will create change in behavior which should be sustainable for lasting results.

Whether it is weight loss, starting a business or blog, improving you relationship, getting out of debt, or whatever you may want to do, don’t forget that it takes time!

Here is a great formula I got from Dave Ramsey:


Success is focus plus discipline OVER time.  Stay focused and disciplined long enough and things will happen.  Pretty encouraging!

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On the Road Again

11 Jun

So as you may have read we spent a few days in Portland last week.  It was fun getting to spend some quality time in a new city!

We got to check out a new gym Crossfit Portland, and had a great time there.  Ate at Jake’s for some good seafood, and some good Thai food from a food cart ( first experience ever with a food cart), and great barbecue .  You may think that all we did was eat!

We also had a great time playing in the Starlight parade, and playing a rock band gig in downtown for Rosefest.  It is always fun to get out there and play for the public compared to military ceremonies, although both are important.

Well, my husband and I are on the road again!  We are visiting family near the beautiful Coeur d’Alene Idaho.  I normally make that drive from Seattle by myself, so it was fun to have company!


However, when you normally do something by yourself you develop a way to do things, so adding my husband to the equation brought up a few interesting moments.   I realized that  instead of relaxing and having a fun road trip, I was trying to be efficient and control how the trip was going.

That doesn’t make for a fun bonding experience.  About two hours in I realized what I was doing, and we had a great time the rest of the trip!  I just had to give up my desire to control.  Hard to do sometimes.

I think the self evaluation that marriage naturally brings about is really special.   And putting your relationship in new situations (like a road trip) brings up new opportunities to grow.  It really makes you look at the ugly in yourself  and make a change for the better.

What other relationship is so close and raw that does that?


When was the last time that you discovered some attitude you needed to change in your relationship? Did you make the change?

Food for the Decision Fatigued

11 Nov

Usually, my husband and I eat pretty well. Organic ingredients, humanely raised meat, and farmer’s markets are just part of our life.

Wednesday night however…pizza.

Why? Well sometimes after a day full of decisions and choices we get tired of making the “right” decision. So we do the easy thing and eat less than healthy.

Has that happened to you?

After work, I went to the gym and swam laps, then went to a great voice lesson, all the while planning to go home and make a healthy dinner. As I am leaving my lesson and am on the way to the store, I crossed a mental line and was just done.
No motivating me to cook after that point!

I guess this must happen to lots of people because already prepared foods have become so popular. They are everywhere!

This reminded me of a GREAT post I read over at Art of Manliness, “Bookend Your Day: The Power of Morning and Evening Routines”.

The section that I directly experienced is decision fatigue. Here is a portion of that post:

The New York Times recently highlighted psychologist Roy Baumeister’s work on decision fatigue. According to Baumeister, we all have a finite amount of willpower that we can expend during the day, mental energy that is depleted by every decision–big or small–we have to make. In our crazy, hectic, modern life, we’re inundated with choices. Should I check email or work on this memo? Do I surf Art of Manliness or The Economist? Should I lift weights or run today? Should I have Sonic or Arby’s for lunch? If I go to Sonic, should I get a coney or a burger? You get the idea.

By the end of the day, our willpower reserve is running on empty which results in us being irritable boors, making poor decisions, and taking the path of least resistance. When given a choice between going to the gym or playing video games, we’ll choose video games. Write 500 words for our important work memo or surf the web? Mindless surfing here we come!

While it’s possible to increase the amount of willpower we have at our disposal, Baumeister suggests an additional tactic in the fight against decision fatigue is to manage our mental energy more efficiently throughout the day. One way we can do this is by making positive behaviors or important tasks routine parts of our day. When something becomes routine, we no longer have to think about it–it’s set on autopilot. Instead of having to use willpower to decide whether or not you’ll work out that day, you simply work out because that’s part of your morning routine. The less you have to think about doing something, the more likely you’ll actually do it. That’s the power of routines.

I have added morning and evening routines to my life, but sometimes I get lax and when I do so does my decision willpower.

The solution: make more of my life routine so that I can eat healthier or _______ (fill in whatever you have been slacking on here).

We have the power to change our lives and live out our goals! Take some time and develop a routine this weekend.

Home Preparedness and Creating an Emergency Kit

4 Nov

Today’s Home Executive topic is Emergency Kits.

Since we are entering the snowy season for lots of people, it is good to start thinking about having a basic set of supplies in case you get snowed in or the power goes out.

Last Thanksgiving we had a snow storm in Seattle and the power was out at my house for two days!  Thankfully, I had bought a shovel and salt and we have a 4-wheel drive truck, so we could go and get the supplies we needed.

This year I decided to be on the defensive and prepare in advance in case that happens again.

Why have a kit?

Pretty simple: Being prepared makes your life easier.

When the power goes out and everyone else is running to the store to get water, canned goods, batteries and candles, you can relax and focus on making sure everyone is calm and taken care of.

Often stores run out of supplies quickly in a power outage or other emergency.  Most people aren’t prepared, and the stores aren’t stocked to have hundreds of people buying gallons of water or shovels.  That is why it pays to already have these things on hand.


What is in my kit?

  • 3 day supply of water for myself, my husband and our dog (a gallon a day per person)
  • 3 day supply of canned goods (soups, chili, beans, etc.)
  • Propane tanks (to cook on the camp stove/grill)
  • Candles and butane lighters/matches
  • Lantern and extra batteries
  • Flashlights and extra batteries
  • First Aid kit
  • Dust masks
  • Can opener
  • Local map
  • Wrench/Pliers
  • Extra toilet paper/paper towels

Additional Items in my kit:

  •  My glasses
  • Pet food and extra water for Trigger
  • Important family documents
  • First aid book
  • Sleeping bags
  • Warm clothes
  • Waterproof matches
  • Feminine supplies and personal hygiene items
  • Mess kits, paper cups, plates and plastic utensils, paper towels
  • Paper and pencil
  • Books, games, puzzles

Items I have for Snow Preparedness:

  • Shovel
  • Salt, gravel or dirt to melt icy walkways
  • Ice scrapers for cars

What about the cost?

Realistically, you already have a lot of these items in your home, so you probably won’t have much to buy.  When I went to get the gallons of water, canned goods, and propane tanks I was surprised by how cheap it was.

If you had to start from nothing, putting together a kit like this might cost $100-$200, but it would be well worth it!

For transparency sake, I am still missing to important items: a fire extinguisher and battery powered radio.  My goal is to purchase these over the next two weeks.

How often should I check and update my kit?

Every six to twelve months would be a great time to check on your kit.

This would involve restocking any items you may have used, and checking expiration dates for any perishable items.

Set yourself on a regular schedule and add it to your calendar.  This year I set October as the month when I got my kit together, so every October I will update it.

Check out these sites for more detailed info on emergency preparedness:

The Red Cross


If you aren’t wanting to put this kit together yourself, you can Google emergency kits and find ones to purchase as well.

As always, remember the why!

Being prepared for a minor or major emergency blesses you and your family by reducing stress.

If you missed the last two Home Executive posts and want to catch up, click on the links below:

The Will to Make A Will

Helpful Info. for Record Keeping and Taxes

A Good Meal

20 Sep

Homemade ribs and beans. Yum!

Why do we cook?

Because we need to eat obviously!  Think though, have you cooked five or more meals at home this week?  Four?  Three?  Any?  And I don’t mean a box of something dehydrated, or a frozen tray.  I am talking about fresh meat and vegetables and fruit people!

Cooking has become a lost art to many in America (myself included).  Our schedules are busy and many things seem more important, but I humbly beg to differ.  Many things in life we can do over, but the way we treat our bodies we sort of have one shot on.  We can’t get a new one!  So when I am feeling unmotivated about cooking I try to think about why I cook.

For me it is a way to love people, and I think even on my worst day it will be fresher and tastier than most restaurants (high end excluded).  Also, my husband and I really try to support our local farmers and like knowing exactly what is going into our mouths.  Some people cook at home to save money or lose weight too.  Whatever the reason, it is important to think on that the next time you want to get a pizza with money you don’t have.

Now let me be clear, I eat pizza, and I know that one or two nights a week I won’t feel like cooking, so I PLAN!  Often the reason that we miss the mark is for lack of a goal.  There are so many resources out there to help the busy person plan what they will eat, shopping lists included.  Two that we used were Paleo Plan and E-Mealz.  They come with shopping lists, a weekly plan, and recipes so it is easy peasy!

We are worth it to eat well.  Our families are worth it to eat well and for some our children.  So next time that you get paid, take ten minutes and make a plan and think about why you cook!

Let me know your whys for cooking…

Fresh from the garden!

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