Food Journal MinaJoy

Week Two Baby!! 1/23- 1/29

It's all about smart decisions and the fact that my jeans fit right out of the dryer.

Sunday

2 fried eggs
4 oz sauteed maple farms pork sausage dee-lish
1/2 c. coffee w/ coconut milk

8 oz chix sauteed
broccoli
romaine lettuce
9 almonds

1/3 c. mixed nuts

10 oz ground beef
80z sweet potatoes
romaine lettuce

Monday

3 boiled eggs
1/3 c. coffee w/coconut milk
1/3 c. mixed nuts

romaine salad with grilled chix
olives pickles 1/2 tomato
6 oz deli sliced roast beef
palm sized amount of mixed nuts

10 oz sauteed chix
2 tblsp pumpkin seeds
mango slices
1 c. broccoli


Tuesday

2 boiled eggs
1/2 c. coffee w/ coconut milk
1/3 c. mixed nuts

2 fried eggs
4 oz pork sausage
9 almonds

1 banana

8 oz ground beef
romaine lettuce
cucumber


Wednesday

2 boiled eggs
1/2 c. coffee w/ coconut milk
1/3 c. mixed nuts

large bowl of paleo chix soup. carrots/onions/celery
pickling cucumber
tomato
2 tblsp pumpkin seeds unsalted

10 oz ground beef hamburgers
6 oz sweet potatoes
6 romaine lettuce leaves
1 c. mint black tea


Thursday

3 eggs
1/2 c. coffee w/ coconut milk
1/3 c. mixed nuts

8 oz hamburger
1 c. steamed kale
1/3 c. mixed nuts

8 oz sauteed chix
8 oz sweet potatoes
1/3 c. mixed nuts


Friday

1/2 c. coffee w/ coconut milk
2 boiled eggs
1/3 c. mixed nuts

Large bowl of chix soup
raisins
1/3 c. mixed nuts
1 large cucumber


Lettuce Tacos: Ground seasoned beef, romaine, cilantro, tomatoes.
1/2 c. sliced dried mangos.
8 dried black cherries

Saturday

1/2 c. coffee w/ coconut
1 small banana
1/3 c. mixed
nuts

1 apple LARA bar
1/2 bottle zico coconut water w/ pomegranate

3 fried eggs
1/2 c. coffee w/ coconut milk
8 oz sweet potatoes
1 plum tomato

1/2 bottle of zico coconut water w/ pomegranate
10 oz ground beef
1 c. broccoli
1 medium cucumber
7 romaine leaves
1/3 c. mixed nuts
1 c. mint black tea

MinaJoy Week Two WOD/Recovery Review

Saturday 1/29

Seagram's Seven

Warm-up: med ball clean review

The lift: Deadlift 3-3-3+ (70-80-90% of W1RM: 225#)
Warm-up: 3-3-3 :: 63-83 The lift-103 143-163- 178x8

Finisher: "Seagram's Seven": 7 med ball cleans, 7 push-ups, AMRAP 10 minutes.
20# med ball. 10 rounds + 7 mb's + 1 pu.

yoga stretches, Tyler helped stretch the wrists and tri-ceps, some handstands with Brett.



Friday 1/28

105 DOUBLE UNDERS IN A ROW...NEW PR!!!

Warm up with Turkish get-ups 5x3/side
15x3 20x3 25x3 30x3 35x3

"Sam Cooked"

Three rounds for time of

Row 250m

25 barbell get-up sit-ups (35lbs)

25 wallballs

25 pull-ups

Teams of three. All athletes must complete all reps at their station before moving on to the next.
round one row: 57 sec
round two row: 1:01 sec
round three row: 1:02 sec

jello legs...5 min of stretching.

Thursday 1/27

Rest day.


Wednesday 1/26

Recovery focus- A visit to Dr. Lange. Massage (skin rolling rhomboids). Graston for rhomboids. On that note:

Pathology If the rhomboideus major is torn, wasted, or unable to contract, scapular instability may result. The implications of scapular instability caused by the rhomboideus major include scapular winging during scapular protraction, excessive lateral rotation and depression of the scapula, as the antagonistic action of the rhomboideus major is absent. With scapular instability, movement in the upper extremity is limited as the scapula cannot guide the desired movement of the arm and shoulders. Pain, discomfort, and limited range of motion of the shoulder are possible implications scapular instability.

Finished off with STIM on the back going a mile a minute. buzzzzzz buzz.

Tuesday 1/25

The lift: Squat 3-3-3+ (70-80-90% of your W1RM)
Warm up: 63 x 5 73 x 5 83 x 5
Working sets: 103 x 3 118 x 3 133 x 6

Accessory lift: barbell step-ups 2 x 10.

Finisher: five rounds for time of 10 kettlebell swings (70/55lbs) and 10 knees-to-elbows.
time- 7:30


Monday 1/24

"Fran" 21-15-9 reps for time of barbell thrusters (65lbs) and kipping pull-ups

Time: 8:40. Such a tough bitch. I did the first 21 thrusters unbroken. woot woot.


Sunday 1/23

Rest day.

did i even eat?

yea so the goal is to eat. and eat some more. and then more. sunday didn't do it for me. i was lazy and not all that hungry. all i ate was:

grass fed yogurt with nuts and raisins
2 nan bread pizzas with pepperoni, cheese, sauce, onions and sausage

i think that was it. pathetic. that pizza was the best homemade pizza i ever made.


today i straightened out:
4 eggs
1 banana
2 cups yogurt with nuts, raisins, dried bananas and strawberries
a ton of ground beef with veggies for lunch
that's all before 2pm. i plan on drinking at least a quart of milk as well.

tonight is week 2 of wave 2 of my 12 week lifting program that will culminate with some PR's at a meet on feb 20th.

snatches 3 sets of 2 at 80-85%
front squats 70% (62.5kg) x 3, 80% (70kg) x 3, 90% (80kg) x 3+
bent over rows

snatch day is always my favorite. maybe i'll have some pics or videos on here later

MinaJoy Week One WOD/Recovery Review

Monday- WOD

A new 5-3-1 cycle, and four weeks from now, the Total.

The lift: Squat 5-5-5+ (65-75-85% of W1RM. This is the start of a new cycle, so add 10lbs to last month's 1RM, multiply it by .9 to get a new W1RM, and then figure out 3 warm up sets (40-50-60%) and 3 work sets.

95 x 5 113 x 5 125 x 5 145 x 3

Accessory work: barbell step-ups 4x 10 (5 each leg, alternating) 14" box - I actually did 65# 2 x 20. :)

Finisher: 100 kettlebell swings @55lbs. Time 8:40.


Tuesday:
uugh...felt sick. Sore throat and stuffy. Recoup day- No WOD. Started the fight against sick. Rested and went to bed early: got 8 hrs.

Wednesday: Dr. Lange chiropractic & graston visit. Focused on lower back and spine. I was still feeling sick..had fatigue w/ aches and sore throat. 8 hrs sleep.


Thursday:
Another day of sick. No WOD. 8 hrs sleep.


Friday:
WOD

The lift: Deadlift 5-5-5+ (add 10lbs to last month's 1RM, recalculate your working 1RM, then find 40-50-60% for warm-up sets, and 65-75-85% for work sets)

210 1RM- i used 90% of my original 1RM six months ago before injury.

75 x 5 95 x 5 115 x 5 125 x 5 145 x 5 165 x 10

Accessory lift: 4 x 10 hang cleans - i did not have enough time to complete this so instead i performed hang to full squat clean

65 x 3 95 x 3

Finisher: 100 toes-to-bar for time. 9:40...just in time!
Definately need to work on these..add to warm ups.


Saturday:
Team WOD
3 rounds for time: 500m row, 25 sit ups, rest, 25 ring dips w/ red band, 25 thrusters (round 1 @ 65, round 2 + 3 @ 53) Focus on press to increase my overhead strength since my back injury. Brett said the thrusters looked good - back upright and in position..yay!

Stretched after class w/ Sara. Worked w/ Plum for a minute on strengthening the mid-back. Did handstands w/ Brett.

Tough WOD- legs and wrists felt the fatigue through the rest of day. Got 8 hrs sleep..needed it!

Sunday's Refrigerator

Sunday we started off the challenge right! Brett and I went to our local stores to pick up our weeks worth of Paleo food for our Fabulous Paleo Fridge. We traveled to the local food coop River Valley Market in Northampton to check out & purchase particular foods. Here we found our proteins: grass fed organic ground beef and natural chix breast. Brett is using dairy in his challenge and he has fallen in love with whole milk from Mapleline Farms in Hadley - comes from premium Jersey cows, mooo. I just fancy the glass bottles and you can return them back to the store for recycling. He also grabbed SideHill Farm whole milk plain yogurt from grass fed moo cows. I admit I had a taste of the yogurt..de-lish. We finished up there with a few more paleo foods: kale, coconut milk, grass fed beef hot dogs, a splurge container of dried figs and eggs. We could of spent our whole pay checks there if we had no restraint, but things such as gas are important to be able to get to the places we need to go. After the food coop we went over to Trader Joe's and grabbed a bunch of nuts- cashews, macadamia, almonds and bags of large raisins, and basmati rice. To finish off our fridge we went to the closest fruit store and picked up veggies, some fruits, and spices. It was a fun afternoon of shopping and when everything was in the fridge and put away..we both felt that this week would be a challenge of coming up with recipes and the enjoyment of eating through our refrigerator.

Food Journal MinaJoy

Thursday 1/20-Saturday 1/22 :End of week one!

Saturday

2 boiled eggs
4 oz of sweet potatoes
1/3 c. mixed nuts

8 oz sauteed chix
2 c. steamed broccoli
1 pickling cucumber
6 cherry tomatoes
1/3 c. mixed nuts w/ freeze dried strawberries and bananas added

1 c. mint herbal tea
small mesculin salad w/ 1/2 tblsp honey lemon dressing
4 oz beef tenderloin tips
4 oz pan seared scallops
1/2 c. steamed spinach * butter added by the chef

1/3 c. mixed nuts
1 c. cold coconut milk

Friday

1 dried fig
1/2 c. coffee w/ coconut milk
3 boiled eggs
1 tangerine
1/3 c. mixed nuts

paleo chili
1/3 c. nuts

as recommended by dr. Lange: one serving of-

Isontonix-OPC3 antioxidant booster
Citrus Extract (Bioflavonoids): 25 mg
Bilberry Extract : 25 mg
Pine Bark Extract (Pycnogenol®): 25 mg
Red Wine Extract: 25 mg
Grape Seed Extract : 25 mg

8oz sauteed chix
romaine lettuce 1/2 a large head
2 c. steamed broccoli
6 cherry tomatoes
palm size amount of mixed nuts

Thursday

2 Boiled eggs
1 tangerine
1/3 c. mixed nuts
1/2 c. coffee w. coconut milk

2 eggs
1 pickling cucumber
1 tomato
1/3 c. mixed nuts

Mina's Paleo Chili Recipe:
green pepper and red pepper
onions
grass fed ground beef
1 large can diced tomatoes
1 large can pureed san marzano tomatoes

had a portion of paleo chili with 2 grass fed beef hot dogs. yummy.

1 egg

friday/saturday...

quality clean & jerks friday night (3 triples at 75kg/85%), squats left a lot to be desired but they were taken care of.

food for the last 2 days went something like this
yogurt with nuts & raisins
lots of chicken
some rice
couple of bananas
a few eggs
chicken salad (perfectly paleo except for the canola mayo)
8 0z. cheeseburger and fries @ eastside grille with a salad
corn and lobster chowder...my first experience with lobster, EVER. wow it was delicious.

i can't remember in detail exactly how it all went down but it was pretty on point except the rice and bread from the cheeseburger..it IS the weekend though.


until tomorrow....

thursday...one more day to go...

4 hard boiled eggs
1 banana
1 cup grass fed yogurt w/1 cup nuts & raisins
2 cups of milk
10 oz. chicken breast with hot peppers
6 hot dogs (grass fed beef, no nitrates, 100% no bad ingredients!)
chili (ground beef, peppers, onions, tomato sauce, spices)...a lot of it

i'm actually full tonight. rest day from the gym. 5 workouts in 3 days left me dead. squats tomorrow!

Food Journal MinaJoy

Monday 1/17/11-Wed 1/19/2011

Wednesday

3 eggies with sauteed veggies
1/2 cup coffee with 1/2 cup coconut milk and cinnamon
1/3 cup nuts

8 oz grilled chix
large romaine salad with
1 boiled egg, 2 tblsp bacon 1/4 of an avocado 3 cherri tomatoes
cucumber sprinkle of feta cheese
lemon olive oil dressing
aquafina water
cup of tea black

8oz ground grass fed beef sauteed w/
tomato paste olive oil and 4 large leaves of kale
1/2 cup coffee w/ coconut milk


Tuesday

3 boiled eggies a la brett
80z blueberries
coconut water one serving pineapple flavored
1/3 c mixed nuts

8oz grass fed beef burgers
80z sweet potatoes salt n pepper olive oil
1 tangerine

8oz chix breast sauteed olive oil and fresh garlic
1 cup broccoli steamed al dente finished in chix pan with remaining oil and garlic
1 bunch romaine lettuce

Monday

3 scrambled eggs a la brett w/ sauteed veggies.
cup of black tea

8oz grass fed beef burgers
paleo ketchup
80z sweet potatoes salt n pepper olive oil
pickling cucumber raw

curry chix
romaine leaves one head minus three large leaves
pickling cucumber and tomato
lemon juice and olive oil dressing salt n pepper

coconut milk mixed with pure cocoa

predictable...

ok so i need more food and more variety....

today's menu included

5 eggs with mushrooms, onions and peppers (scramble eggs and cook them in cupcake tin)
1 quart of milk
1 banana
8 0z. nuts and raisins
5 oz. ground beef
10 oz. chicken
10 oz. sweet potatoes

day 3...

1 cup grass fed yogurt with 1 cup of nuts and raisins
4 cups milk
8 oz chicken with broccoli and garlic
1 banana
8 0z ground beef with paleo ketchup and 1 oz. mozarella cheese


...i need to eat more.

brett making it clear...

my goal is to gain weight and get bigger and stronger. you will see many foods on my daily list of consumption that aren't strictly paleo. eating like that won't gain me any weight. i've done it before and lost a ton of body fat and been really ripped and fast. this time around i want the pounds to be packed on, not lost. i've been making steady gains the last few months and not paying that much attention to my diet. i'd guess i eat paleo roughly 75% of the time. i'm going to keep it that way. in my list of foods you're going to see dairy, legumes (i love chickpeas), and occasionally rice. i think this blog and this challenge, that mina is my partner in, will help me avoid the stuff that is really not necessary. the stuff that i love: pizza, ice cream, french fries. if the number on the scale continues to go up, you'll see a happy me. if it starts to go down due to my healthier diet, then you will see a cranky me. that'll be me knocking people over to get to the ice cream. day 3, let's go!

Day 2: the second day

5 scrambled eggs with tomatoes, mushrooms, onions and feta cheese
1 quart of milk
2 bananas
6 0z. mixed nuts (macadamia, almonds, cashews) and raisins
8 oz. chicken breast with chickpeas (in indian spiced sauce, paleo ingredients) and 1 cup basmati rice.


to be continued...

Food Journal MinaJoy

Day One:

Any given Sunday: 1/16/2011

Grocery shopping for a beautiful Paleo fridge, without breaking the bank. Meal planning and cooking today. Check out paleo recipes on the interweb. Spend some QT with my husband. Create a WOD journal. Holiday off tomorrow…get to cfit.

>8oz chicken 1 cup coffee w/ coconut milk 8oz sweet potatoes 2 Tblsp pumpkin seed

>1/3 cup pineapple coconut water 2 dried figs

>8oz grass fed beef 8oz sweet potatoes 1/2 small cucumber 1 small tomato 1 cup mixed green salad olive oil and lemon juice

Paleo Day 1:

Brett's consumption for Sunday January 16:

8oz. chicken breast
1 banana
12oz. ground beef
salad (cucumber, tomato, arugula, olive oil, pepper, lemon juice)
sweet potatoes
4 cups of grass fed whole milk

...with more to come, i need to get huge somehow!

My Paleo Challenge Journal: Mina Joy Valego

My partner is of course is my husband Brett Valego. He has always been my motivation and the most positive+ influence on my life.

My Mission- I would like to come away from this Paleo lifestyle challenge as a catalyst, bringing on change to my current “training” lifestyle that will effectively increase results in and out of the gym. In these next 45 days I hope to achieve some specific goals 1) to live clean and sugar free. Anything sweet is a huge vice for me…this includes honey and agave. I would like to be knowledgeable about the negative influence of insulin/carbohydrates on the immune system in order to speak to others who would like to be informed as well 2) work through my injury located in my back + cervical neck. Develop a strong core to sustain weight training, keep focus on proper form, and in turn increase output and strength. I have been using Dr. Kimberly Lange for rehabilitation- chiropractic, graston massage, stim and therapeutic massage 1x/week for the last five months. Improvements have been shown with increasing back strength and decreasing pain…thank goodness 3) To become a CrossFit trainer one day and help influence other people and their journey for health and awareness 4) A big goal! To give back to the community by donating time to less fortunate and help in my own way to fight hunger issues. We do so much worrying about our own issues with food. I would like to take some of this energy to help the need of the less fortunate people in our local community. Doing some research into how hunger affects our local community and what could be done to help bring food to those who can not receive it. Get Pioneer Valley Crossfit involved in giving back as well.