All posts tagged healthy-living

I’m feeling Twenty-Two (weeks pregnant, that is)

Published June 5, 2014 by coachkatriel

I woke up this morning singing the Taylor Swift song “22” because…I MADE IT 22 WEEKS!!!
I’ve been able to feel baby girl dancing around in my belly and it’s the best! I’ve heard that as she gets stronger, I might not enjoy it as much, but right now I’m just loving that pregnant feeling.
Seth convinced me to start waking up a little bit earlier to “bro out” with him at the gym. Yesterday I did some back jerks, back squats and overhead squats (with a pause at the bottom) and hubby commented on how I’ve managed to maintain a lot of my flexibility still. I let him know it’s more likely just the relaxin. He said we might need to inject some of that into some of our less mobile clients. When deciding how heavy to go on my squats, I take about 70% of my old max and then take the recommended percentage off of that. I make sure to stop at a weight before I feel like I’m straining to put the weight up.
Today we did some Olympic lifting complexes. Olympic lifting is my favorite because I always feel so hardcore tossing the barbell around, but I’ve definitely had to cut back on the weights as my belly is getting bigger and I can’t keep the bar as close to midline anymore. After lifting, we did a metcon (The metabolic conditioning portion of the workout). I changed a lot of the movements from what Seth was doing but managed to get pretty sweaty and stinky in my 10 minute metcon still.
I felt much better about my nutrition this week and I feel a lot stronger and better than I have for awhile as well. I’m really enjoying this part of pregnancy and am even able to laugh instead of cry when I try something on and it doesn’t quite fit right anymore.
This post is part of a link up with Katie Did What for Healthy Habits today! Click over to her page to check out the other linkers!


Paleo Days Twenty-Five through Thirty-One: The CrockPot

Published October 16, 2013 by coachkatriel

I love the CrockPot. Slow cooking was the best invention ever. And the easiest thing ever as well.

The past couple nights, I’ve been throwing chicken (frozen breasts, raw breasts, or raw thighs) in the crockpot with some sort of salsa (with paleo ingredients) and some raw or frozen vegetables and whatever spices I want right before I go to bed. And then Seth inevitably gets up at some point in the night to close our bedroom door so he won’t wake up smelling like food. But then I have a small bowl of incredibly tender chicken with veggies and flavors and a small handful of almonds and a piece of fruit for breakfast. Which is WAAAAAY more satisfying than just an apple with some almond butter. And then I pack some for lunch, eat some as a snack before I go to the gym, and then finish it up after my workout. So I eat the same exact thing pretty much 4 meals a day for the past several days this week. I’m not complaining. I’m still taking my multivitamin, and I’ll switch it up with something else next week. But so far, this is going grand for me-even though it bugs my hubby a little bit that the house constantly smells like cooked food now. I wish I’d started doing this when I very first started being paleo because it’s made meal prep so much easier. Throw stuff in crockpot, eat stuff out of crockpot, wash crockpot, repeat.

Also, I got in my four metcons last week! They were tough and I didn’t move very fast, but I was proud of myself for doing them. My favorite was Saturday’s workout, which was 3 rounds for max reps with 1 minute at each of 5 stations, 1 minute rest between rounds. It was the same workout that was being done in different boxes around the world for a “Crush Cancer” fundraiser event. One of the things I like about the CrossFit community is being able to do similar workouts across the world because it helps me feel like I am part of something bigger than just me.

What are your favorite crockpot recipes?

Paleo Day Eleven: Pizza?

Published September 26, 2013 by coachkatriel

I’m not sure which I want more right now: pizza, or babies.

For those who don’t know me, this means the cravings are pretty bad right now.

Partly because it’s Thursday and the start of my “weekend”

Partly because they were eating pizza in the TV show I was just watching.

Partly because I kinda want a baby, but pizza is more affordable right now.

I’m used to snacking nonstop on Thursdays (I have a problem, people) and I could feel myself going crazy. But the only things I allowed myself to eat were cucumbers and cashews, and neither tastes very much like pizza.

I’ve heard there are some recipes that try to mimic a paleo pizza. But I’m not interested in having pizza that doesn’t taste like grease, cheese, and bread. Not paleo.

I’ve read a bit about willpower throughout my coaching career, and the general consensus is that willpower is like a muscle-meaning it can both be strengthened and overused. One way to succeed is to make it less convenient to fail. In order to prevent an overuse injury to the willpower muscle, I’ve taken myself to the gym where I’ll coach for two hours before going home and eating some more dead animals and vegetables and getting a massage, since I have enough pride left to not eat pizza while I coach or while I’m getting a massage. And as I continue to avoid eating the pizza and continue realizing how much better I feel without it, my willpower against it will be strengthened. Or so goes the theory.

I can avoid the pizza. I will avoid the pizza. I will go stretch and get ready for my class so I stop saying the word pizza…

Signing up for the Lurong Living Paleo Challenge

Published September 11, 2013 by coachkatriel


I’m a scale-a-holic. I weigh myself everytime I go to the gym (Which is sometimes twice a day) before and after my workout. And I have a bad habit of looking at the number and using it to determine my self worth of the day (With the number on the scale being inversely proportionate to how awesome I am-bigger number, less awesome. I’ve also factored in the days of the weeks with a different ideal weight number for each day of the week) If my number was higher than I wanted it to be, I’d get depressed, not want to workout, be really snappy at people…If the number was lower than I’d anticipated, all of a sudden I’d feel really awesome, be super psyched to workout, and love talking to people. Since the numbers game was not working out in the favor of the people I coach (grumpy coach…sorry) I’ve temporarily grounded myself from the scale.

It’s a little bit nervewracking, not knowing where my weight is at. I’ve had to focus more on how I feel or how my clothes fit.

The other thing I’ve done recently is put my goals at the forefront of my focus. My computer at work and my cell phone both have the wallpaper of the CrossFit Games logo. I have my goal written up on my bathroom mirror.

I’ve also been trying to leave my phone at home when I go to the gym, focusing on mobilizing my calves for 5-15 minutes before I get started, and then working in with Julia (Hi Julia!!!) because she’s stronger than I am and it’s much harder to slack off on my strength sets when she’s there putting up heavy weights right next to me. She’s a great training partner. If you don’t have a Julia to train with, I suggest you try to find one.

Because gymnastics skill work is top on my list of things to improve before the CrossFit Open next year, I’ve decided to join the Lurong Living Paleo Challenge to drop some body fat so there’s less of me to dip, muscle-up, pistol squat, and handstand push up. I know I’ve spoken against Paleo as a lifestyle before, but I think doing an 8 week paleo challenge will help motivate me to stay with it for the next couple months while I hit the gymnastics skill work extra hard.

If dropping body fat is something you’re interested in well, I highly recommend signing up for this challenge along with me. It does cost $50, but if you think of all the money you’ll be saving by skipping pizza nights, popcorn at the movie theater, sushi dates, and Saturday night ice cream binges, it really pays for itself. If you need more convincing, read this article as well.

So I will have to break my scale fast a couple times according to the challenge schedule for different weigh-ins, but I’m going to not weigh or measure outside of scheduled weigh and measure times. I’m going to keep my focus on my long term goal, and I’m hoping to make some serious strides over the next few months!

And if you’ve signed up for the Lurong Living Paleo Challenge, I’m excited to be part of your paleo support group. We’re going to have a grand ol’ time!

Mental Perspective

Published January 24, 2013 by coachkatriel

Hello All!

First off, I wanted to apologize for being gone for so long. I’ve got some pretty good excuses though.

I’ve been accepted to be a volunteer CrossFit Media Writer for the CrossFit South West region. So in my spare time, I’m researching all the latest in the CrossFit world and brainstorming angles. I’ve been assigned to, written, and submitted one article and I’m eagerly and anxiously awaiting my next assignment. I’m really hoping The Editors like what I wrote because I got to interview two really cool guys that are super awesome athletes and I did my best to capture their personalities and enthusiasm in the piece I wrote. Still waiting for some feedback, but I’m staying positive.

I’ve also been working on my NSCA certification. I’ve set a goal of reading and taking notes on two chapters a week. I have lots of time to do this, cause my sweetheart has a lot of studying this semester. I’ve been trying to be a better housewife and make sure he has food to eat and I’ve been washing my dishes more and trying to keep up on the laundry so my honey can focus on studying.

In addition, we’ve been preparing for a local competition called WODsomniac. It’s a CrossFit competition that you enter as teams. There are eight total workouts that are scheduled over a 24 hour period. I know it’s going to be a serious physical and mental challenge but I’m excited for it. At the beginning of the week, I was feeling nervous/excited. I’ve come to the conclusion though that I’m not going to walk into the competition already beating myself down in my head.

We draw this triangle sometimes at the gym, and we call it the hierarchy of fitness. We will frequently add Mental Perspective below Nutrition as the true base of fitness.

hierarchy of fitness


Each piece of that pyramid is important, but the most important piece (in my opinion) is that mental perspective. Have you ever walked into the gym feeling tired or stressed? Or approached a barbell already thinking that the weight is heavier than you can lift? Our mental game really does effect how we’re able to perform.

So this week as you’re working out, I want you to focus your mental perspective. Give yourself permission to succeed by telling yourself that it is absolutely possible. Talk yourself up instead of putting yourself down. Build up your mental perspective.

Triple PR day, anyone?

Published April 25, 2012 by coachkatriel

Alright, friends and neighbors.

After eating 6 healthy meals in a row over the course of two days, I went to the gym to participate in the StrengthWod. And…it went awesome.

I have an almost paralyzing fear of weight overhead, so for the longest time, the heaviest I’ve EVER been able to get up there was 130, and that was on a good day. Anything higher than that and I’d look at myself with the heavy weight in the mirror and my mind would have already given up or gotten scared. I often play the “What’s the worst that could happen?” game when I approach a heavy weight. Well, when getting a weight overhead, there’s a long list that runs through my mind of all the worsts that could happen. I sit there and debate with myself about whether or not the risk is worth it.

I put 140# on the bar and bounced around with the bar a little bit while I debated whether or not it was worth the effort. I dropped down a couple pounds and went for it again. I didn’t think much about how much was on the bar and jerked it overhead. As I was finishing out the drive, I was doing the math and realized there was 135# on the bar. I left it up there over my head for awhile, shocked that it had gotten up over my head so easily. I dropped it to the floor, and then realized that I should have squatted with it overhead so I could get a PR there too.

I went for it again. I’d already done it, so the debate with myself was easily won. I popped it up overhead and tried to squat with it. Overhead squatting requires a lot of abdominal stabilization. I struggled keeping the weight stable on my way down and stood up before I hit depth. Of course, I couldn’t leave it at that.

I push jerked 135# for the third time that day and this time successfully squatted past parallel with it.

Feeling pretty awesome and a little full of myself, I set my bar up for deadlifts. I pulled 240# off the floor 7 times. My form was pretty shabby-especially for the last couple-but I did it. We used the “Figure out your max” equation (which I’m sure has another name too) and pulling 240# 7 times would put my max deadlift at 295#. I think I’ll go for a new max in a couple weeks.

I realize this is likely the LEAST helpful post ever. So I’ll give it a moral.

Having consistent good nutrition leads to personal records in the gym. How? If you’re eating healthy and timing your meals well, you’ll have the energy to actually do the workouts and the nutrients you need to recover after your workouts. So if you wanna beast yourself and look good doing it? Clean up your diet and stay consistent with it.

4 Down, 96 to go

Published April 24, 2012 by coachkatriel

Yesterday reinforced my notion that I’ve got to eat 4 meals a day, and one of those four meals has to come an hour or two before my workout. I work out at 7pm, and I’d eaten lunch at noon. We were maxing out on bench press, and I couldn’t put anything up. I felt tired and hungry-my stomach was growling while I was working out. I went straight from the gym to the grocery store to stock up on vegetables and protein.

This morning when I was doing meal prep for the day, I pulled out my old food scale. Knowing I want to have 30-40g of protein per meal, I looked at the serving sizes for my protein sources for the day, did some math, and weighed out the exact portions I wanted into cute little tuppleware containers. I’ve got extra lean ground turkey breast in one and shrimp in another. Then I grabbed two of my 3cup tuppleware containers and stuffed them full of various vegetables-spinach, cauliflower, broccoli, sugar snap peas…

I stacked up my containers and put them in my “lunch box” (it’s huge and green and I got it walmart), ate my healthy breakfast-(two roma tomatoes, cup and a half of spinach, eggs and one little cube of pepperjack cheese), took all my vitamins, and skipped out the door feeling pretty stinking pleased with how prepared and healthy I’m going to be today.

I love being able to report good health decisions.

What good health decisions have you made today?