The end of the world…

Day 30: Jk… maybe. Today is the end of the Whole30. I made it! Round two was my bitch. To be honest, it’s been a smooth ride. I still have stress and I’m still often tired, but those can be attributed to external factors like lack of sleep or school work. Often those external factors influence my emotion, which influences my cravings but that’s okay and I’m aware of that. My emotions HEAVILY influence my cravings, but being aware of that can help to get a better hold of the sugar devil because yes, sugar is the devil.

Some things to take away from this challenge and to remember as I continue on with the 21 Day Healthy Habits Challenge at my gym:
1. Paleo baked goods and other mock foods are just like SWYPO (sex with your pants on), don’t even try it but if you have to, just remember what you’re really after and why.
2. Getting calories in is not as important as getting a good balance of macros and micronutrients within those calories. Variety, distribution, and content are all dependent on individual needs for an individual person on an individual day. Some days I need more carbs, others I need more protein. Balance is key.
3.  Enjoy your food. Remember where it came from, how you made it, and how it’s nurturing your body.
4. Treat food as exactly that, nourishment. You are what you eat. Eat to perform.
5. Have fun. Try new things.

With that, here was my last day.
Pre-workout (6am)
-1 hard boiled egg
-1 date
-handful of bubbas fine foods
– paleo protein coffee
-half of an avocado
-half of a banana

-leftovers from yesterday’s employee meal. Still, equally delicious and amazing.

-leftover crockpot curry

And there you have it, nothing fancy. No pictures. Nothing new. You know why? because all of this seemed so normal today. It felt like routine and not like a production. I still have passion in making my food pretty, but I also have passion for making things work and ensuring I get adequate nutrition on the go. I did it! Boom. Done.

Carbohydrates: 25%
Fat: 56%
Protein: 19%
Calories: 1707

800m sprint
15 jumping squats
10 banded walks
10 banded flys
10 explosive push-ups
2 Turkish get-ups
1-minute pigeon pose
400m sprint
15 jumping squats
10 banded walks
10 banded flys
10 explosive push-ups
2 Turkish get-ups
1 minute down dog
2 rds
10 ring dips
15 squat jumps
15 t2b
30 dubs
5×3 overhead squat at 125
1….2…3…4….etc for 8 minutes of

peace and blessings and happy Whole30ing y’all


Poll Party

Day 29: It’s Election Day and I got to experience the wide range of emotions attached to this day from a city so flourished in culture. I was able to examine the magnitude of a day like today and how so many different lives will be impacted in so many different ways. Regardless of your political standpoint, I think it can be unanimously agreed that the outcome of very many resides in the power of a select few. Fingers crossed and godspeed.

Hash with Turmeric Scrambled Egg Whites
3 strips turkey bacon
-6 tbs egg whites
-1 cup of spinach
-1/2 cup of frozen broccoli
-1/2 bell pepper
-1 tsp coconut oil
-1 tsp turmeric
-1 kiwi
*Slice turkey bacon and cook together with bell pepper and frozen broccoli. Once cooked add spinach until wilted. Because turkey bacon has very little fat I had to add coconut oil to get the vegetables to sautee. Then remove from pan and cook egg whites, once almost done sprinkle on turmeric.

Quite literally, the BEST employee meal I’ve ever had at work!!!!
1/3 of a chicken breast with cashew cream marsala…. like…. come on now chef, you can’t do me like that. It was a recipe similar to this one but with cashew cream instead of coconut.
-4 pieces of grilled vegetables (zucchini, eggplant, and red pepper) WHAT?!!?!!?
-3 slices of roasted potaoes

Leftover HelloFresh Salmon Parcel

Bubbas Fine Foods Righteous Ranch aka CRACK. be careful. I had to hide this from myself….
-1 banana (post-workout)

Carbohydrates: 35%
Fat: 46%
Protein: 19%
Calories: 2037

5×3 Back squat (1 and 1/4 rep @ 80%)
3×14 unbroken power cleans @35%
4 min AMRAP of Fran
4 min rest
4 min AMRAP of Diane
4 min rest
4 min AMRAP of Grace
8 min EMOM
even: AMRAP burpee box jumps
odd: rest

No Rest for the Wicked

Day 28: Today was a rest day. My back was still throbbing from deadlifts two days prior. But it’s funny because my rest days are never truly sedentary. I’m always on the go which today meant I was always hungry and tired. I came well-prepared bearing snacks and meals for the day, even if it means going from Brooklyn to 181st street, to West 4th Street, back to Brooklyn.

Paleo Oatmeal
Recipe followed here
*my oatmeal looked nothing like that even after microwaving for 2 1/2 minutes so I decided to add a tablespoon of eggwhites to thicken it. I ended up topping it with cocoa nibs and almonds.

Zoodles and… caroodles? with Chicken Sausage and avo cream sauce
-1/2 zuchinni
-1 carrot
-1/2 avo
-1 chicken sausage
-1 tsp olive oil
-spice to taste
*pour olive oil in pan and brown chicken sausage. Spiralize your zucchini and carrot. put in bowl and mix with avocado stirring vigorously to mix well.

HelloFresh Jamie’s Salmon Parcels

Carbohydrates: 32%
Fat: 50%
Protein: 18%
Calories: 2,016

paleo protein coffee
-10 plantain chips
-handful of baby carrots
-hanful of sugar snap peas

plus challenge of the day for 21 day healthy habits
3 minute AMRAP situps

Fails and Tales

Days 26 & 27: Yesterday was quite a busy day. It was full of a few fails, like my attempts to PR, make a proper omelet, or how I forgot ginger in my crockpot curry. But at last, it was full of many tales. Many short wonders and joys that make the city so rich. After a long day studying, writing papers, working out, and working, I was reminded of the simple things in life on my subway ride home.

I sat and talked to and played peek-a-boo with a young toddler who was with her parents on their ride home, at midnight. Sure, she was a little cranky, who wouldn’t be? But she, nonetheless, was exuberant with joy. She said hello to everyone that walked onto the subway. She invited other strangers to play peek-a-boo, and she represented life’s innocence. She may have cried a couple times because she was tired but she teaches a message to all us working and pre-occupied adults, just relax.

Sure, you don’t have to play peek-a-boo with strangers. In fact, please don’t. But, if you just focus on the moment and how lucky you are to be in that moment, you will experience a much greater joy than happiness alone.

Breakfast: day 26
Omlette fail with spinach, turkey bacon, and a side of kiwi
2 eggs
-3 tbs egg whites
-2 cups spinach
-2 strips turkey bacon
-1 kiwi
-1 tsp coconut oil
*cook the turkey bacon and spinach together. set aside. Whisk egg and egg whites together. melt coconut oil in pan and pour eggs in. let cook and then put toppings on one half. Fold over. Serve with kiwi
Lunch: day 26
Failed crockpot curry with cauliflower rice (this recipe made 3 servings)
-2 chicken breasts
-1 cup butternut squash
-1 cup broccoli
-1 can coconut milk
-1 small can (33g) of tomato paste
-1/4 cup water
-2 tbs curry powder
-1 tsp chili powder
-Juice of 1 lime
for cauliflower rice
-1 head of cauliflower
*I made this recipe over night and dumped everything in and let sit for 8 hours on low. I FORGOT GINGER so please add ginger to your recipe, please. It’s crucial. When I woke up in the morning I portioned off the curry into 3 containers and made the cauliflower rice by simple placing florets into a blender and pulsing. Then I garnished with half of an avocado because I love avo.

Dinner: day 26
do not try this at home!!!! I did not have dinner until midnight….
-1/4 cup of dry raw cashews
-leftover “stuffing” from acorn squash recipe (about 1 cup)
-10 plantain chips from trader joes

Snacks: day 26
-1 hard boiled egg (pre-workout)
-1 date (pre-workout)
-handful of goji berries
-pale protein coffee


Carbohydrates: 28%
Fat: 44%
Protein: 28%
Calories: 1,977

Workout: day 26
strip press 2-2-2-2-2 @ 75#
deadlift 1-1-1-1-1 ending at 245#
Deadlifts 115#
lateral bar burpees
11:23 time

Breakfast: Day 27
Twice baked sweet potato
-1 small sweet potato
-2 strips turkey bacon
-1 cup spinach
-1 egg
-1 tsp ghee
*Microwave sweet potato until ALMOST cooked through. Preheat oven to 400. Remove sweet potato and smash open, stuff with spinach and top with bacon. Meanwhile, fry and egg in a skillet.
Lunch: day 27
Avocado tuna salad with mixed greens
-1/2 avocado
-1 can of tuna
-1 tsp tahini
-1 TBS stone ground mustard
-couple shakes of cayenne
-salt and pepper
-2 cups mixed greens
*mix everything except greens together. Serve on top of greens

Lunch #2: Day 27
Salmon “burger” no bun with avocado and side of kale
-4 oz salmon
-1/4 avocado
-1 cup kale
-2 slices of tomato
-2 slices of cucumber
-grilled onions
*I ordered this from the Civil Service Cafe in Brooklyn. I spent roughly 5 hours here and realized I needed more fuel for my workout. That, and I was running at a thousand calorie deficit even with dinner later included.

Dinner: Day 27
Leftover Curry with Cauliflower

-1 boiled egg
-1 scoop egg white protein
-1 kiwi
-1/8 cup almonds


Back squat volume
10 @ 50%
10 @ 55%
10+ @ 60%
Metcon 1
15 reps of the following  AFAP
thrusters (65#)
push jerks
overhead squats
front squats
*at the the top of every minute do 3 burpees
Metcon 2
minute 0-10:00
mile run
max clean and jerks at 95#
10:00-13:00 REST
800 m run
max power snatch at 75#
20:00-23:00 REST
400m run
max thrusters at 65#
Cool down
10, 9, 8….1
turkish get-ups

It’s the Most Wonderful Time

Day 25: I am half joking and half serious on this one. This saying is often attributed to Christmas and the holidays, but I really think that autumn is the best time of year. It’s not too cold, not too hot, the air smells great, and the food… the food is on another level.  With this time of year comes a rush of due dates. Papers are due, group projects emerge, and the deadlines that seemed so distant lurk like a peeping tom.

Even though today was a rest day, it was non-stop. But it’s okay, because it’s fall. I love fall. I love fall food. I love fall leaves. And today was a productive day AND I got to make my most favorite meal that I make every fall.

Chia puddin
-4 tbs chia seeds
-1 cup alomd milk
-1 tbs cashew butter
-1 tbs shredded coconut
-a few pistachios
-1 tbs flax seed
-1 scoop egg white protein
-1 tsp vanilla
*mix chia seeds, almond milk, vanilla and egg white protein together and let sit. Then top with remaining ingredientsimg_3904

Leftover pork and sweet potatoes with apple and kale

STUFFED ACORN SQUASH!!!!!! (I doubled this and shared with my roommate)
-1 acorn squash
-8oz ground turkey
-1/2 apple
-1/4 cup onion
-1 clove garlic
-1 cup spinach
-1/2 tsp ghee
-1/2 tsp coconut oil
-1 tsp slivered almonds
*cut acorn squash in half and scoop out seeds. Place face down on to a plate and microwave for 6 minutes. Preheat oven to 400. Melt coconut oil and ghee in skillet, brown onions and garlic, add apples and turkey. Brown. Add spinach until wilted. turn off heat. Remove acorn squash and scoop mixture into squash. Top with slivered almonds. Roast for 5 minutes.
-handful of goji berries
-handful of nuts
-1 cup of steamed almond milk
-1 gingerade kombucha

-Carbohydrates: 32%
-Fat: 50%
Protein: 18%
Calories: 1,902

Rest day + ROMWOD + 21 day challenge challenge of the day

3 minute AMRAP air squats


Day 24: Today I conquered my post-workout fatigue. I’ve had an issue where I get really really high, from endorphins of course, and then it all comes crashing down. I’m tired. I yawn. I doze off. It sucks. What sucks most is doing this during class. I’m fighting to stay awake and pay attention and it’s embarrassing to head jerk. It’s even more embarrassing trying to try every  method to keep myself awake. So last night, I took it to the web. I googled “why am I so tired after working out paleo?” This is why I love Google. I know that I’m never alone in my questions and search. Sure enough, A LOT of people were having similar issues. Some people would workout after work and then on their drive home be dozing off.

I’ve tried things like protein after a workout. I even try to keep my food within a 30-minute window. I’ve tried coffee post workout. But somehow I always end up hitting a wall. HARD. So today I tried to take in carbs right after my workout. I went bananas. Literally. I’ve been withholding on bananas because of their sugar content but I had a very high-intensity workout today, not a large lunch, I was very active all day, so I think I needed it. I think often I don’t consider how I’m on my feet 24/7 and very active even with day-to-day activity. I can’t sit still.  So today, my friends, I was a carb-o-holic. And guess what, it worked.

Upside Down Omlette/Fritata
-9 spears of asparagus
-1/4 cup chopped onion
-1 clove garlic
-1 cup spinach
-2 eggs
-3 tbs egg whites
-1 tsp ghee
*Melt ghee in a small skillet, dump all the veggies in and cook at the same time. Once tender, pour in whisked eggs and egg whites. Cover with a lid to steam and flip on to a plate.

-Chicken legs from Employee meal at work!!
-Rx bar pre-workout

Roasted Pork and Sweet Potatoes w/ stewed apples over a kale and Walnut Salad(double This!)
*this recipe was copied from HelloFresh
It realy sucks that I have to be on the go so much, I haven’t been able to plate things all pretty. But hey, if it tastes good that’s the most important thing!


Carbohydrates: 33%
Fat: 42%
Protein: 25%

Clean + Jerk
3+1 @ 60%
3+1 @ 65%
3+1 @70%
3+1 x 2 @75%
Front Squat
5×4 @ 75%
4 minute AMRAP of
27 cal row
27 burpees
27 pull-ups
4 min rest
21 cal row
21 burpees
21 chin-ups
4 min rest
15 cal row
15 burpees
15 t2b
rest 4 minutes
8 Minute AMRAP
5 squat thrust
10 situp
10 bodyweight squats

181 reps

Holy Quads

Day 23: Today I was sore. Really sore. I think I need to do double duty ROMWOD, roll out on a lacrosse ball, put some cryoderm on, and take an ice bath. Yesterday’s squats felt GREAT but today’s snatches…. not so much. But I can’t complain too much. Today was a beautiful day, it hardly feels like winter is coming! And so what if the handle to our front door broke off? And the sink is leaking? And there’s a rat problem?! Oh New York. Oh Brooklyn, you kick my ass and I love how you keep me on my toes.

Old school brekky platter
-2 eggs
-3 tables egg whites
-2 cups spinach
-2 strips turkey bacon (btw… turkey bacon sucks)
-1 kiwi
-1/4 avocado
-1 tsp ghee
*melt the ghee in a skillet and cook spinach. Remove from skillet. Cook “bacon” in skillet. Remove. Cook eggs in same skillet. The key to good flavor is to use the same skillet. I added turmeric to my eggs today! Remove and plate with kiwi and avo.

Turkey Burger, Swiss Chard, and Roasted Asparagus
-1 tsp coconut oil
-1 slice onion
-2 cups swiss chard
-1 turkey burger
-1/4 avocado
-9 spears of asparagus
-1 tsp olive oil
*Preheat oven to broil. Place asparagus on a pan with olive oil. melt coconut oil in skillet. Cook swiss chard in skillet with onion. Remove and plate in circle. Cook turkey burger in same skillet. Place over swiss chard. Top with avo. Serve with side of asparagus

Leftovers Chicken Thighs with Potatoes and Spinach

-1/4 cup nuts
-1 strip fruit leather
-1 serving cinnamon plantain chips
-1 hard boiled egg

Carbohydrates: 28%
Fat: 47%
Protein: 25%
Calories: 2,053

Ran to the gym (1.7 miles)
1-1-1-1-1 Squat Snatch + OHS ending at 110
5 s2oh (75#)
10 deadlifts (75#)
10 box jumps (20in)
EMOM 8 minutes
30 double unders
10 Chest to Bar
Ran back from gym

Gettin it

Day 22: Today marks the first day of the 21 Day Healthy Habits Challenge. This is basically a continuation of Whole30 for me. I am still going to do strict Whole30 for the remaining 8 days that I have and until November 21st I’m going to stay as strict to Whole30 as possible but allow some paleo things back. Basically, I miss my green smoothie bowls with spirulina, spinach, kale, flax, chia, etc. I very rarely put much fruit in them and if I do it’s either half a banana, a kiwi, or berries so it’s low in sugar. In addition, I’m going to allow myself paleo protein muffins or other baked goods. I make them very low in sugar and chock them full of healthy fats and protein. They’re just very convenient for a pre-workout or mid-day snack… that’s crucial for a life on the go.

Since today is the beginning of the challenge, it is also the beginning of my rewiring some of my nutritional goals. Up to this point, I’ve been aiming for around 1900 calories with a 50-60% fat 20-25% protein and 20% carbs. This was because I wanted to try out a keto style diet and cut fat. Yes, I cut fat by eating fat. Read more about that here in case you forgot. Well, now that I’ve trained my body to use fat and protein as a steady full source, it’s time to put on muscle mass. I want to do this by SLIGHTLY altering my macros AND taking in more calories. More food?! Heck YES!

For the remainder of Whole30 I will shoot for 50% fat 20% protein and 30% carbs with 2200 calories per day. Here we go:

-1 date
-1 handful raw nuts

-leftover green eggs and ham
-protein coffee

-Chia puddin with cocoa, cashew butter, almond milk, 1/2 banana. Same ol’ recipe… still equally as amazing as the first few times

-leftover shrimp bahn mi on plantain bread

Chicken thighs with steamed spinach and mustard potatoes (double this recipe!)
-4 oz chicken thighs
-2 yukon gold potatoes
-1/2 red onion
-1 cup spinach
-1 tsp stone ground mustard
-1 tbs coconut oil
-1 tbs thyme
* preheat oven to 400. cut potatoes into evenly sized triangles. slice onions. place in a bowl and toss with olive oil and mustard. Pour onto pan and roast in oven 20-25 minutes. Place chicken thighs on another plan and season with thyme, salt, and pepper. Place in oven for 20 minutes. Meanwhile, steam spinach in coconut oil. Hopefully, plate yours more pretty than I… this is the “beauty” of meal prep. In fact, I chose to omit the picture from this meal (the only one that hasn’t already had a picture) because it was literally just thrown together into a container… sorry

To make up for the lack of pictures, I’ve included a picture of my Halloween costume (frat bro) and my terribly snatch form to prove that a)I will never not dress up for Halloween even if it means getting ready at 10pm to go to one bar and leave and b) I still have room to improve.

Fat: 46%
Protein: 27%
Calories: 2,113

3 rounds
10 mountain climbers
8 clapping push-ups
30 second body saws
5×3 back squats at 175 (complete each rep as 1 1/4)
3×12 unbroken powercleans
EMOM 8 minutes
even: max rep burpees (14#)
odd: rest


Trick AND Treat

Day 21: Today I received a loving package of food out of the kindness of my mother’s heart. Among items in this package were paleo kitchen staples like coconut cream and almond flour. However, a non-staple item that my mom decided to send me was a box of a dozen cookies. I KNOW RIGHT?! how rude. Not only did she send them while on Whole30, but they’re not even paleo! That means I can’t make an “excuse” to have them post Whole30. Doesn’t she know that cookies are my weakness? Of course she knows, I take after her.

So Halloween was full of treats, obviously, but also full of tricks… and temptation.

Alas, here is how the cookie crumbled, or rather how it didn’t.
Green Eggs and Ham Frittata!!! ( I doubled this recipe for a later date)
-1 1/2 eggs
-1 cup spinach
-2 Tbs chopped onion
-1/2 clove garlic
-4 oz ground pork
*Cook in the skillet with onion and garlic. Meanwhile, blend spinach and eggs in a blender. Pour over pork mixture. Cover with a lid to steam. I got a lot of peculiar responses to the picture of this. I think I nailed it as far as getting it as close to the Dr. Seuss inspired recipe name as I could.

Leftover Coffee Rubbed Steak with added mixed greens
*I made double of my coffee rubbed steak last night but realized I had some mixed greens I needed to get rid of so I threw it on top… Quite literally.

Shrimp Bahn Mi with Plantain Bun ( I doubled this recipe!)
-1 plantain
-2 tbs flax
-5 oz shrimp
-1 Carrot
-1/2 cucumber
-1 clove garlic
-1/2 lime
-1 tsp cilantro
-1 tsp white vinegar
-1 TBS coconut oil
*This recipe was actually done in two parts. I had the luxury of staying home today so I made my plantain buns during the time I had my lunch. To do so, Preheat oven to 350 degrees. Peel plantain and make flax “egg”.(2 tbs flax with 6 tbs water) Let flax egg mixture sit for 10 minutes to form a gel. Place plantain in blender or food processor. Add in flax egg and baking powder. Add in coconut oil, or place oil in pan. Either way, the bread will come out. Bake bread for 15-20 minutes.
The second part was the shrimp and it goes like this… Thinly slice cucumber and two teaspoons of carrot. Put into bowl with salt and white vinegar. Meanwhile, cook shrimp in a skillet with coconut oil and minced garlic. Once cooked through, remove from heat and squeeze lime juice. Make your sandwich with the plantain bread while layering with shrimp, cilantro,and pickled veggies.

This definitely tasted nothing like the gold that is the true Bahn Mi from Vietnam, but it’ll do for now… I guess.
Carbohydrates: 29%
Fat: 49%
Protein: 22%

Tomorrow starts a 21 Day Healthy Habits Challenge at my CrossFit. I know, crazy, right? I’m doing Whole30 and then basically extending it ten days longer for the Healthy Habits Challenge. As part of the challenge, we get various bonus challenges. Today, the bonus challenge was to do as many burpees in 3 minutes….

yeah… that bad. I’ve done and AMRAP of burpees before. I’ve even done a 5-4-3-2-1  AMRAP of squats, lunges, burpees, sit-ups, push-upse… But today was not my day. Afte all of the chest work I did yesterday this performance was laughable. LOL at my struggles.

Excuses Excuses

Day 18-20: So this post is going to be a hodgepodge of food, restaurants, and workouts. I spent the weekend exploring the city some more with Anthony. This means that I slacked on tracking my food, slacked on taking pictures, slacked on blogging. Part of the reason I couldn’t take pictures is becasue my phone ran out of memory. Part of the reason I coudn’t blog is because by the end of the day I was kapoot. But oh well, I kept to Whole30 and I’m sharing what I captured.

In a city bound with temptation, this was a true test to our self-control. Being on Whole30 means that you have to choose your food wisely and ALWAYS ask questions like “what seasoning do you use in your spice rub?” or “is your almond milk sweetened?” More often than not, people are accommodating. New York is full of fad diets and food “allergies” so restaurants have grown to address these trends. Lucky for us Whole30ers, that means there are a growing amount of options available for us!!!

Along with exploring food, comes exploring CrossFits! New York is overflowing with different gyms, but that doesn’t necessarily mean all gyms are created equal. That’s kind of the fun in finding “your” gym. Every gym has different coaches, which means different programming. They also have different clientele, which means a different environment. All this avoiding even the abre necessetaties like equipment and facilities. Anthony and I were able to check out CrossFit Hells Kitchen after wandering around The High Line.

I really enjoyed being able to share the struggles of Whole30 with someone else, but also the passions of being paleo and maintaining fitness. I think the way to view Whole30 is not as “a whole lotta nothin” but a whole new way to see food.

Today I heard a mother tell her kid that a wall of candy on display in a bakery was “poison”. The kis responded “oh yuck!” I wanted to give them both a bear hug because that is some good training. Obviously it’s nice to enjoy the finer things in moderation, but this is just proof that you don’t come out of the womb craving chicken nuggets.

Here is some of the food I enjoyed over the weeekend. Sorry for excluding the macros. Sorry for not including the recipes. Let your eyes feast. Hover over for food and name of restaurant.



Snatch, Power Cleans, Back Squats
10 min emom
30 seconds on 30 seconds off

21-15-9 Thrusters ending at 115
5 rounds
3 burpee pull-ups
9 heavy russian kettlebell swings

5×5 bench press (ended at 105)
5×5 deadlifts (ended at 195)
Group Wod
5 rounds (until Anthony broke the rower)
Person 1: Row 250m sprint
Person 2: Push-ups while person 1 rows
Person 3: Rest