Change happens gradually and often happens from within.

Since completing 80 day Obsession and finishing up the CrossFit Open, my journey has seen some ups and downs. I have been noticing some health changes and a lot of it I can circle back to stress, how I am eating and the other is soon TBD.

Most I can control. Like I said above, change is gradual, and often comes from within.

So for the month of May, I am committed to determining why I have been experiencing a lot of internal stomach discomfort, consistent migraines (even though I am on a medication to prevent them), fatigue and forgetfulness. I have been tracking what might be contributing to my stomach BS and narrowed it down to my issues with gluten and dairy.  So…

May is no dairy month.

I have done the no gluten thing and while I eat mostly gluten free, I am not allergic to gluten, I have an intolerance so I do not cut it 100% out of my diet.

Again, change comes from within right?

Well, since the majority of what I love (mainly Ice Cream) is dairy. I thought I would share some of the treats I have had the pleasure of indulging in the past three weekends!

First: Home made oatmeal bowl to fuel your soul before the cows are up!

Ingredients:

1/4 cup gluten free oatmeal with 1pump sugar free vanilla syrup

4oz sliced strawberries and/ or 1 small banana sliced

5g hemp seeds and 7g chopped walnuts

Build your bowl and indulge!

Second: Bowl’d Acai 

Post Wanderlust we waited in the longest line ever for the best Acai bowls in the SF Bay Area! Not only do they have Acai bowls but they have juices and poke and the best staff ever! Check them out if you are in San Francisco. They have a few mobile trucks, locations can be found on their website or instagram!

Third: Tin Pot Creamery 

Okay– first, I do not have to give up going here because Tin Pot has Vegan Ice Cream and it is to die for. But I got the dairy version as my last treat because the lavender poppy ice cream was heaven. They switch up their flavors at each location so pick one and enjoy!

Last but definitely not least was this amazing chocolate I found at whole foods. It is Vegan and dairy free so I can have it which is amazing. Recently they released a study stating that eating dark chocolate (70% or higher cacao) is beneficial for your health! Studies show a quarter ounce can keep the heart doctor away says the German Institute of Human Nutrition

So cheers to that piece of chocolate post dinner!

Outside of being able to explore the world of food, I have also been exploring my mind body and soul a bit. My sister and I participated in Wanderlust 108, San Francisco.

The experience was unbelievable.

From the people we met to the feeling of accomplishing a mindful triathlon on a Sunday when most people were just getting out of bed.

Being able to share this experience with my sister was such a blessing.

We took the opportunity the last few weekends to ditch the cars as well.

A big part of our practice is to make sure we can take care of our environment when we can… so we choose to use LimeBike to get around town!

If you haven’t used LimeBike and you are in the Bay, try it out! You can get a nice little burn while cutting down on emissions and having fun all at the same time!

Use code: R72HZXC for $3 in ride credits! 

Last recap I have for you… it is baseball season ya’ll and while I am a Chicago Cubs Fan, I do love the San Francisco Giants Ball Park and all the yummy food they have to offer.

Earlier this week we had the opportunity to watch the Giants play the Nationals…

I had a little too much vino and cheese…

And this is where I decided that my May goals are

1. No week day drinking 
2. No dairy for the month of May

But I had to indulge to come to those conclusions right? Right!

Just remember, each day is a reminder that we can truly do anything we put our hearts and minds into.

Change is gradual and it happens from within. 

All you have to do is throw your hands in the air and embrace it! 

Happy Sunday!

It has been a bit since we connected- I know. But here is the 411:

• Crossfit Open is over
• One of my besties moved to Kona
• I completed 80 Day Obsession
• This month is all about 5ks

Sums its up…

Now that the Crossfit Open is over, I’m getting serious about my run game. But before we get into that let’s recap the last few weeks.

80 Days of pretty much clean AF eating,timed nutrition and targeted workouts got me some killer results..

This is just the beginning of this journey but man am I not only impressed I’m proud AF at what I accomplished.

It wasn’t easy, if it was, everyone would do it. Duh. But you can do it if you have the right coach and motivation. So holla atcha girl!

Second, one of my favs packed it up and moved to my favorite place ever…. Hawaii! Literally jealous AF

So we celebrated her and sent her off in proper slag fashion:

I mean… this is kinda how we met so. I’m so excited and proud of how brave she is to pick up and move somewhere totally new. My ultimate dream is to like somewhere so warm and friendly! She’s truly living her best life! I’m already planning my escape to see her.

Again, the Crossfit open is over for 2018 and like you I was shocked I didn’t make it to regionals. Haha I kid. Gimme a F***ing break. Maybe when I hit the masters division… I will have a sliver of a chance but it’s still so fun!

I pushed myself in ways I forgot I could:

And… I got to be sponsored by the best peanut butter company ever… if you haven’t, you must try utopian kitchen PB. It will blow your mind.

You’re welcome.

But now that my Friday’s are not consumed by the Open, my weekends are now filled with another fitness adventure.

5ks.

April is all about running! Yesssssss- run Forrest run. My sister and I will be tackling a 5K every weekend! My goal is to run a 10K, 15K then a half by my 31st. So April is run month!

Today we tackled our first run and it was so fun! Held in Burlingame, Ca. The Diva Run which supports Breast Cancer Awareness was a sea of pink this beautiful morning!

We took our tutus to the pavement and I couldn’t have been more proud of this girl! She crushed it, running non-stop, and completing the race with me in 32mins!

Definitely an amazing feeling to crush that first race and have it be so smooth!

Next race is Wanderlust SF, a 5K, Yoga, meditation triathlon and I can’t wait!

Stay tuned to see how it all pans out!

Stay sexy and keep your laces tight

♥️Coach T

Let it go. Something that was so strongly needed to be heard today in my #SoulCycle class.

Let  it   Go.

The last two weeks have been a little crazy, a lot of ups and downs and some very low downs were I found myself falling off my macros and turning to food again. This week on weigh in day I gained 2lbs- and while I wanted to crawl into a hole, feel sorry about myself and shut out the world. I didn’t.

I turned to my inspirational group chat (@LoFilippi & @Katjawz_ ) whom have been an instrumental part of my journey of self love, self confidence and finding my inner spirit.

After weighing in and feeling sad about missing my goals, I hit my workout hard, despite feeling wrecked from 18.4 (more to come on that) and then I hit the grocery store so meal prepping started yesterday and ended today with some yummy sheet pan / stir fry yumminess!

This weeks meal prep below: 

Meal 1: Post AM Workout Meal

• 1 Hard Boiled Egg
• 1 Slice of Toast (Dave’s OMEGA 3)
• ½ Guac Cup
• Salt & Pepper
• High protein oat meal

 Meal 2: Breakfast Snack

• Tofu
• stir fry veggies (Mushrooms, boy ahoy, snow peas, carrots)
• cauliflower rice

 Meal 3: Midday lunch

• sausage
• Roasted Zucchini
• Roasted Carrots
• Butternut squash

 Meal 4: Lunch Snack

• Banana & Protein PB on Rice cake

 Meal 5: Post Pm Workout Meal- Dinner

• Sausage
• roasted potatoes
• roasted asparagus & Brussle sprouts

 Meal 6: PM snack

• Enlightened Ice cream
• Casein Protein Shake

If you haven’t noticed, I am a creature of habit, so sometimes my meals do not change as much but… you will always get one or two switch ups! Always feel free to ask for recipes!

I am cooking a lot more with Mushrooms which per the book, “Eat pretty every day” are beautifying foods for our lovely souls! Mushrooms not only add amazing flavor but some are even considered, antiviral/ anti -inflammatory/ and healing agents for those with compromised immunity systems. Mushrooms are a great source of vitamin B and D, try adding them to your next stir fry or even to a fluffy egg white omelet!

Eating well helps me perform at my best, especially during the #CrossFitOpen.

Last Friday Night Lights workout for the scaled is detailed below:

Workout 18.4

For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl

Time cap: 9 min.

I finished in 7:37.  .  . which included a blackout in my first attempt… Check it out here.

My second attempt felt harder in the lungs but I did it and now there is only one more week left! I am beyond excited to see where I land this year and start working on my progress for 2019.

I couldn’t be more proud of the team I was apart of this year or the improvements I have made in this sport. Plus we were sponsored by the best peanut butter company in life. . . and I am not even lying- if you have not had Utopian Kitchen Peanut Butter I am about to change your life. Click the link. I promise. You will thank me later.

Anyways.  .  .  this week has come and gone and I might have missed a goal but I hit the “smile more” goal every day so far this month… and that, I couldn’t be more proud of.

Until next week ❤ Smile, be kind and trust the process.

XOXO Coach Tina

Today marks the official day 1 of “Making the shift” Group!!! I tested it out last week on my own but I have an amazing group of people that I started the week off right with.

We are committed to CRUSHING goals, staying MOTIVATED and ANCHORED in all we do! Don’t worry, you didn’t miss the bus!! We still have lots of space for you to join us, it is never too late to say YES to your journey!

So stay tuned as I share with you my secrets to mastering this 3 week challenge all while having lots of fun festivities a head!

To start you off right, here is an easy peasy salad that so good you will want it for lunch and dinner! Enjoy!

Mango, Shrimp and Avocado Salad ❤ YUM!

You need: 

• 3oz Cooked 31-40ct shrimp tails off
• 2 cups spinach
• 1 mango, peeled and chopped (about a half cup depending on your mango)
• 1/2 cup lime juice (for marinating only)
• flavor god “garlic lovers” seasoning (about 1 tbsp)
• 1/4 avocado sliced
• 1/4 cup sliced carrots
• oil based low fat/ low calorie dressing (I used low fat Italian dressing) ~2 tbsp or fill your orange 21DF container up!

Directions: 

1. Wash off shrimp in cold water, pat dry.
2. In a large zip lock bag, combine seasoning, lime juice and shrimp. Marinate for about 20-30mins
3. Prep bowl: layer spinach, avocado, carrots, mango (peel and chop).
4. Drain shrimp and add to salad.
5. Pour dressing over and enjoy! Or store dressing in air tight container and save for meal prep for following day!
6. If you like a little spice, you can add some hot sauce, it was amazing!! Let me know what you think!

See ya later this week with another meal prep fav!

XOXO Coach Tina

Guys!

Day 3 of Shift Shop in the works, can you believe it! I am pumped. Day off from CrossFit today meant catching up on a billion and one home work assignments I have been putting off like the plague.

I am back at it agin tomorrow with another double dose of MAKING THE SHIFT and a little Tabat CrossFit WOD.

I will also have a stacked out meal plan to share with you all… get pumped!

Until then, peace out!

So Sunday I did some re-evaluate and dig deep to figure out why I was binge eating on double training says- turns out I was under eating like crazy. Upping my macros is all it took!

And a happy camper I am! 

So off to Costco I went and  meal prepping began!

All set for the week my meals are as followed: 

Protein waffles w/ Greek yogurt mixed with devotion Nutrition flex flavor 

Fresh homemade green juice!

Lunch: shredded chicken mason jars 

Dinner:

Chicken skewers with veggies 

Snacks not shown: bacon, protein 🍪, Shakeology 😍❤️

Yum yum! 

Tonight’s workout was a double doozer! Insanity Max 30 cardio at lunch, maxed out at 19:21 (had to modify) A lot! But didn’t stop to rest until 19:21!

CrossFit was cray:

And I finished it up with my team challenge:

5push ups

25 squats

10 sit ups

20 alt lunges 

😍😆 I’ll feel this tomorrow! What are you eating or training like this week? 

Let’s here from you below! 

Xo Coach Tina