I Thank God everyday for my health, my husband, my kids, my dogs, my happiness and…my fitness.

Over the years I have found when my workout routine gets a bit stale and I’m lacking in motivation, entering some sort of competition is one of the best ways to help get me back on track.

Some of the different events I have participated in are 5k’s, 10k’s, 1/2 marathons, marathons, one triathlon, and various CrossFit competitions. When I make the decision that I want to compete in an athletic event I commit and give it my all. I have to be 100% there in my head before I sign up or I don’t sign up for it. It’s that simple. Competing in these type of events helps me stay on track with my fitness and nutrition. Personally, I thrive on a deadline and that little bit of pressure of knowing that the race or competition is coming. I plan the event a few months ahead and work towards getting better at whatever it may be. If it is a road race I work on speed and running mechanics, Triathlon..swimming, CrossFit..my strength. It is never too late to get better. As I get older I realize one thing for sure, I cannot be good at everything and that is perfectly ok. I am just so happy to be able to do any of it! 

When I know I will be doing a road race or a CrossFit competition I get super focused on eating clean, getting plenty of rest and I dive right into my training. I absolutely love to fuel my body with quality nutrition that will help me perform better. It’s not about being skinny to me. I want to be fit. “Race Day,” I give 150% and after it is over I don’t look back. I always focus on what I did well first then concentrate on what I need to do to get better for the next time.  Every day is a different day. 

 I competed in my 4th CrossFit Competition recently and surprisingly came in 5th place. I was delighted with 5th place because I was literally the oldest woman in RX (RX=advanced level). I kept up with the 20 and 30 year olds. Woo-hoo! This time around it was a partner competition. My partner Jaime is super strong! I had a blast, I saw old friends, new friends and got to spend the day with my husband Mark, doing one of the things we love to do together… CrossFit. He is my biggest supporter and the best coach.  

If you find yourself lacking in the motivation, dedication and commitment sign up for a road race, tough mudder , triathlon or even better a fund raising event. Say it out loud, tell your friends and family so you will be sure to do it. Telling people will create the support you need. Registering for something will surely get you off the couch, push you to a higher level of fitness and you will surround yourself with like minded people. People that want to live healthier, happier, fitter lives! 

I just signed my daughter and I up for a local 5K. It's so much fun. We run this race every year. My goal is to come in the top 3 for my age group.

Find what will what motivate you to stay on track with your food and exercise. Start small, maybe a 5K first then something longer. If you’re into CrossFit there are always local competitions happening. In the future I would love to try a 1/2 ironman.

Check out the movie Chloe made of my partner Jaime and I competing. Chloe is truly an amazing artist. My friend Rebecca at the end is the best part. Enjoy!

Strawberry/Raspberry Milshake Fudge Hearts

Coconut Candy Bar

No Bake Chocolate Cookies

Valentine’s Day is coming up quick! Valentine’s Day is one of my favorite holidays. I enjoy this day much more than other days simply because it is the “holiday of Love.” It is not all about buying presents or eating a ton of food. It is a day to show the important people in your life how much you love them and to spend quality time with them. I try not to make the day all about food. When I was growing up I used to think you had to stuff your face with a ton of chocolate and if you didn’t you were weird. So silly, I know. 

Coconut Cream Pie 

How are you going to celebrate this special day? Mark and I will have coffee together in the morning, then do a workout together at the gym, either go to a movie or go to a restaurant in the early afternoon or both and then come home to my homemade paleo treats. I always get a little something for my kids…a book, iTunes gift card or arts and crafts for Chloe. Conor and Chloe will definitely be getting my sister Trish (Auntie T) flowers for being the best aunt they could ever ask for. Definitely not any unhealthy chocolate for any of us. Gross.

 Check out a few of my All time favorite Valentine’s Day treats. They are mouth watering delicious without the extra sugar and calories. All these recipes are paleo, gluten free, grain free, soy free and dairy free. All made with love AND real, clean ingredients. 

I love this quote…”If you don’t recognize an ingredient, your body won’t either.”

Here are the Recipes:

Coconut Candy Bars

No Bake Chocolate Cookies

Coconut Cream Pie

Strawberry/Raspberry Milkshake Fudge Hearts

Enjoy your special day!

The paleo diet is easy. …Shop at the perimeter of the grocery store, stay away from the isles!

The Paleo diet is very effective for a lifetime of fat loss and weight loss BUT if your portions are way too big and your goal is to lose weight it will not work.  Anytime you eat more than your body needs you will store it as fat. On a scale of 1-10, 1=starving and 10= Thanksgiving dinner STUFFED eat until a 6 or 7. Eat slow, listen to your body, take your time and enjoy every bite. When you have had enough your brain will tell you so. Anytime you eat too much (8, 9 or 10 on the scale) you will cause a surge of insulin in your body and you will then store any additional calories your body does not use for energy as fat. Small meals frequently is the key to stop cravings, lower body fat, lose weight and to be healthy and fit. You will turn your body into a fat burning machine instead of a fat storing machine. It is a balancing act just as in life!

Paleo portions for the average person 

As Dr. Barry Sears recommends divide your plate into 3 sections:

1/3 low fat protein

2/3 colorful fruits and vegetables

Dash of good fat (olive oil, macadamia nuts, almonds, walnuts, avocado)

If you don’t have a food scale to measure your protein portion simply use the palm of your hand and the thickness of your hand as a guide to how much protein you need. Your thumb size is a guide for a tablespoon.

An example of a balanced breakfast for the average medium female:

3 whole eggs (free range, organic, check this article out about the best eggs to buy)

3 3/4 cups spinach

1 cup mushrooms

1 cup grapes

2 teaspoons coconut oil

Heat coconut oil in pan over medium heat add spinach and mushrooms. cook 5 minutes. Whisk eggs add to pan.

Perfectly balanced dinner for the average medium female:

3 ounce chicken thigh stuffed with pureed dates and wrapped in bacon

1.5 cups steamed broccoli

1/2 cup sweet potato mashed (see below for recipe)

Caitlin’s Sweet Potato Mashed

1. Wrap 4-5 medium sweet potatoes in aluminum foil and place in crock pot for 6-8 hours on low,  4 hours on high or until potatoes are soft in center.
2. Remove skins from sweet potato 
3. Put sweet potato in large bowl
4. Add 2 tablespoons of grass fed butter, 1 tsp sea salt, 1 tbsp cinnamon, drizzle all natural syrup* all over potatoes. Mash everything together.
5. Serve. Yum!

*all natural syrup is optional