Protein Bites

Easy No-Bake Protein Energy Bites

No-Bake Protein Energy Bites are packed with a great balance of complex carbohydrates, fiber, protein, and healthy omega 3 fatty acids. They are really easy to make, and a favorite among my friends!

Ingredients

• 1 cup oats (use gluten-free oats if needed)
• 1/2 cup chunky peanut butter (non-oil at the top kinds)
• 1/2 cup unsweetened coconut
• 1/2 cup mini chocolate chips
• 1/3 cup honey
• 1/4 cup chia seeds
• 2 tablespoons vanilla protein powder (use gluten-free if needed)
• ¼ teaspoon cinnamon

• Instructions

  Mix all the ingredients together in a bowl until it looks like a evenly distributed uniformed dough.
  
  
  Roll the dough balls into twenty-four 1-1/2 
  inch balls.
  
  
  Refrigerate the bites for 30 minutes.
  
  
  Store in an airtight container in the refrigerator for up to a week.
  
  
  
  
  
  
  
  
  
  
  
  

CrossFit Solstice Summer Throwdown

On June 22nd CrossFit Solstice hosted the 2013 Summer Solstice Throwdown. This was a fitness competition for members only. These were the first two events for the day:

EVENT #1
Performed with a 12min running clock:

1.A - 2min
1min AMRAP Pull-ups 
1min Rest
AMRAP means as many reps as possible. If you can't do a pull-up there are weighted bands that assist you.

1.B - 3min
400m Sprint
Rest

1.C - 7min
3RM Front Squat
RM means rep maximum, or the most amount of weight you can do. 

EVENT #2
8min AMRAP Ladder

3+3 Clean 135# (men)/95# (women)
5+5 Wall Ball 20# (men)/14# (women)

When I first started CrossFit I used YouTube nonstop. If you do not know what these are-look up a video.

These events were scored, and the top three men and women qualified for Event #3. All six men and women did amazing in the final event, and I was so proud of them. It was crazy to watch these six athletic individuals really struggle through the workout. However, they all stuck with it. My friends Talia and Pat were the winners of the day. 

The winners and top performers are only one small part of CrossFit though. One of the best parts of CrossFit is that even though you may not win, or even come in the top three, you can still leave feeling amazing. Here is how: It is all about setting and reaching INDIVIDUAL goals. I was jumping around just as excited as the first place finisher because I set a back squat personal record and did more pull-ups in a minute than I have ever done. 

A lot of people I talk to are intimated by CrossFit, but you don't have to be if you make it a competition with yourself; and do not waste negative energy making comparisons. For example, I was all smiles after Event #2 because a couple short months ago 95# was my maximum rep for a clean. Which means I could only do one! Five short months ago, I had no clue what a clean was and 95# sounded crazy to me. I could barely clean just the bar (so if you are thinking that-trust me you can do it)! I did not waste time thinking or worrying about my friend Holly who was flying past me. I was proud of her, remember the CrossFit Community! Also, the workouts on this day, just as everyday, were modified if needed so that everyone could complete them. Overall, it was an extremely exciting and motivating day! 

Strong is Beautiful!

 Top 3 Ladies!

Top 3 Men!

CrossFit Solstice Crew

Queen of the Hill

This weekend the Mullica Hill Women's Triathlon Club hosted their 3rd annual Queen of the Hill Sprint Triathlon at Lake Gillman in Monroeville, NJ. This female-only race featured a 1/4 mile swim in a beautiful private lake, followed by a scenic 10-mile bike ride through Mullica Hill, and then finished with a 5k run. This year the triathlon sold out in a week.

Saturday morning about 350 MHWTC members swam, biked, and ran their hearts out! My favorite part of the race was standing at the finish line and watching everyone come in. It was hard not to get chills watching that many women complete a goal they have set for themselves. There were lots of tears, doubts and butterflies at the start of the race. However, at the end of the race there were lots SMILES, hugs and laughs. I am so proud to be a part of this club that inspires and motivates women to do things they never thought would be possible, including me!

The morning before the race I checked out my times from last year on each individual event. My goals for the race were to improve my bike and run times. I had times and averages in mind based on my training. When it comes to setting fitness goals, I think it is so important that they are centered around improving personally. It is extremely motivating to achieve a personal record on a swim, bike or run that you thought was not possible a few months ago. This is what will keep you going! Try not to compare yourself to others, that is a waste of negative energy. With that said, most importantly..... I dropped 2:30 minutes off my time from last year! That is a decent amount of time in a sprint triathlon. Also, on this amazing day the stars were in alignment for me and my #1 fan was with me the entire way because I WON the race! I am the 2013 MHWTC Queen of the Hill. I finished one second ahead of the second place finisher Katie. When she sped past me on the bike I cheered her on, and when I passed her on the run she cheered me on. We sprinted the last 100 meters together, and on this particular day, I was able to have that one second advantage. We collapsed on the ground and hugged, and in the spirit of this club, I met a new friend! Because that's what it is all about encouraging and motivating each other to be the best we can be.

It is a day I will never forget!

Thank you to Michelle who works hard to carry out the best triathlon of the year! As always thanks to Colleen, Lydia and Maureen who devote so many hours to this club. Thanks to Ron and Jason Griscom, my super supportive semi-unoffocial CrossFit/Triathlon coaches, who helped me so much (check back soon for the huge role CrossFit played in achieving all these goals)! A final thank-you to all the volunteers who spent their Saturday morning helping out!

This is what one second looks like.

Big smiles!

Grils compete with each other, women empower one another.

MHWTC 2013

Let's Talk About Suicide

A friend of mine sent me this video a couple months ago after the MHWTC End the Stigma Workshop. I finally decided to watch it this weekend after a couple of tough days missing my dad. WOW! I can't believe all the similar themes between John's story and the story I shared at the workshop.

Please, please, please spend just four short minutes watching this video.

John's Story:
http://www.huffingtonpost.com/jd-schramm/attempted-suicide_b_3328434.html

Here are a couple of quotes that really stood out to me.

John's Story:
"19 out of 20 people who attempt suicide will fail. But the people who fail are 37% more likely to succeed the second time. This truly is an at risk population with very few resources to support them. What happens when people try to assimilate themselves back into life, because of our taboos around suicide, we are not sure what to say; and so quite often we say nothing. This furthers the isolation people in this situation feel."

My Story: 
The last time I saw my dad I knew in my heart there was something seriously wrong. When I looked at him, looking at me, there was emptiness in his eyes where there usually was unconditional love. I felt helpless. I didn’t know what to say, so I didn’t say anything. That is something I regret. I was uncomfortable talking to my dad about depression, anxiety, and his thoughts of suicide.

John's Story:
People who have made the difficult choice to come back to life need more resources and our help! I want to encourage you if you are struggling, or know someone who is struggling with suicidal thoughts to talk about it. Get help. It's a conversation worth having and an idea worth spreading. 

My Story:
My advice to people who are struggling to help a loved one that is depressed or suicidal is, speak up! Speak up about your feelings, even if it is just to say you are scared. Speak up to medical professionals by asking questions. Then ask more questions. Continue asking questions until you get a clear answer. There are so many people who devote their lives to helping others cope with mental illness. Did you know that the National Suicide Prevention hotline is not just for people in crisis? If you are concerned about a loved one they encourage you to call so that you can find out what resources are available in your area. Your call is routed to the Lifeline center closest to your area. I believe silence helps perpetuate the stigma surrounding mental health and suicide. People do not want to talk about these topics because they are uncomfortable, but we need to. We need to so that we can learn, discover, heal, cope, and survive.

It is so important that people begin talking about these topics. I am so happy to be a part of the Bring Change 2 Mind foundation that is dedicated to ending the stigma surrounding mental health and suicide. When we eliminate the stigma people will feel more comfortable reaching out for help and talking about their struggles. Please share this video with anyone you think many benefit from it.

CrosssFit Community

One of my favorite things about CrossFit it is the mini-communitiy that it forms. There is a whole book published about this by Allison Belger, The Power of Community: Crossfit and the force of Human Community. Here is a powerful quote from the book:

“The power of community is about making lives better and helping people achieve their goals."

In the book she describes the importance of group affiliation–of having a network of mutual support and human connection in the midst of our hectic, technology-driven lives. She also describes the mind-body connection and how it can relate to all of us. Through her compelling narratives, each of which intersects with the CrossFit experience, she encourages us to examine our lives and relationships so that we may find meaning in a stressful world–if we are open to the power of community.

I am a big believer in the mind-body connection, and think health is necessary for happiness. Setting and achieving goals is something I have always done. It gives me purpose and a feeling of accomplishment. What CrossFit has changed in my life, is a strong community that supports you along your journey. In return, you get the chance to support others, and to me there is NO better feeling than this. 

Here are a couple of my personal examples that might better explain this. Keep in mind I have only been a member of CrossFit Solstice since January and all the people mentioned below are members. 

• Two of my friends are getting married this month. In the winter one asked us to do the 100 Day Burpee Challenge to help him get back in shape. Three of us completed our 100th burpee together this past weekend. Read more about this long challenge. 
• This weekend one of my friends mapped out a 5k run on his bike, then paced me as I set a 45 second 5K PR. I would have never been able to do this without him. He pushed me and encouraged me along the way!
• When I organized a team for the Bring Change to Mind walk I had friends from CrossFit walking right beside me, and others who couldn't make it donate money. I definitely have extra motivation during a  workout when I see someone wearing their Team Conneen shirt. 
• One friend of mine is having some health difficulties, and we have all been able to support her. I am so proud of her ability to stay positive. Check out her blog; you will certainly laugh!  
• I email another friend of mine on average at least 6 times a day with questions that are always answered. I have changed my diet and exercise routine so much, and if you know me, you know I am extremely curious. 

These are just a few examples that stuck out in my head. On a daily basis you have people encouraging you to push yourself harder, spending extra time to show you a movement or exercise, and supporting you in your efforts to achieve personal goals. If I have not convinced you to check it out yet- I don't know what will!

Girls compete with each other. Women empower one another.

100 Day Burpee Challenge

This weekend I finished the 100 Day Burpee Challenge.
Let's start off with what a burpee is. If you are not sure check it out!

Now here is how the challenge works:
Do 1 burpee on day 1, 2 on day 2, 3 on day 3, etc. At the end of the challenge, you will have completed 5,050 burpees!

There are many different versions out there, but here are some rules we followed:
1. You can complete each day's burpees all at once, or broken up and done at different times throughout the day.
2. If you miss a day, you have to make up all the missed burpees within the week.
3. Burpees scheduled during daily workouts do not count toward the burpee challenge.

It was a lot harder than I thought it would be. After day 60 I did sets of ten throughout the day which felt like a part time job at times. The worst feeling was getting ready to go to bed and remembering I had twenty burpees left. I am really not sure if the challenge helped me become faster or stronger at burpees. However, there is something to be said for sticking with something difficult for 100 days! I realllllly considered quitting on day 50, but I am glad I was able to hang in there. This weekend my two friends and I did our final burpee of the challenge together! Afterwards we got awesome shirts and had a celebratory cheat breakfast.

Turkey and Spinach Stuffed Sweet Potatoes

Turkey and Spinach Stuffed Sweet Potatoes

Sweet potatoes contain vitamin A, vitamin C, manganese, fiber, B vitamins, potassium and even iron. Whole Foods considers sweet potatoes one of the healthiest vegetables we eat. These turned out really good. I even made extra and had some the next day. 

Ingredients

• 2 sweet potatoes or yam, holes poked throughout with a fork
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• ½ yellow onion, diced
• ½ pound ground turkey (or more, if you would like)
• 2 tablespoons hot sauce
• 1 teaspoon garlic powder
• ½ teaspoon cayenne pepper
• 5-6 cups fresh spinach
• salt and pepper, to taste

Instructions

1. Preheat oven to 425 degrees.
2. Poke holes in sweet potatoes and wrap in foil. Place in oven and bake for 45-50 minutes.
3. Once the sweet potatoes have about 10 minutes left to cook, add 2 tablespoons of olive oil bacon fat to a large pan over medium-high heat.
4. Add minced garlic cloves to the pan then add the onions.
5. Once onions are translucent, add ground turkey and break up with a wooden spoon.
6. While the turkey is cooking, add hot sauce, garlic powder, and cayenne pepper to the meat and mix.
7. When turkey is pretty much done cooking, add spinach and cover to help the spinach steam, then mix with the meat.
8. Add salt and pepper to taste, then remove from heat.
9. When the sweet potatoes are done cooking, cut open and mash insides up with a fork. Then add the turkey mixture to the inside.
10. And eat!!