What Should I Eat?

What should I eat?

I hear this question several times a week.  The answer is rather simple. Cut out processed foods and sodas, even diet sodas. Eat lean meats, fish, veggies, healthy fats, fruit and drink lots of water. I personally follow the paleo way of eating.  Paleo can be described as eating the way our ancestors did.  They were hunter gatherers.  I am not a Paleo expert and am still learning.  I haven't completely given up all the "bad" foods yet... It has been a work in progress for me.  I realize that when my stress levels are high, healthy eating tends to not be a priority for me.  I am also learning to keep paleo friendly foods on hand and prepare foods ahead of time.  It takes practice and discipline, but I can do it!

Here are a few websites that I follow.  They have great paleo advice and recipes.

• www.nomnompaleo.com
• www.theclothesmakethegirl.com
• www.fitbomb.com
• www.robbwolf.com

Enjoy!

Art Makes Me Happy

Creating art is new for me and I am still learning.  I have found that I like to work with all sorts of media, so I often mix them together into one piece.  A lot of times, I don't know what I am going to create. I let it happen as I go. 

Mixed Media: Acrylic paint and spray paint.  I will use this as a background and add more art to it as I feel inspired.

Mixed Media Art: Jesus watching over America, waiting.  2 Chronicles 7:14

Mixed Media Art: Behold, He Makes All Things New

Surrender

When your tomorrows are full of yesterdays 

And you can't undo what's been done,

Will you ponder what seems so far away

And wonder why you've been on the run?

Faded glory mixed with possibilities;

The almost gingered with pains of regret.

You thought you were headed down the right path

But all of a sudden you realize your plans got jacked!

Real destiny passing you by, 

Sneaking quietly in broad daylight, watching 

While you hung a noose of greed and selfishness around you neck.

The desire to succeed overcame your basic need 

For love... 

To be loved and to give love... freely.

Oh, what a gift a new day can be!

Surrender your plans.

Learn to love and watch Him do the work.

Written by: Michelle Peña

Waste Not Want Not

Recently I told my kids that I would take them to Barnes & Noble so they could spend their Christmas money.  Of course, I love book stores, so I was game for this little adventure. While I was getting ready, Reagan, my sweet five year old daughter, comes in the bathroom and says, "Momma, I'm ready to go waste my dollar now."  She was very serious and didn't realize what she had said. Ha! I giggled and thought about her innocent words of wisdom. Needless to say, we postponed our B&N trip and enjoyed each others' company instead. We didn't waste our dollars. We invested our time into each other, which I am sure has a great return.

I am Woman

I am Woman

I am strong

Got my hustle

All day long

Never too old

To try something new

Never too young

Tried and true

Never too broken

To dream again

Never too rookie

To think I can’t win

I am woman

I am strong

Learning to live

Fighting to belong

Embracing the beauty

Of being me

Conquering fears

I am an oak tree

Not being moved

By my circumastance

Enjoying the moments

Mastering the dance

I am woman

I am strong

Fit for the journey

All day long

Written By: Michelle Peña (Sept 2011)

Tasty Tuna Salad

My husband recently took a trip to Austin where he had an amazing tuna salad he raved about.  The key to the tuna salad tasting so great, is a homemade honey mustard dressing.  Here is his snazzy version of the tuna recipe.  Yes, he made this... not me!  I don't really like canned tune, but this is great!

Mix all of the following together in a small bowl :

• 1 can of white albacore tuna, drained and rinsed
• 1 stalk of celery finely chopped
• 1/2 cucumber peeled and finely chopped
• 10 - 12 small green grapes finely chopped
• Fresh lime juice to taste
• Homemade Honey Mustard Dressing (below)

Healthy Honey Mustard Dressing

• 3 tablesppon organic honey
• 1 1/2 teaspoon mustard powder
• 2 tablespoon Cider Vinegar
• 1/2 teaspoon sea slat
• Black pepper to taste
• 1/4 cup oil (olive oil and macadamia nut oil)

Mix all ingredients except the oil in a small food processor.  Blend for about 30 seconds.  Add oil and pulse blend for about 30 more seconds.

Serve the tuna on a bed of salad greens (as in above photo).

Cucumbers, Celery and Grapes

CrossFit and My First Upcoming Competition

After attending a local CrossFit competition in October with several folks from our gym, I found myself secretly longing to compete, however, I had a long list of reasons why I couldn't follow through on that desire.  I was too busy with work, kids and home.  I thought that being 39 years old somehow disqualified me.  I had a hard time keeping commitments and my nutrition wasn't all that great.  I ate decent enough to stay in my size 6's, but underneath my clothes, I wasn't happy with the dimples in my belly and thighs.  I wanted them gone... and gone the right way, not with diet pills or other artificial means.   There is no glory in cheating!

Around the same time my work life became less stressful with the addition of a new General Manager.  Praise God for his perfect timing! I felt like I was able to breathe again and could finally make my personal wellness a priority.  The fact is, fitness should have always been in the forefront, but sadly, it took a back seat.  Here I was, a gym owner, not truly living the lifestyle!  There will always be something that competes with your health, and if you don't fight to achieve and maintain wellness in your life, no one else will.  You have to be accountable for your own state of fitness.

So back to CrossFit and my desire to compete... I had done a few CrossFit workouts over the past two years but I was not consistent with the program.  I had seen numerous lives changed because of CrossFit and I wanted in.  I wanted to become a legitimate CrossFitter, not just a "wanna be".  I started working with Personal Trainer and CrossFit Trainer Josh Hill.  We have trained at least twice a week since the beginning of November.  In addition to my personal training sessions, I personally teach 3 group fitness classes a week and participate in other CrossFit classes and do weekly sprint workouts.  At first, the commitment was hard.  I kept wanting to bail and make excuses, but I finally got into the swing of showing up to my workouts with a good attitude. If I have learned anything about CrossFit, it is that consistency is key.  You get better at CrossFit because you show up to the workouts, your nutrition is solid and you get enough sleep.

I will turn 40 this year, and of course, I must do something crazy and profound!  I registered for my first CrossFit competition, which will be in Austin, Texas on January 21, 2012.  I am nervous and a little fearful, but I am standing firm.  I am going to do it.  I have no idea what the workouts will be, but I have to rely on the training I've been doing for the past two months and keep in mind that I am doing this for me and no one else.  This will be a huge milestone for me and for that I am excited.

Here are a few scriptures that I will carry with me to the competition:

• 2 Corinthians 12:10 (AMP) - So for the sake of Christ, I am well pleased and take pleasure in infirmities, insults, hardships, persecutions, perplexities and distresses; for when I am weak [in human strength], then I am [truly] strong (able, powerful in divine strength).
• Phillipians 4:13 (NIV) - I can do all things through Him who gives me strength.

To learn more about CrossFit visit our website at www.premiercrossfit.com.