I’m about to level up my mornings with Butter Coffee.  Yup, 2 tablespoons of butter in my coffee. I told my friends last night and I saw the look of alarm in their faces. I could tell they were thinking “Did you just say your clogging your arteries on purpose?” but they tried to express “We’re your friends so we will support you no matter what crazy kick you’re on currently. We’ll just cautiously tell you our concern but slowly, like approaching a forest animal.”
I’ve been trying to figure out how to add more good fats in my daily intake, particularly in the mornings. Coconut oil in my smoothies tasted waxy. And I don’t always like smoothies in the morning. I do however always like…nay NEED coffee in the morning. Up till now I’ve been using heavy whipping cream in my coffee. The switch to cream helped me remove at least a teaspoon a day of sugar in my diet. If you think about it, that’s a lot of sugar over time. 
I’ve read several articles that all seem to lead back to this guy who created Bullet Proof coffee. Before I watched the video I jumped right in and threw butter in my coffee to try it. I used Black Cat Espresso Beans from Intelligentsia (my current favorite) and unsalted Kerrygold butter.  I also used a regular coffeemaker. While I love good coffee, I’m also too lazy to do a french press or pour over. Setting the coffeemaker to auto the night before allows me to wake up to the amazing smell of coffee like the Folgers commercials. I stirred the butter in with a butter knife until it all melted. The taste was creamy, but didn’t overpower the coffee taste like heavy whipping cream can.
A couple hours later I feel satiated and energized. I know I need to keep the rest of my meals clean today or else the butter fat will backfire on me and end up getting stored instead of being used for energy. I’ll try this out for a little while and see how it goes. I read that it takes about a week for the body to switch to using the fat as energy. Cheers!

I’m about to level up my mornings with Butter Coffee.  Yup, 2 tablespoons of butter in my coffee. I told my friends last night and I saw the look of alarm in their faces. I could tell they were thinking “Did you just say your clogging your arteries on purpose?” but they tried to express “We’re your friends so we will support you no matter what crazy kick you’re on currently. We’ll just cautiously tell you our concern but slowly, like approaching a forest animal.”

I’ve been trying to figure out how to add more good fats in my daily intake, particularly in the mornings. Coconut oil in my smoothies tasted waxy. And I don’t always like smoothies in the morning. I do however always like…nay NEED coffee in the morning. Up till now I’ve been using heavy whipping cream in my coffee. The switch to cream helped me remove at least a teaspoon a day of sugar in my diet. If you think about it, that’s a lot of sugar over time. 

I’ve read several articles that all seem to lead back to this guy who created Bullet Proof coffee. Before I watched the video I jumped right in and threw butter in my coffee to try it. I used Black Cat Espresso Beans from Intelligentsia (my current favorite) and unsalted Kerrygold butter.  I also used a regular coffeemaker. While I love good coffee, I’m also too lazy to do a french press or pour over. Setting the coffeemaker to auto the night before allows me to wake up to the amazing smell of coffee like the Folgers commercials. I stirred the butter in with a butter knife until it all melted. The taste was creamy, but didn’t overpower the coffee taste like heavy whipping cream can.

A couple hours later I feel satiated and energized. I know I need to keep the rest of my meals clean today or else the butter fat will backfire on me and end up getting stored instead of being used for energy. I’ll try this out for a little while and see how it goes. I read that it takes about a week for the body to switch to using the fat as energy. Cheers!

Literally. #back2muthaland

Literally. #back2muthaland

#BacktotheMuthaLand tour begins now #Godisgood

#BacktotheMuthaLand tour begins now #Godisgood

Let the games begin! #14.1 #myheartdidntexplode #morethenIthougt #PRdoubleunders
The workout:  in 10 minutes as many reps as possible - 30 jump rope double unders and 15 snatches with a 55# barbell (meaning get it from the ground to overhead)
My thoughts on my first Crossfit Games Open Workout:
8:30am:  Glad I slept well last night.   
9:00am:  Crap.  All my workout clothes are dirty.  Gotta do laundry quick.  Need my #Strenf shirt for inspiration.
9:10am:  I better eat something now.  Not that hungry, too many butterflies in my stomach. Okay fine. Fuel. I need fuel. One egg and an Applegate Italian sausage. That works. Intelligensia Black Cat espresso with coconut creamer. Okay now I’m ready for today.
9:30am:  I better stretch a lot now. Plantars fasciitis flared up when I tried to run last week. On week 4 of the “fighter diet” and I had to add sprints to my regular routine. BUT my body just does not like running and actively works against me. Squats, roll out with lacrosse ball, calf stretches…what else?
10:00am:  How did I get sucked into work emails?
10:30am  I better leave soon. Don’t want to make Tim mad by being late.  This is not the day.
10:45: Driving over,  my butterflies are in full force. Why am I so nervous?  I’ve done this before. I can do this. Even if I spend the whole 10 minutes on double unders, I can still do this.  
11:00:  Seeing familiar faces at Crossfit Palo Alto. People in other classes, but ones that I see between classes or at other box events.  It’s nice to feel part of this.  A couple guys in my class show up. One of them is nervous too. He just did his very first double under last night.  (later he will do 90.  Way to go!)
11:30:  Here we go. I love the energy in the room. This stuff is just fun.  I’m excited to see how people will do.
12:00 (ish. I don’t know what time exactly): Judging for someone else. He’s struggling to get his double unders. I’m a bit encouraged to see others at various skill levels. We’re all a work in progress and it’s awesome to be in a community where we can keep pushing and cheering each other on regardless of skill level.
12:20 (ish): My turn. I’m SO nervous!  What’s wrong with me? I’m reminded “you can do anything for 10 minutes”.  Right. Just 10 minutes. I got this. I got this. I was nervous like this my first 6 months of CrossFit. It’s been over 2 years now. Get over it. I can do this. Just go.
3…2…1 go!: I was able to string together my first few double unders. Okay, okay, I can do this. That felt good. This wasn’t as terrible as I imagined. Now onto snatches. Nope…gotta clean and press this one. Why didn’t they have the Masters weight set up? I could have done 45#. Okay, fine 55#s wasn’t hard. I don’t know if I would have gone faster since my heart is still racing from the double unders.  Oh wait, I think my heart is going to explode. Breathe…breathe.  Get it together, keep your form. AAGGGHHH. This hurts! Frick (okay I may have said a different word under my breath). What’s this? How am I getting more double unders in?  Who am I?  I’m amazing! Back to the bar. 15. This part should be easier for me.  My heart’s still pumping like an underground nightclub and it feels like it wants to jump out of my body. Stay in there heart.  I need you. More double unders. I can hear my name in the background (I faced away from the crowd, wanting to focus on the wall). People are watching. People are cheering. Gotta move. Don’t be the one that just stands there. Move Joyce, they’re cheering you on to keep going.  
TIme! I’m so wrecked I can’t lie down in the “flat on back” crossfit position. I need to get more oxygen in my lungs and lying down will only slow down that process. High fives and fist bumps….breathe.  Need to breathe. Then it slowly dawns on me. I did more sets of double unders than I thought I could!  FTW! 90 double unders is a personal record.  To this date I haven’t done more than 15 at any one time.
Personal after party: I grabbed a beef salad and Vietnamese coffee from Spice Kit. There’s a guy there who is in the class after mine on the weekdays. We chat a little about how we did.  I’m feeling more social. Must be the endorphins. On the way home I call my roommate to see if she wants to hang out. The endorphins and my PR have me in a very good mood. I’m excited for the rest of my day.  Yup.  That was worth it.

Let the games begin! #14.1 #myheartdidntexplode #morethenIthougt #PRdoubleunders

The workout:  in 10 minutes as many reps as possible - 30 jump rope double unders and 15 snatches with a 55# barbell (meaning get it from the ground to overhead)

My thoughts on my first Crossfit Games Open Workout:

8:30am:  Glad I slept well last night.   

9:00am:  Crap.  All my workout clothes are dirty.  Gotta do laundry quick.  Need my #Strenf shirt for inspiration.

9:10am:  I better eat something now.  Not that hungry, too many butterflies in my stomach. Okay fine. Fuel. I need fuel. One egg and an Applegate Italian sausage. That works. Intelligensia Black Cat espresso with coconut creamer. Okay now I’m ready for today.

9:30am:  I better stretch a lot now. Plantars fasciitis flared up when I tried to run last week. On week 4 of the “fighter diet” and I had to add sprints to my regular routine. BUT my body just does not like running and actively works against me. Squats, roll out with lacrosse ball, calf stretches…what else?

10:00am:  How did I get sucked into work emails?

10:30am  I better leave soon. Don’t want to make Tim mad by being late.  This is not the day.

10:45: Driving over,  my butterflies are in full force. Why am I so nervous?  I’ve done this before. I can do this. Even if I spend the whole 10 minutes on double unders, I can still do this.  

11:00:  Seeing familiar faces at Crossfit Palo Alto. People in other classes, but ones that I see between classes or at other box events.  It’s nice to feel part of this.  A couple guys in my class show up. One of them is nervous too. He just did his very first double under last night.  (later he will do 90.  Way to go!)

11:30:  Here we go. I love the energy in the room. This stuff is just fun.  I’m excited to see how people will do.

12:00 (ish. I don’t know what time exactly): Judging for someone else. He’s struggling to get his double unders. I’m a bit encouraged to see others at various skill levels. We’re all a work in progress and it’s awesome to be in a community where we can keep pushing and cheering each other on regardless of skill level.

12:20 (ish): My turn. I’m SO nervous!  What’s wrong with me? I’m reminded “you can do anything for 10 minutes”.  Right. Just 10 minutes. I got this. I got this. I was nervous like this my first 6 months of CrossFit. It’s been over 2 years now. Get over it. I can do this. Just go.

3…2…1 go!: I was able to string together my first few double unders. Okay, okay, I can do this. That felt good. This wasn’t as terrible as I imagined. Now onto snatches. Nope…gotta clean and press this one. Why didn’t they have the Masters weight set up? I could have done 45#. Okay, fine 55#s wasn’t hard. I don’t know if I would have gone faster since my heart is still racing from the double unders.  Oh wait, I think my heart is going to explode. Breathe…breathe.  Get it together, keep your form. AAGGGHHH. This hurts! Frick (okay I may have said a different word under my breath). What’s this? How am I getting more double unders in?  Who am I?  I’m amazing! Back to the bar. 15. This part should be easier for me.  My heart’s still pumping like an underground nightclub and it feels like it wants to jump out of my body. Stay in there heart.  I need you. More double unders. I can hear my name in the background (I faced away from the crowd, wanting to focus on the wall). People are watching. People are cheering. Gotta move. Don’t be the one that just stands there. Move Joyce, they’re cheering you on to keep going.  

TIme! I’m so wrecked I can’t lie down in the “flat on back” crossfit position. I need to get more oxygen in my lungs and lying down will only slow down that process. High fives and fist bumps….breathe.  Need to breathe. Then it slowly dawns on me. I did more sets of double unders than I thought I could!  FTW! 90 double unders is a personal record.  To this date I haven’t done more than 15 at any one time.

Personal after party: I grabbed a beef salad and Vietnamese coffee from Spice Kit. There’s a guy there who is in the class after mine on the weekdays. We chat a little about how we did.  I’m feeling more social. Must be the endorphins. On the way home I call my roommate to see if she wants to hang out. The endorphins and my PR have me in a very good mood. I’m excited for the rest of my day.  Yup.  That was worth it.

Having trouble sleeping through the night?  Last week I received an email from my health provider. They often send tips on wellness and disease prevention. This particular email was about how to deal with lack of sleep. No electronics before bed, blackout shades, no caffeine after a certain time, etc.  
It reminded me that not too long ago I used to wake up at 2am, 4am, and 6 am almost every night. And no I do not have children. As a result, I was constantly tired and sluggish all day. I got so used to it, I thought that was just part of life. When I saw so many articles and products addressing this issue I briefly thought I had some sort of sleep disorder. I even considered checking into a sleep clinic.
I’ll leave the suggestions for better sleep to the pros like Chris Kresser, but I did want to mention one thing that I don’t see on any sleep articles that made a drastic difference for me: sugar.
The first time I tried a strict paleo month I battled the dragon called sugar It continues to be a dragon that taunts me every day. I blame being a sweet toothed Filipino. It’s a cultural curse. We put sugar in our meat for pete’s sake!  But almost as soon as I cut processed and added sugar completely out of my diet (save for fruits and some low glycemic palm sugar) I started sleeping…hard.  Rock hard. The first week I slept 9 hours a night. I was Rip-frickin-vanwinkle and I loved it!
In my last post I mentioned I have been cutting sugar once again. I had a moment of weakness last night and had a cheat night with a few bites of halo-halo (aka diabetes in a cup) and some chocolate. It opened the gate to a couple chocolate chip cookies later that night while I was at a friends house. “Moderation” is not a word I’m intimate with. I should have known better because last night I could not sleep. I had such a bad night I was up till 5am and then fell asleep right through my alarm at 6am, thereby missing my crossfit class. Doh! Double problem.
Note to self: I like sleep. Sugar keeps me awake, especially once I have detoxed. Stop eating so much sugar so you can sleep. You will like yourself better.
There you go. My words of personal experience. I don’t know why they never seem to mention this in any sleep deprivation articles I read, but I can personally attest that this worked for me.
If you’re having trouble sleeping, try detoxing from sugar. If I’m wrong, I have a feeling you’ll experience some other great side affects from slaying that dragon.

Having trouble sleeping through the night?  Last week I received an email from my health provider. They often send tips on wellness and disease prevention. This particular email was about how to deal with lack of sleep. No electronics before bed, blackout shades, no caffeine after a certain time, etc.  

It reminded me that not too long ago I used to wake up at 2am, 4am, and 6 am almost every night. And no I do not have children. As a result, I was constantly tired and sluggish all day. I got so used to it, I thought that was just part of life. When I saw so many articles and products addressing this issue I briefly thought I had some sort of sleep disorder. I even considered checking into a sleep clinic.

I’ll leave the suggestions for better sleep to the pros like Chris Kresser, but I did want to mention one thing that I don’t see on any sleep articles that made a drastic difference for me: sugar.

The first time I tried a strict paleo month I battled the dragon called sugar It continues to be a dragon that taunts me every day. I blame being a sweet toothed Filipino. It’s a cultural curse. We put sugar in our meat for pete’s sake!  But almost as soon as I cut processed and added sugar completely out of my diet (save for fruits and some low glycemic palm sugar) I started sleeping…hard.  Rock hard. The first week I slept 9 hours a night. I was Rip-frickin-vanwinkle and I loved it!

In my last post I mentioned I have been cutting sugar once again. I had a moment of weakness last night and had a cheat night with a few bites of halo-halo (aka diabetes in a cup) and some chocolate. It opened the gate to a couple chocolate chip cookies later that night while I was at a friends house. “Moderation” is not a word I’m intimate with. I should have known better because last night I could not sleep. I had such a bad night I was up till 5am and then fell asleep right through my alarm at 6am, thereby missing my crossfit class. Doh! Double problem.

Note to self: I like sleep. Sugar keeps me awake, especially once I have detoxed. Stop eating so much sugar so you can sleep. You will like yourself better.

There you go. My words of personal experience. I don’t know why they never seem to mention this in any sleep deprivation articles I read, but I can personally attest that this worked for me.

If you’re having trouble sleeping, try detoxing from sugar. If I’m wrong, I have a feeling you’ll experience some other great side affects from slaying that dragon.