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Chk Chk Boom! That was insane, shall I pass out now?

Howdy everyone!

Summers almost here and I’m still fighting for those abs 🙂 Its been a great month at Kia Kaha CrossFit. So many new faces and so many crazy throw downs….. Loving the energy and the team vibe. The coaches rock, and the members are insane, well in a good way that is! Everyone is reaping the benefits already, with many kilos lost and healthy eating patterns all round. The energy of everyone has rubbed off on me too, and I feel my training is just getting better all the time.

I have always pushed myself in workouts, I think the boxing helped in that, but lately I think maybe I am pushing some new boundaries, at least I hope I am. There’s been a lot more of completing a workout and feeling sweet for about 1 min and then it kicks in…..that horrible feeling:  “oh crap, I’m not feeling so great, hummm, I need to lay down, yup, light headed, oh man, am I gonna vomit?…..” then it passes and I stand up only to find: ” erg, hold on, I think I need to lay down some more…..”

Yeah, you know that feeling, I’m sure we have all been there many a time. It just seems to me, I’m there WAY more often than I used to be. I hope this means I’m working harder and just generally pushing my own limits .

Pretty much says it all

It kinda brings me to the point too, of what to eat straight after a WOD. Believe me, there is nothing worse than having that feeling you need some sugar and not getting it. But, you are eating paleo, that means you cant get that quick sugar fix, or can you? Do you need some carbs? protein? what?  You don’t want to ruin all that hard work and eat the wrong thing. So what do you do? Well, I think I have found what works for me.

The truth is after a workout is the best time for protein synthesis. Eat some thing with a high Protein content within 30-60mins of a workout. It is also beneficial to add in some simple sugars, although I don’t mean grab a chocolate bar, eat some fruit instead. The point here is keep it to paleo/primal, don’t start eating crap for that quick fix.

I find a quick protein shake is about all I can handle after a workout, although sometimes if it is super intense and I get the mean shakes (most the time, haha)  i’ll down a handful of grapes and a dried fig.  Usually the protein shake does its job sweet and is super easy to digest especially when you to sick to eat! Check out some reading on mark’s daily apple ….

As I found lately, be prepared! Don’t come to the gym do a massive workout and then feel like you gonna faint and grab sweets because you aren’t prepared. Think about it people!!  Let me know your thoughts, and what food you think works for you…


Gimme Omelette Baby

Eggs. I love them! So versatile  and so tasty. I could eat eggs everyday, well, I pretty much do. Especially the good old fashioned omelette ( omlette? ).  I just have issues spelling the word not eating it.  I fill my tasty bunch of pancaked eggs with all sorts, bacon, chicken, beef, veggies, salad, last nights dinner….. the options are endless yet always tasty.

Think my fave this week was this:

2 Eggs

Dash of cream

Sprinkle of parmesan

Roasted Tomatoes

Spicy Sausage



Fresh black pepper

To make mine super fluffy and bouncy I cook the whisked up eggs and cream in a little frying pan so the bottom cooks, I then chuck the pan under a hot grill so the eggs puff upwards, then i add all the other ingredients on top and fold over. Check out the styley one below…… So next time you stuck for something tasty throw some random things in an omelette, it always ends up fantastic. Hail the egg!


tasty goodness


Readers Response and my Explaination

Hey Emma,

Looks like your doing well with your training! Just a bit of advice on your background studying. Stay away from believing wikipedia it is not by any means a source of information with any clout, as in someone who got told a story could have just written that Ketone article and it kinda sounds like they did.

Low CHO high fat diet is not the way to go! It doesn’t make you burn fat faster, it is just a fancy way of saying your starving yourself.
Your body needs Glucose it is what your body runs on. Basicly if you were stuck in the desert with nothing but water your body would use up its CHO stores first then go on to using your tissues and fat stores to survive ultimately all your going to do if you don’t eat the right fuels is put yourself in a Ketogenic state.

So get ready for ….
a decrease in your performance ability as you body can’t utilise fat as a fuel at high intensity! (it must have glucose for exercise above 70% of submaximal intensity)
Ketogenic breath – smells like paint thinner and your body kinda smells weird also.
Lethargic feelings as your brain runs on Ketone bodies (not it’s preffered choice glucose).

Your Primal diet is good that is basicly the way we should live

No processed foods
good meat loads of fresh vegies and whole grains plenty of water and activity cause once upon a time we had to hunt that animal before we ate it!

Also who ever told you coconut milk is good lied. It is predominently saturated fat!!!!
A fat that you do not need at all in your body.
You do need fat but in the form of
Monounsaturated and deffinitly
That article about the coconut milk is also pretty redicuclous as well.
Saturated fat is bad we should have maximum 10 % of our total diet from that which would not be hard to get just from coconut milk before you look at the factors in your diet that its in.

The fact that it says it takes stress off the pancreas because it is high in saturated fat is beyond a joke, it’s 95% saturated fat!!
I would cut the coconut cream business asap

1 g 0f Fat gives you 37.8Kj
1 g of CHO gives you 16.8KJ

so you can eat double the amount of CHO based foods for the same amount of fat.

And fat is the least satisfying macronutrient. It is more palatible yes, but the reason people over eat fatty foods is it takes so long to digest people over eat it and then end up feeling full and bloated.

It’s the easiet equation under the sun

Energy in = energy out, to maintain weight, negative or positive on either side will give you loss or gain.

You need to work out the amount of energy you expend a day the amount of training and then get guidelines as to the amount of CHO and protein you need for that. If you want I have them just email me.

Once you have done that stick with your Primal foods in the correct amounts your on the right track but be careful to really look at the source of where your information comes from and how reputable it is before you believe it, the internet is a wonderful world of make beleive. 🙂

Hiya Zana

Thank you so much for you feed back, it is great to have someone say their own thoughts and give some advice!

And I’ll do my best to try and explain where i am coming from a bit more…  🙂

My little link to wikipedia was just so people could understand ketones in layman’s terms, I could spend a whole day getting scientific on the blog but that isn’t really my feel for this  blog at the moment. I read much more into scientific based evidence etc for my own research. If anyone else feels like learning more then they can feel free to study further themselves.  Plus this ketogenic state I’m referring to would only be beneficial one week out from competition, it is too dangerous to keep up constantly. Maybe I should have explained that In my blog…..??

And phew, I don’t know where to start with the rest of the response you have given me as to be honest I disagree with most of it!!  argh, sorry!  🙂

As you say the internet is full of a lot of misleading terms, totally true, this is why I have given a lot of my time recently to understanding fuelling my body better and researched it tremendously off my own back. Be warned, those things learnt at uni can also be misleading and a complete lie, as I found out about food and exercise too!!

I think you have the primal way of eating a little confused too. I’m talking about thousands of years ago before agriculture (agriculture only started some 10,000 years ago, not exactly primal), when man lived straight off the land. This means NO GRAINS! True primal. EAT MEAT,VEGETABLES, NUTS and SEEDS and some FRUIT.

To maintain my weight effortlessly all i need is 100-150g of carbs a day, I receive all these from the noted food above!! YAY!!

Grains (wheat, rice, corn, bread, cereal, pasta etc) drive  excess insulin production, fat storage, and heart disease. Wholegrains possibly worse as cause inflammatory response, immune and digestive disturbances. One super example of this is that i suffered from eczema and couldn’t work out how to get rid of it. Once I came off my wholegrains….da dah, no eczema. Seems simple hey, but it’s not just celiacs that suffer from eating grains etc, seems all human bodies do, just some of us don’t realise it.  Now my veggies give me all my nutrients I need  🙂  yum!

Ok, next point….. my body now is way more efficient at using its fat stores for energy. (Took about a week to get used to no grains) If you are seeing my pattern for training I am hardly, if ever doing an extended cardio session, my work outs are brief and INTENSE! Thus I am using my fat stores as a primary fuel. Fat burns well in the presence of oxygen! If I were to do extended cardio sessions I would have to increase my uptake of carbs respectively. But still, no grains!

Last but not least Coconut OIL as I mentioned in my last post, is dam near amazing!!  Yup it is mainly saturated fat BUT….it is one containing medium chain triglycerides which are metabolized quickly in  the body converting them to energy rather than storing them as fat!  Sounds great to me when fat is my primary source of fuel?? There are many other health benefits too but I think my response has been long enough already!!  Organic Virgin Oil only please though 🙂

P.s did I mention how great I feel after eating this way for 5 weeks? and did I mention my low body fat percentage and awesome muscles??  maybe I may just have to put up a picture to prove it???

Hope this helps you in understanding where i am coming from.???

And as an after thought, I fully understand Zana’s point of view and I do not want to come across as preachy. Everyone has to come to their own conclusions about this and believe me I am still learning myself. Maybe I will change my point of view again in the future? This has been an experiment for me, but maybe it will end up just being my normal way of life. But for now all I know is that my body feels great as does my mind, my training is going to plan and I’m having fun. I am super happy and loving life. I don’t think I need to ask of anything more.  🙂

Time for some Primal food…..

Seriously, my muffins rock

Thought I would write an extra post today because I need you all to share in the most amazing primal muffins ever made. This recipe was tweaked from my mate Jason’s, his was great, but mine is freakin’ awesome!!!

Choc Magic Muffins

Step 1: Apple Mango Stew

2 Very Ripe Mangoes

3 Red Apples

1 Cup water

Pinch cinnamon

1 tsp Vanilla Extract

Chop these apples and mangoes up first taking the skin off.  Put into a pot on medium heat with cinnamon, vanilla and water. Cover pot. Stew for 20mins or until super soft. Then use a pulse blender to get it all mixed till smooth and lump free. The over ripe mangoes are so sweet that no added sugar or anything is needed. This is your sweetner for the muffins.

Step 2: Muffins

1 Cup Almond Flour

2 Cups Stew

3 Big Scoops of protein powder, (I used Vanilla for this but choc works too)

3 Tbls Cocoa Powder

2 Big Eggs

1 Tbls Coconut Oil

Dark Chocolate ( I use 75% dark choc and super good quality) You can use as much as you like or leave it out if you are being more strict. Chop into little pieces.

Mix Together Almond flour, protein powder, Cocoa. In another bowl mix together the stew, eggs and coconut oil. Add wet ingredients into dry. Then add your dark chocolate.

Pour into muffin tins that are greased. I use small muffin tins as I find that these are quite decadent and rich… Bake at 180 for 15/20mins.

OH YEAH. Seriously good warm from the oven. Re-heat in microwave when cold. Or eat them cold, they have a mousse type texture, no kidding.  Let me know how yours go….


Stunt School=Cant Move Monday

Well you are lucky I’m writing something today as most my body can’t move, my fingers seem to be ok though! The reason? Sunday was an Aerial/wire workshop at NZ Stunt School. We spent all day doing crazy somersaults, running up walls, flying through the air, real ninja stuff!!  All fun and games till I woke up this morning feeling like I have been in a car crash. So I guess training has been put on hold today as not one part of me doesn’t ache!  I got some knarly bruises and heaps of burns from the ropes!!  Need a bit more practice I think, bubble wrap would been a good move…

Seeing as work is quiet today and it’s raining and cold outside I thought i’d make some extremely yummy primal soup. Never before tried recipe as I just love making stuff up, turns out this is fricken tasty:

Spankingly Good Tomato Soup

6 Vine Tomatoes

1 Carrot

1 Golden kumara

1 Red Capsicum

1 Onion

Garlic , heaps and heaps!

2 Cans of Whole Roma Tomatoes (no added anything)

3 Cups Water

2 Spriggs (is that a word) Fresh Rosemary

2 tsp Dried Mixed Herbs

1 tsp Chilli Powder ( more or less depending on how hot you like it)

1 tsp Smoked Paprika

Salt and Pepper

olive oil for roasting

Roast all the Veggies (except onion) with the rosemary for 30mins, make sure the tomatoes are de-seeded, and a small amount of oil is over them.

Cook off the onion in a big pot, once veggies are roasted add to the big pot along with all the seasonings and the 2 cans of tomatoes. Add Water and keep on a low heat for another 30mins, covered with lid.

When everything has softened take off the heat and pulse with a stab blender until it becomes a nice thick consistency!!!  Now eat all that yumminess…..