Inspiration...

I was sitting at therapy yesterday with ice on my leg for 20+ minutes, surfing the social media scene. I ran across a picture from a member at ITF and friend, Brook Taylor, entitled "Wondering Why Wednesday". It was a hilarious photo of one of her 4 (!!) boys doing something silly. Apparently those moments happen often. Brook, being the amazing woman and mother that she is laughs at the craziness of her life and shares it with others. I wanted to share her blog with yall...it's too cute to not pass up reading...

http://toomanybs.blogspot.com/

Last year I set my goal to write in my blog once a week - well, I definitely didn't follow through with that goal. So...this year - with inspiration from Brook...I am dedicating myself to my blog. Daily.

Even if short and sweet...something will be written daily about life, marriage, starting a business, moving, my faith, my family, and I may even throw in a "Wondering Why Wednesday" of my own.

Thanks Brook for being an inspiration.

A Tale of Two Knees...

For those of you that don’t know my background, I’ve played soccer for as long as I can remember. I participated in travel league’s growing up and played for my high school soccer team. I joined my high school cross-country team to keep in shape for soccer – often running 30-40 miles a week on top of 5 days of soccer practices.  The concept of 2-a-days was sketched into my brain early in life.

I was blessed with the opportunity to play for Samford University’s soccer team my freshman year of college, but chose to “retire” my cleats after a freak racquetball accident early in my sophomore year where I tore my ACL and dislocated my knee cap. After an ER visit and a month of taking it easy I was back at my normal routine – intramurals, running 3-4 miles a day, etc. My senior year of college I was the director of a step-sing show for my sorority and AGAIN, in a freak accident while dancing, my kneecap dislocated. This time I knew something was definitely wrong with my insides. Following another ER visit and a month off I visited a local orthopedic surgeon. After x-rays and an MRI, they decided that ACL reconstruction was necessary if I continued to be as active as I was. Not only that, they wanted to reconstruct my medial patella femoral ligament – the ligament that helps to hold my kneecap in place. Under the knife I went – a double major surgery underway. After surgery my knee was locked at a 10 degree bend for 6 weeks. I went through 4 months of rehab learning to walk, lift weights, and run again. It was 8 months before I was running and back on the soccer field. That was 5 years ago…

In the past 5 years a lot has happened. I went through about a year stint where I hated working out all together – I became very jaded. I gained 20 pounds and stopped taking care of my body. Then I became a YMCA gym rat obsessed with step aerobics. Then I became an avid runner – trained for 2 ½ marathons but still didn’t eat clean. Finally, 2 ½ years ago, I was introduced to Crossfit. I joined a Crossfit gym in Atlanta and was VERY skeptical. I hated every minute of the first few months in my gym, but I kept coming back. I slowly became stronger, slowly started incorporating a paleo diet into my routine, and I began to see a true body shift. I was stronger, faster, and in better mental health than I’d ever been. My knee STILL hurt, but NOT like it did playing soccer. Soccer was ALL lateral movements…Crossfit was functional for daily life activities. Squatting/bending, no crazy pushing and turning, and actually focusing on using my arms: what a concept. I became so in love with the program that I started coaching and competing – I dusted off the cobwebs from my inner athlete and began to show signs that I could handle 2-a-days after such a crazy reconstruction.

Insert IronTribe.

A little over a year ago I was blessed with an opportunity to join the IronTribe staff – making my hobby of coaching and competition a profession. I admit when I joined the team, I was still very SELF focused and had to learn the art of developing athletes outside of myself. Then I had to train myself to understand that not everyone is as competitive as I am, nor was the IronTribe experience solely about winning or being the best…for some, this experience was more social, for others it was a haven away from work, and others still a place where they could excel athletically like they never thought possible.

Thanks to ITF, like many of you, I reached new athletic abilities, but within the past few months I could no longer ignore the nagging pain in my knee nor the fact that my range of motion was becoming extremely difficult – even to demo to my own classes. On the outside I looked great, I was performing better, I was eating paleo and  “living the code”…that must mean that it’s just leftover pain from my surgery 5 years ago, right? There is no way something can be wrong with me again, right? WRONG.

Upon recommendation from two different ITF members, I visited Dr. Dugas with the Andrew’s group about 6 weeks ago. I knew the drill – do some mobility testing, take x-rays and an MRI. I kid you not, the night before my appointment I prayed that the doctor would say “You’ve torn your meniscus, we can perform a scope, you’ll be out a few weeks, then you’ll be right back at your normal routine.” But that wasn’t the report I received. Dr. Dugas informed me that my ACL was perfect. Good! My meniscus looked perfect. What? BUT…the surgery you had to fix your floating kneecap was never corrected properly. Your kneecap actually sits outside of its groove (see image below) – that clicking you feel…that’s your kneecap rubbing against your femur. Not only that, but all that clicking has caused an extreme case of osteoarthritis and it’s not reversible (see image with osteo cracks below).  His quote: “This is one of the worst knees I’ve ever seen for a 20-something; your arthritis is like that of a 90 year old.”

 

BAD KNEE ON THE RIGHT (OBVIOUSLY!!)

BAD KNEE ON THE LEFT

On October 25th, I had surgery #2 to hopefully fix my problem. Dr Dugas performed a lateral release - a cutting of the IT band connection to my kneecap join. This should help with my patella tracking issues. Downfall of surgery - LOTS of swelling, my range of motion will be limited for quite some time, and absolutely no running, jumping, lunging, quatting with weight or landing in the power position. Insert lots of swimming, biking, strict press, muscle cleans, pullups, situps, etc. My arms and core are definitely getting stronger already!! 

I don’t write this blog as a sob story…I write this blog as a reminder. I reminder to EVERYONE that what we do athletically, at ITF or other adventures, isn’t just about what we look like, or how we perform; it’s about taking care of your body – your insides. I ignored an injury for YEARS and now it’s going to cause me pain for the rest of my life...I may never compete again because of it.  And I’m ok with that… I want to encourage all athletes, young/old…experience/in-experienced…whatever your fitness level to listen to your body and the warning signs of something that nags you. That’s what your coaches are here for – tell them if something hurts. They are great at coming up with alternate WOD solutions and modifications. Also it’s important to remember that rest is ESSENTIAL if something in your body is hurting you...You accomplish absolutely nothing (except making it worse) by pushing through pain. I’m practicing what I preach now…I’m the kid in the corner doing something different than the rest of the class. And you know what, that’s ok. I’m still getting a workout. And I know it’s only for a short time while I heal. And you know what’s even more important to me: because I finally did something about my nagging knee, I will be able to get on the floor with my kids one day. I have a definition to that click – the clicking reminds me to slow down and look at the BIG picture of life.

IronTribe is a VERY special place. We are unlike any other crossfit-style gym in existence. The coaches, the staff and more importantly you – the members – care about each other like family. We are a TRIBE. We help each other to reach new physical feats, but deeper than that, we challenge each other mentally, spiritually and emotionally. I cannot put into words how grateful I was for the prayer chain that happened during my surgery, nor the meal schedule that was devised to feed Chaz and I, or all the hugs of encouragement I still receive as I limp around. I’ve turned off my inner athlete and get to truly focus of all of YOU. You – the members of the Tribe – make this place special. You are the cheerleaders, the motivators, and the encouragers. You have reminded me that this place isn’t just about wining, or Rx’ing, or looking the part…it’s about living your life while making lasting relationships – making healthy habits a lifestyle among a community. As our new campaign says it best: “Life. ___________ .” For me, it’s “Life. Shared.” My prayer is that through my story, I can share with you the importance of taking care of yourself – your insides, the importance of shared investment in others, the importance of sharing your struggles/pains, and at the end of the day what ITF truly is – a shared experience.

The Proposal

Chaz and I had planned to go to dinner on Friday, July 27th to celebrate our month-a-versary. (Yes, cheesy, I know....) But it was the first month marker in our entire relationship that we've actually been in the same city at the same time. So...we had planned to go to dinner at 26. All week I was interrogating him about our plan - for those of you that don't know me well, I'm SUPER OCD planner and I was trying to pick his brain to see what was up. I suspected something might be happening (as we had talked a lot about engagement/our life together/etc when we were in France a month ago).

Earlier in the week Chaz and I had discussed making paleo chili and going to the Lululemon one year anniversary party on Thursday evening. So, Thursday afternoon Chaz called me and said he was at my apartment cooking and would have everything ready when I got home so we could eat and not get to the party too late...he told me to let him know when I was on my way home. My apartment has two entrances and I always come in through the back door - through the kitchen. I walked into the kitchen...all the lights were off, nothing was cooking and it didn't smell like chili. At this point I was like "What the heck...I'm hungry...."

I set my stuff down and started calling his name...there were no lights on in the entire apartment. I walked towards my living room and heard our song playing - Somewhere Over the Rainbow by Israel Kamakawiwo'ole. I walked into the living room...lit completely by candles. And looked down at the coffee table - He had spelled out "Will You Marry Me" in tea lights.

He walked towards me with a box in his hands. He took my hand and said a bunch of sweet things - about how he thanks God every morning when he wakes up for having me in his life, how he promises to always take care of me and love me until the day he dies, and how nothing would make him more happy than for me to be his wife. He got down on one knee and and asked me to marry him.

I - being the most emotional person in America - just stood there shaking my head yes. He started laughing, stood up, hugged me for a few minutes then said "well??" My response..."Yes, oh my gosh - this is really happening, YES!!" He put the ring on my finger and then I realized there was a video camera in the corner of the room...He had captured the entire moment for us to relive again and again. (Which is a good thing because I think I was in shock when it was happening.) After I stopped crying, he told me he actually DID have dinner for us. We sat enjoying dinner, drinking champagne, calling family and sending a gazillion texts.

Three weeks before we went to France Chaz called my mom and asked her permission to marry me. He wanted her help in finding the perfect ring for me, so he drove to ATL a few days later to meet her at the local jeweler where our family had been going for years. He flat-out lied to me about what he actually did that day...something about lunch with friends and reading and cleaning all afternoon. Little did I know that the two most important people in my life were scheming behind my back. My mom offered him my great Aunt's diamond to use in the setting they selected - which came as a huge shock to him (but very sentimental to me!!) So...the ENTIRE time we were in Paris, Chaz knew he would be asking me a few weeks after we got back...that little stinker.

He HAD actually planned to ask me Friday night...but the ring arrived Thursday morning and he knew he couldn't wait another day. He completely changed his plan from the original plan so that he would throw me for a loop and my planner mind wouldn't know what was coming. He definitely surprised me and I wouldn't have had it any other way. We were in our element - causal, not dressed up (yes I had on ITF work gear), and doing something we love...just spending time together, talking over dinner and listening to music. It was perfect.

The ring is absolutely TO DIE FOR! I'm obsessed....He's caught me numerous times just staring at it. :) I've accidentally called him "boyfriend" probably 5 times since getting engaged. Having a fiance will take some getting use to. :)

We have unofficially set the date for March 30, 2013. Of course lots of details to follow...Looking forward to planning an event to mark my becoming Mrs. Chelsey Tillman.

Made to Crave...

A recent 101 graduate at 280 told me about a book she was reading - Made to Crave...she said it was part of the motivation that kept her coming back to this new "lifestyle program" she'd started. She probably didn't realize that I'm a crazy book nerd (up to 23 for the year) and whenever someone mentions a halfway decent book, I want to get my hands on it. Especially a book about eating/food/motivation. As we are about to embark on a 40 day Transformation Challenge at IronTribe, I figured this would be a great read - of course sparking a blog...

Made to Crave (Satisfying Your Deepest Desire with God, Not Food) is not a how-to manual or the latest, greatest dieting plan. Made to Crave is a helpful companion to use alongside whatever healthy eating approach you choose - a book and a Bible study to help you find the "want to" in how to make healthy lifestyle changes. A typical book on healthy lifestyle choices contains lots of talk on vegetables, calories, colon cleanses and phrases like "you must", "you should", "or else."...right?

A whole lifetime could be spent making excuses, giving in, feeling guilty, resolving to do better, mentally beating yourself up, feeling like a failure, and resigning to the face things cannot change. You don't WANT to spend a lifetime in that cycle do you? So...Lysa challenges her readers to find the true "want to" in your life. Not only that, in finding the desire to conquer you unhealthy cravings, she talks about something very significant - spiritual malnutrition. We can feel overweight physically but underweight spiritually.

"But Chelsey...you're not overweight, why are you reading this book?" Just because I don't have pounds to lose, doesn't mean that I haven't battled unhealthy body image issues before...I was actually the extreme opposite - weighing in at a whopping 95# my freshman year of high school - and I'm sure even lighter spiritually. I have had my fair share of unrealistic issues with food - knowing how many calories each food on this planet contains, counting weight watchers points for everything, running 10 miles a day to burn all those calories, skipping meals, hoarding food to eat later, punishing myself with sit ups for eating something bad, the list goes on and on. So...I read this book to remind myself that we all struggle with food and body image, no matter what weight we are - but more so, to re-enforce those positive changes I've made: to accept the body God has given me, thank Him daily for this temple, praise Him for the tasks I can accomplish when I work hard, smile at my curves, and enjoy the wonderful foods of this world as FUEL that He created.

Lysa says at the beginning of her book: "I've even asked God if it would be such a terribly difficult thing to swap the molecular structure of Cheeze-Its for carrot sticks. They're both already orange. And, really, how hard could that be for someone who's turned water into wine?" I laughed out loud because (if you've read some of my previous blogs)...I have an obsession with Cheeze-Its. They are delicious!! I've since chosen to give up Cheeze-Its, but for most people it's easier to make excuses than changes.

The rich young man in the story from Matthew 19:21 goes away sad because he wont give up the one thing that consumes him. He is so full with his riches he cant see how undernourished his soul is. He's just like people today who refuse healthier breakfast options like eggs, asparagus and fruit so they can fill themselves up with candy-sprinkled, chocolate-frosted doughnuts. Even when their sugar high crashes and they complain of splitting headaches, they steadfastly refuse to consider giving up their doughnuts. What Lysa is saying..."With Jesus, if we want to gain, we must give up. If we want to be filled, we must deny ourselves. If we want to truly get close to God, we'll have to distance ourselves from other things. If we want to conquer our cravings, we'll have to redirect them to God."

Let's take it back to the beginning - the story of Eve. In Genesis 3:6..."She saw that the food was good, pleasing to the eye, and desirable." She didn't walk away and give herself time to really consider the choice. She didn't talk to God; she only focused on the object of her obsession. You crave what you eat. If I make healthy choices over a period of time, it seems to reprogram my taste buds. The more veggies and fruit I eat, the more veggies and fruit I crave. However, if I eat brownies and chips, I crave brownies and chips in the worst kind of way. Eve craved what she focused on. We consume what we think about. And what we think about can consume us if we're not careful.

Now...think about Jesus. He sets a beautiful example of breaking this vicious cycle of being consumed by cravings. Eve was in a garden of paradise with her every need provided for. Jesus had been in a desert, fasting for 40 days (40 days in the Transformation Challenge - ironic?). And yet, he held strong and set a powerful example of how to escape the vicious grip of temptation. He quoted God's word. Truth is powerful. The more saturated we are with truth, the more powerful we'll be in resisting our temptations.

Lysa talks about temptations: "I had to get honest enough to admit it. I relied on food more than I relied on God. I craved food more than I craved God. Food was my comfort. Food was my reward. Food was my joy. Food was what I turned to in times of stress, sadness, and even in times of happiness." So...she met with a nutritionist, made a plan and set her healthy eating goals (awesome job to those of you that attended Forrest's goal setting seminar). "Each time I craved something I knew wasn't part of my plan, I used that craving as a prompt to pray. I craved a lot. So, I found myself praying a lot. It was my way of tearing down the tower of impossibility before me and building something new."

When I read this part of Lysa's book, I made a promise to myself that I'd take on this task - praying for others when my mind started to drift towards food...especially coming off of a sugar/carb/alcohol/dairy-filled Parisian vacation. That's all my brain can think about as I start trading my morning croissant for eggs and spinach. But it's important to note: Growing closer to God has a whole lot less to do with any action we might take and a whole lot more to do with positioning our hearts toward His. So...as I make conscious efforts to pray more for others (especially those participating in the challenge), my hope is that my heart (and mind) will think less of my own my own physical need and more about reaching out to help others. We live in a selfish world - this is no easy task. Getting healthy (physically, mentally, emotionally and spiritually) is not just about having faith, goodness, and knowledge. We have to add to that foundation by choosing to be self-controlled and choosing to preserver even when the journey gets really hard.

Lysa challenges her readers to define themselves by their obedience, rather than a number on the scale. (Remind me to tell you about the scale smashing party we had at my old crossfit gym in ATL - it was VERY liberating!!) Being faithful in taking care of my body (His gift to me) by walking according to His plans gives me renewed strength to keep a healthy view of my body, and encourage others to do the same. The more you make a fitness plan/lifestyle choice (IronTribe in my case) about spiritual growth and discipline, the less you focus on your actual weight. Each pound lost (to those of you in the weight loss division of the challenge) should not be a quest to get skinny, but evidence of obedience. Psalms 73:26 says, "My flesh and my heart may fail, but God is the strength of my heart and my portion forever." There are natural consequences for not taking care of our bodies. Be it more weight and less energy now or heart disease later, our choices matter both in the physical sense and the spiritual sense. I know when I'm not taking care of my body, I feel more weighted down by stress and problems. I have less energy to serve God and more thorny emotions to wade through when processing life.

Food is not the enemy here. Satan is the enemy. And his strategic plan is to render us ineffective or at least sluggish for the cause of Christ. When we're defeated and struck in issues of the flesh, it's really hard to fully and passionately follow hard after God. So, lest we start mourning what will be lost, we must celebrate all that's being gained through this process. Things that unleash your weighted down soul, re-inflate your defeated attitude and can set loose a hope that maybe, just maybe you CAN. Focusing only on what we're giving up will make us feel constantly deprived. Instead, we have to focus on everything we're gaining through the process. The "I can" becomes a new-found courage. Chips and chocolate fill your mouth for a few seconds with a salty and sugary delight that has no life. But courage fills your heart, mind and soul with everything alive and possible and invigorating.

Being obedient to caring for your body is a process. I'm not saying the process is easy. I'm not saying the process will happen overnight. I'm not saying the process won't be stressful, frustrating and even challenge of your faith. But what I am saying is that YOU have the control, you have the tools necessary, and with God all things are possible. I had a realization in high school - I only get one body and it's run by food and faith. Food is the fuel, faith is the oil. My body runs best on clean healthy food...not sugary, processed crap that will only satisfy me for a short amount of time. (And on the flip side...if I deprive myself completely of food, I'm not thanking God for this gift. I'm saying I don't cherish my body and I don't care if it falls apart. I was saying I don't need to be filled by food OR faith.) But, like a car, things begin to break down if I don't check my oil often. Crappy food and muddy faith were a recipe for deterioration. You are beautiful. You were made for a purpose. Your body is a temple. Now take care of it...

All about Paris...

I'm getting back to reality, slowly recovering from jet lag, and still reeling over the most amazing vacation ever, I figured I'd share our Parisian experience with everyone...

Day One:

I flew from Bham to ATL on Wednesday morning. I had a 9 hour flight from ATL to Paris (to arrive at 6:30 in the morning - middle of the night Bham time). So...my goal obviously was to sleep on the plane. Well, 9 hours on a plane ALONE when the person sitting next to you is a 9 year old that doesn't speak English is SO boring. I attempted to sleep, but I was anxious, so I spent a majority of the flight watching movies no one has ever heard of. Upon arrival at Charles de Gaulle airport, Chaz and I had planed to meet at baggage claim (you know...the typical place to meet someone at an airport). He was scheduled to take a train from his hostel in the city to meet me. Well, no one informed either of us that Charles de Gaulle is HUGE and complicated. There are 3 terminals, each with A-G gates, where EACH GATE at EACH TERMINAL has it's OWN baggage claim. That's 21 baggage claim areas...I got my bag and waited. And waited. And waited. Almost an hour and a half later he practically ran into my baggage claim area. I screamed his name and ran across the terminal to him - and in good fashion burst into tears hugging him. I have never (literally in my entire life) been so glad to see someone. Oh - did I mention that Charles de Gaulle doesnt have free wi-fi? So...I had NO way of getting in touch with Chaz, nor do I speak French. So I was stranded and was praying...praise the Lord he figured out where to find me.

We took the train back into the city and headed toward our flat. That's right - flat. We rented an apartment for the week. Definitely the way to go - that way we didnt have to drag our backpacks around with us everywhere and we could have a place to call home for a week (See picture above of our kitchen table - full of wine, cheese and bread). First thing on the agenda - find food! My mom had recommended a Croque Madame...and we got just that. Ham sandwich - topped with cheese and a fried egg. YUM!

After our snack and finding our flat (which was a 5th floor (86 stair) walk up), we headed to Musee de Orsay - a few blocks walk from our flat. The building was built in 1900, originally as a train station. I know everyone goes to Paris and makes a big stink about The Louvre (which was awesome and I'll talk about that later...) but this museum was our favorite. After we left the Musee de Orsay, it looked like the bottom was about to fall out, so we decided to head to The Louvre and make this our official museum day. As we crossed one of the covered bridges, it started monsooning, so we took a seat on the steps under the overpass and listened to a random chick play the violin for about half an hour. It was very relaxing listening with the sound of the rain on the river right beside us. The rain started to clear so off we went to The Louvre - we had almost made it to the entrance and it started to crazy rain again. We took cover under a tree, looked like little drowned rats and made a sprint for the museum door...only to find out they were closing in an hour. Well, crap. You just cannot do The Louvre in an hour.

So, we took off towards home. On the way home we found an awesome pastry/bakery shop near our flat...and naturally had to stop for a treat. I had a raspberry macaroon. SO amazing. After leaving the shop, we noticed there was a pizza place right by our flat. After ducking into the local grocery store and picking up stuff for salad and a bottle of wine...we got a pizza and headed home for a dinner at our "house".

Day Two:

The next morning, we started the day bright and early - knowing it was going to be our longest day. We also agreed that we would NOT take the metro - we were going to see Paris on foot...the whole time. We walked to Hotel des Invalides first. There we saw the Armory museum, the World War I and II museum (which Chaz LOVED - ask me sometime how obsessed he is with political figures), then we went to Napolean's Tomb. After walking through Napolean's crypt, we headed for the gardens to enjoy a snack (primal packs - yum!). Every garden we went to had gumdrop trees - I was obsessed. :) From there we headed West toward the Eiffel Tower. Chaz (poor boy) is scared of heights - but because he loves me...he agreed to climb all 700+ stairs to the second level of the Tower. We waited in line and I could tell he was getting anxious, but once we made it to the top, he was so glad he'd made the trek. You could see ALL of Paris from the top, down the Seine river and all the way to Sacre Coeur - which we knew we'd be visiting in two days! We left the Eiffel Town, crossed the river and headed North towards the Arc de Triomphe. On the way we decided to swing past the American Cathedral (which sadly, was closed for renovations). As we were strolling up the Champs Elysees, we got caught in a fireman's parade...which stopped traffic from all 11 streets connecting to the Arc. We were not allowed to go up close to the Arc, but it was cool to see it across the round-about without any cars blocking your view. We stopped for steak and fries after doing some window shopping - no, we cannot afford Cartier, Louis Vuitton, or Armani...so I didnt bring back any gifts for anyone. We also stopped for gelato - all that walking was wearing me out...and I needed a treat to wash down my french fries. :)

Next up was The Louvre (take two). Yes...by now, it's 7pm and we are just entering (and we've been walking ALLLL day) - but it worked out perfectly because this was the only night the museum was open until 9:30. We headed for the Mona Lisa first, then we tackled the French paintings. That boy...he loves him some French paintings. I think we saw a million painting about Napolean, Louis XVI, etc...but he was happy, so I went with it. I wanted to see the marble sculptures and the Egpytians. We literally covered 2/3's of the museum and were one of the last peeps out of there - that's right we closed the place down. Nerds.

And for a night cap? We headed home picking up baguettes, cheese and wine...staying up way too late reminising about the day.

Day Three:

Another LONG day ahead of us, I decided my Toms were more appropriate shoes than the ballet flats I had chosen the day before. And...I was going to dress in layers. The mornings start off around 60 degrees, but it got up over 70 by the afternoon.

First things first...we headed to "Lovers Bridge". I had seen something on Pinterest (!!) about this bridge in Paris and to bring a padlock with you to "lock" your eternal love into the bridge of the most romantic city in the world. So of course we had to do it. :) We locked the lock, kissed the keys, made a wish and threw them into the river. Then off we headed towards Norte Dame. All I can say about the architecture of this building is WOW. It was so intricate and beautifully hand crafted. It's crazy to think they didn't have the machinery that we have now and they were able to create such a unique cathedral. We agreed, sadly, there was nothing special about Notre Dame besides the outside, but we had to cross it off the list. We headed across the street to St. Chappell - a chapel originally commissioned to house the Crown of Thorns and other relics of Christ. Now days, this cathedral is home to the most stained glass in ANY one location - it had over 1300 images on 15 large windows. Just breath taking!!!

We left St. Chappell and headed towards the Latin Quarter - making a pit stop at Shakespeare &  Company book store. Of course Chaz bought a Shakespeare book. This boy is as obsessed with reading as I am. Yes - we have everything in common. Book in hand, we found the street we were looking for - Crepe vendors!! :) We both enjoyed crepe #1 of the day - cheese, mushrooms, ham and egg while strolling the other shops and heading towards the Pantheon. We got side tracked at a local market - walking down isles and isles of fresh veggies, fruit stands, meat, cheese, wine and of course LOTS of yummy pasteries. We decided our feet needed a rest and stopped off at a cafe in the southern part of the Latin Quarter. We drank cappuccino's and people watched for almost and hour and a half. We created a fun game..."Are they American or not?" Very amusing in Europe - I recommend trying it. :) St. Etienne-du-Mont was next, followed by the Pantheon. After the Pantheon, we had crepes on the brain still, do we headed back for round #2. This time: Nutella and banana. OMG - that was heaven in your mouth. Literally the most delicious thing I've probably ever tasted in my life!! After crepe #2 we headed for Jardin de Luxembourg. This was an amazing park - and the place to hangout on Saturday afternoons. People literally bring their families, books, food, and camp out around the fountains and just enjoy the weather. It was very relaxing and very picturesque - see below.

On the walk home, we passed St. Germain and stopped for a visit. We hadn't heard much about this church, but we agreed it ranked up there on the list of our favorites for the trip. If you go to Paris, dont miss this one! Naturally, on the way home we got more baguettes, cheese and wine (this was becoming a normal evening occurance for us) and headed down towards the river. We drank wine and watched the sun set over the Seine. It was absolutely perfect weather and fun to watch all the river boat cruises bumping down the river.

Day Four:

We awoke this day and decided we should do a travel WOD in our flat to make up for all the bad food we had been eating up until this point. 50-40-30-20-10: pushups, situps, chair dips and squats. Took us almost 20 minutes (and yes, Chaz beat me by almost a minute)...nice way to start off the day until we looked outside and realize it's raining. :( Boo. Well, rain or shine, we decided to tackle our day trip to Montmartre to see Sacre-Coeur.

We took the train about a 15 minute ride North. Once in the city, it started pouring down rain, so we found a cafe with a huge awning and drank coffee for almost two hours watching people come and go in the rain. We headed towards Sacre-Coeur next. This is a Roman Catholic church dedicated to the sacred heart of Jesus. The mosaic on the dome ceiling is the largest mosaic in the WORLD. We took a tour of the chapel, then decided to take the 300+ stair climb to the top of the dome. Despite 25+ mph winds and rain, we braved the catwalk for an amazing view of Paris - we were able to see the Eiffel Tower and other monuments we'd been to in earlier days.

Soaked and hungry we left Sacre-Coeur and headed into the town of Montmartre looking for food - I had a burger on the brain. We went to probably 6 different restaurants before we finally decided on a burger joint called Indiana Cafe. The burger, fries and coke was a little taste of home. :) Finding this restaurant was the ONE time on the trip where I was a brat - I was hungry and being indecisive and I was soaking wet. Bad combo...but thank the Lord Chaz is a patient man. The burger was worth it. After the burger, we headed towards Moulin Rouge, snapped a picture and moved on. No, we didnt want to pay 175 euro to see a show...that's just highway robbery.

We took a tour of St. Pierre (next door to Sacre-Coeur). This church had my favorite stained glass of any church we saw on the trip - it was almost abstract looking. It was definitely designed around the era of Picasso and was very unique for a church. I loved it...dont miss this church either if you are in this part of Paris. When we were in St. Pierre, the bells of Sacre-Coeur started ringing for 6pm Sunday mass. We decided to attend. I cant read Latin, I dont speak French, and I'm not Catholic...but it was a beautiful service. After mass we took the train back home...we were officially water logged from a long day of walking in the rain. So, we got a pizza and had another evening at home with wine (of course).

Day Five:

Last day. :( We reserved this day to go to Versailles. We got to the train station and the guy at the window informed us Versailles was closed on Monday's. Awesome...MY FROMMER'S BOOK TOLD ME THEY WERE OPEN EVERY DAY!! Super frustrated, I decided we should go anyways and tour the gardens. 30 minutes on a train later we arrived in Versailles. The gardens were beautiful and we spent over an hour strolling the different fountains. Afterwards, we found a side street in town that had Turkish, Lebanese, Thai, and Japanese food and settled on a Turkish place. We had donor kabob's - one of the best meals we had all trip. Picture this: french fries, cous-cous, salad, grilled veggies, lamb and a fried egg all mixed together with homemade pita bread. OMG!! After lunch we walked through St. Louis and strolled the streets of Versailles. It was a quaint city, but beautiful none-the-less. On the way back from Versailles, we stopped in a chocolate shop near our flat and got truffles, chocolate/nut park and mini-macaroons for a late night treat. We headed the garden where we first had gelato on day two...we wanted to have one more cup before the trip was over - we sat eating our treat by the fountain. Chaz people watched while I wrote in our journal - making sure to record all the funny stories, experiences, etc. from the trip. We wanted to make sure we'd look back on the trip and remember every detail. :)

After cooking dinner, we took a 2 1/2 mile hike to The Eiffel Tower, of course with wine in hand, and laid on the greens in front of the tower until past midnight. Every hour the tower has a lights show - it was beautiful. We drank wine, talking about our trip - our favorite things, what we would have done differently, how we wished we could stay longer, and dreamed of the next places to travel...and, of course, we enjoyed our chocolates we bought earlier. The walk back from the tower was no fun, being that it was so far away...but it was the best weather the ENTIRE trip - so it was perfect for an evening stroll by the river. We didnt mind that we were only going to get 3 hours of sleep before it was time to head to the train station the next morning.

Final Thoughts...

*You will never get bored in Paris.
*Pack comfortable shoes and walk everywhere!
*Versailles is closed on Monday's.
*Paris is cold in June...pack a jacket.
*Eat the food and enjoy ALL the treats Paris has to offer.
*You will probably only eat protien every other day while there.
*You will drink more coffee and wine than you will water.
*Rent a flat - it's nice to have a "home" while traveling.
*Sit at a cafe for hours and people watch.
*Learn a few choice phrases in French - this will get you far.
*Buy a map - it was a wonderful saving grace to not getting lost.
*Nutella Crepes are the BEST thing you will eat on the trip.
*Charles de Gaulle is a CRAZY airport - plan accordingly.
*Take LOTS of pictures - they are your best memories.
*Keep all your ticket stubs. (I planning to make a shadow box with all of these.)
*Plan for long days!!
*Watch the sun set over the Seine one evening.
*Travel with someone who loves you no matter what...they will see all your personalities. :)

More About Paleo...

Ok...so after my last blog post, I've gotten lots of questions...so I'm going to attempt to answer them and make a few additional comments about Paleo. :)

1. What are the quantities/portions I should eat?
Here is the "easy" thing about Paleo - you don't have to measure your food exactly. A serving of meat should be roughly the size of your hand. A serving of eggs is what you can hold in one hand...about 3-5. Veggies should take up 2/3 of your plate. A serving of fruit is about the size of a closed fist. Oil...1-2 thumb-sized portions. Nuts/seeds - a closed handful. Deli meat - fold individual slices and stack to approximately the thickness of your palm. Don't sweat the EXACT portion size of food!!

2. I love bread...got any suggestions?
Umm...don't eat it. It's hard at first to cut this out...but you'll get use to it. I promise. I RARELY have grain products and I definitely NO NOT miss that bloated belly feeling. I've learned to like a lot of veggies I didn't know I liked because of getting creative with meals. Sandwiches/burgers - wrap in lettuce instead. 

3. What about sweets to satisfy those cravings?
The worst thing you can do when your brain throws a sugar tantrum is give in. Satisfying those cravings with the "natural" sugars in fruit means those cravings are bound to continue. Commit to sticking it out, because each time you resist those cravings, they lose a little bit of their power. BUT...IF you still need something - check out this blog: http://paleomg.com/category/treats/. Eat in moderation - it's easy to overdo "mindless snacking" of nuts. If you do choose to have a nut based "treat", macadamias and hazelnuts are your best choices.  And no NOT eat Paleo "treats" daily...those sugar cravings will NEVER go away.

4. How do I dine out?!?!
As the server to not bring bread to the table - be proactive to set yourself up for success. Trim visible fat from meat. Skip the starches and other side dishes. Vegetables swimming in sugary sauces, cheese or soy sauce do not count as "healthy". Ask for veggies to be steamed instead of cooked in vegetable oil. Don't be afraid to drop the "A" word (allergy) if your waiter is giving you a hard time about substitutions. Be creative - ask for a sandwich without bread, dump pasta fixings onto a plate of fresh spinach instead of noodles, or mix the side dish from one meal with the main course from another. A few places in Bham that I love to eat: Zoes (grilled chicken salad), Urban Cookhouse (Lime marinated steak and veggies), Chipotle (salad bowl - no rice or beans), Tazikis (Greek salad), Rojo (Kate Salad), Whole Foods - salad and hot food line...they list the ingredients right there!

5. What's the deal with white potatoes?
White potatoes are really starchy and not a dense source of micronutrients like vitamins and minerals. I'd much rather you eat nutrient-dense sweet potatoes. A 4-ounce serving of sweet potato (about 1/2 cup) provides 390% daily value of vitamin A, 40% DV of vitamin C, 18% DV of fiber and 13% DV of potassium, plus vitamin E, iron, magnesium and phytochemicals like beta carotene.

6. Can I still eat bacon?
Yes...but in moderation, please, because there is no such thing as "high-quality bacon". Pigs will eat almost anything, and there is no such thing as grass-fed pork. Plus, bacon usually contains harmful byproducts of the curing process that are not awesome, even if you get the nitrate-free kind.

7. Can I drink juice?
I'd MUCH rather you eat the fruit. Juicing strips fiber and nutrients from the good and turns it into a process, concentrated source of sugar. And eating a food is much more satisfying that drinking it.

8. But I like alcohol...what do you suggest?
I suggest you learn to be the DD. Honestly, no alcohol is considered to be Paleo. Beer is made of barley and grains. Vodka is made from potatoes. Whiskey and bourbon are made of grain mash. Wine is made from grapes but is packed full of sugar. In general, the less alcohol you drink, the healthier you'll be.

9. What about condiments?
Most commercial sauces are less than healthy - because of the sub-par ingredients and hidden sugars. You can make your own salad dressings at home, using an olive oil base, fresh lemon and/or a variety of fresh herbs and spices. You'll also be hard-pressed to find a unsweetened ketchup, but many mustard's are good to go. (Just read labels.) Fresh salsa and/or guacamole makes for a delicious addition to eggs, burgers, chicken, etc.

10. I dont like meat...help!!
If you are a vegetarian and will be eliminating grains, legumes, and dairy from your diet, you will be removing a huge source of calories. If you are willing to eat eggs and/or fish, use them as your primary protein sources. If you are not willing to eat any eggs or fish, you'll have to use a processed soy product and other legumes as a protein source. The inclusion of these products will mean you are not following Paleo as prescribed, however, and will likely not experience the full benefits. That's not to say that you couldn't obtain some significant benefits from making some of the other changes suggested.

11. It's super expensive to eat this way...and I have to buy all those crazy ingredients.
If you shop the perimeter of the store and buy only fresh meats, veggies and fruits, you will never enter the land of endless aisles. The money you would normally be spending towards those pre-packaged foods, canned veggies, fake juices, chips, etc can be put towards better produce and high quality meats. Your pantry isn't complete without these "staple" items. You will invest with these purchases in the beginning, but they will last you a LONG time. A few: chicken broth, coconut butter, coconut milk, coconut oil, curry paste, fish sauce, mustard, olive oil, sesame oil, shredded coconut flakes, sunbutter, tomato paste, vinegar, sea salt, cumin, black pepper.

12. Do you eat like this ALL the time - this seems NO fun, Chelsey...
No. I'd be lying to you if I didn't admit to drinking cream/splenda in my coffee daily. When I go to Zoes, I sometimes eat the pita bread. I eat chicken salad with crackers from O'Carrs probably once a week. I go to Pinkberry or Steelcity Pops or have a similar "treat" every other week. I am a typical girl - and have cravings for chocolate...my favorite: almond M&M's or skittles. BUT I do not purchase grains, sweets, dairy for my house. If they are there, I will eat them. I don't have iron will power...so what do I do, I avoid. I avoid restaurants that serve bread, I avoid grocery store aisles, I avoid being in situations where I will be tempted. And I'm vocal about my eating. I tell people that I eat healthy, that way they EXPECT that from me. When you are expected to be a certain way, you feel guilty for cheating and do it less and less. Now...as for the week I will be spending in France next week - I'd be lying again if I didn't confess that I plan to drink wine, eat croissants and enjoy some French Toast. Like I said before - save "bad" eating for something special. This is special. And, honestly, I'll probably feel like crap when I get back, have gained 5 lbs, and will resume PERFECT eating because I know a Paleo lifestyle makes me not only feel my best, but I perform at my best when I'm eating clean. I heard a saying once: "Nothing tastes as good as healthy feels." So true!

Eat Like a Caveman?!

So...a lot of you have probably heard me talk about eating Paleo. Or maybe you've heard of a friend that eats Paleo. Or maybe you've seen Paleo recipes on Pinterest. Or, maybe even still, you've never heard of Paleo. Well, I'm going to attempt to explain Paleo (the easy way) to everyone.  I absolutely do NOT claim to know everything, nor do I eat 100% clean all the time...but I hope this sheds some light on making healthy eating a lifestyle and takes you away from the constant yo-yo that diets can cause. Everything I say, I believe in because I've experienced results first-hand.

When I started my crossfit journey over two years ago I ate whatever I wanted. I was never out of shape before crossfit...hell, if anything I was in shape compared to lots of people. Before crossfit I ran 20-30 miles a week, did 4-5 "cardio" based classes at the YMCA and did light weight lifting. But I had the "workout really hard, eat whatever I wanted" attitude. Some of my favorite foods: goldfish, chips and cheese dip, pizza, chocolate anything, vanilla pudding, granola with yogurt, Panera bagels and Chick-fil-A fries. It was about 7 months into crossfitting that I participated in a Paleo challenge. This challenge completely changed my entire life and the way I look at food! For 30 days I ate strict Paleo: lean meat and vegetables, nuts and seeds, some fruit, little starch and no sugar/dairy/gluten/alcohol. Since switching to (on average) a 90-95% Paleo lifestyle I've dropped 20 lbs, lost over 10% body fat, dropped 6 dress sizes, and I'm in better shape now than I was as a college athlete.

So...let's first talk about the foods that make us less healthy. To be fair, it's not that there is nothing good to be found here - sure, grains contain some fiber and dairy has calcium. BUT in general, there is nothing that you could get from these foods that can't be found in high quality meats, vegetables, fruits and healthy fat sources...without the significant metabolic and inflammatory downsides that come with these "less healthy" food groups.

1) SUGAR: Processed sugars in your diet to NOT make you healthier...but you already knew that. Added sugars lead to large rises in blood sugar, and require your body to secrete large amounts of insulin to keep your blood sugar in a healthy range. These high levels are inflammatory in the body and promote disorders like insulin resistance, diabetes and obesity. They do not contain vitamins, minerals, and phytochemicals that help in overall health - they are EMPTY calories.

2) PROCESSED FOOD: They are less nutritious and more calorie-dense than their fresh, natural counterparts. Most processed foods are concentrated carbohydrate sources and are heavily salted with lots of added fat to appeal to your taste buds. Food should be fresh and it should LOOK like the plant or animal it came from. Anything that has been in your pantry or fridge for 6 months is NOT food and should be avoided. Tip - shop the perimeter of the grocery store.

3) ALCOHOL: Alcohol like sugar doesn't MAKE you healthy. It is neurotoxic, hence why your brain doesn't work quite right after a few drinks. It is a very concentrated source of calories but contains no real "nutrition" at all.

4) GRAINS: Grains and grain-like seeds (wheat, oats, barley, corn, rice, quinoa, etc) are carbohydrate-dense and nutrient-poor and promote chronically elevated insulin levels. Ever heard of hyperinsulinism?! They also have inflammatory components called "lectins" that cause damage to your intestinal lining, cause an imbalance of gut bacteria and provoke systemic inflammation. The inflammation that starts in your gut (think...bloated belly after a HUGE pasta meal)  "travels" throughout the body, can improperly cross your intestinal lining and go EVERYWHERE your bloodstream goes! This can lead to asthma, allergies, skin conditions, fertility issues, migraines and joint pain.

5) LEGUMES: Legumes (beans, peas, lentils, and peanuts) have similar issues as those with grains. They contain anti-nutrients that can't be completely neutralized by usual preparation methods of prolonged soaking and rinsing, cooking and fermenting. These anti-nutrients rob the body of valuable minerals and could even cause damage to your intestinal lining. Ever heard of the term "leaky gut"?! It's just gross...that is all I have to say about that.

6) DAIRY: Dairy contains factors designed to help little mammals grow fast. BUT the growth factors found in milk and milk products, along with some immune factors and inflammatory proteins, don't do our adult bodies good. The carbohydrate portion of milk (lactose) together with milk proteins produce a surprisingly high insulin response, which is inflammatory in our bodies and promotes disorders like obesity and diabetes. High levels of insulin promote unregulated cell growth. These dairy proteins (especially casein proteins - found in cheese) have been associated with increased risk of autoimmune diseases.

So....what CAN I eat?

First, base your meals around healthy, high quality protein sources. These are things you're probably already eating like beef, chicken, fish, pork and eggs. Then, you'll swap your sides of pasta, rice and bread in favor of nutrient-dense vegetables and fruit. These give you crucial vitamins, minerals and fiber you need to keep healthy - even calcium! In addition, vegetables and fruit provide you with all the carbohydrates you'll need to perform high intensity activity (I seriously eat sweet potatoes and root veggies - think squash family, whenever I need to "carb load".) While you'll get more nutrition with veggies and fruit, it leaves you with less calories. So where do you make up the difference? Healthy fat sources like avocado, olive oil, high quality animal fats and coconut. Your body will not function optimally without adequate dietary fat - your brain, hormones, immune system and digestion are all dependent on these fat sources. Fat is also very satiating. When you eat fat, it sends a signal to your brain that you're full. But Chelsey, doesn't fat make you FAT? Nope. Believe it or not...most of the excess fat we carry on our bodies does not come from excess fat consumption, but rather from eating too many sweet and starches. Bye bye goldfish and pizza.

I believe that a good nutritional program should be centered around eating real food. I know that fad diets, crash diets, miracle pills and "meal replacements" are not part of a balanced, sustainable path towards improved health and fitness. You shouldn't count calories, weight or measure - in fact, I discourage that. Plain and simple: eat lean meats, vegetables, some fruit, little starch and no sugar and you'll see the tangible benefits that come from a nutritional plan designed to optimize your metabolism, reduce systemic inflammation and have you looking, feeling and performing your best.

I admit...this does require quite a bit of effort...but just at first. In the beginning of becoming Paleo, you will have to re-think your "traditional" meal arrangements, figure out what to sub for the toast or rice or granola bar. And yes, you'll actually HAVE to cook. You cant subsist on eating ingredients (chicken, broccoli and avocado) for long before you get bored silly. But once you get the hang of it, you'll find making good food choices is actually quite easy. I literally, ask my boyfriend Chaz, will be cooking dinner already talking about what I plan to cook for breakfast. I LOVE to cook - and it has now become a true activity of mine.

The first week or two of eating Paleo will be tough, as your body heals and adjusts to this new way of eating and your brain wraps itself around going without all those sweet tastes and sugar-driven energy spikes. And while you may start to feel better after a week or two...the healing process takes significantly longer. In addition, the mental addiction and emotional connections to sugary foods, large amounts of carbohydrates and over-the-top, chemically altered flavors is going to take a lot longer to overcome. Stick with it and be patient with yourself. You cannot reasonable expect to completely reverse decades of poor eating habits in just 30 days...I'm STILL learning what works best for my body and I STILL play with quantities and recipes.

Here is my tough love - This is NOT hard, but requires effort. You never, ever, ever have to eat any thing you don't want to eat. Don't set yourself up to fail by scheduling "cheat days" or even "cheat meals" on a regular, recurring basis. The closer you get to 100% clean eating, the healthier you'll be, so spend your "off plan" meals, snacks or food choices on things that are SPECIAL. Just don't go overboard, and don't let your one "treat" turn into a weekend long free-for-all.

Sounds great Chelsey...now WHAT does your typical day's food intake look like?

I usually workout around 6:30am or 8am. After the WOD I have breakfast. 3 Eggs, cooked over medium. Served over spinach. I typically cook another veggie as a "side" dish...asparagus/peppers or broccoli. (I know...green with breakfast is weird AT FIRST - but you get use to it!!) And I usually have 2 pieces of bacon...not every day though. Around 11am I typically get hungry again. So I'll have almond butter and celery/or an apple OR sometimes I'll drink a protein shake - Loco Mocha Progenix is the jam. Lunch around 1pm. I almost always eat salads with protein for lunch OR leftovers from the night before. I have a snack around 3:30/4pm - this is something small like 1/2 a sweet potato or a protein shake (if I didn't have one earlier) or a handful or almonds (if I had a shake earlier) or 1/2 an avocado with turkey meat. Then I have dinner around 8:30pm. Dinner is ALWAYS a protein - steak is my favorite, but I loooove seafood too (good Omega-3's!!), and at least two veggies. Asparagus, mashed cauliflower, broccoli, zucchini, squash, peppers, brussel sprouts, cabbage, collard greens, kale chips, turnip greens, sweet potato...the list is endless!! I also drink a TON of water throughout the day - at least 100 oz water. Our bodies are 80% water - we need to keep that balance, especially if we are sweating a lot in this 80-90 degree heat!!

Suggested reading...The Paleo Solution by Robb Wolf .

Suggested cookbook: Paleo Comfort Foods by Julie Mayfield.

Also...blogs to check out for amazing recipes:
www.paleomg.com
www.elanaspantry.com
www.nomnompaleo.com
www.everydaypaleo.com

Questions/Comments for me about Paleo? Need help - it's obviously a soapbox of mine - I'd love to help anyone make this a LIFESTYLE for them!! Remember - eating should be FUN and enjoyable...not something that leaves you deprived, stressed or defeated. YOU can control what you eat and it can be DELICIOUS!!! I promise.