10 minute EMOM
“I go, you go” sled push with 25 lbs plate

10 minute AMRAP
20 pulls on the rower
15 kbs (24#)
5 burpee box jump over

10 minute AMRAP
Buy in: 3 hill sprints
3 kettlebell snatches
3 push press
3 lunges
**switch to other side**
3 sprawls on wreck bag
50 meter run with 35 lb wreck bag
3 sprawls on wreck bag
50 meter run with 35 lb wreck bag

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I woke up today feeling super lean and down to a new low weight of 144.2 lbs:

flexible dieting and reverse dieiting

I continue to lose weight and change my body composition while eating more food. My goals at this point are not training or competition focused; we all know I can’t compete anytime soon and I can’t even pick any barbell up off of the floor. So while I’m not really trying to lean out or improve my physique, it’s happening with this reverse diet.

I’m really just trying to find a balance and trying to learn how to improve my body mechanics to maybe get back to where I was training before. I’m also just working on trying to eat as much as possible while maintaining my weight. I don’t really have a specific number in mind…but I’d love to get to the 300 gram carb club at some point in this process. Right now being at 200 grams each day allows for much more flexibility than I previously had. I have no foods that I fear and have noticed that I’m overall feeling a lot better mentally and emotionally than I was at a calorie deficit. Well, I’m still in a deficit…but not as much.

That being said, for those who are dieting and reading this while on restricted macros…trust the process!!! Keep hitting your macros even if they’re low right now. They won’t always be low. You will eventually get to add food back in! But I know how hard a cut can be mentally and physically. It will get better and it’s all worth it in the end!

I start physical therapy tomorrow and have heard great things about my physical therapist; he’s a weight lifter and can deadlift something like 450 lbs and back squat 315 lbs. So that’s great! Someone who understands lifting and crossfit, and can hopefully get me back on the road to recovery quickly! I’m nervous about the Graston therapy as far as discomfort goes, but embracing the whole experience!

Have a great day guys!

Crock Pot Chicken Tortilla Soup

I have another delicious, easy, and savory fall recipe to add to my recipe index and to share with you all today, and the best part; you make it in a Crock Pot!

I tried this recipe out last week and my husband and I loved it! He loves Max and Erma’s Tortilla Soup, but I’m not a huge fan because of how spicy it usually is. So we compromised and I made a less spicy version which he topped with pepper jack cheese. Win-win situation!

CrockPot Chicken Tortilla Soup

1 cup salsa
2 cans (14.4 oz) reduced fat cream of chicken soup
1 can (14.4 oz) fat free & lower sodium chicken broth
32 ounces boneless, skinless chicken breast
1 package frozen corn
1 tbsp cumin
1/2 cup water

1. Cut chicken up into small cubes.
2. Combine salsa, cream of chicken soup, chicken broth, corn and cumin in the Crock Pot and stir.
3. Add chicken to Crockpot and cook on low for 4-6 hours or until chicken is donw.

Serving size: 309 grams
Servings per recipe: 8
Calories: 277
Fat: 7 grams
Carbohydrates: 14 grams
Fiber: 2 grams
Protein: 36 grams

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**Just a note about serving sizes and macros when cooking in a Crock Pot. Obviously every single bowl that you get from the Crock Pot is not going to be exactly the same when measuring out your servings. Sometimes you may have more chicken, more broth, or more vegetables. In my mind, this is completely OK since the macros might be off by just a few grams. The slightly off macros (by only a few grams) totally makes up for the lack of effort you need to cook when using a Crock Pot, in my opinion.**

Honestly, this was one of the best soups I’ve made in a while. It was so easy to put together and smelled so good while cooking. I topped mine with some shressed Mexican blend cheese and my husband like I said topped his with pepper jack for some spice!

Try it out on a cold fall day and let me know how you like it!

Weekly Update

Hey guys! Another weekly check in is due this week and I have to tell you I am feeling great! I love this process of reverse dieting and am actually finding it a big challenging to add more calories back in! I’m not saying I can’t do it, it’s just different!

Overall I feel great, my weight is coming down and my carbs are going up. My body composition continues to change and I feel like I have more energy and am more positive.

Let’s get to it!

Starting weight: 160 lbs
Last week’s weight: 145.4 lbs
This week’s weight: 144.6 lbs
Difference: -0.8 lbs

Current Macros:
Protein: 140 grams
Carbs: 200 grams
Fat: 45 grams

Progress Pictures:

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Like I said, I’ve been feeling great over these past two weeks. My workouts have been a bit lighter just because of my back and what’s going on, but I’m still able to get them in.

I’m supposed to do two sessions of cardio (20 minutes of MISS) but this week I did not do them just because of work and doctor’s appointments.

Overall I’m super happy with this process. I’m hoping for more calories back in this week and I can’t believe I’m continuing to lean out while increasing my carbs each week. The body is such a cool thing to experiment with. I’m able to fit in so much more fun stuff now, but I still hit my fiber at 30 grams a day and then continue to take a multi-vitamin to hit all of my micros. I’m loving life right now!