one day it'll all make sense.

Archive for October, 2013

colour fast

This weekend I decided to take a weekend off from crossfit.  Shocking, I know!  And I’m not even sick or anything.  Saturday was an actual day off from physical activity, and today I somewhat got a chance to make up for the 5km WOD from last week that I was all bummed I couldn’t do.  Can I tell you… for whatever reason, I was nervous!  For the last couple of days I’ve been stressing a little over whether or not I was ready to run!  If you knew me, you’d tell me I was just being crazy…  I’ve always been a runner, and it’s only a 5km run.  But since starting crossfit, I’ve let go of my 2-3 times a week of heading out for a solo 5km trot around my neighbourhood…  The element of “constantly varied” has totally changed my view of exercise.  I even hopped on my spin bike in the early morning hours to flush my legs out a bit in anticipation of potential failure.  My fears were proven to be a waste of energy though…  Today my youngest sister and I did the Color Me Rad 5km run in Kitchener 🙂  While it’s not designed to be run as a race, and we got stuck behind a few groups of walkers, we were both pretty satisfied to complete then run in just over 30 minutes and completely covered in brightly coloured chalk.

46450 & 46451

46450 & 46451

Back in June when I registered for the Toronto run, my intention had been to do it with my sister then, but by the time I got the “OK” from my step-mom to bring her, registration was closed.  Today made up for that 🙂  I never even realized what an impact my own interest in health and fitness was having on my sisters.  Hannah, who I ran with today, and Claire, our middle sister, both live 3 hours from me but we all have managed to build a tighter connection this last 10 months.  Hannah has always been really into sports.  We’ve shared a love of hockey and skiing/snowboarding for quite a few years, but this year I’ve been able to share both an adventure/mud run and today’s colormerad.  I think she’s hooked 🙂  After hearing of the new love I found through Crossfit back in July, my baby sister joined a box out near her in September 😀  Claire and I have formed a stronger bond this year too.  Claire is not as interested in sports and working out as Hannah and I are, but Claire LOVES to cook!  Over the summer, while home from university, Claire decided she too wanted to give the Paleo thing a try.  Months into it, she refuses to back give in to adversity 🙂  We swap recipes and share cooking tips all the time.  It’s awesome.  🙂


So for all the people out there who don’t want to have an open mind when they hear of someone going against the grain, all I can say is this – I ramble about my Paleo lifestyle, not to make you feel bad about your own choices, or to suggest that I am “better” than you.  I share tales of my personal experiences because I have found something that is working for me.  Not suggesting it will work for everyone, or that everyone should give it a try.  Maybe just suggesting that with a little effort, we can make things better for ourselves.  After all, the definition of insanity?  Doing the same thing over and over, but expecting a different result.  If something is not working for you, you’re the only one who can fix it.  Similar can be said for crossfit.  Why do crosfitters talk non-stop about crossfit?  Cause they are genuinely EXCITED about this new format of exercise that they’ve discovered and all they want to do is share!!  Honestly, the only people I ramble to about crossfit (other than in my blog of course, but it’s MY blog. lol) are people who I care enough about to want to pass along the same excitement I feel in hopes that it may inspire them to look for something that works for them.

Anyways, that was more of a ramble than it was meant to be.  For me, my sisters are an inspiration to continue to share my experiences.  Claire, a 19-year-old 2nd year university student sent me a text yesterday to let me know she went to the farmers market and came home with 7 squashes!  LOL!  “People were looking at me like I was crazy.  But I didn’t care… they’re SO GOOD!”  was her comment.  Love it 🙂  (and totally agree!)  Hannah, a 16-year-old with the love of sports mentioned to me today “That was my first time ever running a 5km!  Well, other than Warrior Dash back in July…  I want to do more!!”  Wow!  Awesome 🙂  So…. despite the distance between us 3, I feel like I have had an impact on the well-being of these young girls this year, and it feels great 🙂

I’m so proud of them 🙂


Paleo Pizza

From my Crossfit Elements days, I’m reminiscing on the pyramid drawing where the “base” of everything is built on nutrition.  I figured what better base to build the weekend on than a Paleo PIZZA?

I promised a fellow blogger that I would share this, cause it’s awesome.  Not to suggest There aren’t 1,000+ recipes out there for this, but I will tell you it’s totally worth trying!  I have non-Paleo friends who often request my pizza, so it must be decent 😉  Will warn you strict Paleo foodies… this recipe does contain goat cheese.  I personally live by the  80% Paleo, 100% of the time guideline.  Pick your battles 😉

HEAVEN.  nuff said.

HEAVEN. nuff said.

Cauliflower Crust Pizza


–          1 head cauliflower, riced or grated

–          1 egg

–          1/3 cup soft goat cheese

–          1 tbsp oregano

–          2-3 cloves garlic, minced


  • With ricing blade attached to food processor, feed in cauliflower.  If you don’t have a food processor, you should get one.  Or you can sweat it out with a cheese grater.
  • Microwave cauliflower for 7-8 minutes, stirring half way through.
  • Pre-heat oven to 350
  • Let cauliflower cool slightly, then add remaining ingredient and mix to combine.
  • Form cauli. Mixture into “crusts” 1/3” thick and of desired size/shape  on cookie sheet(s) lined with parchment paper.
  • Bake for 30-40 minutes, or until crust is golden brown.
  • Add toppings of choice and return to oven until cheese is melted and toppings are warmed.

–          Note: toppings should be pre-cooked as they won’t spend enough time in oven for this process.  Also, this is not typically the kind of thing you can pick up, but more of a knife and fork operation.  Once you taste it though, you may not be concerned about this minor detail.  In terms of toppings, I usually go with a little tomato sauce, sautéed mushrooms, peppers and green onion, some shredded chicken (if I have it handy) a light crumble of goat cheese and some chopped spinach.  But to each their own.  These also freeze quite well pre-topped, once cooled and wrapped in tin foil.


flat tire

Day two since the lovely pistol squats experience.  Also… day two of feeling like a donkey kicked me right in the butt.  Literally.  HARD.  lol.  My glutes are not happy with me.  They bitch when I go up or down the stairs, and they screamed bloody murder yesterday when I went for my torture session with the massage therapist.  He is good, and he understands me cause he works out at Division too.  But this did not stop him from digging his elbow into my screaming glutes.  Good times!  This was not my goal of visiting the “box vet” as I accidentally referred to him as when talking with coach Dave the other day.  Seriously, sometimes even I wonder where my brain comes up with this stuff.  Anyways, I went to see the vet (yup, I’m going to roll with that now) to have him work on my shoulder that has been bugging me the last week or so.  After a good 45 minutes of torture, he dropped the bad news.  It seems I’ve managed to tear a tendon along the front of my shoulder 😦  So… “Nothing over-head for at least a week.” was the verdict.  :*(  sigh…


But I’ll be a good kid and play by the rules cause we’re now only a few weeks away from Barbells for Boobs and I want to be ready for my date with “Grace” 🙂

This morning when I was wide awake at 4:30 and without a 7:30 WOD to get ready for (rest day), I went on a bad-ass cooking fest.   Figured it had to happen.  Why I didn’t take pictures is beyond me.  Slacker.

The fall resurgence of squash being readily available is often a time of year I go a little crazy and my apartment ends up looking like a farmer’s market has moved right on in.  So… I cooked some roasted butternut and some baked acorn (which later was combined with a few breakfast sausages, etc to become my loved-by-many breakfast squa-sage.  Lame, yes.  Get over it.) and of course another batch of turkey meatloaf muffins just cause they are so handy to have in the fridge for protein on the go.  Cleaned my apartment again, went to the farmer’s market (made it out without adding to my squash collection!) and picked up my mountain bike from the shop before heading to work.  This is why I like to work closing shifts 🙂  I squeeze a FULL day’s worth of stuff into my morning before even starting my work day.  Of course, I’ll be falling asleep in the office by 8, but just minor details…

Went to Division last night for a little:

10-10-10-10-10   @   50-60%

front squats #65

push jerk  n/a ( 😦 )

dead lift  #95

and 3 rounds (12 reps) of accessory work:

band rows

dumbbell curls (yes curls, you read it right)    — I stole that little note directly from the white board!

tricep pull downs

Another note on the board that made me laugh a little – Whatever you do, do not lay down after your met-cons!  Pffft!  Who does that??  (That’s ALL I want to do.  Every time.  But coach Dave likes to remind us “only the weak animals do that, so I pull up my supersuit and walk it off even when my legs are feeling like the jello shooters ya made back in high school with way more alcohol than the jello could possibly handle.  Please tell me I’m not the only one who’s been there?)


Back at the box tomorrow for the 7:30 WOD with coach Sharon (hopefully!  she was sick last week 😦 )  for the last day of the de-load week.  Will be just a good 100 squats (10 each front/back) with no push press in between.  Doesn’t that sound like fun?  lol  I hate being injured.

secret’s out

Monday 09/30

I never would have guessed the de-load phase would be so hard!  Not in the usual “oh my god this is HEAVY” kinda way, but in the “am I doing this wrong?  sh*t feels so light!” kinda way.  I spent a good chunk of today’s workout second guessing myself as to whether or not I was “getting” the concept of this week.  Don’t get me wrong, my body deserves the recovery time.  Especially if I’m going to ask it to pick up the slack again next week, and the two weeks following.  Dave and Sharon often speak of “squat therapy”.  At first, the phrase made me laugh a little, but now it makes a ton of sense.  This week that is my goal.  A lot of squat therapy so I’m ready to add the weight back on.  See, my range of motion when it comes to the squat is very good.  I have no issue dropping down well bellow parallel.  However I have been struggling to figure out why I seem to end up on my toes (instead of my heals) when my legs get tired or the bar gets heavy.  Dave’s suggestion – “stick your BUTT back!”  Ah-ha!  We’ve done a bunch of practice and I think I get it, but now it’s like learning to ride a bike all over again.  :p Having a coach around makes a huge difference 🙂  Also prevents injury.  No one wants that.

First night of Kitchener ball hockey 😀  I’m going to need to un-train my mentality that came from 5+ years of living with a goalie…  There is no need for a regular old player to arrive 30 minutes before the game.  The bad part of getting there this early is the Reebok outlet is far too close for my wallet to remain comfortable.  Bad news bears…  :p  Also my first time playing coed.  Wow.  Guys are like freight trains.  Fast, and plow through anything that gets in their path.  It’s all good though :p  I’ll learn how to adapt… although I’m sure a few more checks into the boards can be expected.

Tuesday 10/01

October already??  😦  When did that happen??

The 7:30am WOD was a good one 🙂  Well… I’m saying that now, about 3 rounds in I likely may not have had the same opinion.

Skill: Pistol Squat Drills
Open Floor

WOD – 7 rounds:
1 min Row for Calories (try to hold 15/10)
1 min max reps: Power Clean #135/#95 (try to hold 10 reps)   #65
1 min max reps: Pistol Squats

Holy cow.  I found another area where I could use some work.  Pistols.  Of course, when I saw the WOD posted last night, I googled that sh*t.  Not that googling anything so far has resulted in a moment of “oh THAT!  I can do that.”  Mostly it leaves me thinking “dammmmn!  This is going to suck.”  But it has yet to stop me from going…  Anyways, I made it through somehow 🙂  On the 7th round of power cleans, I did the 10th rep (Dave had given us a goal of at least 10 reps per round), put my bar back on the ground, and went to catch my breath before the final round of pistols.  “McDowell!!  Pick that bar up!  One more rep girl!”  Came my way.  CRAP.  Apparently I gave him “the look”.  haha!  But I grabbed the damn bar and put some serious power into my final clean.  Bad news.  Dave tells me he now knows how to tell when he’s pushed me hard.  He now will be striving to get “the look” all the time.  😮  I gave away a secret today, and there’s no way I can get it back.  :p


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