Archive for the ‘Uncategorized’ Category


Posted: February 21, 2011 in Uncategorized

In the past month that I have been injured and unable to run, it has allowed much time to think and analyze. Here are some things that have been floating around my head in terms of being active:

Could I possibly just get up everyday and do what I want, when I want, for as long as I want? Could I do it without a training plan, a schedule, or planned out mileage? Without the external validation of being told I am hard-core, or a bad-ass? Just be active because I like it, because it feels good? Just run because it makes me high and clears my head, instead of having to in order to finish (enter crazy race of the month)?

Pushing beyond one’s comfort zone is a useful tool and can be very healthy.  But when is it not?  Signing up and training for races can be fun and social.  But is it sometimes too much?

Truth is, folks, I have mastered the art of the push. I have been told I am a bad-ass for a long time. I have raced, trained, pushed through, and even taught others how to do the same. I think it is time this journey of mine take a different path. The one of finding and listening to what I really enjoy and doing just that, for as long as I enjoy it and then doing something else.

I have a new trust in myself that I don’t need to be held accountable by schedules and plans and other people to stay active. It has become a part of me, like my right arm.  And it will always be a part of me. And it can grow and change and morph and flourish….Does anyone else have a visual of me with a crazy octopus-looking right arm??!

Fly and be free, people!!


Note To The Universe

Posted: February 12, 2011 in Uncategorized

It has been a long time. I have been doing some soul searching which I am sure will come out in this and future posts. I am compelled to make public the short little note I wrote to the Universe this morning. I hope you guys enjoy this beautiful weekend.

Here you go.

Universe, help me to cleanse and accept and bring myself from the past into today. Help me to be free of self-sabotaging behaviors and fear. With tools and growth, acceptance and letting go, my future holds more options than my past.

“Nice and easy does it every time.” -Old Blue Eyes

Ok, it is time to get honest.  I have hurt myself in my crazy 50k training and it has inspired me to write a post on listening to my body.  I would have posted sooner, but in feeling self pity from being injured, I have “taken comfort” in foods that are not so great for me the past few nights.  It is amazing how much shame I can put myself through before I just get honest and realize that it is no big deal.  I always bounce back because my true nature is to be healthy and do what really makes me feel good.

So as part of my new and improved philosophy on training, I have trying to make it a priority to really listen to my body to give it what it needs and prevent injury.  I do not always do this perfectly, which explains my current state.

Honesty part two:  The other day I woke up to run the day after running a 16 miler (ultra marathoners suggest doing long runs back to back like this).  I had a little voice telling me, “Do not go, Natasha.  It is ok to rest.  You have never run 16 miles before.”  Well, I went anyway and, after only a mile, had to walk home because my knee hurt too bad to run.

Now I am recommitting to listening.  And, I have been resting and I will not run until my knee does not hurt… even if it takes a couple of weeks!!  The thing that I and so many of us forget is that we will not be starting from scratch if we need to rest for a while.  Our bodies actually remember the athletic, strong beings that we are and they’re back in the game in no time.

My encouragement for you is to really listen to the signs your body gives you.  Even turn off your ipod sometimes. Think about NOT distracting yourself from the workout, but rather feeling it and listening to what tweaks you may need and even when to stop (GASP! What???).  Yeah, I said it.  Sometimes we need to stop, even if that is not what our training calendar says! 🙂

Just so you can see that life does not end during an injury, I have included what Coach Rey said to Sandra and I when we came in to workout today (she just had knee surgery).  He said:


Rope climbs (from laying down to standing)

Handstand Push-ups

Ring Push-Up Side to Sides (hold a ring push-up and extend each arm one at a time, WTF!)

Thank you sir, may I have another!

Dudes!  I ate a burger tonight… with my hands!!!  A moment of silence please…………………………..

That’s right.  Thanks to my fabulous Coach Heidi, I made gluten free rolls that I used for my hamburger buns.  And, they were pretty damn good!  At least, they definitely did the trick of making it possible to pick up a burger and bite into it… there is just somethin’ about that!  The original recipe is on-line and is called Oopsie Rolls.  However, Coach Heidi made the recipe better and healthier (who uses splenda anymore anyway? no offense).   They do have dairy which I expressed as a concern, and she said that some people are substituting almond butter for the greek yogurt. Next time I will try that.  This time, well, I am not splitting hairs.

So, here is the recipe that all my Facebook friends have been waiting for (like how I am making them read my blog to get it?  Uh-huh.)

Crossfit Coach Approved Oopsie Rolls

3 eggs

3.5 oz Greek yogurt (Fage)

1/3 cup ground flax seed

1 Tbsp water

Preheat oven to 300 degrees.

Separate egg yolks / whites. Put yolks in fridge. Let whites get to room temp.

Whisk eggs (see YouTube for good video)

Mix egg yolk, water, yogurt, then add flax seed. Fold this mixture carefully into the egg whites.

Dole out mix into little piles on parchment paper to make bun shapes

Baked this batch for 50 minutes

And, while we are here, this is the sweet WOD Coach Sandra, aka Coach C Bacon, picked for us today.  And, to tell you what a great coach she is- she picked me up and took me to the gym, because I STILL can’t drive the icy streets of ATL.


Row 400m
25 Back squats (30lbs)
25 Front squats (30lbs)
25 Overhead squats (30lbs)
Row 400m
25 Shoulder press (30lbs)
25 Push press (30lbs)
25 Push jerk (30lbs)
Row 400m
25 Hang power clean (30lbs)
25 Hang power snatch (30lbs)
Row 400m


I have been assessing, reflecting, soul searching, and generally dragging my feet about writing this post. Well, here it is, people………. I ate ice cream!  That’s right!  Fell off the old strict-paleo-for-30-days wagon. Truth is, this human doesn’t respond well to strict.  The rebellious teen inside me says, “Oh yeah?!  Well, f*** you!  If you won’t allow me a little, I will just eat the whole pint, box, cake (insert drug of choice)!”  Doing something for 30 days feels too much like a diet.  Then, the critical parent inside me says, “Wow, you really can’t do this for 30 days?”  No.  And, as of right now, I would rather try and get back to a way of eating clean that I can sustain for more than 30 days.

Frankly, I was doing great before when I was doing about 90% Paleo.  I was leaning out, I had good and even energy all day, my performance was improving, my skin cleared up.  Most of all, it felt like a lifestyle instead of a diet, because I still allowed myself those non-paleo foods that I love in moderation. And, as human as that was, it worked for me.Then a really sad incident in my life (coupled with the holidays) threw me off track a bit.  But, now I am ready to get back on… I just won’t be doing the drill sergeant brand of approach that I originally planned.  If the day comes that I can be all zen and let go of my attachments with certain foods- yippee.  If I plateau, I will reassess.  For now, I am done shaming myself!! Done!!

So, here it is, folks:  I eat clean 90% of the time, I am super active, I try to arrange my life so that I get plenty of sleep and little stress.  And I will continue (for life maybe) on my quest for a realistic self-image and a shameless love for me- exactly how I am! Human and all!  I will also keep writing honestly and telling you guys of my victories, my blunders, and my struggles getting there.  And that, my friends, is “my own brand of warrior!!”

This post is dedicated to my dear friend Ann W.

SNOW DAY!!… or week maybe..

Posted: January 11, 2011 in Uncategorized

Here’s what I have been doing for the last two days while my southern town is shut down completely due to a winter storm.  (Glad I went to the grocery store!  And, no I didn’t buy them out of bread!  I don’t get that at all!)

I made lots of yummies……

Orange Ginger Pork Loin

Pork loin

1 Parsnip

1/2 Onion

Jar of Orange Ginger Marmalade (or orange marm. w/ fresh ginger)

Juice from a lime

Dash of liquid aminos (this is a gluten free soy sauce alternative)

2 tbl Minced Garlic

Mix marmalade, lime juice and liquid aminos in a mixing bowl.  Slice onion and parsnip and throw in crockpot w/ a little olive oil.  Put pork loin in crock pot and cover with marmalade mixture.  Add minced garlic last making sure that most of it stays on top of pork.  Cook on low for about 6 hours.

Plantain Chips and Guac from Everyday Paleo

..then, I trekked through icy streets to my friend’s building so we could get a great workout in…

Snow Day WOD


Wall ball shots


Wall ball sit-ups

We only had one med ball, so while one of us did a set, the other ran in the treadmill.

more ramblings to come I am sure as I don’t foresee this stuff melting anytime soon!

This afternoon I went out for a run alone.  Just me and my super bad-ass friends (aka my playlist)- Cornell, de la Rocha, Keenan, Lemmy, to name a few.  I pretty much always run with a group and while I love my running group- dudes, you know I love you- I am missing those runs that clear my head and give me that release that I only get from running alone.  So, I am making a commitment to do this more often. What’s more, I went out with no planned route, no planned mileage, no foot pod… just me, the city, and my music.  So freeing!

Along with the clear head and million dollar feeling, I had a realization.  When I returned home, I mapped out what I did,  and it was nearly 7 miles!  Now, I ran longer than that only last Sunday, but that was on purpose, for training. This was a fun run… a 7 mile fun run!  As in, I did not mean to!! I’ve come a long way, baby!!

Waiting for me at home was this fabulous Paleo Jambalaya that I had made in the crockpot earlier.

Super sweet day (without sugar, hehe)!!!