Good Morning! I woke this morning and just laid in bed starring at the ceiling  for a good long while thinking what a precious privilege it is to be alive and well and facing another day- Life is so good!! I really love my life 💜.

I bummed around in my pjs for most of the early part of the day. This mornings breakfast was oatmeal topped with peanut butter.

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I got up and finally put some pants on and met my girlfriend Kerrianne for our last coffee date before flying out 😞.



This picture is the perfect depiction of our relationship.



Kerrianne and I held each others hand during some difficult times here in Italy. While the military life is an amazing experience, it is often extremely hard. Kerrianne got pregnant before her husband deployed last year and she had to find her inner wonder woman and give birth to her first child on her own without her husband by her side. She had some complications and was moved off of the military base into an Italian hospital where she had to stay for a week with nurses that barely spoke English and certainly have a different approach to things from the American healthcare facilities. Without help, Kerrianne was unable to get back into CrossFit, so within weeks after giving birth,  I was loading up the car every morning heading to her house where we would complete workouts in her basement with this little nugget playing spectator.




A couple of months later we were in training for our European Spartan Tri-fecta. Soon after, my husband deployed. Kerrianne was there. She made certain that we had meet ups, workouts and coffee dates. She truly is someone that God put in my life and Italy would not have been the experience it was without her ❤️.



After two hours of reminiscing the last few years, I headed back to the hotel for lunch (pre-workout), I had oats and chicken. My workout began with 30:00 of Abs followed with rear delt focus using the cables. I ended with 20:00 of inclines on the treadmill.  Following my workout I had a Kellogs protein bar (no, I don’t find them to be nutritious, but it was convenient) and soon after, a plate full of broccoli, rice and chicken.



The rest of my evening was spent doing laundry and packing up some of our things. For dinner, once again I had broccoli, rice and chicken. We are trying to avoid buying food that will be thrown out, so were just eating up what we have.



Now, its time to pile up and call it a day 💜

Happy Tuesday!! 

Hey you all!
I just returned back to Italy from Marseille, France 🇫🇷 where I had my final race of the season to complete my 2017 European Trifecta!!

Traffic was insane! It took 10 hours to complete what was supposed to be an 8 hour drive. I was in bed around midnight, and up drinking expresso at 5 am ☕️ Saturday morning, getting in race mode.
The morning started out pretty chilly, but it turned out to be a perfect day☀️


The race was incredible! I was definitely a bit nervous due to the fact that I have been restricted from training for 8 weeks, and have only been back to training the last 14 days. Once again, the human body never ceases to amaze me. It is an incredible machine. I kept myself in check mentally and it carried me through the duration of 15+ miles 💪.


This race was more diverse than any race I have seen- you can always expect to find water, rocky terrain and rolling hills throughout a Spartan course. Water is often overhead from point A to point B, unrecognizable obstacles are usually always scattered within, and no matter rain or shine, you will be covered with mud on every inch of your body at some point throughout. This race however included swimming, and when I say swimming, it wasn’t a swimming pool lap. I haven’t included swimming in my training program since my last triathlon back in 2013, so it took some fight and it was incredible. The day that I am not tested to push beyond a comfort barrier, is the day that I will hang up my OCR racing shoes 👞

Race Day Nutrition:
For breakfast I had oatmeal and coffee, and 30:00 before the race began I had a banana. I had planned on wearing a camelbak pack during the race and literally on the way to the starting line, I dropped it off in bag check. It was a good choice! Throughout the race I had probably in total, 2 bananas and 5-6 pieces of dried apricots. I made the conscious decision to stop at each water station (there were probably 5 or 6 for 15 miles) and drink 2-four ounce glasses of H2O and consume 1-2 bites of energy.
Immediately following the race I had another banana, and a scoop of protein and water. This held me over until I made it back to the hotel for a quick shower and then headed downtown to Panasia for sushi 🐟

The following morning I was up and ready to get in some ‘touristy’ things before the sun came up. An authentic French croissant to start the day was a must.

With the enchanting La Major Marseille Cathedral within walking distance, it was a required sight to see. Since studying History of Western Art, I have been completely fascinated with 1800s neo-Byzantine cathedrals. The Marseille Cathedral is a Roman Catholic cathedral, and a national monument of France that I felt  privileged to observe.

I did some walking around town and really had hoped that the CrossFit would be open for a drop in session, but Europeans +  Sunday = sleeping in.

I picked up a few souvenirs and called it a day.

The trip back home was tiring and I was more than thankful to see my bed 😴.

It was an incredible weekend, an incredible race, and I am so thrilled beyond words that I got to check this European Triecta off of my vision board for 2017.
Envision, Believe, & Receive 🙏

 good morning bed heads ☕️

Mom and I were up super early and we took my nieces to school. I came back home and got in a quick fasted cardio session that called for a pullover, Brrr it was 50 degrees this morning❄️



After, I worked on a paper for a couple of hours and then headed to Topher’s Wings to meet one of my girlfriends for lunch. 

I had the salad bar with blackened chicken strips. It was satisfying, yet light. 


After lunch, mom and I went running around town and I snagged up a colossal of super posh martini glasses for super cheap. I love a good bargain and a good martini….glass! 🍸🍸🍸

Mid-day- Coffee #2 ☕️

and then back to topher’s for dinner with my sister and another girlfriend.
While the salad bar is decent, it basically comes down to- this is a town in between where I lived previously and my moms town, so it is a common ground  for meeting up with friends.


My evening ended with finalizing details for my final race of the 2017 season in order to complete my European Tri-fecta. It should be an interesting 15+ mile race after coming off of recovery😝 I do imagine my cardio endurance has decreased significantly and my upper body strength has definitely taken a cut (🔪literally) 😜, but even if it means coming in dead last (which is a good possibility) I will never look back with regrets of not completing it!

Now its time for a protein bowl and bed. 

Happy Thursday!!!😁 
Count your blessings for all of the good today and all to come tomorrow 🙏 

Hey you all 🙂


Leading up to the weekend, I stuck to my programmed leg day; however, being that I had a race planned for Saturday, I kept it short and sweet: 10 Sets of Front Squats, 10 Sets of Leg Extensions, 10:00 on the Starmill.


Saturday morning gearing up to head to Milano for the Spartan Sprint. This is my first sprint. I have always chosen the 10-13 mile distance over the 5-6 mile course, but I am completing the European Tri-Fecta this season, so a Sprint must be completed- So today, a sprint is is;)

This was my second time completing this course (however last time it was the super), and it was pouring rain, which made for slippery trails with lots of stumbles. Today was much warmer and dryer, and less mud definitely made for easier, quicker rope climbs!


Sunday was spent doing homework...ALL. DAY. LONG.
This was an awesome weekend. I am so blessed to get to travel this world doing what I love.
I hope you all had a wonderful weekend!!

My day was consumed with chemistry, laundry and legs.
I worked on homework for the majority of my morning and opted for a night  workout (which is not my usual).
My base movement was high bar back squats (5×5), which had my traps screaming after yesterdays power cleans. I added in some wide stance/pause squats, to be followed with goblet squats, box step ups, leg extensions and calf raises. I ended with 20:00 of LISS cardio and stretches for the hip flexors and psoas.

My leg days right now consist of around 300 grams of carbs, so you would think that hunger would not be an issue; however, today I could not be satisfied with anything I ate. Personally, I prefer a lower carb, high fat intake any day over carbs (call me crazy, I know 😉

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Here are some of my favorite High-Carb Bowls

          Here are some images that I received from this past weekend…

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Overall, another good day. Life is good, period.

Hey Everyone-
Each night that I sit down to blog, my eyes begin to droop and I cannot manage to stay awake. So, lets catch up from the weekend!

I had another Spartan race this weekend, a ‘super’ that was held at the Austrian military academy in Vienna.

This race was a blast! There was quite a bit of water involved- and I mean water that was moving!!! While coming to the end of the river (before a drop off, aka waterfall), the current swooped me up pretty good and I lost sight of the rope that was grounded. One of the pararescue guys jumped out to grab me up before the drop. It was a rush-literally!! I am still waiting on time results, but I believe this was fairly close to my best time to date. 🙂

 was spent recovering and finishing up on “Orange is the new Black”.
I realize that I may have been the last person to watch this series, but it was worth the wait!! Highly recommended!!

Below is my VLOG recap from last months race in Orte, Italy
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Its Friday, which means that finals are over!! It has been a bit of a stressful week, but thankfully I made it through with A’s and B’s and I’m satisfied with that. I still have one class and a Lab, which is by far my toughest to date, but once I make it through this I am off for summer break!

I haven’t got in a workout yet today and I am trying to decide on a home session or head to the gym, which I know will be empty this late on a Friday.
My workouts all week have been tough. My body has been exhausted since my race this last weekend. I have had a problem getting my electrolytes balanced. My muscles have been cramping, extremely sore and fatigued. I knew there was trouble when I was in the 9th mile and my sweating was mild and my thirst level was almost non-existent. The entire drive home that night I kept having to rub my eyes and take extra precaution with focussing the lines of the road due to a blurry haze with my vision. I have always had a problem with taking in enough sodium (opposite from most of the population), but being that it was a distance race I should have taken more precautions. Lesson learned! If you have ever had extreme electrolyte imbalances; it is serious. I have to be aware of mine at all times. A lot of athletes and competitors that constantly watch their diet can fall into this category quite quickly and not realize the seriousness. Sodium depletion for athletes that train above average is just a disaster waiting to happen- Now, after a few days of gatorade and sea salt, I am feeling back to myself and ready to train.
Speaking of…here are some pictures from the weekend…

Here are some of my meals from this week…

Well I hope you all have a wonderful weekend!! Mine will consist of prepping for my Chemistry mid-term next week and thats about it 🙂

Happy Tuesday!

I woke up to this message from one of my clients this morning. A great way to start of my day:) #proudcoach


I made it back to the gym today and got in a lower body workout. My shoes were still rubbing my ankles a bit, but nothing a couple of band-aids couldn’t fix. I focused more on isolation work and finished up with sprints on the rower. If you don’t row, I suggest adding it into the mix:)


My afternoon was spent at school, test taking. This is finals week. Finals are always tough, but it just means classes are almost over!!! After this week I have one class left before summer break:)


Tonights Dinner🍴 Zucchini and ground turkey with cucumber and peppers 


I received a few snips from my race last weekend…


Now it is time for casein, yogurt, peanut butter and bed! 


Monday was as usual, my busiest day of the week. I have check-ins with my online clients, food prep for the week, two training sessions, a weekly quiz in math and a Chemistry Lab. Its always a hectic day, but I enjoy jumping feet first and getting the week started right. 



Tuesday was a little more low key. I had an extremely long lifting session that included Olympic Lifting, full body isolation work, abs and ended with HIIT training, 



Wednesday was a tough, but exciting morning. After almost three years of coaching CrossFit at Aviano AB Italy, today was my last day. I have spent the last two months preparing and working with new coaches that are hungry and excited about stepping up and making certain that our program continues to grow. I am able to leave knowing that my athletes are in good hands and will continue to advance in the hands of qualified, enthusiastic coaches.
This being my last year in Italy, I have many goals that need full attention in order to be acheieved and I am beyond excited for the next six months and whats in store.



Thursday began with a morning training session of Deadlifts and Power Cleans  followed with all day Chemistry Labs. 

Friday was a complete off day to rest up for Saturday’s Super Spartan. My first race for the 2017 season.


Race Day Essentials: Coffee. Medium Chain Triglycerides. Protein. Bananas. Trail Runners. Go Pro Camera.





This was my 2nd race in Italy. Last years Super was held in Milano, and while it was beautiful, this race was by far the most breathtaking scenery of any race to date! The course began in the town of Orte, which reminded me of a miniature Venice, and then led us up through the mountains where we tracked through  Vineyards and farms filled with Lama and goats and chickens. It was amazing. I have to admit that I was subject to one set of burpees this race due to the fact that my spear throw was Shit!  I was excited to see rope climbs within the first few obstacles, ensuring energy was in tact (seeing that it has been raining 3 days straight and everything was coated with mud…3 folds!) There were a few new obstacles this race that were definitely testing, and I LOVED it! I’m pretty sure that I am losing a couple of toenails after this one, but other than that just your typical  bumps and scrapes 🙂




Sunday (today) is spent catching up with Netflix 🙂

I hope you all had a wonderful week!
Now that I am in the final week of one class and my hour from 0530-0630 is freed up, I will be more diligent at making daily posts. So i would love to hear any topics of interest 🙂
Have a wonderful Sunday-Funday!!