Why do we teach a proper squat to run better? – Strong gluten and hamstrings allow you to “pull” faster and longer. – Creating full range of motion in the hips and ankles helps injury proof and re-hab a wide range of “running aliments”. – Understanding how to stay “tall” in the chest translates into better running postures. Interested in learning more? Our Sustained/INTNSTY Camp will teach just that. For more info, link is my profile. #SustainedIntensity #voluntasferri #ironwill #kbendurance #endurancethroughstrength #drinknooma #verticalrunner

If you are in the CLE OH area you should register for this. Only a few spots left!


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I’m back!

July was insane. ISR lessons for the kid, business planning and prepping to open a gym for the adults, and lots of family and friends get togethers. I’m back though and what better way to make up for my absence than with a GREAT easy paleo recipe for Honey lime sesame chicken with a warm Asian slaw!


I came up with this in the moment so I really didn’t measure anything just mixed and tasted until it was good.

3/4 head of cabbage sliced thin
3-4 carrots grated
1 1/2 Tbls sesame seeds
Sauté in skillet with sesame oil and a little bacon fat (can leave out the bacon fat)
Add salt and sprinkle in sesame seeds and toss/stirring often (I over cooked mine a bit I wanted my cabbage to stay a little brighter but it was still crunchy) I’d say 5-10 mins. Add dressing and stir and toss to warm dressing.
2 heaping scoops of almond butter
1-2 Tbls of sesame oil
1-2 Tbls of apple cider vinegar
1-2 Tbls of fresh lime juice
1-2 table spoons of sesame seeds
Whisk everything in a bowl taste it before you pour over slaw. Adjust flavors as needed.
Serve warm or cold.

Package of chicken thighs (skin on)
Salt and pepper
Sesame oil
Honey (local raw is best)
Preheat oven to 375
Season both sides of chicken thighs with salt and pepper
Heat oven safe skillet on stove top burner and add 1-2 Tbls of oil to pan (enough to coat and then a little more).
Once oil is hot place chicken thighs skin side down in oil. Fry 5-8 mins in the oil. Once you have a great brown color on the skin and it’s crisping up flip over to skin side up. Fry another 5-8 mins.
Drizzle each thigh with a little honey and put the skillet in the over to finish off cooking for about 20-25 mins.
Once out of the oven drizzle a little more honey and squeeze some fresh lime juice on top.

Piss and Vinegar

It seems like everything in my house has been tinkled on. I’m doing the kids laundry at least twice a day and sopping up tinkle from a couch or chair cushion.

Potty training was going well. She seemed to pick it up pretty quickly and when there were changes in her routine she only had a few accidents before she got back on track. Then we got back from CA and she got lazy and sneaky. She would just tinkle on the couch and try to hide it, she would try to change and put her wet clothes in the shoot without me knowing, and no matter how often I physically put her on the potty and made her go she would still tinkle on everything.

I was so tempted to go buy pull-ups. I had them in my hand at the store and a little voice told me to stay the course. So if it seems that I am not posting as often you know why. I’m elbow deep in piss and vinegar.

But she’s pretty damn cute though….


I maintained in May

The month of May consisted of planning a garage sale, cleaning out the garage, and setting up the home gym. I got a few work outs in but not many and I wasn’t consistent. We also had a little potty training regression with our little one so that has been rough. I am really surprised at how well I maintained given the stress and lack of sleep throughout the month.


I picked a different sports bra and shorts this time. Trying to change it up! The weather has certainly warmed up here and I have been doing well with my workouts over the last week. I’ve gotten 3 in so far and plan to do at least 4 a week throughout the month.

This was me this morning:


What you can’t see is my little one working right along with me. When I took my shirt off she did the same and was doing push ups with me. I could hear her yelling “go mommy go” as I sprinted (let’s be honest there was no sprinting) up a hill with a 14# medball and she ran right along side me as I made my way back up the drive. This was the perfect motivation for me. Having my little girl see me doing this and trying to mirror it. Teaching and showing her how to live a healthy life is my job and dammit I had a proud mommy moment today!

What habits are your kids picking up from you? What are you showing them without even knowing you are teaching them? Is it good? If not how can you change it right now… Don’t wait, do it now!

Our first stomach flu!

So my little one came down with the flu late Monday night. She was puking through the early morning and such a little trooper. When she woke up for the day she was hungry and thirsty. We sipped some water and ate thin slices of banana. It’s really hard to tell a 2 1/2 year old that she can’t have any other food. I found myself sneaking food like an inmate because she always wants to eat what I am eating. So what do you feed your little one when they have the stomach flu. Every Doc will tell you the B.R.A.T diet. Banana, rice, applesauce, and toast. We don’t keep bread in the house and we eat rice about once a week. Good thing I had left over rice in the fridge.

I was feeling a little queasy myself and really wanted some toast. It really is a curse that we have a local bakery at the top of our street that makes fresh bread every morning. Lucy and I walked up to the bakery and I got a loaf of the multi grain bread…eek! I had them toast one piece for Lucy on the way home and I have learned that this little chick likes just plain bread not toast.
So far she was keeping things down. Small sips of water, little bites of bread and thin slices of banana. I know the bread is not paleo but it seems to be the only thing she wants to eat.

I knew she would have a hard time when we sat down to dinner and she couldn’t have any of the roast chicken and veggies. I opted to make her some homemade applesauce. WHY HAVEN’T I BEEN MAKING THIS SINCE SHE WAS AN INFANT. It was so easy and so incredibly good. My husband came down with the bug on Wednesday and he got to take part in the applesauce goodness.
I came down with a rendition of the nasty bug yesterday and just can’t seem to get right. Just made some mashed potatoes and I’m feeling a little better. Here’s hoping that we have sent this bug packing!

Here is the recipe for the applesauce for those that want to give it a go!

* 5-6 baby apples
* 3/4 cup of water
* 2 Tbls of raw honey
* Cinnamon (to taste, I like a lot)

1. Peel and core the apples, cut into cubes.
2. Place in a sauce pot and combine with the water, honey, and cinnamon.
3. Bring to a boil and then reduce to a simmer.
4. Cover and cook for 20-25 minutes, until apples are fork tender.
5. Using an emersion blender or potato masher crush the apples to desired consistency.
6. Place in a bowl and put in the fridge until cool.

The good, the bad and the ugly of this Mother’s Day


I woke up to my little one stumbling into my room at about 8am (the good) and saying “I want to hold you mom” (more good). I smiled and gladly pulled her up into bed with me and squeezed her. She looked over my shoulder and and asked “where is daddy”. I told her he was already up and in the kitchen. She promptly left the bed in search of the guy with the food. I laid in bed for a little bit longer.
I heard Lucy tell her daddy that she wanted to make my tea. I could hear them in the kitchen talking back and forth to each other, it was really sweet. Then I heard Ryan ask Lucy to carry something for him and bring it to me. As Lucy came into the room I pushed myself up into a seated position on the bed and Lucy gripped the bag tight and said, “No my present”. I got her to hand it over with the promise that she could help me open it. She did a very good job helping me and let me keep my present (another good, actually great).
We walked to the coffee shop and “treat” shop and brought breakfast home. This is where the bad started. I had a ham and cheese breakfast sandwich…the bread was french toast. So good dipped in syrup! My awesome husband made sure I was able to get a workout in (very good). I did some deadlifts for some strength work and then some lighter deadlifts and 200 meter hill sprints for 12 mins. It was an ass kicker for sure. I started to worry that the sandwich was making its way back up. I am certainly feeling that workout today!
After a shower, and a little nap (Lucy napped well, and I got about 10 mins) Lucy and I snacked on some dried mangos and plantain chips. Trader Joe’s has the BEST roasted plantain chips! I tried to make some at home and they really didn’t come close. I am going to try again and see if I can improve on my first attempt but in the mean time Lucy and I can polish off a bag of these, no problem. We had a pretty heavy snack because Daddy was in charge of dinner.
Lucy and I played outside while we waited for Daddy to come pick us up, he had to work for a bit (the bad). I had some choices for dinner, Little bit of a cheat or don’t care just feed me, new or old, eat in or go out, walk or drive? I picked Feed me, new, eat out, walk. We went for pizza!!! It may not sound like much but Ryan took me for pizza on Mother’s Day the year i was pregnant with Lucy. That was sweet (good). After dinner we went for ice-cream (this is where it got ugly). Oh so yummy handmade ice-cream with delectable flavors.
Over all I had a FANTASTIC day. But I also had a FANTASTIC workout and felt great after words and it was pretty much all for not since I threw that away with what I ate. I love a good day of going off the rails but in the big picture of things it’s a pretty stupid move. I expected a pretty good food hangover headache this morning but I didn’t have one. That was surprising!
It really is time for me to stop talking about making better choices and actually do it on a consistent basis. I have scheduled my workouts so there is no reason that they wont get done and I don’t keep any junk in the house. No more eating out for a while and if we do its meat and veggies. THe GOOD stuff!
I hope all the Mother’s out there had a splendid day and that you played and laughed with your kids! I know I did and this will be one I don’t soon forget.


Check Out Those Tan Lines!

Today is May 1st and that means new pictures.


Other than the tan lines these pictures could very well be the same ones from April 1st. The goal for April was to show you how a clean diet combined with exercise can really change your body composition. We spent the first three weeks of April in sunny, beautiful California. The plan was to continue the clean eating and to exercise more. I really did maintain a clean diet but I also treated myself to things we wouldn’t normally eat and ate a lot of the things we try to limit. We had local ice-cream, dark chocolate covered almonds, homemade organic popcorn, Ezekiel Bread (sprouted grain bread), and tamales. These are all things that we would normally eat IN MODERATION. But we also had an occasional pastry/bagel at the coffee shop and we did go out for pizza one night. While none of that sounds horrible it adds up.

I exercised often. My husband had me running up hills, lunging, squatting, doing push-ups, KettleBell work, Burpees, I hula hooped, hiked, walked a lot, swam, and much more. I really kicked it up!

What these pictures prove is that you can work your ass off for an hour in the gym and what you put in your mouth can either help or hinder your progress to having good health. I “maintained” while in CA instead of making progress. For me, that’s not necessarily a bad thing. I’m not over weight and I’m not sick. However, I didn’t reach my goal. I have more work to do and have to learn how to be more disciplined.

For those that are stuck and have plateaued in their weight loss journey, try taking a closer look at your nutrition. Start journaling everything you eat each day. Even that stick of gum. At the end of the week take note of what you have been eating. This is a great exercise in accountability and can really help fine tune your nutrition. You may find that what you thought you were eating in moderation was actually more often than you thought, or you are eating several things in moderation which adds up too.

And so my journey continues. The month of May tends to be cold and wet here in CLE. I noticed that my mood has been significantly grumpier since we got back form CA. I know that it’s the weather and not seeing the sun, and feeling it on my skin. There is nothing I can do about that except take full advantage of the good days when we have them. Keep moving forward, making adjustments, and learning and growing as I find my groove and flow to a healthier me.