Friday, August 4, 2017

Harry + Styles

When I pick titles for my posts I usually look at all of my photos and see if a theme pops out. Today I saw “hair” and “style” and you can guess how that turned into one of the former One Directioners 🙂 Coincidentally, I just listened to his new release “Sign of the Times” yesterday. He says the song is about a new mom who is told she has five minutes to live and the words she shares with her newborn. *Sob* It’s a beautiful song, and so is the video.

So the hair part…. apparently I have bangs today?! Where did these come from? Perhaps Pura D’or grown!

For the styles, I got a new box from Stitch Fix! My last one was a bit disappointing, but this one was great! I just love this blue top (the Eden Society Trinah Rope Blouse) and I am keeping the skinny jeans too. I am undecided on two of the other tops – still pending!

And these flats I loved, but they hurt my heels so badly. I’m not sure it’s something that can be worn in, so they have to go back 🙁

Mr. Styles tried on his gray suit yesterday, but sadly it’s probably going back. We both liked the top half just fine, but the pants are very scratchy, too big in the legs, and too tight on the tummy. I think we might switch to khakis and a navy blazer. I think an in-person shopping trip is in store, and I will hit up the Belk here in town. Doesn’t he look dapper though!!

I’ve been working on posts all morning and am hoping to wrap up early afternoon for a workout to get this weekend started!

For lunch I had leftover Moroccan lentil salad that Claire sent me home with on Wednesday night. Great quick lunch! I added the yogurt, per usual ; )

Last night I made chicken and bean bake and took it to the neighbor’s for a last minute cookout. All of those tomatoes are from our garden!

Have a great weekend!

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Dino Play + Ketchup for Lunch

Hi, guys! Happy Friday once again!

I just wanted to pop in with a little recap of our morning. Now that we’re not traveling a ton, I’m hoping to get back to a regular schedule with the day in the life posts! 🙂

Ok, so we’re up and at ’em this morning at 6:38 AM. I actually didn’t set an alarm because (in theory) Quinn’s OK to Wake! Clock is our alarm clock. He usually comes into our room promptly at 7:00 AM to show us how his clock turned bright green. This morning, though, the clock was “not working.” Hmm…

After that, we all headed downstairs for breakfast. I’m doing Kelli’s seed cycling protocol, so I made a version of her Anti-Inflammatory Instant Oats for breakfast. I added goat’s milk to mine.

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After breakfast, it was a mad dash to get ourselves ready and walk Murphy before leaving the house, but we managed to make it to CrossFit right on time!

The workout was a fun one since it included some of my favorite movements… and it was a total burner. My lungs and arms, especially on the push presses, were on fire! Whoa, baby!

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I forgot my jump rope at home, so I borrowed a friend’s. I kept messing up on the double-unders, but I still managed 348 reps. It was a good workout for sure!

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Post-workout photo via Quinn. Please note my awesome Girls Gone WOD tank! 🙂

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After CrossFit, it was straight to Coffee Shack for iced coffees and a glazed donut to share.

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I tried Coffee Shack’s new s’mores iced coffee, but, sadly, it was awful. I hate wasting food (ok, technically, a beverage), so I mixed it with protein powder, goat’s milk, and water back at home. Not bad. At least, I got to use my awesome insulated tumbler! <— I seriously love this thing… in a weird way.

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Back at home, Qman and I played dinosaurs while Mal showered and did a few things around the house.

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The dinosaur play got bigger and better as the morning progressed. Play-Doh was incorporated at one point!

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Mal took over dino play while I did a little work in my office. Around noon, I popped downstairs to make lunch for everyone. I bought these sweet potato ribbons at Trader Joe’s, and they turned out quite well. I sauteed them in butter on the stove top and added a little kosher salt. Delish!

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Lunchtime! I also ate leftover Garlic Drumsticks from last night’s dinner.

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Qman ate one slice of pizza and a bunch of ketchup for lunch. There’s some nutrients in there, right?

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It’s nap time now, so I’m going to bust out some work before we head out on some afternoon family adventures. Hope you’re enjoying your Friday!

Questions of the Day

If you ordered an iced coffee and it was terrible, what would you have done?

Trader Joe’s peeps: Have you tried any awesome products from there lately? 

P.S. Local folks: Know of any dog-friendly restaurants on the South Shore?

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I’m a Lean and Mean Endurance Machine!

It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!

So, a little bit about my background: I am a 44-year-old former Marine, who worked as a police officer in Buffalo, NY for about twelve years. During that time, I obtained my B.S. in Criminal Justice, and then my law degree, all while working full-time. I entered the practice of law in 2005, and I’m still plugging away.

I initially became interested in weight lifting/body building when I was a Marine and police officer, but that all took a back seat during law school, due to working full-time. I was in the worst shape of my life during this period, and really didn’t get back into gear until about 2009, when I started running.

In 2010, I did my first half marathon, and then in 2013 my first full marathon. I entered the world of triathlon in 2014, and I’ve never looked back. I often tell people, that if running were equated to cocaine, then triathlon would be crack! Sorry, police humor, I guess! I did my first half-iron in 2014, full distance IMs in Muskoka (2015) and Boulder (2016); with many half irons, olympic and sprint distance races scattered throughout.

Keith_BeforeI found MDA/PB through Primal Endurance; which I picked up as an audiobook last September for a business trip. I originally grabbed it because I’m always interested in new training methods and techniques. Little did I know, it would change my life in such profound ways. At first, the diet stuff sounded far-fetched; eat lots of fat to get skinny—right!!! However, the more I listened, the more it made sense. I am a big believer in evolutionary adaptations as it relates to biological attributes (i.e. “Born to Run”—our evolution as hunter gatherers). So, the idea that the diets of our ancient ancestors certainly did not contain the crap found in the vast majority of the SAD diet today makes complete sense.

The other thing that really caught my attention was the Primal Endurance declaration: “Why do so many endurance athletes have excess body fat?!” Yes—why??!! I trained my tail off between 2015 and 2016 for back-to-back Ironman races, and yet raced both events at 167lbs (off season I was usually about 175lbs). By the way, 167lbs was the lowest I had ever been since before I graduated from high school; and before Primal Endurance. When I finished the book, I made a promise to commit to the PB/PE diet and training right after Thanksgiving weekend (for obvious reasons).

Keith_AfterFast forward to the present. I am a 150lb lean and mean endurance machine. I’ve already set a new bike PR twice at the half-iron distance, and have my eyes on a new half marathon PR and half iron total PR this fall. I broke a toe a few weeks ago, so I haven’t been able to really see the results of my training in the run. I can say my overall pace per mile at heart rate has dropped significantly since last fall, so I am optimistic.

Most importantly though, is that I feel amazing; both mentally and physically. I feel light on my feet, and mentally sharp (kind of important in my line of work!), and I don’t have those old post-lunch sugar crashes, where I want to crawl under my desk and take a nap. I owe it all to Primal Blueprint and Primal Endurance! I’ve attached two pictures as demonstrative evidence; the first is from last December (about 178lbs), and the second was taken back in May (about 152lbs). Wow!

Mark, thank you so much for this gift of lifestyle and fitness. I have spread the word through my triathlon club, and “converted” a few people already.

For anyone reading this that may be on the fence: Take that first step and change your life! It may not be easy, but you have everything to lose (weight & poor health), and everything to gain (good health & endurance)! Isn’t that worth it?

Sincerely, Keith Vona



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Work Entyvio Work

Hi, guys! Happy, happy, happy Friday to you!

Any fun plans for the weekend? We have a birthday party on Saturday and a beach day planned for Sunday, so I’m very much looking forward to it! 🙂

So, I had a lot on my agenda yesterday, so I was up and at ’em with the sun. I woke up, showered (ugh, nightsweats – I hope we can figure out my wacky hormone stuff sooner than later), and then got my butt to Starbucks bright and early to start working.


The morning was relatively uneventful – minus the delicious decaf doppio (double espresso) with cream that I drank and running into a friend, who I chatted with for a little while. Oh, yea, and I fought with my laptop and DropBox trying to upload DTFN videos for hours. Ugh, technology. I love to hate it! 😉


Mid-morning, I drove into the city for my Entyvio infusion. Before I headed up to the infusion suite, I popped into Whole Foods for lunch, which was one of everything from the salad bar. There were so many delicious options! Yum!


I also got some goodies from the candy bins – all chocolate except for one peach ring. If I eat too many, the sugar starts to hurt my teeth!


Infusion time = best and worst. Infusion days are always a bit emotional for me. I’m sad that I have to trek into the city every 8 weeks for a drug to keep me healthy, but, at the same time, I know I need it – and I’m so thankful that I have access to such a wonderful treatment + amazing doctors at MGH. I actually felt a little guilty prancing into the infusion center, feeling all happy and healthy yesterday. So many people suffer from this disease, and it definitely made me appreciate my health even more.


Anyway… the view was especially beautiful during my infusion!


After that, I battled traffic back to the South Shore. I stopped by Kerrie’s house to grab her laptop cord (she forgot it at home) and then met her at the Capital One Cafe for work, work, and more work.


Unofficial Designed to Fit Nutrition office pictured below.


We have some really exciting stuff happening in DTFN world. I can’t wait to tell you guys about it – probably next week!


Mid-afternoon snack: Rice cakes with peanut butter + banana. So good! I could seriously eat this snack everyday – and lately, I have been!


After busting out some serious work, I swung by daycare to pick up Qman. Back at home, he helped me make dinner, which was Annie’s Mac & Cheese (and peaches and broccoli) for him.

And (slightly burnt) Garlic Mustard Drumsticks for Mal and me.

With also had some already prepped sides (broccoli, butternut squash fries, and rice) and wine!

After we put Quinn to bed, our evening concluded with watching the CrossFit Games on the couch.

The end.

Question of the Day

What’s up for the weekend? What snack could you eat just about everyday? 

P.S. I was recently selected to compete in Massage Envy’s  “Train Like a Pro Challenge.” Over the next few weeks, I’ll be using their all new Total Body Stretch to (hopefully) keep my muscle imbalances in check. (I have scoliosis and related annoying injuries.) I want to train for a half marathon this fall, so my goal is to be able to run for 90 minutes without injury before I commit. Keep an eye out for more updates! In the meantime, please VOTE FOR ME over on the Train Like a Pro website. You can vote everyday and it only takes 2 seconds! TIA! 🙂

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Biker’s Rights

Happy Friday!! I’m all about yogurt bowls with granola this summer. I’ve been rotating between Greek yogurt and traditional (sometimes I prefer the runnier texture of traditional) and mixing up my fruits. This bowl had chopped nectarine and blueberries and some Love Grown chocolate crunch on top.

Mazen was at a camp recently that was biking distance away, so each morning I biked with him to school. I only recently dusted off my own bike, which embarrassingly, I hadn’t used in a year, so that I could join him now that he’s more confident and speedy on the two wheeler.

I cannot tell you how much I enjoyed those early morning bike rides! At the risk of being corny cornier than usual, the birds were chirping, the air was still dewy, and there were wonderful summer smells of flowers and frying bacon. While I have a love/hate relationship with getting up before sunrise and going to the gym, I always love getting a little outside activity first thing in the morning. Something I can do right after coffee and a little breakfast like biking or walking. I would love to keep the habit up through the fall if I can.

I want to be just like this guy when I grow up:

“Ughhhh, cars man, whyyyyy”

“Biker’s rights!”

Portlandia gets me every time, and that is one of my all-time favorite clips!

Hope your weekend be like:

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