I’ve always heard “bad runs make you appreciate your good ones”, but for me a bad WOD made me appreciate my good ones.. and much, much more.

This morning in Crossfit, our movement/strength was Bench Press(5 @ 80%, 3 @ 85%,1 @ 90%, AMRAP @ 95%) and 5×5 “weighted” pull-ups. Bench press went fine and then came the dreaded pull-ups. After my first few attempts, I got so frustrated that I couldn’t pull my 145-lb. self up and get my chin over that bar! I realize pull-ups take TIME, PATIENCE, and STRENGTH but I wanted so bad to JUST. PULL. UP. Call me crazy- but I was fighting back tears the rest of the exercise and workout.

When I explained the issue with my mom, she couldn’t understand just why I was so frustrated and angry. Honestly, there’s no way to explain the feeling that you get when you Crossfit and succeed or fail. Everytime someone asks me about Crossfit, I always think about the back of my coach’s shirt- “HARDER. FASTER. BETTER. STRONGER”

Every day I walk in to our box, I want to push harder.. go faster.. be better.. and get stronger. Crossfit is a challenge and I am challenged everyday I show up. Today was very challenging for me: Pull-Ups and Double Unders. Today made me appreciate many things I take for granted and I never take the time to show my appreciation so here goes:

Thanks to my mom for…. listening to all of my moaning and groaning! watching all of the exercises in the middle of our living room floor when I am proud of something! and for buying me “weird food!” Oh, and for dealing with my stinky Crossfit clothes!

Thanks to Eric.. for leading a great group of athletes!!!! bringing positivity to our box everyday! showing never-ending care! and making us harder. faster. better. stronger.

Thanks Daddy for the Crossfit money! 😉

Thanks body for dealing with the crap.. but good crap!!.. I put you through. Jumping! Running! Lifting! Throwing! Moving!

Thanks fellow Cross-fitters for helping me push that bar up just one more time, even when I silently think there is no way in hell I can. Your encouragement does it for me!

Thanks Mema for not understanding… but understanding I love all workout clothes and when I show up at your house at 7:30AM asking for you to buy me more, you never hesitate!

Oh.. and thanks pull-ups for making me so frustrated because I used that negative energy and did my first Double-Unders today! 

Did I mention I ❤ Crossfit?



Healthy Stuffed Shells

… for only 331 calories per serving!

My mama found this recipe and halved it to serve the two of us with plenty of leftovers. This meal would be great to cook on a Sunday for those with busy jobs and eat throughout the week. We had a salad on the side to balance everything out! These do not disappoint!


Stuffed Shells from Cook Yourself Thin

12 ounces (1 box) jumbo pasta shells (approximately 40 shells) 

For the tomato sauce
1 28-ounce can peeled plum tomatoes in juice
1 14-ounce can peeled plum tomatoes in juice
2 teaspoons olive oil
3/4 cup roughly chopped red onion
4 cloves garlic, sliced thin
2 sprigs fresh basil

For the stuffing
1-pound bag baby spinach
Salt and pepper
2 teaspoons olive oil, plus extra for serving
2 medium zucchini, halved lengthwise and sliced thin
2 scallions, chopped
2 cups (16 ounces) part-skim ricotta cheese
1 1/2 cups shredded reduced-fat, part-skim mozzarella cheese
2 tablespoons chopped parsley
1/2 cup grated Parmesan cheese
Pinch grated nutmeg
1. Spray a baking sheet lightly with cooking spray. Bring a large pot of salted water to a boil. Add the shells, and partially cook 6 to 7 minutes — they should have started to become tender but will still be firm to the bite. Drain in a colander, and immediately transfer to the oiled baking sheet, spreading them out in a single layer so that they don’t stick together. Let cool.

2. For the sauce, pour the tomatoes into a bowl and mash with your hands, or pulse in food processor to chop. Heat the oil in a large saucepan over medium-low heat. Add the onion and garlic. Cook, stirring, for 1 minute. Cover, reduce heat to very low and cook until vegetables are softened, about 5 minutes. (Check a few times during cooking; if vegetables begin to brown, add 2 teaspoons water and stir.) Add the tomatoes with juice, basil and 1/2 teaspoon salt. Bring to a simmer, cover and simmer gently 5 minutes. Then simmer very gently, partially covered, until thickened, about 20 minutes. Season with 1/8 teaspoon pepper. Scrape into another container with a rubber spatula; set aside.

3. Add the spinach and 1/2 teaspoon salt to the skillet. Place over medium heat, cover and cook, tossing every now and then with tongs for even cooking, until wilted, 5 to 6 minutes. Drain, and let cool, then squeeze out as much liquid as you can, and chop. Transfer to a bowl; set aside.

4. In the same skillet, heat the oil over medium heat. Add the zucchini and 1/4 teaspoon salt and cook, stirring every now and then, until tender and lightly browned, 5 to 7 minutes. Add scallions during the final 1 minute. Add to the bowl with the spinach. Add the ricotta, the ham, 1/2 cup of the mozzarella, the parsley, 1/8 teaspoon pepper and the nutmeg, and stir to combine.

5. Preheat the oven to 350 degrees.

6. Spoon a thin layer of sauce over the bottom of two 9-x-13-inch baking dishes. Fill the cooked shells with the cheese mixture, about 1 tablespoon per shell, and arrange the shells side by side in a single layer in the prepared dishes. Spoon the remaining sauce over the shells, and then sprinkle each with 1/2 cup of the mozzarella and 1/4 cup of the Parmesan.

7. Cover with aluminum foil, and bake until the filling is heated through and the cheese is melted, 25 to 30 minutes.


I woke up ready for breakfast! I struggled to make it into the kitchen, though. My hamstrings are SO SORE. I went to Crossfit Tuesday morning and the strength exercise incorporated “good mornings.” HOLY HAMSTRING! 

If you are looking for an effective hamstring workout, check out good mornings (VIDEO).


Blackberry Overnight Oatmeal! Before I went to bed, I combined equal parts oats, yogurt, and milk (1/3 cup.) with cinnamon and blackberries. In the morning, I added melted almond butter. This was sooo creamy! 


I was craving Mexican when I got ready to make lunch, so I made a Mexican-inspired egg scramble. In the mix was 3 eggs, chopped red pepper, chopped onion, and cilantro. I topped it with Cholula chili-lime hot sauce and half of an avocado. Needless to say, I did not want it to end.


And just for fun, and to show you all what kind of mess I look like walking in and out of my Crossfit box each morning- here ya go! 


Hahahah…. crazy, huh? Note the “black eyes.” I didn’t even know stuff was up under them until I took this picture for fun. The black matted floor always leaves residue on my hands! 

See ya tomorrow! 


Back to the grind.

Happy Monday, people!

I’ve pretty much been on a two-week vacation- on both sides of the Florida coast (one for 7 days, other for 5)- and I am more than ready to just chill, get back to healthy eating, and exercise.

Anytime I visit other places whether it be vacation or visiting with family and friends, I never deprive myself of any foods. Just to show you I am a normal person and not a “health freak” twenty-four seven, I have added a list of just a few “unhealthy” foods I have eaten over the course of two weeks.

  • my favorite: fried foods (fish, shrimp, oysters, fries, zucchini, squash, fritters, pickles)
  • Little Debbie snacks
  • Coke, Sprite, Diet Coke
  • Doritos, Pringles
  • white bread, and white bread, and more white bread
  • Sour cream, ranch
  • McDonald’s bacon, egg, and cheese biscuit with hashbrowns

And DANG did it all taste so good. It’s funny though, as soon as I got home yesterday all I craved were healthy foods. Thankfully, my mom had just roasted a whole chicken stuffed with lemon, garlic, and basil. So delicious.

A few tactics I follow when I am “recovering” from vacation are:

  • Go grocery shopping and stock up on your favorite healthy staples (whole grains, lean proteins, and healthy fats.)
  • Drink water as soon as you wake up until you go to sleep.
  • If you don’t have enough energy to jump back into your normal exercise routine, take a long walk.
  • Always eat breakfast.
  • and most importantly, get some friggin’ SLEEP!

I definitely got 8+ hours of sleep last night and I was anxious for a healthy breakfast! I chugged a glass of water and started the coffee and got to work!

First, I make sure I have all of the ingredients needed for breakfast. I can’t tell you how many times I am in the middle of cooking and realize I am out of something.

The goods: whole-wheat wrap, natural peanut butter, mashed sweet potato, Love Grown granola. {Unpictured: all-natural honey}

I simply microwaved a steamable sweet potato <- so convenient), mashed the tater with a fork, spread the mashed on one side of the wrap, then spread 1 tablespoon of peanut butter, and sprinkled the granola to finish it off. Next I folded the wrap and heated it in a non-stick skillet.

This was insanely delicious and very filling! I actually wish I had added more peanut butter or made sure it got extra melty.

I am looking forward to a day of healthy eats and possibly a long walk or visit to the gym. Crossfit on the agenda for tomorrow!

peace and love and healthy living. Mindy

sunny mundy.

Do you prefer sweet or savory breakfasts? I was craving veggies for breakfast this morning. After a week of vacation, it’s exactly what I needed. {on the menu: leftover roasted asparagus, spinach, red pepper, onion and dried basil scrambled with 2 eggs and topped with cheddar. Turkey bacon and a buttered, whole-wheat English muffin rounded […]