Fitness & Food: How Drinking A Protein Shake Before a Workout Helped My Hunger Later

I had gotten into the habit of consuming my protein shake on the drive home from an evening workout. Good, healthy habit, right? Well, lately I noticed that once I got home, I wasn’t hungry for a real meal. This was happening fairly regularly over the past few weeks and for as much as I spend on groceries (and how much I enjoy food!) it wasn’t a good trend.

There were also times when I had been experiencing some nausea post-workout which also caused me to not eat a sufficient dinner. I think the upset stomach had more to do with the level of exertion during the workout. Still, it’s not a good sign to consistently have your body be unwilling to replenish its nutrients. Not eating dinner also meant I was missing out on hitting my macro nutrient goals; these are the “big three” I learned to keep a close eye on if you really want to impact your weight loss or weight gain – protein, carbs, and fats. In a way it felt good to put in the hard work that’s often required for a CrossFit workout but I also felt like I was robbing my body of the fuel it needed to sustain me in my desired level of activity.

I really dislike feeling sick in any capacity. I’m one of those people who has those giant bottles of Tums from Costco that you gradually chip away at. And while this sometimes helped to subside the nausea, as an athlete, you look forward to eating 😛

I decided to change things up today and performed a little test on myself. An hour before heading to the workout, I had my protein shake. I’m happy to report it worked! I was hungry afterward. And! The workout was definitely a good test of my exertion too.


All of this…took me roughly 27 minutes to complete.

50 push ups
30 pull ups (I did them with a band)
50 bench hop over’s
30 alternating dumbbell snatches (25 lbs)
50 wall balls (14 lbs)
30 slam balls (15 lbs)
50 lateral ball throws (14 lb)
30 burpee broad jumps

So, after finishing that little whopper, for dinner I enjoyed a modified version of home-made chicken noodle soup (I love improving upon the classics). Instead of noodles, I added different kinds of carbs in the form of vegetable pot stickers and diced red potatoes. I didn’t have carrots so I substituted with a larger helping of celery. For an extra bit of taste, I added a dash of balsamic vinegar.


I ❤ dumplings 🙂

So there you have it. My hope is that if you’re experiencing something similar, don’t be afraid to switch things up on yourself. Eating right and being active are important ingredients to living a balanced life. Sometimes you need to keep yourself on our own toes.



Personal Branding: Stand Up For Yourself But Take The Emotion Out Of It

I haven’t posted anything in the last week. But that’s because I had switched gears and was writing for a different outlet.

Well, after working very hard to submit a finalized version for said outlet, it happened that my work was not published in its entirety. Normally, I’m open to edits because I like making something better as a result of working on it. But, there wasn’t any feedback sent to me. Instead the finalized version of what I submitted for publication was not at all the version I was reading at the time.

Inwardly, I started to get upset reading further and further and catching mistakes.
Wait, that was supposed to be removed…ugh, no that data point comes later why is it still there…I’m sure I removed that…
I could go on until the cows come home. Suffice it to say, this was nowhere near my final version.

Outwardly, I approached a colleague whose steady hand I knew I needed in that moment. And whose advice would stick with me even longer. He helped me realize that in order to be effective and to address the task at hand, I needed to take the emotion out of it. He helped me see that I could separate the parts that needed to be  communicated to the editor (what to remove so that the published article was again aligned with the agreed upon messaging) and what could be a discussion item at a later time for how to get on the same page and work together more effectively the next time around.

So, that’s it. That’s my little story. If you’re going to stand up for yourself, take the emotion out of it. At the very least, you’ll be the one moving things forward towards a solution.




On Choosing Gratitude And Your Team

I skimmed over this quote once on Instagram but it has really stuck with me:

“You become like the 5 people you spend the most time with”

holiday party 2015.jpeg

This picture is from a year ago. This is when Searchmetrics began to regain its foothold in the US, bolstering the team with more SEO Consultants. As I write this post, everyone in this picture is with the company today. That makes me really happy. Lots of things change in life and it’s rare when you get to work with people who are each incredibly smart in their own way and who, together, lend a healthy dose of playful banter and witty jabs to the everyday of work life.

Granted, I am one of these 5 people. But that’s important too because whether or not you realize it, the most important relationship you’ll ever have is with yourself.  At some point, that “5th person” will hopefully be my significant other. But for now, I got me 🙂

Make the decision to be grateful no matter what happens and do your best to keep good people close to you.

Choose carefully.


Don’t fear failure – use it

Saturday evening reflections on the day.

People who are successful use failures as a way to learn and a way to practice. Failure is a lesson learned.

“Success is most often achieved by those who don’t know that failure is inevitable.” – Coco Chanel

“Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing.” – Denis Waitley

“It’s failure that gives you the proper perspective on success.”
– Ellen DeGeneres

“Success is not final, failure is not fatal: it is the courage to continue that counts.”
– Winston Churchill

“You build on failure. You use it as a stepping stone. Close the door on the past. You don’t try to forget the mistakes, but you don’t dwell on it. You don’t let it have any of your energy, or any of your time, or any of your space.”
– Johnny Cash

“No human ever became interesting by not failing. The more you fail and recover and improve, the better you are as a person. Ever meet someone who’s always had everything work out for them with zero struggle? They usually have the depth of a puddle. Or they don’t exist.”
– Chris Hardwick

Remember your ‘why’ and you’ll be able to keep going.

2016 Election Results: Black Swan event

“The remedy of all blunders, the cure of blindness, the cure of crime, is love…”
Ralph Waldo Emerson

It’s the day after Election Day. I couldn’t not post today with the unexpected turn of events; Donald Trump is elected the 45th President of the United States of America.

This is quite literally a historic event in my lifetime and for many Millennials like me.

The range of responses on social media (beginning yesterday at 11:30PM PDT) was nothing short of amazing to witness. But rather than tell you my opinion on the candidates or rant how tumultuous the next four years is going to be, instead, I’d like to offer some perspective.

This event is big enough that it impacts nearly everyone on the planet in some form or another. There aren’t many events like that that actually occur. In that sense, today’s event was like a black swan. I mean that in the sense of the book by Nassim Nicholas Taleb.

The book focuses on the extreme impact of certain kinds of rare and unpredictable events (outliers) and humans’ tendency to find simplistic explanations for these events retrospectively. This theory has since become known as the black swan theory…The main idea in Taleb’s book is not to attempt to predict Black Swan events, but to build robustness to negative ones that occur and to be able to exploit positive ones. – The Black Swan: The Impact of the Highly Improbable

Since we can each actively control our thoughts and actions let’s at least appreciate that this event mattered enough that it encouraged the entire country to get off their butts and exercise their right to vote. Whether or not the outcome was what you, specifically, desired is irrelevant because it’s largely outside of your hands.

We have to make the best use of what is within our power, and take the rest as it happens.

Furthermore, if I may be so bold, our universe is comprised of energy. “The truth of this Universe is that we live in an energy system that operates on the Law of Attraction. That is, we become what we think about all day long. If we think about what we hate, this is an energy that we’re offering to our desires.” I read that recently in an e-book titled ‘Being in Balance: 9 Principles for Creating Habits to Match Your Desires’ by Dr. Wayne Dyer.

He writes some powerful and insightful stuff, that Dyer. 🙂

So, to wrap up, my takeaway from today is continuing to cultivate a more positive and optimistic personal energy. The collective consciousness indicates that there is an inherent need to do better than we have been doing. Going forward, we each have a choice, every day, in how we respond to the results of the election today. Our own thoughts and actions are two things actually worth focusing on.

You made your vote count. Now make your energy count for something too.