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I can say that 2017 was one of the most challenging years I've faced in my adult life.
It was our first year of marriage - the hardest year, supposedly? I don't think it was any harder, no, I think it was made easier having him by my side. 2017 did its best to test us. A post shared by Courtney Donmoyer (@petiteathleat) on Dec 31, 2017 at 2:32pm PST I think that's what 2017 was for us - a testament to our relationship and our strength. We sure had some challenges thrown at us.We made it to Regionals. This was a HUGE time commitment to train with CrossFit Ephrata regularly, over an hour of commuting. Long days, late nights. 100% one of the best...
What do I mean by IIFYM (if it fits your macros)? I mean that these bars are not high in any one macronutrient, therefore they're low in calories and can easily become a part of your diet without blowing your macro goals for the day. I adapted this recipe from one I found here, and made it more flexible dieter friendly. 

They're easy to whip up and a guaranteed crowd pleaser! Who doesn't like cheesecake? I made two batches and took them with me to two different Easter brunches this weekend. The fresh lemon is tart and delicious without being overpowering and the coconut palm sugar adds just enough sweetness to be refreshing but not leave you feeling icky. You know, that gross feeling after eating a doughnut or a heavily frosted cupcake? Using erythritol (like Swerve) instead of coconut palm sugar could save you even more calories. This recipe serves 12. 
I am a basic bitch simple woman. I believe that less is more. Minimalism is the key to life. I love baking and cooking, but hate having pull out every kitchen toy and fill my sink with dishes (no dishwasher here yo, unless you count the future husband). I believe in easy to find ingredients that are accessible and don't break the piggy bank. I also lack actual culinary skills - so enter the five ingredient protein super fudgey and fantastic brownie. 
I tell my clients that when they're first starting with flexible dieting to live by the Rule of 5. 5 ingredients or less in a recipe or 5 foods or less in a meal. This keeps things simple and easy to log. Simple. Easy. Don't we all need more of that?? Life is already complicated enough. With relationships, work, elections, taxes, and Dave Castro's mysterious Open workout hints ... enough is enough. Enjoy these super simple, 5 ingredient (maybe 6) super-fudgey protein brownies. One bowl, one spoon. Two girls. One cup. One pan. 5-Ingredient Protein Fudge BrowniesPrep Time: 10 minutes
A few weeks ago, I ordered this neat little book from Amazon by Moorea Seal. Because Amazon is everything. I put my Prime account through some abuse.It's called The 52 Lists Project, a Year of Weekly Journaling Inspiration. When I read that title I thought, "Yes! Blog inspiration!" It's broken up into seasons. Since it's closer to spring than actual winter, I'm jumping right into List 14. List 14: List the Ways You Can Cleanse Your Life for Spring I couldn't think of a better list to start with! The future husband is away in Korea for another week, and in his absence I've been cleaning ALL THE THINGS. I actually enjoy cleaning and find it incredibly therapeutic. I also find counting incredibly therapeutic. Counting my steps. Lines on the sidewalk. Reps in my workouts. Counting to 8 when I'm bored in kind of a sing-song voice in my head - I think because of years of dancing. Or because I'm crazy. Same same.Right, back to cleansing. Let's talk about things I've cleaned and organized recently. The fridge. I do this on a weekly basis with grocery shopping. Take everything out, wipe it down, organize, pull the old stuff to the front,...
Totally un-fitness related, future husband and I have been working a lot on renovating his 100 year old farm house, which is charming, but was sadly renovated in the 1970's with green carpet in the kitchen and wood paneling throughout. Yikes. While I wish we could just hire someone and have it all gutted and finished in a month (how I miss having a dishwasher), Travis really wants us to do as much of the work ourselves as we can. Which makes total sense, this is what he does for a living. Why would he want to pay someone else to do it? So, we squeeze in the projects when we can here and there between our jobs, coaching, training, family events, and his Army career. Which makes it feel like NEVER. But, hey, how do you eat an elephant? One bite at a time.So far, we've replaced the roof on the house/garage, replaced all of the windows throughout the entire house, built a back patio, and tackled most of the upstairs: we built a master bathroom out of a closet, gave the doors a facelift with paint and new trim, replaced all of the hardware (door knobs, hinges) and light fixtures, laid new carpet and painted all of the trim and that damn wood paneling - which  has been a HUGE improvement. 
I'm absolutely obsessed with these. And I promise, pinky swear, you can't taste the spinach. You can't even smell it. These pancakes are fluffy, absolutely delicious hot or cold, can be eaten plain without any toppings (yes, they're that delicious), are super easy to batch prep and store in the fridge or freezer, and are a perfect breakfast or on-the-go snack. I mean, what is there not to love?!I've played around with a few variations of these bad boys to ensure the best consistency, fluffiness and moistness. I hate that word, but its really the only appropriate word here. If I described them as dank, you'd think I was a pothead back in high school. Hmmm, maybe that's why I love the green?Anyways. Pancakes. Packed with protein. And almost no fat. Means they fit into any flexible dieters macros! So, go ahead. Get to cooking. And not feeling an ounce of guilt about it because you're actually eating a salad. You're welcome.
I walked outside this morning to let the dogs out and check on the chickens, and low and behold, it FELT like fall! You know, that light, dry, crispy air? Just a tiny bit of cold, but the warmth of the sun on your skin. THAT feeling. The best feeling ever? Yeah.
I need to mow the grass. 🌿🍂🌻🐾 #puppies @saucony #rescuesA photo posted by PetiteAthleat Nutrition (@petiteathleat) on Sep 13, 2016 at 8:19am PDT

Which is crazy, because day before yesterday, it was so hot and humid I was swimming in sweat just standing outside. I was using a beach towel at the...

Left: 2/29/16 Right: 6/23/16 👌🏼 From client @kelsalee, "No filters. This is raw & so embarrassing for me to post. Since moving to Salem a little over a year ago, I gained 25lbs, 12lbs of those in just 3 months. I couldn't find a gym that felt like "home," after being apart of one for 8 years. I was struggling mentally & physically. Instead of turning to the gym like I normally would, I turned to my couch, and stayed there . My clothes started to not fit, my scrubs were getting tight, and I HATED looking at myself in the mirror. I woke up one day and thought "fuck this" and I made the change. I joined #physiquefitness that I LOVE, found the amazing #kamikazefamily for all my supplements/proteins & just started working my ass off. I was losing inches, and feeling better, but the scale would only move...
When Stacey came to me for nutrition coaching, she weighed 143lbs at 30% body fat. After 8 weeks of flexible dieting & nutrition coaching with me, she lost 8lbs, and her new body fat is 23%. She lost over 9 inches from her hips, butt, thighs and waist combined! What motivated you to reach out to me for help with Flexible Dieting?I'm a super busy, single Mom of 3, business owner, coach. I've always made meal prep a priority because of limited time. I started looking up things about IIFYM, and flexible dieting, and heard about Courtney from my business partner and coach. I considered myself "fit" and "in decent shape". But really wanted to see if I could take it a step further. I was really tired of eating only this or only that, or only eating at a certain time of day type food plan. Flexible dieting seemed like what I needed.   What were your goals initially?Initially my goal was to lean out,...
A short Q&A with Jolene, a friend and client that I have the pleasure of training alongside and coaching at CrossFit Gamma. After seeing Before & After photos of some of my other clients, she reached out for help. She worked wth me for 12 weeks, initially for 8 and then stayed on for an additional month for accountability while she was on a week-long family vacation. 12 Weeks (left) and Beginning (right)Over 12 weeks, she lost 13lbs and a total of 13 inches from her waist, hips and thighs! Her initial body fat based on her measurements was calculated at 34%. Her new body fat based on her new measurements is now 26%. Now (top) Before (bottom)What motivated you to reach out to me for help with Flexible Dieting?
Besides posting recipes, I've been keeping it pretty quiet in terms of sharing what's going on in my world. If you follow me on social media (Facebook, Instagram, SnapChat), you probably get more than enough of my daily boring antics. I drink a lot of coffee, I spend a lot of time with my dogs, do that CrossFit thang, coach my clients, and spend a lot of preparing and then joyously devouring food.

It's a rough life. I luff what I do. <3

So here's what else is up. I started working with a weightlifting coach. The plan is to drop some el bee's and compete in a meet or two as a 58kg lifter. Singlet and all. The real deal. My current weight puts me in the 63 class, but I'm choosing to lose 5lbs and compete as a 58kg. Otherwise, I need to get A LOT stronger to stay (and be any good) as a 63. So, I'm working on the strength thing. And in the meantime, working on cutting some weight & keeping it off permanently. So I can walk around as a 58.

View original instagram or visit INK361
But damn, it's tough. I sympathize with my clients on the regular - because we are going through this ish together. Finding the sweet spot for your macros, to lose weight and maintain training intensity and volume is a dance. It's not like the Whip and Nae Nae...
Hold on to your butts. These are good!
View original instagram or visit INK361These little babies are so good! But oh so, so bad, because I just can't stop eating them! I was really happy when the boys left for New York and took every last one with them. #zeroselfcontrol #gluttonLike I wrote on Instagram, due to its lack of processing, virgin coconut oil contains a high concentration [more than 50 percent] of a saturated fat called medium-chain fatty acids [MCFAs], which is absorbed much faster than long-chain fatty acids. MCFAs are sent straight into circulation—more like a carbohydrate than a fat—and then to the liver to be quickly oxidized [transformed into metabolites]. This makes coconut oil an extremely efficient source of fuel—perfect for an athlete.These snacks are perfect for any pre and post-workout snacking.Coconut Apple Butter Protein BallsPrep time: 5 minutes Cook time: 5 minutes Total time: 10 minutes Yield: 38Calories per serving:
It's that time of year - FALL! Also known as #pumpkineverything!The weather is finally dropping to normal fall temperatures, and I am craving warm, hearty foods that fill me up and warm my bones. I've also been sick with the flu, and eating hot foods help me feel a little better. Being sick, I also don't want to spend a lot of time on my feet. Enter: the trusty crock-pot.Thankfully, we have a freezer of ground venison, and nothing compliments this gamey meat like a good chili.  Ingredients2 lbs ground meat (use anything extra lean, I used venison)1lb sweet potato, chopped1 medium onion, chopped1 can Libby's Pure Pumpkin Puree1 large can of diced tomatoes1...
Thing 1: Being sick is gross. Oh, the blight of being bedridden, coughing so hard I can't breathe, and slowly burying myself alive under a mountain of snot-filled tissues (that my dog loves to eat, by the way).

I'm adding these two supplements (Turkey Tail and Lysene) to my already over-flowing cupboard of bottles in the hopes that the rest of this fall and winter will be a sick-free one. Do you have any supplements or remedies you swear by to avoid getting caught with a cold or the flu? Or how to get over them sooner?

Thing 2: You just need to re-watch your favorite kids movies. Take a lazy Sunday afternoon and dive back into Don't Tell Mom the Babysitter's Dead, The Sound of Music, and The Labyrinth. You'll have a new respect and even deeper love for them as an adult (and be slightly amazed at the amount of sexual innuendos that no one seemed to care about back then). If you don't have lazy Sunday afternoons, don't worry. You might get sick soon enough and be forced to have a marathon.

Sometimes a girl just has to get some stuff off of her chest, you know? Here's a list of a few things I'm real tired of. You might be, too.
1. Real tired of this freakishly warm weather. First day of Fall, and you're killing me with 90+ degree temperatures and a humidity index of 9,000, Pennsylvania. But don't worry, as soon as it's cold, I'm going to be real tired of that, too. A post shared by Courtney Donmoyer (@petiteathleat) on Sep 20, 2017 at 7:00pm PDT2. Real tired of people coming into CrossFit when they know they're sick, have a bug, are contagious, and aren't really doing anything to keep their communicable germs to themselves. I feel like I need to walk around with Lysol wipes on...
Flapjacked protein pancake mix might be my favorite of all the protein baking mixes. They do well as waffles, as baked goods, and as pancakes - they are so extremely fluffy.

A post shared by Courtney Donmoyer (@petiteathleat) on Jul 9, 2017 at 8:30am PDT

I saw a recipe on the back on the Cinnamon Apple bag for doughnuts. I recently purchased a doughnut baking pan at Target (along with $129 worth of other things that threw themselves into my cart), and had to give it a whirl.

When I calculated the macros, they were too good to be true! The recipe makes 9 doughnuts. Each doughnut yields 2g fat, 3g sugar, 8g protein and 9g carbs. Amazeballs. This includes the...
I should have a name for her. In my mind, she's definitely a her. Even though, she's all murdered out and kinda thuggish looking (black frame, black band).

I'm talking about my FitBit Blaze.

Blanca. I will call her Blanca. (You can see her on my left arm below).

Typical. #herowodfridays #merica #ilovemyhusband #marriage #gammafam #crossfitgirls #crossfitcouples #sassypants . . Score this 🇺🇸🇺🇸🇺🇸 bra! Use code PETITE15 at @bornprimitive 😘 ___________ @2poodperformance @gym.gypsy @fitvine_wine @wodhandrepair @healthwarrior @lurongliving @salvajeswimwearA post shared by Courtney Donmoyer (@petiteathleat) on Jun 30, 2017 at 9:32am PDT

Blanca is my reminder to not be a slug outside of the gym. When I am not wearing Blanca,...
This post is a little over-due. My bad!

It's been nice to have the last two weeks to decompress though and reflect. It's still pretty surreal.

I remember the conversation exactly. Travis and I were in the car on our way to Assateague Island to celebrate my 29th birthday almost a year ago. I think both of us had gotten to this point in our CrossFit training where we wanted something more. I'd been to Regionals in 2014 as an Individual - I chalked it up to my once in a lifetime opportunity, being in the right place at the right time, and probably not something I'd ever be able to achieve again. I was happy with that.

A post shared by Courtney Donmoyer (@petiteathleat) on Jun 16, 2017...
I've been waiting to update the blog until I had the time to sit down to write a re-cap of Regionals and the mayhem leading up to it - illness, motorcycle accidents, hospital stays ...
But for now, I will share this delicious recipe! I'll be adding this to my weekly meal-prep. You could easily change it up with chocolate chips, various protein powders for different flavor frostings, adding peanut butter, sprinkles, dipping them in cereal, shredded coconut, etc. Whatever your macros allow, this is an awesome base recipe to build upon.A post shared by Courtney Donmoyer (@petiteathleat) on Jun 9, 2017 at 12:25pm PDT
I don't know what to call these actually. If a doughnut and a cinnamon roll had a baby, a healthy baby,...
True story, I never look at Instagram anytime around 9:30am. I try not to look it until at least 10:30am. Why?

It has nothing to do with me trying to live a more productive life (which is why I leave my phone to charge in the living room, and not at my bedside at night), but it has everything to do with my self-esteem.

9:30 is the Instagram power hour. I have no idea how every single elite, strong, fit female posts at this exact-ish time, but they do. My feed overflows with PR's, novel movements, and more fitness than I feel like we see at the CrossFit Games.

I follow a lot of really amazing elite athletes, and a lot of really normal people -- who happen to CrossFit. The "normal" ones are some of my favorite. The girls with day jobs, kids, life stress, bills to pay, but still manage to hit Diane unbroken and string together muscle ups. But you have to be careful. Because this is all you see. Literally, post after post of each individuals highlight reel. You don't see the long nights. The baby throwing up on them. The rest days they took between those PR's. You didn't know that they were an elite gymnast as a kid and a collegiate soccer player that has been lifting weights since high school. No, all you know is that you're not doing what they're doing. You're comparing your Chapter 12 to their...