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Archives for November 2019

Tools for Embracing Your Off-Season

November 18, 2019 by Margaret Phillips

Veedauwoo Wyoming Grit Walking

Taking off-seasons from training is incredibly important. Our body and our minds need time to rest and recover. Really, they NEED it. And if you’re like me and have tried your best to run *literally* from them, well then, your body will put you in check without your consent via injury, mental burnout, or illness.

As I’m sure you’ve heard me say 101 times by now on this blog, I spent years fighting my body. Taking a DAY to rest felt like a failure, not to mention taking weeks to rest. Eventually my body would hit a breaking point and I’d be forced into a sedentary state by an injury. Or my mind would burn out from the daily strain and I found myself with NO motivation to move for months at a time. The result was always the same: a mixture of guilt, failure, and shame that made it nearly impossible to get back into the gym.

Veedauwoo Wyoming Tree

Now let’s fast forward to today, where I listen to my body instead of my ego. Now when I need a rest day(s) here and there, I take it. And when my body is feeling tired or my mind is feeling weak, I take a couple weeks off or I change my training entirely.

And guess what? I’m stronger, faster, and CALMER than ever.

Veedauwoo Wyoming Grit Laughing

Look, I still get occasional injuries in my training that leave me feeling stuck and frustrated, but I have worked hard to develop tools that allow me to EMBRACE the break instead of beating myself up over it.

Because at the end of the day, it’s no secret that periods of rest are beneficial to the body. Studies show consistently that athletes who periodize their training see improved performance, increased muscles gains, and a decrease in body fat.

Every peak needs a valley, or it isn’t a peak at all! Whether the break your taking is intentional or not, you can use the following tools to embrace the off-season and make yourself stronger than ever.

Veedauwoo Wyoming Fence

TOOL #1: Shift your focus to non-fitness related wellness

When I am training intensely, I’m spending around an hour at the gym 5 days a week. If you consider the gym-prep, transportation, and post-gym routine, that’s at least two hours a day that I’m dedicating to the gym.

That’s AT LEAST 10 hours a week.

THAT’S A LOT OF HOURS!!

When I die, I really don’t want my tombstone to read: Grit Phillips spent a lot of time at the gym. So when I take a break from the training, I really try to focus that energy on other aspects of my life. Take the extra hours to call or visit good friends. Volunteer in your community. Learn a new skill. You won’t feel guilty about missing your daily run if you’re helping a friend through a hard time or busting out some new tunes on the piano, I guarantee it. There are more ways to grow than physically, and your off-season is the perfect way to explore what growth can look like for you.

TOOL #2: Reflect on your previous training season

This is particularly useful when I am “forced” into an off-season. If I’m injured or if I am completely lacking motivation, it’s really important to reflect on why that has happened, so I don’t repeat the same mistakes in the future.

Sometimes I am pushing myself too hard and overriding my body’s queues. Sometimes I’m performing moves that are outside of my skill level. Sometimes my goals are not suited to my lifestyle. No matter the reason, it’s OKAY TO ADJUST. I got 99 goals but hurting myself ain’t one, like what.

Figuring out what works for you and what doesn’t is an extremely powerful tool. Look back at what went well, be grateful for those things, and jot them down for future use. Look back at what went wrong, think about why that happened, and jot those down too. This will be extremely useful for future training (CLIFF HANGER AMIRITE).

TOOL #3: Recover

Okay I know this one is kind of obvious, especially if you’re injured, but it’s also shockingly easy to forget. Every time you workout, you’re LITERALLY tearing your muscles. So OF COURSE your body needs extended periods to recover and strengthen!

And it’s hella important to remember that this goes beyond your muscles. Your brain (and entire central nervous system tbh) needs time to recover. A hard workout takes a lot out of you. Sometimes setting PRs is truly scary. Will I get this barbell over my head? Or will I be rushed off to the hospital in an unconscious state? YOUR GUESS IS AS GOOD AS MINE.

This all takes a toll on the central nervous system, which takes FIVE TIMES as long to recover from stress than your muscles. So if your body needs a day to rest every week, then REALLY your mind needs 5. FIVE. That adds up real quick friends.

So instead of adding to that mental stress by beating yourself up over taking some time off, high-five your CNS. Give her a big hug. Tell her how much you appreciate her. And trust me, come your next training season, you will be greatly rewarded.

TOOL #4: Set a solid foundation for new and exciting goals

I saved this one for last because it is truly deeply my absolute favorite one. Setting new goals is SO EXCITING and who doesn’t love putting together a good plan 😊 😊

Remember those items we jotted down as a part of Tool #2? Well now these come into play. Write down your new goal and what steps you need to take to get there. Think about what worked for you in your last training season and incorporate those things into your new plan. Look at your schedule and set realistic times during which you can work towards your new goal. You’ll be so excited to get started that by the time your rest period ends, you won’t even think twice about the time you took off.

So why beat ourselves up? We are just giving our body the recovery that it needs 😊 And when it’s time to get back into a training routine? Well there’s some tried and true tools for that too, and we will go over them in the next post in this series! Stay tuned, friends 😊

Filed Under: Fitness, Lifestyle Tagged With: fitness, goals, intuition, off-season, rest days, rest period, routine, self-care

Camping Tips: How to Camp, but Barely

November 15, 2019 by Margaret Phillips

Camping Tips: Grit camping in car

Internet friends, I’m afraid I have misled you.

There’s something I need to clarify: I don’t love camping.

I will camp. I tolerate camping. I’ll do it when it’s required by our travel destination (though let’s be real, usually it’s required by our pocketbooks #noshame)

But given the option of sleeping on the hard, cold ground vs a king-sized bed made by someone else in front of a TV with cable channels? Yeah 10/10 times going to choose the king-sized bed.

When I MUST camp (which tbh is most of the time) I like to think I barelyyyy camp.

Camping tips: Mount Rainier

C and I are well seasoned victims of ignorance re: camping. We have endured our fair share of suffer-fests to learn what constitutes the difference between a decent night’s sleep and 8 long, dark, and miserable hours of despair. We’ve camped in tropical storms without a rain tarp, we almost suffocated ourselves sleeping in a car below freezing, and we have woken up on night one of a FOUR DAY camping trip with signs of acute hypothermia.

So I guess what I’m trying to say is that C n I are idiots who learned a lot of things v fast the v hard way, and now you get to benefit from our suffering.

Camping Tips Grit and Chris in Tent

Because here’s the secret to camping: if you’re doing it right, it’s NOT THAT BAD and it will very quickly save you LITERALLY thousands of dollars and open so many doors to so many new adventures.

But don’t set yourself up for failure. Because it really only takes one bad night of sleep in a tent to (end a marriage jk) sour your outlook on camping forever.

So friends, straight from my misery to your eyeballs, the six camping tips we have found necessary for camping, but barely.

1. KOAs are a great option.

I think KOA stands for Kampgrounds of America, but the acronym really should be KAO for Kick-Ass Option. They’re typically a little more expensive than your basic campsite but they come with some awesome amenities like real bathrooms, a convenience shop, security, and real bathrooms (it needed to be said twice). They even have Kozy Kabins in addition to campsites (yeah okay, I know the K’s are a little much) if you prefer the “glamping” life.

The people I meet at KOAs are some of the coolest people I know. I’ve been given a beer by a guy biking across the United States, I’ve shared a fire with a couple spending their retirement traveling to the world’s most remote places in their minivan, and I’ve had my parking spot taken by someone who ran a marathon every weekend for an entire year.

Camping Tips: Grit next to lake

If you’re not super keen on remote camping or if you’re new to the camping gig, KOA’s are a great, secure option that will still save you $100+ on a hotel.

2. Bring your pillows

I know they take up a ton of space. I know it’s cumbersome to haul them around and to try to keep them in your car with your other camping things. I know they get dirty. But please, FOR THE LOVE OF GOD, bring your pillows!!! C n I forgoed pillows for literally years. I’ve used sweatshirts, sleeping bag stuff sacks, and sometimes, well, C. But C convinced me (probably because he was sick of being demoted to mediocre pillow status) to bring our pillows on one of our camping trips and WOW GAME CHANGER. I slept like a baby. At home, your full-sized pillow is simply another bedtime accessory. In a tent, your pillow becomes a beautiful angelic beacon of luxury.

I AM NOT EVEN BEING DRAMATIC. Pillows are game changing.

3. Get a Sleeping Pad

All you REALLY need to camp is a tent and a sleeping bag, but there are a lot of expensive things you can buy for camping in addition to these two items. REI has discovered this and made a v successful business model out of the concept. But I promise you, your adventuresome lifestyle is NOT proportionate to the amount of money you spend on your camping gear.

Camping Tips: Grit by River

However, there is one thing I would say is worth investing in, and that is a sleeping pad. For one, it prevents you from feeling every lump and bump of the ground below you, but even more importantly, it elevates you off of a very, very cold ground. You’d be shocked at the temperature difference between a night with a sleeping pad and a night without. The affordable ones are a pain to travel with because they’re huge, and the ones sized for ease of travel cost a small fortune. Pick your poison and get one.

4. AUDIO BOOKS!!!!

This was a game changer for us. You’d think that after spending a day in the fresh air wiggling around in the mountains, it would take approximately 0.5 seconds to fall asleep. ALAS that is not often the case. Sometimes, campsites are really close together and you have rowdy neighbors. Sometimes, campsites are really far apart and you’re left questioning if every last noise you hear was just the wind? Or perhaps a bear? And sometimes, your all adrenalized from an epic day of adventuring and sleep is the furthest thing from your mind.

But when the sun goes down at a campsite, your activity options are limited. Especially these days, campfires are limited, and sometimes I just don’t need to spend 10 days smelling of campfire. And beyond that, there aren’t many activities you can do when it’s dark and freezing. But what you can do when your nestled in a dark tent under 15 layers of sleeping bag insulation? Listen to an audio book.

Camping Tips: Bear in campsite

They require almost zero battery from your phone, they don’t need data to play, and they can be set to a sleep timer so that, if after 15-minutes of being distracted from bear noises you fall asleep, the book will stop playing and your battery will be saved.

5. Desperate Times Call for Nyquil

Finna be real (remember when I said I would stop saying “finna” and then I didn’t actually stop saying “finna”? Me too, good times) even when you have a delish sleeping bag, a pillow suited for kings, and an expensive af sleeping pad, when it’s cold, you’re sleeping on the ground, and you’re protected by nothing more than some weird techy material fabric teepee, it can be very hard to fall asleep. And even harder to stay asleep.

In dire situations, C n I will use Nyquil. People always holler at me for this one and I get it, Nyquil isn’t exactly a “natural” way to enjoy our natural world. But look, if I spend multiple nights sleeping on and off in a fit of distress and wake up in the morning with MAYBE 3 hours of restful sleep, I’m not going to have the easiest time enjoying the natural world either.

Camping Tips: Reflective Lake

Sometimes you just need some mf sleep. And in those times, Nyquil will become your bae. Everything and more. Give me Nyquil or give me death (or give me a night in a hotel room).

6. ALWAYS Get a Decent Cup of Coffee

THIS. IS. IMPORTANT. If you are a coffee drinker, getting a good cup of coffee in morning will MAKE OR BREAK your day. But how you ask?

Well here’s a couple caffeinated pro tips: The lodges in the National Parks (that cost $$$$ to stay at) are open to everyone and you can roll out of your sleeping bag and into the lodge for a cup of coffee and a minute to warm up.

Camping Tips: Biodynamic Instant Coffee

If you’re in the middle of nowhere, make instant coffee your friend. You can get a cup of hot water at almost any gas station, or you can make one on your camping stove. And having your own great instant coffee is a game changer. My personal recommendation is Biodynamic Coffee by Holistic Roasters. They sent me a couple boxes to try a few months ago and I am officially hooked. All their packaging is compostable, their beans are grown without herbicides, fungicides, pesticides, or chemical fertilizers and they stand behind their policy by putting more into the land than what they take out of it. HOW FITTING to sip on some eco coffee whilst enjoying the natural wonders of our beautiful planet 😊

Traveling to new places and spending time outside is so important for mental and physical health. Don’t let the fear of camping hold you back! Take these camping tips and explore away, internet friends!

Filed Under: Lifestyle Tagged With: active lifestyle, camping, car camping, comfy camping, explore, hiking, outdoors, road trip, travel

Healthy Gingerbread Protein Cookie Cakes (grain-free, gluten-free, refined-sugar-free)

November 6, 2019 by Margaret Phillips

A protein-bar-alternative trail treat! (And an adorable/delish Fall recipe 😊)

Healthy Gingerbead Protein Cookie Cakes with Bone Broth on wood plate.

You guys know by now that C n I need snacks. Stacks on stacks on stacks of snacks.

And if C n I need stacks of snacks when we’re living that couch life, you can only image the number of snacks we need when we hit the trails.

Healthy Gingerbead Protein Cookie Cakes with Bone Broth in rustic serving bowl.

I have nothing against conventional protein bars, but C, who typically hikes downwind of me, most certainly does (heh heh #marriage). IDK WHY MAN, they surely work in a pinch, but they’re hyper processed and never leave my tummy feeling particularly good.

And, when we head out, it’s almost always for the entire day/days at a time. You know what sounds okay? One protein bar. You know what sounds like an apocalyptic disaster of the stomach? 4 protein bars.

Healthy Gingerbead Protein Cookie Cakes with Bone Broth on beautiful blue serving board.

So I have some favs trail treats that I can batch make in a jiffy that 1. Don’t need refrigeration, 2. Taste like, well, a treat, 3. Hold up in my backpack, and 4. Give C n I the energy we need to climb mountains, literally.

Close up of the inside of a Healthy Gingerbead Protein Cookie Cakes with Bone Broth.

These Healthy Gingerbread Cookies Cakes are really a banger to start on. They are a grain-free, refined-sugar-free one-bowl dish (HOLLA), and they use basic ingredients that I keep stocked in my cupboards. The cookie cakes pack a balanced punch of protein, fat, and carbs that keep our tummies happy and our moods high 😊

But what’s the secret adventure-fueling ingredient, you ask? Bone broth! (In the form of Ancient Nutrition’s bone broth protein.) Because we hikin, but we want glowin skin too you know what I mean??!?

Health Gingerbread Protein Cookie Cakes on the trail at Mirror Lake

And no, you don’t need this Nordic Ware cakelet pan to makes these Healthy Gingerbread Cookie Cakes, but HOW FREAKIN ADORABLE is it when your trail snacks match your trail? It’s… it’s just… TOO MUCH. But you can also make them as cookies or in a mini cupcake pan 😊

See below for the recipe! Can’t wait for you to give ’em a go!

Healthy Gingerbread Protein Cookie Cakes

Grain-free, gluten-free, low-carb, high-protein
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 12 mins
Course Breakfast, Dessert, Snack
Cuisine American, holiday
Servings 14 Cookie Cakes
Calories 155 kcal

Ingredients
  

  • 1/2 cup almond flour
  • 1/8 cup coconut flour
  • 1 tbsp coconut sugar
  • 1 tsp baking soda
  • 2 tsp ground ginger
  • 1.5 tsp cinnamon
  • 1/4 tsp cloves
  • 2-3 tbsp Ancient Nutrition Vanilla Bone Broth Protein (can sub any whey protein)
  • 1/3 cup almond butter (can sub any nut butter)
  • 1/8 cup molasses
  • 1 egg
  • 1 tbsp coconut oil (melted)

Instructions
 

  • Grease your pan (can use a cookie sheet, mini muffin pan, or cakelet pan) and preheat your oven to 350F.
  • Combine all ingredients in one large bowl.
  • If your using a pan, fill pan 3/4 full with dough. If you're using a cookie sheet, make approx 1 tbsp size balls on greased cookie sheet.
  • Bake 12-15 minutes or until the top of your cookies/cakes/cakelets start to brown. Cookies will take less time so start checking on them at 9 minutes. Remove from oven, attempt to not immediately devour, and pack into your adventurin' daypack 🙂
Keyword breakfast, dessert, easy, fall, ginger, gingerbread, healthy, healthy dessert, holidays, one-bowl

Filed Under: Breakfast, Dessert, Recipes, Snacks, Trail Snacks Tagged With: bone broth, cake, cookie, fall treats, gingerbread, gluten-free, grain-free, Healthy snacks, refined-sugar-free, snacks, travel snacks

Home Exercise Program : Resistance Band Shoulder Workout

November 5, 2019 by Margaret Phillips

Serving some moody af lighting for today’s 15 Minute Monday Resistance Band Shoulder Workout on this… errr… Thursday… 🙄😬 (what I’m human okay??) because ya girl’s outdoor workouts have come to an END for the season😟😳 It has been snowing for a solid 72 hours here and the wind in Wyoming… it’s… real *shudder*🥶 Holla for a home exercise program!

But that’s A-OKAY because this workout had my shoulders screaming so loudly that by the time I finished, I didn’t know if I was inside or outside or breathing or on fire🔥💁🏽‍♀️🤗 Oooooo Bessy, it’s only 15 minutes, but it burns so good.

Luckily I can still rock my muscles with an at home banded workout because LET ME TELL YA, my VW beetle sure as hell isn’t going anywhere in this snow🙄😑

A little bit of HIIT, a little bit of booty, and a whole lot of shoulders. See below for an Instagram post with videos of each workout and a quick description of the moves!


THE BURN🔥

Pike Press Ups: Take your time to nail your form!! Come into an elevated plank and lift your hips high into the air. Lower your head towards your hands, only as deep as your ability allows!

Squat and press: I can’t even tell you how much these cloth bands elevated my at-home workout game. If you don’t have a band, feel free to use any form of weight (hand weights, kettlebells, water bottles, small children, etc.)

Laying Shoulder Pulls: The key to this move is to be continuously pushing out against the band with your arms as you pull your hands towards and away from your head. Use a hand towel if you don’t have a band n prepare your delts from some serious DOMS.

THE MOVEMENT🕐

Burpee to Lay Down Push Up: This is not a speed game. Keep your push up controlled, and really explode at the top with power.

https://www.instagram.com/p/B4SKlJdjqqp/?utm_source=ig_web_copy_link

Filed Under: Fitness Tagged With: at home workout, at home workout program, home exercise program, resistance band shoulder workout, shoulder workout, workout

Home Exercise Program : Booty Burner

November 5, 2019 by Margaret Phillips

You guys know I can’t get my 🍑 to the gym on Mondays, so instead, I’ve been doing hella #spicy 15-minute at-home workouts focused on a body part of my choosing. They’re fast, they’re fun, and they’re powerful. Just what I need to get going on a Monday.

So I’m bringing these 15 minute at-home workouts to the blog! A fun little at home exercise program to help supplement the workout program I already have on here. And it only seemed right to kick things off w a booty burner😏😏 Especially since C n I literally FROZE OUR 🍑s off in the Tetons this weekend n thus need to build them back up🙄

You don’t need any equipment for this workout but feel free to add a band for some added difficulty. I used my lightest band and my glutes were WEEPING.

If you only have 15 minutes n want to get a serious burn/sweat going, then this is the workout for you. OR add it as a killer burnout on your next leg day😅 ur glutes will thank me l8r.

The workout is below with a link to Instagram for videos of each move. Let me know if you give er a go🤗🤗

And Insta videos of these best glute exercies ever are available here:

https://www.instagram.com/p/B3mZtwCjAZy/?utm_source=ig_web_copy_link

Filed Under: Fitness

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