Wednesday, August 24, 2011

Thank you Eller's!!

While the girls have been at school... this is what has been occupying my time for the last week or so.

Cory Eller serves in the Oklahoma National Guard 45th Infantry Brigade.  If you were not aware the 45th's deployment to Afghanistan this summer was Oklahoma's greatest number deployed (around 3400) since the Korean War.  The 45th is currently still serving a one year deployment...

Cory's wife Jackie has recently given birth to their baby boy. At the end of Cory's 2 week leave from Afghanistan I was able to capture some heartsmiles with my camera before he returned.  Enjoy these moments of the heart...

Thank you Eller Family for all of your sacrifices you continue to make for our country.

Monday, August 22, 2011

Sophia was Baptized!!!

We were so excited and very blessed to finally be able to baptize our Sophia.  We would like to celebrate her journey with this video... the baptism begins at 7minutes 54seconds:

We take our commitment to our girls and their path and journey with God very seriously and give thanks every day that HE has blessed us with them. Thank you for letting us share this special moment with you.

Monday, August 1, 2011

New Favorite!!!

I cannot get enough of this new book.  Many of you have requested that I come to your house go through your pantry and then take you shopping... Oh how I would love to do that for each and every one of you.  But if you live miles and miles away and/or we are not able to get our schedules matched up here is the next best thing!!!!

I cannot say enough about it.  I would like to purchase a crate keep them in my car and hand them out to everyone I know.  

Essentially it is a cookbook filled with great pictures of recipes anyone can prepare and enjoy (egg muffins, paleo pizza... to name a couple).  But something I wasn't expecting from this book was an AWESOME get started guide that includes how to clean out your pantry and then re-stock it with paleo essentials, weekly grocery lists for a 30 day paleo meal plan, then a two weak lunch menu for your kiddos too and lastly an at home exercise section.  It truly answers almost ALL the questions that we are asked about of our own paleo and crossfit lifestyle. 
The other thing I love is she shares her story of how her journey began... she was not a person who worked out all of the time, she has 3 kids... had just lost her mother to cancer.... she was out of shape... she was YOU... she was ME... she is someone for one reason or another we can relate to.  Every time I open the book I feel like Sarah is in my kitchen chatting about what she is going to fix for herself and her family that night and we are swapping recipes!  

Hmmm... maybe I should get a little more adult conversation in during the day... 

My point is she makes it interesting and simple to understand.

Anyway I have made a couple of recipes from her blog Everyday Paleo and Garth and the girls have eaten it up!!!  Here is the first recipe we made from the book:  Seafood Enchiladas...

So delicious!! Seafood not your thing?.?.?. this recipe could be made with seafood or chicken or any other lean meat of your choice!  The red enchilada sauce was tasty.  We had steamed broccoli and avocado with ours to balance our plate. Garth barely had enough leftovers the next day for lunch.

So if you are not sure what is for dinner tonight, why not try one of Sarah's Everyday Paleo recipes for you and the family????? 

I think I would like to try and make every recipe in this book... the Everyday Paleo version of Julie&Julia????

Tuesday, July 26, 2011

Busy, Busy, Busy

So we have been enjoying every minute of our summer!

Visiting with friends and family, waiting for the baby to arrive and started a little dining room makeover to name a few things.

The girls are now in swimming lessons every day here at the house so that is keeping us close to home for the next few weeks but I don't think they mind one bit as long as they get to swim.

Here are a few pics of our summer so far! Hope you are enjoying yours as much as we are... STAY COOL!!! And find some WATER!!

Monday, July 4, 2011

Happy 4th of July!!!

Thank you Kinsey Renfrow and Jonathan Harry for your service right now in Afghanistan!!!!  And of course thank you to all who have ever served and your families!!! (And you too EARL WILLIS!!!)

Mom tried to take some pics of us for the 4th... ahhh here is what we got.

We hope it gives you a good laugh and that you enjoy your holiday weekend.

Thursday, June 30, 2011

Why, Why, Why...

April Working hard on her kettlebell swings
So I have a client that is making great strides on her new journey of clean eating and crossfitting. 

I am not a doctor I am not a scientist but I do love to do research. I do realize that anyone can put up a website and provide information that supports their claims.  So, I am not claiming that this is the end all be all way of doing things.  I am saying this makes the most sense to us. When we applied it to our life we saw and felt results we never dreamed of and now sharing that experience with April reinforces that feeling everyday I see her succeed.

April is making such great strides that many people in her life are turning their heads, scratching their noggins and asking... "Hey April, What are you doing?  What is different?"  When pressed April will answer and is quickly  bombarded with comments like... "You do WHAT??? or You should be able to do or eat X, Y, or Z!"  There are a lot of people who truly want to understand what she is doing but she has had a lot of nay sayers bringing her down because her new path is not the "norm" for weight loss and fitness.  

With all of the questions and comments April was having to answer she asked if I could put it into an email and she could just forward it on.  So, I did and what is below is the email I sent to her.  

Again, I encourage all healthy weight loss and fitness this is just a summary of why we have chosen to change our habits to clean eating and crossfit.

April after one of her workouts...
she gives it her all every time!



Why Paleo, Why no Grains & Legumes or Carbs or dairy?

Tuesday, June 28, 2011 12:52 PM

The simple answer is this. Sugar is the enemy... Believe it or not sugar is everywhere.  For example once eaten your body turns CARBS into SUGAR...

The consumption of any carbs creates a spike in insulin and thus the erratic cycle of high blood sugar and low blood sugar begins. Feeling hungry then eating cereal grains/legumes/processed food-type-carbs then crashing... you are hungry again and the cycle starts all over... and your blood sugar levels are on a roller coaster ride.  Unfortunately processed carbs are the foundation of the typical American Diet... and as we all know most Adult Americans are overweight :( 

By avoiding excess processed carbs like grains and legumes your body is spared these blood sugar spikes and crashes and leaves you feeling fuller (and happier) longer and allows your metabolism to run more efficiently.  You get your energy from the food God put on the earth for us... LEAN proteins; Vegetables (which are favorable carbs) give you vitamins, minerals, calcium and fiber; Healthy fats like nuts are also a great energy source.

My favorite description of the Paleo approach can be found on the Whole9 site:
I eat “real” food -- fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important -- I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.
It’s not a low calorie “diet” -- I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you’d imagine. Fat isn’t the enemy -- it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way.
Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body. It’s been doing great things for my energy levels, body composition and performance in the gym. It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.

For the science and technical facts behind the way I eat and why visit these websites:

Grain info:

Dairy Info:

SODA, DIET OR REGULAR: (this was not in the original email because it was posted today but I would have included it as well)


Friday, May 13, 2011

To Tame a Toddler...

We recently took a quick trip down to Stigler to see Nannie.  I wanted to take this opportunity to test out my camera since I just got it back from repair land.

I dressed the girls up and we made it down and Izzy had other ideas for pictures... The camera brings out the silliest and worst in both of my little toddlers...  

Here are some pics of the day... I didn't edit them so they are pretty raw.  But their expressions say it all!

Monday, May 2, 2011

remember us???

Well I must say since the announcement of baby number 3 things have been crazy.

With this baby the first trimester was a very nauseous blur.  Think constant state of car sickness or being hung over without the relief of just... you know... throwing up? Then, I also had serious headaches that were the type only a nap or sleep will cure.
With Izabella (our first) I had one incident of nausea and with Sophia (our second) I had a couple weeks of light nausea.  Headaches with both.  So... what does that mean??? Does it mean we are having a boy this time around??? Nah... I just think it means I am older and the older I get the harder it is on my body. Who knows... I guess we will just have to wait and see.  Stay tuned until the end of September.

Garth has been in Kansas the last 3 weeks during the weekdays and that has made it difficult to workout.  I am embarrassed to say I haven't been to a workout in awhile. I went last week for the first time in 4 weeks. And I also did a workout here at the house.  So, this week I am going to try to do better.  I have started training a girl during the week and she is making great progress.  I am looking forward to making a post about her later... something else to stay tuned for ;)

So the other thing that has caused a lapse in posting is... my camera was acting up and I had to ship it off for maintenance.  It's back now and we will have to see if I approve of the "fixes".

Izzy turned 4 on Saturday and we had a family party for her I am posting a couple of pictures below.

It's good to be back posting... I am feeling much better and ready for the summer!

Monday, March 14, 2011

Alive & Well...

Well, today is an emotional day for the Renfrow Family.  Our Kinsey left this morning for her 10 month tour in Afghanistan as a Marine.
On her last visit home we went to Nannie's.  It was a good day filled with laughs, hugs and of course a few tears.
We ask that you pray for her safety along with the safety of all those serving in any capacity.

Here are a few memories from that day as we wish her the very best...

I chose this song again because it seems so fitting for our Marines... Alive and Well... that's all that really matters.

Non-YouTUBE format

Monday, February 21, 2011

Got your back...

Garth made the CFJ page again... well the back of him did anyway.
This weekend we took the girls to LaFortune Park.  They rode in the jogging stroller while Garth and I ran and then their reward was playing on the slides and swings when we were finished.
Such a beautiful weekend!

Thursday, February 17, 2011

My ups...

I thought it only fair that since I posted Garth's picture from the CFJ Website that when they posted mine today I pass it along.

Here are my up skills!! I have to tell you that I am so afraid of ANY kind of jumping... This picture makes me look like I am jumping really high... let's go with that for today ;)

It's beautiful out there... what are you going to do to enjoy?

3-2-1 GO!!!

Tuesday, February 1, 2011


We are SNOWED IN!!! According to the local weather man Travis Meyer 13.2" of Snow in Tulsa so far and still falling!!!

Here are a few snapshots of the day so far.  We hope you are staying warm!!

Thursday, January 27, 2011

Zumba or CrossFit????

To Zumba or To CrossFit...
I know many ladies out there who love to Zumba.
I have a hilarious friend who is a Zumba instructor in the Tulsa area. She travels all around the US going to Zumba get togethers and fundrasiers. It always looks like so much fun. Today she sent me the link to this video and I have been rolling on the floor laughing!!!!

Those of you who are CrossFitters will totally get it and then those of you who Zumba will also get it!


Tracey I think it's time for a THROW DOWN!!!

Wednesday, January 26, 2011

Rescue me...

If ever there were a moment that my husband needed to rescue me by carrying me above his head I now know he could do it!

See for yourself!!

This is Garth lifting 135# overhead 30 times in the workout "Grace"

The picture was posted today on CrossFitJenks

Now, since he would only be rescuing me once and I weigh less than 135 I don't think he would be making this face. But knowing this I can sleep easier ;)

Tuesday, January 25, 2011

Mix it up...

Never would have put these ingredients together but it was yummy!!!

PS I didn't take this pic ;)

The girls loved it and so did I!!!

Monday, January 24, 2011


Someone once told me that Monday is National Diet Day...

I thought really, I don't remember hearing that? And then they went on to say...

Yeah, EVERY Monday is National Diet Day...

The person was highlighting the fact that we all put things off until the perfect time.
Like to start something on a Monday will make you more successful??

I think not.

The point is to start... start at lunch today, start at dinner... start by not going for the extra snack after dinner tonight...


Here are a few resources and guidelines that we use and work for us. Maybe some sound extreme to you... ease into it... see how you feel.

Our guideline
Eat clean meat and vegetables, nuts and seeds, some fruit, little starch and no sugar and... and in our house little to no dairy

The Paleo Diet Cookbook by Dr. Loren Cordain (don't let the word diet scare ya... It's really a cookbook with explanations on why he agrees with Paleo)

The Paleo Solution by Robb Wolf

The Primal Blueprint and Cookbook by Mark Sisson

The Gluten-Free Almond flour cookbook by elana Amsterdam

Websites: (click the eat primal tab for great recipes)

Everyday Paleo
(great quick recipes) (the FAQ AND TOOLS tabs are very helpful) this is my favorite for beginners!!!

Wednesday, January 12, 2011

Body Move'n...

So... today's WOD

3 rounds for time of:
6 Muscle-ups
30 Wallball shots (Men 20 lb ball, Women 14 lb ball)
12 Handstand push-ups
15 Power cleans (Men 135 lbs, Women 85 lbs)

Natalie's Modifications...

Muscle Up: 6 pull ups and 6 Ring dips with skinny purple band
HSPU: did Pump ups
Power Cleans: 65#
Wall Ball: was 10# or 12#?
Time: 28:07

Highlight of the workout for me....



This is a big deal to me!!!!! I could actually see the bar below or at my chin!!!

It has taken me over a year but I can now do it!!! I am stringing them together and getting it done.

My goal for the year is to get stronger and to continue my clean eating. I want to do things at the RX'd (prescribed) weight by the end of the year...

Easy Day Peeps!