Weekly Meal Planning Part 2What's for dinner? A few Friday's ago I explored how this question, that we ask ourselves and that others ask of us, can strike panic in some and be #nobigdeal for others. I'm a firm believer in having a plan. After all, a failure to plan and is plan to fail. This is true of everything in life. If you're trying to get control of your nutrition, a failure to plan can be disastrous. One of my 2023 goals is be organized. I have a cool new 1Thrive Command Center and I LOVE, LOVE, LOVE writing my weekly meal plan on it. That meal plan is just for dinner. But, sometimes, especially if your goal is to change your body composition, you need to plan more than just dinner. I was happily surprised to see that 1Thrive provides a free daily meal planner in addition to a weekly dinner planner. For some of us, this kind of rigidity can be overwhelming. That's ok. You do you, boo. For others, this is the kind of organization we need. After all, having all the answers in front of you makes the test much easier:)
So, now that we want to plan a week of daily meals, where do we begin? Check out this amazing resource from 2019 that I just discovered this week. Where have you been all my life COOK90: The 30-Day Plan for Faster, Healthier, Happier Meals? COOK90 is 90 day cooking challenge from folks at Epicurous (one of my ALL TIME favorite recipe resources.) I don't know how I missed this for the past 4 years, and I'm sure glad I found it now! You can certainly order the COOK90 book and get ALL the recipes for breakfast, lunch and dinner. Or you can follow along on Epicurious.com. I'll get you started. Let's just jump right in on the recipe for Jan 20, steak with crispy broccoli. Click on the image below for the crispy broccoli recipe. Make your own favorite steak or use this past #foodiefriday recipe.
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Our gym has competed in the Row'd Royalty competition since it's conception in 2015. That's fantastic! We have a strong rowing culture in our gym because I was a competitive rower and Heidi, who coached for us for may years, was a coxswain for University of Rochester. Between the 2 of us we taught most of you to row well and it shows! I started rowing my freshman year of high school in 1986. I lived in Virginia where most high schools had a crew team. When I moved back to California I rowed for Capital Crew out of Sacramento. After I got out of the military and transferred to UC Davis I competed on the crew team until I graduated in 2000. Rowing is special because while it's an endurance sport, it requires power and speed. I think it develops athleticism, endurance and stamina better than running or cycling. Unlike running, and to some degree cycling, rowing favors a more powerful and stronger athlete. Competitive rowing be it in high school, college, or elite level, is divided into 2 weight categories. Lightweight men's crews are made up of men who are 160lbs or less and Openweight crews can be any weight. Lightweight women's crews are women less than 130lbs and Openweight crews can be any weight. The reason for the weight classes is simple physics. If you recall Newton's second law, mass and force direct acceleration. If you want something to go faster, you need mass and that mass needs to be strong! A strong heavier weight person can apply more force than a strong lighter weight person. In rowing, force be it applied to the oar in the water or the handle on the erg moves the boat. The faster you can accelerate and move the boat, the better our chance of winning. Physics matters. What makes the Row'd Royalty competition unique is that it's based on height, rather than weight categories. According to the RR founder, "Through my experience of coaching indoor rowing since 2005, I have learned that the biggest difference in an athlete’s performance on a Concept 2 erg is height, which primarily affects the length of the pull. In order to make our competition more inclusive AND more competitive, we created the “Standard” and “Tall” categories." That's why we encourage all of you to compete in Row'd Royalty. It's fair and inclusive because ALL of you can row! Here's how our TSCF Crew finished after the first week of competition. Teams
This is the largest TSCF crew we've ever had with 15 gym members and one guest competing. We also have THREE teams, our most ever! Thanks to everyone who is officially competing and to all of you who are rowing your hearts out every Friday. You all are amazing! Tomorrow's Row'd Royalty workout is released today (Thursday) at noon. What are your predictions? Long, short, sprints again? Share in the comments.
Is Sitting the New Smoking?
Sitting is something we do A LOT! By some estimates we sit up to 10 hours a day. All of this sitting has impacted our health. In fact, some folks say sitting is the new smoking.
I have explored the negative health effects of too much sitting. For some of us, a standing work station is unrealistic or the nature of our job requires a seated position. There's good news for all of us obligatory sitters! A mere 5 min walking break every 30 mins can offset the negative health impacts of prolonged sitting. Researcher Keith Diaz of Columbia University Medical Center and his colleagues, "found that a five minute walk every half-hour was able to offset a lot of the harms of sitting." People who moved five minutes every half-hour, saw blood sugar spikes after a meal reduced by almost 60%, according to his study. Another researcher, Kathleen Janz, professor emeritus at the University of Iowa, says that "people were in a better mood because they took those breaks." WHAT'S THAT!?! Short 5 min walking breaks can improve our blood sugar, improve our metabolic profile AND improve our mental health? Sign me up! Many of us get our CDC recommended weekly 150 minutes of moderate-intensity physical activity via CrossFit classes. However, we may find ourselves sitting the rest of the day. No matter what we do for an hour in the gym, it's the remaining 23 hours of our day that can cause so many other issues. If sitting is something you find yourself doing for more than 30 mins, get up and move for just 5 mins. You'll feel better AND you'll be happier:) Win! Win! âClick on the link below to listen to the entire 4:24 min story on NPR. You can do this during one of your 5 min walking breaks today! Usually I highlight a member on #transormationtuesday blogs. For the past few weeks I've been sharing with you tools to help you create your own #transformationtuesday story. It's natural at an auspicious transition time, such as the New Year, to commit to a resolution or try to establish a new habit. Most research shows that the second Friday in January is the fateful day when most of our annual commitments start to crumble. Holy Moly! That means most of our best intended "This Year I will..." statements we made on New Year's Day will failed by Jan 15. Surely there must be a way for us to stick to our resolutions? Yes, there is. For one, you can make better goals. Check out this blog post on this very subject. You can also harness the positive power of MOMENTUM to help you stay motivated. Many folks erroneously believe that those who successfully lose weight, or quit drinking, or quit smoking, or stick to a fitness routine have some deep well-spring of intrinsic motivation. Nope, successful people create small, consistent wins that help them build a streak to keep them motivated. Consistency creates momentum and momentum creates motivation. Think about it, when you are starting something new, a small success feels so good that you want to continue. This is true for everything in life. All you need is one small win, then another, then another, string together a bunch of consistent small wins and you're on your way baby! That's the idea behind a very cool app called Habit Share. Habit Share helps you create daily wins and celebrates your success. It's available for Android and iPhone users. You can see that I have created 2 daily habits for which I want to create a winning streak. At the end of each day, or whenever I complete the daily habit, I check it off in Habit Shares and I get rewarded. The longer my streak continues the more I feel like I'm winning. I also like how Habit Share tells you the percentage of time you've completed your habit. Sometimes we just need to get a 70% streak for something to become established.
You can use Habit Share for daily, weekly or monthly habits. You can also set it up to help you break bad habits like smoking, gambling, etc. You can set reminders and totally customize it for your life. It's pretty darn cool. Click on the image above to learn more about Habit Share and download it your phone. |
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