What's For Dinner?There is one question that every single human on earth asks themself every single day. What's for Dinner? We all must eat. Some of us cook for ourselves and others have their food cooked for them (lucky you!) But, we all must eat. What should we eat? Eat real food, not too much, mostly plants. Yep, we need plants. We need fruits and vegetables, in their whole form, not processed into some unrecognizable concoction and sold to you in a plastic container. Eat plants as they were when they came out of the ground, off the stalk, stem or vine. Cauliflower is a magic vegetable. It readily takes on the flavors of spices and seasonings. One of my favorite ways to eat it is roasted in Buffalo sauce. Here's a great recipe to try from the Spartan kitchen. Happy eating! Speaking of Spartan. Did you hear the good news?!?
The Montana Spartan race is coming to BOZEMAN in June! That's right! Crosscut Mountain Sports is hosting the Montana Spartan Race Jun 1-2, 2024. To help get YOU ready we are offering an 8-week training course starting April 3rd. We have a code for a FREE RACE ENTRY for anyone who signs up for our training course before Jan 30th. Our training course meets Wednesdays at 6:30pm at the gym and Sundays at 4:30 out in various parks and wild spaces around Bozeman. The 8 week OCR training program is $299 and starts Wednesday, April 3, 2024. REGISTER BEFORE JAN 30TH AND RECEIVE A FREE SPARTAN RACE ENTRY!
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Test Your Fitness at the Montana Spartan Race!Did you hear the good news?!? The Montana Spartan race is coming to BOZEMAN in June! That's right! Crosscut Mountain Sports is hosting the Montana Spartan Race Jun 1-2, 2024. To help get YOU ready we are offering an 8-week training course starting April 3rd. We have a code for a FREE RACE ENTRY for anyone who signs up for our training course before Jan 30th. Our training course meets Wednesdays at 6:30pm at the gym and Sundays at 4:30 out in various parks and wild spaces around Bozeman. This training program is designed to develop the strength, speed, endurance, and coordination that is your birthright as a human being. We integrate mental toughness training, and injury prevention into obstacle-specific training to ensure you are mentally and physically prepared for any challenge. What you can expect during this course: The 8 week OCR training program is $299 and starts Wednesday, April 3, 2024.
REGISTER BEFORE JAN 30TH AND RECEIVE A FREE SPARTAN RACE ENTRY! Your Period is Your Super Power
Last year I completed Dr. Stacy Sims online Menopause course. I learned SO MUCH about female hormone cycles. Dr. Sims asserts that women are not small men and what I learned in the course certainly emphasizes that!
Obviously, the biggest difference between men and women are our hormones. We women have an amazing and fantastic super power, it is the regular hormonal shifts of our menstrual cycle. It really is a source of POWER and not a curse! There are four distinct phases to our menstrual cycle. Tracking your cycle can help you harness your super power and understand what is happening to you in each phase. Week One: Early Follicular or Menstrual Phase - sex hormones are low and we adapt especially well to training. This is when we are actively bleeding. This is a great time to set new PRs and lift heavy shit. Here are Dr. Sims's tips for this phase. Performance tips: Take advantage of your hormonal profile and be sure you're well fueled and go for it. Even with heavier bleeding and cramping, a few sets of 20s sprints will help promote a boost in growth hormone and anti-inflammatory responses, to help get through these few days; but if you feel like you need to rest, go for it; listening to your body is key
Week Two: Ovulation and Mid-Follicular Phase - When you ovulate you get a surge of estrogen, an anabolic hormone, which means we build all the muscle and get STRONG during this phase. Here are Dr. Sims's performance tips for this phase. â
Performance tips: Some women may feel flat around ovulation and then bulletproof a day later; others feel the opposite. Take advantage of this bulletproof feeling and nail your lifts. Sleep has a performance boost here too. Your core temperature is at its lowest point when estrogen surges, which can help you get into a deep, restorative sleep
Week Three: Early-Luteal Phase - The body prepares for a potential pregnancy by increasing both estrogen and progesterone. This reduces our training adaptations and we may experience low energy. This is a good time to not push the lifting PRs and go for moderate intensity in our workouts. Showing up is a win in the early-luteal phase. Here are Dr. Sims's performance tips for this phase.
Performance tips: Progesterone's main job is to shuttle glucose and amino acids away from the liver and skeletal muscle to build a lush endometrial lining. This increases your energy needs slightly, so you may feel you need to eat more. Make sure you fuel well in and around your training to keep out of a low energy state, and to signal muscle synthesis, not breakdown!
Week Four: Mid-Luteal Phase - This is HIGH PMS time! Bloating, cramping and all the other symptoms are making life challenging. This is a great time to allow yourself to work on technique and reduce intensity. Give yourself permission to go at 70% effort during this phase. Here's what Dr. Sims advises:
Performance tips: If you experience significant PMS symptoms, you can try countering the inflammatory responses that create these: taking 250mg magnesium, 45mg zinc, 1 gram of omega-3 fatty acids, and 80mg aspirin or white willow bark
If you still have a monthly cycle lucky you! You can track it on your Whoop or with a Period Tracking App. By knowing your hormonal shifts you can learn WHY you feel the way you do and make appropriate decisions about your training. You can also give yourself some GRACE!
For those of us in menopause we have a wholly different hormonal shift and I'll explore that in the weeks to come. â
Click here to read the entire article on understanding your menstrual phase.
Here's to being informed and being a women in total control of herself:) â John Cochran, Why do You Train at True Spirit?1. What was your fitness life like before you started training with True Spirit CrossFit?
I had not had a training program in my life since I was in my mid 20's. I was intimidated by the word "crossfit" and thought that there was no way I could even get started. I had watched the competitions on tv occasionally and was so far from that place. 2. What brought you to True Spirit CrossFit in the first place? I slowly got more and more out of shape while chasing dollars and working on a computer. Long days and lots of hours working put me in a tough spot. I hated the public gym scene and could never stay motivated on my own. I saw a short video on Facebook and after watching all the drug commercials then law suits from the drugs over and over on tv sent me to TSCF. I was intimidated and unsure but Leslie was accommodating and supportive and helped me get going. 3. What was your first impression? Has that changed? My first impression was that I was joining a family of like minded people who were supportive and helpful to each other through fitness. There is nothing intimidating about TSCF and is an enjoyable part of my life. 4. What was the first thing fun or positive thing you experienced while training with us? I love rowing! Im also much stronger than I was 2 years ago and much more flexible and mobile. I can pursue my outdoor activities with no fear and I feel like Im 30 years old. 5. Are you working on any special CrossFit related skill now? I'm working on showing up. That phrase rings in my head all the time. I fish and bird hunt and frequently Im gone for a week but then jump back into the routine. It can be hard if you happen to show back up during a heavy week. Ive survived over 200 classes and I look forward to the next 200. 6. How has you life changed since training with TSCF? I feel much better than I did. My mobility and flexibility are way better and I still have a long way to go. I just keep trying and working on my skills slowly and with as much consistency as possible. 7. What's your favorite True Spirit CrossFit memory? My favorite memory was a recent 360 deadlift workout that I absolutely felt 100% and did well. I felt like I belonged in that place at that moment. Most of the time I feel like a fish out of water flopping around on the floor in the gym. Yes struggling for air the whole time! |
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