4/1 Foodie Friday!
YES! We made it to Friday! We had winter, spring, summer and fall everyday this week! I don't know about you, but I'm ready for the weather to make up it's mind about which season we're in. Then to top it off we had an excellent chance to see the aurora borealis Wednesday night and it snowed. Perhaps it's really just been a week of April Fool's jokes?
The recipe I'm sharing with you today is no joke, it's roasted beet & lamb quiche with spelt crust. It just bursts with flavor and celebrates spring. Feel free to substitute ground goat from Farm 51 for the lamb. It's courtesy of dishingupthedirt.com. Click on the image below for the recipe.
3/30 Wellness Wednesday
Wellness Wednesday - Breathe Your Way to Relaxation
I'm continuing our #coronaversary by revisiting the blogs I wrote from 2020. It's pretty cool to see the health and wellness practices I shared with you as the world was shutting down, are just as relevant today after our world has opened back up.
Two years ago this blog shifted to provide you with ONE thing you can do each day to remain healthy and happy. On this day in 2020, I encouraged you to slow down, breathe, and pay special attention to your body. I think you should do that again today:)
When I was going through my cognitive behavioral therapy program for insomnia, one of the techniques I utilized to help me fall back to sleep was progressive muscle relaxation. I want you to try progressive muscle relaxation today.
Progressive muscle relaxation is a stress management technique that enables you to focus on just one thing, your body. It's a great tool to use when you're stressed and find your attention is pulled in a million different directions. Perhaps you're feeling this way today?
Progressive muscle relaxation works by progressively tensing and relaxation muscle groups throughout your entire body. You will tense each muscle group vigorously, but without straining, and then suddenly release the tension and feel the muscle relax.
You can certainly just lie down and do this on your own. However, I find the best way to practice this technique is to follow a guided script. I still rely upon progressive muscle relaxation to help me fall back to sleep when my insomnia returns. I listen to a variety of guided scripts available on the Insight Timer app. I have noticed that the nights I listen to a guided meditation my HRV increases and my Whoop recovery scores are higher. Clearly, focused and deliberate relaxation, which some folks call meditation or breath work, as a profound impact on our central nervous system and our overall stress level.
Here's a great guided progressive muscle relaxation from Rebecca Boskovic of The Fittest Me. I first became aware of Rebecca through my Two Brain Business mentoring program. She is a CrossFitter and a dynamic #bosslady who has a terrific podcast.
Click here to listen to her progressive muscle relaxation podcast.
I hope it's the best 17 minutes of your day.
3/29 Transformation Tuesday
Allen Jones - What Do You Love About True Spirit CrossFit?
Al is our oldest athlete. At 72 years young he inspires us all. Al started doing CrossFit in his 60s when he lived in Alaska.
He moved to Montana and took a bit of time off from his training. He found himself at his heaviest weight and noticed at 72 years old everything felt hard.
Al started training with us in January 2022 and since then has lost over 5% body fat and gained almost 10 pounds of lean muscle mass. YES! Even in your 70s you can lose body fat and gain strength!
Al is using Noom to help him manage his weight loss through behavior change and a personalized diet plan. He likes to east mostly fruits and vegetables and since he lived so long in Alaska he eats salmon regularly. Al's commitment to following a nutrition program is a big component of his success. You can't out train your diet and Al knows that to get to his ideal body composition he needs a program to follow.
Do you have someone in your life who wants to lose body fat and gain strength? Do you have a family member who is struggling to go for a 5 mile hike in Yellowstone? Have them start training with us! Click on the button below to get started.
3/28 Myth Busting Monday
The Myth of Overtraining
All of us, at some point, have experienced a few days, or even an entire week, where we feel drained from our workouts. Some of us might be feeling this way now after the CrossFit Open.
Rather than feeling energized and revitalized from a session at the gym we feel sore, crabby and weak. While it's easy to attribute these feelings to "Overtraining," what is most likely happening is that we are "Under-recovering."
Recovering from our workouts and training sessions consists primarily of three important lifestyle practices:
3. STRESS MANAGEMENT
If we are not making optimal choices for these three lifestyle practices then we are just not able to recover from the physiological stress of our workouts and training.
Many of us are using wearable technology devices like Whoop, Garmin, Oura, Polar, FitBit and others. All of these types of wearable tech can help us learn how to prioritize recovery and customize our training sessions so that we can maximize our fitness gains.
Our programming at the gym is constantly varied so that we have longs days, short days, heavy days, and REST DAYS. This variance helps prevent us from going too hard too frequently. However if you're adding lots of volume on non gym days, or doing high intensity double days, you can potentially set yourself up to be in a recovery deficit.
If you're using wearable technology, you can use your own biometric data to help guide your training intensity and volume. You can also use it to help you prioritize important recovery practices like sleep, hydration, massage, contrast baths, restorative yoga, foam rolling, and optimal nutrition (like prioritizing protein.) You can read how other Whoop users have developed optimal recovery practices here.
Sometimes, hard-charging folks like us CrossFitters find it hard to take rest-days, easy days, and low intensity days. We know we should "listen to our body," yet sometimes we don't heed what it has to say. Give yourself the space to adapt and learn how to be a mature athlete by giving equal measure to recovery as you give to training.
Murph May 29
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