 PUSH-UPS ARE ON THE MENU TODAY! Today is THE DAY to submit your #stayhome Bingo cards. You can send a photo of your card to your Coach, to me or you can post it in our Secret Facebook group. I will be awarding prizes for full cards and a variety of other Bingo combinations. Get ready for our next challenge, #getout in May, it starts today. It's part scavenger hunt, part nature hike and all kinds of fun. You'll need a Strava account to participate. Strava is a free app (or web-based) program that easily records all of your human powered adventures. You can walk, hike, run, bike, swim and even row on Strava. It will record your distance, make a map and you can even attach photos and tag your friends (all essential things for our challenge.) To get you started, your first #getout task is to go for a walk in the shape of a heart. Do your best and have some fun. When you're done Strava will make a map of your heart-shaped walk. I can't wait to see your beating heart routes:-) Of course it's Friday and it's May Day. May Day is a current traditional spring holiday in many European cultures that has its roots in ancient Rome. The most well-known May Day celebration is Beltane, the Gaelic festival that celebrates the halfway point between the spring equinox and the summer solstice. In some circles this is known as a cross-quarter day. No matter what day you want to call it, it's worthy of celebrating. Since Beltane and May Day celebrate spring, here are some recipes that take full advantage of the abundance of spring greens that are available now from our local famers. Want to help stimulate our local economy? Click here to buy some spring greens from our local farms! Then click on the images below to learn how to make some tasty recipes to celebrate the tipping point towards summer. It can't get here soon enough!
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 Today we're repeating a workout from our very first full week of remote coaching. We are nearing the end of our #stayhome Bingo game and our 6th week of at-home remote coaching.
Some of us are crushing the at-home workouts and absolutely thriving with remote coaching and some of us, well, not so much. This has lead all of us Coaches to wonder, "What's the biggest difference between those who are thriving and those who are barely surviving?" Those who are thriving are fully leveraging the incredibly personal and high accountability service of our remote coaching program. They are calling, texting, emailing, and engaging with their Coach daily and with our TSCF community via BTWB, Strava, social media, online classes, challenges, games and social events. Those who aren't either don't know the value of our remote coaching program or don't believe it will work for them. Either way, those beliefs are partly my fault. It’s my fault for not doing a better job of communicating how to leverage our remote coaching program. It's my fault for not communicating its value to you. We turned our in-person small-group fitness business into an exclusive remote coaching business in less than 48 hours and I could have done a better job of letting you know how amazing these #stayhome weeks were going to be for you. Let me fix that mistake and put you on a course to thrive in the month of May! If working out at home was something you liked, enjoyed, and were good at, you would have never stepped foot into True Spirit CrossFit. You walked through our doors for professional help to improve your fitness and you wanted accountability in your journey. Our remote coaching model is actually a better product when it comes to personalized coaching and accountability. Here’s the 5 step process of how it works:
The physical part is honestly a very small part of our coaching these days. Most importantly, we are here to help with your mindset. So if you are struggling, reach out to your Coach! Think about it, you have the opportunity to connect with your Coach about your individual needs everyday rather than just when you attend classes. The entire week of workouts are customized to you, your goals, and the equipment on hand. Rather than "scaling" what everyone else is doing you get a personally tailored training session to meet your needs now. I bet your needs, right now, are different than they were 6 weeks ago. I also wager you a case of FitAid that they will change again in the next 6 weeks. With one call, text or email you have a Coach who is dedicated to developing a plan to help you get what you need right now. With one call, text or email you have a Coach who's ready to bust you out of your funk and ensure you succeed, right now. Where else in your life, right now, do you have someone who is committed to your success? Leverage us. We are here for you, right now.
Sean and Detra installed a homemade pull-up bar in their garage. Guess who's going to have a pull-up by the time we reopen our doors?
I usually write about food on Fridays. However, we have only a few days remaining on our #stayhome Bingo game and I want to make sure you have every opportunity to get all of your squares. Today's Bingo highlights are to take 15 mins (or more) to eat dinner and to do a weekly meal prep and share it with your team or on our secret CF group. So many of our healthy lifestyle habits have gone up in smoke with our current situation. We make more trips to the fridge. We are snacking more. We eat out of boredom rather than hunger. You name it and we're doing it. One of the ways we can regain some sense or normalcy is to slow down and eat a meal. Eating slowly allows for better digestion, better hydration, it enables us to pay attention to our satiety which makes it easier to maintain our weight. It takes about 20 mins from the time we begin our meal for our brain to send out signals of satiety. It's so easy to overeat if we're shoveling in our food. Perhaps we rush a meal because we feel we don't have time to eat. I will argue that eating is a basic human function and in order for it to not go sideways we have to pay attention to it. One way to slow down is to put your fork or spoon on that table after every bite. Move your food around in your mouth and really savor the flavors. Then take a drink of water after every swallow. I don't usually advocate screens at the table, yet for this challenge I encourage you to set a timer for dinner. Fifeteen minutes is a pretty short dinner time considering the 20 minutes it will take until you start to feel full. Let's try it this week and see how you feel. Perhaps next week you can lengthen in to 20. Happy eating!  Our #stayhome Bingo game ends this week! Will you beat Red Feather? She has FIVE bingos! Two of our Bingo squares are related to your home gym - such as it is. Some of you have palatial set-ups and some of you have a yoga mat. Someone on my Quaranteam has such short ceilings in his split-level house, and the only place he can workout is the landing on the stairs between each level! I suggested he name his home-gym "Hard Landing CrossFit." No matter your home gym set-up, it's worthy of a name. We live in a state where brands and names matter. Giving your home-gym a name is fun and it gives your special workout place the distinction it deserves.
The other home gym Bingo square is to do a workout inside your home. As much as possible James and I try to workout outside, but when it's snowing, raining or cold we workout inside. It's supposed to be sunny today and I hope you #getout. However, Thursday and Friday's workouts can both be done completely indoors. That's an easy peasy Bingo square.
Remember, our game ends Friday. Text or message me a photo of your Bingo card or post a photo in our Secret Facebook group. Our next challenge, the #getout challenge, starts Saturday, May 2. It's going to be part scavenger hunt, part nature hike, and all fun. Get ready! |
Special EventsMarch 26 - May 3 OCR Training with Coach James
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