True Spirit CrossFit
  • Home
  • Get Started
    • 100 Days Journey
    • Workout of the Day
  • About Us
    • Blog
    • Our Clients' Stories
    • Newsletters
  • Our Programs
    • Remote Fitness Coaching
    • CrossFit >
      • Workout Of the Day
    • Report Ready
    • OCR Training
    • Endurance Training >
      • GORUCK Club
      • Running
      • Cycling
    • Personal Coaching
    • Yoga
  • Contact Us
  • Our Schedule
  • Buy a Gift Card
  • Untitled

7/1 Myth Busting Monday

6/30/2019

0 Comments

 
Picture
We build strong, phenomenal women. Our athletes are big, little, and everything in between. All of them are learning their own physical, mental and spiritual strength through the power of the barbell, the power of the pull-up bar, the power of the burpee and the power of swapping the timer for the mirror. 
It's Myth Busting Monday! Today I am continuing our examination of the bulky woman myth. Specifically, does lifting weights make women bulky?
​Last week, I examined what bulky looks like. Bulky is completely subjective. What is bulky to one woman may not be considered bulky by another. 
I have been working in the fitness and exercise industry since 1996 and I have seen one indisputable truth, your diet makes you bulky. 
I have seen a common trend amongst nearly all women (and some men) when they first begin CrossFit. For many of us, this is the first time we have trained using the powerlifts, e.g squats, presses and deadlift, and the Olympic lifts, e.g. snatch and clean & jerk. It's also the first time we learn about Paleo, clean eating, and that eating fat doesn't make us fat. These are big, new concepts for most of us, and our rate of assimilation may take a long time. 
We jump into CrossFit.
 We start making goals. Perhaps, we get psyched about heavy deadlifts. We dream of our first pull-up. But, we don't change our diet. 
At about 3 - 6 months into CrossFit we notice we weigh the same. Our jeans are easier to button, but harder to pull on. And, we start stressing about the immobile numbers on the bathroom scale. 
But, we don't change our diet. 
Here's the hard truth. You can't out-exercise your diet, and yes you might be "bulkier" your first few months of CrossFit. However, it's not the deadlifting, squatting or power cleaning that is making you "bulkier," it's the 2 glasses of wine every night. It's the grains, dairy, and sugar that is making you bulkier. It's the things we eat and drink when "we deserve it." It's your diet that is making you "bulky." 
The CrossFit diet prescription is to eat meat, vegetables, some fruit, nuts and seeds, little starch and no sugar. I challenge you to take an honest look at what you eat and drink for the next 3-5 days. Do this now, before the 4th of July! If it's not what you expected, you're not alone! Most of us think we eat better than what we actually do. Try changing just one thing at a time. This week is a great time to start drinking more water. Aim for 1/3  - 1/2 your body weight in ounces of water and see how you feel. Yes, you're going to pee more often. However, your skin and joints will feel better and might be pleasantly surprised at the numbers on the scale. Good Luck!

Picture
Picture
Our special 5 year anniversary baseball tee is on sale now through July 19. Order yours online and it will be shipped to the gym. Order yours TODAY! 
Order Now!
Click Here for The WOD
0 Comments

6/30 Sunday is a Rest Day

6/29/2019

0 Comments

 
Picture
"The first rule is to keep an untroubled spirit. The second is to look things in the face and know them for what they are"
​
- 
Marcus Aurelius
0 Comments

6/29 Hero Workout Saturday

6/28/2019

0 Comments

 
Picture
Today we honor the nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona on June 30, 2013. Today is the 5th anniversary of their deaths. Join Coach Heidi today at 9am. 
The Hotshots 19 story is told in the movie Only The Brave. 
0 Comments

6/28 Foodie Friday

6/27/2019

0 Comments

 
Picture
Hopefully you won't need to wear your puffy coat for today's workout! Come ON summer! 
What a great week it's been at the gym. Man are you all some incredible athletes. We've ran, we've squatted, we've carried heavy things, and now we eat. 
Did you try last week's spinach soup recipe from Dishing up the Dirt. OMG! It was SO GOOD! I will be making it regularly this summer. What a tasty way to eat my greens. 
I love summer salads. Lettuce, radishes, herbs and green garlic are some of the first things I harvest. However, as we learned from a past Foodie Friday tip from Audy, salads can be sneaky sources of calories and the dressings can easily blow your macros. 
​When I don't make my own dressings I have been relying upon the delicious selection from Bolthouse Farms. You can get them at any of our local stores and the best selection I've seen is at Smith's. I hope you enjoy these 4 summer salad recipes courtesy of Clean & Delicious. These are a great way to eat your veggies this summer! Be sure to bookmark them for when we do our summer nutrition challenge in August. 
Picture
Picture
Order our special edition 5 Year Anniversary shirt today! 
Order NOW!
Click here for The WOD
0 Comments
<<Previous

    Special Events 

    March 26 - May 3 OCR Training with Coach James 

    Record your WOD on Beyond the Whiteboard. 
    Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
    Picture
    Shop Now Rogue Fitness
    Picture
    Check out our Flickr page!

    Categories

    All
    Covid 19
    Covid-19
    Foodie Friday
    Homegrown Paleo
    Mental Toughness
    Mobility Monday
    Motivation Monday
    Myth Busting Monday
    Start Up
    Start-up
    Technique Tuesday
    The Magic Of CrossFit
    Transformation Tuesday
    Whole Life Wednesday
    Whoop
    Wilderness Medicine Wednesday
    Wod


    Archives

    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014


    RSS Feed

True Spirit CrossFit & Yoga
Call or text us: (406) 404-6FIT
32D Shawnee Way, Bozeman, MT 59715
Email: leslie@truespiritcrossfit.com
CrossFit Journal: The Performance-Based Lifestyle Resource
Picture
  • Home
  • Get Started
    • 100 Days Journey
    • Workout of the Day
  • About Us
    • Blog
    • Our Clients' Stories
    • Newsletters
  • Our Programs
    • Remote Fitness Coaching
    • CrossFit >
      • Workout Of the Day
    • Report Ready
    • OCR Training
    • Endurance Training >
      • GORUCK Club
      • Running
      • Cycling
    • Personal Coaching
    • Yoga
  • Contact Us
  • Our Schedule
  • Buy a Gift Card
  • Untitled