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8/1 Mental Toughness Thursday

7/31/2019

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The Things They Carried
“The world ain’t all sunshine and rainbows. It’s a very mean and nasty place, and I don’t care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward; how much you can take and keep moving forward.” -Rocky
I have been blogging about mental toughness for several years now. The idea was born out of a Check-in with one of our members. I asked what is the number one thing I could do to help and the answer was, "Teach me about mental toughness." 
Mental toughness can be trained, just like endurance, power, speed, strength and flexibility. That's really great news! You can become tougher with simple and effective practices. 
One such practice is gratitude. Keeping a gratitude journal, or just acknowledging the good things in your life, can help keep you focused on what is good in our life. Because I can tell you from experience, it's far too easy to get sucked down the deep dark hole of "everything sucks." One way you can express gratitude is to comment on my Bright Spot Friday post in the Facebook Community Group. I just started posting BSF 2 weeks ago as a way for me to publicly acknowledge my gratitude. I invite you to join me in this weekly practice. 
Another mental toughness practice is to not take anything personally. This is one of the Four Agreements (an OUTSTANDING book my Don Miguel Ruiz) that can help you eliminate so. much. suffering. This agreement reminds us that people treat us as they do because of who THEY are not because of who YOU are. Once you wrap your brain around this, and trust me it takes DAILY PRACTICE, you feel weightless. I wish this for all of you. 
My last mental toughness training tip for today is to dive deep, I mean really deep, into what motivates you. If you want to lose weight, ask yourself why. Then ask yourself why again. Keep asking why until you get to the root (it's down there in the deep dark I promise) of why you want to lose weight. Whenever you set a goal, ask yourself why you want that goal about 5 times. If you're not uncomfortable by the 3rd time you've asked yourself why, keep going. This practice will make you squirm a bit AND THAT'S OK! Going deep into motivation will help keep you on the path to success. 
I have lots of other practical tips for developing mental toughness. You can view them by going into my archives: 
https://www.truespiritcrossfit.com/workout-of-the-day/category/mental-toughness
Click Here for The WOD
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Are you joining us for our August 800g Challenge?
​Be sure to email or direct message Coach Leslie so she can sign you up! 

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7/31 Wellness Wednesday

7/30/2019

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Today Laini and I talk about how you can keep up with some FUN fitness while on Summer vacations. You can get your family and friends to join you on outdoor adventures or even do some fun bodyweight CrossFit workouts. Here are over 100 workouts that require little to no equipment. 
Our 800g Challenge has points for daily exercise. Why not pick one from this list for days when you can't make it to the gym?

Click Here for The WOD

800G Challenge Info Session Tonight at the gym at 6:30 PM.
​If you can't make it to the gym join us on Facebook Live. 
Here's an info sheet with challenge details. 

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7/30 Transformation Tuesday - 5 Years at True Spirit CrossFit

7/29/2019

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Heather Kahler was our VERY FIRST member!
Watch and read her #transformationtuesday story. 

What was your fitness, CrossFit, or yoga "life" like before you started training with True Spirit CrossFit & Yoga. 
It was pretty non-existent. I tried a couple of things but I was so out of shape it was hard to keep going.

What brought you to True Spirit CrossFit & Yoga in the first place?
I worked with Leslie at a previous gym and you follow her anywhere 😂

What was your first impression? Has that changed?
Best community ever, and still is! Very professional and caring coaches.

What was the first thing fun or positive thing you experienced while training with us? 
Powerlifting! I want to be a badass old lady!

Are you working on any special CrossFit related skill now?
Bodyweight back squat

How has you life changed since training with TSCF? 
I have way more energy and mental stability. I'm just a happier person and I'm no longer terrified of aging!

What's your favorite True Spirit CrossFit memory?
I love all the Nights of the Living Deadlifts!
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Heather is doing the 800g Challenge and thinks you should join her! Email or direct message Coach Leslie by SUNDAY to sign up! The Challenge starts Monday! 
Do you still need more info? Attend our Info Session TOMORROW night at the gym or on Facebook Live at 6:30PM. 

Click Here for The WOD
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7/29 Myth Busting Monday

7/28/2019

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Thanks Steve for covering our noon classes so the #bosslady could attend the Hedges Family Reunion with James! 

​The Myth of: Food=Happiness and Exercise=Sexiness

I recently had a realization that we've been fed a lie. This lie is pervasive, persistent, and perturbing. We've been lied to our entire lives by the media, our families, our friends, doctors, food companies, exercise "experts," and all manner of well-meaning acquaintances. The lie is this: eat certain foods to feel a certain way and do physical exercise to look better. The realization I had is this is the complete opposite of the affect of food and exercise. 
The food we eat has the most significant affect on our physical appearance. Six pack abs are not made through a thousand sit-ups, they're made through counting your macros. The food we eat can bloat our bellies, alter our hormones, give us GI distress, make our skin break-out, and make us look puffy, tired and sick. But, all of the messages about food is that we eat it to feel good. It's a treat. It's comfort. Have you had a rough day? Drink wine and eat chocolate to feel better. Want to celebrate a special occasion? Eat some cake and drink some champagne. Just had an epic bike ride or a big ski day? Go out for nachos and beer. Eat this to feel that. 
We are told that eating and drinking will make us feel better. But, that's a lie. Physical activity makes us feel better. How many times have you dragged yourself to the gym in a dark and foul mood only to skip out the door after your workout feeling happy and unconquerable? 
We are told that we can get a beach body, six pack-abs, big guns, tight buns, and "toned" (whatever toned means) by exercising. But, that's a lie. We get a beach body and all the rest of the things by eating meat, vegetables, nuts & seeds, some fruit, little starch and no sugar in amounts that support exercise but not body fat. 
You can't out exercise your diet and you can't eat your way to happiness. Oh sure, you can try; but, the results will not be what you want. If you want to be happy and feel good, then you need to exercise (even when you don't feel like it.) If you want to look good naked, then you need change what you eat.
What should you eat? Well, a damn good place to start is to eat meat, vegetables, nuts & seeds, some fruit, little starch and no sugar. K
eep intake to levels that will support exercise but not body fat.
That's why we're doing the 800g Challenge starting Aug 5. We ALL need to eat more fruits and vegetables. There is a growing body of research showing that a diet rich in fruits and vegetables gives us the micro and macronutrients we need for optimal health. We are hosting an info session about our 800g Challenge this Wednesday at the gym at 6:30pm and on Facebook Live. We hope you join us! Feel free to download and print this info sheet on the 800g Challenge. The 4 week challenge starts Aug 5! 
Click Here for The WOD
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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
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  • Home
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