Coach Noah and I do burpees in the gym just after we got the keys to the warehouse.
Today is my birthday. As I get closer to the big Five Oh, I'm 48 today, I reflect on my life and the things I've learned over these past 48 years. One of the most valuable lessons? Admit you don't know everything. A year ago last October, I got up on stage in front of strangers and members of our gym and admitted I need help. This was probably one of the most difficult public speaking engagements I've ever agreed to do. I don't have much fear of public speaking. I have won awards, been interviewed on TV & radio, and used to lead my squadron in PT (physical training). No, public speaking is not a problem for me. What is a problem for me? Admitting that I need help. I had just 99 seconds to convince my audience to grant me $5000 in a pitch contest sponsored by Bunker Labs. I knew I needed to make a convincing case for the money. I spent several weeks agonizing about what I would say. You see, I wanted that money so I can hire a business coach. I knew that if I asked for $5000 worth of new air assault bikes it wouldn't bring in more members or convince any of you to stay. While it would be cool to have a fleet of bikes, it's not going to make True Spirit CrossFit better. What would make True Spirit better is if I became better. I was super worried that if I admitted I need to be better, it was the same as admitting I am not good enough. Wow! talk about overthinking and getting out of my head. After a few days of meditating and journaling I realized asking for help is a sign of strength. It's all too easy to just keep things as status quo and drift into complacency. True Spirit is paying its bills, the coaches get paid, why does it need to be better? Because status quo and complacency is not the world in which I live. I live in the world of knowing what are my strengths and weaknesses. I live in the world of self-development, self-awareness and self actualization. That means I need to be strong enough to know when I need help and astute enough to know from whom I need to ask for it. That's what I did last year. I set aside my doubts, worries and fears that people would learn my big secret, "I don't know how to do it all by myself." Shocking, I know. I'm sure you've never felt that way. Once I realized that asking for help is the absolute best thing I can do for True Spirit CrossFit, I knew that nothing would stand in my way. I knew that I would get on stage and give the best 99 second speech of my life. I did and I won $5000. For the past year I have been a part of the Two Brain Business mentoring program. I have tightened our operations and systems, implemented new ideas, and done lots of tweaking, twisting, and altering. Our gym values are to be safe, fun effective and inclusive of everyone who walks through our door. We are the best CrossFit gym in Bozeman. Together with our staff I will continue to examine and tweak this business so I can offer you the best fitness and health programs in the valley.
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Coach Dover, AKA Flash, does feet anchored sit-ups as part of the 55+ version of 20.2. I am not a big promoter of supplements and magic pills. This has cost me some business, and I'm totally good with that. I strongly believe in the power of our food, if we focus on eating meat, vegetables, nuts and seeds, some fruit, little starch and no sugar, to provide us with all of the micronutrients we need. However, there is one micronutrient that is difficult for us to obtain through our diet, not because we don't have access to eating the right foods, but rather that we don't get enough time in the sun. That micronutrient is Vitamin D. Despite the importance of vitamin D, it’s estimated that anywhere from 30% to 80% of the U.S. population is vitamin D insufficient. For us Montanans, we make make absolutely ZERO vitamin D from the sunlight between November and March. Yep - that means unless you're taking supplements in the winter, you're most likely very low on vitamin D. Because Vitamin D is one of the most common micronutrient inadequacies it's also one of the most studied. A nutrient inadequacy differs from a deficiency in that a deficiency causes a disease, in the case of Vitamin D a deficiency causes rickets and osteomalacia. Vitamin D inadequacy doesn't cause a disease, but neither does it promote optimal health. Vitamin D is a fat-soluble micronutrient that promotes calcium absorption, it also modulates cell growth, neuromuscular and immune function and reduces inflammation. Can you guess what might cause cell growth and inflammation, and requires neuromuscular function? You guessed it, high-intensity workouts and weight lifting. From March - November, spending more time in the sun, like going for a walk in the middle of your day, will not only give you enough sun exposure to generate Vitamin D, it will also help you recover from CrossFit. However, Winter is Coming. Vitamin D rich foods include salmon, swordfish, sardines, tuna, eggs, liver or swiss cheese. If none of things things are part of your weekly menu then you might consider supplementation. You can take a Vitamin D supplement or you can take cod liver oil. Remember, Vitamin D is fat-soluble so you need to take it with something fatty like avocado, eggs, cheese, etc. When considering nutrient supplementation remember, the dose makes the poison. Just because some is good more is not better. Too much of any nutrient is called vitamin toxicity, and Vitamin D toxicity can seriously affect your blood chemistry leading to a whole suite of negative health problems. For the past few weeks I have been examining nutrition myths and sometimes it's difficult to tease out science from pseudoscience. Who do I trust for science-based facts and research? Examine.com. Here's a Fact Sheet they created about Vitamin D. Jeremy LeFeber - Why do You Do CrossFit?What was your fitness, CrossFit, or yoga "life" like before you started training with True Spirit CrossFit & Yoga.
My fitness was pretty non-existent before I started CrossFit at TSCF. My perception of CrossFit was that it involved a lot of high intensity and high impact exercises. Although I was familiar with many of the exercises commonly used in CrossFit, I also knew that I would struggle with many of them. What brought you to True Spirit CrossFit & Yoga in the first place? I asked my wife for a CrossFit membership for my birthday, because I was looking to jump start my fitness, as I was simply languishing in my current routine of not going to the gym with any regularity. Matt Conner arranged the introduction to Leslie and TSCF. What was your first impression? Has that changed? My first impression was that there is a fair amount of physical diversity at TSCF and the coaches really embraced the unique needs of each participant. I continue to work toward getting more RX workouts, but I have a ways to go. I continue to appreciate the coaches' attention to my progress and providing me with support and instruction so that I can continue to get more RX work outs. What was the first thing fun or positive thing you experienced while training with us? I don't know if I have a singular experience, I just enjoy the camaraderie of the lunch time crew. It's a good blend of focus, fitness and fun. I feel that I am making progress and am closing in on my 100th workout. Are you working on any special CrossFit related skill now? I am working on my kip and my deadlifts. I also need to get more flexible in my hips and shoulders. How has you life changed since training with TSCF? My fitness has increased substantially, but I still have a work to do on my endurance. What's your favorite True Spirit CrossFit memory? Getting through the 1/2 marathon row and getting my first ring muscle up. Now I just need to get double unders!! You'll want to work on your hip and glute flexibility today. Myth: Sweet Potatoes are better for you than white potatoes.Carbohydrates are important for fueling our activities and are especially important to consume in your post-workout nutrition window. I think it's a great idea to eat your starchiest carbs like potatoes, winter squash, rice, etc. in the first meal you eat after your workout. So if you workout at 6 AM you should eat starchy carbs for breakfast, if it's 9am or noon for you then lunch is when you'll concentrate your starchy carbs. There is much internet debate on the role of potatoes in a healthy diet. As you know, all of the Facebook nutrition advice you receive is backed by science and should be followed dogmatically (insert Coach Leslie's sarcasm here.) Potatoes are just fine for most people! If you are diabetic or are following a Keto diet you'll probably steer clear of starchy carbs, but for the rest of us, a cupped handful portion of potatoes are a fine addition to your post-workout plate. Now, which ones to eat? THE ONES YOU LIKE BEST! Both potatoes and sweet potatoes have lovely vitamins and minerals. Both have lovely fiber. Both come in lovely colors. I prefer purple food so I like to eat purple potatoes. If you prefer red food then you should eat red potatoes. If you don't care, then eat the ones that taste best to you! Here's a rundown on the benefits of each type. I eat potatoes every week and you know how I cook them? In my slow cooker! That's right, I just load up white, purple, red, blue, orange or white potatoes in my slow cooker and cook for low for 8 hours or high for 4. You can have them in a single layer or on top of each other. You don't need to add anything to the slow cooker. Set it and forget it. I usually do mine overnight so I can make a to-go lunch of baked potato covered with spiced ground beef or chili. Enjoy!
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