Mercedes has fun with Ava and her friends in the 9am class.
Are you ready to have some fun today? It's week 2 of the CrossFit Games Open and we're seeing a classic "earn more CrossFit" style of workout. Dave Castro, who programs the workouts for the Open, loves challenging us by making us work hard so we continue to keep working hard. He's a sick man and there's a reason so many people wear this shirt.
We are extending out Friday nIght Lights into the 4:30pm class. We will start our first heat of 8 people at 5:00 PM. If you can't make it to the gym until 5:30pm, NO WORRIES! We will be running heats of 8 people about every 20 mins or so. We'll put you in a heat when you arrive.
Of course it's Foodie Friday and it's crazy cold and snowy. This kind of weather make me want to drink something warm and hang out by the fire. I love drinking broth, it's delicious, full of fantastic vitamins and minerals and super easy to make in the Instant Pot. Here's an easy recipe from Nom Nom Paleo, one of my favorite food blogs. Enjoy!
Instant Pot Bone Broth
Noah and Amanda know how to create SMART goals.
Yesterday on Live with Laini and Leslie on IGTV we discussed the importance of creating goals that are appropriate to our values. When were clear about our values then we're more motivated to keep pushing the needle toward our goal. Once we've identified our goal, we can increase the chance we'll achieve it by framing it within the SMART framework.
The SMART framework is a roadmap to help us stay on course. All of our goals can be SMART goals.
S = Specific
M = Measurable
A = Action oriented
R = Relevant
T = Time bound or timely
Let's take the most common goal Laini and I hear from nearly all our clients, "I want to lose weight." Let's break this down according to our values. WHY do you want to lose weight? Is there a specific event that for which you want to lose weight? Let's use a high school reunion as our example
Once we've identified our WHY we can now create our HOW.
Goal: I want to lose weight.
Specific: I want to lose weight for my high school reunion.
Measurable: I want to lose 10 pounds for my high school reunion.
Action oriented: I'm going to consume 3000 fewer calories every week spreading out the calorie deficit over 21 meals.
Relevant: I'm going to lose 3 pounds in one month.
Time bound: I'm going to lose 3 pounds each month for the three months prior to my high school reunion.
With a SMART goal our focus switches from weight loss to eating 3000 fewer calories each week. It's way easier to stay focused on the calorie deficit because it's measurable. If we didn't meet our measurement for one meal or one day we can start anew at the next meal or day. We have something that is concrete and controllable. Without the SMART goal we just have some wish floating in the ether.
Tell me in the comments how you can reframe your current goal into a SMART goal.
Steve and Maelin back squat.
It's human nature to want to look better naked. We want to be attractive to ourselves and our potential mates. Sometimes, however, we might have a hard time doing the things that will actually make us look better naked. We might really struggle with food quality or quantity. Our life may have so many competing priorities that it feels indulgent to put our ourselves first and make time to exercise. Or sometimes, despite our best efforts at controlling our portions and exercising regularly we just aren't satisfied with the pace of our change.
I recently read a really great article from Precision Nutrition (the folks with whom I studied exercise and sports nutrition) that explored the debate of the importance of calories in - calories out versus hormone balance with regards to weight loss. Both are important and for reasons you might not expect. I think the article is worth reading in its entirety, but one section in particular I thought was so important I'm compelled to share it with you. It's about how our lifestyle choices can affect our energy balance. Here's a graphic from the article.
There are SO many factors that can affect our energy balance (energy balance = calories in-calories out). If we're not handling stress well, if our sleep is disrupted, if our gut microbiome is all out of whack, if we have chronic inflammation, if we're sick, have a disease, are recovering from surgery, have low self-esteem, skip workouts, overindulge on the weekends, have more than 1 drink per day, or a whole suite of other lifestyle factors we're going to have a more difficult time looking better naked. We can weigh and measure your food to the nth degree, but if we don't have a handle on our stress, or don't get enough sleep, etc. then we're going to have a much harder time moving the needle in the direction we want it to go.
Embarking on a program for weight loss (or weight gain) depends on a lifestyle overhaul. Sure we will eventually see a shift with a negative energy balance, but at what cost? If we're not able to manage our stress then tracking every calorie or weighing and measuring our food is just going to increase our stress. We're better off learning how to meditate, keep a journal, or do any number of proven stress management techniques.
Stress and how we manage it (or don't) will affect our hormones and our hormones affect our energy balance. The two are intimately paired. The Precision Nutrition folks describe it this way:
"Hormones are intricately entwined with energy balance.
In our quest to look better naked, we need to take an integrative approach. Manage our stress and we will be happier. Happier people are always more attractive. Good luck! If you need help overhauling your lifestyle so you can eventually look better naked, why not seek the help of a professional? Coach Audy is here to help you! Book a consultation with her to get help and accountability. Good luck!
Alena, Why Do You Do CrossFit?
What was your fitness, CrossFit, or yoga "life" like before you started training with True Spirit CrossFit & Yoga.
I did yoga, ran here and there, skied as much as possible etc. Pretty much the same number of days of exercise just not as intense.
What brought you to True Spirit CrossFit & Yoga in the first place?
I was motivated by my boyfriend, Wayne! We did the baseline months earlier and he joined and I didn't. When we got back from Alaska, I knew it was time!
What was your first impression? Has that changed?
Actually, my first impression was that I really did not like it, but knew I needed to stick with it. Now, its hard to believe that I didn't like it!
What was the first thing fun or positive thing you experienced while training with us?
First, obviously the people! I love going out somewhere and running into someone from the gym! Super great feeling! Second, the rope climb! It came pretty easy to me and that was a turning point in my training. I knew that not everything was going to be easy but I knew that I could work towards any of the movements and eventually master the skill.
Are you working on any special CrossFit related skill now?
I am so so so close to a pull up. So that is on my radar. I had a deadlift goal, but I suffered a minor back injury so that was put on hold. The first day I could deadlift off the floor again, was way better than reaching any weight goal! Regardless, I will meet that deadlift goal soon!
How has you life changed since training with TSCF?
I am much more aware of what I can and cannot do both in the gym and in my life. I can do much more since I started CrossFit, but my focus on those things has really changed.
What's your favorite True Spirit CrossFit memory?
It is hard to follow up on my favorite memories because those are just some of the best things that happen at True Spirit! But a runner up would be the first time I used soft boxes for box jumps! Confidence level booster for sure!
June 21 OutWOD
July 13 Knuckle Buster OCR
July 14 5th Year Anniversary Party
July 16 - Aug 24 Pure Barbell - Powerlifting Edition
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