The roofs are shining from the rain.
The sparrows tritter as they fly,
And with a windy April grace
The little clouds go by.
Yet the back-yards are bare and brown
With only one unchanging tree--
I could not be so sure of Spring
Save that it sings in me.
Join Coach Leslie at 9am for the unknown and unknowable. She will develop the WOD from CrossFit's World Class Fitness in 100 Words:
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports." —Greg Glassman, CrossFit Founder
Noah is a vegan, she has to pay extra attention to her macros to make sure she eats enough plant-based protein so she can lift all the weights!
There is not one single perfect diet. REALLY! There's NOT! The best diet is the one that you can stick with for 80% or your meals, gives you all the macro and micronutrients you need, fuels all of the activities you want to do, makes your body look the way you want it to, and makes you feel good.
No matter if you're a vegan, vegetarian, omnivore, or whatever, the things common to all is that you consume whole food with minimal processing and food that is fresh. Eat food. Mostly plants. Not too much.
The other thing common to all eating types is that eating protein for breakfast is a very good idea. I have been asked several times over the past few weeks about what to eat for breakfast. Today, I'm sharing one of my favorite breakfasts I often eat on the go, I call these Mason Jar Sous Vide Eggs. These on-the-go sous vide eggs are made in Mason jars in your Instant Pot. I was inspired by the Starbucks Sous Vide Egg Bites.
Coach Leslie's Mason Jar Sous Vide Eggs
After 8 minutes you can naturally or manually vent your pot. The eggs puff up like souffle, but then deflate pretty quickly.
Take the hot jars out of the pot and let them cool.
Screw on rings or use plastic jar lids.
Refrigerate until you're ready to eat.
Reheat in the microwave for 40 seconds - 1 minute.
I pour salsa into the jar and eat out of the jar.
Be sure to read the labels so you can meet your macros. For example I use 1/4 cup cottage cheese and 1/4 cup egg whites to get 51g protein, 6g carbohydrates and 2g fat at 132 calories. You can increase your carbs by stuffing your jars with cooked and diced sweet potato, or other veggies. I have made Greek sous vide eggs by stuffing spinach, kalamata olives, sundried tomatoes, feta cheese and bacon into the Mason jars. Your options are limitless. Tell me in the comments what flavor combinations you plan to make this weekend. Have fun and bon appetite!
Our Spring Whole Life Challenge starts Saturday, April 21.
Does your lifestyle need a Spring cleaning? Join our WLC team and improve your nutrition, hydration, exercise, mobility, sleep, and well-being habits. You DON'T need to be a member of our gym to join our team. EVERYONE is welcome! Click on the image below to join our team and get ready to Spring clean your Whole Life.
Glee has won the last 2 Whole Life Challenges. She's mentally and physically tough!
Today is Mental Toughness Thursday and today I want you to get our of your own way.
So often in class I see someone overthinking a movement. You can see it on their face. Thinking is, of course, a good thing, but when we overthink something we lose our ability to start. We lose our ability to move. Overthinking can stall our momentum.
When we are learning something new, especially something physical, we need lots of repetition and practice to develop the motor pathway. We need lots of repetition and practice to develop the skill. We need lots of repetiton and practice period. It's repetition and practice that develops momentum. It's the momentum that keeps us engaged.
Next time you find yourself stalled out and unable to move forward, just move. Don't worry about it being perfect. Stop thinking and make an attempt. You'll probably surprise yourself and the momentum you generate will make the next attempt easier.
The Whole Life Challenge starts next Saturday. So many of us want to look better, sleep better, eat better, exercise consistently, etc. Yet, when I ask folks to do the WLC I hear so many of you getting in your own way. I hear endless reasons why you aren't doing the challenge. Why not just get out of our own way and try something different? The WLC is a great venue for practicing the healthy lifestyle habits we all want to make. Do it, you won't regret living a better life. Click on the image below to sign up.
Hotshots 19 Memorial Workout- April 16
Travis Manion Memorial Workout - May 1
Memorial Day Murph Challenge - May 31
Record your WOD on Beyond the Whiteboard.
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