Heather U, AKA Red Feather or Ging, make her ponytail fly as she climbs the rope. She competed in the Festivus Games and is hungry for more competitions. Who wants to join her? It's Foodie Friday! Yes! My favorite day of the week. I love Fridays and I love food, it's a WIN-WIN! Perhaps we should call today Wine Friday though. It looks like there's a crew of at least 20 of us that are heading to the Noon Rotary Wine Tasting fundraiser tonight. Matt Conner, AKA MetConner, is the Noon Rotary President, and I'm not sure he knew what he was getting himself into when he told all of us about a wine tasting event for charity. Yep! We'll be losing some Whole Life Challenge points tonight. When I counsel people on changing their nutrition habits, I do it in three steps. 1. Food Quality 2. Food Quantity 3. Meal Timing Food quality is the type of food you eat. I encourage people to sick to whole foods focusing on meat, vegetables, nuts & seeds, some fruit, little starch and no sugar. This is the very basic Paleo diet. On the Paleo NO list is grains (pasta, bread, flour tortillas, etc,), most dairy (fermented dairy is good for some people but it's not for everyone) and no dried legumes (beans). Once you have spent at least 30-90 days focusing on food quality, then it's time to look at food quantity. For MOST PEOPLE using your hand as a guide is perfectly adequate to estimate food quantity. For people with very specific body composition goals, or with more than 20 pounds to lose or gain, counting Macros (protein, carbohydrates and fat) is appropriate. Using your hand as guide looks like this. Men get two of everything and women get one. Once you have been consistently using your hand as a guide for 30-90 days, then it's time to focus on meal timing. It's best to eat fruit in your pre-workout meals and none after, and consume starchy foods (potatoes, sweet potatoes, rice, winter squash, root vegetables) in your first meal post-workout and none after that. Of course, everyone is different, and what works for someone may not work for you. Your body is a wonderland, and your gut is filled with hundreds of thousands of microbiota. There is not one perfect diet, and finding the one that is right for you may take some trial and error. But, give at least 30-90 days for everything you try. It takes time for your GI and hormonal system to adjust to new foods, new food timing, and the absence of foods. Be patient and trust the process. Good luck! Today's recipe is for Citrus Cauliflower Rice from Well Fed. I have been delighted lately to find organic cauliflower rice at CostCo. If your CostCo doesn't carry it, it's super easy to make your own. Click on the image below for the recipe.
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Lace up your running shoes!
Yesterday I shared with you the poem, Invictus by William Ernest Henley. This poem speaks to an indomitable spirit in the face of adversity. It is the poem Nelson Mandela recited everyday he was in prison. It also inspired CJ Martin to name his first CrossFit affiliate, CrossFit Invictus. Last year I was San Diego and dropped into CrossFit Invictus. I admit I was a bit intimidated to go to this world famous CrossFit Affiliate. CJ Martin, owner and head coach, has created a large, tight, and competitive community. At the CrossFit Games you can see CrossFit Invictus's "Sea of Green" in the stands. Since Invictus opened in 2009, CJ has coached more than 30 individuals and a dozen masters athletes to the CrossFit Games. The Invictus affiliate team has qualified for the CrossFit Games for seven consecutive years and placed in the top five 4 of the 7 years – taking 1st place and earning their first affiliate cup championship at the 2014 CrossFit Games. That's a damn impressive! I met CJ in person when I attended The Master Class, a two day seminar for Master's athletes in 2012. He presented on mindest, metal toughness, and programming. So I was not at all surprised to see that he recently published a book on the mental toughness training at CrossFit Invictus, The Invictus Mindset: An Athlete's Guide to Mental Toughness. I will be sharing what I learn from The Invictus Mindset with you over the next several weeks. CJ and his co-authors, have segmented mental toughness into five pillars of training: Pillar One - Goal Setting Pillar Two - Visualization Pillar Three - Positive Self Talk Pillar Four - Arousal Control Pillar Five - Self Confidence I have explored these topics in other blog posts, and for the next month I'm going to give you some very concrete actions you can take to develop these five mental toughness pillars. Get Psyched! We are going to study The Invictus Mindset together. Are you ready? Dustin competed in his first CrossFit competition on Saturday, he became the master of his fate and the captain of his soul. This poem is dedicated to all the amazing men, and the women that hang with them, at True Spirit CrossFit. Invictus by William Ernest Henley Out of the night that covers me,
Black as the pit from pole to pole, I thank whatever gods may be For my unconquerable soul. In the fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance My head is bloody, but unbowed. Beyond this place of wrath and tears Looms but the Horror of the shade, And yet the menace of the years Finds and shall find me unafraid. It matters not how strait the gate, How charged with punishments the scroll, I am the master of my fate, I am the captain of my soul. These two strong women inspire us daily! Welcome back Sarah and here's to a speedy recovery Sam! This is dedicated to all the phenomenal women, and the men who hang with us, at True Spirit CrossFit. Phenomenal Woman by Maya Angelou
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