Coach Leslie presses when the gym was not yet a month old. She has had to work on her mental toughness everyday as a small business owner.
I am a voracious reader. I love good books, good short stories, good essays and good blogs. I was reading the blog from a "Profit First" accounting group with whom I'm involved about their recent adventure at an Improv class. The idea of a bunch of accountants (even ones who CrossFit) at the improv is pretty hysterical! However, the lesson they learned is not. The one fundamental agreement for good improv is that everyone must work with the "Yes, and" principle. Someone comes up with a zinger of an idea and hands it off of to someone else. That person continues the story with, "Yes, and." Here's the (actually) funny example from these CrossFitting accountants: "So you worked out today in a speedo?" "Yes I did. And now I need a skin graft on the back of my thighs from the lashings I took from my speed rope." I absolutely love this mental toughness skill! What if you improvised your next thought? What if you say, "Yes, and" to whatever pops into your head? Think of how much more fun and positive your life would be! I hate burpees. Yes, and I hate wallballs more. I had a terrible day at work, I deserve some cheesecake. Yes, and that cheesecake is 10,000 steps sideways to my goal of losing 5% bodyfat. I don't want to go the gym today. Yes, and I want to fit in those jeans I bought last year more than I want to binge watch Netflix. You get the idea. Developing mental toughness means developing a big tool kit of coping skills. The "Yes, and" principle validates your feeling and empowers you to find an alternative thought. It challenges you to get clear on your motivation. Once you crystal clear on your motivation, it's much easier to make healthy choices. There's no way around it. Being healthy mentally and physically is hard work. It is made so much more manageable with a motivated cadre of folks with common goals. That's why we do nutrition and lifestyle challenges every year. This year we have 2 to choose from, the Whole Life Challenge and the Macrostax Challenge. The Whole Life Challenge is a 6 week challenge that focuses on food quality in addition to hydration, exercise, mobility, sleep, daily reflection and a rotating weekly lifestyle challenge. The WLC starts Sep 29 and runs for 6 weeks. The WLC coasts $49 and if we get 10 participants 30% of the fees are returned to the gym to be given to the winner. Sign up for the WLC through our team's page. The Macrostax challenge focuses on food quantity by weighing and measuring your food. The Macrostax challenge starts October 1st, and participants have access to the app starting for free this week to get used to the program. The Macrostax challenge also lasts for 6 weeks. The Macrostax challenge costs $55. Sign up for the Macrostax challenge by emailing Coach Leslie
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Coach James AKA Elmo at our first Night of the Living Deadlifts Halloween Party. This year's party is October 27. Coaches James and Zach are doing the Whole Life Challenge. Want to be marvelous like your most favorite male coaches? Sign up for the WLC. Eleven of your gym mates are doing the Fall Whole Life Challenge. The Whole Life Challenge is a 6 week challenge that focuses on food quality in addition to hydration, exercise, mobility, sleep, daily reflection and a rotating weekly lifestyle challenge. This will be my 16th Whole Life Challenge. Every single challenge I focus on a new lifestyle habit I want to adopt, abandon, or improve. I use the accountability the WLC provides to hold myself to my new habit. Perhaps you could do the same? Simply replace one of the WLC 7 habits with one that's meaningful to you. Perhaps you're really ready to quit smoking this time? Make this WLC personalized and you'll be inspired to stick with it for all 6 weeks. The Whole Life Challenge can help you understand why you make certain choices. It can put front and center how those choices make you feel, and it will give you accountability to make better choices. You'll use the WLC App to enter your 7 daily lifestyle habits. You can use the integrated social media function to interact with teammates. You will get daily and weekly updates on your points. So often in our lives we lack accountability. Sure we have friends that may call us out on our shit, but more often than not we make choices and no one really cares. Or we might rationalize our choices and our friends' choices because, "Hey! You only live once," so drink, eat and try to be merry. The problem is, we're still not merry. I hope you join me and the rest of the folks in our gym who have decided now is the time to make the change. The WLC starts Sep 29 and runs for 6 weeks. The WLC coasts $49 and if we get at least 10 participants 30% of the fees are returned to the gym to be given to the winner of our Fall nutrition challenge. Sign up for the WLC through our team's page. If you're still on the fence about participating in our Fall Nutrition Challenge, check out this very useful "Cheat Sheet" from the WLC folks. It gives you real world action items that can help you improve your lifestyle. Coach Amanda, along with Coaches Leslie, Heidi and Dover are dong the Macrostax Challenge. Want to be cool like your favorite female Coaches? Join the Macrostax Challenge. Today we are doing our official workout for the Fall Nutrition Challenges. This workout requires us to row for calories. I have heard lots of crazy advice from people who have never been on a crew team on how to row for calories. You want to know how to do it? You keep every thing the same and you row hard. Your damper stays the same. Your stroke rate stays the same. You just pull and push as hard as you can for a different unit of measurement. That's it! But, you know how I like to share videos from people who are smarter than me. So today you get one from Shane Farmer. Coach Farmer is head of the CrossFit Rowing Specialty Seminars. He owns Dark Horse Rowing, and he was on the University of San Diego crew team. enjoy his video for our Technique Tuesday blog. Have you signed up for one of our Fall nutrition challenges? We have 10 folks doing the Macrostax challenge and they get a practice week this week so they can get the hang of counting their macros. If you're still on the fence about joining one of our challenges, here's a bit of info on the Macrostax one.
The Macrostax is a great option if you really want to get a handle on how much food you should eat. There are no restricted foods, so this challenge has less emphasis on food quality. There's still time to sign up for Macrostax. The Macrostax challenge starts October 1st, and participants have access to the app for free this week. The Macrostax challenge costs $55. Sign up for the Macrostax challenge by emailing Coach Leslie and you will pay her directly next week when the challenge begins. Good luck! Kim focuses to keep her front rack strong and her elbows up. Kim is getting her Master's degree in exercise physiology and is one smart cookie! I love having smart friends because they always share with my their smart books and smart podcasts. While I'm not actually friends with Julie Foucher, I listen to her podcast regularly and I really like her functional and integrated approach to medicine, health, fitness and wellness. She's pretty smart! The podcast I share with you today is particularly interesting as we get ready to start our Fall Nutrition challenges. You've all heard me say, time and time again, that improving your diet and nutrition practices will have the most significant impact on your health and body composition. We all know we can't out exercise our diets. But, there are still MANY myths out there regarding nutrition and I think you'll learn a lot from this podcast with Gary Taubes. I have read Gary Taube's books Why We Get Fat and Good Calories, Bad Calories and I've read most of his essays. If you have not yet read anything from Gary Taubes, start with this New York Times article, What If It's All Been a Big Fat Lie? In this podcast Gary and Julie debunk many nutrition myths and discuss the importance of making dietary changes for a healthier lifestyle. I hope you enjoy! We are offering TWO options this year, the Whole Life Challenge and a Macrostax challenge.
The Whole Life Challenge is a 6 week challenge that focuses on food quality in addition to hydration, exercise, mobility, sleep, daily reflection and a rotating weekly lifestyle challenge. The WLC starts Sep 29 and runs for 6 weeks. The WLC coasts $49 and if we get 10 participants 30% of the fees are returned to the gym to be given to the winner. Sign up for the WLC through our team's page. The Macrostax challenge focuses on food quantity by weighing and measuring your food. The Macrostax challenge starts October 1st, and participants have access to the app starting Sep 24 to get used to the program. The Macrostax challenge also lasts for 6 weeks. The Macrostax challenge costs $55. Sign up for the Macrostax challenge by emailing Coach Leslie by the end of the day today. |
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