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Our Fall into Healthy Habits 4-Week Challenge officially starts TODAY! WOOHOOO! We can still take all of you last minute challengers! We have FOUR spots available. EMAIL COACH LESLIE TODAY TO SIGN UP! Our Healthy Habits Challenge task today is to clean out our fridge, freezer and pantry of expired foods and remove all junk foods. You can give your food away to the food bank. Tomorrow our task is to shop for all the healthy food for next week. Sunday we will spend some time prepping our meals for the week. If these tasks sounds like something that you need to do to set yourself up for healthy habits, well, you know what to do. SIGN UP FOR THE CHALLENGE! Meal prepping on the weekend is a universal theme in every successful nutrition coaching program. It was an important part of my Precision Nutrition coaching course. It's a key ingredient in nutrition coaching with 406 Barbelle. I have yet to find a nutrition coaching program that doesn't include meal prepping. Ideally, on the weekend when you have more time you can cook your protein and prep your fruits and veggies for the week. That will make it super easy to create a plate that looks like this. When I first started meal prepping and doing a big Sunday cook-up I followed Well Fed's Meal Plans. In fact, I purchased the Well Fed Weeknights cookbook and worked my way through all 45 recipes. Fortunately for you, Well Fed has an outstanding blog and everything you need to start successfully meal prepping is detailed for you. There is even a step-by-step cooking plan so you can cook all your major protein dishes at once. IT'S BRILLIANT! It's also today's #foodiefriday recipe. Click on the image below to get your Well Fed full meal prep plan for the next week. enjoy! The Four AgreementsAs part of our personal and professional development, all of the True Spirit CrossFit coaches read one leadership book a quarter. A couple of years ago we read The Four Agreements by Don Miguel Ruiz. I have read and re-read this book many times. It is one of my favorites for actionable personal and professional development. It's just 4 steps and will show you the difference between easy and simple. The Four Agreements are simple and not easy. The past three #mentaltoughness Thursdays I have reviewed the agreements. Today I explore the final and simplest of all four: DO YOUR BEST. Practice makes the master. The more you practice something, the better you will become. Doing your best at the beginning of a new skill, be it the Four Agreements or snatching, will look very different than when you've practiced for a few weeks, months or years. Doing your best is not just giving up and saying, "Hey! I tried!" It means doing, not trying. Doing your best also means forgiving yourself of your mistakes and learning from them. We learn more from our failure than our success. So if you've practiced the agreements and fell short on two, examine why it didn't go so well and do better next time. Living your life with the four agreements takes constant daily, or in my case, minute by minute practice. I do my best and when I fail I examine what I could have done better. Usually I violate the second agreement, I take things personally. Having this self awareness helps me notice when I've taken something personally. Then I try to be impeccable with my word. See how all of these agreements fit together? Don Miguel Ruiz describes doing your best this way: Always do your best is the agreement that everybody can do. Your best is, in fact, the only thing you can do. And the best you can do doesn’t mean that sometimes you give 80 percent and other times you just give 20 percent. You’re always giving 100 percent — that’s always your intention — it’s just that your best is always changing. From one moment to the next, you are never the same. You are alive and changing all the time, and your best is also changing from one moment to the next. Perhaps Master Yoda said it best, "Do or do not. There is no try."
Recently the Centers for Disease Control and Prevention (CDC) added being overweight as a factor that increases severity of COVID-19 symptoms. This is a change, as up until now being obese was considered a high risk factor. Now, being overweight will increase your risk of severe COVID-19 symptoms. The CDC considers an adult overweight if their Body Mass Index (BMI) is over 25 and obese when BMI is over 30. Body Mass Index is the mathematical relationship between your weight and height. You can find your BMI by going to your Weigh Ins page of your BTWB app. It's calculated for you every time we take your weight and measurements during our quarterly check-ins. The BMI is a controversial statistic and its critics argue that since it does not measure body fat it's not useful. I agree with this criticism. BMI is a diagnostic tool and can be useful for an initial screening, however it doesn't give an accurate measure of someone's physical body composition. For example, let's look at my body composition. My weight has not changed since I started CrossFit in March 2010. I have decreased my body fat by nearly 15%. My BMI has not changed. According to the CDC I'm still overweight even though my body fat is 20%. My BMI hasn't changed because I'm the same weight and height. CrossFitters and power athletes tend to weigh a bit more because of our increased muscle mass. Just look at my data, I've gained 26 pounds of lean muscle mass since starting CrossFit. That's why my weight hasn't changed. The CDC does have a disclaimer on their website that reads: BMI does not measure body fat directly, but research has shown that BMI is moderately correlated with more direct measures of body fat obtained from skinfold thickness measurements, bioelectrical impedance, underwater weighing, dual energy x-ray absorptiometry (DXA) and other methods 1,2,3. Furthermore, BMI appears to be strongly correlated with various adverse health outcomes consistent with these more direct measures of body fatness So what is considered overweight when we look at body fat percentage? After all, that is what we really want to know. It's actually not easy to find credible medical guidelines for body fat percentages. One reason for this is that measuring body fat percentage is highly variable between methods (skin folds, physical measurements, electronic impedance, BODPOD, etc.) and that variance makes it challenging to nail down hard numbers. You can find several credible guidelines for healthy ranges. Here's one from the American Council on Exercise. Here's another chart that is commonly referenced in the CrossFit ecosystem. This one breaks down ideal body fat based on age categories. This might prove more useful. Notice this chart shows ideal percentage and average percentage but doesn't identify what is overweight and what is obese. Perhaps we are meant to infer that anything above ideal is, in fact, not ideal and therefore overweight? At TSCF our goal is to make you healthy, happy and harder to kill. Being lean and strong makes you harder to kill. It's not about being skinny, it's about being physically and mentally able to withstand the shitstorm of life. If you're ready to lay a solid foundation of healthy habits so you, too, can become harder to kill, then you should sign up for our 4-week Fall Into Healthy Habits Challenge. Together, with a 406 Barbelle coach, we will work on solidifying those habits that make us stronger, happier, and healthier. Sign up by clicking on the image below. We start this FRIDAY, OCTOBER 23! |
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