WOOOHOOOOOOO!!!!! It's #foodiefriday! Who's ready for the weekend? Our Fall into Healthy Habits Challenge starts in one week! Are you joining us? I hope so, because everyone who's doing the challenge will be ready to face the winter holidays with confidence, strategies and tactics to avoid seasonal weight gain. Each week during the 4-week challenge you will work on a different healthy habit. The first week's healthy habit is to eat your veggies. You will earn points if you eat veggies at LUNCH and DINNER. Of course, eating a salad at lunch and dinner is an easy way to get your greens. How good would you feel if you ate today's #foodiefriday recipe from Dishing up the Dirt? I love warm salads and this warm winter squash and kale salad with cider vinaigrette is so perfect. It is full of delicious veggies that you can still get locally and it will warm you from in the inside out. ENJOY! Are you ready to build sustainable healthy habits for the fall? Are you ready to face Thanksgiving and the winter holidays with a plan instead of a hope and a prayer than you don't gain weight? Our Fall into Healthy Habits Challenge starts NEXT FRIDAY OCTOBER 23! Everyone who participates in our Fall into Healthy Habits Challenge will receive a discount on protein powder at 406 Nutrition. The fine folks at 406 Nutrition are also providing FREE In-Body scans to all of our participants. WIN-WIN! Sign up for our Fall into Healthy Habits by click on the image below!
0 Comments
It's Mental Toughness Thursday. Today we return to our study of The Four Agreements, by Don Miguel Ruiz by exploring the Third Agreement: Don't Make Assumptions. Ruiz presents the problem with assumption as this: "We have the tendency to make assumptions about everything. The problem with making assumptions is that we believe they are the truth. We could swear they are real. We make assumptions about what others are doing or thinking - and we take it personally - then we blame them and react by sending emotional poison with our word. That is why when we make assumptions, we're asking for problems. We make an assumption, we misunderstand, we take it personally, and we end up creating a whole big drama for nothing." The way avoid assumptions is to ask questions. A simple, "What's up?" can go a long way to reducing misunderstanding and drama. A gentle, "I'm sorry you're upset/angry/sad. Can I help?" can smooth the waters in turbulent communication.
As coaches, we work to avoid assumptions about attitudes and responses to the workouts, our cues, or our corrections. We try our hardest to not take your responses personally, and understand that you might be scared or nervous about what we're asking you to do. As athletes, what assumptions do you tend to make? Which assumptions have you made that have created problems? What assumptions have you believed as truth, only to discover they were not? Share your stories with us in the comments. For the past few #wellnesswednesday blogs I have been exploring the importance of eating enough protein. Protein, one of the 3 essential macronutrients (the other 2 are fat and carbohydrate), is responsible for building lean body mass, e.g. muscle and bones. It is often under-consumed. It is very important to power athletes like CrossFitters since we use our muscles every time we do a high intensity workout. Today's wallballs and ball slams are going to tax your muscles and you'll need protein to repair them. Tracking protein is one of the first steps establishing a rock-solid nutrition program. A common target for establishing a baseline protein amount is grams of protein equal to your lean body mass. I have written about this target here. Once you see how your body composition responds to this amount you can alter it to achieve your goals. However, most folks fall far short of this amount. That's why our Fall into Heathy Habits 4-week challenge includes eating protein at breakfast, lunch and dinner. You will not need to track the amount of protein you consume (unless you and Coach Jenny decide this is a good goal for you) you'll just need to include some protein. For many of us breakfast protein is difficult. Sure bacon and eggs can provide some protein, but in reality these are larger sources of fat than protein. Many people consume a protein shake, or put protein powder in their Greek yogurt. Protein powder can be a very useful and easy way to consume protein. Everyone who participates in our Fall into Healthy Habits Challenge will receive a discount on protein powder at 406 Nutrition. The fine folks at 406 Nutrition are also providing FREE In-Body scans to all of our participants. WIN-WIN! Our Fall into Healthy Habits Challenge starts NEXT FRIDAY OCTOBER 23! You'll have some pre-challenge tasks to complete next week before we start. SIGN UP FOR OUR CHALLENGE TODAY! Coach Jenny is eager to connect with you and help you develop healthy habits this fall:) Who is Coach Jenny? Watch the video below. Are you ready to work with Coach Jenny and build sustainable healthy habits for the fall?
Are you ready to face Thanksgiving and the winter holidays with a plan instead of a hope and a prayer than you don't gain weight? Sign up for our Fall into Healthy Habits by click on the image below! Breanna, Why Do You Do CrossFit?Breanna joined us via our 100 days program which included nutrition coaching with 406 Barbelle from the get go. Her fantastic progress both with her desired body composition goals and her performance goals are attributable to her commitment to both diet and exercise. She started training with us about a year ago and combined that immediately with nutrition coaching with 406 Barbelle. She has dramatically changed her body composition. She has built over 20lbs of lean muscle mass and can now power clean 150 lbs, can deadlift nearly 300lbs, and can easily back squat over 200lbs. She discovered her mental and physical strength while training with us. WAY TO GO BRE! We can't wait to see what you do next. What was your life like before you started training with True Spirit CrossFit? For the past few years, before starting CrossFit, my workouts had been very boring and repetitive. I would go to the gym three days per week and walk on the treadmill for an hour. That's it. I grew up playing competitive sports and I felt lost with my fitness after graduating from school. What brought you to True Spirit CrossFit in the first place? I actually saw an add on Instagram late one night and it said "sign up now for your free consultation with one of our coaches," or something along those lines, and I thought, WHY NOT! I got an email the next day from Coach Leslie asking when I was available to meet. My first thought was "oh shit, I am actually doing this." What was your first impression? Has that changed? I was very intimidated walking into a CrossFit gym my first day. Well, probably my first few days. The workouts looked tough and I did not think I would be able to keep up. Now I cannot imagine working out any other way. Don't get me wrong the workouts are still brutal, but in the best way. BUT once the music starts and you put a little chalk on your hands; it's insane what your body can accomplish. What was the first thing fun or positive thing you experienced while training with us? Power Lifting! I did not know I was strong! Are you working on any special CrossFit related skill now? I really enjoy the heavy lifting days, but I am actually most excited about working on the skills that seem impossible to me. I cannot wait for the class that I get my first pull-up or climb that damn rope! I am so excited! How has you life changed since training with TSCF? True Spirit is the best part of my day! I have never regretted showing up for a workout! My goal is to hike Baldy this summer! What's your favorite True Spirit CrossFit memory? The first day I did back squats at True Spirit. I do not remember if it was for a 3 rep or 5 rep max, but it was the end of class and everyone was done and putting their barbells away and I decided to add just a little more weight and try one final time. I am almost through the set, I have one left, and everyone in the gym starts clapping and cheering. I don't even know what weight I lifted that day or for how many reps, but I remember the excitement, the camaraderie, the energy, the people and how good it felt to do something really hard. Thanks to everyone who was there that day; I would have fallen on my butt without you! Do you want to get strong and confident like Bre? |
Special EventsRecord your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!
Categories
All
Archives
April 2024
|