Alena rows so hard it makes Nanook tired;-)
People are 20% stronger than they think they are. So much of the time, we believe the stories we tell ourselves, and for so many of us, the story is total and complete crap. How often do you doubt yourself before the workout even begins? I hear it all the time! My heart breaks when I hear a True Spirit athlete say, "I can't," or "Yeah, but," or "You want me to do what?"
I want you to discover your power, and you can do that by believing in yourself.
Positive self talk during a workout is as equally important as your physical effort. One of my favorite mental toughness mentors is Greg Amundson. He's an original CrossFit firebreather and redefined the 10 General Physical Skills into 10 Mental Attributes of Elite Fitness. We could all use some training in these mental attributes.
Endurance: The ability to maintain belief in self and others.
Stamina: The ability to create and maintain intense mental effort, focus and resilience.
Strength: The ability to maintain resolve of decision.
Flexibility: (1) The ability to independently choose an emotional reaction to a wide range of external circumstances. (2) The ability to apply versatile methods to the accomplishment of a fixed goal.
Power: (1) The ability to encourage self and others in the pursuit of a worthy goal. (2) The ability to immediately generate an intense state of motivation and positive expectancy.
Speed: The ability to make immediate command decisions in the face of opposition, challenge and uncertainty.
Coordination: The ability to invoke the most productive emotional response at a given time and place.
Agility: (1) The ability to support the needs of others while ensuring personal goals and challenges are fulfilled. (2) The ability to respond to environment and circumstance with deliberate attitudes and beliefs so as to achieve a desired end state.
Balance: (1) The ability to maintain individual physical, mental and emotional wellness. (2) The ability to maintain a state of mind or attitude regardless of external stimuli.
Accuracy: (1) The ability to set and achieve specific goals. (2) The ability to listen and correctly identify internal thoughts, emotions and energies.
In which attributes ones are you the strongest? Which ones need the most work? How will you improve upon them today? Share your thoughts in the comments.
Laini and I are at Costco again this week sharing with you our favorite organic and paleo convenience foods. Some days it's hard to get it all done and create an amazing dinner from scratch. We get it! We have those days as well. It's those days that we reach for these foods to make sure we eat something yummy, fast and healthy.
What are your favorite healthy fast options? Share with us in the comments.
Annie Matney - Why do you Do CrossFit?
What was your fitness, CrossFit, or yoga "life" like before you started training with True Spirit CrossFit & Yoga.
My fitness level before True Spirit was not too good, basically, I didn't exercise so it was just doing bodywork (as a Rolfer) and doing life that was keeping me fit, and it was keeping me less fit that I thought. My husband and I would do some minor grappling :) and I was getting so weak I wasn't able to do it! I was going to turn 40 in a year and I realized that I was no longer going to be "strong" just by standing in the gravitational field. I would have to work for it.
What brought you to True Spirit CrossFit & Yoga in the first place?
When I started at True Spirit I had been looking for something for years that I could get into. I did yoga sometimes but... then one day I saw a friend at the grocery store and she was glowing and said she had just finished her CrossFit Level 1 training. She looked great! In fact, she was the third person who looked great that I met who also did CrossFit...and so I said, "I want to do CrossFit." She told me what to do and I did it. I was not afraid of CrossFit per se, I just wanted to try it since it made all these people look amazing. Since then I've become far less interested in looks and more interested in what people can do.
What was your first impression? Has that changed?
My first impression was that I had, without shopping around or anything, just fallen into the best CrossFit gym around. I mean I could tell from the beginning the amount of passion and dedication and energy issuing forth from Leslie and James and the coaches. They also drew a group of CrossFitters who liked to laugh, pretty much about themselves and everything else. And it was fun, and it was empowering, and I got great coaching and I still do. I love True Spirit.
What was the first thing fun or positive thing you experienced while training with us?
I think a funny early moment was the realization that I was allowed to pick up a barbell and move it around. I was surprised and a little nervous. But then I learned how much fun it is and that it makes you stronger and more coordinate, and then afterwards you laugh and you feel great.
Are you working on any special CrossFit related skill now?
I am working on taking another minute off a 5k I'm going to run in February, I never thought I'd be doing that....much less that I would be motivated and inspired about it (before CrossFit I thought exercise was drudgery). But that's what I've gotten from CrossFit, the confidence and motivation and skills to do different things athletically. But I think CrossFit itself is still my number 1 favorite activity for exercising :).
How has you life changed since training with TSCF?
I feel more empowered and confident and patient...and less perfectionistic now. The challenge of trying things I'm not good at and working on them gives me humility and I feel really excited when I am kinda good at something. So it's just a win-win. But my favorite thing about True Spirit---if not obvious already--is the community.
What's your favorite True Spirit CrossFit memory?
Any time any coach gets excited about something is a good memory, like when they are helping me or another person with a skill. I guess it was doing the Kittens and Cougars competition with Leslie as my partner and feeling terrified (I'm the kid who used to plead sick during gym class) but I felt so honored to be on her team so I really tried hard. Also during that competition I saw Meg doing burpees and just leaping out of them (shout out to Meg!) so I decided to to 100 burpees a day for 100 days...& I finished that in 108 days. Anyway, it's fun to see what other people can do and feel inspired by that.
Myth: Eat Less and Exercise More to Lose Weight
Insulin is the "fat hormone." It is the hormone that regulates fat production and storage in our body. This is why when we start you on a nutrition program we look at food quality in addition to food quantity. Most of us eat more insulin producing foods than any other type of food. Why is this a problem? Insulin affects our body's ability to detect and control hunger. Yep! It's true!
Check out this video on the relationship between hunger and insulin. You might be surprised at how this hormone affects your desire to eat more and move your body less. We all know that we can't out exercise our diet, and we can't out exercise our hormones either. Want to lose weight and look great? It's more than just eating less and exercising more. It's about eating nutrient dense foods that don't spike your insulin. We will be exploring this topic more throughout the summer. The summer is a great time to get control of your insulin because we have so many excellent fruit and vegetables to eat. Get ready to eat your greens!
June 21 OutWOD
July 13 Knuckle Buster OCR
July 14 5th Year Anniversary Party
July 16 - Aug 24 Pure Barbell - Powerlifting Edition
Record your WOD on Beyond the Whiteboard.
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