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2/21 Wellness Wednesday

2/19/2019

John is considering his first Spartan Race. It's important to use your fitness for something outside of the gym. How are you using your fitness?

We have a poster in our gym called Fitness in 100 Words. It is the 100 word charter for CrossFit and the very last sentence reads, "Regularly learn and play new sports."
Greg Glassman established CrossFit as a training methodology to make us better inside the gym so we could use our fitness to have fun outside the gym.
It's not uncommon for 2 things to happen when we start really loving CrossFit. One, we want to become competitive in CrossFit. Two, we want to become competitive in a sport we found through CrossFit. The 3 most common sports that CrossFit leads into are Olympic Weightlifting, Powerlifting and Obstacle Course Racing.
The great thing about obstacle course racing (OCR) is that with just a little bit of dedicated time for specialized training most of us can have a super fun race. The same can't be said for Olympic Weightlifting or Powerlifting.
Coach James is our resident OCR expert, well, aside from Meg who is a WOLRD SPARTAN CHAMPION. Meg used the fantastic fitness she gained via CrossFit to become a champion Spartan.
Coach James is excited to help you use your fantastic CrossFitness to have a super fun time with your first (or second or third) OCR.
Coach James is offering a FREE OCR Info Session next Wednesday at 6:30 PM to answer your questions about OCR training. He will be discussing his upcoming 8- and 6-week OCR training specialty courses. Whether you want to do your first or your fifth OCR you should attend our free OCR Info session. Whether you want to run the Spartan in May, the Knuckle Buster in July or the Canine Gladiator (with your dog!) in August, you should attend our free OCR Info session next Wednesday at 6:30 PM. Coach James loves to do fun things outside the gym and he's here to help you do the same. But, don't take it from me. Here's a bit from the Coach James himself:

"We live out in the world, not in the gym. I live to play and adventure rather than work out. The gym however is a great place to practice, in a controlled setting with expert coaching, movements and techniques that will allow us to be stronger and more capable when we do go out in the the world and pursue adventure, whatever that adventure may be. Adventure by my definition is the pursuit of new places, people, mindsets and activities. Adventures, in particular in the outdoors, allow you to explore yourself in relation to the world.

So many of us watch longingly as others do what is thought of as impossible. Yet we long to do that very thing, of wanting to be elite and just already be great at something. Ego takes over, then the self-defeating negativity of “I’ll never be able to do that” becomes the place holder.

What if you took a chance? What if you tried something new? You just might find yourself and have some fun in the process. That is why I choose do OCR races"

We'll see YOU at the free OCR Info session next Wednesday at 6:30 PM. If you can't make it, no worries, we'll be hosting this session LIVE on Facebook.

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2/19 Transformation Tuesday

2/18/2019

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Buck Taylor, Why do you do CrossFit?

What was your fitness, CrossFit, or yoga "life" like before you started training with True Spirit CrossFit & Yoga.
I had been working out at another CrossFit gym in town and thought it was a bit too intense with not enough warmup, stretching and instruction. True Spirit has changed all that.

What brought you to True Spirit CrossFit & Yoga in the first place?
A fellow volunteer firefighter mentioned his great experiences at TSCF so I took a chance.

What was your first impression?
Great community, welcoming, fun environment and really great and caring coaching.

What was the first thing fun or positive thing you experienced while training with us?
Trying new things and learning to climb that damned rope.

Are you working on any special CrossFit related skill now?
Bench my bodyweight

How has you life changed since training with TSCF?
As a type 1 diabetic, my blood sugars are more regulated and my body looks better naked!

What's your favorite True Spirit CrossFit memory
Talking about syphilis at 6 am!

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2/18 Myth Busting Monday

2/17/2019

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Jeremy has done Femme Fatale 2 years in a row now! He's on team Night Owls for the 2019 Intramural Open.
Are you ready for the Open? We love how Femme Fatale Week gets us all ready and excited for The Open. Let's do this!

Myth Busting Monday -
The Myth of the Perfect Human Diet

There is no one size fits all perfect diet. The perfect diet is the one that gives you enough energy to do all of the things you want to, provides enough macro- and micro nutrients to keep you fully functioning, and enough calories so that you don't accumulate excess calories as body fat.
For the most part, humans are meant to eat real food. We are meant to chew, swallow and digest a variety of foods. While we may elect to drink some or our calories, the majority of our calories need to be masticated.
When I was attending the Masters Training camp at the Olympic Training Center (OTC) nutrition was front and center for all athletes. Resident athletes and campers get special classes on nutrition and supplementation and we are given plenty of educational materials on the value of real whole foods. Nutrition education and counseling at the OTC is a food first approach.
For the past 4.5 years I have been writing weekly about food and nutrition and I also take a food first approach. I endorse the CrossFit guidelines of eating meat, vegetables, nut & seeds, some fruit, little starch and no sugar. You'll notice that this nutrition prescription is a food first approach. There's nothing about shakes, pills, bars, and other diet supplements.
However, within the context of food first, there are a variety of eating strategies. For example, you can be vegetarian, vegan, keto, paleo, Mediterranean, pescatarian, gluten-free, dairy-free, alcohol-free, locavore, etc. There are so many strategies because there is not one perfect human diet! Keto works for some, but it might not work for others. Some folks are just happy being vegan, whereas others might falter and fail.
There's not one perfect diet because we are all so different. Our gut biomes are different, our hormones are different, our food tolerances, food allergies, taste bud abundance, are all different. The perfect diet is the one you can stick with and that makes you feel and look good. The challenging part of finding what works best for you, is that you must do just that - find out what works. It involves a lot of experimentation and a realization that what worked for you when you were a teenager will not necessarily work for you in your 30s, and what worked in your 30s will probably need to change as you continue to age.
The best way to begin to find your perfect diet is to just take stock of what you're eating now. How do you feel eating this way? How do you look eating this way? If you don't feel and look good, something needs to change. Focus on food first, get rid of junk food and reduce overall processed carbohydrate and refined sugar intake. If you buy food in a box, bottle or can, these are probably processed foods. Try switching to processed food with less than 5 ingredients, and make sure all the ingredients are recognizable sources of food.
If you're still not sure where to start, I recommend scheduling a Nutrition Consultation with Coach Audy. She has helped many folks get their eating habits and lifestyle on track so they look and feel their absolute best.

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2/17 Sunday is a Rest Day

2/16/2019

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Take a nap today, you've earned it! After your nap consider this:
"Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth." - Marcus Aurelius

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