Are you planning to take a family road trip this summer?
Plan ahead and pack nutritious snacks, to help save money and avoid “hangry” meltdowns.
● Avoid convenience store stops to save you $$$
● Pack snacks in individual containers to limit mess in the car
● Bring a reusable cup filled with water
● Use a good cooler to keep food at safe temperatures
● Consider packing wipes to clean off little hands when finished eating
● Ideas: Cut up veggies + mini humus packs, popcorn, homemade muffins, homemade granola/trail mix, string cheese + whole grain crackers, cut up fruit
Here's a fabulous guide to healthy road trip meals from fouraroundtheworld.com.
The most rewarding aspect of coaching is seeing the physical, mental, emotional, and spiritual transformation of YOU, our members.
All of your TSCF coaches care deeply about you. We see how hard you work and are continually impressed by your grit and grace.
The most challenging aspect of being a coach is helping you navigate your personal journey while not losing ourselves in the process.
Coaching is HARD and fantastic, and something all of us are deeply committed to. It was So. Much. Harder this past year with small classes, physical distancing, constant cleaning, and a high level of uncertainty.
Coach Kendra recently shared this powerful post by my fellow #bosslady at Rocket Community Fitness in Seattle. She nails the things we wish you knew about us.
We are SO excited and happy that we can finally throw open the doors, increase the class size, enjoy partner workouts, and invite new people into our TSCF community.
Thanks for trusting us with your health and fitness.
Today starts Podium Week, our twice annual fitness testing week. We actually have not had #podium week since December 2019 due to COVID restrictions. Now that we can relax physical distancing for vaccinated folks, we can share barbells and spot each other like the "good ole days."
Every December and May we take stock of our strength, skills and metabolic conditioning by performing the CrossFit or Powerlifting Total, the Level 4 Gymnastics Skills tests, the Level 4 Conditioning tests, an endurance workout and the Baseline.
Repeating these workouts twice every year shows us our strengths and weaknesses. It shows us if our fitness is increasing or if we've hit a plateau. It can motivate us to stay committed our fitness program and can provide just the spark we need to take our fitness to the next level.
We call it Podium Week because we will celebrate your WINS today. Did you get a PR? Yes! That's Podium worthy. Did you do something for the first time? Yes! That's Podium worthy. At the end of class your coach will set up some podiums and ask you to write your accomplishment on a small whiteboard. We'll snap your photo and send it to you as a reminder of your amazingness.
We held our first Podium week in December 2015 with the CrossFit/Powerlifting Total, and that's how we'll start this week. The CrossFit/Powerlifting Total is best test of pure strength there is. The CrossFit Total was created by our favorite strength coach, Mark Rippetoe, who introduced it to the CrossFit community in 2006. We will pay attention to his coach's notes today:
"Here are some basic precautions that need to be followed for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for."
As the rate of COVID-19 infection increases exponentially, again, in our county, it's a matter of time before someone close to you acquires the virus. As our COVID free circle shrinks around us, it's even more vital that we manage our risk and reduce our chance of infection.
We continue to do all things at the gym to help reduce our risk. We monitor the carbon dioxide levels, we ensure adequate air circulation and ventilation, we sanitize after every class, and we keep everyone more than 6 feet apart.
We also have a majority of our members and nearly all of our coaches who are fully vaccinated against COVID-19. By the beginning of May we will reach herd immunity amongst our TSCF community. YAY!
We know that healthy people have less severe symptoms. I have previously explored how high body-fat increases symptom severity and how adequate Vitamin D levels decrease symptom severity.
Now, there is a growing body of evidence that wearable technology such as Whoop, FitBits, Apple and Garmin watches can be important for early symptom detection.
All of these wearable technology devices measure heart rate, respiratory rate, and sleep. These three biometrics are showing to be reliable early indicators of symptom onset. They do this by alerting you to abnormal rates compare to your baseline.
A scientific paper published in Nature last month explores how "consumer wearable devices are an accurate and widely deployed technology to establish individual baseline parameters of health, which may be used to detect substantial deviations from baseline physiology at the onset of infection."
The research team looked at thousands of folks who wear FitBits, Apple and Garmin watches and found that abnormally high resting heart rate is a reliable early indicator of COVID infection. They found that some folks showed an elevated resting heart rate as early as 14 days before symptom onset and some as few as 2 days before symptom onset. An elevated resting heart rate could be a great impetus for getting a COVID test.
The research team found that sleep increased at symptom onset. This is no surprise as fatigue is one of the primary COVID symptoms.
Whoop straps were not included in the study published in Nature. Whoop has its own research team and has participated in several independent studies. Their research indicates that elevated respiratory rates as early as 1 day prior to symptom onset provides reliable early indication of COVID infection.
This is a great year to tp start wearable technology. Not only will it provide an early indicator of COVID infection, it will help you make healthy lifestyle choices.
I have been wearing my Whoop since July and have posted a bunch of blogs on how to use the data it provides. You can use my WHOOP affiliate link and get your first month free. Just click on the image below to sign up!
Record your WOD on Beyond the Whiteboard.
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