 Myth: Eat Less and Exercise More to Lose WeightInsulin 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!
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 Bethanie looking strong with an American Kettlebell Swing. If you had an injured arm or shoulder you can do one arm swings. If you have an injured leg you can do seated swings. There are so many ways to adapt our workouts. We are only limited by our imagination. The Myth that Being Injured Means You Can't WorkoutCrossFit is a strength and conditioning program that is designed to increase your general physical preparedness. That means it's a fitness program that draws heavily on sports training to make you really fit so you can do whatever you want in life. For many of us, what we want to do is have fun outside the gym, and sometimes those fun activities can lean to injuries. Here in Bozeman the adult summer recreation sport leagues have begun and already we have 2 of our athletes who have been injured by recreational soccer. Softball and volleyball have started as well and I'm sure we're going to see twisted ankles, pulled muscles and other injuries. The good news is that once you've given your injury the appropriate acute care, and you've been checked out by a doctor or physical therapist you can return to working out with adaptations, modifications and scaling. In fact, completely sidelining yourself is a fast path towards a deep dark hole of sadness and feeling like crap. Returning to the gym is super important during your recovery so you stay engaged with your community and get the mental health benefits of exercise. Lots of folks think that they can't do CrossFit if they have a twisted ankle, torn muscle, or some other injury. That is just simply not the case. In fact, CrossFit is practiced at Walter Reed Army Hospital to help rehab military folks who've lost limbs, have brain injuries and spinal cord injuries. CrossFit can be adapted to accommodate any physical limitation. People in wheelchairs do CrossFit every day, in fact there's wheelchair specific programming you can follow via WheelWOD. If you have a lower limb injury you can do everything someone in a wheechair can do. If you have an upper limb injury you're now going to work with dumbbells and kettlebells with your "good" arm until you're healed. Being injured is a total drag, I know! But, you can work with any of our Coaches to come up with modifications to adapt any of our workouts to you. Our goal as Coaches is to meet our clients where they are TODAY and make their time in our gym the best hour of their day. We can do that if you walk, crutch, or wheel yourself through our front door. Check out this video from a special course that is designed to help Coaches learn how to modify workouts for adaptive athletes.  Jessie looks perfectly strong and amazing. The Myth of the Perfect BodyI have been an athlete most of my life and my body's capability has been important to me. When I was firefighter in the USMC my body had to be capable or I couldn't do my job. If I couldn't do my job people died. The pressure to be strong and capable was high. That has not made me immune, however, to the impossible and impractical quest for the perfect body. We are bombarded with images of the perfect body. Women are supposed to be thin, skinny and not take up too much space. Men are supposed to be be big, but not too big. Who determines this anyway? More importantly, why do we believe it? The reality is that there are so many variations of human physique that there's no possible way we can nail down one as the perfect one. It's an impossible quest and one that sets us up for failure and disappointment. What if we traded the perfect aesthetic for what we are capable of doing? One of my favorite photo essays is Athlete by Howard Schatz. Howard photographed Olympians from all sports side by side. They're all at the absolute top of their physical capability, and none of them look alike. Here's a sample of one of my favorite panels.  They are tall and short. They are long legged and short legged. They are heavy and light. Some have visible muscles and some don't. ALL are strong. ALL are capable. ALL are beautiful. ALL are perfect because their bodies allow them to be the absolute best in their sport.
I had the great pleasure of meeting Olympic medalist Cheryl Haworth when I attended the master's training camp at the Olympic Training Center. She's the third from the left. She is an amazing human and is absolutely unapologetic for being strong and capable. I never once heard her make any disparaging remark about her body. She LOVES what her body is able to do. She WON an Olympic Medal because her body is perfect, for her. Your body is perfect for you when it enables you to do everything you want it to do. NOT when it looks like what someone else has suggested to you. You are the one who determines your perfect body. Not the swimsuit edition of Sports Illustrated, not Vogue, and no, not CrossFit either. Perfection can be the body that is capable of going on a long backpacking trip. It's the body that can play with your kids all day. It's the body that can lift heavy things. It's the body that can ski all day. The body that can run, jump, throw, skip, and make you happy through the pure joy of movement. That's the perfect body. 
I love having smart friends because they always share with my their smart books and smart podcasts. While I'm not actually friends with Julie Foucher, I listen to her podcast regularly and I really like her functional and integrated approach to medicine, health, fitness and wellness. She's pretty smart!
You've all heard me say, time and time again, that improving your diet and nutrition practices will have the most significant impact on your health and body composition. We all know we can't out exercise our diets. But, there are still MANY myths out there regarding nutrition and I think you'll learn a lot from this podcast with Gary Taubes. I have read Gary Taube's books Why We Get Fat and Good Calories, Bad Calories and I've read most of his essays. If you have not yet read anything from Gary Taubes, start with this New York Times article, What If It's All Been a Big Fat Lie? In this podcast Gary and Julie debunk many nutrition myths and discuss the importance of making dietary changes for a healthier lifestyle. I hope you enjoy! 
We have only ONE class on Memorial Day Monday and it's at 10:30AM.
​We are doing Memorial Day Murph. Click Below to officially register for the Murph Challenge.
Click Here to Register for the Murph Challenge
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Special EventsJune 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.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
 
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