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MOTIVATIONAL WEDNESDAY!!! Time to get your booties in the gym and work on making yourself better every…single…day. Not most days but every day I will strive to improve my mind and body. WHY?! Because being mediocre isn’t good enough for me. Being pretty good isn’t good enough either. I want to be the best 🙂 See you at the gym.

 

What is REALLY holding you back ?
All training fits into four broad categories. In order, these are:

Body composition
Flexibility/Range of movement
Strength
Conditioning

There are many ways to individualize and tailor your training within each group. But the categories remain the same.. Body composition comes first for one simple reason: being overweight has an adverse relationship with health and fitness, as well as your mental state.

How you can perform is directly correlated to how you can move. If you have extra weight, movement is harder to do at any level. You should have a clear understanding of what your BMI (body mass index) is and how that affects your health. The number on the scale is not as accurate as one would believe it to be due to muscle weighing more than fat does so use BMI as a guage but not the definite answer to overall health.

In order to find out your body composition, use BMI, your waist measurement, and body fat scales to figure out where you should be. For reference, an athletic male should have between 6-13 percent body fat, while a female should have 14-20 percent. This study1 found body fat was closely linked to BMI measurements greater than 30. In other words, if your BMI is 30 or more, you are likely to have a corresponding body fat percentage.

This might be an eye opener for many of you and that’s a good thing. Knowing where your body is in composition just gives trainers and coaches a better understanding of what you need to make forward progression.My goal is to have your body composition at an optimal level for your health and wellness. Your first step is food tracking. Food tracking becomes a large part of this process, as does the effort to create new habits and educate you about what your currently eating, how much of it your eating and where you have habits that we can change and adapt.

Second, workout harder not longer.Did you know that the difference between a steady-state workout and an interval workout is 7 percent? When it comes to training for fat loss, the decision is simple. Pick the workout that burns the most calories in the most sustainable way.

All this is is determined by eating well. None of it will make any difference if you’re snacking on pizza every night and eating M&M’s.Rule one is that your training, including the associated diet, should make you better and healthier. If you’re trying to eat your way into a bigger deadlift but you don’t compete in a lifting sport, you will probably make things worse for yourself in the long run. Get your eating under control this year and watch how easy it is to nail down your other health and fitness goals.

So I was warming up last saturday and watching CrossFit videos on youtube and I was watching one with Brook Ence going head to head with Jon Pera on a WOD. As I was watching I was amazed at how fast and how well Brook Ence moved. Why wasn’t I watching Jon Pera? Well lets be honest Brooke is cuter than Jon, no offense Jon. SO I thought I should try to be more like Brooke Ence. I have never met her only ever seen her in the Games or on random videos on youtube. SO I have no idea how she really is other than adorable. So I decided to start watching her workout videos and pick 1 workout she does and do that workout at the guys weights. Here I am trying to keep up and dying at it. ENJOY.

WOD:

100 DU’s

5 Clean and Jerk, 205

75 DU’s

5 CLean and Jerk, 185

50 Du’s

5 Clean and Jerk, 165

For those of you who know our instructor Craig Maffei, then you’ll know how much he loves Fairlife milk. We are trying to get him a commercial spot with them just for funsies. So we put a commercial together ourselves using my Iphone. Here is our first commercial. Stay tuned for more.

Your body is a machine. What you feed it will ultimately affect how you feel and how your body responds to external factors. Feed your body right and you will see how much of an impact it has on your well-being and how amazing you will feel. Your body will start to appreciate the nutrients and you will start to see immediate results from the foods that nourish every cell!

Learning what foods to eat and when to optimize your nutrition is key.Reset your body from the inside out by getting your nutrients from a delicious array of whole foods.Here’s what you should be looking for: whole grains and legumes for zinc, lysine selenium, B vitamins, and slow-digesting carbs, the most colorful array of veggies you can find (for beta-carotene, micronutrients and minerals, antioxidants, fiber, and indigestible carbs that help keep you from snacking on less nutritious foods, lean protein for muscle building and fullness, along with healthy fats from foods like nuts, avocado, and olive oil for muscle building, tyrosine, and overall healthier thyroid function.

Here are some healthy options to add into your healthy diet !

Fruit- Two of the best options that you can have are Apples and Grapefruits

-Apples
Apples are a low-calorie fruit. They do contain plenty of fiber, which is broken down in the body through the burning of calories.

-Grapefruits
Like the apple, the grapefruit is high in fiber. It also helps lower insulin levels in the body.Insulin levels determine the amount of fat the body stores.The lower the insulin levels, the higher the metabolism.Aside from fruit, which other foods are a welcome addition to your diet to increase metabolism?

Yogurt
Natural yogurt contains a lot of protein.Not only does protein help build lean muscle, but it requires a lot of calories to be processed by the body.Yogurt also helps regulate the digestive tract because of the presence of pro-biotic cultures.

Lean Meats and Eggd
Like yogurt, lean meats, such as chicken and turkey, contain a lot of protein and are scant on fat. The lean muscle tissue built by proteins needs a lot of energy to maintain.Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn’t due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found. If you’re worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis.

Spicy Foods
Yes, it’s true. Spicy food, more specifically, food that uses hot chilies of any variety, can increase metabolism.Hot chilies contain capcaisin, which make your body burn calories long after they’ve been eaten. Capcaisins cause some people to sweat when they’re eating a spicy Indian curry or some fiery Mexican cuisine, but don’t shy away from the spice if you want to increase your metabolism!

Eat these foods and you’re guaranteed to burn more calories… just by sitting there and listening to yourself digest. Only one catch: Like any good buzz, this boost is temporary. The only way to alter your resting metabolism permanently is to gain or lose weight, or to build extra muscle by lifting HEAVY !

 

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