Weddings, drinking and eating.

Wine at a wedding

I hope that you all had a WONDERFUL weekend. We had a wedding this weekend, I’ll talk about that in just a second, otherwise it was a relaxing, hot, but beautiful weekend. The weather has been just crazy this year. It’s been so hot and now rain?! What is happening?!  

Ok, on the topic of the wedding. Weddings are difficult nutrition wise, simply because you’re at the mercy of whatever they’re serving and the, typically, abundance of alcohol. Here’s what happened:

One thing to try to do is, eat before you go. It’s usually a good idea for a couple of reasons. One, you get to choose what you want to eat at that point and you’re less likely to gorge yourself on the maybe not so healthy foods at the cocktail hour.

Being a wine lover, I didn’t want to deny myself the thing that I enjoy, so I decided to embrace the choice to have a few (or more) glasses. It’s a special occasion, so why not deny myself something that I enjoy. I made the choice and I’m ok with that.

The food was amazing, had some beef and veggies and ate too much from the “candy bar”. It was more than I wanted to have, but I figure that the wine assisted with making choices that don’t really fall into my normal eating patterns. Not judging myself here, just making observations about my choices and what I may be able to do better in the future.

The moral of the story is that eating before you go, following the basics of what’s taught in the ProCoach program, will help set you up for success when you go to these types of events where you’ll be surrounded by not so good choices and alcohol. And should you decide to eat/drink those choices that may not fit into your eating habits, it’s totally ok! Go, enjoy yourself and then the next day, be ok with those choices and move forward.

It’s going to be a great week in the gym. We’re going to be trying a few different things and experimenting with some new movements. Looks like it’s going to be a MUCH cooler week, so let’s have some fun!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4x12 BSS
4x12 DB Squeeze Press

Get{Fit}
4 RNDs:
10 Pull Ups
20 Sit Ups
40 Double Unders

Slow day!

Where was everyone yesterday?!

Morning class, no one showed up and only a couple in the evening class. What's going on? Humidity? Heat? Bored? Do I smell funny?

What's up?!

Daily Dose

Get{Strong}
Oly Day!
Snatch Practice
Then:
3 RNDs NFT:
7 Good Mornings
100m Suitcase Carry
10 Pull Ups

Humidity?!

Hard to work!

Is it just me, or is this humidity really making it hard to workout! We're so spoiled here with our dry(ish) air... 

Oh well, let's get to work!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
4x12 Single Arm DB Bench
4x12 Frog Pumps

Get{Fit}
EMOM 10:
6 DB Push Presses
8 DB Swings

Whew!

Yesterday...

...was a little rough! Sprints are hard. 

Good work everyone, way to stick with it. Let's keep up the good work!

Daily Dose

Get{Gymnastics}
sPL
4x12 Chin Ups (Bands if you can)

Get{Strong}
4x12 Sumo DL
4x10 L-Sit Leg Lifts

Get{Fit}
AMRAP 10:
8 Renegade Rows
9 Box Jumps
10 Air Squats

Smarter Carbs

FitCampers!

It was an amazing weekend with beautiful weather and sunshine. Did you make it outside to play?

Carbohydrates are important to our bodies. They allow us the fuel to be able to perform at a high level, improve cellular function and to well… live.

A lot of people think that carbs make you fat, and that’s not necessarily true. Too much of anything will make you fat and most of the time, we have too much of the wrong kinds of carbs, and that’s where we start to have problems.

Some people think that if you have hormonal or metabolic issues (such as hypothyroid, low testosterone, or problems regulating blood sugar) cutting carbs would help that. Studies are starting to show that the opposite is true. These studies are showing that SMART carbs will actually help to improve some of these issues.

Cutting carbs too low for too long can cause some problems. There are very few people that look, feel and perform their best on very low carb diets. Some issues that one might run into on a VLC diet (Very Low Carb) might be:

  • Low energy
  • Feelings of deprivation, anxious and angry about life (HANGRY)
  • Will lead to binge eating (Ever open a box of Oreos and 30 minutes later wonder where they all went?)
  • It will kill your mojo

BUT, if you’re fueling up with the RIGHT kind of carbs, you’ll feel:

  • Full of energy, feel good about life and feel like you can conquer the world
  • You’ll feel clear minded, confident and you’ll sleep amazingly well
  • You’ll feel fuller longer, and find that you have less cravings for sugary treats
  • You’ll perform better in the gym, in your sport and life in general

This is about eating better carbs, not fewer carbs. Here are a couple things that you can try to get in better carbs versus fewer carbs.

Number 1:

Look at your daily routine and menu. See if you can figure out how to get in better carbs, or even just make one meal better. For instance, instead of a side dish of white, highly process pasta, try something from whole grains like; wild rice, oats, or sprouted grains. Other great options for a side dish to your lean protein would be regular or sweet potatoes/yams or beans or legumes.  If you’re feeling like a sugary treat, have some fruit or grapes! Personally, I love green grapes frozen as a treat. They’ve got an ice cream like texture (sort of) and the sweetness comes through really well when they’re frozen for some reason. For breakfast, try some steel-cut oats with berries in them as opposed to instant oats (although that’s not a terrible option either over highly processed, sugary cereal).

Number 2: Look at what highly refined sugary carbs that you might still have in your diet and seek out a better option. If you like cakes, pastries, or muffins, what can you do to make them just a little bit better? Maybe use a different type of flour like; quinoa flour, coconut flour, brown rice flour, etc. Something with higher fiber in it. Maybe you like the protein bars off the shelf, honestly, some of them are pretty darn good. I like the Quest Bars personally. They taste pretty good and aren’t full of crap. There are many bars out there that pose as “healthy” but, there’s about 30 ingredients and you can’t pronounce over half of them. Stick to the cleaner foods or, make your own. There are plenty of recipes out there on the interwebs that you can use for cleaner options. Like ice cream? Try this!

These are just a couple of things that you can do to help improve your smart carb IQ. This lesson is pretty simple. Think about the food that you’re about to eat. How far did it have to travel to get to your plate? How many steps do you think that it needed to go through to get from the field to that box to the store to your kitchen. Is it more than 5? 6? 7? If it’s more than a couple of steps, it might not be the best option. Keep it simple!

As always if you have any questions, feel free to respond to this email and I’ll happily answer them to the best of my ability.

Donna, getting some work in!

Donna, getting some work in!

Let’s have a great week!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4x12 Single Arm DB 1/2 Press
4x12 Concentration Curl

Get{Fit}
For Time:
400m Sprint
20 Sit Ups
200m Sprint
20 Sit Ups
100m Sprint
20 Sit Ups

Finally Friday!

What a week!

It was a tough week! I'm a little beat up, and I hope that you are too. Let's have a relaxing weekend, get outside and move around for fun and get some good recovery in as well.

A little workout from last week!

A little workout from last week!

Have a great weekend! But first, this:

Daily Dose

Get{Strong}
C&J Practice
Then:
3 RNDs:
6 Front Rack Lunge L&R
9 Pendlay Rows
12 Windshield Wipers

Congrats!

Max week

I know that it's been a few days, but I wanted to congratulate all of you that got some new 1 rep maxes. Lifting to max is hard and we're not always going to get a PR, and that's ok. It's just one measure of progress.

Did you move better? Did you go through a greater range of motion? Did it feel better? Was there pain and now there's not? 

These are just a few things to think about as we're moving forward. Let's keep having a great week and move forward!

Deadlift maxes!

Deadlift maxes!

Bench Press Maxes!

Bench Press Maxes!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
4x10 Pause Bench Press
4x12 DB Curls

Get{Fit}
AMRAP 4:
KB Swings (AHAP)
Then:
AMRAP 4:
Pull Ups (Bands)