Haapppy Monday! It’s hard to be bummed on a Monday when the sun is shining, and it’s 60 degrees outside! We even pulled the rower outside at the gym for like 10 minutes this morning, which is aways nice in January.

Let me tell you about yesterday really fast! My friend Blake runs a martial arts gym in Anderson – ECMMA. Some of the guys and girls that workout there also workout at CFEC, including Blake. It’s a lot of fun. Blake had an open invitation yesterday for whoever wanted to go hit some punching bags, pads, and hopefully not your partner (I think it’s called sparring). He ran us through some drills and taught us a thing or two. I’m pretty horrible at it actually. The power is there. The coordination is not. It’s humbling, for sure. But everyone did pretty good overall. Anyway, there is an open invitation on Sunday afternoons for anyone at ECMMA. Time TBD. Price TBD. But let me know if you want in or want more details. We – along with 40 other friends in Anderson – also went to hot yoga. I definitely sweated out everything I consumed Saturday and Sunday.

 This about sums it up. Molly did great though. She's more coordinated than me, and her kicks are better.

This about sums it up. Molly did great though. She’s more coordinated than me, and her kicks are better.

 

It’s cool to get outside of the gym and try new things. I’ve tried to get better in that area recently, and it’s had a few pay offs – but mostly with my mind and perspective. It’s not every day that you get to go pretend punch and kick people, and then immediately after, change up locations, and go hold poses in a 90 degree room (more like 120 degrees) with 40 other like minded people. It leaves me grateful to be able to use my fitness outside of the CrossFit gym. I recommend trying out something new outside the gym every now and then. If you’re in Anderson, you’re always more than welcome to come with on Sundays!

Ok, enough of being all sweet and sappy. Let’s get to business. We only have a few days left in January (WHOA), which means that for some of us, our 2018 kick off diets are getting old, or our 21 Day detoxes are finished, or our Whole30 challenges are almost over. 

Hopefully you’re still going strong with whatever you committed to in order to better your health this year. Two of my friends gave up soft drinks, and they’re still going strong. I have a couple of friends that are just trying to eat home cooked meals 5-6 days a week, and that’s cool because they’ve made some good, healthy food, and shared it on instagram for others to try too. Several of my friends started tracking what they are eating using apps like MyFitnessPal, and that’s awesome, and it encourages me to keep it up with my goals too.

But for some of us, we’re bored, frustrated, and/or confused- either because we’re on the last days of our challenge, or because we’re not seeing the results we had hoped for, or maybe because we’re bored or don’t know what to do next.

Eating  healthy isn’t complicated. However, we’re all different – thanks to genetics, hormones, activity levels, lifestyles, and overall personal preferences. The way your friend eats to stay healthy may look different than what works best for you. But the good news is, there are all kinds of resources out there to help you keep your nutrition in check.

Food and overall nutrition is a BIG DEAL – in case you didn’t already know! It consumes a lot of our conversations, and for some of us, we put a lot of time and resources into what we are consuming. If you’ve been doing CrossFit for awhile, or if you have your Level 1, you probably know about this little guy: 

  https://library.crossfit.com/free/pdf/CFJ-trial.pdf

https://library.crossfit.com/free/pdf/CFJ-trial.pdf

This pyramid (or the Theoretical Hierarchy of Development) could be a whole post if I wanted it to be, so we’ll save it for another day. BUT it does show the importance of nutrition – AKA – THE BASE of that pyramid. In a nutshell, if your nutrition crumbles, so does everything else (your conditioning, what you can do with your body-gymnastics, what you can do with external factors- weightlifting, and how you can apply your fitness outside of the gym- sport). Nutrition HAS to be the foundation.

What we eat and drink matters. It determines our energy levels, our appearance, our weight, potential diseases, and what we are able to do with our bodies. BUT what we eat and drink is also important because it determines how we feel about ourselves. You can’t deny that making better choices for your health – in what you eat, drink, and how you stay active – can make or break your confidence and how you view yourself.

Ok. Hopefully you’re getting the picture. Here’s the application.

There are no shortcuts, but there are some tips and tricks out there that can help.

Here are a few basic tips in case you’re unsure of what to do next! Before you read them, know that there are SIX of them, but they aren’t there to be intimidating, and they surely aren’t there to be done all at once. For you, it may be about implementing one of them, seeing what happens, and you’re good there. For some of you, maybe you’ve tried the first three, but you need a little extra guidance, so you try #4. **Whatever you do, don’t treat it like a “task list” that you have to do in order to be healthy. Like I said, everyone is different. These are just some ideas and starting points**

  1. Ask your coach – this goes for people in a CrossFit gym, people involved in a sport, or maybe even if you have a personal trainer. Hopefully you feel comfortable enough to ask your coach about what you should be eating. I haven’t been doing this for long, but I love when people ask me questions about nutrition. I love that they care enough, and I also love it because sometimes I don’t know the answer, and it makes me go figure it out for them and for myself! If you don’t have a coach (or a personal trainer, or really anyone else) hire someone! The time and money you put into your health is worth it!
  2. Eat real food…or at least as much of it as you can. A good place to start is to buy (and actually eat) as many foods as you can on the outside of the grocery store – think AALLLLLLLL the produce, and a good bit of lean protein. Implement these foods slowly though. Or else you may end up buying a lot of food that you have no intention of ever eating. Set goals to eat a certain amount of veggies (and even a little bit of fruit) daily, implementing new foods as you go.
  3. Do some research! The internet is a wonderful place to start, but don’t believe everything you read. A little over two years ago, I made some changes to the way I was eating overall. I started doing this little thing called the Zone Diet. It was tough at first, because I was like, WTH is a block, and how do you measure that?!?!? BUT I studied the sheets and figured it out!
  4. Write down what you’re eating, and how you’re feeling. Do you always feel pretty crappy a couple hours after lunch? Ok, cool. Well, writing down what you’re eating will help you see what you’re eating consistently that could be contributing to how you’re feeling.
  5. If you’re curious about the amount of food you are consuming, weigh and measure it. Buy a scale for this. The one we currently have was like $11 or something at Publix, and it lets you choose what units you want to measure in. 
  6. Track your food, calories, macronutrients, and micronutrients using an app like My Fitness Pal. 

I was going to tell you all about My Fitness Pal today but I don’t want to overwhelm you with too much in one day, and I’m about at my limit. So, be on the lookout for more info on that in a few days. My Fitness Pal has helped me so much. It’s way easier than I used to give it credit for, and it’s been really cool watching other people around me jump on board and pay more attention to what they are eating.

The biggest thing to keep in mind when it comes to nutrition is to remember that you are worth it. Hopefully you love and care about your body enough to give it your best. And the second thing to keep in mind is to not be scared to fail. Don’t be afraid to try something new if you’re unsure of what to do. The worst case scenario is that it doesn’t work like you envisioned it would, and as long as you gave it your best, that’s all good, and then you can go and try something else.

That’s all I’ve got today! Like I said, check back in a couple days, and I’ll finally be sharing about My Fitness Pal, how to use it, and how it could benefit you!

Have a great week!!!