Snowmageddon and WOWs

I was trying to take pictures for last weeks blog outside.
You can't see behind me but their is ice everywhere.

The infamous snowmagedon 2016 has hit along the east coast this year.  But if you ask me, it was more along the lines of Frozen where I'm from (freezing rain).  We didn't get a dusting of snow until Saturday night and it literally looked  just like someone that, a dusting. All this started Thursday night/Friday morning causing post to already close down by 2pm on Thursday.  Well at least that gave me plenty of time to pack for Greensboro to compete at War of the WODs.  This would be the third year of me competing in this

competition.  My first year I did Team scaled, my second year Indiv Rx and Team Rx, and this year would be Indiv Rx.  I got up and went to workout on Friday morning.  And for those that compete you're probably wondering why in the world I would workout the day before.  It's suppose to be a rest day!  My body would have had 24 hours of rest even with the workout on Friday morning. 

Team Day at WOTW 2015
Jake and I

After working out Friday morning, my car was already getting frozen rain on it.  So home I went to shower, finish packing clothes and making sure I had all my food packed. (Loving my 6 pack meal bags - see previous post).  I was staying with a friend in Greensboro and they were suppose to get worse weather than I was so I checked in with her because I was going to drive up later and didn't want the weather to be that bad.  My mom was not wanting me to go because of how bad the weather was going to get, and my friend suggested waiting until the morning of.  So I held off.  But until Saturday morning I decided to be productive and get some things done on my to do list.  I even took a nap and as you get older getting a nap is cherished!  Unfortunately the weather hadn't gotten any better in Greensboro, but I was still really determined to compete.  Which I wasn't sure why considering I knew how poor I was going to perform.  My conditioning has suffered the last several months for working out by myself and I had gotten better at my Olympic lifts which would come in handy for one of the workouts.  But I listened to my mom and my friend and didn't go up to Greensboro.  I can't tell you how irritated and disappointed I was that I was being pushed to stay home.  I wanted to compete and this is coming from not looking forward to competing at all the day before.  My desire to push myself has been lost, but that fire to compete on Saturday when I wasn't able to was burning deep inside me and maybe that was what I needed.  The irritation gradually built the longer I stayed cooped up in my apartment.  And with the weather we had here, I said screw it and headed to the gym.  But at least that meant I was going to be able to watch the new moving coming out on the Hallmark Channel (it's a guilty pleasure of mine).
It still baffled me how upset I was about being held back from competing on Saturday but maybe it was for that simple purchase of finding my desire to compete again.  So because I knew things would be melting on Saturday and Sunday and people had been out on the roads I was determined to get out of my apt on Sunday and head up to judge for half the day like I had signed up for.

Snatches during our first event at WOTW 2016

War of the WODs (WOWs)

Judging "Green Hornet and Kato" this past
Sunday (1/24/16)

Sunday morning started out early for me and I felt a little guilty because I was going to be missing church.  I left my place at 520am and arrive at the coliseum at 730 like they had asked.  I got all my goodies (tshirt, wristband, cooler, meal ticket - pure gold) and waiting for them to tell us the specifics of the workout I was going to be judging.  I was going to be judging "Han and Chewie," the weight lifting event.  Each team (of 2) had 1min to complete six lifts, 3 clean & jerks and 3 snatches at the heaviest weight possible.  The weights were preset, only 4 barbells.  The was a lack of volunteers that day so I ended up judging a different event called, "Green Hornet and Kato."  This event had partners working at the same time on different movements so each team needed 2 judges.  One judge was primary (judged the majority of the workout) and the secondary judge helped with the other two movements plus tie breaker times.  It was definitely a busy day judging, even though I only judged half the day.  It was awkward though seeing some people that I know.  And even though this is a sport I do everyday I felt out of place around people I knew.  I am so glad thought that I didn't have to get on that airdyne, but it would be nice to be able to work on one every once in awhile.  The one good thing about judging and constantly being busy is that it was 12pm before I knew it.


I will say that besides the lack of judges on Sunday, and of course some of this was due to weather, that the competition that day was ran very smoothly while I was there.  The judges for "Green Hornet and Kato" we briefed a couple of times on standards as our head judge had not planned on being the head judge.  But I think the best part of that morning was when we went over the standards with all the athletes.  One of the competitors that was in the coed scaled division asked if he had muscle ups if he could do them instead of pull ups.  The scaled division was suppose to do max (as many as possible with the remaining 10min after they had completed the other movements) pull ups.  One of the organizers looked at him and in all seriousness asked him, "Why are you in scaled if you can do muscle ups?"  Turns out he was competing with a  friend who was in the scaled division. We laughed for several minutes because he just called him out on it.  And honestly if he wouldn't have been competing with a scaled competitor and had muscle ups then he didn't really need to be in the scaled division.
But that's one thing I will say about those who can compete in the Rx division, we don't mind going down to the scaled division for teams to help someone out.  We just love the competition and being able to help someone out.  I want to think that we encourage those in the scaled division, when on a team, to push themselves a little harder! I always look forward to being paired with someone who I feel like we are at the same level but are still chasing each other.

WOWs in Review
But contradictory to that I do think that the competition should have been postponed.  For athletes that do not live in the area and it was too much of a risk for them to travel because of the weather (snow and ice) for the competition, but I do understand that some people are willing to brave the weather conditions anyway.   However, I am unaware of the coliseums policy on moving event dates after a certain time period.  If it was not possible then I can understand deciding not to push the competition to a later day, but if it was possible then I think it would have been the better option.
One great thing about volunteering is that you are usually provided a meal for the day, in this case lunch.  Meals for athletes and volunteers were provided by Muscle Maker Grill out of High Point, NC.  We had two options for lunch, the "Godfather" or the "Arizona."  I went for the "Arizona"  Just from looking at it through the heated up container, it reminded me of what a meal from Chipotle would look like.  And man do I miss eating Chipotle.  I can't remember the last time I had it expect sometime midway through last year.  The "Arizona" was a combination of "grilled chicken breast with turkey bacon over brown rice with tomatoes, scallions and a gluten-free, zero-carb signature sauce.  It was almost like a Chipotle sauce in my opinion.  The only thing that disappointed me about the meal was that the bacon was not cooked enough to my liking.  I felt like the bacon was raw.  I also thought it was pork bacon and didn't realize it was turkey bacon until I read the website earlier.  But it is definitely worth giving another shot.
I'm looking forward to next year and hopefully the weather will be better or at least wait until Saturday to start going crazy!  Here's to WOWs 2017!

~God Bless

"Training strength and endurance mentally, physically, and spiritually."

Your Key to Eating Healthier: Meal Prep

Two weeks ago I blogged about the New Years Resolutions and how you should turn them into goals instead.  I'm going to touch a little bit more into the workout and food portion just like I did there. 
As many of you have your goals for a healthy lifestyle in 2016 my question to you is have to taken the time to think about what they healthy lifestyle will entail?  Like I said in that previous blog, most of your weight loss will come from your nutrition and a key part to that is meal prepping. 

Many of us struggle with the nutrition side of starting a healthier lifestyle.  I stray from my nutrition and this past week has been bad.  I have a weakness for Reese's Pieces and I have dug into that bag every single day this week!  So when I get reese's pieces I try not to open them for awhile.  We all want to eat better but it can be hard sometimes, especially if you're a busy person.  You may work two jobs like I do, have kids to take to sports, an organization you're apart of and even try to get to the gym directly from work.  So you may be going a long time between meals and by the time you get home you're hungry.  Dinner hasn't even begun to be fixed yet and by the time you finally sit down for dinner you're starving or have completely lost your appetite.  If you're starving you will eat so fast you don't realize how much you're eating and actually over eat, feeling extremely full later.

Innovator 300

Working as a substitute teacher, lunch times can vary greatly from day to day.  I've had lunch at 1048am and as late as 1230pm.  I usually get hungry for lunch close to 1130am because that is what my body is use to.  Besides eating consistently,
What's the key to eating healthy?....Simple, meal prep!
I'll break this down into 3 simple steps to help you out.

Step 1: Making Your Menu
Before you hit the grocery store for food the easiest thing is to decide what you are going to eat for the week.  I usually start by focusing on my protein source and then choose my healthy sides (carb and fat sources) depending on my protein.  I prefer to have brown rice and veggies (carbs) instead of sweet potatoes.  Some of your healthy side options for carbs and fats are sweet potatoes, brown rice, green beans, sautéed veggies (squash), salad, or some type of fruit. 
After deciding, make a grocery list of things you'll need from the store.  Make sure to check your cabinets so that you don't buy things you may already have, save you money and a trip back to the store for returns.  I've bought things I've already had plenty of times.  This way you stick to only what you need at the store and it will also help you stick to a budget.  I personally prefer to make meals that will last awhile like soups (during the winter)/ chili or casseroles.  I still fix chicken, pork, fish, etc. but it doesn't seem to last as long.  Crockpot meals are great also!

Step 2: Making Your Meals
If you're not a person you doesn't mind left over this step might be a little hard.  Choose a day, it usually ends up being a weekend day, that you have some free time.  This is the best day to fix your meals.  Don't try and cook things individually.  This just makes cooking a hassle throughout the week.  You are trying to avoid that and already have things prepared. If you decide to forego something like a crockpot meal and eat chicken, pork, steaks, etc.  grill or bake them all at one time, saving lots of time.  I like to season all of my meats differently that way I'm not eating completely the same thing all week.  Pork tenderloin is another favorite that I don't fix enough of.  But try and use dry rubs, sans sugar, over the liquid marinades.  If you have sides like rice or sautéed veggies fix those as well; mashed sweet potatoes can be made in advance as well also.  A key to remember is to be adventurous with your meal planning.  You're food doesn't have to be boring just because you started prepping your meals.  I love Paleomg's Mexican Meatloaf.
Below are some websites with some healthy recipe options...
paleomg.com

www.skinnytaste.com

www.againstallgrain.com

www.nomnompaleo.com
And don't forget about pinterest.  They have some healthy options as well.

Step 3 (Final Step): Portioning/Becoming a Container Master
Now why do I say container master? Well because prepping your meals requires a lot of containers.  Now there are two options when it comes to the final prep step.
1) You can pre-make your meals in individual containers (portioned amounts of protein, carbs, and fats).  That way you already have it done and can just grab your meals and go.  I personally am not a fan of that method because if I already have it made far in advance I could change my mind on the sides I want with my protein, and if it's not already fixed I'm kind of stuck.
2) I keep things that I've cooked in bulk in it's own individual container.  This way I can decide what I want the day before and pack it the night of and don't have to worry about what I have already portioned out not being what I want.  I get the freedom to choose of what I want the next day to eat instead of it being already decided for me because of what I had meal prepped earlier in the week.
Remember to use the right portion sizes.  Yes, you can eat healthier and it will effect you for the better but if you don't have the correct portion sizes then you won't see progress. This is where the measuring cups, spoons and food scale come in handy.  That's is how you become a container master.  (Yes, that's something corny I just came up with on the spot). 

Meal prepping will help you stay on track with your decision to eat healthier.  Here are some other things to take into consideration when you decide to start prepping your meals.

Renee Tote

Another great thing to have when it comes to meal prepping is a great traveling container.  I used to use one that you could collapse but would fit about 5-7 containers varying in size and water bottles each day.  It start to become a pain trying to get to the container I need for my snack or my lunch time.  Empty containers were on top and containers I needed were on bottom or I'd have to spend time rearranging it so ones with still meals in them were on top and empty ones were on the bottom.  And don't even get me started about trying to dig for my silverware!  The biggest pain there probably was.  One of the things I asked for for Christmas was a 6 Pack Fitness Meal Bag (www.6packbags.com).  For a while I started to second guess having it on my Christmas list, but now that I have it I love it!  The one I have, Innovator 300, included 4 containers.  
Three meal containers and one supplement container which I use to hold my snacks (nuts, fruits, deli meats) because I don't use supplements.  The great thing about the supplement container is that you can take out some of the dividers in it to give yourself more room.  It also comes with pockets on the side to hold 4 drinks and silverware, a mess pocket on the top that could also be used for silverware.  It also has shelves to hold your containers like in a cabinet and keep them separated!  It also provides you with freezer packs.  I have the Innovator 300 and the Renee Tote, which is more like a business purse that you can put your laptop in!  If you are looking for the next step after being in a regular routine with meal prepping this is a must have from a great company!

Renee Tote

Websites:

Paleomg

paleomg.com

Skinny Taste

www.skinnytaste.com

Against All Grain

www.againstallgrain.com

Nom Nom Paleo

www.nomnompaleo.com

Meal Prep Bags

6 Pack Fitness

www.6packbags.com

~God Bless

"Training strength and endurance mentally, physically, and spiritually."

Life's Curve Balls

If you are anything like me and are a Type A personality, having to be in control is huge.  Wikipedia (yes, I know, the most reliable source on the internet - sarcasm) describes a Type A personality as impatient, takes on more than they can handle, rigidly organized, concerned with time management, and a "workaholic."  These are just a few characteristics and when I compare myself to them, seem to be very accurate. 
Every Sunday I make a "To Do List" for the week of things I need to get done during that week or things that I want to get done that week.  Making this list helps me get things done because if not it just looms overtop of me and makes me feel completely lazy.  When I get to cross something off my list of "To Do's," I feel accomplished! 
Unfortunately, our plans don't always go as we want to them to.  Like this week, I have been kind of lazy.  I haven't been to the gym in the afternoons like normal (I have to split my workout up to morning and afternoon) and have been taken naps, but then again I haven't felt very well either.   Sometimes things comes up that must be taken care of right away or stops you completely in your tracks making your forget completely about your list and refocus on something else.  These detours can completely take you of the course you have planned maybe not just for the day but for long term. We should all be prepared for those moments and believe it or not, plan for that to happen.  Nothing and I mean nothing is always going to go as you plan for it to, big or small.  We need to plan for the unplanned.

"Yes. Regardless of how you think an operation is going to unfold,?" I answered, "the enemy gets their say as well - and they are going to do something to disrupt it.  When something goes wrong - and it eventually does - complex plans add to confusion which can compound into disaster.  Almost no mission ever goes according to plan.  There are simply too many variables to deal with.  This is where simplicity is key.  If the plan is simple enough, everyone understands it, which means each person can rapidly adjust and modify what he or she is doing."

Extreme Ownership

Chp. 6 "Simple"

Jocko Willink

Planning for the Unplanned
I use to work as a lifeguard back when I lived back home.  While working there, I would run into the recruiters from the Air Force who were doing swim tests for guys who were looking to eventually work in Special Operations.  A lot of the guys struggled to make 50m underwater and then swim 500m within a certain time frame, which I believe was 11min and 30sec.  I started trying to help the guys who struggled with their swimming so they could pass their next swim test.  And I eventually started helping some of the recruiters.  During this I found I wanted to work with the military.  And I had always thought about joining.  It even still comes across my mind today.  I move to Bragg after accepting a position that would help our soldiers with their health goals.  I was extremely excited.  It combined two thing I loved, fitness and the military.

The job wasn't what I thought it was going to be.  I honestly thought I was doing to be training soldiers, like personal training but in groups.  Doing their PT I guess.  The job didn't work out.  I think in a way I wasn't completely ready for that job at the time, but I couldn't understand why God had brought me out here only to lose that job.  It was a good stable job and a stable income to go along with it.  Ever since that point it has been a financial struggle and a struggle to find a steady job.  I've had to borrow money, which I am not proud of, and I think a lot of people are ashamed to admit that they have to.  And yes I am worried this will always be my life.  This is not the life I had planned for myself.
My life plan had gotten thrown off after losing that job.  As I am sure for most of you some things you want to do or accomplish in life may have been put on hold at some point and some of those things still are.  But I have found things I love out here and moving here has made me grateful for a lot.
I love going home to see my niece and anytime I go home I try to see her.  But I have also found a great group of friends who aren't afraid to express their love for God and I am starting to see more of that back home.  It makes me wonder where all that was when I lived there. 
I use to have this grand plan for my life of working with the military, having dogs, going back to school to get my Masters in Nutrition, renting/buying a house, getting married, etc., but I am nowhere close to that at this point in my life.  Somewhere along the way my plans got thrown a curve balls.  My passions have changed, and have changed frequently, and still do.  And that can be frustrating.  I want to be settle at this point in my life, steady job and not have to worry about finances but that's not the case.   And as much as I hate to admit it, it's embarrassing to me to see some of the people I know have a full time job and aren't struggling financially.  Why did I get chosen to go through this and everyone else I see seems to not be?  There is stress and anxiety of course.  But I have to remember that my plans for my life are not my own. 

"For my thoughts are not your thoughts

    neither are your ways my ways,"

       declares the Lord

"As the heavens are higher than the earth,

    so are my ways higher than your ways,

      and my thoughts than your thoughts."
Isaiah 55:8-9

 
The way we want to do things, think about things, and when we want to accomplish them or for them to happen is not how God does things for us.  God knows when things we want are right for us or not, and when they are right for us.  You may never receive what you ask for from him or you may receive it later down the road, sometimes when you least expect it.  You are determined to make things go your way and forget that God is in charge of your life.  I think the more resist God's plans the more things seem to fall apart.  The only way to stop becoming anxious about how your life hasn't gone as planned is to switch your focus from the problem to God's presence (taken from Jesus Calling by Sarah Young, May 21st).  Just watch and see what God does in your life.  It's not always going to be good times.  There will be struggles!  But God has you right where he wants you.  You may be going through your trials so that you can share your story with someone later and it will be a guiding light for them, letting them know that things will get better.  As soon as those struggles happen ask God for help, to guide you on where you are suppose to be and what you are suppose to do.  It may not come back as a clear answer, but know that God does have a plan for your life.  You just need to focus on his will and not what you have set in your mind. 
Rejoice in what God is doing in your life, even though it is beyond what you can understand (taken from Jesus Calling by Sarah Young, May 22nd)

"Give thanks in all circumstances;

for this is God’s will for you in Christ Jesus."

1 Thessalonians 5:18

You can never be completely prepared for the unexpected, but always know that things that are unexpected will be coming.  And when those things do whether trials or triumphs, turn them over to God.  He will get you through it one way or another.

"Humble yourselves, therefore, under God’s mighty hand,

that he may lift you up in due time."

1 Peter 5:6

~God Bless

"Training strength and endurance mentally, physically, and spiritually."

Workouts Vs. Nutrition

It's the start of a New Year and your goal is to lose weight or start working out.  You walk into the gym a little self conscious because you haven't done this in years, even though you know you've needed to, and you have no idea where anything is.  You don't want to walk around in the gym feeling like your in anyones way.  It's just awkward right?  I will be the first one to admit that walking into a CrossFit gym I feel at home, but if I walked into a Gold's Gym or Planet Fitness (the judgement free zone) I would feel completely awkward.  I only trained in what I call a "regular" gym for about 2 years and I rarely used the equipment.  I would look like a lost puppy trying to figure out the machines.
But since you are positive that cardio will help you get off that extra weight you just gained over the holidays plus the extra you've been wanting to lose anyway, you head for the cardio machines.  Now after about 30-45min on the treadmill, maybe at a moderate level walk (you can still hold a conversation) or you even pushed yourself and added some intensity like a little extra speed or some incline (a hill) you feel accomplished and decide it's time to head home and get dinner ready.  Food is key right after any workout!
Now here's the kicker.  You go home and fix a meal that looks like this...

I can guarantee you right now that all that hard work you just put in was negated by the meal that you just ate!  Just because you workout doesn't mean you can eat whatever you want.  Trust me!  I get that all the time.  I workout 6 days/week and people tell me all the time that I can eat whatever I want and not gain some weight.  News Flash, even I gain weight from eating large portions of unhealthy meals.  I keep a strict diet during the week, so if I turn down a cookie you have offered me, trust me, it's not because I don't really want it.  I just realize the consequence of what eating that cookie will do to me physically and mentally. 

Nutrition

 

So here is the news a lot of you might be dreading...most of your weight goals will come from your nutrition, not your workout.  Now some sites say it's 80% nutrition 20% workouts, others will say 10% workouts 90% nutrition.  Either way your nutrition is going to make up the bulk of the weight goal you have.  Not only does nutrition help you to reach those weight goals you may have but it also works wonders for your health. Nutrition is going to be your key factor in any type of weight loss, maintenance, or gain. Remember everyone has a different goal and all those toned or muscular people you see in the gym for the most part watch what they eat and are trying to gain to add more muscle and get stronger.  But I want you to keep this in mind...your are changing your nutrition, not going on a diet!
Having only 3 meals throughout the day can make you feel extremely full because you usually overload yourself with big plates almost the size of the holiday meal plates.  And let's face it with the past couple holidays we just had we all had more than our fair share of portions.  When doing this you also overload yourself on certain macronutrients (proteins, carbohydrates - carbs, and fats), which I talk about a little later.

*Paleo She Crab Soup from Grass Fed Girl

Another thing people think of when they think or start to change their eating habits is food becomes boring.  This is far from the truth!  Eating healthy doesn't take out some of what you can eat, it just modifies it.  Take french fries for example anything fried is going to be unhealthy.  It holds fat in the breading or skin and can lead to health issues.  Built up fat deposits can cause wanted health conditions.  A healthy alternative, bake them!  Slice up a potato, add a little bit of olive oil, some seasoning (pepper and paprika or just cinnamon are my favorites), bake them in the oven, and viola.  Want to be a little healthier? Use a sweet potato.  These have more natural fiber to them and fiber is a natural way to lose weight.  You want anywhere form 25g-30g/day.
Now to macronutrients.  The proper portions of proteins, carbs, and fats are important.  If you look at your holiday meal plate I can guarantee you the majority of it is carbs.  I will list below some foods for each category
Proteins: poultry, pork, beef, seafood, wild game, and eggs.
Carbs: fruits, vegetables (including potatoes), bread (grains), pastas, sweets (which can also be a fat), rice, quinoa
Fats: nuts, nut butters (almond butter, peanut butter), avocado, sour cream, etc.
That macronutrient we mostly ingest during those holiday meals are carbs.  Some people have health conditions that keep them from eating certain items and others do not.  I personally follow the Badass Body Diet and it works for me.  But just starting out, you want to go with general food guidelines.



US Dept of Agriculture food plate guidelines

You are more than welcome to ask me any question you would like about nutrition but I will tell you I AM NOT a nutritionist!  You should be able to get in touch with a nutritionist trough your healthcare provider or your health insurance agency.  Nutrition not only plays a part in your weight goals but also in your hormone balance (which I won't touch on because I know nothing on this subject other than what I just stated), you energy levels, as well as your physical and mental performance during workouts.  Someone who eats fast food all the time compared to well balanced nutrient dense meal will not perform as well doing his workout or competition.

Working Out

When you couple proper nutrition with planned workouts you should start getting results.  Your results could be visual or mental (can feel the difference in your body, how your clothes fit).  

Goddess Games 2016 @ CrossFit Northlake

Everyone has a type of workout they prefer.  Some people are strictly lifting weights, others are cardio nuts and you have the in betweenness who do both.  Cardio such as running, biking, swimming, dancing, etc. are great of your heart health and other medical conditions such as high cholesterol and high blood pressure.  American College of Sports Medicine (ACSM) set the health guidelines for cardio and an weight training.  ACSM's guidelines for cardio (cardiovascular exercise - requires oxygen) is 3-5 days per week for 30min each session at a moderate intensity.  I consider a moderate intensity something that requires a little extra effort (more than a casual stroll with a friend), but you are still able to hold a conversation.  I always want to encourage you to do an activity you enjoy.  This moderate intensity level will be different for everyone.

ACSM also recommend 2-3 days/week of resistance training.  Now
everyone will have their favorite type of resistance training.  Many people like free weights (gyms such as Gold's or Planet Fitness) and others are into CrossFit.  Remember that different styles work for different people.  Just be happy that they are in the gym becoming healthier individuals.  I personally have experience with both types of training.  I started CrossFit back in 2010 and also earned my CF L1, but I also 2 months later earned by personal training certification.  I would train clients through free weights and I felt very limited to what I could do with them.  I didn't start coaching in CrossFit until 2013 and it fit be better.  I had a bigger passion for it, things were constantly different, and the competitive atmosphere for me was addicting.  So when you start resistance training, find a type that you enjoy.  You always want to enjoy the workout you are doing.  That's part of what keeps you going back and seeing results.

Nike Women's Half Marathon DC 2014

Another added benefit to resistance training is it helps your body burn more calories.  This can aid in your weight loss process, if that is your goal. Muscle uses more energy (calories) to maintain itself than fat does, so why not start hitting the weights?  You can also do body weight workout movements such as lunges, squats, push ups, sit ups. These movements also help build muscle.  Many women say they want to be toned but they don't want to look big or bulky like a guy.  Ladies, you can not get bulky through resistance training. 









http://www.grassfedgirl.com/creamy-paleo-crab-bisque/

~God Bless

"Training strength and endurance mentally, physically, and spiritually."