Category: Goals

The New Year 2017

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Before the New Year even comes we are bombarded with messages from diet, fitness and “health” companies usually trying to sell us a product or service that will make us smaller, tighter, and less fat than we were in the previous year.

It’s bullsh*t. Pardon my language, but I am just so sick of it. Ever single stinkin’ year it’s the same thing. The sad part is that it’s absolutely brilliant. At a time when we are feeling so guilty, not to mention bloated, from all the holiday treats and festivities, these companies come at us with ads and commentary about “New Year, New You”. It sucks.

As a health professional I even feel the pressure. I have practiced shutting these messages out for years and it helps me a ton mentally, but they are still there. Hearing and seeing these ads, whether on TV, radio, or in social media makes us feel like we are not good enough just as we are, like we need to be smaller or more fit, or that the extra body fat that we might have is unsightly and needs to go away…and fast!

Most of these products or programs cost money. Many people spend their money without giving it a second thought because they want to do whatever it takes to feel less guilty and bloated and they think they will be happy once those extra pounds are gone. The problem is that for true health and fitness there is no magic bullet, or challenge, or potion, or “fix”, that’s going to remedy it all. The truth, and the message we should be hearing, is that for true health and fitness we must do the work. 

You must eat a well-balanced, nutrient-rich assortment of foods. You must move your body; whether in a gym, outside, or in your home. You must have a support system and social network that encourages you. You must do this all consistently, making it your lifestyle and not something that’s optional or temporary.

That, my friends, is where the magic happens. It’s not with a pill or fancy shake. Those things can act as external motivators for some time and may in fact get you started, but the romance will wear off. If your desire to feel better and to take control of your health and wellness does not come from inside of you, you can almost guarantee it will be as temporary as the infomercial about stubborn belly fat.

For a long time I searched and searched for a way to get the perfect body, not realizing that there is no such thing. I have been through this journey and continue to learn about myself each and every day. I feel armed with the tools I need to hear all the noise around me but not let it get too far into my thoughts. I have practiced intuitive exercise and eating and I have found the magic there, along with a sense of health and well-being that took over 10 years to discover.

My wish for all of you in 2017 is that you find something that truly motivates you to want health for the body that you have right now. Whether it’s CrossFit, yoga, running, finding new healthy recipes to cook, or learning a new sport. If you’d like to chat with me more about health goals you might have or about where you are in you fitness journey I’d be thrilled to do so! Simply fill out the contact form below and I’ll get back to you as soon as I can.

ash-and-chip

Coach Ash and her pup, Chip!

 

I want to be strong.

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The debate about CrossFit making women “bulky” rages on. Every time I hear this word I giggle a little and also get a bit annoyed because it is just such a loaded term. Like, what does “bulky” even mean? I love listening to others’ interpretations of what bulky means to them.

“Women get “bulky” when they do CrossFit”. I have my personal stance on this topic which I want to share with you.

I think that when people use the term bulky they are referring to mass added to the body (muscle and/or fat) after prolonged CrossFit participation, or, in other words, they get bigger. So…since women gain muscle very slowly, it’s safe to say that CrossFit will not make a woman bulky in a year’s time. If you’re lucky, you might gain a pound of muscle in a month – maybe. If you’re eating well, training appropriately, sleeping well, genetically capable, and limiting stress it’s possible.

As soon as a woman begins to appear more muscular than she once was she is automatically labeled as bulky by those around her who subscribe to the notion that women should be small, lean, dainty, and “toned”, but not muscular. Most of this mindset has been culturally and societal created and fostered by the media. We have been lead to believe that women should look a certain way and even value people based on their appearance. Many people believe that body fat equals laziness, lack of will power, unhealthy, low motivation, while leanness equals motivated, hardworking, healthy, beautiful. Many also look at well-muscled women and think (or say), “she looks like a man” while a thin, slight figure is more feminine and “natural”.

We see women who are professional CrossFitters. These are women who are training all the time, sponsored athletes, heading to the Regionals, and maybe even in the Games. They appear VERY muscular as a result of their training and dedication to their sport.  I don’t know about you, but if there was a realistic chance of me winning over a quarter of a million dollars and being that physically accomplished you’re f*cking right I would let my body take whatever shape it needed to!

Training at such a high level is not sustainable – the body cannot handle it forever and ever. So there is a point where these athletes will need to make a decision about how hard they are pushing. My thought is that if a person had the time, desire, and other resources needed to see how far they can push, then why would they not see how far they could go. #YOLO. It’s better than wondering for your whole life and wishing you’d pushed a little harder.

I totally see the other side of the picture too. Many women do not desire to look like CrossFit Games athletes and are concerned that by joining their local CF gym that this bulky look will soon be their destiny. As a CrossFit coach I try my best to assure women that this will not happen, but I still hear and see the fear on a regular basis. There is no perfect answer for everyone.

The truth is that every woman’s body is unique and different. After years of experience working with women I can give a good prediction, but I cannot see the future. I wish I could be there to create perfectly portioned meals and make sure enough water is being consumed and enough sleep is happening each night. But sadly, I cannot. It is mostly your responsibility to eat well most of the time, keep a sleeping routine that allows you to feel rested and recovered, and to drink enough water. I’m not going to tell you to not eat the cupcake, but I am also not going to tell you it’s okay to eat cupcakes every week if you want to be lean.

So yes, you might actually get “bulky” after YEARS of CrossFit. And by this I mean you might gain some hard-earned muscle. In my eyes this is not a bad thing because of my perspective and definition. I see women who gain a few pounds or whose weight remains the same but whose bodies morph into shapely, powerful machines. Their muscles are sculpted and visible. These women can lift weights and do handstands and pull-ups, but they can also go home and lift their children, their groceries, and the heavy boxes in the basement. I also see women who will not be frail and dependent on others in their older years of life. “Bulky” is in the eye of the beholder. I don’t equate bulky with bad, I see hard work, perseverance, sacrifice, and strength. But I get it, it’s not for everyone.

I’ve been on both sides. I spent years going to the gym trying to be smaller and thinner because I thought if I looked this way I would fit in with society’s ideals for women. I wanted thighs that didn’t touch and arms that were skinny.  I got them. But being thin didn’t make my life any better. I thought I would be happy, but being this way only left me feeling bad if I couldn’t sustain it. And I couldn’t because it’s not the natural shape my body wants to take. The other downside was that I felt weak. My clothes fit better, but I felt weak and so tired. I lived alone at the time, so feeling weak was not ideal while trying to manage household tasks.

I’ve also trained hard in CrossFit to see how far I could push my body. It was exhilarating. To finally front squat 200 pounds and finally get muscle ups and to be able to do 30 kipping pull ups unbroken was stuff I’d always dreamed of. I was so strong and capable and I felt so great in the gym. Outside of the gym I felt like I had too much muscle to be accepted in the “real world” but I didn’t really care because I knew what I was capable of and that outweighed the negatives. I also had to be very diligent with my nutrition so that I was appropriately fueling my body and my training.

Now I am somewhere in between and it feels good. Although I am not as strong, I still feel like I am able. My muscles are not as defined and I have more body fat. I don’t know if people look at me and consider me bulky and I don’t really care because I love the body I have. I care that I feel good, healthy, vibrant, and strong. I participate in CrossFit class three times per week. I also love to take a walk or jog 1-2 times per week if I can fit it in. Otherwise I stay active around the house and by doing yard work. Once the winter comes I will probably get back into yoga, skiing, and snowshoeing.

What I think is important to recognize is that each woman has a different desire for her body and endeavors. What I want may not be what you want. Whatever the goals may be, we need to support each other and build each other up.

Side note: If you feel you are getting bulky while doing CrossFit, please be honest and sit down to talk with a knowledgeable coach. Usually there are solutions and tweaks that can be made in your training and nutrition that will ease your mind and get you the results that you desire.

Photo credit: Vanessa Halliday

Photo credit: Vanessa Halliday

Your bathing suit body: It’s where you’re at right now.

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It’s okay to accept where you are at right now. Right at this very moment in your life.

We are bombarded with messages about being better, being stronger, being happier…more positive, thinner, more muscular, smarter. The list could go on. There is also the inner voice, “If I could just get back to where I used to be, I’d be so happy” or “I’d feel so much better if I could lose this 15lbs.”

Have you ever thought about how it might be okay to just accept where you are at right this moment? Maybe even find happiness in this place?

I am beginning to believe that it’s not always about trying to push ourselves to be better, but more about trying to accept and believe that where we are right now is where we should be.

Take the summer season for example. “Bathing suit” Season if you will. If you are into health and fitness at all you understand the pervasive pressure of your body needing to be “bikini ready”. If you’re a guy it’s being able to be shirtless at the beach. I hear it all the time, “Summer’s coming, I want to feel good in my bathing suit.”

I began thinking about what that actually means. Now, I agree that exercising makes you feel good mentally and physically and staying active over the summer might make being more vulnerable and exposed in a bathing suit easier or less nerve-wracking. But why is there so much pressure? Are other people really judging us on how we look when we are half naked? I think that sometimes, yes, we are being judged. It’s unfortunate because people are not their bodies. People are their spirits, their intelligence, and souls, and senses humor.

I’ve been through it many times. Around April/May I begin to feel the pressure of bathing suit season. Is my body “ready”? Should I change up my diet or add in some kind of exercise to my routine to help tone my butt or belly? Ummmm, the last time I checked I could put my bathing suit on my body. If my bathing suit doesn’t fit I can buy a new one. Yes, I am ready.

It seems that it’s more of our own mental turmoil that we must endure if we feel like we are not “bathing suit” ready. This might be the perfect time to practice accepting our bodies for what they are at this very moment. This thought process might actually help us to relax and not stress so much about something we might not actually be able to control. Instead of dwelling on something that used to be (a body from a few years ago) or something that could be (a body we envision we “should” have) maybe it’s okay to say, “I am accepting of the body that I live in right now. I love my body and respect it, (perceived) flaws and all”. Maybe if we could be more compassionate and accepting we actually would be happier, etc.

The bathing suit season and bikini-ready body are manifestations of the diet and fitness industry. Most of the time these messages are marketing based. They aim at your insecurities and emotions in hopes that you will buy some kind of product. My guess is those messages are not going anywhere anytime soon. Let’s stand up to those messages and politely decline. “No, thank you, I am quite alright at the moment. I have a bikini, I will put it on when it’s sunny and I’m ready to go swimming”.

July 2011.

“I have a bikini and I will put it on when it’s sunny and I am ready to go swimming”. 

 

 

Just do.

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There are times in life, or events you go through, that remind you of how precious life is. At the end of the day it comes down to the people you love, the experiences that give you joy, and work that keeps you learning and wanting more. It can be challenging to remember this on a daily basis; we get caught up in the mundane motions of our schedules and obligations.  That is, until we are sobered by those events in life that bring us back to reality.

One of my goals for this new year is to have more of those experiences that bring me joy. To do more things, small or grand, that make me smile, not just in the summer time, but during what remains of this winter, and then spring and fall. Just do.

What are things in life that bring you joy?

precious life

 

2016 Goal Round Up

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I can still remember the New Year’s Eve of Y2K. I was in middle school and I was on AOL Instant Messenger chatting with my friends about whether or not the world was going to end. Surprise! We survived! Now it’s 2016 and although it’s been many years since I used AOL or IM, I’m still on the computer communicating in another way, my blog. In this post I want to share my goals for this year.

  1. To actually be healthy. Not just live under the umbrella of things people do to lead a healthy lifestyle, I actually want to truly feel healthy. For a long time I have been a CrossFit athlete and coach and I have experimented with my own diet and helped others do the same. I live what appears to be an exceptionally healthy life. However, it seems to have all caught up with me. A little too much stress crept its way in somewhere along the way and I turned my cheek. I did not recognize the signs that were all there and pushed deeper into my training. I got ripped and was the strongest I’ve ever been. But now I am tired and run down and I cry easily. At this point I have decided that my health and the balance of my life need to be my priority. I’m taking a break from AMRAPs and EMOMs and snatching and kipping pull ups. I am going to reach my goal of being healthy by honoring what my body is telling me, by eating foods that make my cells happy,  by sleeping as much as I can, by doing yoga, and by lifting some weights. I could go on about this goal forever, but the bottom line is, I want to feel really good again.
  2. To read more books. Last year I wrote about how I wanted to read more. I have definitely done that and it’s something that I want to continue to do. Reading allows me to escape, to think about different things, and to stimulate my mind.
  3. To be outside a lot. I grew up outside; summer, winter and in between. When you’re an adult with responsibilities it’s sometimes hard to find the time to get yourself outdoors. I haven’t skied in over two years. I only went out on the snowshoes a few times last winter.  I believe that the human body, mind, and soul actually crave nature. We move further from health when we create barriers between ourselves and nature. So this year I’ll be breaking down more of those barriers, particularly in the winter by hiking, using my snowshoes, and hopefully getting some turns in on the slopes.
Hardy and me, playing on the beach.

Hardy and me, playing on the beach.

Getting Real About Nutrition and Exercise

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Holy Donuts from the Holy Donut in Portland, ME. These are the bomb.

Holy Donuts from the Holy Donut in Portland, ME. These are the bomb. A treat for me a couple times a year!

It’s January 2016. The start of a brand new year. During the last week or two many of us have given some sort of thought to our health and weight. Maybe you’ve thought about getting healthier in general; eating better, sleeping more, stessing less. Or maybe you’ve thought about what it will take to lose some weight. These days there is a lot of conflicting information about how to do any of this. Additionally, nutritional needs can vary greatly from person to person. I’ve had many people ask me about weight loss and “getting lean” and I always try to give the most honest answer. The answer will also typically include the words, “It depends…”.

Over the last year or so more and more athletes have been seen indulging in donuts, pizza, and even beer. WAIT! I thought they only ate salads and steamed chicken!? Talk about confusing. The tides are changing and while a few years ago everyone was on the Paleo wagon, there is more and more evidence that performance athletes might needs more than meat, veggies, and healthy fats. There are two key words in the last few sentences: indulging and performance. 

So while Mat Fraser and Brooke Ence eat their pasta and donuts and Ben & Jerry’s, keep in mind the amount of work and energy output they have endured. Literally hours per day of training and movement. This means that they have earned the right to occasionally indulge in these foods and actually might need to eat these to get the amount of calories required the perform at such a high level. Additionally, their goal is performance which doesn’t necessarily translate to healthy! Junky food actually puts more stress on your body. This is why treats need to be occasional. Most of us cannot get away with eating treats all the time while still looking and feeling they way we want to.

Unless you are performing at a level similar to or near Mat or Brooke I suggest you go easy on the donuts, pasta, and Ben & Jerry’s and opt for the grilled chicken, sauteed broccoli and a sweet potato. If you are going to a CrossFit class three days per week but doing nothing else for activity outside of that and you want to lose weight, your nutrition must be on point. That means an occasional treat or small indulgence. I am a huge fan of this rule: Be active on most days each week. This means 4+, ideally 5 or 6 days. This doesn’t mean you have to go to CrossFit everyday. This means adding more activity to your daily life. A walk a lunch time instead of scrolling Facebook, a snow shoe hike, a day or half-day of skiing, ice skating, a dance party with your kids or a yoga class. Another way to get more activity is to arrive at the gym 30 minutes early for an extended warm up on the bike or rower.

If you’re consistently logging activity on most days of the week, you might be able to handle an indulgence each week. As in a cookie, beer, or glass of wine (or 2). If you’re working out more than this or are training for an athletic event or competition, your diet has to supply your body with all the nutrition and energy it needs to perform the best it can.  So if you’re training for 90 minutes to 2 hours or more each day it’s a good bet that you can have a donut or pizza now and then if you so choose.

HOWEVER…this all hinges on what your body can tolerate. It sometimes takes some experimentation and elimination to figure out what works for you! If you are lactose intolerant or have a gluten sensitivity, or if you have an autoimmune condition (celiac, Hashimotos, rheumatoid arthritis, lupus, etc) there are probably foods that you must avoid in order to feel and function at your best, including donuts, pasta, and pizza and more. If you have special concerns your diet might need to be tailored to fit those concerns. Also, if you have a significant amount of weight to lose and that’s your goal, as I stated above, your nutrition must be on point most of the time (consistency!) – good quality protein, lots of veggies, some fruit, good starchy veggies like sweet potatoes, potatoes, butternut squash, and carrots.

If you’re not sure where you fit in, talk with one of your coaches or email me! I’d be happy to hep guide you in the right direction.

Quitting Coffee and Finding Balance

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I am on Day 6 of NO COFFEE and NO CAFFEINE! I am pretty proud of myself. I am most surprised by how freeing it is. I no longer need to worry about where my coffee will come from when I travel or go camping. I know that I can survive without it. Yesterday (Day 5) was the most trying. I actually found myself craving the coffee, the flavor, the warmth, the buzz. Yesterday was the perfect chilly November day and with no coffee it wasn’t quite right. I knew that I could expect more of the same from today, so I was more prepared. I planned for a yummy snack (homemade gluten free banana muffin) and tea in the afternoon, about the time I would start to crave coffee. It wasn’t the same, but it got my mind off of it. I’ve also been trying to drink tons of water which helps.

Beautiful almond milk latte.

Beautiful almond milk latte.

It hasn’t all been negative. Like I said, I feel freed from the grips of the caffeine fix. My sleep has been a lot better – sounder – and my sinuses feel clearer. My goal is to be coffee/caffeine free for at least 3 whole weeks. I’d like to take it longer, maybe 1-3 months. I also think that when I go back to drinking coffee it might be a weekend thing and I might try to invest in some high quality grinds. We’ll see…

I have also been having a bit of a revelation when it comes to my goals as an athlete. I’ve been into CrossFit for over 5 years now. After discovering CF in 2008 and attempting to piece WODs together using the “hopper method” I thought it was the best thing since sliced bread. My goal was to look like Miranda Oldroyd and make it to a higher level of competition.  A lot has changed between then and now; it’s been an evolution over the course of 5+ years. After putting the pedal to the metal last fall and winter in hopes of finishing better overall in the 2015 Open I succeeded in that goal. However, to chase goals there is usually sacrifice involved. I did not have as much time to work with people on their nutrition or run special programs like the Body Transformation Project. I also felt limited socially and felt guilty going out to have a few drinks or staying up too late. Nights before training were off limits as far as social engagements. I enjoyed training that intensely and I was very focused during that time, but after the Open, there wasn’t enough drive to keep me going.

Some people live and breathe for performance and competition. It’s amazing to see the drive and athleticism and the talent these people possess. I realize that I just don’t really want that for myself. It only took 6 months for me to feel like effects of training at a high level. I ended up burnt out. My wrist injury over the summer kind of sealed the deal for me. Despite having a relaxed summer of training and my nagging wrist and shoulder I decided to register for a competition in December. I registered because it was tradition. For the last 3 years we’ve traveled up to Vermont for a day of awesome competition and fun with friends and fellow athletes. We go out for a big meal after and get to spend a weekend away.

I recently pulled myself out of that competition which was a difficult choice. I felt guilty for not upholding my commitment to myself and my training plans. After the guilt wore off I felt like a weight was lifted and a bunch of pressure released. I’m not saying that I don’t want to push myself and be the best that I can be, I’m saying that I just need to be more realistic and shift my focus to where it needs to be right now; my work, my clients, the programs I lead – those are the things that need my full attention.

It boils down to the concept of “you can’t do it all”. That’s life. To me, it’s one step closer to balance. Letting go of things you aren’t (i.e. at this moment in time I’m not a competitor) is freeing and it clears space for more positive and productive thoughts in your mind. Rather than feeling guilty about unrealistic expectations you set in your mind, you can focus on what’s really going on. I am excited to have more time to focus on my health – my real health – eating more veggies, getting more sleep, fixing my allergies and sinuses, organizing my obligations so I am less stressed. I am excited to train when I schedule it, but it won’t be the end of the world if something comes up and I have to put it off until tomorrow. #reallife

Have you ever experienced a turning point in your career or with your life goals? Post your thoughts in the comments here or on Facebook. I’d love to read about your experiences and advice.

I’m Quitting Coffee

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This is scary for me. I’m quitting coffee. I am fairly certain it’s contributing to my lack of energy, sleep issues, and allergies. I have been addicted to coffee since college. I drank Green Mountain coffee from the cafe at Plymouth State University. Every. Single. Day. Nothing stopped me, I woke up looking forward to it. To this day Green Mountain remains my favorite brand of coffee.

When I lived on Oregon I got super spoiled buying amazing small batches of organic, fair trade coffee and learned a lot about different regions and roasts; flavors I liked and didn’t like. It was like learning about wine. There’s really no better place to stay hooked on coffee than the Pacific Northwest, as a grad student no less. There was a Starbucks IN THE LIBRARY! Double Americano – don’t mind if I do!

When I go camping I worry about where I will get, or how I am going to make, my coffee. When I go away with friends for the weekend I always bring the coffee. It’s bad. There is no question that I am addicted. I feel like it gets me going in the morning.

For about a month now I have been making myself drink a glass of water when I wake up instead of immediately heading for the coffee pot. I will admit that I feel more alert and just generally “better” when I do this. I’ve also cut down the amount of coffee I drink. I have one mug, probably about 16oz. per day, instead of 24+ ounces. Last winter, my doctor told me I needed to cut back. I heeded her recommendation for about 1 month. It’s funny how we slowly fall back into habits.

I am quitting coffee this week. I am going to focus on drinking lots of water. I am anticipating headaches which I will deal with using my essential oils. If I am craving something warm I will have tea instead. My main motivation for challenging myself to do this is to see if I feel better without drinking coffee. The only way to truly know if something is giving you issues is to eliminate it for a little while. If the solution is simple, why not do it? It makes me sad though because I feel as though I am breaking up with an old friend. Maybe the breakup wont last forever…

Have you ever quit coffee or something you truly enjoyed but was a burden to your health? Let me know! I could use some tips.

 

 

Back to the Basics

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These days I have been thinking about the basics of living a healthy life. Food, water, sleep, activity, and stress. How are you doing with each of these areas? There are so many conflicting messages, so much information to study and decipher, so many numbers to remember, especially with food — eat this, don’t eat that. I’m confused, are you?

When you boil it down it’s pretty simple. When you eat food the body breaks it down and uses it for various processes necessary for survival. It’s your energy and your life force. So how has food become our enemy? Well, that’s the topic for another entire blog post. Over the last 2 years my personal challenge has been to make food “not the enemy”, if that makes sense. Relax, take a breath, take a bite, chew, swallow, enjoy. It’s only food. But it’s not just about food. I know that when I am stressed out or I rush while eating I don’t digest my food as well. I also know that when I am sleep deprived or dehydrated I feel extra hungry and crave cookies. Health is a big web of relationships.

Lately I have been racking my brain trying to understand the struggles, intricate relationships, and misunderstandings we all have with our food. It’s a tough train of thought to follow so I don’t suggest going too far down the rabbit hole unless that is your sort of thing. The one thought I have had over and over again is “get back to the basics”. The basics besides food (sleep, water, stress, exercise) can also be very helpful when trying to “fix” your food situation. The basics, applied on a consistent basis, are the key to it all, the “magic bullet” if you will.

There is no pill, potion, cleanse, exercise program, challenge, spa treatment, or concoction that can replace consistent effort. By consistent I am not talking about 30 days, or 3 months. I am talking about years. Y-E-A-R-S. As I mentioned above, I have spent the last two years of my life making food “not the enemy”. Actually, I should retract that statement because it has been many more years, more like 10 years. Do I still struggle from time to time, of course. I know that if I eat sugar I want more sugar. Do I still occasionally eat sugar? Hell yes because I love ice cream and margaritas. Do I know when to quit? Hell yes because I know if I go too far into the abyss I begin to feel reallllllly bad.

If you have a specific goal in mind, instead of thinking about years, think about tomorrow and this weekend. What are the steps you need to take to set yourself up to eat well? Do you need to go grocery shopping; throw something in the crock pot; chop some veggies; plan a few meals for your busy nights? What can you do in the next hour to set yourself up for success? Maybe you need to drink a few glasses of water instead of grabbing a coffee at Dunks – hydrate and save money. Maybe you need to turn off all your electronics and create a wind-down routine before bedtime or get into your bed 30 minutes earlier. Maybe you need to find your way back to a consistent exercise routine.

Let’s get back to the basics:

  • FOOD – Are the meals you are eating on a consistent basis made up of quality meats, vegetables, fruits, healthy fats, and some starch?
  • WATER – Are you drinking enough water (at least 1/2 body weight in ounces per day)?
  • SLEEP – Are you getting quality sleep (7-9 hours uninterrupted in a dark room)?
  • STRESS – Are you actively seeking ways to manage stress?
  • EXERCISE – Are you getting an appropriate amount of physical activity for your goals? Is too much exercise contributing to your stress?

If you answer “No” to any of these questions, you have found your starting point. Back to the basics you go. If you need help, ask. Maybe you need your spouse to get on board with food prep – perhaps it’s something you could do together to make it less cumbersome. Do you need to change up a relationship with a friend who always seems to sabotage your efforts? If you need ideas because you’re bored with food, ask your friends about what they eat. If you are feeling stagnant with your training in the gym, talk to one of your coaches about the best path for you.

The best thing you can do for yourself is simplify all the “noise” by getting back to the basics. You don’t have to be perfect. No one is perfect, but I’m guessing you want to feel good and be happy. Trust the process, embrace the journey, and commit to yourself. You get one life, commit to making it the one you want to live.

Write that sh*t down! It's totally helpful to keep track of this stuff: food, feelings, training.

Write that sh*t down! It’s totally helpful to keep track of this stuff: food, feelings, training.

The Dog Days

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Ahhh, good old summer time. The magic of summer was definitely a bit more apparent when I was a kid. Don’t get me wrong, it’s still the best time of year, but now I am an adult. So just because it’s 90 degrees with 1,000,000 percent humidity doesn’t mean I can waste the day away swimming and sunning, work duties are lurking. Good thing I have a great job that doesn’t require me to wear business suits and restricting clothing. Spandex, anyone?

Relaxing by the lake on 4th of July

Relaxing by the lake on 4th of July

These days I cherish my weekends. Mostly because it gives me a chance to regroup and prepare for my week. I have an easier time recharging my batteries while I am alone, I guess that’s the introvert side of me. It’s also probably why I feel so connected to nature and the quiet that comes along with it.

The plan for this coming weekend is to get a nice day-hike in on one of the days (weather-dependent) and enjoy some quiet time around the ‘hood. I’m starting to get anxiety over the fact that we’re already into week two of July. As a kid the summer seemed to drag on forever. Now it’s like a flash in the pan. You must make the weekends count. What about the week days though? Is summer the time to live a little? Should we disregard the 9:00pm bedtime to enjoy a cocktail by the water with friends, or go for a go for a jog at 8:00pm because it’s still light out and we can? For a creature of habit like myself this is a difficult thing to do. Getting up at 4:30am is also a deterrent. The jury is still out on this one. Gotta find a balance I suppose. See what I did there? 😉

My wrist is starting to feel better and I am making progress which is a good thing. Some movements still really bother me but it’s significantly less painful. My chiropractor has been working his magic doing some soft tissue and trigger point work on my forearm from my elbow down to my hand. There’s a lot of gnarly stuff going on in there. I was recently thinking about how I tend to hold my iPhone with my left hand and scroll using my thumb. I am thinking that this has played a role in my wrist issues as well. Making a conscious effort to limit the mindless scrolling on the phone. It’s unnecessary for many reasons.

I began the German Body Comp program a few weeks ago. It’s been really nice to slow things down, but still be getting an amazing workout. In CrossFit I think we get caught up in speed and intensity. I mean, it’s very important to find that intensity to get an appropriate training response, but that doesn’t mean pedal to the metal all the time. The GBC requires every movement be done with tempo, so it’s actually very challenging to do that – for all kinds of reasons, haha. I am considering this summer my “off season” from the sport of fitness. I am getting the itch to get back in the game and my goal is to able to work with a barbell again by mid-August/September-ish. So, look out, I am coming back.

I hope you are having a fantastic summer and you’re living A LOT! Go out on a weeknight, stay up late now and then, drink a margarita on the weekends, and put down the phone. You’ll wish for this come January! Enjoy the photos…

My loon buddy on the 4th of July. He looks relaxed.

My loon buddy on the 4th of July. He looks relaxed.

We could be a Sperry Topsider advertisement.

We could be a Sperry Topsider advertisement.

Since working is not optional I use a combo of peppermint and orange essential oils in my diffuser to pick me up when I want to take a nap in the afternoon. You should get in on this!

Since working is not optional I use a combo of peppermint and orange essential oils in my diffuser to pick me up when I want to take a nap in the afternoon. You should get in on this!