Work for What You Want

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It’s interesting, recently I have read a bunch of blog posts about working hard for what you want; getting the results you want from CrossFit; actually reaching the goals we set. We bloggers/coaches must all be thinking along the same lines. A couple weeks ago I started pondering the amount of hard work and training it actually takes to get really good at CrossFit, or even just okay at CrossFit. It takes a lot of time, effort, and commitment to achieve the goals we set for ourselves.

I frequently hear talk about skills and movements people want to master, or lifts they want to PR, but sometimes I don’t see that action following. I don’t see the work being done; the work that it takes to reach these goals. Being committed to practice is what it takes to get an unassisted pull-up, or multiple double-unders, or a handstand push up. Additionally, our ability to move in good positions is critical to moving well, moving safely, and being strong. Mobility work and stretching help us get to those good positions; crucial if we want to be better CrossFitters. That’s just the way it is. If you haven’t already, please read my post about mobility.

Don’t get me wrong. Every day I see people working their asses off; becoming fitter, stronger, better athletes. It’s amazing and gives me goosebumps. I think that it’s a natural trait of my role as a coach to want  more  from athletes. I know that your inner athlete is screaming for more. You know what you have to do. Those who choose to do the work (and then some) will achieve their goals. 

It is pretty clear that CrossFit and a good diet will get you in the best shape of your life. But what if it’s “not working”? Forrest, over at CrossFit Southbay in California, wrote a post about reasons why CrossFit doesn’t work for people. The following excerpt is from that post:

You think you’re committed but you really aren’t – Just about everyone who walks in the door says they workout 3-5 times every week. Every. Single. Week. They are fed up and want something that is really going to work. Then when it’s time to sign up for a membership they say, “Well, I was thinking, um, like once or twice a week”. Whoa, wait a minute. I thought you were already working out 5 times a week. Now it’s two? If you can’t whole heartedly commit at least 4 hours (preferably about 6 hours) a week to fitness, then you probably aren’t going to reach your goals. I get it, life is busy. Just go try telling that to the single mom on the pull-up bar who just got done with her double day.

I recommend reading the full blog post HERE!

To reach goals and get really good at CrossFit you must simply be committed to being better. Even if you do CrossFit a few days each week for health benefits and general physical preparedness, you still need to be committed! And I completely agree with the other 10 reasons he’s listed in this post.

LP, from Shoreline CrossFit, wrote THIS blog about Sacrifice. Thinking about these two blog posts together, the message I take away is that those who choose to sacrifice something in order to do another thing (the work) will get what they want from CrossFit. What do you sacrifice to be better in the gym? How will you commit to being better than you were yesterday? What do you want, and what are you going to do to get it?

Watch this, get inspired, get after it!








The Dog Days…

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Hi All! I apologize for my brief hiatus from blogging. It’s been a busy summer and my schedule doesn’t seem to be clearing up at all. I’ve been having trouble gathering my thoughts for a cohesive post, so I’ve just chosen to not write anything…until now. I miss it. I hope you miss it, too!

Take some time to chill out!

These are some things I’ve done to make my summer great. I hope you do the same. 

1. Drink Plenty of Fluids
After the past few weeks of hot, humid weather it was clear that drinking enough fluids needs to be high on everyone’s to-do list. My recommendations are straight up H2O and coconut water. You should be taking in one ounce of water per pound of body weight each day. So that means if I weigh 150 lbs. I need to drink at least 150 oz. of water. If we are CrossFitters or active in any way we need more than that amount. Additionally, those of us who consume caffeine need even more. Being just slightly dehydrated can affect the body and our performance negatively. So, drink up!

2. Relax
Summer is a great time for filling the calendar with fun things but it’s also perfect for rest and relaxation. Allow yourself some down-time. Sit in a lounge chair, sip a cool beverage, and read a book. Enjoy the quiet time and chisel out a portion of your day so that you actually get some quiet time.

3. Go Outside
For me, getting outside goes hand-in-hand with relaxing. Most things I do outside (maybe not WODing) are relaxing. Some of my favorites are sitting on my back porch for lunch, taking a hike in the town forest, and boating on Lake Sunapee.

4. Enjoy Fresh, Local, Seasonal Foods
This is the best time of year in New England to enjoy fresh-from-the-garden produce. Stop at roadside farm stands and take advantage of the surplus of veggies and fruits that are at their peak. Create new meals using these tasty foods and be grateful for the nutrition they provide our bodies. My favorites this season have been cucumbers and blueberries.

Summer goes quickly, so ENJOY it!

Mobility & Recovery Done Right

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Some of the ladies of TFCF mobilize post-WOD. Make it fun – do it with friends!
The Importance of Mobility & Recovery
Memorial Day weekend was long and fun. It began on Friday and lasted until Monday. I mobilized minimally on Friday morning after a tough but awesome deadlift/burpee WOD before scooting out the door to head to Canton, MA. The 2012 CrossFit Games North East Regional competition was finally upon us! At the regional I stood around most of the time watching other people exercise, and enjoying a few adult beverages. Before dinner I chugged a bunch of water. Off to dinner for a great piece of salmon, broccoli, and seaweed salad. More sitting. At this point I began to feel the tightness building in my back, legs, and backside. After a terrible night’s sleep in a much-too-firm hotel bed, I woke feeling less than rested, stiff, and dehydrated. That next day was filled with more standing, more riding in the car, and more dehydrating adult beverages. No mobility work. Bad move. By the time I woke up on Sunday morning I felt like the crypt keeper’s closest relative. I took a few minutes to roll around on my lacrosse ball – first rib, around the scapula, and my butt cheeks. Ten minutes of work made me feel like a million bucks – just 10 minutes! That weekend reminded me of just how important mobility is. It’s really easy to say, “Oh, I’ll do it later.” When later comes do you actually do what you said you were going to do? Hmmm, “not really” you say? Well then maybe you need to start considering mobility as a WOD. You would never skip your WOD. You should never skip mobility work. 
Here is what Kyle had to say about mobility and recovery…

How are you feeling right now? On top of the world, or is your body tapping out? As our training intensifies, so must our ability and desire to recover. Recovery does not mean sit on the couch, rest and have a cheat meal. Recovery is icing, foam rolling, lacrosse ball work, massage, chiropractic, drinking lots of water, eating clean, anti-inflammatory foods and getting plenty of deep sleep.  

A funny thing happened to Ash and I recently; our knees started hurting. We were surprised because neither of us ever have any knee issues. The squatting, pistols, wallballs, running, rowing were taking their toll on us. Why? Because we neglected foam rolling and stretching our quads and calves. So, I went to www.MobilityWOD.com, searched knees, and found this video! 

I spent 20 minutes just digging in and took a week off of squatting. I have been doing these simple foam rolling and lax ball drills daily and my knees feel like a million bucks. Thank you, KStar.
If any part of your body is hurting, we must figure out why! There is an answer to the problem, Monsters. Let’s get to it! 

In taking better care of all the musculature around my knees, I have definitely felt a difference. The lesson I have also been thinking about is to not wait until there is a problem (our natural tendency), but to take a preventive approach by developing a more focused plan of action for mobility work. I realize now that I shouldn’t have neglected my knees for so long. What did I think was going to happen? 
It’s definitely easier said than done. Mobility work is uncomfortable, it takes a lot of patience and time, and it’s not glamorous or sexy at all. We put ourselves into strange positions and sometimes we need to ask a buddy for help, but it’s so worth it. It helps me to set goals for mobility and think about what I need to work on in terms of a bullseye model. The most pressing issues are in the middle of the model and the parts of my body that give me less trouble are on the periphery. I might set a goal like this: Every Monday I will spend 10 minutes after my WOD on my hip mobility using the couch stretch (2 min/side), groin stretch with bands/plate (2min/side), and paleo chair (2 min). It might end up being a little more than 10 minutes with transition time, but making mobility into a mini-WOD works for me. 
As Kyle mentioned, recovery does not mean sit on the couch, and rest days do not mean take a break from everything. In fact, we like to think about rest days as “active recovery” days. This means that when your rest day rolls around you should be thankful for it, but still plan to move around a bit; go for a 20 minute walk or slow jog (or yog). After walking or yogging, plan to spend some time getting cozy with your foam roller; ice those tender spots; and lax ball the hell out of your shoulders and lats. If you do (at least) this you will be a better CrossFitter. No kidding. If you don’t do this you are making a choice to blunt your athletic potential. No kidding.  
As always, please talk with Kyle and me about your mobility questions and concerns. We’re here to help you. We are also good at creating mobility plans. You should have one if you are serious about your sport and want to keep your body “working” for you.

All human beings should be able to perform 

basic maintenance on themselves

– Kelly Starrett, DPT, mobilitywod.com

My Gym is Different

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Last Friday night, June 8th, we hosted Spring Fling at The Fort CrossFit. Kyle and I planned the event to celebrate the warmer months finally being here, the expansion of the box, and the end of our most successful Paleo Challenge yet. I was excited for the party, but the energy I felt that night brought the emotion to a whole other level.


The night started off slowly, but as people began to arrive the momentum built. By the time I got to do the WOD, appropriately named, “Spring Fling”, there was a full-on cheering section of parents, kids, and other Fort Monsters. As a did my burpees, thrusters, box jumps, kettbell swings, and walking lunges I was energized by the people around me. Not only does our community come together for fun times, we rally around others while they are digging deep in workouts (not-so-fun times!).


The best part was when Joel showed up. He was prepared to do the WOD alone, but instead a group of people who had already worked out decided to each do one of the movements alongside Joel. The atmosphere was electric and I could see on Joel’s face that he was pushing harder than he would have had he gone solo. It was an epic moment that made me proud to be a part of something that is so special.

Meesh, Jill, JP, and Joel swing kettlebells

On the night of Spring Fling some of us were sweaty and in our WOD clothes; some were dressed up; some of us were young; some of us were older; some of us were new to CrossFit; some of us have been around for a while; some of us had just finished the Paleo Challenge; some of us were inspired to participate in the next one; some of us were with our children; some of us were in awe of the amazing CrossFitting parents whose energy and commitment to health shows in their kids. We were well-fed, happy, and content. Where else do you find this?


When I looked around The Fort I was reminded that my gym is different than any other place I’ve been. We are truly a family; a community of people who are committed to a lifestyle that makes us better. I’m not sure why someone would not want to be a part of this, and I probably will never understand why. But that’s okay; the path is laid out in front of me and I’m never going back. This sport and this community have saved me from being trapped in a life that I did not want. Life is about surrounding yourself with people who positively affect you; our social interactions are what hold us together and keep us sustained. I feel blessed to wake up each day and do work that doesn’t feel like a “job”. I get energy from each person who walks through the doors at The Fort and value the relationships that I’ve made over the past year of being here. I cannot wait to see the progress of everyone who calls The Fort their home.

Kids’ WOD at Spring Fling!

Music is Powerful

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This is a very short and sweet post to remind you all of how powerful music can be. In stressful times I find that music keeps me grounded and calms me. Like when you’re teetering on that breaking point and then – BAM – the right song comes on and for that moment all is right in the world. It’s the connection to the words, the beats, the emotions. The music helps to pull those feelings to the surface, helping us recognize that they’re there, and allowing us to feel them. Or help us to forget them for a time. Whether it’s anger, sadness, happiness or a combination of those, or something totally different, there is always music to match the feeling. 


In tough times…turn up the volume. 

The Challenge Is Over. Now what?

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So the Paleo Lifestyle Challenge at The Fort CrossFit is over. You feel amazing; you’re crushing WODs, your body has changed, and you’re getting more sleep. WONDERFUL! But now what do you do? Keep going; go back to your old ways; try to stay on the wagon when you can? How do you find a balance between eating paleo and the temptations that will surround you in real life? In other words, how do you stick with it when you’re not in a competition; where will the motivation continue to come from?

I have a few suggestions and depending upon what kind of person you are, you might find some more appealing than others. Remember, figure out what works for your, find your balance. It might take some time – it’s a process.

Percentages of the Day
If you stick to the paleo diet 85% of the time, you will feel and look better. Dr. Loren Cordain said this when I saw him speak back in February and I agree. You will be much better off eating paleo 85% of the time than not at all. That last 15% can be used at your discretion. In this article, Mark Sisson talks about the 80/20 Principle. Don’t let perfect be the enemy of good. Every now and then we do challenges to eliminate the last 15-20% and usually end up feeling better and looking better as a result. We realize that those little things add up. We chose to add things back in wisely. This is part of the learning process.

Time Frame
This option might work well for those who lean more toward the “all-or-nothing” mindset. With this scenario, for example, you allow yourself to eat or drink non-paleo foods on Saturday nights from 6-10. This allows you to plan a dinner out or a night with friends knowing that you can choose to eat what you want and not feel restricted. Once 10:00pm rolls around, though, all bets are off, you’re DONE! These planned cheats work well for many people and it could be used to motivate your goal of staying strict the rest of the time.

Cheat Day
Some people use a whole day each weak to “cheat” on their diet. I tried this briefly and it does not work for me. I found that I would go way overboard and end up feeling like ass for 2-3 days as a result of the full cheat day. It was doing more harm than good and I was having trouble getting back on the wagon after eating such a large quantity of junk. This is when I began to realize that I am more of an all-or-nothing person. I guess it works for some people.

Use “Paleo” Cheats
If you’ve been eating paleo for an extended period of time you know how a bout of crazy cheating will make you feel – pretty dang terrible. I’m talking about a steady stream of pizza, beer, ice cream, soda, etc. You do your best to avoid those kinds of foods, but every now and then you really want something naughty. Usually all it takes to find a paleo replacement for a favorite treat is a simple Google search. So, if you want brownies, type in “paleo brownies” and about 10+ recipes should pop up. Get yourself some coconut milk ice cream and you’ll be good to go – brownie sundae “paleo-style”. You’ll get a substantial sugar spike, but much less than if you were to eat grain/gluten-filled brownies and dairy ice cream. My note of caution here would be to not get in the habit of having paleo cheats everyday. Maybe once a week, maybe! Once every other week or once a month would be much more favorable.

Some other observations about this topic:
Try not to allow your diet to become your obsession. Unless you are an elite athlete whose performance goals warrant being obsessive or a person whose livelihood depends on your body composition, an obsessive frame of mind will set you up for feelings of guilt and failure. There needs to be a certain level of commitment here, because if you were not committed to this lifestyle you would not stick to it; it’s a lot of work! It’s so worth it though, right?!

Over time you will learn your limits. I have been eating this way for almost 3 years and it’s taken me almost 3 years to understand what I can and cannot do. I tend to avoid gluten like the plague because it completely wrecks me. I get achy, depressed, and fatigued. I am a little more lenient with sugar and dairy, but my acne flares up if I go overboard with those. Over Memorial Day weekend, I drank alcohol (vodka and tequila and wine) on Friday, Saturday, and Sunday. The booze was my cheat, not the food. By the time Monday came around, I felt pretty crappy – tired and bloated. On Monday I made the commitment to get back on the wagon; I drank tons of water, took extra fish oil, and tried to eat a lot of good food. I have no problem getting back to “normal” because I know how much better I feel when I eat well, get enough sleep, and mobilize consistently. Also, when I am staring at a table of non-paleo foods, I literally think to myself, “If I eat that right now, how will I feel in 20 minutes?” I then weigh the options and consider whether dealing with the aftermath is worth the pleasure of eating whatever is staring at me.

I also keep my goals in mind. Although I am not an elite-level CrossFitter I feel an obligation and desire to be the best I can be. I know I will not reach this goal by cheating on my diet every chance I get. I also have body composition goals that will not be achieved or even maintained by constant slips. Additionally, I need to lead by example and continue to be my own n=1 experiment. I cannot in good conscience tell people they should be doing something when I don’t even do it myself.

Making the decision to “go paleo” is one you should be excited about. There will be ups and downs as you navigate conflicting information and opinions, and battle societal norms by going “against the grain.” Commit to fighting the good fight; stand by your lifestyle and be proud that you’re making healthy choices for your body. When it comes to moments of weakness, remember why you began this process in the first place. When you falter, forgive yourself and know that there are always people in your corner, waiting to catch you, and here to support you the whole way through.

Here’s to good food!

When Your Head’s Spinning…

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…What should you do?

Eat paleo desserts! Lots of them. JUST KIDDING. Well, kind of.

What you should really do is chill out. Relax. Even if it’s just 20 minutes of sitting quietly, going for a walk or jog, or staring blankly at the television. Stress is something everyone encounters, but it’s really no good for anybody. Let’s talk about it. There are a couple different kinds of stress that I want to discuss: acute stress and chronic stress.

Acute stress comes from situations like a really tough 10 minute WOD at The Fort, or getting to meet Rich Froning (Fromance!), or having to wrestle a grizzly bear in Glacier National Park and win. They put us in a state of “fight or flight”. Palms and pits get sweaty, heart rate increases, you begin to stutter, etc. Acute stressors trigger a release of hormones (like adrenaline) and once they are over you can rest serenely, or rest in a state of exhaustion if you were wodding or fighting a grizzly bear, or pass out… The point is that this type of stress has a definite end point.

Chronic stress is the type of stress that a person experiences continually. Most of us lead very busy lives. Family obligation, friends who need support, kids that are involved with a million activities, aging parents that need assistance, our finances, that business deal we’ve been working on getting done, training for a marathon, homework, planning for a friend’s wedding…the list could go on forever. Chronic stress is much worse for our bodies than acute stress. Do not be mistaken, though. Too much acute stress adds up and can fry us just like chronic stress (i.e. too many intense WODs, not enough recovery = recipe for cortisol hell and adrenal fatigue). If we do not learn to manage the stress in our lives it can interfere with our sleep, keep our bodies from recovering, make us fat, speed up the development of diseases, and literally kill us.

I’m not going to re-invent the wheel here and type about how stress kills us or what you can try in an attempt to alleviate your stress, but I am going to refer you to some amazing articles that are must-reads when it comes to stress.

Mark’s Daily Apple Definitive Guide to Stress
MDA 10 Tips to Manage Stress
MDA How Stress Can Make You Fat
MDA The Three S’s

There are a ton more articles you should read on this topic (and other related topics) if you have a chance. I know, I am stressing you out with all of this “you should be reading more…” blah blah blah. But seriously, try to read at least a couple of them, identify some of the major causes of stress in your life, and brainstorm ways that will help you eliminate or alleviate stress. Make sure these solutions work for your lifestyle. It might take some trial an error, but remember, it takes a lot more effort and work to train the mind than to train the body. The good thing is that once you train your brain, your body will usually tag along. As usual, I am here to help, so let me know if you would like me to help you in any way!

Also, have a paleo dessert once in a while!

Katie takes time during mobility to find her Zen.

n = 1

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What’s up people? Anyone else’s hands peeling like crazy from all those toes-to-bar and pull-ups? Gross, I know. Aside from my lumberjack hands I am super-excited about the expansion of The Fort CrossFit! Kyle and I took possession of the keys to the additional space last night and we’re starting the work this afternoon. There is a lot to be done, but it won’t be long before all the Fort Monsters will have double the space to be even more badass.

As I sit here sipping my coffee (Starbucks new Blonde Roast – delicious) I’m think about how I’ve made it through 16 days of the Paleo Lifestyle Challenge. That is just over half way! I am psyched because I have been able to stick to the parameters I set for myself: No nuts, no dried fruit, minimal booze. I feel amazing; I have a lot of energy, my skin has cleared up, I feel more rested in the morning, and I have been performing well in the gym. This has, by far, been my best performance in a paleo challenge yet. I think it’s because I have real goals and I have some great competition. People are bringin’ it this time!!!

June will mark 2.5 years since I decided to “go paleo”. The first year was touch-and-go as I dealt with the social obstacles that come along with eating this way and wanting to fit in. Happy Hours in Oregon and paleo don’t really go hand in hand. But, I managed to keep my friends so that’s good. I have realized that to make this your lifestyle there is a transition period; it’s definitely a process. I decided to be my own experiment; I was the ONLY participant; n=1, baby! In hardcore science, n=1 would get you laughed at, but for my life I believed this was the best way to figure out if making changes in my diet would really help me to feel better. It’s not like I felt bad, I just knew I didn’t feel the best I could. As a graduate student I acquired the habit of consuming well above the healthy limit of caffeine for probably an elephant. I knew this wasn’t good, so I was willing to try anything to get myself some more energy. I was working out, but still feeling sluggish, not focused, and generally  “hazy”.

I began to listen to Robb Wolf’s Paleo Solution Podcast on iTunes and after the first 6 episodes I was sold. I  scoured the internet and read blog after blog. The evidence seemed legit. All this reading and investigation was also a fabulous distraction from the ridiculous amount of school work that was constantly lingering. I went out on a Sunday and shopped for all the paleo staples and went at it. I fought through some headaches and energy slumps during the first couple weeks, but I also dropped 8 pounds. As my body adjusted I began to feel better and better. I felt like I’d come out of the haze; like a veil had been lifted. I took pride in the fact that I was really taking care of myself. Not only was I eating a bunch of great protein and produce, but I was more focused on sleeping and sleeping well. I prioritized my health; not something that many graduate students do. My area of study was frikken health promotion and health behavior! Wouldn’t it make sense to actually BE HEALTHY!!!??? I won’t even get started on that rant – I’ll save it for another day.

I had a lot of feedback from people about how “that paleo stuff” was silly, faddish, and unsustainable. Well, sorry, people, you were mistaken. It’s been almost 3 years and I still feel great. I am the fittest I have ever been, I have great quality of life, I have a clear mind, and I’m not fat. In a society where this is not the norm, I feel fortunate that I can live this way, have the opportunity to spend my time with like-minded individuals and inspire others who may just be embarking on their n=1 journey. I spend a lot of time tweaking my diet. I try different things depending on what my goals are. Paleo means something different for everyone. What works for me might not be what works for you. Trust your journey though, and know that just because something doesn’t “work” for you this time around, you can always try something different next time. If you hit the nail on the head, and what you do with your diet gets you where you want to be, pat yourself on the back and take notes! It’s one huge learning process.

I realize that one can certainly survive on the standard American diet (SAD), but I know that one cannot thrive on the SAD. To live the paleo lifestyle takes additional time, effort, money, creativity, and thought. But, to maintain health is work. I choose to hold myself to a higher standard when it comes to my health. I think that as a paleo/CrossFit culture we linger on the edge if being elitist. I do ask that you commit to holding yourself to a higher standard when it comes to your health. I also ask that you do not become the obnoxious person that goes around smearing it in the face of everyone you come in contact with. Just be the walking billboard for how you choose to live. You know you feel great, you know you look good; just smile, be confident, and let it radiate from you. People will notice. If they care, they will ask you what you’ve been doing. Then you can make the call as to how in depth you go about your n=1 experiment.

For the record, I no longer care about “fitting in” when others are stuffing their faces with beer and nachos. It’s my body, I do what I want! And believe me, sometimes I am the one stuffing my face with beer (Harpoon IPA, please!) and nachos.

Right on.

Never Ever Give Up

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So you know that feeling in certain WODs where you’re working so hard you literally do not know if you can physically push any harder? What do you do? What do you tell yourself in that moment? How do you push through that point; that point of almost – dare I say – wanting to give up?


I thought about this topic many times going into this week at The Fort CrossFit. Soon after I’d posted Monday’s WOD on Facebook the comments began to roll in. “50 burpees!? 40 box jumps!? 30 pull-ups!? In a row? Really!? Can I partition them in any way?” I know that’s what some people were thinking. It looked bad (difficult), right? It sure did. As I prepared to WOD on Monday I thought about the other times I’d done these movement in high reps. “I got this, it won’t be as bad as it looks,” I though to myself. It wasn’t that bad. 


I knew what the WOD was going to be on Tuesday. Much more taxing, mentally and physically. Four rounds for time 30 double-unders, 20 calorie row, 400 meter run. Talk about LUNGS! Blah! This, to me, looked like a big mountain to get over. I knew I could get over it though. And I did. But what about that feeling? The last time I got “the feeling” was during “DT” a few weeks back. About half way through with a 95 pound bar, and many reps to go, I thought to myself, “How the f*ck am I going to finish?!” My next thought was, “Get your head in the game and JUMP!” And that’s what I did. I changed my mindset from contemplating my ability to finish this hero WOD to knowing that I was strong enough and I would finish. After 14:55 I was done; bruised and sweating.


When I watch others WOD and I see in their eyes that they’re having the feeling I try to encourage them with the cues I know and love. But more than that I hope that they can find something within themselves that will allow them to push through and forge ahead; to change their mindset, get back to the bar, and JUMP! Although it’s difficult to formulate coherent thoughts during tough WODs, motivation can come from remembering why you’re doing what you’re doing. Why are you there on that day? Definitely not to quit mid-workout, I can guarantee that! Yesterday when I was on my third trip up the hill, running the 400m, I was thinking about Navy SEALs who’ve been killed on missions which protect our freedom to actually have CrossFit boxes and communities, and participate in these “crazy” WODs. Why Navy SEALs? I don’t really know, but in that moment my thoughts about those guys made my feet turn over just a little faster. What makes you go faster; push through “the feeling”; never ever give up?

Big Dave might be having “the feeling”!


When it all boils down, however, it’s really very simple: you just have to do the work.

I would love to read your strategies for getting past “the feeling”. Please post thoughts to comments!

A Day in My (food) Life

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Since the Paleo Lifestyle Challenge is upon us, I figured it would be a good time post my food journal – with pictures! I’ve also answered some questions and attempted to explain things in a bit more detail at the bottom of the page. 

Early morning/pre-WOD | 1 fried egg, 1/2 apple, coffee with coconut milk (from can)
Post-WOD | Egg white protein shake (1/4 c protein + 8oz. almond milk)
Late morning/Early afternoon | 3 eggs scrambled in coconut oil with spinach, more coffee with coconut milk
Late afternoon | 2-3 cups kale salad, 3-4oz. roasted chicken, toasted slivered almonds
Night | Fish Tacos with chipotle slaw and avocado
QUESTIONS & EXPLANATIONS
  1. How much protein and fat? This has taken some time to experiment with, but I have learned how much protein and fat I need at each meal to not feel super-hungry between meals. Typically it’s 3-4oz. protein and as far as fat goes – I cook my eggs in coconut oil and add olive oil and nuts/seeds to salads. Also, the canned coconut milk I add to my coffee is a good fat source. Occasionally I will add avocado to whatever I am eating. I add fat based on the leanness of the protein; leaner meat = add more fat.
  2. How much carbohydrate? Like the protein and fat, I have played around with how much carbs (fruits and veggies) I eat daily. It usually depends on my workout schedule as I will try to have a little bit more carbs on the days I work out. Most of my carbs are consumed after I WOD. 
  3. Where are the snacks? I don’t feel the need to eat snacks between meals because my meals are large enough to sustain me until the next meal. If I feel hungry to the point of needing to eat before my next meal it usually means I didn’t eat enough protein and/or fat at the previous meal. If I snack it’s usually some veggies, a few nuts, and some meat. If I want a treat I will sometimes buy a Larabar. 
  4. Egg white protein/Post-WOD nutrition. The almond milk I mix with my egg white protein is NOT paleo, but it is delicious and makes me happy. The almond milk and coconut milk that come in the cartons is very processed, some are flavored, and most contain sugar. Anyway, I mix 4 oz. of Silk Chocolate Almond Milk with 4oz. of vanilla or plain almond milk. I eat this because I work out at 8am and coach at 9am. It’s really easy and convenient to mix a shake, drink it, and move on. Ideally, I would eat REAL FOOD (protein + carbs) after I work out. It’s really important to take in protein and carbs after a WOD. Suggestions for post-WOD meal: apple sauce, hard-boiled eggs, roasted chicken, banana, sweet potato.
  5. Eating before the WOD. Since I typically WOD in the morning I don’t have enough time to eat a full meal, but I do make sure to eat a little bit of protein and carbs before the workout. Usually that’s a fried egg and half a piece of fruit. I give myself at least one hour between eating and wodding. I used to WOD in a completely fasted state and it just wasn’t working out. I felt weak and lethargic. It means getting out of bed a little earlier, but I’ve seen improvements in performance and how I feel since adding the pre-WOD meal. Other suggestions for pre-WOD meal: apple sauce, hard-boiled eggs, roasted chicken, banana.
  6. Hydration! Drinking fluids is really important, especially if you’re more active. Water is pretty much the only thing I drink daily (besides coffee which contributes to fluid intake, but can dehydrate you). Being dehydrated can increase feelings of hunger, negatively affect physical and mental performance, and sap your energy. I drink at least 2-3 liters of water per day. I use a 1-liter bottle so I know that I need to get through at least 2 of those to be on track. I also really enjoy seltzer water, especially the mandarin flavored one from Hannaford. It’s a good idea to make water your beverage of choice. If it’s boring to you add some lime or lemon slices.

Note: This is what works for me. This is what I do, but it’s definitely not a one-size-fits-all deal. You have to treat yourself as an experiment and play around with what works for your body. I journal my food all the time so I know how what I eat affects me.