Inside the Gym, Outside the Gym. Connecting the Dots.

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So here’s the deal. I think that sometimes we lose sight of the simple truth that we what do outside of the gym has an effect on what happens inside the gym and vice versa. For example, I know many people who love to have a couple beers or a glass of wine in the evening. We may not realize how this simple choice to have this drink will impact our performance in the gym the next morning. Or how about the choice to never mobilize aside from the little bit you do at the gym pre- and post-WOD? I’m not saying that we’re bad people because we have a drink at night or don’t foam roll and couch stretch at home, I simply want to highlight how it’s all connected.

I used to drink red wine all the time. Then I started CrossFit. My 6am wake-ups to get to the gym by 7am were not so great after having a glass or two of wine at night. I reduced my wine consumption and it was easier to get up in the morning. I was also surprised at how much better I felt during my workouts. The wine at night was a habit. I had gotten so used to doing it that I didn’t even think twice, it was part of my day. I never even considered how much it was affecting my sleep and my performance in the gym.

This concept is not just reserved to behaviors such as our choice to eat/drink certain foods or our mobility routine, however. It goes beyond that to our thoughts and our attitudes. If we walk around everyday having negative self-talk and a bad attitude, most likely we will enter the gym with those same thoughts – just like the wine from the night before following us in during our morning WOD. Conversely, positive, self-assuring thoughts and a generally good attitude will allow us to cruise though the ups and downs of daily life, and handle challenges the gym throws our way. Sort of like how the extra mobility we do at night will help us when we lift the next day.

Learning to allow small victories of daily life to fuel our positive thoughts and good attitudes is important and will carry over into the gym atmosphere. Ever notice people’s attitudes and mood when they come into the gym and how those might change over the course of an hour? Even if you come to the gym in a foul mood, put a smile on your face; fake it till you make it! By then end of your class you’ll probably be smiling for real.

Be mindful of how your choices outside the gym walls impact what happens in the gym. Also, notice how your behaviors, thoughts, and attitudes in the gym affect your daily life. Are you connecting the dots? If changes need to be made, find a way to make them.

Cheers!

Cheers!

Try New Things

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I have been a skier for a long time. For over 20 years I have two-planked it down the slopes with a high level of confidence and proficiency. My ski career took a hit when I went to grad school and spent my weekends in the library rather than on the mountain. That was okay though, because, like riding a bike, I knew it was something I could return to. Being so involved in CrossFit has made me more confident in my abilities and has helped me to be more eager to try new things, especially athletic things.

I have many friends who snowboard and are really good at it. It was always an activity that I thought I could be good at if I learned. Also, for some reason it looked easier than skiing. Notice how I used the past tense there. It looked easy…but it’s so NOT easy, at least not for me.

Last Sunday, Matt, Jameson, and I decided to try our hand at snowboarding. Matt has also been a skier for a long time. Jameson had never set foot on a mountain in the winter. We headed up to Pat’s Peak on the sunny March morning and rented out boots and boards. Luckily there are a couple of beginner areas that we staked out. Once I figured out the binding situation, I strapped in and sat there for a few minutes. A part of me felt kind of strange because I knew I was going to look like a fool. I have always said that if I was going to learn I would take a lesson, but we decided to completely wing it. I was actually pretty terrified to even stand up on the board. But I did stand up…and then I fell. Up, down, up, down…onto the knees, onto the tail bone. I’ve never been so thankful for my CrossFit booty.

The Padden family met us up there and we spent the day shredding with the kiddos. I never thought I’d be outdone by a 4 and 6 year old at a sport, but on this day I was, and it was awesome. Spending the day on the slopes in the fresh air reminded me of being a kid and enjoying ski vacations with my family. The best part was challenging myself to really go outside of my comfort zone and try something totally new. Aside from the challenges CrossFit throws at me, I don’t do this very often. Here are some pictures from the day!

I conquered the Magic Carpet!

I conquered the Magic Carpet!

Here we go!

Here we go!

IMG_3378 IMG_3381

The Product I’m in Love With!

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If you’ve read my blog before, you may have read about my adventures in going the all-natural route with my underarms. The first two underarm products that I tested were not too great. I mean, they kind of masked odor, but didn’t do anything as far as wetness goes. I decided to ditch those and not use anything on my underarms all together. This lasted for about a month. I was really sweaty most of the time and I had smelly pits by the end of the day. I think that I was the only one who noticed how I smelled, but it’s still not a great time. A couple of ladies on Facebook mentioned that they use the Primal Life Organics Primal Pit Stick, so I decided to order some and try it.
It first sniff I knew I loved it. I bought the lavender scent. It’s true lavender essential oil – calming and earthy. I typically apply the pit stick after I shower and it lasts and lasts. I stay dry and stink-free for days. It’s really nice to spend money on “natural” products that actually work! The pit stick contains coconut oil, aluminum-free baking soda, arrowroot powder, and beeswax. It’s pricey at $12 per stick, but well worth it in my opinion. Kudos to Primal Life Organics for creating this product. I cannot wait to try some other their other goodies.
#Obsessed

#Obsessed

The Evolution of Your CrossFit Wardrobe

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When you begin your CrossFit journey you wear typical gym clothes; usually a t-shirt and some shorts or sweatpants. The gym stuff or workout gear you’ve always worn, no big deal. You throw on your running sneakers and head out to your CrossFit gym. You may or may not notice right away that people are dressed differently. You see lots of spandex, short shorts, bright colors, tank tops, sports bras, board shorts, strange looking shoes that resemble rentals from the bowling alley, and sneakers of all colors of the rainbow. “What hell is Inov-8?” you think to yourself.

After a few weeks you might begin to inquire about the shoes that people are wearing. You get the lowdown on what a minimalist shoe does and how it works well for CrossFit. Some people wear Inov-8 or New Balance, and the Reebok CrossFit Nano is a huge hit as well. You discover that all of the Reebok shoes can be customized. The options are endless! You get a great explanation from your coach about how amazing Olympic Weightlifting shoes are and why they actually make a difference to performance.

After that, if you’re a woman, you do your first WOD with burpees in it, and you find yourself constantly pulling your pants up. If you’re a dude, you might even lose your drawers while jumping rope, especially once your begin with the double-unders. Better hope you have some nice compression shorts on under those B-ball shorts. If you don’t, go get some, immediately. If you’ll notice I emphasized the word under. It is frowned upon to wear compression shorts by themselves if you’re a guy. But back to the ladies, the key to keeping your pants up during burpees is choosing spandex that are tight enough, or wearing pants with a draw string. I have spent way too much money on spandex that are too big. Spandex should basically fit you like second skin. That’s what Lululemon says, anyway. But I have to agree. A note about spandex. DO THE SQUAT TEST! This is when you squat in front of a mirror or a trusted friend. You are checking that your spandex don’t become sheer when you bend over.

You might find yourself distracted by the length (or lack of length) of the shorts that some of the ladies wear. “How the F would I ever squat in short shorts without giving the whole gym a show?” I used to think to myself. It seemed like a completely out-of-this-world idea. You also see lots of the bros taking their shirts off during workouts. It’s great. One of the best parts of CrossFit is that you can wear just about anything you want and as much or as little as you want and it’s cool!

As the weeks and months go on, you begin to notice changes in your body and you begin to feel a little bit more confident. As a trainer, I’ve noticed that as I have watched many people evolve in CrossFit. As an athlete, I experience on my own personal journey. My first 6 months I literally wore the same two pairs of pants to every WOD I did. The first time I wore shorts I felt naked. It’s really fun to see people walk into the gym with their new gear, super proud of their purchases and anxious to see how much better they perform because of their new Inov-8’s, or their weightlifting shoes, or their new Rogue tank top. You start to figure out which clothes function the best for which WODs and you plan your outfits around movements. You begin to feel restricted in your old college T-shirts and opt for a brightly colored racerback tank. You are the first one to sign up for your gym’s next gear order and you wear it around town proudly. You walk a little taller, you make better choices in the grocery store, and you’re eager to tell people about your gym when they ask about CrossFit!

Whatever you choose to wear to the gym, make sure you’re comfortable. The worst thing is being worried about a wardrobe malfunction in the middle of an AMRAP.

It’s all about the gear, right?

blog gear

Start the conversation…What is your favorite piece of gear or clothing?

PR shorts, anyone? Leave comments here, or on Facebook!

It’s Not About the Silly Number!

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In the fitness industry there are so many misconceptions. There’s the “women will get bulky if they lift weights”, the “I need to get rid of this little patch of fat”, and the “fat will make you fat” – just to name a few. These misconceptions somehow evolve throughout time and make their way into our conventional wisdom. Anyone who actually knows something about human physiology, anatomy  and the science of exercise and nutrition can easily disprove these beliefs and support their reasoning with sound science, but it takes someone with an open mind to actually listen and heed advice. As a fitness professional it’s frustrating to constantly see this misinformation permeate society; we see it on the covers of magazines, in the news, and, unfortunately, coming out of fitness institutions and from the mouths of so-called “experts”.

These myths confuse the hell out of us; the ones trying to fight the good fight; exercising and eating all the right things. But are we really eating the right things? Are we really getting the most out of our time at the gym?

This post is intended for everyone; guys and ladies. Most of the time when I hear “I’m afraid I will look like a freak if I lift heavy weights” it’s coming from the mouth of a female. If I ever hear a guy say that he thinks women should not lift or that they look “manly” if they are well-muscled, then he is just not worth my time and I will stop listening. I’m not kidding. Being muscular and strong is how we keep our bodies functioning like they should; preventing injury, decrepitude, and frailty.

I’ve now been on my CrossFit/Paleo journey for over three years. It’s been an amazing and rewarding journey and a huge learning process. I want to share a little bit about the journey, in order to help change your minds about some of these misconceptions and distorted ideas that float around in the fitness business. I hope you enjoy the photos as well.

Scale weight: About 150lbs

This picture was taken at the beginning of a 30-day Paleo Challenge in 2011. Before the challenge I was eating about 75-80% Paleo; I couldn’t commit 100%. I was still drinking alcohol on a consistent basis and eating Paleo baked goods often. Partying on the weekends takes a huge toll on the body composition and training schedule. That November challenge set me up for totally committing to this way of eating; the absence of grains, dairy, legumes, and added sugar became my “normal”. I’ve never looked back.

These photos were taken at the beginning of a Spring 2012 Paleo Challenge. The differences in my body composition after a winter of CrossFit and clean eating are apparent. During this challenge I leaned out a lot. I don’t have an after photo unfortunately. There was a problem, though. I wasn’t eating enough carbohydrate to support my activity level. I was getting all of my carbs from vegetables like kale, broccoli and asparagus, which isn’t a bad thing, but it just wasn’t enough for the amount of work I was doing in the gym and for my active job as a trainer. I found myself becoming annoyed really easily and I felt fatigued a lot of the time. In the mirror I saw the results I wanted, but I knew it wasn’t sustainable because I was miserable. You can read about my food intake back then HERE.

I thought it might just be sugar withdrawal that was making me feel so shitty, but when I began reading more about carb intake and read Sweet Potato Power, I saw the light. I tracked my daily carb intake and it was not nearly enough. I added a sweet potato to my daily food intake and it was amazing. I was hesitant because I though the dense, starchy carb source wouldn’t allow me to stay as lean as I wanted, but then the opposite happened. I actually leaned out more! The best part was that I was also a lot happier. Sweet potatoes and squash are now essential to my life, haha. Sweet potato is definitely the food that I could never live without.

 

 Scale Weight: 155lbs

The above photo was taken at the beginning of my January Whole30. Since September 17th, 2012 when I embarked on a 60-day challenge I have eaten very strict Paleo; the cleanest I’ve ever been, with the exception of Christmas. I ate a lot of Paleo cookies over the holidays and enjoyed a few adult beverages. It tasted good but I felt like crap and felt bloated and swollen from the sugar and booze. I felt slow in the gym. It took me about a week and a half to completely recover from this mini-bender.

I included my weight in each of these photos to show that the number on the scale is kind of a silly thing to pay a lot of attention to. I weigh more now than I did two years ago, but I look much different; better, in my humble opinion. I am smaller now than I was back then, when I weighed less. Isn’t that strange?! I think it’s awesome. But how does this happen? Muscle is denser than body fat. So if you look at a five-pound piece of muscle it will take up less space than a five-pound piece of fat. As a result of training and clean eating, I have built muscle and reduced the amount of fat on my body. So my scale weight has increased because of the muscle, but I am smaller because I lost fat. Don’t fret if the number on the scale isn’t moving like you thought it would. In fact, put the scale in the basement or dark closet and use it sparingly, if at all. A much better way to track progress is to take measurements with a tape measure (hips, waist, chest, legs, arms) and to take before and after photos like I’ve done here. Also, gauge changes in your body by how your clothes feel. Tight jeans don’t lie!

Same weight, fat vs. muscle. Ever notice how sweet potatoes kind of look like muscles?

 

The next series of photos are a few of my lady CrossFit friends. They all train hard and eat clean. To me they are beautiful, fit, strong women. They are nowhere near “bulky” or “manly”.

Dana drags the 135# sled. She works part-time and is a full-time wife and the mom of two little cuties.

Brittany does shoulder taps. She works full-time and is also a part-time fashionista.

             

Ilda with a gorgeous clean and beautiful smile. She is a full-time student, studying medicine at Dartmouth.

My hope is that post is enlightening for my readers. If you already knew all of this, then it serves as reinforcement. If you’re still skeptical I would be happy to have a chat with you. Experiment with the food you are putting into your body; change it up if it’s not working for you. Ask a good coach for some advice if you’re not performing, looking, or feeling as good as you know you could. Most of all, give your body the time it needs to change. Change does not happen overnight. We must be patient and remain focused on our goals in the gym and outside of the gym.

Special thanks to Dana, Brittany, and Ilda for graciously agreeing to let me use their photos for this post. Thank you to my amazing chiropractors, Drs. Matt and Whitney Swiesz for repairing my posture over the past year and half. It’s very noticeable in those photos! Finally, thank you to my coaches and mentors who have helped me along this path – the entire way: My little(BIG) bro, Ky-Guy, Mike Molloy, and Rob Austin.

Please let me know what you’re thinking about this. Go forth and lift big!

 

Throwback Thursday #TBT

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Lately people have been posting photos with the hashtag #tbt. It’s so catchy because the photos are older; they’re a blast from the past and sometimes just plain hilarious. I thought it would be fun to create a #tbt blogpost of photos of some of my friends, people who you might know from the gym. I also wanted to include current photos so you can say, “My, how things have changed…”

Here we go!

 
 KT! Plain white T.
 
 Matt. Nice shorts.
Jameson. Box jumps and khakis!

FJ. Around 2 years between these pictures. Still likes the comic heroes.
And then there’s this guy…
 
Kyle. Whoa. Nice work, “little” brother!

Sick…again.

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I have succumbed to yet another cold. First it was a sinus infection that lingered forevveerrr. This time around feels like the classic common cold. What gives?! I supposedly take good care of myself. I sleep well, exercise, eat better than most, and drink lots of water. Or do I? I’ve been evaluating what’s really, truly happening day-to-day. Here’s what really going on.

Strike 1. Before the holidays I was super-stressed. I don’t know why but I just had a lot of anxiety. So much so that I lost my appetite for a while. This is very rare for me. Since then I have been eating much better, thankfully. During the holidays I also ate a lot more sugar than usual. Alcohol intake was way up, water intake was way down.

Strike 2. Although I sleep at least 8 hours most nights, last weekend the Patriots played a late game and I was up until almost 1 in the morning. Awesome win, bummer for the internal clock. This was probably enough to lower my immunity.

Strike 3. Although I consider my life low-stress, it’s really not the case. When I workout, which is almost every day, that puts stress on my body. Leading 2-4 busy CrossFit classes every day is also high-energy. It’s not your typical “this-is-stressful” scenario, but the body doesn’t really know the emotional difference, it only knows the physiological response. Busy lifestyles are full of stressors.

So, now that I struck out and got taken down by another cold, I need to start thinking about taking care of myself. Sleep is an easy fix for me. I just go to bed earlier. Thankfully I have the luxury of doing that. I have cut way back on the sugar and booze since the holidays and upped the water intake. The stress is where I am going to struggle. Maybe sleeping more will make up for a busy daily lifestyle the stresses out my body? Also known as recovery.

For now I am going to keep eating oranges, drinking water, and resting on the couch.

Anyone know of any great cold remedies? Post them here or on Facebook!

Thankful for 2013, Hopeful for 2014

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It was October 2012 and I was sitting at a small table in the over-cluttered kitchen of a tarot card reader in Lawrence, Mass. I went on the recommendation of a few people and I was not disappointed. I was with my best friend, and she paid for both of us to have our cards read in celebration of my birthday. It was certainly a different experience. Now, you may or may not believe in astrology, or cards, of numbers, or any of that alternative stuff, but I believe there is something to all of it. I mean, this card reader lady was pretty spot on with me. The greatest thing that Lucia gave me that day was HOPE. At that time I was in a transition point in my life. She helped me to become comfortable with the path I was on and gave me hope that the future would turn out okay, as it usually does. She told me that by June of 2013 I would be in a very good spot in life. She did give me some details, and, she was uncannily accurate…2013 turned out to be a pretty great year.

Below is a list of some of the things that made 2013 so great. This new year, 2014, is going to be even better. As I get older, wiser, and have the ability to learn from mistakes I have made, I find it more and more important to reflect on years past. We must not get caught up in history, because that will hold us back, but we must be able to pick out the good times as well as the not-so-good, and take the lessons with us into the future. Applying those lessons learned is the most difficult part of it all.

1. Confidence and growth at work. Work and everything that comes with work is not easy, but it makes life so much better. When I am not working, I enjoy my time off, but look forward to getting back into it. I have matured as a coach and trainer and have delved deeper into the world of CrossFit and strength and conditioning. It’s exciting.
2. Expansion of The Fort and our community. There is nothing quite like The Fort CrossFit community. When we expanded the gym in May, we had an army of helpers all weekend. That new space has enabled us to grow our community even more. It’s amazing to look around and see the growth.
3. One Very Special Guy. I don’t really have to say much here. He knows who he is.
4. My BFF. My best friend is living in Ecuador at the moment. She has lived all over the world. When she left, back in March, I felt sad but I also knew that travel, adventure, and working to help others are things that help my friend grow. She lied to me for months about coming home for Christmas this year – she said she wouldn’t be be home and would be in Peru. Turns out she had planned to be home the entire time. The surprise was ruined when I ran into her in Hannaford the Saturday before Christmas. It was one of the best surprises I’ve ever had.
5. Training hard and becoming a much better athlete. Over the last year or so, I increased the volume and intensity of my training. I became a more focused athlete and made huge gains. For the first time, I truly had to “do work” for what I wanted. I’m still learning and deciding how much work I want to continue to do. I am amazed by what the human body can do with dedicated time and effort.
6. Learning more about finances. This might not seem like a big deal, but this year I taught myself a lot about finances. I read and asked other people lots of questions. I evaluated my money situation and I am more aware of a personal budget and much more concerned about the future and saving. Money seems to cause a lot of stress in life and as a long-term goal I am determined to not let it get the best of me. This was my first step.

While I am not a fan of making New Years resolutions, I am a fan of reflecting on my life. This is a practice that is consistent, not just part of the new year tradition. I think that it just means a little bit more in the new year, since it feels a little like a fresh start. We can put it all behind us and move forward with a renewed sense of ourselves. I think that’s called growth…? Anyway, cheers to a healthy and happy 2014. My best wishes to you and yours.

 I would be nowhere without these three.
 So thankful for TFCF. My second home. If you don’t have a sticker yet, why not!?
 There’s no secret, no magic potion; good food, lots of time, and dedication leads to results…
 Clean and Jerk ladder at CVCF Winter Throwdown. #betterthanlastyear
 My BFF.
🙂

Arm Pit Update

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A while back I posted about how I bought two types of “natural” deodorant. I’ve been using both of them. If you missed the original post, here’s the link…Chemical-Free Pits. So the first test for the Crystal Essence was an all-day CrossFit competition. That day, I participated in four workouts and did quite a but of sweating. I applied the roll-on liquid about four times. It didn’t keep my armpits dry, but it kept the body odor at bay. I’ve been reading up about what conventional deodorant actually does and how it works. It turns out that the aluminum in most antiperspirant is meant to clog the sweat ducts in your armpits. Voila! Less sweat. While a definitive link between cancer and aluminum has not been discovered, there is concern about aluminum’s effect on health. The thought of my armpits being clogged up by aluminum and other junk is just not cool.

On a daily basis I have been using the GeoDeo. I apply it a couple times each day. Like the other one, it doesn’t prevent wetness, but it has a fresh scent and it seems to keep body odor at bay. My armpits have definitely gone through a detox. I think that changing up the deodorant routine is something that you have to be committed to. I’ve tried to do it before, but was never committed to making the change. My armpits used to always be very bumpy and dry. Now the skin of my underarms is very smooth and it actually looks like skin, not a chicken with all its feathers plucked. I’ve been a bit sweatier than usual, but that is normal and to be expected since I’m no longer clogging my pits with junk. Luckily, I’m not really concerned about some pit stains since I work in a gym where sweating is the norm. I could see where this could be uncomfortable if you had a job public speaking or something like that. But sweating is normal, and natural, and it’s a process that helps us to rid our bodies of toxins. So, sweat on with your bad self.

For now I am going to continue on with my deodorant detox and see what happens.

Since I’m not going to post photos of my armpits (sorry), here are some winter pics. 
I’m in the mood for snow!
 My back yard.
 Lake Sunapee from Mt. Sunapee. One of my favorite views.
 View from the top lodge at Okemo.
Okemo. Maybe the last time I skied?

Call It What You Will

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Nutrition. It’s a very touchy subject. It’s one of those topics, like politics or religion, that you try to avoid on holidays. I don’t really love getting into how bad wheat is for you while everyone is huddled around the mountain of Christmas cookies, lovingly baked by some lovely person. I’m just not a fan of those awkward conversations. I try to be as non-judgmental as possible. People are allowed their opinions and I am okay with that. It doesn’t mean I agree, but I don’t lose sleep. People get pretty defensive if you tread on their food choices, especially if it’s not the “best” food choice one could be making. In general, people know what’s “good” for them and what’s “not-so-good” for them. But that’s about where the knowledge ends.


What really irks me is when others pass judgement about they way that I eat, without really knowing how I eat or why I do it. In the past two weeks that have been two examples of this. I don’t want to get into gory details, but the gist went something like this…

One does not need to go to the extreme of a Paleo Diet. I recommend a diet of fruits and vegetables and lean meats, low in processed foods. 

Hmmmm. That sounds an awful lot like the Paleo Diet to me! And by the way, a cardiologist said this. Call it what you will; clean eating, Paleo, Caveman, whatever…for the most part we are all on the same page. The main goal is to not eat the crap with ingredients that you can’t pronounce! Reducing or eliminating processed grains and sugar is important whether you eat Paleo or not. Eat some white rice here and there? Sure. Go out and have some chips and salsa? Go for it. The goal is to make the best choices we can, most of the time. If you’re a grown-ass person, you can choose what you eat, how much you eat, and when you eat. But if you completely disregard the importance of nutrition and diet, there will eventually be consequences. You are not a genetic anomaly, it will catch up with you.

As someone who is concerned with what you eat, here are my tips for getting through the holidays:

  • Enjoy yourself. If you know that you will be a complete Grinch unless you get one of your grandmother’s famous cookies, eat one! Conversely, if you know that sugar makes you depressed and gluten makes you achy, avoid them!


  • Beware the slippery slope. If you know that eating cookies will derail you completely and cause you to do more damage than good, it’s probably best to avoid the cookies.


  • Bring something. If you are going to a holiday party or gathering, bring something you know you can eat, guilt-free.


  • Make a plan. Go into events and gatherings with a game plan. Whether it’s a 2-drink limit, or a 3-cookie limit, create boundaries for yourself and stick to them.


  • Water rule. Drink a glass of water or seltzer water between each alcoholic drink. This will keep you hydrated and feeling full.


  • Don’t feel compelled to justify why you eat the way you do. If someone asks you why you aren’t eating something, throw it back to them and ask them why they are eating it.


  • Avoid debating food choices with friends and family. It’s the holidays, let it go. Take comfort and pride in knowing that you are doing the very best you can.

  • Attempt to focus on the experience and not the eating. Although holiday gatherings tend to revolve around food, and food is an important part of tradition, make it a goal to focus on the people there. Make it a point to check in with everyone you’re with; spend more time flapping your lips and less time chewing.
  • Note: There’s lots of debate about what a “clean” diet really is. In my opinion, these debates are a waste of time. Try this: eat filet minion, asparagus, and sweet potato one night. The next night eat a bowl of pasta with alfredo sauce with some breadsticks on the side. Compare how you felt when you woke up in the morning, and how you slept during the night?