Saturday, July 25, 2015

6 Word Captions


I'm a sucker. Lauren Fisher Metcon's. 


Brooke Wells. Um, yeah. Dat ass. 


Do you think we workout much?


I need this in my life.


My Nutrition Clients are killing it!


I'm really missing my blonde hair!

A. Who's your favorite CrossFit athlete?
B. Do you color your hair? What color?

Wednesday, July 15, 2015

Where Are You Going?

As my vacation comes to a close, I'm feeling very introspective.

I came home to Oregon to see family members I hadn't seen in 6+ years ...

Family for me is a difficult and vague term. I did not grow up in a traditional family setting. It was pretty freaking broken. As I grow older, I realize just how broken it really was. I realize why it took me so long to realize my childhood was so fucked - because I'd never drawn the line. The line between childhood to adulthood. I couldn't draw the line because my childhood has haunted me all the way into adulthood.

There have been situations, moments and people in my life in the last year or so who've helped me immensely in closing the doors to my past. In recognizing that the things that happened to me were not actually a result of who I am, or who I was as a child, I was able to change the direction of my life.

Choice is incredible. You can choose to identify with the things that have happened to you, or you can choose to not. I was identifying, and wearing these labels like giant cloaks for the longest time.

Motherless daughter. Abandoned by her father. Discard. Unlovable.

What happens when a child believes bad things happen to them because they're a bad person? They carry this mindset with them into adulthood.

It took a lot of hard hits, and finally moving around the world before I was able to see this.

If only lessons like this could be learned by a book picked up at Barnes and Noble, or a few sessions of therapy. Nope, I needed the punch in the face first hand.

So here I am, heading home after a week of spending time with my family. And I realize many of them still see me with the cloaks I wore for so long. It seems they identify more with what happened to me than I do. Pity. Sadness.

The truth is, no one expected my siblings and I to amount to much of anything.

It's no wonder "going home" is so hard.

The truth is - there is NOTHING FOR ME in the past.

There are people who are proud of their upbringing. Their parents. Their last name. They tell humorous and happy stories in front of the fireplace on Christmas morning. That is not me.

There is only one way out for me - and that's forward. You are not your past or the holes you had to dig your way out of, you are where you are going. 

You choose. 
Your future.
Your life. 

Saturday, June 27, 2015

What To Eat Post-WOD

Kicking our ass in the gym isn't the hard part - for most of us, it's what we do afterwards, in the way of recovery and nutrition, that confuse and challenge us and ruin potential gains.

Post workout should be the HAPPIEST part of your day! You have an opportunity here to get pretty naughty if you want to. I'm talking doughnuts kind of naughty. While most of us aren't going to eat a doughnut post-workout, there's a reason why a doughnut will do more for you post-workout than a bowl of broccoli.


Here's how to tackle your post workout nutrition:

Immediately Post Workout (within 30 minutes of training)

Replenish Glycogen stores. Consume .5 to.7 g/lb of carbohydrate immediately post-exercise. Use carbohydrates that are very fast digesting, like honey, lactose (milk), coconut water, dextrose, maltodextrin, waxy maize, potatoes or fruit and fruit juices (though not as optimal). 

My favorite: 2 slices soft white bread spread with honey and PB2 and a side of protein powder mixed in coconut water. 

Protein for Muscle Repair. Most sources suggest .25 (cutting) to .50 (strength cycle) per pound of lean body mass. Protein should be in a ratio of 2 to 1, so if you have a lean body mass of 170 lb, this would mean 42 grams of carbs and 21 grams of protein if you are cutting, and 85 grams of carbs and 43 grams of protein if you are in a strength cycle.  Again, focus on options that digests quickly, so whey protein is a good option. Hydrolyzed whey protein is said to be a viable option for those that are lactose-intolerant. 

Fat is best left to a minimum as it will slow the digestion carbohydrate and protein.

Rehydrate. The general guideline for hydration is 16oz of fluid per pound lost during exercise; however that is assuming you started with perfect hydration (yeah, right). Don't drink yourself to death, but listen to your body. 

Stage 2 Recovery (2-6 hours post-training)
Continue filling up the tank on carbohydrate and protein using the same recommendations (.5-.7 g/lb carbohydrate and 2:1 carb to protein ratio).  Now it is time to focus on consuming real, whole foods. 

Stage 3 Recovery (Beyond 6 hours training) At this point, your glycogen is restored. Now, focus is on maintaining blood sugar levels. Carbohydrates should be low glycemic to keep insulin under control and focused on getting plenty of nutrients. Eat plenty of vegetables, legumes, but limit fruits and sugars. Keep eating protein and ramp up fat intake.  Fats will provide energy to conserve carbohydrate stores and will keep you full.  Nuts, seeds, avocados, olives, coconut oil and fats from grass fed meats are some of the best options. 

If you want specific help dialing in your diet or post-workout nutrition, I'm only an email away. Happy lifting. Happy eating.