Ok- so hopefully after last week you started food logging and getting it checked frequently by your coach. If not, DO IT NOW!!! Great job! You have taken the first step towards a healthier you, and another step towards reaching your personal goals. Now- time for step two.
Food prep.
You've now been able to see for a week or so some weaknesses in your eating habits. Let's clean that up.
First thing you need to do is clean out your pantry. Probably needs some serious help! Rid your cabinets of grain products, artificial sweeteners, dairy, and anything that is processed and packaged. NO EXCUSES!!
Second thing you need to do is make a menu for the week. Create a chart if that's your thing, and fill it in with yummy meals you and your family will enjoy. Make sure to have protein, carbs, and good fats in every meal.
Third- Make a grocery list. Think about this- include foods that are sold on the outside of the store, not within the isles. The isle foods are stocked with packaged, processed foods. If you can, stick to the veggies, meats, and fresh foods around the edges.
Last- Take time (1-2 hours) out of your busy schedule, and prepare your meals for the week. Chop veggies, BBQ tons of meat, slice up your avocados, etc. Make sure and prepare enough food to have leftovers for lunch the next day.
A few helpful tips:
1- Limit fruit consumption. Fruit is extremely high in sugar. If you must, stick to your berries.
2- Don't over do it on nuts! Portion control! They can have unfavorable effects on that digestive system.
3- Search Paleo websites for good recipe ideas. There are tons out there. Use your resources and HAVE FUN with your food!! Also search Paleo food lists to see the variety of delicious proteins, carbs, and fats there are for you to play with!
4- If you are feeling a bit overwhelmed, try picking one thing to focus on for a few weeks, and see how your body is reacting. For example, cut out dairy and log any changes you feel throughout that time.
Happy Prepping!
Thursday, February 20, 2014
Tuesday, February 4, 2014
Food Logging- Utensil Exchange: Write for Bite.
Ok Relentless Bootcampers (and all other driven athletes)- one simple question: Do you have goals? If your answer is yes, read this.
Goals- whether they be weight-loss related, body fat related, muscle gain, training gains, emotionally driven, or just something personal, most likely food is incorporated into the mix. Food effects our mood, our recovery, our sleep, our training, our stress levels, so on and so on. Basically, it has a direct correlation with most everything that is going on with our bodies. Let's face it- you've heard it- you are what you eat. If you are eating fatty foods, well....
Now, what are you eating? Are you aware of EVERYTHING you are putting into your body on a daily basis? And are you aware of the effects an imbalance of food can have on your body? I'm guessing no. So I challenge you this- Food log. It's that simple. Write it down. Move the fork slowly away from your mouth, put it down, and pick up your pencil.
Why is food logging really THAT important? Well for one, it opens your eyes of what, how much, when, and why you are eating. Just seeing it on paper holds you accountable for what you put on that fork, and helps limit mindless grazing and snacks that we "forgot" we ate. Food logging can also help you realize certain habits you've developed in your eating and pin point areas that can use some changes. Having accountability to what you are eating can also help you avoid overeating or under eating, giving you a chance to have balanced meals throughout the day.
So my challenge to you- Start food logging and ask your coach to check it. Write it down, EVERYTHING, have someone else's eyes on it daily for feedback, BE SPECIFIC, and see what kind of changes you can make in your daily eating routine. Reaching health goals are not simply about choosing the right kinds of food to put into your body, but also how much, when and why.
Happy Writes! Happy Bites!!
Lizi
Goals- whether they be weight-loss related, body fat related, muscle gain, training gains, emotionally driven, or just something personal, most likely food is incorporated into the mix. Food effects our mood, our recovery, our sleep, our training, our stress levels, so on and so on. Basically, it has a direct correlation with most everything that is going on with our bodies. Let's face it- you've heard it- you are what you eat. If you are eating fatty foods, well....
Now, what are you eating? Are you aware of EVERYTHING you are putting into your body on a daily basis? And are you aware of the effects an imbalance of food can have on your body? I'm guessing no. So I challenge you this- Food log. It's that simple. Write it down. Move the fork slowly away from your mouth, put it down, and pick up your pencil.
Why is food logging really THAT important? Well for one, it opens your eyes of what, how much, when, and why you are eating. Just seeing it on paper holds you accountable for what you put on that fork, and helps limit mindless grazing and snacks that we "forgot" we ate. Food logging can also help you realize certain habits you've developed in your eating and pin point areas that can use some changes. Having accountability to what you are eating can also help you avoid overeating or under eating, giving you a chance to have balanced meals throughout the day.
So my challenge to you- Start food logging and ask your coach to check it. Write it down, EVERYTHING, have someone else's eyes on it daily for feedback, BE SPECIFIC, and see what kind of changes you can make in your daily eating routine. Reaching health goals are not simply about choosing the right kinds of food to put into your body, but also how much, when and why.
Happy Writes! Happy Bites!!
Lizi
Friday, August 30, 2013
Top 10
In celebration of my year-ish anniversary here at CrossFit Central, I want to share some personal things I've learned throughout one of the most powerful years of my life. SO- here it is (Top 10 counting down Dave Letterman style):
10. Technology is my friend. I never utilized social media until this year and it has opened the door to so many new and fresh ways to communicate and to get my message across. #abouttime
9. I don't know all the answers. It's amazing the knowledge that surrounds you if you just ask.
8. I know the difference between Happy and Not Happy. Instead of blaming others or other situations for my negative emotions, I now know what makes me happy, what makes me sad, and how I can help myself in avoiding negative situations.
7. I am in control of my own self-worth. I spent the last 7 years having people in my life tell me this and that, and how to do this, and how I did this wrong, and don't do that, and you can't do this and that either. Here, I've learned that I am capable of whatever I want to be capable of, and that I can add value to all situations being the person that I am.
6. Learning my Gem, and the Gem of others, has taught me to communicate in a whole new language. I am a Ruby (duh), and by this realization I can see how others see me and how to get my message across to a Pearl in a not-so-Ruby way. It's important to understand that everyone has a different personality and perceives situations differently than me (and that's ok).
5. I am fully committed to my health. Changing my lifestyle in the foods I eat, my fitness, and my overall well-being has directly affected all those that surround me in my daily life- kids, parents, husband, etc. It is music to my ears to hear James in the grocery store tell me that lunchables are bad for you and that he needs more protein for breakfast, and that Grandpa needs to start working out so he can be healthy.
4. Learn(ing) to serve others first. This is the most recent one for me, but helping others get what they want and move in the direction they want to go will coincide with my goals to share information with others and spread health, happiness, and wellness. Add value to others' lives will in turn add value to your own.
3. Change is hard. Change with another person is even harder. Both of you changing at the same time- true test. Nuff said.
2. Have a family goal. Figuring out the why's of what we are doing is powerful and has changed my outlook on life. Answer this if you can (and do it seriously): If money were no object, and you knew you weren't going to fail, what would your life look like? Now go make it happen.
1. I am a mom. Most importantly, every time I try to set a goal, or answer questions about my future, or try and plan something it always comes back to my boys. I finally understand- I am a mom. Raising 2 beautiful, wonderful children is and will be my biggest accomplishment. They are our future and they are the reason I am driven to set goals, achieve goals, and lay the foundation for their future. It is my duty to them to be a strong role model and positive influence for them. Making moves in my life goes hand in hand with the path I am creating for them. This is my WHY.
10. Technology is my friend. I never utilized social media until this year and it has opened the door to so many new and fresh ways to communicate and to get my message across. #abouttime
9. I don't know all the answers. It's amazing the knowledge that surrounds you if you just ask.
8. I know the difference between Happy and Not Happy. Instead of blaming others or other situations for my negative emotions, I now know what makes me happy, what makes me sad, and how I can help myself in avoiding negative situations.
7. I am in control of my own self-worth. I spent the last 7 years having people in my life tell me this and that, and how to do this, and how I did this wrong, and don't do that, and you can't do this and that either. Here, I've learned that I am capable of whatever I want to be capable of, and that I can add value to all situations being the person that I am.
6. Learning my Gem, and the Gem of others, has taught me to communicate in a whole new language. I am a Ruby (duh), and by this realization I can see how others see me and how to get my message across to a Pearl in a not-so-Ruby way. It's important to understand that everyone has a different personality and perceives situations differently than me (and that's ok).
5. I am fully committed to my health. Changing my lifestyle in the foods I eat, my fitness, and my overall well-being has directly affected all those that surround me in my daily life- kids, parents, husband, etc. It is music to my ears to hear James in the grocery store tell me that lunchables are bad for you and that he needs more protein for breakfast, and that Grandpa needs to start working out so he can be healthy.
4. Learn(ing) to serve others first. This is the most recent one for me, but helping others get what they want and move in the direction they want to go will coincide with my goals to share information with others and spread health, happiness, and wellness. Add value to others' lives will in turn add value to your own.
3. Change is hard. Change with another person is even harder. Both of you changing at the same time- true test. Nuff said.
2. Have a family goal. Figuring out the why's of what we are doing is powerful and has changed my outlook on life. Answer this if you can (and do it seriously): If money were no object, and you knew you weren't going to fail, what would your life look like? Now go make it happen.
1. I am a mom. Most importantly, every time I try to set a goal, or answer questions about my future, or try and plan something it always comes back to my boys. I finally understand- I am a mom. Raising 2 beautiful, wonderful children is and will be my biggest accomplishment. They are our future and they are the reason I am driven to set goals, achieve goals, and lay the foundation for their future. It is my duty to them to be a strong role model and positive influence for them. Making moves in my life goes hand in hand with the path I am creating for them. This is my WHY.
Wednesday, July 10, 2013
High School Athletes taking Ownership of their Future!
Central Sports Performance is a program offered to high school collegiate-bound athletes and current college athletes who want to perform at a higher level, and who desire to work hard in order to get maximum output. The last week 5 athletes have committed 3 days of their week to specific crossfit training. In one week's time, they have plunged head-first into the crossfit world, learning the in's and out's of movements, functional training, and overall fitness.
CSP is also working with Next Level Chiropractic to ensure these athletes are moving efficiently. Next Level has put these athletes through the FMS (Functional Movement Screening) program and provided them with exercises and movements they can do individually to maximize efficiency.
Stay tuned to video interviews from these athletes to see what CSP is doing for them, what expectations they have from the program, and their thoughts so far!
-Lizi
CSP is also working with Next Level Chiropractic to ensure these athletes are moving efficiently. Next Level has put these athletes through the FMS (Functional Movement Screening) program and provided them with exercises and movements they can do individually to maximize efficiency.
Stay tuned to video interviews from these athletes to see what CSP is doing for them, what expectations they have from the program, and their thoughts so far!
-Lizi
Wednesday, May 29, 2013
First Crossfit regionals in the books!
So many emotions during this past weekend, it's hard to put them into words. Proud of the competitors, thankful for the experience, sad that its over, and hopeful and hungry for next year.
Watching the athletes fight, push, and connect together was truly amazing. Each athlete hit my heart at some point. Chelsea Ross with her 2nd place finish in the chipper. She was so happy and I know it felt great for her to show everyone what she's capable of! Ingrid Kantola with her first place finish in the final event- crushed it!! She literally flew up those ropes! Lisa Bender-Thiel was outstanding the entire weekend. As a mother, I feel like I can say I really understand what she has done the last few months. Her motivation and perseverance is inspiring! New baby, no problem! Talk about juggling- mom, training, wife, work, friend, the list is endless for her!
Everyone on the team stood out and moved me in their own way. Mike Winchester and Jessica Estrada on the final lunges- honestly this is what it's all about. I was literally crying as they were crossing the finish line; teamwork, mental toughness, and overcoming the impossible. Whitney Welsh was the calm before the storm all weekend. She never showed any struggle, just a machine! Karen Pierce never ceases to amaze me with her strength- touch and go reps at 135 lbs, pretty damn impressive. And lastly, Jeremy Thiel and Brandon Mayernick- I've been watching those two for a month or so now, it's been quite a story watching their relationship and how JT has really taken Brandon in, shown him the ropes (haha) and helped him find his inner badass crossfitter. Watching this relationship grow and develop, to me, is what the Crossfit community is all about.
Just wanted to say thank you to all of you for your hard work, dedication, aw-inspiring efforts- in and out of the gym. It's an honor training with you all, and I hope to be out there on the floor with you next year!!
Watching the athletes fight, push, and connect together was truly amazing. Each athlete hit my heart at some point. Chelsea Ross with her 2nd place finish in the chipper. She was so happy and I know it felt great for her to show everyone what she's capable of! Ingrid Kantola with her first place finish in the final event- crushed it!! She literally flew up those ropes! Lisa Bender-Thiel was outstanding the entire weekend. As a mother, I feel like I can say I really understand what she has done the last few months. Her motivation and perseverance is inspiring! New baby, no problem! Talk about juggling- mom, training, wife, work, friend, the list is endless for her!
Everyone on the team stood out and moved me in their own way. Mike Winchester and Jessica Estrada on the final lunges- honestly this is what it's all about. I was literally crying as they were crossing the finish line; teamwork, mental toughness, and overcoming the impossible. Whitney Welsh was the calm before the storm all weekend. She never showed any struggle, just a machine! Karen Pierce never ceases to amaze me with her strength- touch and go reps at 135 lbs, pretty damn impressive. And lastly, Jeremy Thiel and Brandon Mayernick- I've been watching those two for a month or so now, it's been quite a story watching their relationship and how JT has really taken Brandon in, shown him the ropes (haha) and helped him find his inner badass crossfitter. Watching this relationship grow and develop, to me, is what the Crossfit community is all about.
Just wanted to say thank you to all of you for your hard work, dedication, aw-inspiring efforts- in and out of the gym. It's an honor training with you all, and I hope to be out there on the floor with you next year!!
Wednesday, April 17, 2013
Shout out: Family Style!!
I have come to realize over the past few weeks/months I have not recognized the achievements and incredible successes of those closest to me: mom and hubby. I have been so caught up in my own "Lizi vision" (my version of tunnel) that I haven't given the attention needed to these two amazing people in my life. I mean, when you don't say something to someone, they won't hear it. So, here's my story in a nutshell about two of my favorite people, and my very own support system...
My mom-
What you don't know: she underwent reconstructive back surgery a few years ago, currently has 20 screws in her spine, which looks like the laces on a softball. Up until January, she had not exercised (not even walks around the block) in about twenty years. She lived on diet cokes, and was always, always tired.
January: Mom couldn't get up off the floor without help, nor could she pick up her 40 lb grandson. We introduced her to paleo, crossfit, and a healthier lifestyle that has since added years to her life.
Now: As a client in my bootcamp, she crushes the workouts daily, beating others half her age. She's on a mission to make the best paleo chili, and makes crossfit a top priority. She is also the most active grandparent in my boys' lives. She has inspired me to be a better mother for my kids by her consistent energy, motivation, and well being. She is a completely different person than she was even 4 months ago. Her commitment to having a healthier life is contagious. I'm so proud of her and can't wait to see what else she is capable of!
David (hubby):
What you don't know: David drives 30 minutes one way to teach high school Algebra and coach track. When the bell rings to let school out, he heads directly to Central to workout (when he doesn't have after school meetings) then coach classes. He doesn't get home until after 8:30, misses family dinner, bath time, bedtime reading, etc. After the long, stressful week he is asked to do manly housework- fix windows, mow, this and that.
The grind: He is going to make a switch to full time crossfit coach after this school year so needless to say, his time at school is dragging by. Even with his want to change careers and his heart in another place, he is one of the best teachers I've ever seen. He's been voted best teacher a number of times, and the students tell him everyday how much he's changed their lives. He constantly has students transfer into his class because of the way he communicates with them, and the message he's able to send.
After-school craze: When he has a hot second to workout, it's inconsistent, he's exhausted and mentally drained, but he still crushes it! He even scored a point for the Central team in the Open! Every time he maxs, he PRs. Every time he runs, he wins. I know he is frustrated with his progress, but just seeing what he's accomplished half-assing it, is pretty damn incredible. He is the reason I ever get anything done. He goes and goes, and never stops pushing through. His drive and perseverance is spreading. I cannot wait til this summer, when he will finally have that chance to be who he wants to be, and train like he wants and deserves to train. I could never do what he does, and he impresses me everyday with his stability, focus, and consistent love.
Thank you both for being teachers in my life and giving me support in all that I do. I overlook you two and want you to know how much you have been a part of my journey, our journey.
Bruised but healed. Changing lives....
Lizi
My mom-
What you don't know: she underwent reconstructive back surgery a few years ago, currently has 20 screws in her spine, which looks like the laces on a softball. Up until January, she had not exercised (not even walks around the block) in about twenty years. She lived on diet cokes, and was always, always tired.
January: Mom couldn't get up off the floor without help, nor could she pick up her 40 lb grandson. We introduced her to paleo, crossfit, and a healthier lifestyle that has since added years to her life.
Now: As a client in my bootcamp, she crushes the workouts daily, beating others half her age. She's on a mission to make the best paleo chili, and makes crossfit a top priority. She is also the most active grandparent in my boys' lives. She has inspired me to be a better mother for my kids by her consistent energy, motivation, and well being. She is a completely different person than she was even 4 months ago. Her commitment to having a healthier life is contagious. I'm so proud of her and can't wait to see what else she is capable of!
David (hubby):
What you don't know: David drives 30 minutes one way to teach high school Algebra and coach track. When the bell rings to let school out, he heads directly to Central to workout (when he doesn't have after school meetings) then coach classes. He doesn't get home until after 8:30, misses family dinner, bath time, bedtime reading, etc. After the long, stressful week he is asked to do manly housework- fix windows, mow, this and that.
The grind: He is going to make a switch to full time crossfit coach after this school year so needless to say, his time at school is dragging by. Even with his want to change careers and his heart in another place, he is one of the best teachers I've ever seen. He's been voted best teacher a number of times, and the students tell him everyday how much he's changed their lives. He constantly has students transfer into his class because of the way he communicates with them, and the message he's able to send.
After-school craze: When he has a hot second to workout, it's inconsistent, he's exhausted and mentally drained, but he still crushes it! He even scored a point for the Central team in the Open! Every time he maxs, he PRs. Every time he runs, he wins. I know he is frustrated with his progress, but just seeing what he's accomplished half-assing it, is pretty damn incredible. He is the reason I ever get anything done. He goes and goes, and never stops pushing through. His drive and perseverance is spreading. I cannot wait til this summer, when he will finally have that chance to be who he wants to be, and train like he wants and deserves to train. I could never do what he does, and he impresses me everyday with his stability, focus, and consistent love.
Thank you both for being teachers in my life and giving me support in all that I do. I overlook you two and want you to know how much you have been a part of my journey, our journey.
Bruised but healed. Changing lives....
Lizi
Tuesday, February 19, 2013
Don't take "life" for an answer
2013 Montra. What does this mean to me? Well, I have been blessed with a beautiful family, with wonderful friends and a solid support system, however, I have missed a ton of opportunities that I have been faced with because of life excuses- don't have the money, kids have a cough, too far to drive, not convenient for me...on and on. Over the last 6 months I have done quite a bit of life reflecting and have come to realize that my life is exactly where I have followed it to be. No leading, just following. Never making things happen for me, just letting myself go through the motions of the expected path in which I was to take. I've been satisfied with making excuses and watching our days just go by. Not only am I affected by my blasé life approach, my kids are missing out on things that every child should experience during their childhood. No more.
I have now started down the path I have paved for my family and me, not a path already laid by someone else. I have begun to remove the excuses as to why I am where I am, and create disciplines that lead me to the visions of my future I've always wanted. It absolutely is real, reachable, and I refuse to let it slip away. Everyday I am MAKING MOVES and designing my own future.
What are you doing to live the life you've always wanted?
:)
Bruised but healed. Changing lives...
Lizi
I have now started down the path I have paved for my family and me, not a path already laid by someone else. I have begun to remove the excuses as to why I am where I am, and create disciplines that lead me to the visions of my future I've always wanted. It absolutely is real, reachable, and I refuse to let it slip away. Everyday I am MAKING MOVES and designing my own future.
What are you doing to live the life you've always wanted?
:)
Bruised but healed. Changing lives...
Lizi
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