Why I participate in CrossFit Competitions

• You do get a T-Shirt.
  


• I am not a competitor, yet. I am unstoppable! My showing up meant there is no such thing as failure. You just have to do YOUR best!


• I know I can’t if I don’t even try.


• I cannot think of a better reason to do 4 workouts in one day.


• Being last in a group this amazing is FINE by me!
  
• Is there a good reason not to? Ha! As if?!?

• It is a challenge. I happen to like a challenge.


• It makes other WODs easier. Knowing that I participated in the physical goat rodeo of the GLI gives me a boost of confidence at the end of any workout.


• I get to watch a lot of other people get sweaty and learn from them.


• I like knowing you were too scared to even try. Yeah, I just said that.


• The Events are amazing – what else amazes you these days?!?


• The camaraderie of the competitors. Good sportsmanship abounds.


• Seeing CF in action – the physical work output is a mind-gasm!


• Seeing CF in action – Yep! This philosophy does work for everyone, even me!


• Because I have a gym crush on April Garner and you can bet your butt she will be competing in the competition.


• The spectators at the Competition relish hard work. They will do these WOD’s later on their own because they are jealous they have not done it yet. But, I did!


• This guy summarizes it pretty well. So, What He Said!


• The other cool kids are doing it. Other 180 folks are starting to catch the Competition Fever.


• Because Brad Garner is my CrossFit Coach and he told me to live life as Rx’d. He says I have passion. That is pretty damn cool!


• Because Amanda Miller can’t anymore. That is one Epic Fail thanks to Melanoma!
  This list was inspired by a Catalyst Gym Blog Post referenced by CFHQ main page.
  

Superfoods

Here are 10 foods everyone should have in their diet:
1. Blueberries. Contain the highest amount of antioxidants per capacity than any other fruit. A great alternative is strawberries. One 53 calorie cup has more vitamin C than an orange. These berries may also help reduce blood pressure and control levels of stress hormones. They are also a great help to ease muscle pain and soreness after one of our WOD's.

2. Red Wine or Beer. (There you go Joy!) They are made with an antioxidant rich plant. Women who drink one drink a day, wine or beer have lower risk of developing high blood pressure than nondrinkers. Beer has also been linked to higher bone density.

3. Almonds or Peanuts. Nuts have been proven to lower both total and bad cholesterol. It can be a great weight loss snack. People who eat peanuts and peanut products tend to have lower BMIs than those who nix them. Stick to one-quarter cup of peanuts or two tablespoons daily.

4. Tomatoes or White Button Mushrooms. These two are very high in antioxidants! Tomatoes are loaded with lycopene which helps protect against cancer and heart disease. Mushrooms contain vitamin D, which aids calcium absorption for strong bones.

5. Flaxseeds or Sunflower Seeds. These seeds are packed with omega-3 fats and fiber. One-quarter cup has three grams of fiber to help keep you full, plus almost half your daily requirement for antioxidant-boosting vitamin E.

6. Broccoli or Cauliflower. Broccoli is packed with vitamin C and may fight cancer. One cup of cauliflower supplies about 3/4 of the vitamin C you need daily.

7. Salmon or Trout. Packed with omega-3's, these foods are the best sources of healthy fatty acids you can find. These fats reduce inflammation, lowering your risk for cardiovascular disease and even easing post-workout soreness. The American Heart Association recommends getting two servings of fatty fish per week; one three-and-a-half-ounce trout fillet give you half the recommended amount.

8. Olive Oil. This oil is rich in monounsaturated fat, which has been shown to fight the dreaded-and dangerous-muffin top. Some experts believe that when this belly fat wraps around your internal organs, it may release fatty acids into your liver and trigger insulin resistance, which is linked to diabetes and metabolic syndrome.

9. Edamame or Black Beans. Edamame supplies four grams of fiber in just a half cup, and a healthy dose of protein. Cooked black beans, which have 7.5 grams of fiber per half cup, get extra points for having tons of healthy plant compounds called phytochemicals.

10. Brown Rice or Barley. Brown rice is a super side dish contains more nutrients, minerals and cholesterol-lowering fiber than its white counterpart. With Barley, you can get 16 grams of fiber per half cup!

New Year's Resolutions

With many of the unrealistic New Year’s resolutions people make, like “I’m giving up sweets,” or “I’m going to work out every day,” it’s no wonder that only 40% to 46% of people who make resolutions will be successful after six months.  To make resolutions that will actually stick (and improve your health and well-being), I’ve included 10 ideas for resolutions you can actually keep.
Small changes = big results. Consider two simple diet substitutions—like a side salad instead of fries and dessert once a week—rather than a complete overhaul of your lifestyle. Simple changes can add up to big health and weight-loss payoffs and are more likely to stick, compared to resolutions that are too restrictive.
Commit. You’ll be more likely to succeed if you write your goal down and put it where it’s visible. You’ll see and read it most days, and sharing your resolution with family and friends adds additional incentive to improve your chances of success.
Limit liquid calories. Since beverages are less filling or satiating than food, limiting your liquid calorie count to 150 a day is one of the easiest ways to cut calories without increasing hunger. Aim for nutritional beverages like antioxidant-rich tea and 100% fruit juice.
Break the fast. Enjoy a daily breakfast of whole-grain cereal to improve your diet, reduce caloric intake, and help with weight loss.
Snack smarter. Choose fruits and veggies as snacks for a big weight-loss payoff. Since snacks currently account for one-quarter of your total calories, produce will help slash between-meal empty calories by filling you up with fiber.
Make a list, check it twice. Make a grocery list for each shopping trip and stick to it to limit impulse purchases that may occur on the snack food aisle. And when you are in the grocery store, stick to the peripheral of the store, where you’ll find fresh produce, lean protein, and whole grains.
Find your inner chef. Eating out less and trying to cook at home will slash calories and fat from your diet.
Write off pounds. Those who track what they eat and how much they exercise lose more weight than those who don’t. Take advantage of online food and exercise logs—sign up for a program and begin documenting what you eat and how much you move. Two of my favorites are LoseIt.com, which is iPhone compatible, and FitDay.com.
Find fitness that fits. Fitness resolutions are among the most likely to fail because they are too rigid and essentially impossible to achieve. Making fitness a part of your daily schedule will aid in your success. Do an activity that you love or try to sign up for fitness events—like 10Ks, marathons, or charity walks.
Have a fall-off-the-wagon plan. Have a strategy for when/if you cheat or break your resolution so that you can get back on track without derailing all of your efforts. Think progress, not perfection.