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.

‘Tis the season for Resolutions

If you spend the slightest amount of time in front of the Televsion, you will notice that it is time to come up with the obligatory list of New Year's Resolutions. It is time to:

Welll... hrmpf! I don’t do Resolutions. To me they are a kissing cousin to a Diet. Kissing a cousin is poor form, and I hate diets. Diets are a short term change from your traditional food plan, that will make adjustment in order for you to hit a goal. I am all for goals. I am big supporter of you hitting your goals. But, that should be a lifestyle. Not a temporary plan. We deserve to consistently succeed. We do not deserve to succeed, go back to our traditional food plan, and then NEED to Diet again. To me, that has FAIL written all over it. I think, instead, your food plan should meet your goals. And your goals should be aligned with the lifestyle you want. And, I bet you want to succeed.

Resolutions, to me at least, are the same as a Diet. Generally they are a flouncy idea built upon some brief thought about the previous year and its disappointments or failures, and then BAM, the list of resolutions is born. Gah! That can’t be good.

I even went to Wikipedia, they agreed with my stance. “Recent research shows that while 52% of participants in a resolution study were confident of success with their goals, only 12% actually achieved their goals. Men achieved their goal 22% more often when they engaged in goal setting, (a system where small measurable goals are being set, such as, a pound a week, instead of saying "lose weight"), while women succeeded 10% more when they made their goals public and got support from their friends. Despite each goal having its own specific rewards and challenges, there are deep commonalities in the mindsets which start change."

I found a link to an interesting post that applies well to people who are interested in setting good goals rather than temporary New Year’s Resolutions. I liked the point made about not just pondering What you want to accomplish, but also Why you do. And, that we should consider What and Why we have accomplished so far. Hmmm… that IS some smarty pants stuff!

• What did you do in 201o? Why?

• What do you want to do in 2011? Why?

When thinking about those goals, continue to use the SMART acronym that many of us have seen before but add in the Why to the mix.

I hope you enjoy the process of establishing some goals, planning to succeed, and them reaching them! I would like to encourage you to go one step further. Consider how empowering it will be to your 2012 goals when you meet the 2011 goals.

Cheers!

Healthy Fats, Proteins, and Carbs

Healthy Fats, Proteins, and Carbs

Healthy Fats

Olive Oil = 1 TBS = 120 cals = 13.5g fat
In order to reap the benefits of olive oil, it should be added to food AFTER the food is cooked. Drizzle on salads and fresh vegetables. Topping a tomato with a bit of olive oil will increase your body's ability to use the lycopene in the tomato. Pretty cool, eh?
Natural Peanut Butter = 1 Tbs = 100 cals = 8g fat
A reasonable serving of natural peanut butter is one tablespoon for a snack and two tablespoons for a meal. Please understand that you must eat the NATURAL peanut butter. Read the ingredients and if it lists hydrogentated anything, put it back on the shelf.
Almonds = 1 oz. (22 whole) = 170 cals = 17g fat
Avoid salted as they are high in sodium. Add a small apple and you have an easy-to-pack, healthy, mid-afternoon snack!
Avocado = 1 medium = 115 cals = 15g fat
Avocados are so yummy! Try them on your salad, on top of black bean soup, with salsa on your eggwhites, or in your tuna wrap. They add a creamy, tasty and satiating bit of fat to your meal so that you stay full until the next feeding.
Ground Flax Seeds = 1 Tbs = 50 cals = 4g fat
I add a tablespoon to my morning oatmeal. It adds a fun, nutty flavor. It's also quite delectible in yogurt or on top of cottage cheese and strawberries.
Flax Seed Oil = 1 Tbs = 115 cals = 15g fat
Combine with balsamic vinegar for a twist on your typical salad dressing. If you are into that whole nutty flavor thing, try substituting it for peanut butter in your protein shakes.
Salmon = 4oz = 200 cals = 9.2 g fat
Salmon is high in protein (19grams per 4oz. serving) and low in carbs (0). It is best to eat it broiled, baked, poached or steamed.

Healthy Proteins
Eating a little high protein food at each meal helps reduce the appetite, plus the body uses energy to convert protein to carbohydrates; a process known as Gluconeogenesis.
If too much protein is consume regularly, then it can be converted to fat (indirectly) and stored, the same as carbohydrates can be converted for fat storage. However, protein contains Nitrogen, an important chemical essential for the production of antibodies, so the body prefers to hold onto this Nitrogen. Thus, protein is more likely to be converted to carbohydrates rather than fat. These complex chemical reactions use up extra energy and help us burn more calories at rest!

Although, it is NOT wise to assume that consistently eating a high protein diet would necessarily be better for burning off even more calories at rest. A diet should always have a good balance of all essential macro, and micronutrients for good health!

High protein food Protein Carbs
EGGS ( 1 medium size ) 6 grams 0 g
MILK ( 1 pint or 568ml ) 19 grams 24 g
MILK ( 1 glass ) 6.3 grams 8 g
SOY MILK Plain (200 ml) 6 grams 1.6 g
TOFU (100 g) 8 grams 0.8 g
LOW-FAT YOGURT (plain) 150g 8 grams 10 g
LOW-FAT YOGURT (fruit) 150g 6 grams 27 g
FISH (cod fillets 100g or 3.5 ounces) 21 grams 0 g
CHEESE cheddar 100g ( 3.5 ounces) 25 grams 0.1 g
ROAST BEEF ( 100g or 3.5 ounces ) 28 grams 0 g
ROAST CHICKEN 100g ( 3.5 ounces) 25 grams 0 g
OTHER MEATS AVERAGE (100g or 3.5 ounces) 25 grams 0 g



List of High Protein Foods from Processed & Meat Products

High protein food Protein Carbs
Sausages (100g or 3.5 ounces) 12 grams 13 g
Bacon (100g or 3.5 ounces) 25 grams 0 g
Ham (100g or 3.5 ounces) 18 grams 0 g
Beefburgers - freezer type average(100g) 2 0 grams 6 g
Corned Beef (100g or 3.5 ounces) 2 6 grams 0 g
Luncheon Meat (100g or 3.5 ounces) 13 grams 5.5 g
Meat Paste (100g or 3.5 ounces) 15 grams 3 g
Protein supplements are a fast and efficient way to gain all your high protein diet needs.

High protein Supplement Protein Carbs
Met-RX Big 100 bars 27 g Metamyosyn 26 g
Myoplex Protein 42 g 24 g
Precision Protein 20 g 4 g
EAS Products 21 g 0 g
Whey Protein 2 3 g 3 g



Healthy Carbohydrates

All-Bran cereals
Apples
Artichokes
Asparagus
Bagel
Baked beans
Bananas
Beans
Broccoli
Brown bread
Brown rice
Brussels Sprouts
Buckwheat
Buckwheat bread
Cabbage
Carrots
Cassava
Cauliflower
Celery
Chick peas
Corn
Cornmeal
Cucumbers
Dill Pickles
Dried apricots
Eggplant
Garbanzo beans
Granary Bread
Grapefruits
High fiber breakfast cereals
Kidney beans
Lentils
Lettuce
Low fat yogurt
Macaroni
Maize
Muesli
Multi-grain bread
Navy beans
Oat bran bread
Oat bran cereal
Oatcakes
Oatmeal
Okra
Onions
Oranges
Other root vegetables
Pastas
Peas
Pinto beans
Pitta bread
Plums
Porridge Oats
Potato
Prunes
Pumpernickel bread
Radishes
Ryvita crispbread
Shredded wheat
Skim milk
Soy milk
Soybeans
Spaghetti
Spinach
Split peas
Sprouts
Strawberries
Sweet potato
Tomatoes
Turnip Greens
Water Cress
Weetabix
Whole Barley
Whole grain flours
Whole meal bread
Wholemeal spelt
Wholegrain Cereals
Wild rice
Yam
Zucchini

Drink more Water and you may Drop more Weight...

Many people do not care for water. I am one of those people. I don't like the smell, the taste and I think it is just boring. Well, here's the deal. Water is great for you and great for your body! Clinical evidence shows that drinking water prior to eating can be an effective weight loss tool. A study led by Brenda Davy, PhD, RD, at Virginia Tech showed that middle-aged and older people who drank 2 cups of water right before eating a meal consumed 75-90 fewer calories. Over the course of 12 weeks, dieters who drank water before meals three times per day lost about 5 pounds more than dieters who did not increase their water intake. Water is so effective because it fills up the stomach with a substance that has zero calories. People feel fuller as a result and eat less calories.

Eat well!

http://robbwolf.com/2010/11/10/long-hard-road-out-of-hell-or-why-fat-girl-went-primal-the-unabridged-version/

As many of you know, I stalk several websites. I think they have important information about health, fitness, intake and mental aspect of it all. I also think that simply being fat makes you even more unhealthy than being fat itself. Add to that, my thinking that food choices make us perform poorly.

I don't know it all, but I know I like the story told by the gal in the Robb Wolf link above. Give it a read.