Don't let this be you!

This is the time of year when I get the most questions on losing fat, leaning out and body transformation. Here are some quick, foolproof tips to help you achieve your goals:

Nutrition before exercise

That’s right. Nutrition before exercise if fat loss is your number one goal.
That doesn’t mean you shouldn’t exercise but dialing in your nutrition should the focus.
Nutrition and exercise together promote 5x more fat loss than exercise or nutrition alone.

What is your motivator?

Your motivation must be yours alone, coming from the inside.
Ask yourself how you can make your motivation even bigger.

Are you willing to pay the price?

To keep you going, put something at risk. Money is a big motivator for many people.
Perhaps you should make a bet that will motivate you to do what you know you need to do.

Start with small steps

Instead of making a heroic effort to change every part of your life, practice on small thing at a time. Turn your commitment into a single, daily action.
A habit doesn’t become a habit by practicing it a few time. If you are not confident that you can keep up your daily action, make it easier until you are 100% confident you will do it every day.

“If something is important, do it every day; if it’s not important, don’t do it at all.” -Dan John

Make yourself accountable

You need someone who will hold you accountable and pick you up when your motivation wanes.
That person should be asking you:
“Did you practice your new habit today?”
“Did you do your workout today?”

Focus on the process

If you focus on consistently performing small, healthy tasks every day, the positive outcome you desire will take care of itself.
Over time, actions practiced daily lead to amazing results. You control your actions.

Have a support group

At CrossFit Canmore, you already have a strong network of people to help you make the most change. Ask for help.

Pick your new habit, and start TODAY!

Chorizo-Stuffed Dates Wrapped in Bacon

Today is Sunday and I know I have a busy week ahead of me. By taking the time to prep my food, my whole week runs smoother. When I don’t prep my food for the week ahead, I end up making avoidable bad food decisions. It also saves time and money, because I’m not running around getting food and I eat out less.

1) Before I go to the grocery store, I plan some meals. A great place to find both recipes and a grocery list is Paleo Table (http://www.paleotable.com/)

2) Make a list of everything you are going to buy complete with quantities

3) Head to the store. Try to buy all the things on your list but be flexible i.e. if the ingredient you need is not in stock or a different ingredient is on sale. Try to stay on the perimeter of the grocery store. Avoid temptation!

4) Head home and prep your food. Cook anything that can be refrigerated or frozen and stock your fridge with ready made meals. It will take time but will save you time later.

“Today, this morning, you gonna learn the truth about jump rope…Here is an example of speed, power and finesse.”

This is a video for everyone who has experienced IT Band pain from running. It is interesting to see the difference between the classic view of muscle and connective tissue versus an actual body from Body Worlds. Is your IT Band pain sweeping across your knee cap (1:30 in video)? Watch the video in high definition so you can see the fascia clearly.

After Derek posted a video of a 48″ box jump, the gauntlet was thrown. Cheryl heckled Derek from afar. Renette did a 45″ jump and Chad did 51″. Step it up Derek! Hope you are having fun at CrossFit Calgary. Train hard!

Guy Greavette, Adidas Weightlifting shoe rep, will be passing through Canmore on June 10th. I strongly encourage everyone to order a pair of lifting shoes. Olympic lifting without the proper shoes is like driving a car with bald tires and poor suspension (i.e. you can get to the destination, but it won’t be the best ride).

MENS SIZING is the same as you usually wear. WOMENS SIZING subtract 1.5 sizes from your normal shoe. (ie. if you are a 9, you need a 7.5)

If you are would like to order some  shoes, please let us know by Wednesday, June 8th.

This Saturday at 8am we will have a Concept2 rowing clinic. Two coaches (one a former university rower and now coach, the other a current university rower) will be at CrossFit Canmore to coach rowing technique, intensity…and share a few stories.

The clinic is free if you are a CrossFit Canmore member ($25 for non members).

Get ready to set a new personal record!