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Life After the Paleo Challenge

Burger with mushrooms, avocado, bacon, feta cheese
wrapped in lettuce with broccoli instead of fries at Yard House

I bet you are asking what life is like after the Paleo Challenge...do you go back to putting more non-paleo choices back in the diet? Do you indulge once a week on that one thing you been craving for a month? Answer to that is yes and no...now that the Paloe Challenge is over I have only added beer, a little corn or rice back in the diet and these are considered "cheat" days. I am still keeping gluten out of my diet and limiting my dairy intake because it messes with my stomach so much. I try not to be 'super crazy' when I go out to dinner or to someone's home because I don't want to be rude or difficult. I basically see what they are cooking or where I am going to eat, and think to myself what are the better choices and what should I just say no. In the long run, I feel better about my choice and I have a tone of energy. What has been a really cool thing to witness is other people starting to dabble into Paleo...I have a friend at work who has been doing it now for almost two weeks and he has more energy then ever! Also, an athlete of mine has began to research and research more about Paleo and his wife and him have decided to slowly make the change to Paleo for themselves and their child who is autistic. This is so inspiring to be part of because they are seeing my results and my energy from making the switch to Paleo, that they want to make a change! Paleo isn't considered a challenge or diet...it has become part of my life.

Mental Approach to a WOD Diagram Old vs. New

Before Diagram found on Internet

After Diagram with my professional touches

I will be honest, I do not remember where I saw this diagram, but when I did see it I was excited! Yes! CrossFit taking a mental approach to working out. As I read it, I agreed with a lot of the content that was in each section, but I felt it needed more actual sport psych tools. Having a Master's in sport psychology and business in mental performance training, I thought I would put my touches on  the "mental approach to CrossFit." There are only truly two active sport psychology consultants in CrossFit, myself and Dawn Fletcher. You can follow her blog at www.fletcherfitness.com. I respect the things that she has done as far as mental performance in CrossFit and someday hope to team up with her!

She has done a great job bringing awareness to sport psychology and promoting herself and I hope I can help bring it to another level with my background in sport psychology and research I have done with professionals like Terry Orlick, Jenelle N. Gilbert, and Wade Gilbert (if you know much about sport psychology then you will know these names). So back to where I was going with all this...the top left photo is the photo I found online on the mental approach to CrossFit...follow it; good stuff....now look at my revamp of the diagram from a professional sport psychology consultant stand point and how I would help an athlete (this is the first draft; this is a on going approach). Compare the difference...sorry the picture is not so good...created in word then put in PDF and then some how put into a photo...so kind of blurry ha! But, yes compare and decide what helps...heck! Put them together they are both good and have very strong points.

Reflection is More then a Number

Yes!! You just PR'd FRAN!!! You dropped your time by 2 minutes Rx'd...that's awesome. Now go write it down in your journal....and forget about it. What? A lot of the time when we are keeping journals/logs for our CrossFit workouts we are just recording our times, rounds, or 1 RM...but what does that all mean? The use of reflection can be a powerful tool in becoming an athlete. So now that you have PR'd Fran, now what? Next time you are doing Fran, can you repeat your PR? Or can you PR again? Possibly yes...but you may have a better chance if you know how you PR'd....

When you reflect in your journal, yes write down your WOD results...but then really reflect..doesn't have to be long...what felt good about the WOD...what would you change....what felt strong...what mood were you in, etc.  These small little notes will help you next time you do the same WOD or a similar WOD and it doesn't take much time. Learning to reflect and understand what happened before, during and after the WOD will benefit not only your results, but your overall training and how you train. So next time you record your results...stop for a moment and write what comes to your mind.

My Take on Paleo

 Paleo is not hard...and it is simple...I have been getting a lot of questions about this Paleo Challenge that I am on...and is it hard..that other couldn't do that...why are am I doing it...etc.

If you follow the basic principles of Paleo it is not that hard...use the flowchart on the side when eating...it is simple...since being paleo I do not miss dairy or wheat (besides beer ha)...

Here is my take on Paleo...follow the flow chart...follow the principles...and do what I do...keep it organic...NO SUGAR...read the ingredients...do you know everything that is in the product? Shop as fresh as possible and limit frozen or can (try to avoid can all together)...if you want to splurge and have a cookie or something you enjoy not Paleo...have in once every two week...some people's stomachs are different...might cannot handle much anything not Paleo anymore...so I try to stay away from anything with gluten/grain in it...but Paleo is not a diet to me...it is a lifestyle that goes along with my CrossFit training and performance output...even better Paleo has helped my mom and her stomach issues that she has had before doing the challenge...so really Paleo is easy, there is a lot of food and creative choices out there...try it out!!

I Am not Gifted with A Hot Bod (haha)

This picture was taken in August before I did anything close to Paleo...yea me your coach...I know to some this may be a bad example...and I respect your opinion...but I have had a hard time losing weight and toning due to genetics all my life...but I could perform...and that is all that mattered to me...but I made a decision to make a change...to lead by example...so I dove into Paleo/Zone (again) and began to train harder then most of my athletes to show that it is possible...that I know the struggles...I been there...I am not a naturally gifted coach with six pack abs, big chest, V shape body...etc...but I can help you towards your goals...I can make you a better athlete...I care. I will work side by side with you to help achieve our goals...I will talk to you about the struggles because I truly know how it feels...I love being a coach and working with my athletes...seeing your faces glow after doing a PR, doing a rope climb, after a WOD, or even when you walk through the door of the box makes it all worth it!! So let's work together...

Find What Motivates You

Sometimes in life we lose sight of our goals, our passions...and we begin to question why we are doing what we are doing and think negatively. This happens more often then we think to you, to me, to everyone. Can't deny it...some days are not as good as others. But, it is important sometimes to step back, reflect, and think of why we do what we do...what drives us...what are our goals. If our motivation is totally lost then we need to seek outside advice...we need to dig deep within ourselves to discover what makes us motivated or how can we become re-motivated. We need to find the real essence to what we have passion for and never lose sight...sometimes there are ups and downs, and during the downs we must keep our head up and stick it through...there is a reason for everything and a plan for all of us...just need to trust it. Something I learned from a close friend is every morning write down 5 things that you are...begin by writing, "I am...' followed by something positive about yourself. Put these 5 things on a note card and carry with you in your pocket throughout the day to help remind yourself why YOU are awesome!