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Wellness

  • The Little Things

    Randi #4

     

    The other day I was observing some fairly new athletes lift as another coach was giving them instructions on how to properly perform a deadlift. I watched as he was going over step by step and correcting along the way and the cues he was giving them. Each time they seemed to improve on form and weight. Once the weight started to get pretty challenging you could see their whole demeanor change. You could see the intimidation set in. You could see their confidence slowly slipping away each time there was weight added. As I stood there still observing, they both failed the lift they attempted next. Frustration and disappointment was all over their faces. I knew exactly how they felt. I stepped in and told them that you can't let the bar and weights intimidate you. You have to lift with confidence. You can't be afraid to fail. Failing leads to success. You have to focus on a few things during the lift and nothing else. When you walk up to the bar you better be ready to give it a solid effort otherwise your wasting your time. It's going to be tough, it's heavy, but that's how you get better. They both successfully lifted their next lift. Was it perfect? No and it doesn't have to be. What I saw was a smile on both of their faces and confidence that was regained. Your workouts change when you approach them with confidence. Don't let objects, numbers, weights, reps, times, scores intimidate you. You focus on you and give a solid effort and work on the little things.

    Randi Stevens CrossFit Impressions

    RxClubhouse Athlete

  • What's Next?

     

    "Every year CrossFit athletes from all over the world prepare for the biggest test of fitness, The Open. The five week long test of your fitness showcases your strengths and your weaknesses. Any athlete from your most elite to your everyday soccer mom is allowed to participate.

    The Open is so much more than just a test of your fitness. It is a time to celebrate victories, whether they are small or large. It is a time to learn about yourself as an athlete and also from others. It is a time to gather as a community to encourage, push and have fun together. The Open means something different to everyone. Whether you are happy with your performance or not I encourage you to take a few days if you haven’t already and reevaluate each workout. Why? To become a better athlete. Take a few days and reflect on the “WHY” you do CrossFit. Take some time and breakdown each workout. Look at your scorecard, your pictures and or video if you have one of each workout. What did you do wrong? What needs to improve? How did you feel? How did you prepare? What did you do that was awesome?

    You MUST find something that you did awesome at. Whether it's you kept good form or you Pr’d or you did something more efficient than before. This is very important for your training in the future. You cannot look at The Open in an all negative way for you will set yourself up for frustration and loss of desire in future training. Write these things down, and set some goals small and large. Work on something such as skills, technique, mobility, and or nutrition every single day. You don’t have to spend all of your free time obsessing over this stuff. Enjoy life but when you are in the gym be in the moment and focus on those goals. Be sure to check out RxClubhouse for all of your recovery and nutritional needs at www.rxclubhouse.com"

    -Randi Stevens Crossfit Impressions

    RxClubhouse Athlete

  • Protein, Protein, Protein!

     

    Too many times, as a CrossFit coach and fitness entrepreneur, I see too many people talking about a lack of energy or just a plain misunderstanding of nutrition.  Each macronutrient has it's purpose, but protein is the most important of all and perhaps the most overlooked macro in our universe.  With the evolution of young children having type II diabetes, an increase in access to processed foods (if you want to call it that), and a generalized lack of health, it is time that we focus in on one thing, PROTEIN!

     

    Let's break this down with 3 major tips about why you should eat more protein:

     

    1. Consume as a healthy snack for steady energy throughout your day. Without a doubt, too many of us either just don't eat enough or just don't get enough protein in your daily life.  Protein is an essential building block for your muscles and you must have it!  You should have some sort of protein every 2-3 hours.

    Quest BARS

    A nutritious, clean, and overwhelmingly delicious bar to help provide a boost in energy and maintenance of your physical wellbeing without the spike in insulin or crash that comes with it!!

    Buy your own here and support your gym: https://www.rxsupplements.com/index.php/bars/quest-bar.html

    2.  Use protein as your #1 recovery product after exercise.  You have a 15-20 minute window after exercise where you should replenish with protein.  As glycogen stores become depleted, carbohydrates are necessary for replenishment as well, but protein remains king of them all.

    3. Proteins are also used to make enzymes, hormones, neurotransmitters and various tiny molecules that serve important functions. Without protein, life as we know it would not be possible. The best way to consume the purest of proteins is by eating Paleo.  This means that you stick to lean meats, veggies, some fruit, nuts, seeds and zero sugar!  MHP has developed a delicious protein that implements the Paleo lifestyle!

    Buy your own here and support your gym: https://www.rxsupplements.com/index.php/mhp-paleo-protein.html

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