Let's talk about SELF-TALK and self-love. Hold up dudes. This isn't just for the ladies, although I definitely see more women with constant negative self-talk going on. The reality is that what we say to ourselves on a daily basis has a HUGE impact on our mood, energy, decisions, relationships, and success in daily tasks. It's easy to be negative or harsh with yourself but I am here to remind you that just like you practice for a sport, work on eating healthy and improving your nutrition, exercise and work on form/movements... you must practice positive self-talk as well.
If we are constantly being negative, talking down about ourselves, and doubting our capabilties... how can we possibly expect to become the best version of ourselves? After all, that is what we are ALL seeking when it comes to fitness, nutrition, work, relationships, life. A great way to increase positivity is to practice daily by reframing thoughts, removing negative clutter from our lives, & being your own biggest fan! No, this doesn't mean you won't ever have a negative thought again. We all do. Learning to deal with those negative thoughts when they start to creep in is what will pay off in the long run! Learning to speak to ourselves with kindness & love and just letting go sometimes is the goal. The more you do something, the more it becomes a habit or a belief!
1. Create AWARENESS --> Pay attention to your thoughts. When you start feeling negative or stressed, take a deep breathe. Slow down. Think about what it is that's causing this negative thought. Write down in your notes on your phone or a journal how you're feeling.
2. CHALLENGE yourself ---> Just because you think something is true doesn't mean it actually is. It's easy to think "I'm so bad at this" or "I'm fat" but in reality, you are your own worst critic. People would love to have your body or be able to do a movement like you in the gym. Remember that. Don't accept your thoughts as truths. Ask yourself, "Is what I am saying 100% true?" and start being realistic.
3. REFRAME your thoughts --> Disrupt your thought patterns. Put a positive spin on every negative thought or change your perspective on it. Instead of "I can't do this", it turns into "This will be tough but I'm going to give it hell." Instead of "I hate my body", it turns into "I'm not there yet but I will continue working on myself."
4. Remove the CLUTTER --> Clutter isn't just physical. It's old ideas, toxic relationships, unwanted habits, and anything that doesn't cause you happiness in your life. Bye Felicia.
5. Practice AFFIRMATIONS daily --> It's a statement of truth that one hopes to bring to life or believe in. Say them out loud or write it down daily. Examples:
We've lived our whole lives with negative thoughts occurring so much that we believe they are the truth. We can do the SAME thing when we reframe our mindset with positive thoughts. Even if you don't believe it now, if you keep practicing daily, you will develop a gentler way to talk to yourself. Over time, this reduces stress, builds confidence, and creates a happier and fuller life.
Believe in yourself, push away the negativity, challenge your doubts, and keep pushing forward!
The Open is upon us...
Fueling for the upcoming CrossFit open is a HUGE topic that is floating around social media right now. As a nutrition coach, this time of year is where I take my clients (who CrossFit) out of a calorie deficit and get them back to maintenance calories, or even a healthy surplus of calories. Why? The Open is a really intense time of year for us. We are emptying the tank every week, sometimes twice a week if re-doing workouts, more than most people do any other time of the year.
As Dave Castro said,
"If you're doing CrossFit at its intended intensity, every single workout should bring you to your dark place. For many people, the Open is the first time they reach that place. It's something about the atmosphere and spirit that surrounded this competition. It heightens your intensity and suddenly you reach this stimulus that you never knew existed. That's your dark place."
With that in mind, how can we optimize our nutrition to help enhance performance and facilitate recovery during the most intensive five weeks of the average CrossFitters season?
Every sport has a season. Yes, even CrossFit because it has become its own sport. So cool right?! CrossFit Games athletes to us are like NFL players to high school football players. In CrossFit, our season is typically around the time of the Open. This applies to those entering to have fun as well as those who are on the higher end of the competitive side. We all exercise to be fit and healthy but a lot of us also do this because we like to compete and test ourselves against others. Most of us don't do this in our garage, we do this at our local box surrounded by others with similar goals of being the best athlete we can be. When in season, we must prioritize our performance in each workout and also prioritize recovery.
To support performance and recovery, one MUST eat enough calories. Increased intense energy demands on the body will create a higher calorie output which will require increased calories (energy) taken in via FOOD. Plain and simple: CARBS.
Regardless of your goals, if you are competing in the Open and want to do well, this is NOT a time to go into a calorie deficit or focus on the number on the scale. Slashing calories 10 days before the Open to try to be "lighter for gymnastics" isn't smart. Trying to change your current eating habits and only eat "clean" foods and remove necessary carbs like rice, grains, oats, bread isn't very smart either. Again, this is a time where we need to make sure we take in adequate calories to support the increased demands placed on our bodies.
It's really important to understand the energy systems used in various training modalities. The body will breakdown different macronutrients in energy/fuel depending on the energy pathway being used. For example, the glycolytic pathway (CrossFit) breaks down carbohydrates into glucose, stores it as glycogen, & uses it to create ATP (ATP is the energy source for all human movement). I will say that again in simpler terms, CrossFit is fueled by CARBS.
Glycogen stores take 24-36 hours to replenish. What does that mean for our workouts? Your WOD is mainly fueled by the day BEFORE, not necessarily the meal right before. Yes, the day of/meal before your workout is important too but is mainly for blood sugar control.
If you are already counting your macros and have a good idea about general nutrition, awesome. You came to the right place! If you have no clue what macros are and just want to know what the hell to eat, you came to the right place too!
NUTRITION TIPS FOR THE OPEN WORKOUTS:
Other things you can CONTROL outside of nutrition:
Better late than never right? I intended to post this blog earlier than this BUT, there's still 21 hours & 35 minutes until 18.1 is announced!
Training is over, it's time to COMPETE. Good luck!
I am passionate about creating a healthy lifestyle for myself & helping those around me.