Welcome to Every Day Fuel,
You have chosen to take your future, and your life into your own hands and take responsibility for your health and well being through your nutrition and fitness. We are beyond excited to help you reach what ever goals you have set for yourself. Here at Every Day Fuel, we not only want to help, but we want to educate along the way and believe that through whole, nutrient dense foods not only will you be able to reach your goals, but you will do it and your over all health will be all the better for it. From your Coaches here, Welcome to Every Day Fuel #fuelnotfill Stay Rad!
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I’m just going to go out there and say, the majority of those who are doing CrossFit are doing it to live a healthier lifestyle, to be in better shape, to enjoy the community aspect and to overall healthier today then they were yesterday. Coaches are here to help you do just that, but we need a little help from you too. All too often people get caught up in trying to lift too much weight too fast, or attempt advanced skills without learning the basics. Take a step back and learn the movement to the best of your ability with the help from your coach. Lifting Correctly now may take you a little longer to lift the weights you want to see, or to lift with your buddy who has been in the game for a little longer than you, but that is OK. Focus on correct form now, work on moving better. The better you can make your movement, not only in lifts but in all aspects of CrossFit the more that will transfer over. Your body will love you too. We want to lift well so that we lessen our chances of getting hurt or having pain during workouts and during life. Don’t be afraid to take a step back and go over these movements either, in the long run it will pay off. In other situations perhaps you have an injury from the past, or perhaps you hurt yourself in the gym or at home, remember to let the coach know, and get scaled options. At no point do we want you to continue to do something that will make your injury worse, or not progress to get better. Again remember why you’re doing this, for your health and fitness, not just to keep up with your friend or RX a WOD. There is always something we can help you with, and as your coach we want you to be healthy and injury free. We are prepared to give you options to scale, as well as accessory work which will hopefully help you heal faster, and in a fashion in which your body will be stronger and your fitness stays where you want it. You can continue to do what you want even if you have to scale back for a little to let your body heal. If you’re just starting, take it easy and work your way into lifting those heavy weights. Do things with purpose and know that in time if you take the right steps that you will get what you want. We do this so we can help you achieve your fitness goals, but we need you to be able to believe in the system and not be afraid to scale or not lift maximal loads until you’re ready. RX doesn’t mean its better, do what you can, work hard, push yourself and encourage others. I guarantee if you come into the gym work as hard as you can, complete each rep, don’t half ass anything that you will see changes, stay healthy and be able to lift what you want in time! Have fun and enjoy the process! Carly What does it mean to have balance? Why is it important and are we missing it in our daily lives? That’s a damn good question. Everyday we wake up, head off to school, work, meetings, the gym, yoga class, whatever it might be, but it’s what we do within our day that can define our balance.
For me it wasn’t until recently that I realized I was stuck in the same routine and it was mentally draining me. What used to be fun for me was now something I dreaded doing and it was everyday. Red flags started to pop up all over the place telling me that I had no balance in my life, or at least not enough, something had to change. A good place to start would be remembering your goals, not only in the gym but also in life. Why do you spend the time you do in the gym, what do you hope you obtain from it, and how much time do you need to truly be spending training to get what you want? I spend a majority of my day in the gym, from coaching to training I seem to be there all day and that takes a toll, but as an athlete for a living that is what it takes, but I still have to find balance. How would you find balance? For some it could be quite easy, if your like me perhaps you write down what you feel your missing, as well as determine your goals. Once you have goals lined out take a good look at them and decide if what your doing is taking away from another important aspect to your life. As an example, are you spending more time in the gym day after day and missing out on some of the outdoor activities you used to love, and find joy in? We certainly don’t want to be so focused on something and have everything else around us blocked out. Make a list of activities you did with family, friends or even just yourself and make a point to get out and do those things again. How would you keep yourself on track? Grab a journal write in it, write your daily activites , and the time you spend doing them. If your noticing your in a rut still with doing the same thing, re-evaluate each piece and change it up, take your gym time to the pool, try going on a hike, do something new! Don’t be scared to try something new, and get a fresh breath of air you can still do so many things along with your daily trip to the gym, just know you don’t need to overspend your time in one place to get work done! I cant express how important I feel it is to find the right balance with your daily schedule. Whatever you goal may be, whatever it is you love to do, find a way to achieve it, just don’t loose sight of it along the way. -FIND YOUR BALANCE Carly Fuhrer Christmas is a just a couple of days away and if you are anything like me you can't stop thinking about anything, but all the amazing home cooked treats waiting at Mom's and Grandma's house. And you know what? That's perfectly ok.
When it comes to our goals regarding nutrition and fitness we can sometimes lose site of why we are doing what we are. For myself, I choose to focus on my nutrition and my fitness so I am able to enjoy life all of its activities and on occasion when I visit home, all of my families amazing baked treats. My suggestion to everyone is simple. For your holiday, simply try not to focus on hitting your "macros" or logging your food. Not working out on Christmas won't derail your journey to your goals and you will be just fine. It is more healthy mentally and physically to enjoy the time with your family and enjoy a few home made treats. Then, come time to get back on track get straight to it and back to work. Have a Merry Christmas and happy holidays! As a kid we all looked forward to the weekend. No schedule, no responsibility, just good old fashion fun playing with our friends, little league games and getting into trouble. As we become adults we start to fall into this trap of having every single moment of our day planned and scheduled out. Now, this is both good and bad. From a mental standpoint this can become monotonous and tiresome. From a nutrition standpoint this is an easy way to make sure we are fueling our bodies and paying attention to what we need at all times. Since we are talking about nutrition we will talk about the good side of planning and having a schedule. Now for the weekdays, this is good as majority have work schedules to adhere to, or have childrens schedules to adhere to, so making sure you have enough time for yourself is a must. Now for the weekends if you are anything like me, I am usually scrambling around once I realize that I have not eaten since 8:00AM and it is now 3:00PM and I am all of a sudden more HANGRY-ER than I can remember. This is because once the weekend hits, I sometimes forget to plan and prepare. I do not believe that someone should have every moment of every day planned and prepared for to the “T” as that is just as unhealthy as never having a plan. I believe that on the weekends it is a good time to not necessarily have a schedule, but more so just simply be prepared. Preparation-”the action or process of making ready” Since most people plan Monday - Friday and don’t take the weekend into consideration, yes there are 7 days in a week not just 5, they arrive on Saturday and realize they haven’t prepared meals or food and that their refrigerator is now empty. Or, if you are like myself, you have a good breakfast, head to the gym, get your fitness on and then run some errands and before you know it you realize as said before that you haven’t eaten in 6 hours. YOUR BODY NEEDS FUEL!!! I present a simple solution to you for when planning to avoid the weekend struggle. Make a list prior to heading to the grocery store, think about what meals you’d like to have all week and do some math to find out how much of each item you will need to make your meals for a full seven days. EX- If you lunches require a certain amount of say sweet potatoes, ground beef, cabbage and spinach simply multiple the amount by however many meals you need and you have your total. Not only will this make shopping that much easier, but you will be prepared with all the food you need for the week and avoiding that weekend struggle that is always just trying to mess up our flow! Remember, when it comes to our goals, having a plan and being prepared is how we stay on track. FOREVER THE WEEKEND!!! What is it about nutrition that causes people to care so little about it? Is it the same as not taking your car to the shop because if you do, then something will be wrong with it, but if you never take it in then there can’t ever be anything wrong? From a coaching stand point we see a general lack of care when it comes to nutrition and an over abundance of time spent in the gym. Give me someone that eats well, over someone that spends three hours a day in the gym, and I will show you a healthy person. You have probably heard the general rule of thumb abs come from 30% in the gym and 70% in the kitchen, well it's true. If we claim to care so much for our bodies, we must be fueling it with what it needs, not just what we want, and this is where we start to lose people during the nutrient chat. Once you start telling someone what is or isn’t good for them, generally they stop listening. But, lets take a good hard look at some things. If I were to tell you to stop eating wheat or dairy products such as bread and milk, most likely you would say, “I’ve eaten these products my entire life and I’m fine.” That may in fact be the case, you may be “fine”, but wouldn’t you rather be better, or great? Now this isn’t to tell you not to have those products, we are adults and we will do what we want. I just want you to take a look at the effort you put inside the gym, and put that same effort in the kitchen. It is actually pretty easy, first as mentioned a few sentences back, regarding wheat and dairy, why don’t you try (if you haven’t already) eliminating it from your diet for a couple weeks, see if you notice any changes, which could include, trips to the bathroom, inflammation of joints not what it was, or skin clearing up from acne, and there are more, but just give it a go. Second, when shopping, make better choices. Shop the outsides of the store, spend a little extra money on buying high quality meats, and produce. Someone once put it like this for me, “if you had only one car your whole entire life, you would buy the best fuel right? Your body is that one car, so you better spend a little extra for the best fuel.” That really stuck with me. If the product in question has a shelf life of a Twinkie, it probably isn’t the best fuel for your body. Lastly, plan your meals ahead of time, nothing is worse than being hungry over lunch, and your options include a vending machine or a burger wrapped in plastic, that you question if the meat is actually meat or not. As far as the goods go, by goods I mean donuts, ice cream, cookies and the list never ends, why don’t you try the “one bite rule”. What is the “one bite rule” you ask…it’s pretty simple. If you take a bite of something you think you want and it doesn’t do the trick, it isn’t as good as you thought, then don’t continue to eat it. Save those treats for the good stuff, the homemade cookies at mom’s house, or the gelato from Bonta. You know what you really want and what you just crave, so make better decisions. Don’t be afraid to change things up a bit, try something new. You may be surprised how much improvement can be made from just fueling your body correctly, or the changes that can be made to the body aesthetically, from just eliminating a few things you don’t really need in your diet. By J.D. Alex |
AuthorsCoaches will be posting their own stories, and thoughts here to help share new ways to achieve your goals and educate along the way. Archives
February 2017
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