This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.
No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.
Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules and scoring details.
So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read morehere.
January 6th – February 2nd (4 Weeks)
Click the link HERE to sign-up. (NOTE: last day to sign-up will be Sunday, January the 5th)
We will host a meeting at Loudhouse and a Facebook Live (at the same time) to go over all the challenge rules and answer your questions. Be sure to be there!
Meeting date: January 4th at 11am.
We will be using SugarWOD to log scores, leaderboard, and fist bump throughout the challenge. More info on scoring and logging can be found here. (**note: for the workout point, the workout must be done at Loudhouse to receive the daily workout point)
Overall winner will receive 1 free month to the gym AND a start-up package to give to a friend or if you are not a current member you can use the start-up package for yourself!
Winner will be determined by a combination of total points, overall transformation, and community involvement. (IE involvement in the gym culture, social media, etc…)
came across some interesting numbers the other day that I had to share with
you. If you’re feeling tired, you are NOT alone!
know that we’re getting less sleep than
ever? Almost 60 years ago, a survey of more than 1 million people found
that most people got 8 to 9 hours of sleep every night.
2000, that number dropped to about 7 hours a night. And now almost 20 years
later, sleep experts say we’re sleeping even less – with many of us only 5 to 6
hours a night!
That’s a big drop in a short period of time.
guess it’s not surprising that energy drinks are so popular, right? But
“powering through” on too little sleep is not a good idea for the long-term
health of your body.
fact is, you don’t have to wait to feel the impact of too little sleep on your
hormones. You might be feeling it today!
are two major hormone “pathways” that take a big hit when you don’t get enough
sleep – including hormones that handle things like your sex drive, stress,
hunger, and blood sugar … and (ironically enough) even your ability to fall
only takes a night or two for them to get out of balance.
pathway is governed by your pituitary gland and the other is your autonomic
nervous system. But they are intertwined, and they have a hand in virtually
every function of your body. Keeping your hormones in balance is a huge part of feeling focused, strong,
going to hit on just a few ways your sleep affects your hormones.
Hunger: When you don’t get enough sleep,
your body releases two important hormones that affect your appetite.
is your hunger hormone, which tells you to eat. Leptin is your “I’m full”
hormone, which signals you to stop eating. Having disrupted sleep can throw
these out of whack, leading you to feel hungry – and to stay hungry, even when
top of that, when you eat your blood sugar levels can spike, causing your body
to release insulin (another hormone) to help offset it, followed by a rapid
decrease in blood sugar that can make you feel hungry again.
you can imagine, this can cause round-robin effect, leading to weight gain and
a long list of related health problems (i.e., leptin resistance, insulin
resistance, metabolic disorders, etc.).
Stress: Lack of sleep can cause stress – and
stress can cause lack of sleep! The two go hand-in-hand.
you’re stressed, your “fight or flight” hormones like adrenaline and cortisol
can rise and lower (also affecting your blood sugar and insulin levels, see
above!), making it hard to sleep or wind down.
time, your cortisol levels – which normally rise in the morning to help get you
going, and lower at night to help you sleep – can get turned around, throwing
your sleep cycle off.
Libido: Being sleep deprived for one week
can cut your testosterone levels by as much as 15% (even in women!). This can
have a pretty big impact on your sex drive, making you feel less “in the mood,”
of that adds up to have a pretty big impact on your quality of life!
can be tempting to think of sleeping as wasted time, but it’s actually the
opposite. It’s when your body recovers, restores and recharges for the coming
day, helping you live your best life!
ebook Supercharge Your Sleep contains a lot of great info about sleep along
with tips you can use to improve both the quality and quantity of sleep. It
also contains info about when to get help for possible sleep disorders –
according to the Cleveland Clinic, about 70 million Americans suffer from them.
here if you haven’t downloaded it yet)
you need guidance about ways to improve YOUR sleep or other healthy habits, I’m
here to help!
committed to helping you reach your wellness goals!
First thing in the morning, as soon as you wake up, drink a big glass of water … 8 to 16 ounces!
Do this for two reasons:
• Because it’s incredibly good for your body and (more below) • It has a powerful effect on your mindset that can extend throughout the day (keep reading!)
Now, you already know the health benefits of water (my top 6 favs are below because they’re awesome enough to repeat). But the mindset benefit might be my favorite one.
A study in England found that doing ONE SMALL THING (like drinking a glass of water!) can set off a cascade effect that will help carve new habits for a lifetime!
The study was aimed at helping healthcare workers provide better guidance to their patients in creating healthier lifestyles.
“Forming one ‘small’ healthy habit may thereby increase self-confidence for working towards other health-promoting habits,” they wrote in their study.
This is because when you master one healthy new habit, you begin creating a very powerful trait called SELF-EFFICACY.
SELF-EFFICACY = Your personal belief in yourself that you CAN accomplish your goals (and anything you set your mind to!).
The more you follow through with what you commit to, the more you learn to trust yourself, which in turn helps you create more intentions and conquer more habits.
Starting “small” (like drinking a glass of water) is actually BIG, because it increases your chances of being successful.
NOTE: It’s super important to focus on DOING one thing (i.e., drinking water), vs. NOT DOING something (not eating fried foods). You can’t make habit of NOT doing something. 🙂
OK. Are you ready to know my favorite reasons to drink water?
Top 6 Reasons to Drink Water in the Morning
• Water boosts your metabolism. (#truth) • Being hydrated keeps your appetite down. • Having enough water in your system revs up your digestion. • Being hydrated improves mental focus and alertness. • You have better workouts. • Your skin has better tone and is “plumper.”
Even a 2% decrease in your hydration can have a powerful effect on how you feel and move! Pretty crazy.
One way to remember to drink your water is to think of a wilting houseplant. You know how when you give that plant a big drink, it springs back to life? Your body – which is comprised of 55 to 60% water – appreciates being refreshed with water too!
Scale. Scaling a workout is NOT, not doing a workout or “cheating” a workout. Scaling appropriately is how we all get better as athletes. The “RX” used in CrossFit is simply the “prescribed” or recommended weights or standards. If you are just starting out use this as a point of reference, different workouts have different stimuluses. Your coach will help you decide the best scaling option for each work out.
Take time to recover…sleep, nutrition, rest, and mobility. While we are working out, we are taxing all the systems in our bodies and tearing down our muscles. We grow in the recovery phase so; proper recovery is just as important as the workout.
Get comfortable being uncomfortable. When you feel like quitting, push through. The more you give in to pain or fear the stronger that habit becomes.
Make friends at the box. We cannot emphasize this one enough. Community is such a GIANT part of CrossFit and the more friends you make the better you will do. Not only can/do they lift you up but they can also hold you accountable when you are slacking.
Just do CrossFit… Do not get sucked into 1 or 2 aspects of CrossFit like weightlifting or gymnastics. The reason CrossFit is so effective is the fact that it is a well-rounded fitness regimen. By design it is constantly varied, this is the magic!
Embrace technique do not worry about the clock. We have seen so many people learn this the hard way. This goes hand in hand with the scaling discussion above. Technique is the most important aspect of CrossFit and if you learn that technique in the beginning, you will not be fighting bad habits!
Listen to your coach. Everyone has advice, that is great but, at the beginning focus strictly on coaches’ advice. This goes for the internet coaches as well, it is easy to get sucked in to wanting to learn all you can about something and we look to the Googles to help us. The problem with that is that it can really confuse you. Your coaches are trained to give you the information you need at any particular time without overloading you with too many things to think about. Trust your coach they are there to help you!
Some days you will hit PRs, some days you will not. It is OK. Our bodies are constantly dealing with LIFE. Stress, recovery, what you have eaten, have you sat in meetings all day, did the kiddo wake you up last night, etc…. ALL of these things are factors in our performance.
Track your progress. This is why we use SugarWOD. Take before pictures. Measure what you eat. Track your workouts. If you are tracking and something is not working, you’ll know where to make changes.
Have fun. Enjoy your time at the box. Do not be too hard on yourself! A positive mindset is path to success.
Most of us read this headline and we are like… YES! That is what I need! Get rid of some of this belly fat and get that six-pack I have always dreamed of having.
You CANNOT target belly fat, or any other “fat” specific area, I do not care how many articles you read that say you can. Not only that, unless you change your diet, all those ab exercises will just make your belly bigger. (Think big powerlifter)
We can however, focus on shedding fat the right way.
Start by focusing on eating “real food”
Real food is food that does not need a label; fresh vegetables, fruit, meat, fish, and poultry, nuts and seeds, and finally healthy fats from sources like coconut, avocado, and olives.
Eat slowly and listen to your bodies signals
Your body will tell you when it has had enough. Most of us eat so fast that we have already overeaten before our body has had time to process the food you have shoved down it. So try slowing down, it takes about 20 minutes before the gut sends the signal to the brain that it is “full”.
Try to aim for adequate protein to retain or even build muscle.
This is typically somewhere between .7 and 1 gram of protein per pound of bodyweight. (Measured raw)
Keep carbohydrates to a level that support performance.
I love to say, “Earn your carbs”. This does not mean to cut all your carbs out on days that you don’t workout, instead it means to adjust based on your body’s needs. Most of us will need more carbohydrates daily than protein. Again, you want to get these from real food sources like, fresh vegetables, fruits, potatoes, sweet potatoes, oats, quinoa, etc…
Eat healthy fats but, don’t overdo it
Constantly it seems that everyone is telling us how we need more healthy fats in our diet, and while that is true, it is easy to overdo it. Fats have over twice the calories per gram as protein and carbs (9cal per gram vs. 4 cal per gram) Yes, include healthy fats in your diet but, if you goal is weight loss you do not want to sit on the couch and eat a whole can of almonds. I typically keep levels around 20-30 percent of total calories per day.
Measure what you consume
This is eye opening for most people. Track everything you eat for a few days and use and app like My Fitness Pal to show you the macronutrient and calorie breakdown. This will let you know quickly what your typical diet looks like and then it will be easier to make adjustments.
Finally, I highly recommend a nutrition coach. If only for a few sessions, find someone that you trust and that has had success with other clients and get their advice.
I think many of our athletes, and CrossFitters in general, are sabotaging their strength by not working the eccentric phase of movements. Think about it, we drop everything. From the deadlift to the push-up, to the pull-up, and all moves in between, we never work the eccentric phase of a movement because we are dropping the weight.
What is the eccentric phase and why is it important for strength training?
Well, there are three types, or phases of muscle contraction, concentric, eccentric, and isometric. The concentric phase is muscle-shortening, think pulling your chin over the bar in a pull-up. In the eccentric phase, there is a lengthening of the muscle, think letting yourself down in the pull-up. In the isometric phase, there is no change in the muscle, think holding your chin statically over the bar in a pull-up or another example would be a plank hold.
During the eccentric phase, also known as the negative phase, the muscle is being lengthened under tension, which leads to tiny tears in the muscle and thus muscle soreness. If any of you have ever done a few sets of slow negative pull-ups then you likely know how sore they make you. This is due to the “damage” caused to the muscle tissue. The cool thing about this though is that is how the muscle becomes stronger. You see, the muscle has to be “torn down” to be built up. So, as those tiny tears heal your strength increases.
I used the pull-up as an example but where I have seen a huge increase in my own personal strength is in the deadlift. I developed a habit of, especially on multiple reps, dropping my deadlift at the top of the lift. (End range of the concentric phase) Then, when we began one of our strength cycles I made it a point, even on the last rep, to focus on not only the concentric phase, but also the eccentric phase of the lift. I almost immediately felt the effects. (Hamstring were sore like crazy the next few days) If you think logically about it, what you are doing is spending more time under tension. More time under tension leads to…. Increased strength!
So, how do you implement eccentric/negative training into our CrossFit workouts? There are numerous ways but one example would be…. Let us say we are doing five rounds of 10 pull-ups and your coach has you scaling to jumping pull-ups. You could do three negatives on each round and the remainder would be jumping pull-ups. What we want, again, is time under tension to illicit change and increase strength. NOTE: you do not want to do high-rep negatives because of the damage they cause. This is why I suggested a few reps per round. It would also apply to a workout that included dips, push-ups, handstand push-ups, ring rows, etc.
I realize that most everything we do in CrossFit is for time and we are taught how to be most efficient. However, to become better, especially strength wise we have to work on our weakness. What I suggest is to stop worrying about the clock until you have developed the requisite strength to do the movement properly. (Consistency before intensity)
Change Your Mindset
Again, we are challenged daily to go fast and be most efficient but that also requires moving well and moving safely. By building strength in the ALL phases of movement, we will in-turn be better, more well rounded, athletes.
Our PASSION for helping others to become truly healthy began over 20 years ago with the, slap in the face, realization that if we wanted to be around, and be healthy enough, to play with our kids we HAD to change our lifestyle’s.
That started our journey towards being healthy and eventually led us to starting Loudhouse CrossFit, so that we can take what we have learned through 20+ years of experience in fitness, nutrition, and mindset, and HELP others truly change their lives.
Our MISSION at Loudhouse is to impact the lives of our community in a positive manner by inspiring, teaching, and leading them towards overall health and happiness.
Our VISION is to become a FORCE in our community for positive change towards overall health and wellness
We have heard this one consistently over the years, and it is just not true. First, unless you are doing something very similar to what we do at CrossFit, you will never really understand it. What I mean by that is there is a lot of misinformation out there about CrossFit. Yes, we do high-intensity workouts but we do them based on your ability. CrossFit is universally scalable. In other words, I can have my top athlete and my 86-year-old grandma in the same class, doing the same workout; we just scale the work based on their ability.
2. (Ladies) I do not want to get bulky.
This is, by far, the number one thing I hear from women starting out. Again, this stems from a whole lot of misconceptions out there about CrossFit. This misconception is fed from the internet entirely. You see all these pictures on the web of all these super fit people and, some do look big and bulky. However, the VAST majority of people in CrossFit gyms around the globe DO NOT look like that. Now, I am going to defend those athletes a little here. First off, the pics that you see are normally taken during or immediately after a workout when they are sweaty and “pumped up”. This makes them look bulky. I have seen a whole lot of the top CrossFit athletes in person; they are NOT bulky. They are lean and muscular but not bulky at all. Again though, these are top athletes. Most of us could not look like that if we tried. We just do not have the genetics or time to put the effort in to get to that level of fitness.
3. (Men) I do not want to lose my gainz.
This one is actually somewhat funny to me. Only because, it is almost the exact opposite fear that women have about CrossFit. Once again, this is based on misconceptions of what CrossFit actually is. CrossFit is a strength and conditioning program first and foremost. What we do is train functional movement at high-intensity but that intensity does not mean that we are always doing metabolic conditioning (cardio). Some days are purely strength days, and on those days, we focus on building muscle and strength. Now, are we going shape you into a pro bodybuilder? Nope. Let us be honest here though, most of us are not built for that and do not want to be that big. Most of us want to look lean, muscular, and be healthy. That is what we do at CrossFit; we help you achieve overall fitness.
Most of our CrossFit athletes at Loudhouse just want to be healthy. They want to feel better about themselves and look better naked. Absolute beginners are welcome, in fact, I love coaching beginners because it is fun to see how quickly they improve. Therefore, you do not have to be fit to start, just start. Ladies, you are not going to turn into the incredible hulk. Men, you will not lose your swollenness. Just try it! You will love it!
Showing up consistently at the gym? Awesome! You are giant leaps ahead of most people when it comes to your overall health. However, are you using your time as efficiently as you could be? Don’t make these common mistakes when you hit the gym.
1. You Don’t Track Anything
Routinely showing up to the gym is great. Seriously. A few questions to ask yourself though… Are your lifts going up? Is your mile time getting faster? Do you find yourself setting the treadmill on the same setting week in and week out? Exercise, in it’s most basic form, is stimulus, recovery, and adaption. In other words, you are putting in work, letting your body recover, and the body over time adapts to the stimulus. This is where improvement stops, when the body has adapted. If you find that you are stuck in adaption, try mixing it up some. Vary the stimulus from week to week.
2. You’re Asking too Much of Exercise
Exercise is GREAT for you. The benefits are almost too numerous to mention. (Blood glucose regulation, bone density improvements, cardiovascular and respiratory improvements) Exercise, however, can only take you so far. Exercise alone will NOT help you look good in a bathing suit or get those 6-pack abs you’ve been hunting. Regardless of what the magazine headlines or your Facebook feed tells you, there is no magic bullet. In order to see the visible effects of exercise you need a solid NUTRITION PLAN.
3. You’re Ignoring One or More Aspects of Fitness
Your workout routine should consist of each of these elements in equal parts 2-3 times/week:
Cardiorespiratory Endurance – Consistent, moderate breathing for at least 20 minutes
Resistance Training – Lifting weights with a consistent increase in total volume (increasing weight lifted or increasing repetitions)
High Intensity Interval Training (HIIT) – Very heavy breathing in intermittent bursts followed by equal amounts of rest
Mobility – Some type of recovery practice; foam rolling, yoga, stretching, and metered breathing
Too much “cardio” and your metabolism will slow waaay down. Too much resistance training – your heart and lungs will be neglected. Too much mobility work and your core will be weak. Too much HIIT and your cardio, strength, and mobility will suffer. Begin to think of a well-rounded fitness that includes each of these in equal doses.
4. You’re Still Weighing Yourself
I think we all know that the scale is not at all an accurate measurement of what’s going on with your body. Chances are, if I ask 100 women what they think they should weigh, they’re going to say 120-135 regardless of height, build, etc…. Not sure where they were taught this number, perhaps in a magazine, but, it is obviously meaningless. Want to know what’s up with your body fat? Have it measured accurately somewhere.
5. Your Focus is Off
Short term it is very easy to be motivated like crazy to exercise. We look in the mirror and see that we need to do something so; we show up to the gym and get after it. Then in a few weeks, back to our old habits of not exercising. The key here is to find something that is FUN! If you are having fun, you are going to consistently show up.
If you have found a routine that is delivering results that you enjoy, keep up the great work! If you’ve found you’re beginning to stall out, check yourself against this list and see if you can’t make a slight course correction. If you have any questions, please don’t hesitate to REACH OUT!
There are numerous reasons why you may not be getting stronger at the gym. Below are a few of the most common:
Consistency is probably the number one reason why people fail to see improvements from their routine. Be that strength, cardio, nutrition, etc. If you do not show up consistently, and in the case of strength, lift heavy objects, you will not get stronger. You have to consistently overload the muscles or they will not grow.
Not eating right
The next two reasons are related to one another to a certain point. If you are not eating enough food and the right foods, it will hinder your strength gains. Your body has to get adequate protein, carbohydrates, and fat to rebuild the muscle that you are breaking down via strength training. Aim for .75 to 1gram of protein, 1 to 2 grams of carbohydrates, and .3-.5 grams of fat per pound of body weight. (NOTE: you’ll have to find what works best for your goals; this is just a basic recommendation)
Another key reason that you are not getting stronger is that you aren’t recovering properly. Two things must occur for muscle growth to happen. One, you have to tear down the muscles by overloading them. Two, you have to have proper recovery from the strength session. That recovery involves multiple factors like nutrition, rest/sleep, and mobility work. The muscles have to have time to rebuild after they have been torn down. Tips: Try to get 8 hours of sleep per night and make sure you rest a couple days before overloading the same muscle group.
Hope this helps understand a few basic tenets of strength training. To summarize, in order to get stronger you have to train consistently, eat the right foods in the right amounts, and give your body time to recover.
Feel free to reach out to me if you would like more details.