Every habit, good and bad is created by you. What habits will you choose to create?Read More
I am a nosey person. I have an odd fascination with the daily routines of people I do and do not know. We as humans are curious creatures and we like to know what our fellow Homo sapiens are doing with their time. Take a look at reality shows and their popularity. Being interested in the daily lives of others is normal (to an extent, lets not get crazy now). For this reason, I thought I would share what I eat in a week in regards to my meal preps.
When it comes to diet, I choose to follow a loosely built Paleo diet based on my macronutrient (protein, carbs, & fat) needs. When I say loosely I mean that I eat mostly lean protein, vegetables, nuts and seeds, some fruit, little starch, and “no” sugar, but I like to take shortcuts. I don’t use coconut flour for everything and ghee is not always my butter substitute. I like to think of it as the lazy girls guide to cleanish eating.
What I eat is Paleo based, but how much I eat is determined by my macronutrient needs based on my activity level, weight, goals, and other factors such as age, height and body fat percentage. Humble CrossFit will be hosting a class on how to calculate your macros and how to prep around them on September 2nd. This will be offered both online and at the gym at 9 am. You can find more information about the course here. If you’re interested in the online portion, shoot me a message at CharlyeHebert@Yahoo.com.
For me, this weeks prep is after a week of vacation, so it isn’t as “clean” as my meal preps usually are. For example, my breakfast consists of carbs and fruit, which I know may leave me tired in late morning, but I also understand that it will keep my sweet tooth satisfied all day. This is not a route I usually follow myself, nor is it one that I recommend very often, except in instances of “starting over” or after a particularly rough week of meals. Nutrition is all about balance and not about deprivation.
Here is a screenshot of my macro plan for the week. An important note is that this is tailored to fit my body and it may not provide the same results for another person. I do not recommend using my macro needs as a copycat for your own. The below is for the purposes of this blog, because if you’re anything like me, knowing what people eat to fuel their workouts is weirdly fascinating. This is also an example of what we will calculate in our Macros Workshop for your own individual needs. We will also go over why it is ok that my dinner has 32 grams of fat and that my lunch has 45 grams of protein. Trust me, it works out.
For me, I don’t pay much mind to when I eat the meals above, but just that I do eat them. Some days I may have roast for lunch and chicken for dinner. Some days I may have an egg in my pancake and some days I may have a boiled egg as a snack. The reason I enjoy calculating my macros is because it offers flexibility to my pretty tight schedule.
But y’all what I really wanted to talk about is this roast. It. Is. Awesome. This is going to hammer down on what I mean by “loosely based” Paleo. I took shortcuts and used things that are packaged and processed and that’s alright because I do this in moderation. There are ways to make this very strictly Paleo. You can use a recipe to make a homemade onion soup and ranch mix and you could replace the butter with a friendlier substitute. I went for simple and the ingredients still fit my macros even though I opted out of the strict version of this recipe. (As a side note I didn’t add in the peppers or dry mixes to my macro calculation. I felt that the amount I cooked and the amount of dry mixes used were negligible, so the only ingredients that are calculated in my macros this week are the roast itself and butter.) A three pound roast is enough for 5 days of dinner for both me and Francisco (him eating 5 oz, me 4).
Mississippi Pot Roast
3 lb Roast (get one that is a little heavier, so you can trim the fat if need be)
1 package of Ranch Dressing Mix
1 package of Dry Onion Soup Mix
1 stick of Unsalted Butter
1 jar of Pepperoncini Peppers
Heat a skillet and add a few tablespoons of olive oil once hot. Dry off the roast and season it with salt and pepper. Brown both sides of the roast for 2-3 minutes each. Place the roast in a Crock Pot and add all of the other ingredients on top, draining the pepperoncini peppers before adding them. The peppers and roast will produce a lot of moisture; no water or wet ingredients are needed.
The original recipe I found calls for this to be cooked on low for 8 hours, however, I started at 2 PM and didn’t have time for that. I cooked my roast on high for 2 hours and turned it down to low for 2 hours and it tastes amazing and falls apart with no effort.
Francisco and I are planning to eat this over veggies, but it could easily be turned into breakfast tacos, nachos, sandwich meat, and anything else you could imagine. Like I said, nutrition is about balance and if it fits your daily needs, go for it. Francisco and I are both always here for recipe ideas and to answer any questions you may have about creating a diet that supports your CrossFit workouts.
Flavio has been a member of Humble CrossFit for a year, between semesters at medical school. It is always a pleasure to have Flavio "home for the summer" to join in on our WODS. He is easily the most encouraging member that we see walk into the door daily. There is no shortage of high fives and knuckle bumps when Flavio walks through the door. His story (and back squat) is nothing short of inspirational. Read more about him below!
1. Who are you and what do you do?
My name is Flavio Salinas and I’m a proud first generation Texan and Hispanic-American. Currently, I’m a medical student with the intention of becoming an Oncologist.
2. What is your athletic background?
In high school I played a few pickup games of football here and there but I never participated in organized sports.
3. What made you join CrossFit?
While in graduate school, a buddy, who happened to be a CrossFit coach, invited me to join him for a workout he championed as life changing. To make a long story short, I became hooked on the positive working atmosphere.
4. What does CrossFit mean to you and how do you stay motivated?
CrossFit is my answer to a cancer diagnosis. Having already tried Crossfit prior to learning of my condition, it served as my rehabilitation. It motivates me to be a better and healthier version of myself. Though I am far from the fittest member at Humble Crossfit, I am in the best shape of my life. CrossFit is my stress releaser, my cancer medicine, and an essential part of my life.
5. What is your favorite movement?
Power Cleans and back squats.
6. What is your least favorite movement?
Overhead squats (Yes Coach Fran, I’m doing my stretches to fix this!)
7.. What are your goals for the next year?
I want to be able to do most Crossfit movements without the need to scale so I can participate in a competition
8. What has been your favorite moment/accomplishment so far at Humble CrossFit?
There’s actually quite a few that stem from guidance/coaching I received at Humble Crossfit:
Rope Climbs (Fran), double unders linked together (in Grenada with tips from Coach Ryan and Coach Fran, Toes to bar linked together, the list goes on!
9. What is your favorite cheat meal?
Fried Chicken or Pizza
10. Do you have any advice for people hesitant to try CrossFit or for those struggling with their fitness goals?
Without question one of the best decisions of my life was saying “yes” to signing up for CrossFit. Physically, I feel amazing everyday I wake up. I have energy for days. When people cringe at having a full day of work or anything else physical, I smile and embrace the challenge. I take it head on without fear because I’ve had tougher days in CrossFit class. CrossFit has given me a foundation to build my confidence. That confidence is crucial yes to be successful in WODs, but also in life. It has strengthened my will to take on family issues, chemotherapy recuperation, and more recently medical school. I have the mental toughness to study for long arduous hours because I have learned to be “comfortable being uncomfortable.”
The secret to CrossFit, and for that matter to most things in life, is persistence. It might sound cliche, but it is how I have come to see improvement in my health. After chemotherapy I weighed 282 LBS. Today, I can proudly say I weigh 190 LBS.
You are made up of three versions of yourself. There is a past you, a present you, and a future you, along with ways to manage each one. I know that referring to yourself as being three people may sound like a bad Jim Carrey movie, but follow me; this is the most important thing all three of you will hear today.
The present you is pretty self-explanatory. That is you as you exist right now in this moment. Present you is usually the one who causes trouble.
Future you is who present you would like to be and who you should be working for.
Past you is who you were. You can be proud of past you or not, but it doesn’t matter, because this is the one you that you cannot change.
So how do YOU tie this into fitness? It is a cycle. At Humble CrossFit we teach fitness as cycle of actions and thankfulness. For every step forward there is someone that should be appreciated for the help along the way. The person who should be thanked before anyone else is you. Trainers provide guidance, but YOU are the one who does the work.
Think of yourself as your new best friend. You would do almost anything for your best friend, so start to do yourself some favors. Is there a day where present you does not want to do one more rep? Present you needs to do a favor for their best friend, future you, to make the next workout just a little bit easier. Does present you want wings and soda? Guess what, that will not benefit future you. What if present you were to skip the junk food and have a healthier option instead? Future you will thank past you when their physique reflects the good habits you have made for yourself.
Every day of training is a favor from past you to future you. Present you is who makes all of the decisions to do this. Every day that you train it makes the next day easier for your future self. Every day that you are able to do something for future you, be sure to thank past you. If it were not for past you doing future you a favor, present you would not be where he/she is today.
This can go in the complete opposite way was well. If present you continually makes bad choices for future you, future you will look back at past you and regret it, which is not productive. It is important to be forgiving to yourself as long as you are making progress with present you. Once you continue the cycle of doing favors for future you, past you will not be someone that you regret being responsible for.
The cycle of doing something for someone else (future you) and thanking someone for the good in your life (past you) is key to building gratitude and productivity. Over time you should spread the gratitude to others who help you on your path. Once the focus of your training shifts to what you want future you to achieve, the frustration with what present you may not be able to do will fade. Always focus on the future and always be willing to do favors to make your best friends life easier.
The focus of this article stems from a Reddit post that you can find here. I encourage anyone and everyone to read it, if not for yourself, for someone else that you can spread your knowledge to. (Warning: Language may not be appropriate for young readers.) Making someone else happy is a good deed for all of the yous.
How many times a week do you lie awake because your mind will not stop racing, your body is restless, or you just cannot seem to put your phone away because you are occupied by scrolling through social media? How many times do you wake up the next day to find the time seeming to drag by, struggling to be enthused about life, and feeling sorry or angry at yourself because you just could not get the rest you needed?
Going to sleep early and waking up early has always been a struggle for me. At four years old I would roam the house while everyone else slept, as a teen I would play video games from the time dinner was over through the night and into next morning when my siblings would begin to wake for school. As an adult I have not experienced much of a change in the ease of waking up or falling asleep, as I am sure my 5 AM class at Humble CrossFit can attest to. In fact, I developed a few bad habits through the years involving natural and synthetic sleep aids that did not help the matter. I am telling you all of this because I know what it is like to struggle. I am not perfect and I have not always made the right choices regarding my own health. By sharing my story, I hope that my members can avoid the mistakes that I made.
Have you ever noticed after a night of bad sleep that staying focused even on the simplest of tasks may seem difficult? Six hours of sleep or less may cause you to have a shorter attention span. People who sleep less than seven to eight hours have an increased risk to heart disease, obesity, and diabetes, which becomes counterproductive to the work we put in at the gym. Sleeping is how we as humans reset. This is the time where repairs to the body and mind take place. If we are not resting enough, these repairs do not happen in their entirety. We begin to run on partial fixes that will break down over time. It is also important to note that too much sleep can also be dangerous. The goal is between 7-9 hours of sleep a night for the average adult. Anything below or over this can put you at risk for the diseases aforementioned. To think that something as simple as too little or too much sleep can undo progress towards better health is enough to make any of us want to turn in early. But how do we get in this habit? How do you teach an old dog new tricks?
There are a few things that we can suggest to help you catch some more sleep at night:
· Keep a consistent sleep schedule - Try going to sleep around the same time every night so your body knows to begin winding down. Compliment this with a consistent wake up schedule too. Yes, even on the weekends.
· Keep your room dark and cold – Cool air and little light will help your body relax more quickly.
· Turn off all electronics – Turn off the TV and put your phone or laptop down thirty minutes prior to lying down. The lights from our electronics are proven to keep our mind in “ON” mode.
· Ensure that your room is quiet- I like to drown out background noise by having a fan running. This too helps keep the room cool and gives our brain an ambient noise to focus on while we fall asleep.
· Avoid stimulants 8 hours before bedtime – Staying away from the afternoon coffee or evening pre-workout at the gym may be the only change needed to fall asleep easier at the end of the day.
In addition to these tips, there are a host of natural supplements that can also assist with sleeping. These include melatonin, magnesium, lavender essential oils, as well methods such as meditation. Please do not add any external supplements to your diet without first consulting your doctor and doing extensive research for your own knowledge.
My father, as well as my girlfriend’s father, both died of heart attacks at extremely early ages. Thinking back I know that my Dad was over worked and slept too little. Was this the only cause of his condition? Absolutely not. Diet and exercise also played a huge role in this. While we work on the diet and exercise roles at the gym, we cannot as coaches force you to sleep. Implementing a consistent sleep schedule takes a huge effort from our members and one that is so important, but so often overlooked.
Tonight when you just cannot seem to turn off your favorite show ask yourself, what is more important? What is in front of me or my health? This should make the choice easy and will only be solidified by feeling well rested the next morning.