Primal Education: Function to Movement

Secretly, or I guess not to secretly now, I have this dream that I live in a world where there are 26 hours in a day.  I’m not wishing for longer ‘work’ days — truly — I’m talking about two bonus hours that exist separate to any other possible commitments, interruptions, or demands to just simply catch up on the world.  Extra sleep would be great, sure, but there is so much other consumable information out there that is constantly evolving, thought provoking, and currently stockpiling up in my blog feed that I just want it to reasonably fit into my life.  I have these long lists of bookmarked and flagged articles ranging from fitness trends, to clean eating, to lifestyle….you name it… that I literally binge read once or twice a week to the point that my head feels like it might explode.

fuel sweat grow: reading

These days when I don’t get to read anything of particular interest or pleasure to me from 8-5, having these supplements to my development really caps off the day perfectly.  I use a few different readers, following my fair share of the larger industry publishers and (probably too many) individual voices whose views I respect and believe in, and a few that I don’t — which I look at as philosophical diversity.  It’s always a different perspective, a variety of information, and with the ones I really get into, either an integrated take on something so functionally relevant to what we do at MAD (and b:core), or something completely new that challenges my thinking.

Whatever the connection (or dis-connection) point, I love where each piece takes me.  This week I finally rolled across this post on the Whole 9 blog talking primal movements — or I guess I intentionally found that post after stumbling across this follow up on how the 7 primal movements in the first article are put into practice for balanced, total body progressions.  So much of what we do at MAD is based off of our 5 functions, creating a primal focus in every interval….and hopefully, if you’re paying attention, in every movement.  Our b:core training (barre certification from Exhale Spa) is deeply rooted in the same principles, in functional movement patterns, and the ‘why’ behind what we do and do not believe in.  Once again, rooted in kinesiology and movement principles, it’s all about the body, how it is assembled, how it moves, and what patterns are functionally sound to increase ability and reduce injury.  That’s kind of a mouthful, but essentially that’s what the goal is, and that’s what we strive to engrain in our staff, and love to learn more about from them.  We’re so crazy lucky with the teams we have for all businesses, and are constantly blown away not only by their knowledge and ability, but also their thirst for more functional knowledge to make them better at what they do.  That’s the true making of a fitness professional versus an instructor, and it’s such a hard thing to find in a small town like this.

In the last few years Dar and I have geeked out pretty hard on functional movement certifications and trainings not to mention a million hours of reading and practical implementation, so we’re pretty pumped to be bringing the best that we’ve found to Charlottesville.  From FMS to movnat, Strong First to barre by Exhale/Core Fusion, and of course the ___________ method being announced this week….we’ve essentially brought everything we believe in to one consolidated market, and we could not be more excited.  Stay tuned for some updates on each, including our latest adventures with the FMS screen and what it’s going to mean for our clients.

Charlottesville, you’re pretty freaking lucky — and we feel the same.  Now, if I just had those 2 extra hours to read my stories, my life here would be soon be complete.

Advertisements

The Whole Damn Lifestyle: Beyond the Trend

Today was day 28.  The final day of the hard push, and just another day further along in sustaining a lifestyle that slowly starts to feel ordinary.  I think the whole point of developing a lifestyle is to create habits that become the standard of ‘normalcy,’ or the standardization of the typical — but that’s not really what we’re going for here.

I don’t think there’s anything ‘typical’ about what our community has accomplished.  The words that come to mind are more like extraordinary…incredible…committed…supportive….and most of all inspiring.  Everyone began this challenge for different reasons and from different places.  The changes to each of our routines has been different, our new routines continue with difference, and our outcomes could not be any less standardized. There’s no single or exact outcome, but it doesn’t matter.  From where we stand now, different is still nothing short of amazing.  I’m so proud of everyone who participated, and everyone who supported this community shift.  The impact has been far larger than we ever could have imagined, and has truly created a lifestyle movement that’s beyond any trendy hype, and simply based in honest results that are changing lives for the healthier.

fuel sweat grow: the whole damn thing

I think if there is one big moral that I’d hope is apparent to everyone who participated, and I want to integrate into the understanding of anyone who didn’t (but is still listening), it’s that it isn’t really about weight loss or even fitting better into clothes.  It’s about giving yourself better odds and living a whole (full) damn life. The rest is just a bonus. The chemicals, sugars, and horrible additives that exist in processed foods aren’t just pushing forward obesity in this country, it’s actually killing us.  It’s killing active, ‘toned,’ people who didn’t realize what it was doing to their body internally and how it was triggering disease and illness.  It’s so easy to throw around the concept of a healthy ‘lifestyle’ these days – and it’s a trend that had lost meaning to me for a while.  It’s easy to preach a healthy lifestyle, to grasp at inclusion and community through vocabulary and hype, but without living it you’re doing yourself a disservice.  You’re a high performance sports care and you’re putting low-octane gas in your tank expecting to win — it doesn’t matter how good you look on the outside, none of that matters if your engine is clogged.  You also aren’t going to be able to go if you don’t put in any gas at all.

It’s too easy in our culture to get calorie and fat obsessed, but that’s the least of our worries.  Cut the crap out of your diet, learn where your foods come from, and clean it up, And if you have any questions, we’ve got about 85 folks who just participated (probably more) in a month of cleaning out our own engines, and it’s looking like it’s going to be an amazing year.  So, let me step off of the soap box for just a moment and re-iterate just how inspired I am by our community and all of the amazing meals, strategies, connections, and support that they brought to the table for this challenge.  I’m so proud of what we’ve accomplished, and even more excited at the visible shift I’m seeing define such amazing new lifestyles.   Thank you all for sharing it with me.

6 Habit Reminders to Help Stay Charged

‘I’m not sure….what day is it again?’  That’s how most of my conversations (and thoughts) went this week.  More than just not being recovered from the holidays, I seem to have adapted to the work Monday, Tuesday, vacation, work friday, off again, holiday schedule — which doesn’t seem to be catching on as an on-going national trend, unfortunately.

We’re going strong, heading in to week 2 of The Whole Damn Thing, and while I’m clear through the sugar quitting phase, I was dragging.  I could tell you what day of the challenge I’m on, but ask me for a day of the week and I’ve got nothing.

On Tuesday, instead of going to the 7am MAD class, I slept in until 7:30.  I worked all day mostly in a fog, and with a considerable pace deficiency.  By 6:30 that night I was fading fast; low on energy, low on general capacity, and I continued with what was my constant assumption for the day — I’m just hungry.   I’m definitely guilty of getting lost in work for hours, and lunch between 11 or 3:30 can be pretty normal for me, so throw in The Whole Damn Thing, and the probability that I would not be eating regularly enough seemed like a definite possibility….only that wasn’t it.

fuel sweat grow: smoothie

It wasn’t until after I had dinner (and then another big post-dinner snack to make extra sure) that I realized that perhaps food wasn’t my issue.  I had eaten — all day really; I ate great meals, clean, balanced, and nourishing meals that are right in line with some of the best I could have managed (including a killer smoothie in the vitamix to power me through the mid-afternoon hour).  But what I didn’t think about, and what can often get buried behind the focus of fueling with food, is making sure I’ve gotten enough rest to even be able to function on good fuel.

I’ve been burning it at both ends.  Even though I took ‘off from work’ for the majority of the last two weeks, that was just off from my full-time job and didn’t really account for the fact that all of the ‘free’ time that comes with vacation was then immediately allotted to the other businesses, strategic planning, and the million little things that I haven’t been able to get to with all of my working and traveling full time.  While this is pretty normal for me and I actually function better on a tight timeline with lots of moving parts, I needed just a little extra recovery time.

With The Whole Damn thing, with MAD, and just life in general, it’s great to have focus and commitment, but forfeiting that recovery time amidst craziness was a major miss for me.  So, I’ve tried to adjust –  where I can.  Here are a few habits I’ve been trying to revive (or in some cases form) to help bring a little balance and rest into my life:

1)   Sit down to eat.  I’ve gotten into the habit of rushing meals, eating at my desk…standing… and taking zero time to just de-load.  Making this change is so critical in really creating a little quality time for my mind to slow down and my body to re-set.

2)  Drink Water.  Seriously, our brains are something like 70% water, right?  We need water, so the 6 hour IV of coffee that I was in the habit of living on had to be adjusted to stop the midday headaches, keep me fully functioning, and most of all have me hydrated enough to truly handle our intervals.

3) No phone in bed.  This is a big one, and something I’ve heard a number of our coaches talking about as well.  From causing a divide in relationships, having late-night chime/text/call wake ups, to even the risks the constant screen time plays on your eye balls and sleep habits, the phone has got to go.

4) Sleep. Seriously, sounds stupid, but I can’t tell you how much I’ve been benefitting from shutting EVERYTHING down before 10 and letting my body rest in full.  It’s too easy for me to keep burning the candle into the middle of the night, unproductively shifting between everything, unable to keep my wheels from turning when I’m trying to fall asleep.

5) 7th hour stretch.  I work predominantly from home — for all my jobs.  While I’m definitely luck that one of them includes owning fitness businesses with unlimited opportunities to sweat, I spend at LEAST 11 hours a day sitting working for my ‘real’ job and trying to crank out a few things each day for  the businesses.  It’s a thankless position, and even though I do try to stand for portions of the work day, there’s nothing quite as necessary as a little childs pose and ad-hoc office-floor stretching to mitigate some of the stress.  Maybe this should really be about breathing…so here you go…

6) Keep Breathing. Pretty self explanatory, and pretty important.  Just do it.

7) Take time for food prep.  Regardless of if you’re eating clean or not (though clean eating DOES help regulate hormones, sleep patterns…stress…) make sure you are taking time to prepare meals, and have good healthy food available when you need it.  There’s nothing worse than literally having nothing good to feed yourself, causing you either to cave and eat processed garbage, or to venture out into the world in a full out hunger-panic — which isn’t safe for anyone.

None of these things are life-altering discoveries, or new information at all…in fact, most of these I used to do as a habit in my younger years when things seemed less serious, but these days I sometimes just need the reminder.  All in all, this week has been laborious, but necessary in getting back on track and re-balancing life.  Today is day 8 for us on the challenge and I have to say, outside of the complete smash back into reality, it’s been a pretty smooth ride.

The Rules: Paleo, Potluck + The Whole Damn Thing

It’s prep time my friends.  With The Whole Damn Thing ‘officially’ kicking off on Sunday at MADabolic Cville, it’s time to talk about the rules.

fuel sweat grow: the whole damn thing

1. Whole 30 allows meat, fish, vegetables, fruit, roots, and nuts, and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils.

Key points:
* Protein every meal
* 3 meals per day, pre-workout, post-workout
* Limit fruit to 1 or 2 serving if fat loss is a goal
* two cups of different veggies every meal
* Limit nuts to 1-2 oz if fat loss is a goal
* Beverages are coffee, tea, mineral water. Unsweetened.

[more information available on the website]

_________________________________________________________________________

2. 28toLife allows meat, fish, vegetables, low sugar fruits, roots, and nuts, and excludes grains, legumes, dairy products, refined sugar, and alcohol.

fuel sweat grow: 28tolife real food freedom

Key points: 

* Food pairing: protein, natural carbohydrate (i.e. vegetables), and healthy fats
* Limit high sugar fruits, opt for lower sugar dark berries
* Sweet potatoes ARE allowed, but in moderation, and preferably within an hour after working out / intense intervals….
* No corn!
* Beverages are coffee, tea, mineral water. Unsweetened.

[books with full details available for sale at MADabolic Cville]

_________________________________________________________________________

3. Paleoallows for grass-fed/finished meats, fish/seafood, fresh fruits and veggies, eggs, nuts & seeds, and healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut); it excludes cereal grains, legumes (including peanuts), dairy, refined sugar, potatoes, processed foods, salt, refined vegetable oils.

Key points: 

* The goal is to create a diet high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health.
* The key is in eliminating foods containing nutrients (refined sugars, grains, transaturated fats, salt, high-glycemic carbohydrates, and processed foods) that are key factors in weight gain, cardiovascular disease, diabetes, and other health problems.
[check out website for more information on the FAQ’s and specifics]

_________________________________________________________________________

Again, the common foundation of all of these methods is eliminating all processed foods, and reading all the labels on the basic items (coconut milk, almond butter, marinara, etc) that are allowed but are frequently packed with added sugars and chemicals if you don’t check the ingredients on the label. The basic allowances are lean meats (preferably grass-fed / grass-finished / local), fish/seafood, vegetables, low-glycemic fruits, nuts and healthy oils.

For the Whole Damn Potluck on Sunday, here’s what you need to remember:

– Bring an entree, salad, snack, or treat of your choice, fitting within the nutritional guidelines of at least one of the preferred plans above (please leave a comment on the Facebook Event with what you are bringing so we can keep track in one spot)

– With your entree, include a sign/index card with the following information: Name of Dish, ingredients, which plan it falls under (or ALL), recipe + cooking instructions, and source of recipe (if applicable)

– Since there will likely be leftover food, feel free to bring an extra container or two to take or share leftovers home for an even more solid start to the week.

Most of all, enjoy.  Even if it’s far from your norm, try to enjoy the routine, the organization, and the preparation.  Appreciate the struggles and what they’re telling you about what your body is detoxing from.  Love all the good fuel, and clean nutrition that you’re putting into your body, and (after you’ve passed through the sugar-quitting phase) notice the difference each day in your energy levels, focus, and performance — in whatever it is that you are passionate about.  That’s the whole point — to nourish your body and self up to the same quality/standards that you expect it to return to you day in and day out.  If you fuel yourself with garbage, that’s about what you can expect it to give back to you.

Next up is a list of some of my favorite blogs, recipes and resources for creative (or just plain delicious) meal ideas to shake things up a bit, and also shed some light on how diverse the options really are for creating your favorite flavors without sacrificing quality of food.  There are so many truly amazing resources out there, and work-arounds for all your favorite meals/flavors, so don’t panic yet.fuel sweat grow: 28tolife real food freedom

[source]

banner

Prepping for the Week + The Whole 30 Challenge

There are some weekends that stand out from the rest, and this weekend was one of them.  Fall is in full swing in Charlottesville, and things in MADville are getting crazier by the day.  A full social, sweat, and food recap of the weekend is in order, but I need to take a day or two to get myself in order and honestly just recover from what feels like a week of constantly being on the go.

While this week is another over-full week of work and life (in a good way), the most exciting for me is a client-driven restart on the food front.  Some of our clients signed themselves up for the Whole 30 challenge from Whole 9 and are starting tomorrow.  Hearing this was awesome not just because I have a group to motivate and recipe share with me, but also because it’s such a huge part of the lifestyle and health change we continue to love seeing slowly take over this community.

Since I was out for most of the weekend and didn’t have a kitchen at my disposal to prep meals, I’m a little behind, but I’ve committed to getting my life together tomorrow to walk (or eat, really) side by side with this group as they start this 30 day push.  That being said, here are a few of my favorite / must-have ingredients, recipes, and just generally amazing food to lead off week 1.

fuel sweat grow: Whole 30 Grocery list

STANDARD Grocery List:

– Chicken (skinless, boneless, thighs or breasts)
– ground beef (or turkey / chicken)
– applegate farms chicken sausage
– yellow & purple onion
– zucchini / yellow squash
– red/orange/yellow bell peppers
– mushrooms
– cauliflower (2 heads – I ❤ it)
– celery
– carrots
– spaghetti squash
– avocados (MANY)
– asparagus
– (local) Keswick Gourmet Marinara Sauce (the only one WF sells that does not  have added sugars…and it’s local, so that’s a bonus)
– kale
– romaine
– cucumbers
– broccoli slaw (only at Trader Joe’s)
– blueberries
– green apples (usually 6, but if i’m making the streusel recipe about a dozen+)
– bananas
– strawberries
– lemons / limes
– almond butter
– coconut oil (for cooking)
– olive oil (for salads only)
– coconut milk (light)
– eggs (I buy 2-3 dozen at a time….but I’m also usually feeding Dar)
– plantain chips (only at Trader Joes — NOT to be confused with banana chips)
– almonds (whole and slivered)
– sunflower seeds
– fresh ground almond butter (if it’s not ground fresh, check the ingredients to ensure it’s just almonds and doesn’t have added sugar or chemicals)
This isn’t totally exhaustive, but for the most part every recipe that I make that is an ‘everyday’ recipe includes these ingredients.  Every once in a while I’ll really branch out, but only if I’m making a new/special recipe.  These staple items will still be stocked in the fridge.   The MOST important part of staying sane during the first week or two as you quit sugar and adapt back to real food is to HAVE food available.  This is not a starvation diet — you NEED to eat, so make sure you have good clean food available and prepped to keep your energy up and balanced.
fuel sweat grow: grocery list and meal prep
The easiest thing to do is to make a big dinner on Sunday night (or any night really) with several sides and spend some extra time chopping things up (like zucchini or celery, etc) to have ready for cooking or snacks.  I’ll usually roast a spaghetti squash or two on Sunday while I have time so it’s ready in the fridge for quick meal assembly since my week nights (and days) are usually much tighter on time.
Here are a few favorite meals that can all be made with the food on the grocery list above, and save amazingly well (read: amazing leftovers and quick grab-and-go options).
  • [Lunch / Dinner] Thai Chicken Stir-Fry is probably my favorite rainy-day or winter meal, but it’s still awesome in the summer with cauliflower rice OR over spaghetti squash. There are no exact measurements, but the feedback we’ve come up with is that adding a little more coconut milk for a thinner sauce is better than a really thick one.
  • [Lunch / Dinner] Spaghetti Squash Bolognese.  It keeps AMAZINGLY well as leftovers, so this is a great one to make in excess and pack up for lunches during the week.
So, to our Whole 30 first-timers getting ready to give up all of their ‘favorite foods’ tomorrow…. congratulations, you’re about to know what it feels like to be fueled with the best stuff on earth – REAL food.  It will change your life.
For other general ideas, search salads, vitamix (for smoothies) or dinner, or check out the eats or fuel categories on the blog.