I 'Got Tanked'...A Personal Post About Getting Body Fat Tested...

So right before I got tanked on Thursday I did 'Christine', a Crossfit benchmark WOD:

3 Rounds, for time:

Row 500

12 Body Weight Deadlifts

21 Box Jumps 20'

 My time: 12:08 min RX

Anyhow, after the WOD, I walked a 200 to cool down and then all of sudden I got butterflies in stomach as I turned the corner and saw the Tank Truck, a Mobile Hydrostatic Body Fat Testing Truck, sitting right outside Boulder Crossfit...I also saw my car and thought 'Should I stay or should I go now...If I stay there might be trouble...'

Although I've never tested my body fat before, I used to weigh myself every single day and the number on the scale used to control my mood for the rest of the day. Sometimes I would weigh myself a few times a day, thinking if I worked out and ate very little I would weigh less, then I'd be happier. I can't believe a stupid number on the scale had the ability to control my thoughts, emotions, feelings, beliefs, activities...? That number had the ability to control everything!!!!((((( 

It all started when I was about 10 years old, the age when kids start realizing differences in other kids. I started hitting my growth spurt, but starting growing out before growing up. Looking back, it was definitely all the crappy, sugary foods I ate that made me gain weight but, that was the STUFF that SHUT ME UP so my parents kept feeding it to me (Vicious Cycle - another blog post on that). Anyhow, kids started teasing me and I'd come home with tears in my eyes. After a few months, my parents were concerned but, didn't know to do about it. Showing me how to 'eat right' and 'exercise' was not the answer for my parents because they didn't know what that meant themselves. It was the early 80's and we lived in one of the wealthiest towns in the US...Alpine, NJ...and my parents didn't know what to do with me...all they knew was I was a chubby, sad little girl...and they wanted to 'help'... 

I remember the night my parents figured out a solution to my 'weight problem' pretty vividly. They came into my bedroom to inform me of my summer plans. Instead of going to the sleep away camp I went to the year before with my brother, they signed me up to go to a 'special' camp, Camp Kingsmont. Then they handed me a  brochure with smiling faces of overweight kids playing soccer, swimming, running, basketball, etc...

All of a sudden my mind starting to connect the dots. For what seemed to be like an eternity, I repeatedly looked at the kids in the brochure and myself in the mirror, while my parents just sat by quietly. It was the first time I remember hearing my mind talk to me...

'Are my parents calling me fat too?' 

'What kind of special camp it this, a camp for fat kids?'

'Am I really fat?'

'What is going on here?'

'They are trying to ruin my life!'

'Are they ashamed of me?'

Tears slowly started running down my face and then all of a sudden I started crying uncontrollably...telling my parents 'I wasn't fat' and that 'I wasn't going to this camp'...After about 30 minutes of me throwing a temper tantrum, my parents walked out of my room and I cried myself to sleep...

  

Well, my parents got their way and I went to fat camp and lost about 20 lbs. I took before and after photos (that I should post, if I can find it), got weighted (on a meat scale) every Sunday, and was not allowed to eat anything outside of what they fed us. They checked all care packages and even under our beds and in our cubbies for junk food. I met other kids my size that were teased at school, and other kids that were so obese they needed help walking around camp. I met skinny campers and counselors that went through the program and they keep coming back. The skinny people had VIP access to the 'back-room', the junk room...I remember some fat kids used to pay the skinny kids for 'back-room' food...How pathetic, right!?

When I went back to school my family & friends didn't recognize me. They couldn't believe the transformation. I not only grew 2 inches (because I was in my growth spurt), I also lost 20 lbs. But by the end of the school year I gained it all back and I went back to fat camp again. By the end of camp I grew another 2 inches and lost another 20 lbs and was almost 13 years old and about the height I am now. 13 years old for a latin jew from Jersey (LJAP - Latin, Jewish, American Princess) was a pivotal year...and I needed to look good for my Bat Mitzvah, a ceremony my parents spent more money on then my wedding...And BTW, I haven't been back to temple since except for other Bar/Bat Mitzvah's, that is how religious I am...I just got Bat Mitzvah'd for the presents, the party, and to show all my friends and family how skinny I was...

At the age of 13, the day after my Bat Mitzvah, I promised myself I would never be fat again because I received soooooooooooooooo many compliments ('OMG is that you' 'what happened' 'you should be a model 'you look spectacular') at my very elaborate 'coming of age' celebration. It's crazy to think the promise I made to myself almost 25 years ago stuck, but not without consequences (that's yet another blog post)...

I can truly say I struggled with eating issues almost my entire life...Then I found Crossfit...

Since starting Crossfit, I realized how much I want to perform better mentally & physically...and in order to do that I need to eat healthy, it's about 85% part of performance. I began realizing that it's NOT about 'calories in calories out' or about feeling guilty eating, or exercising more...It's about good quality, nutrient dense food that satiates you, not fills you up, and exercising smart...

Fast forward 25 years...I just did 'Christine' and I'm about to 'Get Tanked'...

You are supposed to deadlift your body weight in 'Christine'. Since I never weigh myself anymore, I assumed my body weight was 135 lbs. Although I always wanted to weigh 125, I always wound up weighing 132ish, so I just rounded up, instead of down (which is big thing to do for woman). 

Here's what I've come to accept...It's not about the number, it's about how I feel. And I feel stronger, more confident and sexier now then I have ever felt before. I'm focused on how many lbs I can squat, then the number on a scale because I finally realized I not fighting for a number on a scale anymore, I'm fighting for strength and ownership my body and my life. I've also realized that my body subconsciously knows what weight I need to be at, although my mind tricks me into believing I need to be at another weight (i.e. I fought really hard to weigh 125 but, was never happy)...

Anyhow, as I walked in the 'Tank Truck' I had no idea what to expect, but then I and saw the dry weight scale and the wet weight scale and all of sudden got really anxious. Rosanne, who is the sweetest woman you'd ever meet, told me to get on the scale, 'I need to weigh and measure you'. I felt like I was at the doctors...134.8 lbs and 5.5'...Well, at least I RX'd 'Christine' accurately...Then she told me to get in the tank so she can calculate my body fat...Suddenly a wave of nervous energy flowed through my body and my mind started talking...

'Do I really want to know my body fat?'

'What if I'm much fatter than I thought?'

'What if I didn't keep my promise to myself and got got fat?'

'It doesn't matter, they are just numbers and numbers don't really matter.'

'I'm stronger now then I have ever been, that number doesn't mean anything?'

'Why am I even doing this to myself?'

'I need to know a number in order to reach my goal - gain 5 lbs of muscle!'

'Just calm the F down!'

I couldn't believe the nostalgic emotions flowing through my mind and body. I felt it dissipating as I stepped into the water. Then Rosanne told me to 'exhale back into water until I couldn't exhale any more'. And as I did I saw the fat kid within slowly vanish before my eyes. I realized it didn't matter what the scale said because I knew in my heart & soul I am in a such healthier place mentally & physically. For example, I just deadlifted my body weight a total of 36 times, unbroken in each round. Not many woman can do that, or even want to try to do that. I'm my toughest critic and I can honestly say I am proud of myself for weighing 135 and lifting my body weight in that WOD. 

To sum up, it's taken over 25 years to be feel comfortable in my skin and eat without any guilt. Although, I sometimes feel regret about all the time I spent/lost focused on trying to be skinny (i.e. a fat skinny) but, I know I went through my struggles for reason and that reason is to help...Now you know my story, please let me know how I can help...

Sometimes you don't know if you have an issue with something until your mind speaks out loud...hoping to hear some voices, not just crickets...

  

'Get Tanked' - Boddy Fat Testing

As announced, Rosanne from “Body Fat Test” will be at Boulder Crossfit for us to “Get Tanked” and test out our body composition a few days before our Whole30 Challenge. Get signed up now HERE. The “after” testing date TBA

Just a few bullet points for  those testing:

• Bring a swimsuit/towel
• Plan on getting wet (hair too!)
• Appointments only 15 minutes long
• Cost is $65 for BEFORE/AFTER challenge tests (Cash, Checks & Charge accepted)
• A 4-page results report is given immediately following the testing session.

Personally, I don’t promote body fat testing because, for me, it’s a mental thing (a blog post later on that). But because one of my goals is to gain muscle, I need to measure where I am so I can figure out where I need to be…that said, I’m about 80% certain I’m going to do it…

Nutrition Challenge: Whole 30 Program

Sept 1st is right about the corner, and if you are thinking about participating in the Whole 30 Program you should listen to Underground Wellness's Sean Croxton interviewing the authors of 'It Starts with Food' Melissa and Dallas Hartwig...

Click to HERE to heat the interview...

My biggest takeaway from this interview is how do we change our relationship to food...???

Anybody have any ideas after they listen this interview.or during/after they read their book..???

 

Lifestyle Cook Recipe: The Next Food Network Star Audition

Here's a simple recipe for you to make, eat, and have enough leftovers to re-create something different for a few meals...

This kind of cooking makes you more efficient in the kitchen and keeps your taste buds guessing...

BTW, keep in mind I filmed, edited, produced, scripted and 'starred' (not so  much). this entire video within 48 hours...why do I leave everything to last minute:-(

Week #3 Complete

Week #3 - What a White Board, Ladies!!!

2 Benchmark Girl WOD's (Karen & Cindy) & a FUN Team WOD with Tons of Sandbag Runs...

Announcements:

- Weight Lifting Weds starts this Weds 8/27 in place of the 'Make-Up' class

- More Weight Lifting Weds dates will be announced, stay tuned...

- Dr. G's Mobility Clinic is Sept 6th 9am-10:10am

I'd love to hear from you about the program so far...

What do you like the best?

What do you hate?

What is the most challenging?

What made you sore?

What are you frustrated by?

What do you want to see more of?

Would you like to participate in a nutrition challenge?

What kind of info (health, fitness, cooking, lifestyle, etc) would you like me to blog about?

Do you have any new goals since you filled out your assessment questionnaire?

We have 5 weeks left and I want you to get the most out of our time together, 

so let me hear from you!!!

Good Quality Sleep, Is More Important Than You Think...

Do you ever wish you could sleep like a puppy... 

with a belly full of food & not a care in the world...???

I know I do, but it's so hard to turn off. My mind wonders, I check e-mails, I hear noises outside or next to me, and if I go to sleep on a full stomach I'll toss & turn as my body digests...So even if I'm in bed early with the best intentions of getting 8 hours of sleep (the recommended amount for hormonal balance, mental alertness, and physical stamina), the quality of sleep is usually not the best, which means being in bed for 8 hours isn't sleeping:-(

The more research I do on sleep, the more I want it. I can feel a huge difference (mentally & physically) when I get poor quality sleep and when I get good quality sleep. When I was younger I used to think I didn't need much sleep. I remember cramming all night for tests and doing well on 2 hours of sleep. Looking back I probably could've done better if I had more sleep, but in the end I graduated and that's all that really matters now...

Actually, all that really matters to me now is good quality sleep...

Many diseases correlate to sleep deprivation in industrialized countries: obesity, diabetes, heart disease, cancer, etc. The thing I'm most concerned about on a day to day basis is the correlation between sleep deprivation, stress, (adrenal fatigue), and hormonal imbalance (high cortisol levels) because it seems that's a major factor contributing to the diseases. 

I try and manage my hormones, but when I am stressed, the less sleep I get. The less sleep  I get the more out of whack my hormones get. The more out of whack my hormones get the more 'yucky' I feel. I know, 'YUCKY' is not a professional term, but I'm not a Doctor. 

Ladies, you know when you feel 'YUCKY'...

Adjectives to describe YUCKY: bloated, tired, depressed, anxious, moody, carb/sugar craver, foggy, 'out of it', stressed, inflamed, fatigue, 'feeling fat', irritability, 'ready to fight', defensive, etc...the list can go on, but I think you get the picture...

To get a l little technical, chronically elevated cortisol levels are both inflammatory and catabolic and cause a myriad of disorders including: thyroid and metabolic dysfunction, cognitive decline, low serotonin levels resulting in depression, irritability, anxiety, carb cravings, immune suppression, altered glucose metabolism, elevated lipid levels, increased blood pressure, low melatonin levels resulting in altered sleep patterns, musculoskeletal issues resulting in difficulty recovering from exercise and possible subsequent injuries.  Cortisol levels are also related to mental acuity and can factor into degenerative diseases such as dementia and Alzheimer’s...All 'YUCKY' which is why I want my sleep and need to be proactive about balancing my hormones...

There are 4 areas of focus I monitor to help me feel good, a sign of hormonal balance:

1. Nutrition 

- I personally follow Paleo about 90% of time, which means I eat 50% good-quality, mostly grassfed protein, 25% good fats (high in Omega-3), 25% low carb veggies & very little starch.

- I cook about 80-90% of all my meals, so I know exactly what is going into my body. This takes planning but, there are tips and tricks that I will share in another Blog Post to help.

- I drink about my body weight in water and water based veggies, stocks, tea, and other liquids.

2. Exercise

- I train 4-5 times a week and give myself at least 2 rest days which allows my body to recover and absorb the effects of the training. I used to work-out 2-3 daily, 7 days a week and found myself feeling YUCKY. I now know, that was because I was unconsciously causing my hormones to be out of whack, which increased cortisol in my body. But at the time, I thought I could eat whatever I wanted and would just burn off the calories since I worked-out so much...How F-Up'd is that...??? 

Bottom line Ladies, 

IT IS NOT ABOUT CALORIES IN CALORIES OUT!

IT IS ABOUT GOOD CALORIES BAD CALORIES! 

Read Good Calories Bad Calories by Gary Taubes.

3. Lifestyle

- I take time for myself: laugh, play, have fun, breathe deep, appreciate life, and I try to do at least one thing for myself everyday...it can be as small as taking a walk about the block or as big taking a trip...

4. Sleep

- I try to sleep 7-8 hours every day, turning off all artificial lights because artificial light tricks the body into releasing more cortisol, suppresses melatonin, making it difficult to sleep. I take NightRest with Melatonin, a natural dietary supplement, about 1 hour before I got to bed to help me sleep. 

Read Lights Out by T.S. Wiley.

More on Cooking & Nutrition next week...

Do you feel 'YUCKY'? Do you think your hormones are out of whack?

Click HERE to read about a test you can do to check & scroll down to the video at the bottom...

I'd like to hear from you, post anything you might be feeling...remember, we are a community of women that want to support and help each other, but if we don't know what's going on we can't help...

Improve Everyday & Don’t Listen to the Noise by Susan Morley

Susan Morley , age 64, Climbing Long's Peak

Hey Crossfit for Ladies!  I have been thinking about you these past few weeks and am wondering if you are experiencing some of the same things I did a year ago when I began my crossfit journey.  And what a great journey it has been, with ups and downs that have helped me build character and stay very humble.  When I started crossfit, I thought I was in reasonably good shape because I had been working out an hour a day (doing the same routine) 5 times a week.  I was wrong.  How could that be?

I will never forget my first WOD.  We started with an 800m warm up run.  I about died.  Then came the “scaled down” WOD.  I went home and took a nap and didn’t eat for 2 days.  But I was determined to improve and kept coming back for more.  My form was awful and inefficient in the beginning, making the WODs even harder.   To add insult to injury, my friends (ad nauseam) were questioning my sanity.  Why in the world would you do crossfit, Susan?  You are too old.  You will get hurt.  

Okay – I will admit that I’ve pulled a muscle or two this past year.  But in every sport I’ve taken up, I’ve pulled muscles.  No pain, no gain they say.  But the muscle pulls are now fewer and farther in between.  In addition to significantly improving my form and strength, crossfit has taught me the importance of mobility, nutrition, and rest days.  

Which gets me back to my naysayer friends.  Since I’ve been crossfitting, I am 2 sizes smaller, I am the leanest I have ever been, I am the strongest I have ever been (age 65 next month), and my core is the tightest it’s ever been.  Because of all this, I have more confidence in every thing I do.  I had a PR today in deadlifts – 140 pounds (with a body weight of 115).  I was so excited!!!  And I know I have more in the tank.  As I have increased my crossfit days per week and rested the other days, I have gained so much more strength.  What’s going on here?  Why do I hit the golf ball farther than I ever have in my life?  How could that be?

So congratulations on stepping outside of your comfort zone!  As we said back in the 60s, 'RIGHT ON' CROSSFIT LADIES!!!  You are awesome!  Susan 

WOD's On-The-Go

Here are three easy WOD's to do when traveling. One of these will work for you. It all depends on what kind equipment there is available. They are short & simple, so go AHAP...

1. If you are staying in a place without a gym/equipment...

Crossfit Games Workout - 12.1

7 Minutes - Burpees AMAP (As Many A Possible) 

OR

100 Burpees For Time 

You can watch a video on the Crossfit Burpee standard HERE as well as watch/compete against Kristan Clever & Rebecca Voigt, 2 of the Top Women in Crossfit do this workout...

2. If you have access to dumbbells, try this WOD...

100 Squat Clean Dumbbell Thrusters or Dumbbell Thrusters 

*EMOM (Every Minute On the Minute) 5 Burpees *

Weight - Male #35 & Female #25, scale weight accordingly

Click HERE to watch Chris Spealler program this WOD in a hotel gym for Jason Khalipa, 2 of the Top Male Crossfit Athletes....I did it and got my booty kicked...

3. If you can run outside or on a treadmill, try this WOD I did while I was in NY last month...

4 Rounds 

Run 200

10 Lunge Jumps (on each leg)

10 Push-Ups

10 Jump Squat Thrusters

10 Dips (using a chair)

Post your time here, I'd love to hear how you did...

Safe Travels!!!

Why Water is Important?

WHY DO YOU NEED TO HYDRATE?

Bottom line, if you are human you NEED to DAILY:

1. Moisten & Digest Food
2. Transport Nutrients 
3. Get Rid of Waste 
4. Serve as a Solvent for Biochemical Reactions, i.e. your metabolism 
5. Dissipate Heat & Sweat

HOW MUCH WATER SHOULD YOU DRINK DAILY?

Bottom line, about your body weight in ounces if you are active?By ounces in body weight you can include other types of fluids - For example,  coffee and unsweetened tea are 99.5% water, soup and bone broth count too! 

1. You can also include water dense vegetable - For examples, lettuce and cucumbers are 96% water; broccoli and cauliflower ~91%; spinach and cabbage ~93%.
2. You can also include water dense fruits - For example, watermelon, grapefruit and cantaloupe fall at around 90-92%; peaches, plums, apricots, blueberries, pears and oranges ~85-87%. 
3. Lastly, sparkling water, kombucha, coconut water and fresh juices count as long as you read the ingredients list many of them on the market contain a lot of sugar and added, artificial sweeteners/preservatives that they actually hinder your performance and overall well being then help. I know you think because they don't have any calories they must be good for you but believe me they are NOT...more to come on why, but just trust me....

To calculate how much water you need daily, click here to use the water calculator to help you estimate...but always over estimate the estimation because the more water you drink the better...

To read more about why you should drink more water click here to Robb Wolf's website, a expert in health & fitness amongst the Crossfit & Paleo Community...

Using the water calculator, it says I need about 100 oz of water per day, plus more because I am active...So I estimate I need to drink about my weight, 130-135 lbs...I fluctuate during the month, don't you...And I only really drink 48-64, plus fruits, veggies, tea, coffee....So I probably drink about 64-84 oz...WOW, I really need to start drinking more water to perform better in the gym and in LIFE!)

How much water does the water calculator say you should drink daily & how much do you actually drink? I want to know...As a community, inquiring minds want to know...???

Happy (High)Hy-Drating:-)

Dr. Garrett Neff's Truebility WOD - 'Peeling the Apple'

Just a little segment of Dr. G's how to 'Mash & Peel the Apple'...

 Dr. G’s special discount for all members of the Ladies Crossfit Program: 

30% for 1st visit and 15% follow-ups during the length of this program

Dr. Garrett Neff, DC, CSCS

Truebility Performance

Office: 303-442-4202

drneff@truebility.com 

www.truebility.com

Why Crossfit? Why Specifically for Ladies?

I used to measure my fitness level on how long I worked out or how many calories I burned that day. I used to think lifting weights would make me look bulky and big. I used to believe  eating fat would make me fat. I never had any real fitness goals, I just thought I needed to workout daily to either loose weight or maintain my current weight. I used to believe I had to burn a certain amount of calories a day to stay fit. I used to weigh myself daily and let that number control my emotions. And I used to think this was normal...

I've been a fitness instructor for over 15 years, I'm supposed to be an example of health & fitness, but instead I was living in denial. My values didn't align with my actions and I lost satisfaction in teaching fitness classes because at the end of the day I wasn't seeing any results in myself nor my members:-(

Then I found Crossfit....

Crossfit = Constantly Varied, High Intensity, Functional Movements

Crossfit = Increased Work Capacity Across Broad Time & Modal Domains

WHAT...???

I don't have to workout for hours a day..???

I should lift heavy weights...???

I don't have to count calories...???

I need to eat fat...???

I need to eat more protein...???

I need rest days...???

I need to sleep 8 hours a day...???

I need to record my WOD's...???

For those of you that personally know me, you'd be surprised to learn that Crossfit intimidated me at the beginning and sometimes still does. Olympic weight lifting, pull-ups, tire flips, atlas stones, handstand push-ups, rope climbs, muscle-ups, etc, were movements outside my comfort zone. Although the idea of doing them sounded really intriguing, they were things I've never done before. I think most woman are intrigued by the idea of Crossfit, but are intimidated by the movements and working out with guys who'd rather lift heavy with horrible form then lift lighter to practice good form. In my experience woman are more interested in getting comfortable with movements and would rather practice proper form then lift heavy, which is why I created a Ladies Crossfit Program. 

My goal is create community and accountability while building confidence and strength!!!

Not to get too philosophical, but LIFE is not only a mental battle, it is also a physical one and I believe Crossfit prepares me both mentally & physically for life…Crossfit ‘most often’ builds confidence…I say ‘most often’ because Crossfit can also be humbling too….trying to do your first pull-up or handstand push-up or muscle up (I haven’t gotten a MU yet, but it’s one of my goals) is extremely humbling which is why we check our EGO at the door…being humble will make you stronger mentally & physically…And getting your first pull-up will definitely build confidence...check out my first pull-up, although ugly it made my week and from then on I was doing pull-ups in WOD's because I knew I could!

Week #1 we learned many of foundational Crossfit movements...Wall Balls, Kettle Bell Swings, Pull-Ups, Handstands, Box Jumps, Burpees, Row, Slam Balls, Ring Holds, Ring Rows, Tire Flips, Jump Rope, KB Push Press, etc...
Check out Week #1's white board...

Week #2 you graduated to more technical movements using the barbell...Back Squats, Front Squats, Strict Press and Push Press...

Check out Week #2's white board...

What's been your favorite part of class so far? 

What has challenged or frustrated you the most?

Has any of your goals changed since you started class?

All feedback is welcomed and very much appreciated... 

Ladies Crossfit - Getting Stronger together!!!