Truebility Clinic @ Boulder CrossFit on Sat 2/28/15 @ 9am

Get Mobile with  Dr. Garrett Nee. 

Saturday, Feb 28th @ 9am-10am

NOTE: Team WOD will start at 7:45am, instead of 8am. 

Hope to see you there!

Ladies White Board - Week #2

I can't believe we are halfway through the program already...

Time flies when you're having fun...

I just hope I'm not the only one who feels that way...

Whiteboard photos of week #2, #3 and #4 are below...

They sure don't look white to me, proof you are all working hard...

I'm so excited for the next four week, more so than the first...

If you haven't signed-up for your one on one session with me, please do so this week...

Stay committed to yourself and get results!

Day 30 of the Whole30 - Holly SH*T, I DID IT!!!!

After a hot bath and 2 hour cat nap, I headed to Whole Foods to get a cup of coffee. I made sure I brought my portable can opener and frother. (Actually it's more like a automatic mixer, although it sounds like a vibrator.) 

'Americano please with room'. Since there wasn't a line behind me I asked her if she would steam my coconut milk. 'As long as it's organic and you open the can', she said matter-a-factly. OMG, I finally got a barista to froth my milk!!! 

I decided not to open the can completely which made it easy to keep close, reserving the rest for tomorrow morning. It stored perfectly in the beverage holder to the left of the drive seat! 

OK, now that I had my coffee fix, I checked how we were merchandised...

No Third Street in the cooler:-(

8 facings on the shelf, but only 3 of the 9 flavors merchandised. The south, a major iced tea drinking area, has been a challenging region for our brand. But if you know me, you know I embrace challenges which is why I flew here to meet with the promo buyer and figure out a way to make our lowest ranking region one of our best.

Our meeting went better than expected. Our brand gained regional support and I secured a big regional summer promo. Promotions push trial, trial convert customers, converted customers = repurchase = increased sales. 

After more store visits, I made my way to CrossFit Atlanta. 

WOD: 

Strength: Heavy Front Squats (5 x 3 E2M) 

Conditioning: FRAN (21-15-9 Thrusters & Pull-ups)

FRAN, although short, is a benchmark workout that requires physical and mental preparation. Which after a night of travel with almost no sleep I was neither mentally or physically prepared, but I did it anyway.  I wasn't the first to finish, but I wasn't the last either.  

The people at CrossFit Atlanta were really friendly and strong. If you are ever in town, I would recommend checking it out.

After CrossFit, I met my friend for dinner. I didn't even tell him I was on the Whole30 and had some dietary restrictions. It was my last day and I wanted to see if I could make any random restaurant Whole30 approved (even in the South). I also wanted to see if I had any anxiety when ordering.

I used to think I hated restricting what I ate. I also used to think I I could eat whatever I wanted to because I worked out so much. I NOW know better. I eat clean because I feel better. 

At dinner, I didn't even crave the hot-fresh homemade bread that sat directly in front of me, nor the wine my friend was drinking. Prior to the Whole30 I would've drank the wine which would've made me crave the bread, which would've made me want fries, more wine and more bread...it's a vicious cycle that repeats itself unless you consciously decide to take certain foods out... 

Anyhow, dinner at the King + Duke was delicious. I explained my 'food allergies' to the waiter and he guided me through the menu. There wasn't an anxious cell in my body which is rare for somebody who struggled with an eating disorder for more than half her life. I can honestly say I have a healthy relationship with food although I might be addicted to my Coconut Milk Latte...

Back in my hotel room I encountered the last and final true test of my journey on the Whole30...

More alcohol on the mini fridge...

And lots of treats next to my TV...

Somebody up there was definitely testing me...It was like I was at the Willy Wonka Chocolate Factory...I was surrounded with so much alcohol and junk food...

In the past I would've definitely helped myself to the tequila and Pringles and who knows what else after that. But instead I took a hot bath, drank a cup of hot tea and blogged in bed...

Last Day Stats

Water Consumption

135 ounces

Sleep

5 hours

(I had to wake-up early to catch my flight back home)

Daily Meals

11am - Morning Beverage : Coconut Milk Latter (no MCT oil:-()

12pm - Lunch Meeting : Sashimi & Green Tea

 

3pm - Snack : Beef Jerky, Snap Peas and Nuts

8pm - Dinner, Appetizer : Horseradish Deviled Eggs (minus fried pork skin crunchy topping) 

Main Course : 16 oz Bone-In (Medium Rare) Strip with Sautéed Mushrooms and jus...

Leftovers for breakfast tomorrow on the plane ride back...YUMMY!

Let me know if you are interested in doing the Whole30. 

I can help set you for success and will give you support along the way.

Day 29 on the Whole30 - DONE in Atlanta!

What a flippin' day...

I wake at 5am to teach.

I immediately went home and finished packing for my trip to Atlanta, another Whole Foods trip. 

Starting from top left, I packed mixed nuts (unsalted), homemade beef jerky (dry rub), veggies (carrots, snap peas and cherry tomatoes), figs, homemade ginger-jalapeño pesto sauce (much thicker than last time so I don't get harassed by the TSA), homemade chicken & egg salad (coated in pesto sauce), veggie noodles with seared salmon, blender bottles and supplements.

My third trip on the Whole30, I feel like a pro Whole30'er on the road. I got so my tips and tricks traveling while on the Whole30. 

I get to the airport without any stress, unlike last week. I had over a hour before my flight. Departure was at 11:59 and I was checking in at 10:45am. For some reason the kiosk prompted me to talk to an attendant who informed me that it was too early to check-in. 'But my flight leaves in about hour', I said anxiously. 'Your flight leaves at 11:59pm tonight and arrives at 4:30am tomorrow morning', she said with smirk. 'WHAT! When did Frontier start doing over night flights?' 

I asked if there was any connecting flights I could take to get me to Atlanta today. She politely checked as she shook her head no. It takes days for me to recover from red eye flights, but I was stuck. I had no other choice then return later tonight for my flight. At least I my hotel room is booked for two nights so I had a place to crash for a few hours before my 11:30am meeting tomorrow. 

I left the airport stunned (I can't believe I did that), but also grateful. I had the whole to ahead to be productive and I took full advantage of that! 

I was so exhausted by the end of the day I took a Uber ride to the airport instead of driving. I thought it would be less stressful, but it wound up being more stressful because the driver drove so slow I didn't think I was going to make my flight:-( 

Anyhow, I wound up making it, took 2 Night Rest (herbal pills to promote sleep) upon check-in, fell asleep upon take-off and woke in Atlanta about 2 1/2 hours later.

Todays' Stats

Water Consumption

120 ounces

Sleep

Who knows...about 2 hours:-(

Daily Meals

5:30am - Morning Beverage : Coconut Milk Latte with MCT oil

8am - Breakfast : Fried Eggs & Sautéd Veggies 

12pm - Snack : Homemade Beef Jerky & Nuts

2pm - Lunch : Seared Salmon & Homemade Veggie Noodles

8pm - Dinner : Seared Bone-In Pork Chop & Homemade Veggie Noodles and Kale

I love my new spiral slicer. I spiral sliced a bunch of veggies on Sunday (prep day) and cook them as needed.

Day 28 of the Whole30 - DONE!

So I went to the Little Yoga Studio for their 4:30pm class. I've never been there before, but have only heard good things so I decided to check it out. Sammy, the instructor, just took over teaching this class so she introduced herself by telling her story on how and why she began practicing...

She was a dancer and about 10 years ago she somehow broke her back and had to have a rod put in her spine and couldn't dance anymore. In an effort to heal and 'prove her doctors wrong' she turned to yoga. A few months ago her significant other suddenly died of a heart attack and again turned to yoga for healing. 'In life there are highs and there are lows and yoga has helped me stay grounded,' she said with a soft smile. 'When I'm high, it brings me back down. And when I'm low it brings me up. So wherever you are in your life during your practice allow yourself to breathe deep and stay grounded.'

'Make your way into child's pose and take a few deep breathes' she said as she turned the music up.  Take a few breathes?!?! Her story left me breathless. I couldn't imagine going through what she went through and being able to share it with a room full of strangers. 

A tear ran down my cheek as I laid my forward on my matt and pushed my hips towards the back room. It took me a few moments, but finally found my breathe. As we flowed through class I paid close attention to my breathe and grounded my feet into the earth (thanks to Dr. G's foot specific mobility movements). Focusing on my breathe and feet made me feel stronger in my mind and body especially when balancing (i.e. headstands). It's amazing how totally grounding it can be if you let you mind go.

As we "Namaste'd" after class I found myself having complete admiration for Sammy, the new yoga instructor at the Little Yoga Studio. Her strength, vulnerability, and honesty came from heart. I walked out of there yearning to be more like Sammy...

Today's Stats

Water Consumption

90 ounces

(Oopsies, I need to drink much more water tomorrow)

Sleep

7 hours

(And I need to get more sleep)

Today's Meals

8:30am - Morning Beverage : Coconut Milk Latte with MCT Oil

1:30pm - Leftover Hash

4pm - Sweet Treat : Frozen Blueberries, Cashews & Coconut Milk  

6pm - Appetizer : Homemade Bake Plantain Chips for Super Bowl

8pm - Dinner : Veggie Noodles & Meatballs

I bought a Spiral Slicer at Sur la Table (because it was on sale). Although a little flimsy it evenly and easily spiral slices all kinds of veggies. I sliced yellow squash, zucchini, and sweet potatoes.

I sautéed the veggie noodles in a big pot with coconut oil.  

I served them with leftover bison and lamb meatballs.

These veggie noodles where not only delicious, but texturely different than spaghetti squash. I totally recommend investing in a spiral sliver, but you might want to get one that's more stable then the Sur la Table brand. 

Thanks for the idea Christine!)

Day 27 on the Whole30 - DONE & Truebility Movements to be More Stable and Mobile

Thank you Dr. G, owner & found of Truebility, for all your tips on how to get stronger and be more stable by getting your feet mobile and grounded to floor.  

If you missed the clinic or need a refresher, below are foot-specific, 'hurt-so-good exercises' you can do whenever and wherever you are (watching TV, at your desk, on the phone, brushing your teeth)...

Next time your running errands, get some golf balls...

Next time your at the computer or watching TV roll a golf ball on your foot rainbow. 

So, I sat in the steam room at the CAC doing the modified version of the TOE-GA (Toe - Yoga). Yes, I was completely naked facing the wall and breathing really deep trying to hold that pose for 5 really long breathes. By the third round I felt a little better in that pose, but I need much more work. BTW, I had a towel around my booty so I didn't offend anybody in there...I know I really didn't have to share that visual with you, but this is what I do in my free time when I'm on the Whole30:-)

Anyhow, Dr. Garrett's will be doing another Truebility clinic at Boulder CrossFit at the end of Feb. Stay tuned for more details.

NOTE: All Boulder CrossFit members and women in the Ladies Program get a discount when seeing Dr. G. 

He is located at 2883 28th St Boulder, 80301. 

Click here more info on Truebility.

Todays' Stats

Water Consumption

100 ounces

(I need to drink more water tomorrow)

Sleep

8 hours

Daily Meals

7:30am - Morning Beverage : Coconut Milk Latte with MCT oil

12pm - Brunch : Leftover Hash

3pm - Snack : Snack Peas, Carrots with Pesto Sauce, Handful of nuts

7pm - Dinner : Spaghetti Squash, Bison & Lamb Meatballs, and sautéd veggies (onions, mushrooms, kale and bell peppers)