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!

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 19 of the Whole30 - DONE!

Week #1 of my 2nd Ladies CrossFit Program at Boulder CrossFit is DONE and so is day 19 of the Whole30...

The ladies worked hard this week...21-15-9 of so many different movements...Just look how dirty our whiteboard got...

Look at them in action...pull-ups & sumo deadlift high-pull / over the shoulder slam balls & slam-ball step-up...

 Talk about a great start to a Friday!!!

Below are a few links to answers to some of your questions this week:

- Homemade Bone Broth Recipe

- Health Benefits of Bone Broth

- Mobility with Dr G : Opening Your Thoracic Spine

- Mobility with Dr. G : Front Rack Position

- WODs on the Road

- Instructional Video WOD on the Road

- MCT Oil

Looking forward to seeing you all kick some booty next week!

Today's Stats

Water Consumption

130 ounces

Sleep

 7 1/2 hours

Daily Meals

5:30am - Breakfast Beverage : My Coconut Latte with MCT oil

8:30am - Breakfast Beverage : Homemade Bone Broth 

10am - Breakfast : Hard Boiled Eggs, Avocado, Olives, Tomato

1pm - Lunch : Seared Ahi on Mixed Greens

3pm - Snack - Beef Jerky & Nuts

6pm - Light Dinner : Few Slices of Brisket and some frittata

8pm - Nighttime Beverage : Homemade Bone Broth (while watch Birdman, starring Michael Keaton)

9:30pm - Nighttime Snack : Few more slices of Brisket

My nighttime appetite has been a little off this week...I think it's because it's getting close to that time month...???

 Let me know if you have any other questions...???

Day 15 of the Whole30 - Halfway There!!!

To tell you the truth I didn't think I would make it to the halfway point. I thought I would've caved-in on my birthday and ordered up a couple coin style margaritas or slightly dirt martinis. Or would've cheated while I was out of town. 

The question is...what's keeping me going...??? 

I mean I didn't think I need to make any drastic changes to my diet, I just wanted to detox after the holidays. I don't eat that bad, but I didn't eat that clean either. I remember saying to many, 'I workout a lot so I can eat whatever I want'. What a crock of shit! Now that I'm eating clean and not drinking I'm beginning to understand the real reasons I decided to do the Whole30 wholeheartedly. But in order to mentally and physically understand the reasons I had to actually experience them which doesn't really occur until halfway time (TODAY, DAY 15). 

Top reasons I'm going to keep in keeping on...

1. I'm sleeping better...I'm talking about quality sleep, not waking up throughout the night...This morning, for example, I woke up at 4:45am and jump out of bed to teach the first day of my 2nd Ladies CrossFit program...

2. My cloths fit better (aka I feel sexier)...I feel the little extra tire around my belly disappearing...

3. My mind works better, I'm more focused and clearer...I heard of brain fog, but I didn't know I had it until I lost it...

4. My energy is through the roof...I'm feeling stronger and fitter than ever...

5. My mood is more positive than it's been in a very long time...I'm smiling from the inside out:-)

6. My skin is brighter...A few people even said I was glowing...

7. I am more mindful and grateful when I eat...

8. Last, but not least...I'm more confident...Bring It On!!!

Today's Stats

Water Consumption

120 ounces

Sleep

8 hours

Daily Meals

5:30am - Breakfast Beverage : My Morning Coconut Latte with MTC oil

9am - Snack : Handful of Nuts & Jerky

10am - Breakfast : Leftover Frittata

1pm - Lunch : Seared Ahi Tuna Salad (one of my favorite right now)

5pm - Snack : Handful of Nuts

6pm - Beverage Snack : Homemade Bone Broth

8am - Dinner : Leftovers on a Bed of Greens 
(Shepard's Pie, Lamb Loins, roasted sweet potatoes & cauliflower)

Have you done the Whole30? 

If so, do you have any reasons why you did it...inquiring minds wanna know...???
If you haven't done the Whole30, are you intrigued based on any of my reasons above...???

Day 13 on the Whole30 - DONE!

Although I like traveling, I don't know how much I miss home until I'm back. 

I learned a lot on the Whole30 while I was gone. I learned I could eat clean on the road, all I needed to do was plan and prepare a couple of meals and some snacks. I also learned that I needed to book a room with a refrigerator and to check the temp because if it's too cold my food will freeze. I learned I shouldn't eat and drive because that leads to mindless eating and driving for that matter. I learned I needed to bring a can-opener and frother to make my coconut milk latte. I learned I didn't have to have a drink before I made my way upstairs to bed...a hot bath is really all I need to unwind...Lastly and most importantly, I learned I could trust myself...With my history of EDs (eating discarders) it's sometimes hard to trust myself when it comes to food...It could be a mental, physical or emotional thing that could trigger it...To tell you the truth, I've always had a love hate relationship with food and now I'm starting to realize it's because of the food I ate...

Today's Stats

Water Consumption

130 ounces

Sleep 

8 1/2 hours

Getting to sleep and staying asleep is getting so much easier!!!

Daily Meals

7am - Breakfast Beverage : 'My Morning Wake-Up Call' Coconut Milk Latte with MTC OIL

8:30am - Breakfast Beverage : Homemade Bone Broth

12am - Brunch : 1/2 Pork Chop & Salmon Frittata

3pm - Snack : Carrots & Homemade Jerky

9am - Late Dinner : Curry Spiced Shepard's Pie & Side Salad

I will post my 'Curry Spiced Lamb Shepard's Pie Recipe' made with a mixture of sweet potato and cauliflower topping. It was absolutely delicious. I put roasted trumpet mushrooms on top to add a little umami flavor.

Are there any other recipes you want me to post..???

Ladies CrossFit Prorgam - Give Yourself the Gift of Fitness in 2015

Another 8 Week Ladies Crossfit Class Starts Jan 5th!!!

 

Sign-Up at TODAY, Space is Limited...

 

Read testimonials below to see how this class will help change you mentally & physically...

 

 

Testimonials:

·         I have always been intimidated by CrossFit but Karen made it approachable, fun and now I'm hooked! – Suzie A.

·         I was in a rut - and needed something to completely take me out of my comfort zone. I would have never thought I would see the results like I have in a couple months. The community, coaching and encouragement went far beyond my expectations - and it is FUN! – Jane S.

·         CrossFit has changed my whole idea of what working out is and has become a lifestyle and a love for me. Karen has encouraged me and challenged me to try things that a few months ago I would have never dreamed that I could do - now I canJ - Jen B.

·         Although I was initially nervous to try CrossFit, the Ladies CrossFit program quickly gave me confidence to try new workouts. It made me stronger than I ever thought possible in a safe, supportive and fun environment. – Christine F.

·         Karen gives 100% full effort and intention in everything she does from teaching CrossFit, healthy cooking and researching health issues. She has been a tremendous resource to me. I’ve been working out for years and have never experienced better results mentally and physically! She motivates and inspires me to go above and beyond my own perceived limitations. She always has fun, challenging and exciting workouts up her sleeve! – Ashley K.



Meeting Annie Thorisdottir, Fittest Woman on Earth

I usually don't get starstruck, but when I saw Iceland Annie I have to admit I was...I was walked into Reebok Crossfit Fifth Ave in NCY and saw Annie, it appeared she just finished working out...As soon as I saw her I wanted to talk to her, but I didn't...I was a little late to class and didn't want to disturb...As I warmed-up all I thought about was introducing myself and thanking her for inspiring me and other ladies to get stronger...

Next thing I knew the WOD was about to begin, blocks of #75 thrusters & DU's with a 12 min cap...And all I wanted to do was talk to her...She eventually left while I was in the middle of doing the WOD and my heart sunk a little because I missed the opportunity to thank her...

The next day, before heading to the airport I decided to take the noon class at Reebok Crossfit Fifth Ave and to my surprise Annie was there again. This time I showed up to class early, but still couldn't bring myself to talk to her...I just didn't want to be 'that person'...So again the next thing I knew the WOD was about to begin, Buy-in & Buy-Out 25 burpees 3 RD's Run 400 & 10 Front Rack Bar Lunges (#105), and all I could think about was talking to her...BTW, Running through the streets of NY is a real challenge, dodging crowds of people and smokers everywhere, it made me really appreciate living in Boulder...Anyhow, she was still around after the WOD and I finally got up the nerve to talk to her...

She was so nice and humble. She said she moved to NY and is going to help open the NEW Reebok Crossfit box at Union Square. I told her I coach at Boulder Crossfit and that I started a Ladies Only Crossfit class which she thought was a really good idea.

Anyhow, if you Crossfit and don't know who Annie Thorisdottir you should...She is one the 'Fittest Woman' and has won the Crossfit Games twice (2011 & 2012)...Check her out...

   

Dr. G's Trubility Clinic - How To Open Up Your Thoracic Spine

For those of us that sit at a desk all day or drive in car, we usually internally rotate our upper body...

Dr G. shows us how to externally rotate our upper body...which will better improve posture, body alignment and overhead squats...

Part 1 Video: the reason and technique...

Part 2: the exercise and movements...

This videos will help you remember how we get mobile before class, especially when doing overhead squats, snatch, pull-ups, overhead lunges...etc...

Thanks Dr. G!!!

BTW, You have two weeks left to get into see him and receive a discount....

Dr. Garrett Neff, DC, CSCS

Truebility Performance

Office: 303-442-4202

drneff@truebility.com

www.truebility.com

My Go-To Chicken Salad Recipe - This Week Featuring a Tomatillo - Jalapeño - Avocado Aioli...

I usually make some kind of poached chicken salad for the week, it's my go-to lunch/snack...

Why poached the chicken...??? 

Because it stays juicier and absorbs the flavor of the dressing/sauce better...

Why Tomatillo - Jalapeño - Avocado Aioli...

Because I had fresh tomatillos and jalapeños from my garden and in my opinion nothing goes better with those two ingredients then avocado...so I used an avocado (good source of fat) instead of oil to create this deliciously creamy aioli...You might want to double the recipe so you have it for the week!

Ingredients: Poached Chicken

- 4 Organic/Free Range Skinless Chicken Breasts (3 lbs)

- Salt & Pepper

- Curry Powder

- Chile Powder

(Note: you can use whatever spices you like, but whatever you do - SEASON THE WATER)

Instructions: Poached Chicken

1. Season the chicken breast liberally with salt, pepper, curry & chile powder. I like to season the chicken before putting it in the water and instead of putting the seasonings in the water because then I know I seasoned it enough. If I just season the water, then I tend to not season it enough.

2. Place the well-seasoned chicken in a pot.

3. Cover chicken with water, a couple inches from the rim. Don't fill it up all the way or it will boil over and you will create a mess:-(

4. Bring to a boil with lid off, cover and bring to a simmer (low heat) for about 10-15 minutes. Turn off and let sit for another 5-10 minutes.

5. Chop the chicken by cutting through the middle, stacking it on top of each other and cut lengthwise, then cut across to make cubes.

6. Place the chopped chicken back into the broth if & only if you like your chicken salad a little wet or if the chicken still needs to cook a little. Cover the pot if the chicken still needs to cook, if it's really pink put it back on the stove for a little longer.

7. Drain the chicken (I keep the chicken stock because I know I'll use it for something).

8. In a big bowl, fold in about 1 cup of aioli to the chicken. This week I also added some red bell pepper, shredded carrots, and some shredded brussels sprouts and kale (since I had those items in the fridge already).

9. My go-to wrap is CABBAGE, it's not only Whole30 certified, it also stays crunchy unlike bread and I love crunch...

In my opinion...eating is 30% texture, 50% flavor & 20% appearance...

Below is what I had for lunch...hope you guys give this a try...

Ingredients: Tomatillo - Jalapeño - Avocado Aioli

- 2 Large Eggs (Organic/Free Range)

- 5 Tomatillos (Fresh)

- 1 Lime, Juiced

- 1 Lemon, Juiced

- 1 Jalapeño (I like to seeds for heat, but deseed if you don't like it HOT)

- 1 Large Avocado

- Salt & Pepper to Taste

Instructions: Tomatillo - Jalapeño - Avocado Aioli

1. While the chicken cooks, whisk the eggs in a food processor or blender. Add the juice of 1 lime and 1 lemon. Add tomatillos and jalapeño and let the ingredients meld together. Add the avocado last and blend until mixture becomes fluffy and creamy.

2. Remember, make double or you will regret it...this is great with egg muffins, dip with veggies, spread it over fish, dip with sweet potato fries...

Officially Halfway Through The Program...

Well, we've completed week #4, the halfway mark, 

Here are some moments to remember...

Let me know how you feel so dar...Good, Bad or Indifferent...

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...

  

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