 Pull-ups are on the menu today What's for Dinner?One thing is nearly universally true for us all, we need to eat MORE vegetables. Fruits and vegetables are a key component of a healthy diet and we don't eat nearly enough. I'm always harping on the importance of protein in our diet and we need more of that than we think (especially women in the menopause transition.) We also need all the fiber and phytochemicals in plants. Today's recipe for Beet & Walnut Lentil Salad from Dishing up the Dirt, will provide you with heart healthy phytochemicals, fiber and fat all things we need to promote a long healthspan.  Click on the recipe for delicious beet and lentil salad from Dishing Up the Dirt. People freak out about pulses (lentils and dried peas) and beans because of a phytochemical called lectins. Lectins are present in ALL PLANTS. Yep, it's true, every single plant we eat has lectins. Do you know what else? Lectins are denatured through cooking. Do dried beans, lentils, and some other food have more lectins that "fresh" food. Yep, they do, and they are removed by cooking. So, unless you're eating lots of uncooked beans and lentils you might have a problem. Um, if you're eating uncooked beans and lentils you have a bigger problem than lectins.
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 EC and Elisa do barbell math which is WAY more complex that training with your menstrual cycle. Your Period is Your Super PowerLast year I completed Dr. Stacy Sims online Menopause course. I learned SO MUCH about female hormone cycles. Dr. Sims asserts that women are not small men and what I learned in the course certainly emphasizes that! Obviously, the biggest difference between men and women are our hormones. We women have an amazing and fantastic super power, it is the regular hormonal shifts of our menstrual cycle. It really is a source of POWER and not a curse! There are four distinct phases to our menstrual cycle. Tracking your cycle can help you harness your super power and understand what is happening to you in each phase. Week One: Early Follicular or Menstrual Phase - sex hormones are low and we adapt especially well to training. This is when we are actively bleeding. This is a great time to set new PRs and lift heavy shit. Here are Dr. Sims's tips for this phase. Performance tips: Take advantage of your hormonal profile and be sure you're well fueled and go for it. Even with heavier bleeding and cramping, a few sets of 20s sprints will help promote a boost in growth hormone and anti-inflammatory responses, to help get through these few days; but if you feel like you need to rest, go for it; listening to your body is key Week Two: Ovulation and Mid-Follicular Phase - When you ovulate you get a surge of estrogen, an anabolic hormone, which means we build all the muscle and get STRONG during this phase. Here are Dr. Sims's performance tips for this phase. Performance tips: Some women may feel flat around ovulation and then bulletproof a day later; others feel the opposite. Take advantage of this bulletproof feeling and nail your lifts. Sleep has a performance boost here too. Your core temperature is at its lowest point when estrogen surges, which can help you get into a deep, restorative sleep Week Three: Early-Luteal Phase - The body prepares for a potential pregnancy by increasing both estrogen and progesterone. This reduces our training adaptations and we may experience low energy. This is a good time to not push the lifting PRs and go for moderate intensity in our workouts. Showing up is a win in the early-luteal phase. Here are Dr. Sims's performance tips for this phase. Performance tips: Progesterone's main job is to shuttle glucose and amino acids away from the liver and skeletal muscle to build a lush endometrial lining. This increases your energy needs slightly, so you may feel you need to eat more. Make sure you fuel well in and around your training to keep out of a low energy state, and to signal muscle synthesis, not breakdown! Week Four: Mid-Luteal Phase - This is HIGH PMS time! Bloating, cramping and all the other symptoms are making life challenging. This is a great time to allow yourself to work on technique and reduce intensity. Give yourself permission to go at 70% effort during this phase. Here's what Dr. Sims advises: Performance tips: If you experience significant PMS symptoms, you can try countering the inflammatory responses that create these: taking 250mg magnesium, 45mg zinc, 1 gram of omega-3 fatty acids, and 80mg aspirin or white willow bark If you still have a monthly cycle lucky you! You can track it on your Apple watch. Whoop or with a Period Tracking App. By knowing your hormonal shifts you can learn WHY you feel the way you do and make appropriate decisions about your training. You can also give yourself some GRACE! Click here to read more on how to train with the phases of your menstrual cycle. 
Days Until the Femmes Show Up
Register for Femme Fatale Week
Which phase will you be in when we start Femme Fatale week on Feb 10?
Nanook is excited about Femme Fatale Week!
Femme Fatale Week Starts in 2 Weeks!
When I was a competitive athlete, no matter the sport, my coaches always put us through a Hell Week. Hell Weeks are increased training sessions where your sessions are longer, more intense or perhaps you do 2 workouts a day. These crucible training cycles were important for developing grit, stamina, endurance and mental toughness.
At True Spirit CrossFit we have our own unique Hell Week, we call it Femme Fatale Week. Femme Fatale Week is a special training cycle of increased intensity and frequency. We challenge you to workout 5 or 6 days. We challenge you to workout 2 or 3 days in a row. We challenge you to try something Rx'd for the first time, or to try something you've never done before. Femme Fatale Week is a crucible and it can teach you a ton about yourself. You've heard me say that you are 20% stronger than you think you are. Everyone who completes Femme Fatale Week learns just how strong they are. You will do workouts you didn't think you could do. You will be inspired by your fellow athletes. You will be motivated to move better. You will be encouraged to try your best. Hell Weeks teach us about our limits and our tolerances. Femme Fatale Week is our Hell Week training cycle that will get you fired up and ready for the next level. Femme Fatale Week will teach you about your mental toughness and offer you a chance to find out just how awesome you really are. Your coaches know that you're a badass. Join us for Femme Fatale Week and learn it for yourself. Registration for Femme Fatale Week is now OPEN! We need 24 brave people to commit to Femme Fatale Week otherwise the 6 seductive, alluring, and irresistible workouts who are ready to show up Feb 10-15 will stay home. |
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