 We build strong, phenomenal women. Our athletes are big, little, and everything in between. All of them are learning their own physical, mental and spiritual strength through the power of the barbell, the power of the pull-up bar, the power of the burpee and the power of swapping the timer for the mirror. It's Myth Busting Monday! Today I am continuing our examination of the bulky woman myth. Specifically, does lifting weights make women bulky? Last week, I examined what bulky looks like. Bulky is completely subjective. What is bulky to one woman may not be considered bulky by another. I have been working in the fitness and exercise industry since 1996 and I have seen one indisputable truth, your diet makes you bulky. I have seen a common trend amongst nearly all women (and some men) when they first begin CrossFit. For many of us, this is the first time we have trained using the powerlifts, e.g squats, presses and deadlift, and the Olympic lifts, e.g. snatch and clean & jerk. It's also the first time we learn about Paleo, clean eating, and that eating fat doesn't make us fat. These are big, new concepts for most of us, and our rate of assimilation may take a long time. We jump into CrossFit. We start making goals. Perhaps, we get psyched about heavy deadlifts. We dream of our first pull-up. But, we don't change our diet. At about 3 - 6 months into CrossFit we notice we weigh the same. Our jeans are easier to button, but harder to pull on. And, we start stressing about the immobile numbers on the bathroom scale. But, we don't change our diet. Here's the hard truth. You can't out-exercise your diet, and yes you might be "bulkier" your first few months of CrossFit. However, it's not the deadlifting, squatting or power cleaning that is making you "bulkier," it's the 2 glasses of wine every night. It's the grains, dairy, and sugar that is making you bulkier. It's the things we eat and drink when "we deserve it." It's your diet that is making you "bulky." The CrossFit diet prescription is to eat meat, vegetables, some fruit, nuts and seeds, little starch and no sugar. I challenge you to take an honest look at what you eat and drink for the next 3-5 days. Do this now, before the 4th of July! If it's not what you expected, you're not alone! Most of us think we eat better than what we actually do. Try changing just one thing at a time. This week is a great time to start drinking more water. Aim for 1/3 - 1/2 your body weight in ounces of water and see how you feel. Yes, you're going to pee more often. However, your skin and joints will feel better and might be pleasantly surprised at the numbers on the scale. Good Luck!
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 "The first rule is to keep an untroubled spirit. The second is to look things in the face and know them for what they are"
- Marcus Aurelius  Today we honor the nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona on June 30, 2013. Today is the 5th anniversary of their deaths. Join Coach Heidi today at 9am. The Hotshots 19 story is told in the movie Only The Brave.  Hopefully you won't need to wear your puffy coat for today's workout! Come ON summer! What a great week it's been at the gym. Man are you all some incredible athletes. We've ran, we've squatted, we've carried heavy things, and now we eat. Did you try last week's spinach soup recipe from Dishing up the Dirt. OMG! It was SO GOOD! I will be making it regularly this summer. What a tasty way to eat my greens. I love summer salads. Lettuce, radishes, herbs and green garlic are some of the first things I harvest. However, as we learned from a past Foodie Friday tip from Audy, salads can be sneaky sources of calories and the dressings can easily blow your macros. When I don't make my own dressings I have been relying upon the delicious selection from Bolthouse Farms. You can get them at any of our local stores and the best selection I've seen is at Smith's. I hope you enjoy these 4 summer salad recipes courtesy of Clean & Delicious. These are a great way to eat your veggies this summer! Be sure to bookmark them for when we do our summer nutrition challenge in August.
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