Power Clean 5-5-5+

AMRAP in 15 minutes:

10 Pull-ups

10 Ring Dips (or 15 Box dips)

10 Lunges

How to Win the Mental Battle in Life

This is a really fantastic article on getting back and staying on the “wagon”. Taking all of our excuses and throwing them out the window. Whether it be personal or professional goals, this article gives wonderful and practical tips on letting go and moving forward. The article was too long to post in it’s entirety on the website, I encourage you to read the beginning here and follow the link and complete the article. It will encourage you to win at nutrition, fitness, family and life!

HOW TO WIN THE BATTLE OF LIFE

courtesy of Fitness Spotlight

Honestly when it comes to health and weight loss, you probably know what you need to do. Are there really any true breakthroughs that will help you? Not really. Are you shocked when you hear to “eat less overall, eat healthier foods and exercise more”? Nah.

At some point most everyone has been lean and then maybe life took over, things became busy, emotions were more important, things happened….who knows. But that’s life….things are supposed to happen. Nothing stays the same, it never does. People come, people go. Relationships start, relationships end. People get jobs, people lose jobs.

We can all survive these things physically….and sometimes these small stressors are what help us to take control, adapt and move on in a more positive direction (remember the whole stress response system of the body and how it adapts better to small stressors? Like with intermittent fasting).

The real problem is when events/emotions of the past take over our lives on a more daily and consistent basis….that these acute events can turn into an emotional or mental downfall. The acute stressor that we should of moved on from now becomes chronic and ongoing, that is the most dangerous part. The mental battle is probably the most important one to master….because I’ll let the secret out,losing weight and eating healthy is really EASY….but doing it consistently while not allowing events around you and your emotional states to turns against you, is NOT.

Your mind can be our best friend….or your greatest enemy (and it’s the only true enemy you will ever have, as there are no evil forces outside of us making us do things). There may be influences in life good and bad, but we are still in full control and have a choice…..so choose to get that control back once and for all!

Realize You DO Have Control 100%!

This is Step 1.

You have full control over everything in your life such as…..if you put healthy or sugar-loaded foods in your mouth, if you make time for exercise or blow it off for another day, if you stay up late or go to bed early and get sleep, what you do for a living and how many hours you work, and most importantly…..what you think about yourself and the actions you take because of it.

Stop Blaming Yourself or Anyone Else!

I think most people really want to either blame someone or someone else. You can look in the mass media and it’s full of finger pointing. It must be the fast food industry making us fat….no wait it’s the high fat products….or it could be that TV/video games forcing us to sit down and not be outside playing in the fresh air.

In the end my response is going to be “Who Cares?”. Or a better question may be “Why do you need to have someone to blame? Just take responsibility for your actions and fix the problem!”

The blame game doesn’t help fix/solve the issue at hand. You can blame a fast food restaraunt if you like, but that doesn’t mean plenty of healthy lean people don’t drive it past daily and decide (personal choice) not to stop in. Heck I could walk into a McD’s if it’s the only option and still be able to eat a hamburger without the bun, no fries and water to drink. Chances are I am not going to get overweight on that diet!

What you need to do is understand our healthy choices, take 100% control and then make those choices. You can eat out all the time and pick something (or make something healthy) off the menu. You can take the bun off a burger. You don’t have to order a soda or milkshake. You can sub out veggies for fries with any meal. We do have a choice….no one is forcing us to do anything, even if the media loves to paint a picture that way. Making someone/thing else as the evil force in our lives for everything bad, takes the control away from you….and that loss of personal control can spell disaster.

What is even more scary is the amount at which we can blame ourselves! Why do we need to make ourselves the bad guy? Nothing good ever comes from it. So realize you are NOT to blame Why? Because you are not blaming anyone, remember? If you take an action, then whatever happens has happened. You can’t change it and blaming yourself will not change the outcome in the past. All you can do is move forward and take other actions.

Learn from the past, but then let go of it. Who cares if you used to weight 50lbs less or had a higher paying job, how does that really matter now? You have a choice, to either think anything is possible and move forward…or forever put your life on pause to live in the past and become part of it. The latter is not living.

To continue reading about mastering the simple things, excuses, why food is not your friend, etc……..click HERE

5 Handstand Push-ups

10 Wall Balls

20 Lunges

Doug Pincock working the Overhead Lifts.

Remember, lots of good stuff happening this weekend. Friday night we are cooking out and playing games at Saunders Ferry Park, 6:00 until dark.  Then, on Saturday we are raising money for Children’s Miracle Network with an awesome WOD that will energize you for the weekend!

You know the hardest part about eating your best is being prepared, right?  You have got to spend some time planning out your week of meals.  Here is an easy way to be set for breakfast for the week.  Plus, it is something different than plain ole’ turkey bacon, sausage,and eggs. Check out the recipe HERE.  What a great way to sneak in some veggies during the most important meal of the day!!!

AMRAP in 12 Minutes:

20 Lunges

21 Wall Balls

12 Pull-ups

HAPPY BIRTHDAY!!!  We had to throw the “Kathy” workout on you today because she does not come to class on Wednesdays.  So, wish her a Happy Birthday, but just know it was really yesterday!

Here is Kathy deadlifting 143 lbs!  A huge PR for her!  That’s a lot of weight she is picking off the ground.

Read Kathy Smith’s testimony here.  Scroll to bottom of page.

Plus, for another really cool testimonial about the transformation of Jessica Shelton, read below…

If I am being completely honest, my initial reasons for training with Lindsey were very selfish and vain.  I didn’t care one thing about being healthy…. I just wanted to get rid of cellulite and look decent in my bathing suit.  I had told myself at the beginning of 2009 that I would start running and working out while the girls were in Mother’s Day Out, but after 3 months, I realized I was killing myself and seeing no results.  So, after begging my husband, I decided to call Lindsey and see if she could just help me get there before the summer.

I was so sore after that first day I thought I might die!  But, I stuck with it and actually saw definition in my arms within about 2 weeks.   (Score!)  After training for about six weeks, I just mentioned to Lindsey that I was frustrated b/c my legs and stomach weren’t toning up like I wanted them to.

Now, let me just stop here and say that I was realistic in my expectations about my belly.  I had had two babies 14 months apart, so I bought into the lie that you can never have your pre-baby body back.  But, my legs….Well, they just needed to stop being so flabby!  Especially if I was doing all these squats and lunges and kettlebells!

Lindsey suggested that I come to her seminar on Zoning By God.  She told me that if I followed the plan, she was sure that I would see results.  So hesitantly, I went, and it has changed my life!

First off, I dropped 10 – 15 pounds in the first 2 weeks.  (I didn’t weigh myself before I started, so I am not exactly sure.)  And the best part was that I didn’t have to starve myself or deny myself any of my favorite foods to do it!!  What I loved about Zoning, was that it allowed me to eat a lot of food, several times a day.  And, if I wanted dessert every now and then, I could have it!

As I continued Zoning and working out, I saw my body transform and I gained a confidence that I had never had before.  For the first time in my life, I could stand in front of the mirror and not hate what I saw staring back at me!  But it wasn’t all about being “skinny.”  It was about being strong and knowing what I had accomplished that week in the gym.

As the year went on, Lindsey encouraged me to try Paleo.  I’ll have to tell you that I thought she was nuts living without bread and pasta, and for sure without dairy!  Before we started, Billy and I drank almost 2 gallons of milk/wk and oh, how I love ice cream!  But, as I got into it, it became easier each week to do without all the sugar and bad carbs.  (This is not to say that I still don’t love a little dessert every once in a while!)

Taking the Paleo challenge has helped me be more aware of what I am putting into my body. I look at my parents, who have not lived the healthiest lifestyle and have several health and auto-immune issues that they struggle with, and I know that I don’t want to be miserable when I am in my sixties!   Eating Paleo has done wonders for my health. I have been anemic for as long as I can remember and when I recently had blood work done for a yearly checkup, everything came back within normal levels.  Before I started with Lindsey, I wasn’t sleeping well, I had major issues with the muscles in my back and neck, and had major digestive issues.  Since training with Lindsey and eating a mostly Paleo diet, I am sleeping well, have more energy, no longer have digestion issues, and for the most part, my neck and back feel great.  I have noticed that when I stray from the Paleo regimen, my workouts suffer, my digestion issues return, and I feel sluggish and irritable.

I would encourage you to at least try Zoning but to also “endure” Paleo for six weeks and see if you can tell a difference!  I think you will be pleasantly surprised!  I know I was and it has changed my life!

Deadlift BW 3 x 5

75 single leg rope skips right, then left
10 Kettlebell Swings (55#, 35#)
Walking lunges-20 total steps
50 single leg rope skips right, then left
20 Kettlebell Swings
Walking lunges-40 total steps
25 single leg rope skips right, then left
30 Kettlebell Swings
Walking lunges-60 total steps

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