Top 5 Tips to Not Blowing Your Diet at a Party! – Coach Courtney

How many of y’all have totally blown your diet at a party, get together, or vacation weekend? It is something that I personally struggle with and I know many people struggle with sticking to their healthy lifestyle when too many temptations arise. Below are 5 tips to help you survive a party without blowing all your hard work during the week

  1. Don’t arrive hungry! This first one almost sounds counterintuitive because you know there will be plenty to eat at the party. However, think about this scenario – have you ever gone grocery shopping on an empty stomach and totally came home with a ton of junk food you normally wouldn’t buy? It’s the same concept for arriving at a party famished. If you eat before arriving at the party, you control the menu, and you are more likely to stay disciplined around the not-so-healthy options!
  2. Bring a healthy dish to share! If you are going to a party with people that do not share your nutritional and fitness goals, let’s face it, you make get teased a little bit about bringing a healthy dish. However, bringing a healthy dish to a party is important for a couple reasons. First, because you brought something healthy, you know if you get hungry, you have a healthy option. And second, you are setting a good example for the rest of the guests and who knows, just bringing a healthy option and sharing your nutritional knowledge, you may have a positive impact on someone else’s lifestyle. Great options for a healthy dish to bring are: fruit and veggie trays (stay away from the dressings and dips), salad, lean protein to grill, etc.
  3. Don’t hang around the food table! When you hang around the food table, more than likely you will mindlessly snack on all the delicious food items, even if you are full! It is the same premise on how it’s possible to finish a whole bag of chips of tub of ice cream while watching TV – we become distracted while conversing with our friends at the party and mindlessly eat as a social activity. And trust me, grazing on the snacks will add up quick! My suggestion is to grab one small plate (because you’ve already ate before arriving to the party as Tip#1 suggests right?) and stick with the healthiest options possible and THEN LEAVE THE FOOD TABLE IMMEDIATELY!
  4. Drink wisely! Regardless of whether or not you are going to indulge in an adult beverage, it is important to stay hydrated because the summer time heat in Texas is no joke! This is especially important if you are drinking alcohol because alcohol has a diuretic effect on the body which means your body loses more fluid than normal. There are a couple ways we can combat some of the negative effect s of alcohol so you can enjoy yourself responsibly at your summer time events. First, switch off between one alcoholic drink and one bottle of water. This will help you stay hydrated on those hot summer days! Second, stick with light beers and for you liquor connoisseurs out there, stick with low sugar mixers like regular and flavored sparkling water or a simple garnish of lemon or lime. Dark beers and mixers like sodas and fruit juices all add extra carbs and calories. For example, most pina colada recipes are over 200 calories per drink! And finally, plan ahead and limit yourself to a specified number of alcoholic beverages that you bring with you to the party and use your will power to stick with that pre-planned limit!
  5. Get Moving! Don’t just sit at a table for the entire party. Get up, move around, and socialize with other guests because isn’t that the reason we go to parties – to socialize with others? Examples of how to get moving at parties: go swimming, play outdoor games like cornhole or ladder golf, have a dance off or bring CrossFit into it and do synchronized burpees! OK maybe no one will want to do synchronized burpees but the idea is to get moving instead of being sedentary at table which is what most people do all day during the week at the office!

Looking for a Good Rack? – by Coach Jeremy

David with a nice front rack position!

As Coaches, one of the common issues we have noticed is athletes that have trouble maintaining a good front rack position with a barbell.  First we need to talk about what your coach is looking for in a good front rack position.

Front Rack Position:

The barbell must be supported directly by the body so the arms are not doing anything to directly hold the bar.  The shoulders need to be elevated slightly and pushed forward to create a shelf.  The bar should sit securely in the channel between the top of the shoulders and the throat.  The hands should be loosely wrapped as fully around the barbell as possible with the grip spaced wide enough so the hands are not between the barbell and athlete’s body.  The priority is to keep the barbell in the channel between the shoulders and throat, then raise the elbows as high as possible without changing the shoulder position.  In other words, stop lifting the elbows if the barbell starts to move out of the channel.

Improving Front Rack Position:

There can be any number of reasons why you might struggle with an optimal front rack position so let’s look at a few ways we might improve yours.

1) Tight Triceps – try a banded tricep stretch:

Also you can roll out your triceps with a lacrosse ball or foam roller

2) Thoracic Position – What are we talking about here?  This is the middle to upper part of your back that tends to round forward in the bottom of the front squat. Here is a great article with many different ways to help improve thoracic positioning:

3) Wrists – Here is a video that shows some of the similar items above but also targets wrists:

Remember, it takes time and work to improve positioning so take a few minutes before or after class to work through some issues.  Try to work toward a full grip as much as possible when working with a barbell.  Keep in mind a quick Personal Training session can help diagnose some problems and get you set on the right path.

Determination Breeds Success

I’m often asked to help people lose weight. While I enjoy helping others reach their goal it requires a lot of hardwork and dedication by the client.

I am a prime example of that. In October 2015 I decided that I wanted to lose weight before a big beach vacation in July of 2016. I am not going to lie, it was tough, but I managed to lose almost 20 pounds and reduce my body fat quite a bit.

I went through ups and downs and still continue to this day to have the same struggles as many of you do: eating out, too many adult beverages and staying hydrated.

In the end though the success all comes down to 3 things: 1) proper nutrition 2) self dicipline and 3) determination.

If you need help and accountability with your nutrition read about our services HERE! or CONTACT ME and we will find the right program to help you reach your goals!

06.29.15 Monday

Love this!
Love this!

70%x3,  80%x3,  90%x3 or more
Last round, as many reps as possible
Cycle 3, Week 2

4 Rounds for Time:
500 m row (sub 400 m run if rowers are full)
15 Shoulder to OH (115/85#)

AP: 4 x 10 Hollow Body Rocks
6:00am BootCamp

DB Thrusters (35/25#)
Pull Ups/Ring Rows
*200m Row between each set (4x)

4 Rounds
30 sec hollow body holds
30 sec flutter kicks

QOD: What’s a good book you would recommend for some summer reading?