Training with a Buddy

Everyone agrees, we won't push ourselves when we train alone and when we train with others not only is our performance better, the entire experience is far more pleasant. Suffering together creates energy and a camaraderie you cannot find anywhere else.

So what makes YOU a good training buddy? Obviously words of encouragement and being fully engaged are both paramount but there are other things to consider when training with partners...

Speak the TRUTH
Empty congratulatory words are pointless and worse, when a sincere compliment is delivered it will mean less if you are continually blurting out fluff. When you see solid effort and focus or when you witness a milestone (even a tiny one) give a shout out! Be a good training buddy and speak the truth; if your partner(s) are slacking or becoming distracted– reel them in!  If someone needs correction (eyes up, flatten the back, chest to the floor, heels down) then say something! This demonstrates that you are paying attention and care about your partner's success... and not just your own workout!  The only caution here is to be sure your input is of value and delivered at the appropriate time. When your partner is on round 7 of a Tabata--don't tell them their push ups are short and to find the floor. When heavy weight is racked on their back, this is not the time to ask them if they plan to max. Communicate goals – this creates accountability and leads to success. Keep the "golden rule" in mind... correct others the way you'd like to be corrected.

Be ready to HEAR IT
As a training partner you are responsible to provide correction when needed – AND you are responsible to hear correction when needed. Regardless of experience or athletic prowess, be willing to listen to input as it will only make you better! NOBODY is perfect at everything and if perhaps they were... our hypothetical phenom will get tired they will likely short their ROM or simply 'pull up'... it's human nature. Input from others is very valuable and should never be taken as negative. If you listen, some of our veteran athletes at the Fit Pit can be heard asking, "Is my form right?" "Am I going deep enough?"

Bring something to the party
There are many things I enjoy about our Fit Pit members and one is the desire to share and educate. Many of our members share books, recipes, links on Facebook, new equipment finds, progressions to ease the path toward a goal, etc.  THIS is the TRUE benefit of having training partners!  When you're engaged with your training buddies you know their goals and struggles, their strengths and weaknesses, and this gives you an inside track on how to motivate them and you become part of their success.

Humility
Not much trouble with this one at the Fit Pit. We have some veteran, gifted and hard working athletes who always make time to help others – and I love it! When you're new there is nothing better than feeling accepted (or even noticed) by the "studs" at the gym. Never, ever be SO COOL you cannot encourage someone else. Consider partnering with a newer member sometime, rather than seeking our your 'equals', invite a new person and encourage them by example.

WIN WIN!
Providing encouragement, accountability and sincere input is a two-way street!  And if you're not getting those things from your partner(s)... speak up and tell your partners to GET IN THE GAME and do their part! There is joy in working together toward a goal then seeing your partner succeed.

Check your ego at the door.
Engage and encourage.
Experience success and joy.

HOLIDAY SCHEDULE

HOLIDAY SCHEDULE

December 14th:
Holiday Party- Members Only
(Please respond to the eVite)

December 15th:
9am      The Jingle Bell Run
10am    Pancakes back at the Fit Pit

December 24th: Christmas Eve
Morning and Lunch class ONLY

December 24th: Christmas
CLOSED

December 26th: Limited Schedule
9am     Class
10am   Class

REMINDER!!!

The gym will be closed for ONLY the evening class.
Still open for lunch!

Saturday morning classes are, as usual, 8:30 and 9:30 a.m.
DON'T FORGET YOUR HARVESTERS ITEMS!
30 Burpees if you forget!!

Jingle Bell Run + Pancakes!

For the last three years The Fit Pit has shown up
to the Jingle Bell Run with the largest team.

Let's make it FOUR years in a row!

Every Fit Pit member who participates, along with their family,
is invited back to the gym for post-race pancakes from Chris Cakes!
(Yes, we will also have coffee on hand!)
This is a fun way to meet the family of those you train with
as well as get to know the members you haven't have the chance to chat with!

Till October 31, the registration is only $30!
Sign up today and be sure to register as part of our team...
The Fit Pit

Here is the link to make it easy!
http://jbrkc.kintera.org/thefitpit

KEN WELSH Qualifies for Kona a Third Time!

Those who know Ken Welsh are aware of his extensive knowledge
and unmatched dedication to the sport of triathlon —
as well as his ability to suffer like no other!
His family, friends, and fans spent most of their Sunday watching,
with anticipation as he raced his ninth Ironman in Louisville, Kentucky.

It had been NINE years since his last Ironman race.
A nine year hiatus would prove an obstacle for most athletes,
but Ken is not "most athletes."
Personally, I don't know anyone that prepares the way Ken does.
He trains hard and with consistency — he races the same way.
Never distracted by what the "other guy" is doing—
he keeps his head in the race and remains present till the finish.
He's smart.
He doesn't make excuses.

Fun history..I met Ken around 1998 in a masters swim class;
he was (and still is) very encouraging to everyone in the class — and FAST.
As I got to know him better I learned about this thing called "Ironman"
and determined he was nice, but insane. 
Months later, sitting next to him at a party I discussed how crazy
even a Half Ironman sounded and he said,
"You've swam a mile in masters swim, haven't you?
You can ride a bike, right? You can run, can't you?" 
I pushed back a bit with regard to the distances but he had a come back,  
"All you have to do is train and you can do a half."
And there, he did it.
He planted a seed and watered it with encouragement and hope.
Two years later I did my first Half Ironman...
then a couple years after that... I did Ironman Wisconsin.

One of my best memories of Ironman Wisconsin
was Ken rounding the last turn and heading to the finish line...
as I was heading out to START my marathon. (sigh)
HOURS later, it was dark and I was finally finishing the race;
at the finish line Ken, who had qualified for Kona over 6 hours earlier, said, 
"You know, what you did was harder than what I did... 
you had to be out there so much longer!"  
Seriously!? He qualified for Kona a second time
and somehow made the moment about someone else?!

Back to yesterday...
Ken's Ironman PR was 10:04... eleven years ago.
Yesterday, at Ironman Louisville, Ken finished in 10:04
taking SECOND in his age group as well as his THIRD Kona spot!

Balance is hard for everyone.
Balance is nearly impossible for triathletes – especially IRONMAN athletes.
Yet, somehow (probably because of his wife Holly) and unlike most,
Ken seeks balance between family, his company, Midwest Triathlon Coaching and training.
He keeps the ego in check and is never, too cool to encourage others.

If you think you'd like to give Ironman a try... he's they guy to talk to!
Midwest Triathlon Coaching

MARK YOUR CALENDAR!!!  DECEMBER 28-29

Fit Pit MELTDOWN

Similar to our annual THROWDOWN event:

1. Open to members
2. An opportunity to put your hard work to the test!
3. 5 WODS in 48 hours
4. Both "complete" and "compete" categories
5. Sign up is required (so I know how many shirts and what sizes)
6. $25 Fee to participate - $15 goes to charity

Unlike the THROWDOWN...

1. No tryout event
2. No crazy prizes, just a T-shirt and bragging rights!
3. Low-key chillout party to follow the final.

LIFTING SEMINAR

Clean up your CLEAN and SNATCH!

Mark your calendars!
September 14, 2013
Coach Whitney Rodden will be back!!

Olympic Lift Instruction:
Focusing on the Clean, Clean & Jerk, and Snatch.

Sign up is at the gym on the back board in the lifting area.

HOLIDAY WEEKEND SCHEDULE

Fourth of July
ONE CLASS ONLY 
 9 a.m. - 10 a.m

All other classes for the week are unchanged.

The POWER of many

It's rare, but occasionally someone tries to convince me that training in a gym is fine, but it's just as good to train alone at home.  I suppose there are some who prefer the solitude or quiet time their in-home training brings but when you're looking for real results--- REAL change--- you cannot beat the support and encouragement of your fellow athletes.

This past weekend was our Fit Pit THROWDOWN, an annual challenge event spanning three days with 8 WODs and a Championship Final. Open only to our members, this event is for the beginner and the hard core veterans. Everyone does the same workout; those who are competing for prizes must do the WODs Rx and those who need to modify still get to enjoy the thrill of competition and pushing themselves to their personal limits.

Anyone who had the opportunity to watch even one event would tell you that when you combine cheering and "YOU can DO THIS!" with athletic competition... impressive things can happen. Brendon Jenks PR'd a 300# deadlift... Alex Reed at only 23 years of age got everyone's attention with his speed and unstoppable drive... Emily Wyatt stuck her 200# deadlift and April Adams lifted a jaw-dropping 300#!  Andi Keller made everyone smile as she powered through all EIGHT workouts when at the start she told us she may not make it through to the end.... Alex Hicks completed all the workouts pregnant!! And Katie Baca found out she can really push a sled!  Whitney Ring took a concrete ball to the jaw on day one but didn't let it stop her... she was back and ready to rock at 7:30 a.m. the next day. I could go on and on and on with moments that brought tears and cheers... all uniques except for what made each moment happen.... it was indescribable burst that comes from deeeeep inside when you hear your peers telling you that YOU CAN DO IT AGAIN and that YOU WILL BE AWESOME.

There are many cool things about the Fit Pit... but no doubt one of the very best things is that at any given moment when you might not believe in yourself....... there are a whole bunch of people who do believe in you!

Schedule Change

This will be the last week we offer the 6:30 a.m. class. 

Our 5:30 morning class will remain the same
and if you'd like to arrive closer to 6:00, that's fine--
but the gym will close at 6:30 a.m.

Cinnamon! Who knew!?

Cinnamon is that warm and fuzzy smell or taste that provides a sense of comfort... it's like a treat... no matter what you put it on!   But there are many more reasons to add a little cinnamon to your day...

Fit Pit member, Cati W. provided this link to our Fit Plate group... it's a good read.

http://www.organicauthority.com/health/11-health-benefits-of-cinnamon.html

Memorial Day

One class on Monday at 9:00 am.

Herbs and Spices

When trying to eat healthier the challenge is avoiding "the same ol' thing"-- food can get boring and when that happens it's easy to justify eating out or eating something that is not so good for you... like a Hot Pocket or heaven forbid, a Marie Calendar dinner!

Most everyone has heard of the items on this list and likely has them on hand--but when it's time to add something to your meal you might be unsure of which one to add; so here is a quick and easy guide on how to choose the herb that best compliments what you're preparing... and a quick note on the diff between a Spice and an Herb.

What is the diff between a Spice and an Herb??

While the terms herb and spice are used interchangeably by cooks and in cookbooks, there are distinct differences between the two. It all depends on what part of the plant is used.

 

Herbs

In general, culinary herbs are the leafy portions of a plant, whether dried or fresh. Examples include basil, bay leaves, parsley, cilantro, rosemary and thyme.

 

Spices

On the other hand, spices are harvested from any other portion of the plant and are typically dried. Popular spices come from berries (peppercorns), roots (ginger and tumeric), seeds (nutmeg), flower buds (cloves), bark (cinnamon) or even the stamen of flowers (saffron).

 

Two-fer!

Some plants are generous enough to yield both an herb and a spice. Cilantro is the leafy herb of the same plant that gives us the popular spice coriander seed. And dill weed (an herb) and dill seed (a spice) also come from the same plant.

Personally, I find herbs to be more difficult to pair with the meat or veggies. Pepper, Cayenne, nutmeg, cinnamon and such are easy to figure out... so here is a little help with the herb choice:

SOUP & STEW: Thyme, Oregano, Parsley, Rosemary, Basil, Bay Leaf (don't eat this one)


POULTRY: Tarragon, Rosemary, Parsley, Sage, Thyme, Basil, Cilantro, Dill


SEAFOOD: Thyme, Cilantro, Tarragon, Basil, Dill


BEEF - PORK - LAMB or GAME: Rosemary, Sage, Thyme, Tarragon, Bay Leaf


VEGGIES: Rosemary, Parsley, Thyme, Tarragon, Dill

If you'd like to get more adventuresome, take an afternoon and visit Penzey's in downtown Overland Park (address below) and if you go on a saturday---you can visit the farmer's market!


PENZEY'S
7937 Santa Fe Dr, Overland Park, KS
(913) 341-1775

Mon.-Fri.: 9:30AM - 5:30PM
Sat.: 9:30AM - 5:00PM
Sun.: 11:00AM - 5:00PM

Quit picking on eggs and red meat!!

Once again, someone wants to link heart disease to red meat and eggs... thankfully we have smart people out there... like Chris Kresser to eloquently debate this silliness.

http://bit.ly/163mMvF

Foam Rolling... Pre or Post WOD??

Ever wonder if the foam roller is helping?
Seems like it MUST be helping since it feel so good....?

If you're like me, you find the foam roller to be a
"hurts so good" experience most of the time.
Once you're done there is a noticeable ROM increase
and that MUST be a good thing!

I've always pondered the question:
"Should I roll before? After? Or both?

Did some digging and found this article...
it's long and perhaps a bit science-y for some of you,
but read it through to the end...
good stuff in this article!


http://bit.ly/18dXCdb

Smoke and Mirrors

I believe most Americans wake each day with the intent to be healthier. For some, this means ordering a salad rather than a burger, taking the stairs, cutting back on their sodas for the day, limiting it to only TWO Reese's Peanut Butter Cups from the candy bowl, and getting to the gym to spend some time on the treadmill. To some, this seems like a half-hearted attempt to "be better" --  however, it is important to realize that everyone needs to start somewhere and like I tell our Fit Plate peeps...

"A 1% change each day will add up to being 1/3 better by the end of the month!"

Where I feel sorry for most Americans is that while they are trying to make healthy choices... the load of crap they are fed by the media and "food" manufacturers is undermining their efforts! (yes, "food" is in quotes because most of the time it's not really food... it is manufactured food products.)  The grocery store is as misleading as commercials-- it really pisses me off when I see something advertised to convince you of it's WHOLESOME GOODNESS or how it is soooooooo NATURAL. Well, just keep in mind that pig shit and bugs are natural but we don't eat them.

I digress.

A goal at the Hammontree home is to have as little packaging as possible. Some items need to be packaged otherwise I cannot feasibly enjoy them--- coconut milk, olive oil, ghee, etc.  But sometimes I purchase packaged goods out of convenience... I don't want to fire roast my tomatoes so I trust that Muir Glen (purchased at Whole Food and Natural Grocers) is giving me the highest quality roasted tomato I can buy.  There are other examples but I'll get to the point...

I found an article that everyone should read; it discusses the brands that are assumed to be healthy but are owned by food giants like Kellogg's, ConAgra, Coco-Cola, Cargill and Heinz.  http://bit.ly/11I8z30  While reading the list I was feeling pretty good about myself... like I had really seen through the smoke and mirrors of these food companies and only purchased from the "good guys' ---- then I saw Muir Glen and Larabar listed under General Mills and I felt betrayed.

At the end of the day, I will likely purchase these two products again. The label demonstrates they are good food products AND because I don't have time to fire roast my own tomatoes or always make snack bars from scratch. I'm not making excuses regarding my time... yes, I'm busy and frequently tell people, "You gotta make time for what is important!" Like most people seeking quality food for their families, I gotta drive to three different places to get the items we eat... including a trip to see the Bison Farmer so I know I'm getting grass-fed awesome meat!  So clearly I'm making time for what's important and even though Larabars and Muir Glen are still quality products----- it just makes me mad that I'm putting my money in the pockets of the same idiots that tell people to eat Cheerios to help their heart!

Everyone has their own level of comfort with what they eat and where they get it... and by no means to I expect everyone to be like me... my hope is that everyone takes a second (or two) and in pondering their food purchases asks:

• Is this a food that will nourish my body?
• Who or what am I supporting by making this purchase?

Take some time at the store, read the labels, make good choices and for heaven's sake... go to farmer's market!  It's the perfect time of year to visit your local farmer's market and not only purchase delicious nutritious food... but support your local farmers.... instead of the food giants!

Make a 1% change every day... and be aware of where your food is coming from.

Stuff you need to know

FINALLY! Sunshine! No doubt everyone feels the same renewed spirit to be outside, get some Vitamin D and workout!  It's going to be a great weekend of outside fitness at the Fit Pit!

REMINDER:
All clothing orders need to be placed and PAID for by tomorrow (friday) please get this taken care of.

NEW!
While at PaleoFX2013 we had the fortune to taste and purchase a delicious new product... EPIC Meat bars!  The Fit Plate peeps had the chance to taste them last week and agreed they are THE BOMB!  I have just placed an order and will have them at the gym for individual sale. Each bar will cost $3. If you want some details, check this out...  https://epicbar.com

PARKING
Now that the weather is nicer we will be outside using our parking lot... when pulling in and out please keep a watchful eye for runners. As attendance increases you may need to park along the south curb or even on the south end--in back (by the bridge). 

GO GIRL RUN
Anyone participating in the GO GIRL RUN in May, please get in touch with me--we will have a team shirt that day!  Hopefully we'll be good in short sleeves!  Who knows... May in Kansas could be windy and raining... or humid and sweaty!  Fingers crossed!

THROWDOWN
Registration is over and we have 42 people who are signed up and ready to ROCK!  Volunteers will be needed so if you'd like to help out for 2 hours or the whole weekend... we'd love to have you!  Volunteers will have Tshirts... so please let me know in advance if you want to help--and what size shirt you need.

STICK IT PIC IT
Some great pics have been sent in, but I'm sure some of you still need to get involved in this contest!  By the way, it's called STICK IT... not hold it with your fingers and PIC IT.  Some of the handheld pics have been quite adorable -- but you gotta stick it on something --- and leave it there after you take your pic!

That's all for now!

Sheryl

Sugar vs Stevia

Recently I was asked about the diff between sugar and stevia as well as the pros and cons of each.

I've heard people suggest that stevia is the better choice because it's "natural"-- well, actually both stevia and sugar are natural and both need some processing before it can be sprinkled about.  The big differences lie in how our bodies react to these two sweeteners.

Stevia
Comes from the sweet leaves of a plant that grows in the tropics. Used only a dietary supplement till 2008 when the FDA decided it could be considered an ingredient or food additive. Stevia doesn't raise blood sugar, promote tooth decay and has zero calories.

Sugar
No secrets here, this stuff causes elevation in blood sugar (leading to a host of other issues), tooth decay, and has 17 calories per teaspoon. About 80% of the world's sugar comes from sugar cane and the remaining 20% comes from sugar beets.  Sugar cane sorta looks like bamboo and grows to 6'-19' tall. Sugar beets hold their sweetness in the root.

It's estimated that the average American takes in 180 pounds of sugar a year. Rough math tells us that is 17,280 teaspoons.... x 17 calories per teaspoon = 293,760 calories.  GEEZ! No wonder we have an obesity problem in our country! Remember, that is the average! Which means some people are even higher!

It is estimated that in 90 countries, a total of nearly 60 million acres of land are dedicated to growing sugar and thus producing a staggering 1.7 million TONS of this stuff! Again, no wonder we have an epidemic of obesity, diabetes, and a host of other serious illnesses.

How about artificial sweetener?
While I don't have a solid source for this claim, I've read (more than once) that a quarter cup of neotame (an artificial sweetner) can sweeten a backyard swimming pool.  That's because neotame is up to 13,000x sweeter than table sugar!!!!  Neotame, aspartame, saccharine, and all the other chemical sweeteners lure consumers by being "zero calories" while food producers love these guys because they are CHEAP!  The CSPI (Center for Science in Public Interest) suggests that everyone stay away from artificial sweeteners, especially Aspartame (Equal, NutriSweet, Diet Coke, Coke Zero) as studies showed lymphoma and leukemia in rats given this stuff!  Another study showed kidney cancer in rats given Saccharine (Sweet N Low). 

If you're going to have something sweet. Just have something with REAL sugar or stevia! At least you know what it is!!!

BBQ This Friday

Just down the street from our gym is a little BBQ place that's been featured on Diners, Drives and Dives and other food shows. I just called and they'd be happy to have a bunch of hungry Fit Pit members descend upon them for dinner!

Here is the website so you can check them out www.woodyardbbq.com.

The address is 3001 Merriam Drive... let's plan to head over there between 7:00 and 7:30 pm.

If you're planning to come, tell Mika or Sheryl so we can get a rough head count!

Ab-solutely Part: IV

Our last ab muscle to discuss is DEEP...

Transverse Abdominis
It's THE deepest layer of abdominal muscle; wrapping all the way around the torso from the ribs (top) to the pelvis (bottom). The muscle fibers run horizontally and act like a weight lifting belt. It's so deep you cannot touch it from the outside the way you can touch the rectus abdominis or the external obliques.

This set of muscles doesn't move the spine or pelvis but does help with breathing by providing forcefull expiration of air from the lungs while also stabilizing the spin. This powerful layer of muscle also helps to compress the internal organs.

Ab-solutely: Part III

In the last post we discussed the external obliques and how they run in the shape of a "V" down the outsides of our mid-section. Now it's time to discuss the...

Internal Oblique Muscles
Just as their name suggests, these muscles run internal or just below the external obliques. The external and internal oblique muscles are at right angles to each other—meaning, the external muscles form a 'V' and the internal muscles form an inverted 'V'.

These muscles attach at the lower three ribs and your inguinal ligament (the cool line down the middle of your abs) and angle back to the iliac crest then to the lower back.  Like the external oblique muscles, the internal obliques rotate the torso, provide sideways bending and compression of the abdomen.

So picture this...
Because of how the external and internal obliques line up... when your torso rotates left, the external obliques contract on the right side. When your torso moves  to the right, the external obliques on the left contract. Visualize this next time you're doing Mason Twist.

Stuff you need to know...

THROWDOWN
Last Saturday was great fun; watching everyone participate in the THROWDOWN tryout
got me even MORE excited for June! 
Anyone wanting to compete will need to get through the WOD by this Friday to participate.
Those wanting to complete do not need to do the WOD.
But everyone participating, regardless of category,
needs to fill out their paperwork and pay their $20 entry fee BY THIS FRIDAY!
If I don't have your form or your money… you will miss out on the fun!

FIT PLATE
We are three weeks away from starting our next FIT PLATE group!
Anyone interested in eight weeks of accountability and the chance
to learn the why and how of eating smarter… please email me back for details. 
The class is almost full, but I do have a few more spots open.

SPRING SUMMER CLOTHING!!
It's time to take a look at the new Fit Pit gear for Spring and Summer.
Our new website doesn't have a store yet…
so I will have the forms at the gym starting today.
Payment will need to be collected prior to ordering
and can be taken care of by cash, credit card (see Sheryl)
or a check made out to: Fit Pit.

Ab-solutely: Part II

More ab talk! Yesterday we discussed the most well-known of the abs, the rectus abdominus and today we going to chat about the ab muscles that run up the sides.

External Oblique Muscles
This pair of muscle are located on each side of the rectus abdominis. The muscle fibers of the external obliques run diagonally downward and inward from the lower ribs to the pelvis, forming the letter V.

The external obliques originate at the fifth ribs and run to twelfth ribs and insert into the iliac crest, the inguinal ligament, and the linea alba of the rectus abdominis. So they run under the rectus abdominus.

The external oblique muscles allows rotation of the torso, sideways bending, compression of the abdomen and flexion of the spine. (Flexion is when a joint closes, for example the knee is in flexion as the foot is drawn closer to the glutes). Your external obliques come into play when you extend to shake hands with someone or open a door.

This set of muscles plays a huge role in stabilizing your core when movements require placing weight overhead from a single dumbbell in a lunge or snatch to overhead squat.

Ab-solutely!

Your core is THE most important set of muscles you could be working on, yet many defer to the arms, legs and bum in an effort to have a strong, fit, lean appearance. When you really stop and think about what's happening when you develop your extremities and neglect where they all come together it should not be a surprise when the low back and hips begin to bark and cause us pain.

Most movement is 'core to extremity'. When you throw, kick, swing or do about any athletic movement the start of that movement is the 'wind up' in your core. In addition to being where the movement starts, the core stabilizes you and keeps you solid during the movement and thus keeping you safe.

Imagine big a lineman with powerful arms and legs taking a hit without a core to stabilize him? Picture a boxer or pitcher in baseball without a core. Leaving the professional sports ranks, let's bring it home... lifting bags of mulch or topsoil in the next few weeks requires you to bend down and pick up the bag properly, using your legs. But what happens if your core gives out? Back trouble!

Over the next few blog posts I'll discuss the core in more detail by breaking down each of the muscles. Today we'll start with the most well-known....

Rectus Abdominis
It is the long, flat muscle that extends vertically and is what is referred to as, "the six pack." The cool line that runs vertically (the cut we all want) is a tendinous sheath called the 'linea alba'. Then there are three more tendinous sheaths that run horizontally to make up the "six pack."

The rectus abdominis helps to flex the spinal column, narrowing the space between the pelvis and the ribs. ( Think sit up, tuck up, v-up ). It is also active during side bending motions and helps stabilize the trunk during movements involving the extremities and head.

Doing the rope climb you may have noticed the HUGE role the rectus abdominus played in getting you to the top. Perhaps you also felt it during the Knees to Elbows? And don't be surprised to find that if you think about your core during dips---- they are pitching in to do their part, too.

Gheeking out over GHEE!

I've cooked with ghee for awhile, but while at PaleoFX I was reminded how fantastic it is---and found a source for flavored ghee!

If you're wondering what the heck ghee is...
Ghee is a healthy, shelf-stable alternative to plain butter or other cooking oils.

Golden colored Ghee is prepared by melting and simmering unsalted butter until all the water evaporates and the milk solids settle at the bottom. The remaining butter oil is very stable, giving it a high smoke point which makes it an excellent choice to use for frying and sautéing and it can be stored without refrigeration for several months.

Ghee is also known as Indian Clarified Butter, Seafood Butter, Drawn Butter, Butter Oil, Ghee Butter or Anhydrous Milk Fat (AMF). In India and other South Asian countries, it is also known as Desi Ghee, Pure Ghee, Asli Ghee or Ghritam. Ghee is a dairy product and as such it is gluten-free.

Ghee is the perfect choice when you want your sauteed veggies to taste like something other than coconut!  Coconut butter is great, but there are times you want something with a bit more of a savory taste — and that when you use ghee!

While in Austin I sampled the ghee from Pure Indian Foods. Delicious! Hands down our favorite was the garlic flavored, but all were very tasty.

Pure Indian Foods produces certified organic ghee using milk sourced from grass-fed, ethically raised cows. This ensures that the ghee has a healthy ratio of Omega fatty acids and that it tastes better than non-grassfed ghee as well! Pure Indian Foods’ ghee is truly pure. There are no unnecessary additions to the ghee – no salt, no preservatives, and no flavor enhancers. Just milk.

Check out their site! www.pureindianfoods.com

If you cannot wait to try ghee, then drop by Whole Foods or Natural Grocers and grab a jar. I prefer the Purity Farms brand.

FUN FACT!

Among the jillions of things I learned this past week at PaleoFX13.
Dr. Terry Wahls shared something pretty cool about fruits and vegetables.
When trying to figure out which fruits and veggies have the most nutrient value, look at their color. If the color goes all the way through, its nutrient density it very high. If the color is only on the outside and it's pale or white on the inside the nutrient value is lower.

SO!
Greens, carrots, peppers, broccoli, yams, oranges, peaches, strawberries and other berries have color that is consistent from outside to inside.  HIGH nutrient score!

Apples, pears, zucchini, cucumber, and celery are pale or white on the inside, so their value is a bit lower.

This doesn't mean you should avoid the lower nutrient items, they are still very good for you--but be sure to mix in some of the nutrient rich items when planning your meals.

Some examples:
One large baby carrot has over 40% of your daily allowance of Vitamin A.
A medium sized apple has only 1% of your daily allowance of Vitamin A.

The same apple has 14% of your daily requirement for Vitamin C
while the same sized orange boasts 139%!!!
And a yellow or orange pepper that is the same size carries... are you ready?
539%!!!!!!!!!!!!


Just a few things to keep in mind while shopping in the produce aisle!

THROWDOWN TRYOUT

This Saturday is the Fit Pit Throwdown tryout. 

Classes are the same times as always and everyone coming to the gym on Saturday the 6th will be doing the same WOD even if you don't plan to participate in the Throwdown.

Anyone wanting to participate in the Throwdown will need to grab one of the entry pages and fill out the top (available that day) and after the workout one of the coaches will check either the COMPLETE or the COMPETE box. This is based solely on your ability to do the workout unmodified to compete or with some modifications you will be placed in the complete category. Your finish time is irrelevant.

The "moves' that are included in the WOD for that day are listed on the white board.

IF you will be unable to do the WOD on Saturday and still want to COMPETE at the Throwdown, see Sheryl to discuss a time to do the tryout WOD or demonstrate your ability to perform the required movements.



The requirements to participate:

• Must be a Fit Pit member
  
• Must have completed the tryout WOD or  demonstrated ability to perform movments.
  
• New members, outside of 90 days from the event, will automatically be put in the COMPLETE category
  
• This year I am asking for $20 from each participant--regardless of category-- to help cover the cost of food for the competitors and volunteers.
  
• You must be able to participate in all three days of competition. Friday's WODs will be during regular class but attendance to both Saturday and Sunday is required to be eligible for any prizes.
  
• Your registration fee and paperwork is required by Saturday, April 20.

PaleoFX 2013-- I'm back!

My head is spinning after my weekend at PaleoFX 2013!

I thought this event would be a collection of CrossFit peeps talking about their protein levels and new ways to cook stuff, alternating with workouts and "new moves" to share when I returned home.  I was pleasantly surprise to find it was NOTHING like that!  Yes there were cooking demos and many of favorite paleo food bloggers were on hand to talk or pose for a picture. And yes, there were opportunities to do workouts or attend workouts. The lectures ran back-to-back and were so full of incredible information, research and science that very few people did the workouts or attended the cooking demos. Yes, the info and the speakers were THAT good!

There was zero discussion about how paleo is the best way to eat... clearly, if you're at this event you already know this. So the discussion topics were:

1. Paleo is amazing and you'll feel great--but it doesn't cure everything.

2. Paleo will make you feel much better and improve your blood screenings but not everyone shreds--when some people are their healthiest you cannot see ripped abs. That's just how it is. Eating more protein and timing your meals and doing two-a-days over extended periods of time will likely result in hormonal imbalances that give you the opposite results you're after!

3. If they talked about vegetables once, they talked about sleep twice!

4. Paleo is a great trap for those seeking bodily changes--but eating this way won't make you something you are not supposed to be. LOTS of discussion on accepting your body and not overdosing with protein and undernourishing with fats to get "ripped".

5. It's about the hormones. Insulin is the big player--but cortisol, estrogen and testosterone and just as important and when one is off----they are all off and that is when the trouble starts. At this point there is NO AMOUNT of exercise or chicken to fix you. It's time to rest and sleep.

6. You cannot exercise with intensity all the time. You cannot exercise aerobic all the time. You must access all three metabolic pathways to have the best physical conditioning and the best overall health! (This made me feel good as we do this at the Fit Pit)



I have many favorite sayings from our speakers... but I believe my favorite came from Sarah Fragusso who said:

HEALTHY BY CHOICE... HOT BY ACCIDENT
She wanted everyone (especially women) to understand that if they could just focus on making their body healthy---they would become hot. But if the focus was on six-packs and being shredded, then it is very likely the focus is on overtraining, cutting certain foods and doing MORE!  

 Another favorite quote from the event:
IT'S THE DOSE THAT MAKES THE POISON.
Every single one of us believe that when our performance drops, we need to work harder. The reality is, we need to stop and look at our load (including our family, job, and situations outside of our workouts).  Too much protein can be a poison to our digestive system... too much exercise can become a poison to our endocrine system....  you get the idea.


In the next few weeks I will be having an event at the Fit Pit for those who have attended any of the Fit Plate sessions. We will cover the hot topics more in depth and talk about how to make small adjustments for big change!

The Mother Ship

Tonight, Alejandra took Fit Bottomed Jen and I to the original Whole Foods--- holy moly! This place is HUGE... so big it requires a two story parking garage!

Heading to Texas, but not for hoops

Heading to PaleoFX today where I will no doubt learn
some new moves and great recipes
that I'll be anxious to share when I return.

If you would like to see what this event is all about...
check it out!

www.paleofx.com

Update: Week of Mar. 19, 2013

Hello everyone!


It's easy to let the talk of more snow bring you down… but stay focused and remember that it's always sunshiny inside the Fit Pit.

Ok. I admit that was dorky.

Anyway, three things you need to know:

1. Another order of Structure protein is here! 
I know some of you have been waiting patiently– sorry for the delay. This time I ordered two cases so we should be set for a bit.


2. THROWDOWN tryout is April 6. 
Everyone will be doing the same WOD that saturday. Those who do it without modification will be able to "compete" at the Throwdown… if you need to modify something then you will be in the "complete" category. 

Please know, we want everyone to participate–if you cannot bang out pull ups and move like a ninja up the rope–that is just fine! The Throwdown is about participation and seeing what YOU are made of! Putting your training to the test! Simply completing the three day event will be an accomplishment and everyone will receive something for finishing!

While it would probably be profitable to open this event to the public, we feel that having all our members participate (regardless of athleticism) is more important than money. 

Details about the event will be provided on April 6th. Mark your calendars for THROWDOWN weekend June 14-16!!!


3. WE HAVE A NEW WEBSITE COMING!!
Oh baby! Wait till you guys see this! Brian and Brett have been working hard to create a savvy site with loads of functionality-- making it easy for the Fit Pit to communicate with everyone in a manner they prefer; Twitter, blogging, and much more! For the next few days the current site will be down-- we'll let you know when the new one is up and ready.  

Be sure to high five and give a big THANK YOU to coach Brett and Coach Brian for all their work.

Back in the swing!

Felt great to be back in the gym today! The snow day provided a nice recovery day (except for shoveling, I suppose) but I sure missed seeing everyone.

How did you spend your snow day?

Gym Is Closed: UPDATED

GYM IS CLOSED for all Tuesday classes and Wednesday morning class.
Hope you can make it to Wednesday's lunch or evening class to catch up from the snow days!

Update: Week of Feb. 20, 2013

Just a few things to make note of...

WEATHER

We all know there is a storm coming and it seems it could interfere with the Thursday a.m. class. and possibly the p.m. class. Before heading out, check your email and Facebook to see if we are closing. SOON, we will have a new website up with more streamlined communications for situations like this... but for now, it's email and Facebook.

SATURDAY

Just a reminder, we will have ONE CLASS on saturday at 8am! The lifting seminar is from 9:30 to noon for those who registered.

TOUGH MUDDER

Some members have expressed interest in having a team for the Tough Mudder which is scheduled for September. On the white board in the weight area, we have a place to sign your name if you're interested. Nothing we will hold you to, but just to let us know if there is enough interest to make a team. Details on the race can be found here: http://toughmudder.com/events/kansas-city-2013

FUN event and a great cause!  

DAN THE MAN...

is turning 50 and would love all of us to join him at FUNKY TOWN on Friday night! Details at the gym!

Take care and be well!

Gaining weight is not the big issue...

Gaining weight is not the big issue... when it comes to soda.

Now we're in the crunch time for NEW YEAR'S RESOLUTIONS... can we make them stick!?  To those who gave up soda for 2013... here is a little motivation to keep up the good work.

For those who have already given up soda... read this then tell those you care about...

Thank you Laura Lee Jones for sending me the link to this article...

http://www.alternet.org/food/say-it-aint-so-can-soda-day-can-increase-risk-cancer-men-40-percent