Real Food Challenge- Day 15

"Treat treats as treats."

Special occasion foods are one of the great pleasures in life, and we shouldn't deprive ourselves completely from them.  However, the problem with them has become that these foods are now easily available as daily occasion foods.  Our great grandparents probably enjoyed fried chicken, but they didn't swing by Sonic every day to pick up some nuggets on their way to their kid's baseball practice.  The trouble that it took to prepare homemade fried chicken meant that it was usually reserved for special occasions.  It's okay to indulge every now and then, but a good rule of thumb is to prepare your special occasion foods yourself.  Making the process of getting treats a bit more time consuming means that you probably won't make the choice to have them quite as often.

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.

5.4.2015

Monday

Assessment!  This will be retested on June 29...

Warmup
3 Rounds
8 Windmills(4R/4L)
10 Good Mornings
10 Thrusters
100m Run

Assessment, for max total reps

In 4 min:
400m Run
Max Pullups 

-Rest 1-

In 4 min
400m Run
DU

-Rest 1-

In 4 min
400m Run
Max Wall Balls (20#/16#)

Real Food Challenge- Day 14

"Eat slowly."

Take the time to savor your food and you'll feel more satisfied with less.  There's an Indian proverb that states, "Drink your food, chew your drink."  In other words, chew your food thoroughly enough that it is liquefied (great for your digestion, too!), and take the time to roll your drink around in your mouth before swallowing it, so you can truly experience the taste.  Or, here's another one you've probably heard but don't often apply; "Put down your fork between bites".

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.

Real Food Challenge- Day 13

"Eat meals."

With our busier schedules, we tend to do most of our eating as snacking while working, watching TV or driving.  We have traded in the sit-down meal for mindless grazing and the foods we graze on are typically highly processed snack foods.  With this habit of constantly munching and sipping, it is easy to consume far more calories than we need or realize.  Make it a priority to sit down to a meal three times every day!  

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.

Real Food Challenge- Day 12

"Eat sweet foods as you find them in nature."

Foods that are naturally sweet are also typically full of fiber, which slows their absorption and helps you to feel satisfied before ingesting too many calories.  This is why you should eat the whole fruit, rather than drink it's juice.

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.

5.1.2015

Friday

Tabata
H2H KB Swings
Bear Squats
Hollow Body Hold
Sprint

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Modified
Tabata
KB Swings
Bear Squats
Nose-to-knee hold
Sprint

Real Food Challenge- Day 11

"Sweeten and salt your food yourself".

Processed foods typically contain much higher amounts of sodium and sugar than anything we would make ourselves.  Avoid foods that have already been seasoned for you (processed food!) and season them to your own taste.

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.

4.30.2015

It's the end of an era, here at Octane!  In June of 2011, Chad Jones and I started High Octane Bootcamp together, and in the past 4 years, we have seen our community grow and change in so many amazing ways.  Chad has touched many people and will truly be missed!

Chad, I am forever grateful to have had the opportunity to do this with you.  It's been a great learning process and most of all, we've had FUN!   I wish you all the luck in the world in your move to Crossfit 318.  Your talent and passion for the sport will be a real asset to Christy and the members there.  And for Chad's Octane members who are going to CF318 to follow their fearless leader, you are in great hands!  It's a top-notch place with top-notch people :)  Best of luck to all of you all, and don't be strangers!     

Love,
Shannon & all of your Octane friends 

Thursday

4 RNFT
10 Double KB Push Press
10 Goblet Squat
Rest 90 sec

-Then-

21-15-9
Ring Dips 
Box Jumps

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Modified
4RNFT- no change

21-15-9
Box Dips
Squat Jumps

Real Food Challenge- Day 10

"Eat well grown food from healthy soil."

Just as it matters how the animal products you eat were raised, it matters how the produce you eat was raised, as well.  Healthier soil means healthier, more nutrient dense plants.  Soils that are rich in organic matter produce foods with higher levels of antioxidants, flavonoids, vitamins and minerals.  Does this mean that we should always buy organic veggies and fruit?  Not necessarily... there are many farmers who aren't certified organic for one reason or another, but who still grow high quality produce.  Keep in mind, also, that the longer your vegetables take to get to you from where they are grown, the more nutrients they lose along the way.  So with that in mind, organic and local are the best options, but there is a lot of fresh, locally grown produce in this area that may not be certified organic, but are consciously raised by farmers right here in our community.  Instead of loading up at the grocery store, check out the farmer's market.  Fiesta Nutrition Center also has a program where you can order a variety box of organic produce each week that is ready for pick up every Thursday.  This is my favorite option!  You can call or run by Fiesta Nutrition Center to find out what's going to be in the next shipment and place an order. 

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.

4.29.2015

Wednesday

3RFT
800m Run
40 KB Swings
Rest 1:1

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Modified:
3RFT
400m Run
20 KBS
Rest 1:1